Jamcore Training Blog

Don’t be afraid of peanut butter, experts advise. While some dieters avoid the creamy substance at all costs because of its high fat value, everyone should make room for a tablespoon or two of the filling favorite. Don’t let the scary numbers [peanut butter has about 188 calories and 16 grams per fat per serving (2 tbsp)] deter you from adding peanut butter to your diet.

It may seem counterintuitive, but peanut butter consumption has actually been linked to decreases in coronary heart disease, LDL and total cholesterol levels, and triglyceride levels. Experts believe that these results may have to do with the fact that peanut butter is such a satisfying snack - a small amount can quell your hunger and keep you feeling full.

One recommended way to add peanut butter to your diet is to pair it with healthy, natural, and low-calorie foods. For example, enjoy one tablespoon of peanut butter on a few whole-wheat crackers, or spread it on a slice of wheat or whole-grain toast as a morning snack. Or pack a bag of celery sticks and peanut butter for an after-work pick-me-up. Substitute a peanut butter sandwich instead of lunch meat. Naturally, portion control needs to be considered with this high-calorie treat. But in the long run, it seems that a little PB can go a long way to helping you stay healthy!

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The LA Times recently launched a series of articles that attempt to explain America’s exploding obesity rate. Factors put the blame on everything from stress to high-fructose corn syrup to viruses to medications, but the most plausible explanation is that it’s a combination of factors. And let’s face it: personal accountability comes into play, too.

With all the scientific inquiry and data-driven research, we know some basic principles about weight loss and fitness. Most simply put, you need to burn more than you take in if you want to lose weight. If you eat more calories than you burn, you’re most likely going to gain weight. As you get fatter, you’re less likely to exercise; the fat get fatter, while the fit stay fit or get thinner because they’re active. It’s simple, right?

Maybe not. Research has also demonstrated that some people are genetically predisposed to have a certain body type, while others react differently to different situations. Studies have shown that stress does lead to overeating, especially among certain groups.

However, I don’t think it’s fair to blame all of our problems on factors outside of our control. There are basic things we can do to take care of our health – eating right, exercising regularly, getting enough rest and sleep, and keeping on top of health conditions. How many people do you know who eat the right foods, work out consistently, and make healthy choices, yet still have a problem losing weight or keeping it off? I’d venture to guess that this number is very small. Instead of trying to hide behind research that can offer excuses for the growing obesity epidemic, why don’t we make a greater effort to get our friends and family working out with us, and making healthier nutrition choices? So what gives, MFT readers? What do you think is the biggest issue contributing to our national weight problem?

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By Roger Spry

Isolation training is a form of training that is used by many top football (or “soccer) coaches and players worldwide. However, it is still a “secret” to the majority of athletes. The secret of isolation training, is that by simply isolating parts of your body, the rest of the body has to super-compensate to work efficiently. This form of training is ideal for working on imbalances and weaknesses in the athlete’s physical make up.

Through performing new and unusual drills or movements, isolation training is also a great tool for removing inhibitions and embarrassment. We can use the analogy of a car to understand this; you can be a high-powered, sleek, aerodynamically perfect car (Ferrari), but if you try and drive with the handbrake on (mental inhibitions or embarrassment), you will never perform to your optimum capabilities.

Using a series of drills and movements, either as training forms on their own, or as an adjunct to another scheme, isolation training is a very powerful, and result producing, training philosophy.

Physical/Mental Release Drill

1. Stand with your left foot forward, this foot can pivot, spin, turn, but cannot be lifted off of the floor. Either to the beat of music, or the coach clapping in time, the player moves in as many different directions as he/she can imagine (spinning, twisting, bending, stepovers).Each player works to his/her own limits, and within these limits, tries to extend their capabilities. Perform three sets of one minute exercises with one minute or rest in between.

2. Stand with your right foot forward, this foot can pivot, spin, turn, but cannot be lifted off of the floor. Either to the beat of music, or the coach clapping in time, the player moves in as many different directions as he/she can imagine (spinning, twisting, bending, stepovers).Each player works to his/her own limits, and within these limits, tries to extend their capabilities. Perform three sets of one minute exercises with one minute or rest in between.

3. Stand with your feet shoulder width apart. Either to the beat of music, or the coach clapping in time, the player moves in as many different directions as he/she can imagine. This time, work with absolutely no physical restraints. Each player works to his/her own limits, and within these limits, tries to extend their capabilities. Perform three sets of one minute exercises with one minute or rest in between.

To further challenge the participant, use a variety of music using different B.P.M. (Beats Per Minute). Encourage flamboyance and total, free expression of the arms, hands, head and torso. Kicks, punches, multi-planes and intensities should all be explored; there is no right or wrong way. Women generally are much less inhibited than men, and jump right into this form of training, whilst men are, at first, a little reticent to totally let themselves go.

To make this drill even more intense work in pairs, as one person leads, then the partner has to mirror every move. This has the added function of improving awareness, reaction and focus. I use this more advanced form with all of the elite pro soccer players I work with, and they love it.

This drill can be done anywhere: in the gym, on the pitch, on the basketball court, or my favorite place, on the beach on soft sand. Be careful, this drill really stretches and strengthens places you didn’t know you had!

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Growing gas prices and a flagging economy are translating to some poor nutritional choices at the supermarket, officials say. And what about the millions of Americans who don’t have access to any produce, much less affordable fruit and vegetables? Public health agencies in locations such as New York and Iowa state are tackling this problem with veggie-mobiles. Programs like Veggie Vans and Farms to Folks offer ways to get fresh, locally-grown produce at reasonable prices. Pennsylvania, Chicago, and Louisiana are quickly following suit with programs of their own. So next time you’re at the grocery store, cringing at the skyrocketing produce prices, see if there’s another alternative!

If you’re a parent trying to get your children to eat their greens, here are some tips and tricks for keeping them happy and healthy:

• Ants on a log - Spread peanut butter onto celery sticks, then sprinkle with raisins. The kid-friendly combo of peanut butter and raisins will totally distract them from the healthy celery.
• Make your own vegetable tray – Chop up bite-sized pieces of broccoli, cauliflower, celery, and carrot sticks, and pair it with a low-fat Ranch dip.
• Serve vegetables at family meals - Many parents try to force veggies on their kids in their lunchboxes. But there’s no way to tell whether or not your child is going to eat them or toss them in the trash. Instead, serve vegetables as a side dish at dinner. Try adding flavorful toppings that are low in fat and calories.
• Also, offer your children a choice in their lunchbox. Maybe they’re not interested in celery, but would happily to nibble at carrot sticks. By teaching them the importance of a balanced diet early on, you’re setting them up for a successful and healthy life.

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By Bonnie Pfiester

From our youth, we are trained to do things we are strong at and then work on developing those strengths to their maximum potential. When we reach adulthood, we attempt to find a job centered around our strengths, whether it’s becoming a golf pro or a good accountant. With that said, it only makes sense why the same practice is often used in the gym.

I can’t help but think of “Joe Musclehead”. You probably know Joe. He’s been going to the gym for a long time. He’s like the gym mascot, actually. Everyone seems to know this guy. He likes to grunt a little extra when he works out to impress all the girls with his manly upper body strength. He seems to really love to bench press. As a matter of fact, if you really think about it, you may realize you’ve never seen him on a leg machine.

The reason I bring up Joe, whose character I exaggerated, is to point out our natural desire to work in our strengths – even in the gym. We all have the tendency to do what we like, or what we are good at, to avoid what we hate. How do I know? Have you seen my legs? They are like a mile long so, needless to say, squats are not my favorite exercise either.

Ironically, when it comes to fitness, we need to give our weak areas extra attention – not avoid them. People who hate running because they are out of breath after ten steps need cardio more than anything. Ladies often avoid working upper body because of their lack of upper body strength while men tend to work their upper body too much neglecting their legs.

Sometimes we avoid certain exercises because it reminds us how weak, clumsy or out-of-shape we are. The desire to stay in our comfort zone can drive us away from the things we need the most. Other people accidentally neglect areas of weakness simply because they are so focused on their strengths – like the guy who loves his new “guns” (AKA biceps).

The only way to make sure you are balanced, is to map out a routine that forces you to work areas you don’t like. For example, I hate working legs so I always make them the very first thing I do every week to make sure I get them done.

This same planning and discipline used in an exercise routine can be used in many other areas as well. Whether you’re a golfer who needs to practice your putting instead of your drive, or you’re a musician who needs to tackle that new difficult piece instead of playing the same old songs – a few simple guidelines can help keep you on track and headed toward your goal.

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As you know from that time you waited a half hour for the elliptical, or got into a staring contest over a machine, the gym is a public space with limited resources. Even members of the biggest and most comprehensive gyms have issues. Do your part by following the athletic code of conduct – written and unwritten – and ignoring the jerks who don’t.

1. When in Rome… - Adhere to all the gym’s policies and procedures. Got a problem? Instead of griping about it or breaking the rules, consult the management.
2. Keep it clean - We’re not just talking about towels so you don’t sweat all over the equipment. This also applies to your language, your attitude, and you!
3. Be flexible - The gym offers plenty of opportunities to practice flexibility, and they’re not all physical. Let’s say you come in every day at 6 AM and start your workout on a specific machine. One day, you come in at 6 AM and someone else is on your machine. It can be stressful to have our daily routines altered, but the best response is to take a deep breath and let it go. Don’t let this minor change upset the balance of your whole day. Find a new machine and move on!
4. Minimize P.D.A.K. - Keep “Public Displays of All Kinds” to an absolute minimum. Singing along to your jams might fly in the shower, but definitely not in the gym. And if you’re chatting away on your phone while you’re spinning or jogging, are you really getting the stress release you need?

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Sprinters, want to shave time off your best events? The Stanford Sleep Clinic recently helped swimmers cut half a second from their best times simply by sleeping longer for about six weeks. After a baseline of five to seven hours of sleep per night was established over a two week period, the researchers had the swimmers adjust their sleep schedule to include ten hours per night. After the six weeks were up, the swimmers demonstrated increased performance. Their times in a 15-meter sprint were 0.5 seconds faster, on average, and they also had faster reaction and turning times during the race. The researchers who lead the study recommend seven to eight hours per night for improved mental acuity as well as physical ability.

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Did you know that if you throw up, become nauseous, or get sluggish during a workout you’ve lost that workout? To maximize the benefits of exercise, you need to prime your body for the workout and re-fuel when it’s over. As you’re adhering to these tips, remember to drink water before, during, and after workouts as well!

Best Pre-Workout Foods: Don’t overdo it. Eat something small that’s relatively high in carbs but low in fat. Ideas include a banana with yogurt, toasted whole grain or wheat bagel with a small serving of fruit or spread, or a small bowl of instant oatmeal.

Post-Workout: Peanut butter sandwich, walnuts or almonds, or a fruit smoothie with protein powder will do the trick to reload your body with protein and carbohydrates.

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Six-time Mr. Olympia, Dorian Yates, is here with Jamo to take you through an excellent exercise to target the bicep: the one arm concentration curl!

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Too much of a good thing can end up hurting rather than helping. Here’s a how-to guide to help you get the right amount of these healthy foods and prevent from overdoing it.

DOs:

• Tea – The best way to reap the cardiovascular benefits of tea is to enjoy at least three cups per week. Steep the leaves in hot water for five minutes for optimal antioxidant release.
• Whole grains – 3-6 servings per day are recommended by the USDA. Remember, each SLICE of bread counts as a serving – a sandwich would count as two servings.
• Soy – A great way for vegetarians to get protein. One to two servings can help you meet requirements, but don’t eat any more than that.
• Fish – Three servings (4 oz. each) of fish that are rich in omega-3 fatty acids can help maximize heart and brain benefits. Your best bet is wild salmon, which is also low in mercury. Other omega-3-rich fish include mackerels and herrings.

DON’Ts:

• Tea: Don’t drink more than two cups per day; this will make you prone to the jitters and high blood pressure.
• Whole grains: To help keep your digestive system running smoothly, don’t suddenly increase your grain intake by a drastic amount. Instead, increase your carb servings over time.
• Soy: You should only eat soy sparingly. The research so far hasn’t teased out any clear benefits, but it may cause heightened breast cancer risk in certain women. For this reason, soy shouldn’t be consumed on a regular, consistent basis.
• Fish: Don’t eat shark, swordfish, or tilefish – they all have alarming levels of mercury. Don’t go above 6 oz. canned or fresh tuna per week, and in general, stick to the 3 servings of fish per week rule.

Popularity: 45% [?]