The Turd Posts again!

So I've been a complete turd about posting to my blog. A lot has been happening in my life: I became Chief Editor of the scientific journal, adopted a dog, any various other things, which are not the subject of this post.

Actually, I've been working hard on my body weight workouts and as evidence that they do work, I thought I might share a few things that have happened to me in the gym. First, I am stronger than ever. I can do the handstand, the handstand pushup with wall - easily pumping out 3-5 sets of 6-8 reps. I've continued adopting, with the help of the trainer at the Gold's Gym, new moves with my suspension trainer. Second, I have become "known" around the gym. Not by name, but rather by what I do. One fella said to me he's never seen anything like my workout, but "it's apparently working." Another guy mentioned that he talks about "the guy in the gym who does no resistance training or work to hypertrophy, but is really cut up." Third, my wife' trainer who is a beast of a woman and I mean that in the most flattering way possible; she is trong as an oxe and ripped. She was a pro body builder and now is a cert personal trainer and is totally awesome. She regularly whips people into shape. Well she said in a conversation that I am the fittest guy in the gym and don't use half of the equipment; that compliment meant loads to me.

Now onto some new moves, progress updates, etc.

New move 1: Hanging L-seat to hanging planche. Hang your suspension trainer, ropes low to the ground for this one because if you fall, and you will the first time, it will hurt. Take my word for it on this one. So about a foot off the ground grab the handles and enter L-seat. This is hard as you try to maintain straight legs, tight core and no swinging. Then move legs thru into hanging planche. I have attained it once, it is absolutely killer. I got so excited it caused me to fall. Ouch!

New move 2: Split squats to dumbbell snatch. Place a pair of dumbbells out in front o you about 36 inches or so. Lunge toward the dumbbells and when you go down, pick the dumbbells up. Actually, just grab the handles. Instead of lunging back, or forward, jump as you would during a split squat (that is your lunge position changes from (e.g.) left foot forward to back foot forward) while simultaneously snatching the dumbbells over your head. While in the lunge position, slowly lower the dumbbells and then lunge back to standing. A variation on this, place a series of dumbbells that increase in weight along a court/floor. Then lunge forward and walk. I have not tried that one.

Anyhow, I guess I am back, re-motivated to write about working out for a while.

Your fat? It's all your mother's fault

A recent article published in the journal Eating Behaviors has found evidence that the development of eating related disorders (e.g. anorexia and bulimia, especially in females) is related to family factors associated with, or surrounding food. The main finding is that family dysfunction leads to eating disorder, but that the connection between eating disorder and family function was completely mediated by negative family food-related experiences (e.g., parental modeling, parental expectations, and teasing about food, eating, or being overweight). Interestingly, a close look at the data show that maternal effects appear to have slightly larger impact (remember these are girl research participants) than paternal effects. 

Especially with the major eating holidays just around the corner this made me think about my family food-related experiences. I asked myself what were they like? Typically and at key times when stress might be particularly high, or low, like Holidays? I asked myself about whether I thought these experiences led to my eating "issues" and fitness addiction? 

My upbringing was not an unusual one for a boy born in Philadelphia and later raised in South Jersey. School every day; play (sports or video games) after school; make every attempt to convince mom and dad I had done my homework, when in fact I had not even bothered bringing it home; etc. Both of my parents worked full time jobs, and my dad worked overtime just about every chance he could get. It's probably, no in fact it IS the reason that we had an in ground pool and I was able to play on the local ice hockey club, which cost a fortune (+ travel around the country). Neither of my parents have college degrees, they came from working class families and were hell bent on their kids going to college. My mom was a medium sized, blonde bombshell, not that she flaunted it, but I've seen pics and my mom was hot! My dad was a beast. there are few other words I could ever use to describe this man - but a beast. He was an ex-marine turned railroad laborer. He swung a sledge hammer or operated heavy machinery for a lot of his life. He hand hands like King Kong. I remember one day we were laying down railroad ties to serve as an outline/barrier to our garden. He told me to grab one, which I did after about 15 minutes of struggling with how to hold the damn thing and walk with it. He grabbed one in his left and one in his right. Stood up and walked off as if he was carrying to grocery bags! He was also ripped, like Men's Health cover ripped and diesel. Strong as an oxe, obviouly I worshipped him when he was alive. He was also kind of a dick. He would scare the shit out of my friends on a regular basis. One of my very good childhood friends actually stopped coming to my home because every time he walked into my house my dad would grab him by the shirt (usually with about a fistful of chest skin too) and pick him up off the floor about 1-2 feet and say, "What the hell do you want?!"  Then drop him and laugh... hahaha, some sense of humor eh?

They, my folks, grew up in an era where fitness was not fab, posh, or even existent outside of NFL'ers, ironman comps, and pro body building. Fitness was neither science nor fad for them; it was not even a thought (ok until Richard Simmons' explosion onto the scene). As kids without televisions, and nintendos, and such, they were forced outside to work and play. They lost weight the old fashioned way - outdoor sweat! (Unlike kids of today!)  They were not taught to eat healthy. Rather they were taught to eat; if it was on the plate you ate it - else you went to bed hungry. Kind of makes sense to me, actually. Even health related disease was not a concern - my mothers OB/GYN told her that is was OK to drink while pregnant (that it would alleviate the tension and calm the child) and to smoke. Smoking was thought to, and now known to, reduce birth weight. Well I guess for mothers, reducing the size of objects tearing apart your vagina sounds like a pretty good idea....but nowadays we frown upon it, I think, although I have been to several Liverpudlian pubs... hmmm. Anyhow....

So, obviously they learned - things change. Except when it came to food. Based upon this upbringing they were crazy eaters. We had the money to buy food and put it on the table and even have leftovers and that did not stop my mom and dad from saying - EAT UP BOYS AND GIRLS! A typical meal at my house consisted of: a meat (e.g., chicken, pork chops, meatloaf, hamburgers, and most items were breaded and deep fried, cuz we could(!)), at least 2 usually 4 different vegetables, a starch or two (e.g., potatoes and rice), bread, salad, and dessert. Every meal we had something for dessert. What's that? what's that you ask? Was I a fatto as a kid? Yes. Of course I was. I was a walking, breathing tird! When we sat down for dinner, which we always did together seven nights a week as a family (a great thing) we ate what we took and more. My dad would literally force us to eat more. "Come on! You can put down at least 2 more (fried) pork chops and some more green beans, I know you can!" Then afterwards, because of course I did it to impress him with how much I could eat, he'd shout "Jesus christ! Steve you eat like a truck driver!" No offense to Drivers, I have actually never seen one eat, mainly out of fear ;-) 

It was not until college actually that I changed my ways. I went on a long road trip to Daytona Beach, Florida with a friend of mine (that one who'd be picked up by his chest skin) and two females from one of our classes; I didnt know their names then, and still dont. Anyhow, on the way down - straight drive 24.75 hours - stopping only to urinate on the side of the road (much to the gals dismay), on this trip, I ate 3/4 of a 5lb bag of Mike & Ikes (you know, the world's greatest candy!) My friend so kindly said to me as we unshirted for the pool, dude - you're fat. Now this was probably a mate retention tactic on his part, as he was very close to mating the hotter of the two unknown females, but for some reason, at that very moment, those words struck a chord in me. I laughed, while angling my head down at myself - "I was fat!" How? When did this happen? 

This started me on a road to eating "disorderhood" - restrained eating as it is scientifically called. Where I monitor, binge, become addicted to exercise, and then stop and then start in a vicious circle of self-hate and exercise love. 

I now think back: What were the cues that made me eat the way I did, and think it OK to devour an entire Dennys Big Breakfast like it was a handful of peanuts? It probably was my family; there incessant desire for me to have what they did not. But I cannot blame them. They did not know. For me, it was me, my own doing. I ate, because eating fucking rules! I still love to eat and in a hot minute you might find me at the local Waffle House downing the pecan waffle supreme b-fast - that baby is about 6000 calories of no redeeming nutritional quality, but tastes like a gustatory orgasm! Brilliant, in other words. 

I wonder what people think about parental effects on their current eating habits? I constantly annoy my mom and sister now with the way I eat. My mom eats ok these days - but she doesn't weigh more than 99 lbs. But in general I watch what I eat. Try to measure serving sizes. Try to avoid dessert and sweets, replacing them with trail mix and dates. Anyone else have experiences like this? I realize that this is a huge theme in female development of eating disorders, but similar effects can and in my case have occurred in males. 

Anyhow, I gotta run. I have to make my pre-measured, low calorie, high protein and fiber, well-balanced afternoon snack before I go to martial arts :-)

Home made "nut butter"

So just about everyday, after our workout, my wife and I down a protein shake and then in a few hours take down our mid-morning snack. Our midmorn snack lately has taken the form of a rice cake (or 2) spread with some peanut butter. High carb, low sugar, high protein snack. It's a great, absolutely wonderful post-workout snack. Well in my enthusiastic culinary skills (read no idea how to cook, but like playing with new toys like my Magic Bullet), I decided I would try to make my own Peanut Butter. The problem, I had not peanuts. Doh!

I did, however, have a can of mixed nuts. I bought them to add to my homemade trail mix, which will interestingly, never ever see a trail (only my office :-)  The trail mix is really good, filling, and a low sugar, high fiber, high protein snack - something that our paleolithic ancestors probably dined on often. It contains: mixed nuts, sunflower seed, pitted dates, raisins, extra walnuts, and dried blueberries, cranberries, and cherries.

I digress. I was talking about making homemade nut butter. So here's what you do. Add about 1/2 cup (that's 8oz) to the magic bullet cup. Chop the nuts coarsely using the flat blade. It won't do much, but it will get them down from full size nuts to smaller more manageable chunks. You will have to shake the device and scrape the sides a few times. OK, when the nuts are a little smaller add 2 teaspoons olive oil and continue to blend using a pulse technique and shaking with the cross blade. As the butter gets thicker you will have to scrape the sides of the cup. Eventually, and actually quite rapidly it will smooth out. I blended mine a touch too long and it became liquidy, which I hope will wear off in the fridge. This is natural nut butter, so it's recommended that you refrigerate it.

At any rate, there you go. You get about half the butter you would in a small container of peanut butter you purchase at the grocery store. You get the fun of making your own. And you get a high protein, relatively low fat, high fiber, and no artificial additives spread for your mid morning snack.

Enjoy!

What of Overweight Personal Trainers

So last night I was fortunate enough to score tickets to a local professional Ice Hockey team, and while I found it really difficult (as if I was murdering a family member) cheering for the home team and not the Philadelphia Flyers (who were not even playing), I did just that. However, in between periods and even during periods when play was slow (read as: no one was getting slammed against a hard wood board!) my wife and I began an conversation with a fella behind us. Primarily because this guy made it abundantly clear that this was his first hockey game, that he was taken here by someone he was training, and that his profession was a personal trainer. Obviously without halt my wife and I turned so quickly we probably caused permanent brain damage. An interesting thing about our turning so quickly. It's a psychological effect known as "Attentional attunement." You can do a few neat little studies to test this effect. For example, if you are a teacher or a tutor, then do this right before a big exam. Ask them to remember a list of words, say 50 or so. 30 of those words should be randomly selected words, the others should be related to tests, test anxiety, etc (e.g., words like: test, mark, grade, question, etc). Chances are if you students play along with this little experiment (and care about their grades) they will be much better at remembering these test-related words. The same is true with just about anything. Alcoholic 'hear' and remember more words that deal with, well ethanol injected liquids. Similar effects can be shown in people addicted to drugs and sex. It even occurs in relation to race perceptions, but that's for another post. When it comes to fitness (addicts) we are not immune. Put a group of people who care about losing weight into a lab and ask them to remember a set of words that include words such as fat, skinny, weight, calories, etc. Guess what words they remember best?  

So in the few minutes it took for my wife and I to recover from our minor head turning concussion, our eyes began to re-focus and what we saw was 1) amazing, but 2) not uncommon. There, sitting behind us was one of the largest men (& I dont mean muscular) I've ever laid my eyes on. He must have easily been 350, maybe more, pounds.  This couldn't be the guy pitching himself as the Personal Trainer, could it? Yes, it was. This is now the third time I've met a personal trainer that, well, is fat! This seems completely inane to me and makes me wonder how this guy could even get a client, let alone be allowed to graduates PT school. I mean, it's tantamount to being a Cracker Barrel regular who's profession is nutritionist - makes not fucking sense. I wonder about these people: why did they get into this profession? Where they once thin? Are they trying to battle their own issues with being overweight? Do they think they represent the epitome of fitness and thus people will be lining up around the corner to sign up for a PT session with them? Well I could never, in good conscious do such. I pay for my wife's PT sessions and we agree that we would not pay over $100/month to someone who did not "look the part" - you could be educated until you are blue in the face, but damn it, if you cannot practice what you preach then how I can I pay you? I couldn't. Not sure how anyone else feels... Could you pa your hard earned $$ to an overweight PT? Why? How? 

Opposites don't attract and make you fat!

I really believe this one when it comes to fitness, friends, and well in my case, marriage!

In my experience there are two types of women (people for that matter) in the world: 1) Those who appreciate the benefits of exercise and thus engage in it and 2) those that recognize the benefits of exercise, but who do not engage in it. Now, within the former group there are subtypes of people - those who really like to exercise; who like it when their body is in motion; who love to play sports and engage in rigorous exercise routines, and who probably would so even if the benefits were not there. Then there are the other subtypes, those that do it because "you are supposed to", because "its good for you", etc, and loathe every stinking minute of it. I find myself, quite happily in the former subtype. Of the latter main type - those that do not engage in fitness - well it is hard work and tiresome and takes time and effort and planning and distracts from your personal life so I understand, but this post isn't about those lazy bastards. 

I am fortunate to also be in the category of having married a woman who is like me. We both exercise, a lot, and we both enjoy it. OK, not every workout is like a day in Mr Rogers neighborhood, but generally we like the feeling of working out and being fit. I truly believe that when it comes to selection of a long term romantic partner fitness is a huge factor. I was married once before. My ex-wife was, well, one my say, a lazy turd. Not only did she loathe exercise of just about any sort, but she ultimately developed an allergy to her own sweat! I am serious! So even a brisk walk was out of the question. This, as you might imagine, created quite a rift between us. I woke up every morning and hit the gym (I prefer morning workouts when Testosterone is high). By the time I got home from my workout she had left for work. So we spent a lot of time apart, which at the time was find by me. That was not the major issue that my fitness program created. Rather it was more social. For example, on a night out I would make plans to hit the gym with a workout partner the next morning. Now this is particularly easy for me because I don't experience the phenomenon related to ingesting large quantities of alcohol generally known as a "hang over." Never have had one, hope I never do because they appear to be a really big pain in the ass. So Saturday morning I'd be up, as normal, bright and early off to pump some iron. Grunt groan and schlep those weights!  I would often receive comments from her about my fitness regime. I was "too serious about working out" (coming from someone who never did a shred of exercise nor played a sport). I was "wasting money on a gym membership." I was "getting to musclely." Then when some of our friends started noticing me lose weight and get fit and commenting on it, well things got even worse. Sublt things that it took me a while to come to - like baking batches of cookies (I am about the biggest sucker for a batch of cookies that you will find and cannot stop at 1 cookie, rather I eat about 2 dozen in a sitting, seriously!) Then on several occasions a girlfriend would comment, "steve, your arms are getting really big." It was not a flirt, but you know you get if someone makes that kind of comment about your partner. First time, it is ok and you interpret it as it was probably meant - nice that they notice, and that they are right. Then, as it happens more and more often there is a tendency to develop a paranoia about it. Hm, I wonder if s/he wants to get it on with my wo/man? Bitch! Dick! Asshole! etc. Obviously, we were completely different. I loved to workout and would always take the opportunity to do so - whether it be to jet off to a touch football game on saturday or to just hit the gym regularly. Well that situation did not work out. 

My new wife, on the other hand, is the best thing that has ever happened to my fitness and I! She, Austen, loves to workout! She is an addict like myself and we compliment each others addiction perfectly right down to the low cal high protein post-workout snacks!  we are truly birds of a feather and we workout together :-)

Austen and I sometimes even workout together. For example, we are doing another (5K) run in two weeks. We will sometimes spot each other or show each other new exercises that we (think we) created. Then we push each other - come on baby, one more rep, you can do it, dont quit on me now!!! In the gym we have very similar attitudes about fitness and about the consequences of not maintaining our fitness. I love that about her. However, this similarity is just the icing on the cake. The cake is loaded with characteristics that are wonderful.  I have notice for a long time, that inside and outside the gym she is supportive of me, and I of her. In just about any situation we can turn to our best friend and ask advice, emote, or simply vent! It is not judged, it is not devalued, it is just information exchange that is taken for what it's worth. If advice is asked, because we are similar, the advice tends to be that you might expect of someone who has known you for your entire life (past and present, if there is a past life... LOL!) But all this support, love and compatibility became abundantly clear to me while we were working out. She put a premium on finding time to workout. One weekend in a New Jersey Winter we were snowed in. Worried about whether we'd get to dirty our workout clothes we started up the 4X4 truck and took a try at getting to the gym. I think the first day we didn't make it because the roads were a mess, but rest assured we made a little home circuit to compensate. The second day we were snowed in, we were able to get out and get to the gym, which to our surprise was open. Yeah they were open - it's like a drug dealer going on vacation - it doesn't happen! They had to be open to feed our, and others addictions. And feed they did. We had a great workout, if I recall correctly, and went home and snuggled in the snowed in house, which was not "really" snowed in. 

Anyhow, in all this there is a message - opposites don't attract and they (might) make you fat. I think many of us have been subject to starting the new dating relationship and forgoing a number of things - working out is almost always one of them. Like when the economy goes bust (as if that would ever happen) extras go, and the gym for many people is extra! Finding someone who shares your enthusiasm and dedication to fitness and exercise is paramount for a healthy (figuratively and literally) relationship. Now go find yourself a gym rat girl! ;-)

Mixed martial arts - it's good for ya!

Tonight, finally, after being in the Atlanta metro region for about 5 weeks, I was able to get myself out to a local dojo to take part in a mixed martial arts class. Actually it was a Muay Thai (Thai Kickboxing) class. I had taken about 4 Muay Thai classes when I lived in England and while the workout and techniques virtually killed me, the benefits to my fitness were profound. I noticed when I was did these couple of sessions prior to my Las Vegas wedding that I was tight! I lost about 8-10 lbs of body fat (was hanging around 12% body fat, which for me is outstanding!).  Then I moved back and I stopped. I still train very very hard and work hard on functional muscle strength and circuits. Tonight reawakened me to the benefits associated with martial arts training. Let me explain:

To start we warmed up. This consisted of 3 sets of 5 exercises, each performed for 1 complete minute and moving to the next exercise without rest. After completion of each of the 5 exercises then you got 1 minute rest. So this is what constituted the 1st 18 minutes of the session.

Set 1 (each exercise performed continuously for 1 minute): Pushups - Squats - Burpies - Frog Leaps - Side twist pushups

1 minute rest

Set 2: pushups (either clap pushups, or a variant where you lift your entire body, legs and feet too, off the ground - toe grab squats - leg lifts - frog puhups - hindu pushups

1 minute rest

Set 3: kick with right leg out straight to hand - repeat with left leg - right kick to side with hip twist to hand - repeat with left leg - alternating knees to elbows

Die. No, seriously, stretch.

After this "warm up" we did some drills. We started with alternating 1 minute continuous Thai kicks to pads. Then we did push, or jab kicks to the pads.

OK that took about 25-35 minutes.

Now we did the "cool down" which consisted of 100 Thai push-ups, which entails doing a push up and then clap your partners hand at the top of the movement. We followed this with 100 Thai situps. Here your partner sits on your quadriceps, when you are in the down position of the sit-up a third person smacks your belly with a kick pad. Ugh!!!!

Absolutely grueling, but worth it.

Low fat, low calorie sausage and peppers over high fiber pasta

Yes I said LOW FAT!

Pan fry 5 links of low fat italian seasoned sausage
While that is cooking, slice up 1 green, 1 red, and 1 yellow pepper. Place in a crockpot/slow cooker
Crush 3 cloves of garlic, toss them into the slow cooker as well.
Add about 1-1.5 cups of your favorite spaghetti sauce (I used Ragu tomato and basil)
and
Add 1.5 cups of water to the slow cooker
Chop about 1-2 handfuls of baby portabella mushrooms in quarters. Toss into the slow cooker
Add salt, pepper, dried chili peppers, garlic salt, dried oregano, dried italian seasoning and about 6 fresh basil leave (torn to peices) to the slow cooker mix.
Now that the sausage has had some time to cool off, cut it into about 2-4 oz size chunks. Using turkey sausage 4 oz serving should be about 200 calories (hence the low fat, low cal)
Toss those sausage chunks into the slow cooker
Cook on high for 2 hours.
At the 2 hour mark add 4 chopped Roma (plum) tomatoes to the slow cooker
Re-season to taste (I added a dash more salt, some pepper, some more dried hot chili peppers, and 4 more whole basil leaves.
Turn the slow cooker to low and allow to cook for about 4 more hours. The sausage should pretty much melt in your mouth.

Before serving boil some high fiber pasta to pour the sausage and peppers over.  Sprinkle with a dash of parmesan cheese.

Enjoy a low fat, low calorie, high protein and high fiber dinner. Yummy!