Didn't Mean to Say "I Told You So, BUT...."

Dr. Oz reports on his radio show this week that multiple sets are NOT necessary and may do NO more good than single set workouts! HOWEVER, this means that single set needs to fatigue the muscle. You're going to have to work a little harder, lift a little heavier, but hey, you only have to do it once and MOVE on. In fact, in strength training, shorter workouts are better because there is less risk of injury. Another way to shorten your workout time? I've been saying it for years, but now I hear it everywhere: stretching before your workout is a WASTE of time! In fact, loosening it up before working it out is counterintuitive to what you are trying to accomplish, so save the stretch. Do it when the muscle needs it, which is when it is fatigued and feels shortened.
On the diet front, what is my main rule? DO NOT starve yourself! Obesity, which is a medical journal, reports that women who fast or use diet pills will gain on average 8 pounds during that dieting time period! How is THAT working out for you?
What's the rule? Eat real food, be in control of what you eat, and move it!

Jamie Oliver

If you aren't paying attention to Jamie Oliver's Food Revolution reality series, it's time to pay attention. He is reading my mind. The food we feed kids in school is disgusting and irresponsible. We teach them to make good food choices in health class, and then send them to a school-run cafeteria full of junk food. My personal favorite that I see on my students' plates is chips with fake cheese, a bread stick, chocolate milk (or birthday cake flavored!), and chocolate ice cream. If we are what we eat, then our kids are saturated fat, high fructose corn syrup, and salt. The guidelines are a joke. We are basically setting the future up to be a nation of heart disease and diabetes. Not to mention lack of productivity! Have you ever had that after-birthday-party feeling? You have the hot dog, the chips, the soda, and the chocolate cake. How much do you get done after that party? How much are you inspired to do? Can you imagine doing that to a 5 year old every day? It's what we're doing to our kids and our future business and governmental leaders every day. It is in our education system, so this is our education: eat junk and treat your body like a garbage dump. And then, pass the taks test. Good luck, Johnny and Susie.

Happy Summer Holidays!

Before the next post, I want to briefly pause and wish everyone a Happy 4th; the big summer holiday. Along with big holidays come big travel plans, big plans, sometimes a loss of schedule, and some big eats. Here's how to keep it from getting out of hand:

1. Try to stay as close to your regular schedule as you can. In other words, if you usually eat breakfast at 7, continue to do so. If you eat lunch at 11, continue to do so. Do NOT try to "save up" calories for later by not eating all day. That will backfire in several ways, but mostly in that you will probably end up doubling your calories in one sitting. The body doesn't do well under that kind of pressure. Instead, on the party day, keep your blood sugar balanced with regular meals and snacks. At the dinner or snack time that coincides with the party, you are more likely to make better choices. Go for the cake? Sure! But if your blood sugar is under control and you don't feel panicked for food, you are more likely to eat one piece instead of the left hand side.

2. Move. You may not be able to keep up your normal exercise routine while out of town, but an opportunity will present itself, even if it is just moderate. Moderate is better than sedentary, yes? Strike up a family game of frisbee or offer to take the dogs out. If it is a pool party, the more movement you do in the pool, the more non-sweaty calories you will burn.

3. Keep the drinky-drink under control. Too many drinks, and you may find yourself back at the snack bar, grabbing uncontrolably. You may also end up dehydrated, which is dangerous in the summer heat. And, no one enjoys the morning hangover. Instead, enjoy a great cocktail slowly. If it does become more than one, spread them out with water in between.

Have a great holiday. Here's to life, liberty, and the pursuit of happiness.