Working out while sick.

Well, of course I am writing this since I am sick with an infection caused by allergies.  First, light aerobic exercise is fairly safe as long as you are not running a fever.

Avoid heavy weightlifting, this causes a decrease in the Killer T cells in the blood for a few hours after the workout.  These cells help fight infection and sickness. 

Experts like to cite a rule of thumb known as the "neck rule." If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up.


First functional strength class was awesome!

Thanks everyone for coming to my first class and bearing with my disorganization.

the new class blog can be viewed here


Age,exercise and insulin

I find it amazing how sugars affect on us changes as we age. Sitting here watching a few 7 year olds that stayed the night for my daughters birthday party. They can eat and assimilate sugar by being hyper, but as we age it turns into being sleepy.

Another very interesting fact about insulin is how it reacts with exercise. The only time it does not trigger the storage reaction when we eat is after intense exercise. Right after intense exercise some fast absorbing carbs are good with protein. During this ‘window of opportunity’ the body is trying to recover glycogen to the muscles for energy and to start the healing process. Lifting does not make you stronger. Healing after lifting makes you stronger.

Getting Big! or not.

My favorite myth in the gym is that when you walk within 20ft of the entrance you will suddenly be covered in spray tan and gain 20 pounds of muscle.  Well, it is obvious by the number of huge (not fat) people walking around us every day….

In reality it takes gifted genetics, proper diet and a very specific weight lifting regiment to gain muscular volume.  And that is not including supplements or illegal steroids to accomplish it.  People because you exercise to be strong does NOT mean you will get huge.  Very much the opposite usually.  I have lifted for 2 years consistently and my dead-lift has gone from 155 to 350 1RM.  And I am….. *drum roll* the same size.  Still in the same size clothes…..  No button snapping changes in chest girth…  Now, some rare people can naturally pack on muscle easily but it is very, very rare.

Simple concepts Take II

Do you think about losing weight?  Pay attention to what you drink.  I love my coffee, until I realized 2 cups with a little creamer contained 100 calories.   Considering I need to eat 2500 a day to recover and live, drinking 4 cups of coffee (easy for me) would be replacing a tenth of my diet with empty sugar and fat calories from the creamer.

Simple gym concepts…. Take 1

Tricep extensions are a great exercise to get that last little pump, but for a functional movement it is worthless. Same goes for the bicep curl. If you are not doing big multi joint lifts you are frankly wasting energy. Do you ever hinge your elbow in either of these movements in real life? The closest is feeding your face but you still turn the hand over so it is not the same.