Don’t Be A Supplement Sucker
Take a look at my C.H.E.C.K. list before you start taking supplements to boost performance.
7 Year Anniversary
In September 2005 Matt Brzycki and I started working on a book we hoped would make an impact on the strength training world. 9 intense month’s later in June 2006, we released “Dumbbell Training for Strength and Fitness”. This month we celebrate our 7th year in print and have sold over 20,000 copies to date. Matt and I are still amazed and humbled by the success we’ve had with our book and have over the last couple years toyed around with a second edition to update our photos, add more workouts and expand the chapters. If anyone who has the book would like to share comments/suggestions as to what they’d like to see if a second edition were done, please feel free to share.
Thanks again to all who have supported our book over the years.
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Choosing the Right Fish to Eat
I recognize there are a lot of questions and concerns when it comes to fish. We constantly hear negative things about consuming farm-raised fish, levels of mercury in fish, PCB contaminants, which fish provide omega 3′s, etc.
I recently came across some very good information regarding what has been deemed the healthier and better choice of fish to eat so I thought I’d share (thanks Jim N.)
Salmon – best source being wild salmon, especially Alaskan salmon. Atlantic salmon apparently is mostly farm raised and should be avoided.
Mackerel – your best selection is Atlantic mackerel and stay away from kin mackerel as it is high in mercury.
Trout – it appears that US farmed rainbow and Arctic char are the top picks.
Black Sea Bass – fresh caught North Atlantic is the premium fish when it comes to black sea bass.
Halibut – the Pacific gets the nod as the best choice for halibut.
Alaskan King Crab – choose only US king crab legs.
Cod – the top choice being US caught Pacific.
Tilapia – this is a fish that I was surprised was better off eaten as a US farmed raised rather than Asion or Latin American varieties due to environmental concerns.
Scallops – choose either diver caught sea scallops or farmed bay scallops.
Information courtesy of NTC
Next time, fish to avoid.
Football Strength Training with Kim Wood
Kim Wood, legendary strength coach for the Cincinnati Bengals is having his 3rd annual FOOTBALL STRENGTH CLINIC on June 28th and 29th. The clinic speakers are some of the best in the business as Kim, Mike Gittleson and others will talk training athletes for football combat.
Cover Update
As it usually happens, graphic artist and fellow iron head, Mark Collins stepped up and offered a much better cover option for “Enhance Fitness Through Flexibility”
Enhancing Fitness Through Flexibility
Matt Brzycki and I have an e-book out on Amazon entitled Enhancing Fitness Through Flexibility for a whopping price of $2.99.
Here is a review of someone who purchased a copy:
Anything that these two authors put out is great medically/scientifically based information. They do not pump you full of “fads”, but instead its highly researched information (multiple peer reviews from reliable sources) that is designed to assist you in reaching your goals on or off the field. This book has simple, effective, and efficient stretches for anyone!
For those of you looking for a concise manual on safe and effective stretching techniques, take a look inside.
More books found on Amazon http://www.amazon.com/Fred-Fornicola/e/B0081R1OZ4/ref=ntt_athr_dp_pel_1
Time For A Change?
I am famous for having biting into new things and being almost obsessed with learning all the nuances of my new found interest. During the winter month’s I solely focused on my own version of yoga – utilizing traditional movements along with some of my own twists (no pun intended) to create a well-rounded exercise program that allowed me to develop my strength, cardiovascular system and flexibility. I focused on new challenges and had fun in the process. And let’s face it, when you break it down to the raw elements, that’s what’s needed to get healthy and fit. Since mid-March I went back to “lifting weights”, using specific exercises and equipment here at Fit By Fred. The protocol I used was one that emphasized the eccentric (the lowering of the resistance) for a small handful of exercises. I specialized on these movements with an strong emphasis on progression. Now after 8 or so weeks and marked improvement in my strength, I find myself ramping up my cycling and although I know my last 8 week training has improved my strength, I can tell that I either have to reduce my training frequency to once per week to allow for greater recovery or I need to drop this protocol for a while and go back to my old-school style of training to allow for greater recovery so I don’t overtrain, become ill, injured or hamper my cycling performance.
As my usual nature, I generally let how I feel dictate what I do but now since I will be including frequent biking days and miles into my fitness I will need to be a bit more attentive to my schedule. I will consider weather, energy, of course the clients I coach, family and personal obligations. Based on these criteria I will decide if I will train once for the week – using the negative emphasized program or do something similar to what I did today which was:
Hindu Pushups 1×25
Standing Barbell Curl with 5ft thin bar 1×20
Dumbbell Lateral Raise 1×20
Suitcase Deadlift with 5ft thin bar 1×15/per side
Abdominal Crunch 1×50
Mace Swings 3 sets of 360′s
Hillfit V2
Chris Highcock has just released the second version of his successful e-book, HILLFIT. Chris has included about 70 additional pages, more material and contributions from several other trainers and exercise scientists.
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