First off, I’d like to apologize for my spotty postings as of late.  Post-summer is usually a busy season for personal training but I’ve found the demand this year to be (literally) almost overwhelming.  Please bear with me as I play catch-up.

In the meantime, here’s a list of things off the top of my head:

In preparation for the upcoming Pan Ams, the Gracies asked (ok, insisted) that I cut weight to 122 lbs (the cutoff for the lightest weight class, GALO) .  On a mildly related note, a recent University of Wisconsin-Madison study showed that photographic food diaries (in other words, taking a snapshot of what you eat before you eat it) was more effective for encouraging diet retention than traditional written food journals.  Since I easily lost 3 pounds over the course of this past week through small alterations of diet alone, my astute wife pointed out that I should keep an online photographic food journal for instructive purposes.  Looks like I’ll have to start carrying a camera along with me.

One fundamental point that continues to resurface time and time again is that “real food” is best for you, both in terms of health and aesthetics (read: your waistline).  And nothing highlights the profound differences between “real food” and “fake food” than seeing this photo (and accompanying post) about a McDonald’s hamburger from 1996.

Lastly, but not leastly: To Michele and Michael Hogan, I finally did a bonafide one-armed pullup (roughly 15 minutes ago at my brother-in-law’s birthday party).  I know, I know; video or it didn’t happen.  Hey, I have a roomfull of witnesses…

Points of discussion this week:

• Atlas didn’t need to shrug. Just press that thing. C’mon, you lift weights, don’t you?
• Most people who get sick resume exercising too soon or exercise too hard, and end up sicker than they started. Here’s how not to do that.
• Here’s an entry for your respective toolboxes: Two free yet reasonably comprehensive online food journals.
• Look, Dr. Warden; I finally wrote it: How Strength Training Increases Bone Density.

Stay well hydrated; it’s gonna be a hot one this weekend!

A little late; I hope y’all can forgive me.

I got all my soapboxing out this week.   Here’s a recap:

• Kids should stop spending time getting virtually fit and actually go outside and run around.  At least, that’s what I wrote on Monday.  Who uses the word “simulacra“?  Me.
• A tongue-in-cheek post on how you know it’s time to get a new personal trainer.
• Scott Kustes of Modern Forager made me rethink my definition of carb-loading.  Who knew you could reconcile carb-loading and low-carb diets?
• Finally, I talked about using benchmark workouts as a motivational tool and a gauge of progress.  Now, it’s easy to know whether you’re fitter, stronger, or just plain better than you were 6 months ago.

Two of my morning clients (Christine and Ilana, I’m talking about you) will be pleased to discover that I was suitably abused at Jiujitsu today.  Just thought I’d let you know.

Have a pleasant weekend, all.

Top o’ the morning to y’all.  What did we discuss this week?

• Monday’s post helped get my unmotivated carcass onto the mat; a video of Mike Hummel benching 601, one-handed. 
• Have a friend or family member who’s worried about joint strength?  They should read about how strength training strengthens your joints. 
• And while they’re at it, they might as well read about how strength training can reduce neck pain.  Warning – science ahead!
• Seth Godin, agent of change, helped me change my mindset on how to view (and use) fitness/exercise books.  I’m hanging up my chef’s hat.

New York City is so awesome during holiday weekends, because no one is around.  Enjoy the weekend, everyone!

(Note: It occurred to me recently that I should write up a weekly summary of the random array of topics I’ve blogged about over the past week(s), for benefit of first-time and new readers.  So, here it is.)

What did we chat about this week?

Abdominal bracing: Tightening your abs during exercise is a good thing.  It improves your posture and stability and makes the gym police happy.

Training vs. Working Out: Train (for something), don’t work out (randomly).

Muscle Health: Gina Kolata’s NY Times article discusses why it’s good to strength train, with some (unwarranted) concessions to the cardio crowd.  It’s still worthwhile reading, regardless.

Reps: Why do 5 reps, or 15 reps? I discuss a different way of thinking about reps - as a representation of work and a subdivision of time.

Enjoy the weekend.