Hey everyone,
Check out my interview with Sarah Cook on her website. Once I find out more information on the release of the book I will let you know ASAP!
Joe Meglio
Performance Enhancement Coach
Monday, March 29, 2010
Sunday, March 28, 2010
Question of the Week: Marijuana and Muscle Growth
I couldn't help but stumble upon your fitness articles on facebook the last few weeks. I started working out about 8 months ago and I have a lingering question left unanswered. Does smoking marijuana hurt your muscle growth? I have heard of some people smoking in order to eat the required calories for growth. My question is, does this hinder the growth in any way?
-Mike S
Mike,
From personal experience, I have never smoked weed or a cigarette so I cannot speak to whether it hinders muscle growth. In all honesty, you should not worry about whether or not weed is slowing down your muscle gains. Instead you should focus on your training and diet. I guarantee that if you are not getting the results you want, it is because of your training program and the fact that you are not eating enough. If you want to get bigger, you need to EAT FOR SIZE and train compound movements! Limiting factors such as lack of sleep, stress, crappy nutrition play a more important role in determining muscle growth. After all, Arnold use to smoke weed. The difference between him and the average pothead at the gym is that he has incredible genetics and he knew how to eat and how to train.
To get back to your question, weed will not increase muscle growth. It is a recreational drug that fills your body with toxins. Since your body can only handle so many functions at a time, the chronic use of weed will hamper your body’s ability to recover from training. Instead, it will first rid the body of toxins as a result of smoking. To answer your other question, although weed increases your appetite, people should not use this as an excuse to smoke. Instead, they should focus on eating large quantities of quality food without the assistance of smoking weed.
While we are on the topic of drugs and exercise, it is important to note the effects alcohol can have on your training efforts. First off, the calories consumed from alcohol are completely empty. Fats provide 9 calories per gram, carbohydrates and protein provide 4 calories per gram and alcohol provide 7 calories per gram. Additionally, there are virtually no vitamins or minerals in alcoholic beverages. In addition, to providing empty calories and no nutritional value, alcohol also negatively affects the release of growth hormone, testosterone and your body’s ability to recover. In addition, alcohol will negatively affect protein synthesis, the absorption of vitamins and minerals while increasing estrogen levels and fat storage.
In conclusion, while I understand that you are not going to base every hour of your life around muscle growth, please understand the impact that drugs and alcohol can have on your training efforts. I understand the need to have a good time but don’t let it become a habit. Like everything in life, it is a matter of balance. If you are not getting the results you desire, you should consider getting on my program.
Life Strong,
Joe Meglio
Performance Enhancement Coach
Saturday, March 27, 2010
5 Training Myths
Training Myths Exposed Part I
High rep training will help tone your muscles, while low reps will get you bulky.
This myth has been popularized by infomercials and many personal trainers who are rocking 13 inch guns. The fact of the matter is that your appearance has to do with your body fat levels. The difference between looking lean and toned opposed to big and bulky is how much fat is covering your muscles. For most people, abs become visible when body fat levels reach single digits. The best way to get the body you want is to critique your diet. YOU ARE WHAT YOU EAT!
It is possible to spot reduce fat.
Many people assume that by focusing on certain muscles, they can lose fat over that specific area. This is often seen when women perform abduction, adduction, thigh master and the butt machine. They are under the assumption that by focusing on these areas, they will decrease the fat in the area and thus get a more toned look. Another example I am sure you are all familiar with are the people who perform a billion crunches because they believe that this will help them get a 6 pack.
Unfortunately, these methods do not work. Instead, our bodies’ burn fat from wherever it wants to and this also varies from person to person. Some people lose it in their face and shoulders first, while others may lose it in their stomach. Never fall victim to gimmicks claiming that you will get abs in 6 seconds or by putting in very little effort. Loosing fat is the accumulation of hard work, dedication and dieting.
Aerobic cardio is the best way to burn fat.
Read what the best way to burn fat is here.
You should be sore after every workout.
Almost every young athlete I have ever trained, judge a workout based on how tired they are following it and how sore they are the next day. Looking at it from their perspective, this can make sense because they are under the assumption that more is better. What they do not understand is the key to success and the key to getting results is progression. Most training sessions should build off the last. This can mean hitting a new personal record on a lift or hitting an extra set or more reps then the last workout. For beginners, the objective is to increase work capacity and overcome muscular imbalances so they can learn the core lifts. Chances are, if you are constantly sore and fatigued, you are overtraining and should reevaluate your goals. Is your goal to get tired and sore? Or is it to get bigger and stronger?
Never let your knees go past your toes while squatting.
Many people are under the assumption that your knees should never go pass your toes while squatting because this will be detrimental to knee health. This myth surfaced with the rise of knee injuries caused from squatting. Instead of worrying about the knees going past the toes, the focus should be on proper knee alignment. Knee buckling is very common in people who have weak adductors and do not push their knees out or do not “spread the floor”. Pushing the knees out during the squat will help keep the knees in line with the toes and thus allow optimal squat position. The position of the knees during the squat depends on the length of your femur. Compared to taller guys, shorter guys usually have an easier time keeping their knees back. Lastly, please note that if your knees stay all the way behind the toes, that pressure must transfer somewhere (to the lower back and hips).
You need to train like a bodybuilder to increase muscle mass.
The most common mistake I see most trainees make is training like a bodybuilder. Using body part splits such as back and bi’s, chest and tri’s, or performing one body part a day are recommended in almost every bodybuilding magazine. The bodybuilders who use these training splits have freak genetics and use $100,000’s of steroids yearly. There is a reason why you see the same average Joe who uses these splits, gain little no results year after year. In order to see real results, trainees should perform compound movements like deadlifts, squats, bench press and military press. The best types of workouts are full body or upper and lower body splits. More information to come on this soon!!
Lift Strong,
Joe Meglio
Performance Enhancement Coach
High rep training will help tone your muscles, while low reps will get you bulky.
This myth has been popularized by infomercials and many personal trainers who are rocking 13 inch guns. The fact of the matter is that your appearance has to do with your body fat levels. The difference between looking lean and toned opposed to big and bulky is how much fat is covering your muscles. For most people, abs become visible when body fat levels reach single digits. The best way to get the body you want is to critique your diet. YOU ARE WHAT YOU EAT!
It is possible to spot reduce fat.
Many people assume that by focusing on certain muscles, they can lose fat over that specific area. This is often seen when women perform abduction, adduction, thigh master and the butt machine. They are under the assumption that by focusing on these areas, they will decrease the fat in the area and thus get a more toned look. Another example I am sure you are all familiar with are the people who perform a billion crunches because they believe that this will help them get a 6 pack.
Unfortunately, these methods do not work. Instead, our bodies’ burn fat from wherever it wants to and this also varies from person to person. Some people lose it in their face and shoulders first, while others may lose it in their stomach. Never fall victim to gimmicks claiming that you will get abs in 6 seconds or by putting in very little effort. Loosing fat is the accumulation of hard work, dedication and dieting.
Aerobic cardio is the best way to burn fat.
Read what the best way to burn fat is here.
You should be sore after every workout.
Almost every young athlete I have ever trained, judge a workout based on how tired they are following it and how sore they are the next day. Looking at it from their perspective, this can make sense because they are under the assumption that more is better. What they do not understand is the key to success and the key to getting results is progression. Most training sessions should build off the last. This can mean hitting a new personal record on a lift or hitting an extra set or more reps then the last workout. For beginners, the objective is to increase work capacity and overcome muscular imbalances so they can learn the core lifts. Chances are, if you are constantly sore and fatigued, you are overtraining and should reevaluate your goals. Is your goal to get tired and sore? Or is it to get bigger and stronger?
Never let your knees go past your toes while squatting.
Many people are under the assumption that your knees should never go pass your toes while squatting because this will be detrimental to knee health. This myth surfaced with the rise of knee injuries caused from squatting. Instead of worrying about the knees going past the toes, the focus should be on proper knee alignment. Knee buckling is very common in people who have weak adductors and do not push their knees out or do not “spread the floor”. Pushing the knees out during the squat will help keep the knees in line with the toes and thus allow optimal squat position. The position of the knees during the squat depends on the length of your femur. Compared to taller guys, shorter guys usually have an easier time keeping their knees back. Lastly, please note that if your knees stay all the way behind the toes, that pressure must transfer somewhere (to the lower back and hips).
You need to train like a bodybuilder to increase muscle mass.
The most common mistake I see most trainees make is training like a bodybuilder. Using body part splits such as back and bi’s, chest and tri’s, or performing one body part a day are recommended in almost every bodybuilding magazine. The bodybuilders who use these training splits have freak genetics and use $100,000’s of steroids yearly. There is a reason why you see the same average Joe who uses these splits, gain little no results year after year. In order to see real results, trainees should perform compound movements like deadlifts, squats, bench press and military press. The best types of workouts are full body or upper and lower body splits. More information to come on this soon!!
Lift Strong,
Joe Meglio
Performance Enhancement Coach
Friday, March 26, 2010
Cool Interview
Hey everyone,
A couple weeks a go I did an interview with Sarah Cook for her book. Once more information on the book is released I will be sure to update you! Incase you have not had a chance to listen to the audio version, I have provided you with the print version. Enjoy!!
1. Please tell me how you got started and where CEO Kids and parents can find out more information about you. (Facebook, twitter, LinkedIn, YouTube, website…)
Hi Sarah! Thank you so much for having me. I got started with my business when I was 18 years old. I basically started my business by focusing on my existing clientele. Before I started my own business, I was a trainer at the New York Sports Club in Staten Island and I was also the strength coach for a high school baseball program. My main website is www.megliofitness.com and you can also connect with me through my blog nystrengthcoach.blogspot.com
2. When did you start thinking about starting your own business and becoming an entrepreneur and why did you want to start?
To be honest, it all happened really quickly. Going into college, I had no idea what I wanted to do with my life. As I grew older, I realized that I did not want to be like the masses and work a typical 9-5 job. Instead, I wanted to create my own vision, in which I would work to achieve my own goals, not the goals of my boss. My values inspired me to take action. Because I valued hard work, training, family and helping others, I knew that running my own business would allow me to do what I love and also give me the freedom to spend time with those that I love.
3. What things influenced you to start your own business?
One the major lessons I learned from my mentor, Zach Even Esh, is that your life and your actions are dictated by your values. My passion for training along with my desire to help people achieve their own goals heavily influenced me to start my own business. Since I come from an athletic background, I especially love training athletes. My family and friends have also had a major influence on me.
4. What do you think are the most important skills you have that help you in business?
The most important skills are self motivation skills: determination, work ethic, consistency and courage. Again, Zach Even-Esh, has had a major influence on me in this area. His business thrives because he is a “go getter” and because he takes action.
I am not sure if hard work is skill or a trait, but I believe it is imperative to be successful within a business. By getting your hands dirty and spending a lot of time “in the trenches” is one of the most important ways to develop the skills you will need to be successful.
-I really believe you need to have a vision of where you want your business to go. When opening up a business, there are no guarantees and there will never be a perfect time to start it up. However, if you have a vision of what you want to accomplish, you need to TAKE ACTION.
-Lastly, your ability to deal with adversity is imperative. It’s easy to run a business when everything is going well, but what happens when something bad happens and now you’re faced with adversity? How you deal with adversity reveals your true character and says a lot about who you are. Are you going give up and give in? Or are you going to do what’s necessary to get your business back on track and continue to do what you love?
5. What were the biggest obstacles, problems you had in getting started in business?- The biggest obstacles I had was my inexperience at the time. Not just in regards to training, but regarding the business aspect (marketing and finance). E very month it was another issue. The obstacles varied from finding a studio to rent out to do my training, to creating the forms necessary to organize my business. As my clientele grew, it also was problematic to keep track of my finances. However, I embraced these issues. I looked at these obstacles as speed bumps and opportunities to apply what I learned in the class room to real life. Adversity was staring me head on and I took action.
6. What is the problem, even or need that your business helps to solve?- As a strength and conditioning coach and personal trainer, I help my clients achieve their fitness goals. I truly get satisfaction from knowing that I could have a positive influence on someone’s life.
7. Where did you come up with your idea and what investigation did you do to help you know that this was a great opportunity for a business? -My idea was driven by what I value in life. My passion for training and helping others inspired me to take action. Starting out, I was not sure whether or not it was a great business opportunity; however, I did realize that this opportunity would allow me to do something I had a passion for.
8. How did you research your target market?- When I first started out, I would train anyone who was willing to hire me. As I became more experienced I specifically started to target athletes. After 2 ½ years of working in the trenches, I have worked with enough clients to know what type of clients I like to train. My mentor Zach, has had a major influence on me in this area. Currently, I have a more formal process in which I choose what clients I work with. As a college student, it is hard to turn down money, but I know in the long run it will pay back 10 fold.
9. How about your age? How does that affect you? -My age has had an effect on the way some people view me. Some people think it is great that I have found something that I love doing at such a young age, while others do not take me as serious because of my age. I never let this affect me though. It is important to only worry about the things that you can control. Certain things are out of your hands and if you let it affect you, you are doing an injustice to yourself.
10. What about college? Are you planning on going?
-Currently I attend Fairleigh Dickinson University, where I am pursuing a degree in Entrepreneurial Studies.
11. What kind of expenses or start-up costs did you have when you started your business and where did you find the money or capital to start?-My start up costs were very low. Since I was in charge of a high school baseball program they provided the facilities to train the athletes. As time went on, I decided that I would need to rent out a studio to train my clients. A great opportunity came along with another trainer. He just opened up a private studio and was looking for a partner to split the rent. My expenses were minimal. I just paid rent, utilities and equipment.
12. Were there any good surprises that you found in starting your business?-The experience and lessons I have learned over the past 2 1/2 years have changed the person I am today. The feeling of waking up in the morning and walking into my studio, and training my clients was a great feeling. When I look back and see where I started out (at the NYSC) to where I am today, I am happy with my progress. However, I believe you can never become complacent. You always need to put the pedal to the metal. Taking a back seat and coasting is not an option.
13. Do you do EVERYTHING by yourself or do you have people on your team that work with you? If so – how did you find people to help you along the way?
Building an internal network is one of the most important factors in running a business. While I do all my business, marketing and training by myself, my affiliation with other personal trainers, strength coaches, chiropractors, physical therapist and marketing experts allow me to run a more efficient business. I found these other professionals through family and my own personal experiences. My marketing experts are friends of my family. They handle my business cards and t shirts. As fellow entrepreneurs, they are also very helpful sharing a ton of advice. They are more than happy to answer any questions I have, and I do not know where I would be without them. The chiropractors and physical therapist I am affiliated with treated me when I was younger. As a high school and college athlete, I have been a patient of theirs for awhile now. As time went on, they have watched my business grow and now we refer clients to each other and share tons of other info to help our businesses grow. The other trainers I am affiliated with are former coworkers of mine that have also grown their own business.
14. What ideas and approaches do you use to market your business and what do you find works best for you in getting the word out about who you are and what you are doing?-When it comes to marketing and promotion, I try to keep my costs relatively low. Social Media networks like facebook, twitter, digg, personaltrainer.com along with other networks play a key role in marketing. I prefer this method because it is free and allows you to connect with virtually everyone imaginable. The best way to market my business is through referrals, especially word of mouth. My clients are my best sales people because they have experienced my service first hand and their results speak for themselve.
15. What were your daily or weekly efforts in spreading your brand message and will you share some tips on making connections to grow your business?-I view everyday as an opportunity to spread my message. I like to think of all my clients and affiliates as a tribe. As the head of the tribe, it is my duty to spread our message. For me the best way to do this is through my blog. I contribute to my blog a couple times a week and I get it out to the public primarily through facebook and other social media sites.
-Building an internal network is all about being proactive. Seek out people that you may be connected with through friends and family. Also, find a mentor within your business. I was fortunate enough to have the opportunity to intern for Zach Even Esh. Before I became a strength coach at his gym, I read his blog for a year. In my eyes he was a celebrity. One day he posted that he was looking for an intern. I decided to hop on the opportunity, and the next thing you know I am a coach at his gym. This would have not been possible if I was not proactive. You need to be a go getter and take action!
16. Did you try any marketing approaches that did not work for you and why do you think they didn’t work?- At first, I tried making flyers and other cheap and ineffective marketing approaches. Instead of doing this I should have been providing the best possible service to my clients. The time spent making flyers and getting them out to the public took away precious time that could have been dedicated to my clients. As I mentioned before, they are your biggest sales people and if they love your program and are seeing awesome results they will tell their friends about it.
17. How do you balance it all?
As a student athlete and business owner it is very hard to balance it all. In order to find a balance, you need to set your priorities straight. You also need to understand that time is of the essence and it is very valuable. You need to find a schedule that allows you to get everything you need done while also giving you some personal time to relax or for other activates.
18. What advice or tips can you give to other CEO Kids and entrepreneurs?
Your life and your actions are dictated by your values. Find out what you truly value and what you have a passion for. When you have a vision of what you want to accomplish, go out and get it. Don’t let anyone stop you. Sure it may be a bumpy ride and you may be knocked down a couple times. Don’t let that stop you. Face adversity head on and do what you set out to accomplished.
Lastly, don’t be afraid to take a risk on something you have a passion for. There is no right time to start a business. The only way to achieve your goals is to take action.
19. Tell us one more time where can CEO Kids and parents find you and do you have any special offers that you want to tell them about?
I can be reached through my blog at www.nystrengthcoach.blogspot.com or my main site www.megliofitness.com. I am real easy to connect to and I love to discuss training and business. Currently I am offering FREE Trails to all first time clients and also am offering 1 FREE month of training for every friend you refer. Thanks again for having me Sarah, it has been a pleasure.
Joe Meglio
Performance Enhancement Coach
A couple weeks a go I did an interview with Sarah Cook for her book. Once more information on the book is released I will be sure to update you! Incase you have not had a chance to listen to the audio version, I have provided you with the print version. Enjoy!!
1. Please tell me how you got started and where CEO Kids and parents can find out more information about you. (Facebook, twitter, LinkedIn, YouTube, website…)
Hi Sarah! Thank you so much for having me. I got started with my business when I was 18 years old. I basically started my business by focusing on my existing clientele. Before I started my own business, I was a trainer at the New York Sports Club in Staten Island and I was also the strength coach for a high school baseball program. My main website is www.megliofitness.com and you can also connect with me through my blog nystrengthcoach.blogspot.com
2. When did you start thinking about starting your own business and becoming an entrepreneur and why did you want to start?
To be honest, it all happened really quickly. Going into college, I had no idea what I wanted to do with my life. As I grew older, I realized that I did not want to be like the masses and work a typical 9-5 job. Instead, I wanted to create my own vision, in which I would work to achieve my own goals, not the goals of my boss. My values inspired me to take action. Because I valued hard work, training, family and helping others, I knew that running my own business would allow me to do what I love and also give me the freedom to spend time with those that I love.
3. What things influenced you to start your own business?
One the major lessons I learned from my mentor, Zach Even Esh, is that your life and your actions are dictated by your values. My passion for training along with my desire to help people achieve their own goals heavily influenced me to start my own business. Since I come from an athletic background, I especially love training athletes. My family and friends have also had a major influence on me.
4. What do you think are the most important skills you have that help you in business?
The most important skills are self motivation skills: determination, work ethic, consistency and courage. Again, Zach Even-Esh, has had a major influence on me in this area. His business thrives because he is a “go getter” and because he takes action.
I am not sure if hard work is skill or a trait, but I believe it is imperative to be successful within a business. By getting your hands dirty and spending a lot of time “in the trenches” is one of the most important ways to develop the skills you will need to be successful.
-I really believe you need to have a vision of where you want your business to go. When opening up a business, there are no guarantees and there will never be a perfect time to start it up. However, if you have a vision of what you want to accomplish, you need to TAKE ACTION.
-Lastly, your ability to deal with adversity is imperative. It’s easy to run a business when everything is going well, but what happens when something bad happens and now you’re faced with adversity? How you deal with adversity reveals your true character and says a lot about who you are. Are you going give up and give in? Or are you going to do what’s necessary to get your business back on track and continue to do what you love?
5. What were the biggest obstacles, problems you had in getting started in business?- The biggest obstacles I had was my inexperience at the time. Not just in regards to training, but regarding the business aspect (marketing and finance). E very month it was another issue. The obstacles varied from finding a studio to rent out to do my training, to creating the forms necessary to organize my business. As my clientele grew, it also was problematic to keep track of my finances. However, I embraced these issues. I looked at these obstacles as speed bumps and opportunities to apply what I learned in the class room to real life. Adversity was staring me head on and I took action.
6. What is the problem, even or need that your business helps to solve?- As a strength and conditioning coach and personal trainer, I help my clients achieve their fitness goals. I truly get satisfaction from knowing that I could have a positive influence on someone’s life.
7. Where did you come up with your idea and what investigation did you do to help you know that this was a great opportunity for a business? -My idea was driven by what I value in life. My passion for training and helping others inspired me to take action. Starting out, I was not sure whether or not it was a great business opportunity; however, I did realize that this opportunity would allow me to do something I had a passion for.
8. How did you research your target market?- When I first started out, I would train anyone who was willing to hire me. As I became more experienced I specifically started to target athletes. After 2 ½ years of working in the trenches, I have worked with enough clients to know what type of clients I like to train. My mentor Zach, has had a major influence on me in this area. Currently, I have a more formal process in which I choose what clients I work with. As a college student, it is hard to turn down money, but I know in the long run it will pay back 10 fold.
9. How about your age? How does that affect you? -My age has had an effect on the way some people view me. Some people think it is great that I have found something that I love doing at such a young age, while others do not take me as serious because of my age. I never let this affect me though. It is important to only worry about the things that you can control. Certain things are out of your hands and if you let it affect you, you are doing an injustice to yourself.
10. What about college? Are you planning on going?
-Currently I attend Fairleigh Dickinson University, where I am pursuing a degree in Entrepreneurial Studies.
11. What kind of expenses or start-up costs did you have when you started your business and where did you find the money or capital to start?-My start up costs were very low. Since I was in charge of a high school baseball program they provided the facilities to train the athletes. As time went on, I decided that I would need to rent out a studio to train my clients. A great opportunity came along with another trainer. He just opened up a private studio and was looking for a partner to split the rent. My expenses were minimal. I just paid rent, utilities and equipment.
12. Were there any good surprises that you found in starting your business?-The experience and lessons I have learned over the past 2 1/2 years have changed the person I am today. The feeling of waking up in the morning and walking into my studio, and training my clients was a great feeling. When I look back and see where I started out (at the NYSC) to where I am today, I am happy with my progress. However, I believe you can never become complacent. You always need to put the pedal to the metal. Taking a back seat and coasting is not an option.
13. Do you do EVERYTHING by yourself or do you have people on your team that work with you? If so – how did you find people to help you along the way?
Building an internal network is one of the most important factors in running a business. While I do all my business, marketing and training by myself, my affiliation with other personal trainers, strength coaches, chiropractors, physical therapist and marketing experts allow me to run a more efficient business. I found these other professionals through family and my own personal experiences. My marketing experts are friends of my family. They handle my business cards and t shirts. As fellow entrepreneurs, they are also very helpful sharing a ton of advice. They are more than happy to answer any questions I have, and I do not know where I would be without them. The chiropractors and physical therapist I am affiliated with treated me when I was younger. As a high school and college athlete, I have been a patient of theirs for awhile now. As time went on, they have watched my business grow and now we refer clients to each other and share tons of other info to help our businesses grow. The other trainers I am affiliated with are former coworkers of mine that have also grown their own business.
14. What ideas and approaches do you use to market your business and what do you find works best for you in getting the word out about who you are and what you are doing?-When it comes to marketing and promotion, I try to keep my costs relatively low. Social Media networks like facebook, twitter, digg, personaltrainer.com along with other networks play a key role in marketing. I prefer this method because it is free and allows you to connect with virtually everyone imaginable. The best way to market my business is through referrals, especially word of mouth. My clients are my best sales people because they have experienced my service first hand and their results speak for themselve.
15. What were your daily or weekly efforts in spreading your brand message and will you share some tips on making connections to grow your business?-I view everyday as an opportunity to spread my message. I like to think of all my clients and affiliates as a tribe. As the head of the tribe, it is my duty to spread our message. For me the best way to do this is through my blog. I contribute to my blog a couple times a week and I get it out to the public primarily through facebook and other social media sites.
-Building an internal network is all about being proactive. Seek out people that you may be connected with through friends and family. Also, find a mentor within your business. I was fortunate enough to have the opportunity to intern for Zach Even Esh. Before I became a strength coach at his gym, I read his blog for a year. In my eyes he was a celebrity. One day he posted that he was looking for an intern. I decided to hop on the opportunity, and the next thing you know I am a coach at his gym. This would have not been possible if I was not proactive. You need to be a go getter and take action!
16. Did you try any marketing approaches that did not work for you and why do you think they didn’t work?- At first, I tried making flyers and other cheap and ineffective marketing approaches. Instead of doing this I should have been providing the best possible service to my clients. The time spent making flyers and getting them out to the public took away precious time that could have been dedicated to my clients. As I mentioned before, they are your biggest sales people and if they love your program and are seeing awesome results they will tell their friends about it.
17. How do you balance it all?
As a student athlete and business owner it is very hard to balance it all. In order to find a balance, you need to set your priorities straight. You also need to understand that time is of the essence and it is very valuable. You need to find a schedule that allows you to get everything you need done while also giving you some personal time to relax or for other activates.
18. What advice or tips can you give to other CEO Kids and entrepreneurs?
Your life and your actions are dictated by your values. Find out what you truly value and what you have a passion for. When you have a vision of what you want to accomplish, go out and get it. Don’t let anyone stop you. Sure it may be a bumpy ride and you may be knocked down a couple times. Don’t let that stop you. Face adversity head on and do what you set out to accomplished.
Lastly, don’t be afraid to take a risk on something you have a passion for. There is no right time to start a business. The only way to achieve your goals is to take action.
19. Tell us one more time where can CEO Kids and parents find you and do you have any special offers that you want to tell them about?
I can be reached through my blog at www.nystrengthcoach.blogspot.com or my main site www.megliofitness.com. I am real easy to connect to and I love to discuss training and business. Currently I am offering FREE Trails to all first time clients and also am offering 1 FREE month of training for every friend you refer. Thanks again for having me Sarah, it has been a pleasure.
Joe Meglio
Performance Enhancement Coach
Wednesday, March 24, 2010
Lower Body Training
If you are like the masses, you probably have been neglecting lower body training for quite some time now. Most people focus on the upper body because these are the most visible muscles. Lower body training is paramount to increasing strength and overall muscular development. Movements like the deadlift and the squat are “the king of all exercises” because they develop the body unlike any other lift. In this article I will provide you with a common template that I use to train many of my clients.
After a complete dynamic warm-up, our athletes will start with a Max Effort squat or deadlift variation. We work up to a 3-5 rep max above 85% of 1RM. For more information on how we use the Max Effort method read this. Here are some examples of the variations we use:
• Back squat
• front squat
• Zercher squat
• Box squat
• Front squat grip +box squat
• Straight bar deadlift
• Trap bar deadlift (both low and high handles)
After our Max Effort movement, we perform unilateral training. Unilateral training is critical to improving muscular imbalances and is used a preventative measure to keep the lower back, hips and knees healthy. We typically perform 3-5 sets of 7-12 reps (we aim between 36-50 total reps). Below is a snapshot into some of the movements we use:
• Step ups-performed with dumbbells or a barbell
• Walking lunges- performed with a sandbag, dumbbells or kettlebells
• Reverse Lunges-performed with a sandbag, dumbbells, barbell (on the back or with a front squat grip), kettlebells (goblet or rack position).
• Bulgarian Split Squats
After unilateral training, we perform posterior chain work. Posterior chain work is necessary to improving athletic performance and also decreasing hip, knee, and lower back pain. Additionally, posterior chain work will have a significant impact on increasing your max squat and deadlift. We typically perform 3-5 sets of 7-12 reps (we aim between 36-50 total reps). Here are some sample movements we use:
• Romanian deadlifts
• Kettlebell swings
• Back extension
• Glute ham raise
• Good mornings
• Olympic lifts
After these 3 movements we end the session with conditioning. My favorite finishers
are the sled, prowler, jumping rope or heavy farmer walks. Our advanced athletes may finish with a kettlebell, dumbbell or barbell complexes. We limit the conditioning to 10-15 minutes.
While this is the template we use with most of our athletes, it is not written in stone. The exercise selection, load and volume, depends on training experience, sport, goals as well as other factors. For athletes who need to focus on strength endurance (combat athletes) we will perform some explosive training (jumps) in-between sets of heavy squats. Additionally, we may perform all the assistance work as a circuit and will continue to focus on conditioning at the end of the session. Beginners, or those who physically cannot squat or deadlift properly, will goblet squat and perform a ton of posterior chain work as well as unilateral movements. Below is a sample session my baseball players perform in the off season:
Lower body day
1) M.E Front Squat- work up to a 3-5 rep max.
2) Sandbag Lunges- 3-5 sets of 7-12 reps
3) RDL’s-3-5 sets of 7-12 reps
4) Prowler push- 4 trips- 200 feet each trip
5) Grip/Abs- Circuit style for 5-10 minutes
Strength endurance athletes training may vary slightly. See this example:
1A) M.E Zercher Squat- work up to a 3-4 rep max
1B) Broad Jump- 2 reps per set
2A) Kettlebell Goblet squat – 4 sets of 8-12
2B) Kettlebell Goblet lunge- 4 sets of 8-12
2C) Kettlebell Swing- 4 sets of 8-12
3) Prowler Suicides- 3-4 sets
4) Grip/Abs- Circuit style for 5-10 minutes
The important thing to remember when training the lower body is to limit the amount of exercises to around 3 or 4. If you train these 3 or 4 lifts properly, anything more will just be overtraining. Also, avoid most leg machines like the leg extension and leg curl. Instead, opt for compound movements that give you a great bang for our buck. Now get under the bar and start training!
Lift Strong,
Joe Meglio
Performance Enhancement Coach
Saturday, March 20, 2010
The Truth About Supplements
Email: Hey man my names Casey. What I'm looking to do is just bulk up my upper body quickly. I'm gunna start going to the gym again but I really was hoping I could take something no matter what it is I don't care but I just wanna get big.
Casey,
First off, I would like to thank you for your email. I take your email to heart because I know there are 100’s and 1000’s of kids out there your age, that are looking for the magic supplement that is going to get them big. First and foremost, there is no such thing as a magic supplement that will get you big. If any personal trainer or sales person at GNC tells you otherwise, they are full of shit. I am sure you have friends that swear by certain supplements, but it is mostly mental. The funny thing with supplements is that if you believe it will work, then you will see better results. You can trick your body into thinking that this pill is going make you train harder, but in fact the reason why you are training harder is because you are more motivated to. As I mentioned before, the supplement industry is a billion dollar industry that has one goal in mind and that is TO MAKE MONEY. The competition between companies is a matter of who markets their product better and who can make the most ridiculous claims like, “INCREASE YOUR STRENGTH BY 865%” or “GAIN 10 LBS OF MUSCLE IN 10 DAYS”. Not only are these claims outrageous but they are false. If you refer back to my previous article, you know that gaining 10 lbs of muscle in 10 days is complete B.S. In addition to these ridiculous claims, these companies give the most outrageous names to their products.
The number of supplement companies that are actually legitimate are far and few between. Check out this list to see all the supplement companies banned by the NFL. This list does not mean that these companies are “bad” but it means that some of their products may contain banned substances by the NFL. In fact, Biotest, one of the companies on this list, is a company that manufactures quality products that I often recommend to my athletes. Unfortunately because one of their products contains a banned substance they are included on the list. This brings me to my next point: Why spend money on supplements that could potentially be detrimental to your long term health?
Instead of spending $100 on useless and harmful supplements, focus on your TRAINING and NUTRITION. Remember that supplements are meant to complement your training and nutrition. When used properly they can in fact enhance your training and progress. However, if you are not following my 8 rules of nutrition, YOU SHOULD NOT EVEN BOTHER USING SUPPLEMENTS. If your diet is shit, your results will be shit, regardless of what type of supplements you are taking. You are what you eat! Lastly, nothing can replace HARD WORK. In order to get big you need to train your balls off.
Casey, before I give you a list of supplements I would recommend, I want to make sure that the points I have made have hit home with you and that you will focus on your nutrition and training before you start using supplements. I understand that you think you need to take the hottest and most advanced product out there to get big but the truth is you don’t. There is no substitute for hard work and you can’t out train a shitty diet. I hope this post has opened your eyes to the importance of training and nutrition and has raised your awareness of all the B.S within the supplement industry. Lastly, I will be more than happy to discuss a proper nutrition and training program that will help you reach your goals.
Lift Strong,
Joe Meglio
Performance Enhancement Coach
Friday, March 19, 2010
How to Condition for Baseball
Why Long Distance Running is Not the Answer
Conditioning for baseball is one of the most misunderstood concepts at the high school, college and professional level. Time after time, I see coaches instructing their players, especially pitchers, to run polls and other forms of long distance running. This is without a doubt my #1 pet peeve when it comes to conditioning baseball players. I will never understand why running long distance is accepted as the norm at virtually every level of baseball. Pitching, throwing, swinging and running are all explosive movements, while long distance running is slow and steady. If you want to be fast, you need to train fast. If you train slow you will be slow! Not to mention long distance running can lead to overuse injuries and your joints take a pounding which can lead to injury! In this post, I will explain to you why long distance running is not the answer and I will also offer a much more effective way to condition for baseball.
First off, besides being very boring and monotonous, running for distance offers little to no benefit to baseball players. In fact, I will go as far and say it can inhibit performance. Conditioning for any sport is a matter of training the correct energy system. In order to understand what energy system is predominate in a sport, one must consider the work to rest ratio and also the physical demands of the sport. For example, pitchers perform a very explosive movement and then rest 20 seconds or so before they throw again. For the purpose of this article we will talk about the aerobic and phosphogen energy systems. In a nutshell, the phosphogen energy system is associated with very short explosive durations (less than 10 seconds). This energy system uses creatine phosphate to produce energy (not use oxygen) and does not produce lactic acid. On the other hand, the aerobic energy system is associated with long durations and the use of oxygen and the accumulation of lactic acid. Which energy system do you think applies to baseball? The explosive movements related to baseball tap into the phosphogen energy system and thus the only way to improve a baseball players conditioning would be to improve the production of creatine phosphate. Since long distance running trains the aerobic energy system, there is absolutely no carry over to baseball. Instead baseball players should train more like sprinters, not like cross country runners.
Personally, none of my baseball players ever run over 60 yards for conditioning. Baseball is unique because unlike basketball, football, soccer and other sports, baseball requires little no conditioning and thus, our conditioning work is in fact speed work. The protocol for speed work includes running less than 60 yards with FULL RECOVERY. Instead, of wasting time doing pointless long distance running, our athletes focus on doing sprints to improve speed and baseball conditioning. A sample conditioning workout for baseball may be to perform 5-10 sprints for 10-40 yards with full recovery. This type of conditioning usually isn’t necessary till the pre season phase. During the off season we end our workouts with finishers on the prowler, sled, or will perform circuits with dumbbells, kettlebells, sandbags or barbells. While this type of conditioning is not necessary for baseball, it does help improve work capacity which is critical to the long term success of an athlete. Additionally, overcoming muscular imbalances by improving mobility and strength plays a critical role in the development of baseball players.
Keep in mind that the term conditioning is specific to the physical demands of a sport. Being conditioned for baseball is extremely different than conditioning for cross country. Here is a quick example of how you can design your conditioning for baseball players.
Off Season- Perform sled work, prowler, complexes and other forms of anaerobic conditioning to raise work capacity. Please check out this article for more information
Pre Season- Cut down on the anaerobic conditioning and replace it with sprint work. Anywhere from 1-3 days a week will get the job done. It varies depending on the athlete’s health, their goals, and how far from the competitive season they are.
Competitive Season- During the season, I do not prescribe any addition conditioning. At this point, the athlete is playing almost every day and no additional speed or conditioning work is necessary. The goal in season is to maintain current strength and speed abilities.
Please keep in mind that this post is not a cheap shot at all the coaches that make their players perform long distance running. Instead, the goal of this post is to raise the awareness of why long distance running is not the answer to improving conditioning in baseball. So let’s recap the major points:
• Long distance running will have absolutely no carry over to baseball because it trains the aerobic energy system which is not the energy system used during baseball
• In order to improve conditioning, baseball players should focus on performing sprints and other explosive movements with almost full recovery between reps/sets.
• Performing conditioning work on the sled, prowler and complexes is beneficial to baseball players because it will improve work capacity which is critical to the long term success of an athlete. This type of conditioning works the anaerobic energy system (opposed to the aerobic) which will have more of a carry over to baseball related activities.
• Don’t underestimate the important of strength training for baseball. Strength is the foundation upon which speed and other abilities are built. By overcoming muscular imbalances, baseball players can help prevent injuries while also improving performance.
• Lastly, if you want to be fast, you have to train fast. If you train slow you will be slow. Cut out all the poles and other forms of long distance running and start doing some sprints!
Joe Meglio
Performance Enhancement Coach
Performance Supplements
Tuesday, March 16, 2010
Post Workout Nutrition
One of the most overlooked parts of nutrition is during and post workout nutrition. Along with breakfast, these meals are the most important meals of the day. In a nutshell, during strength, power and endurance training, our glycogen stores are low, our cortisol levels raise, and our muscle protein balance is negative. In order to prevent this downward spiral from occurring, our post workout meal must do 3 things.
-Raise glycogen stores
-Increase protein synthesis
-Decrease protein breakdown
After training, there is a “window of opportunity” that allows our bodies to achieve these 3 goals and put our bodies in an anabolic state. While conflicting data has shown that this window can last anywhere from 30-45 minutes, the best idea is to consume this meal as soon as possible. The sooner you have this meal, the faster your body can start the recovery process. Additionally, the best type of meal to have during this time is liquid. By consuming a liquid meal during this time, the nutrients will get into the bloodstream faster and optimize the process. Please not that I do not recommend many supplements, however post workout supplementation is critical to seeing results in the weight room.
What type of shake should you consume?
Before I get into specific supplement brands, let’s understand exactly what type of carbohydrates and protein is optimal during this time. During the “window of opportunity”, the best type of carbohydrates and proteins to consume are fast digesting ones. Simple sugars such as a dextrose and a maltodextrin combination, or waximaize are optimal for carb intake. Whey protein high in BCAAs are the post effective protein during this time. Supplementing with 3-5grams of creatine during this time will also aid in recovery and performance.
How much to take?
In order to determine how many carbs and protein you should take in during and post workout, you must determine what your goal is.
Strength athletes looking to increase muscle mass:
Carbs-0.8 KG of bodyweight
Protein-0.4 KG of bodyweight
Example: 200 lb male athlete looking to increase muscle mass should consume 73 grams of carbs and 36 grams of protein during the post workout window.
Strength Athletes looking to decrease body fat while maintaining muscle mass
Carbs-0.4 KG of bodyweight
Protein-0.2 KG of bodyweight
Example: 200 lb male athlete looking to decrease body fat should consume 36 grams of carbs and 18 grams of protein during the post workout window.
*These recommendations are cited from John Berardi’s article that can be found here. I can’t emphasis enough how important nutrition is during and post workout. In conclusion, you should consume two identical shakes. Sip on one during your training session and sip on the other one immediately after your training session. Those athletes looking to increase muscle mass, should consume a meal (whole foods) with the same macronutrient breakdown 1 hour later. Those looking to decrease body fat, should consume a meal with the same macronutrient breakdown 2-3 hours later.
Lastly, to make your life easier, I will recommend 2 different supplements that have will take care of your during and post workout nutrition. Keep in mind that I would never recommend anything that I have never used personally.
-Advocare Post Workout Recovery
-Biotest Workout Recovery
When it comes to supplements, there are only a few companies that are legit. Remember that the supplement business is a BILLION dollar industry and every company is in it to make money. Please consult someone like myself before you buy any supplements.
Lift strong,
Joe Meglio
Performance Enhancement Coach
Saturday, March 13, 2010
Tell Me What YOU Want
So I arrived to Florida yesterday morning and things have been crazy. This is the first time I've touched a computer in almost 36 hours. My sleeping hours have been messed up and I missed my first meal in years (no joke here). Anyway, now that I have some time, I want to ask my readers what YOU want me to write about.
I will leave some options below but by no means are these the only topics available. Your feedback is critical so I encourage you all to leave some comments and tell me what you want.
Examples:
Supplements
Before, During and Post Workout Nutrition
Conditioning for pitchers (or any other position or sport you want)
Speed Training
Now drop some comments!
Joe Meglio
Performance Enhancement Coach
www.MeglioFitness.com
www.MeglioNutrition.com
Joe@MeglioFitness.com
I will leave some options below but by no means are these the only topics available. Your feedback is critical so I encourage you all to leave some comments and tell me what you want.
Examples:
Supplements
Before, During and Post Workout Nutrition
Conditioning for pitchers (or any other position or sport you want)
Speed Training
Now drop some comments!
Joe Meglio
Performance Enhancement Coach
www.MeglioFitness.com
www.MeglioNutrition.com
Joe@MeglioFitness.com
Monday, March 8, 2010
4 Minutes to Fat Loss
4 minutes to Fat loss
When you step into a gym, what is the most common thing you see people do? Although I do not train at a commercial gym anymore, I do know that in most gyms people tend to shy away from the weight room and spend most of their time on ellipticals, treadmills, stairmasters and other cardio machines. A year later you will find these same people still performing slow steady cardio and still not getting any results. What they don’t know is that slow steady cardio is dead the and aside from being extremely boring, aerobic activity can increase your cortisol levels (this is a bad thing!). This explains why the gym trainee who opts for cardio over strength training can actually get fatter over time. Don’t believe me? Think of the difference in physique between Olympic sprinters and cross country runners. Sprinters are very muscular and are shredded to the bone, opposed to the Cross country runners who are usually scrawny .
So where does this leave us? What if I could tell you that you can burn more fat in 4 minutes, than during a session of aerobic exercise? This is made possible by implementing the tabata method. Tabata can be used by athletes, weekend warriors, housewives or anyone looking to strip body fat, increase work capacity and conditioning levels. I like to refer to this type of cardio as conditioning. Not only will it strip body fat off you, but it will get you into the best shape of your life. The great thing about tabata is that it can improve both your aerobic and anaerobic conditioning levels simultaneously. The tabata method is a form of high intensity interval training that requires the trainee to perform 20 seconds of intense exercise, followed by 10 seconds of rest. You repeat this for 7 more rounds. At the end of 4 minutes you will have completed 8 total rounds. Sounds simple right? I promise you it will be one of the more grueling training sessions you ever experience
Tabata protocol
-8 total sets
-Each set last 20 seconds followed by 10 seconds of rest
- Do as many reps as possible during the 20 seconds
Exercise Selection
One of the great things about tabata is its versatility. It can be performed with bodyweight, dumbbells, kettlebells, barbells, sandbags or any other odd equipment. For most people, bodyweight is a great option. Now that we know what equipment can be used, let’s go over what movements you can incorporate. The movements should be compound and use many muscles at one time- squats, lunges, dips, pushups, mountain climbers, burpees and any other exercise that requires your body to produce a lot of movement. I recommend you choose more than 1 exercise for the 4 minute span. By choosing 2 or more exercises, you will increase the metabolic demand needed to get through the workout. Here is a sample workout using 4 different exercises:
1. Body squats-20 seconds on, rest ten seconds than
2. Pushups-20 seconds on, rest ten seconds than
3. Mountain climbers-20 seconds on, rest ten seconds than
4. Lunges-20 seconds on, rest ten seconds than
5. Body Squats-20 seconds on, rest ten seconds than
6. Pushups-20 seconds on, rest ten seconds than
7. Mountain climbers-20 seconds on, rest ten seconds than
8. Lunges-YOUR DONE
At this point, you can rest a couple minutes and then either repeat the same workout or change up the exercises and go at it again. It’s totally up to you! As you progress, you will need to choose more challenging exercises and may even have to increase the number of 4 minute rounds you do. Generally, 2-3 rounds are more than enough to help you reach your goals.
In addition to performing tabata with bodyweight, those that are brave enough can try complexes tabata styke. Complexes can be performed with virtually any equipment- barbell, dumbbell, kettblebell, sandbag and so on. Incorporating the Tabata method into complexes can be absolutely brutal! Personally, I have done these quite a few times in the past and they absolutely suck the life out of me. When it comes to complexes you want to choose exercises that are compound (yes there is a trend with compound exercises).
Here is a sample barbell complex tabata style:
1. Conventional deadlift-20 seconds on, rest ten seconds than
2. Hang Clean-20 seconds on, rest ten seconds than
3. Front Squat-20 seconds on, rest ten seconds than
4. Military Press-20 seconds on, rest ten seconds than
5. Conventional deadlift-20 seconds on, rest ten seconds than
6. Hang Clean-20 seconds on, rest ten seconds than
7. Front Squat-20 seconds on, rest ten seconds than
8. Military Press-HOPE YOUR BREATHING STILL!!
Notes: You want to choose a weight that you can perform at least 10 times. Obviously you can deadlift more than you can press overhead so with this said, make sure you can perform at least 10 reps on your weakest exercise. Notice how the exercises flow. It is important to make sure that the exercises flow from one movement to the next. For those of you who are not familiar with complexes, let me know and I will be sure to write a post on it! Lastly, while resting, never put the bar down! Barbell complexes with a tabata style are no joke. You need to be one serious mofo to make it through these 4 minutes.
For beginners and even most intermediates, I recommend you start with bodyweight tabata workouts. You can perform them directly after your training session for extra conditioning or on a separate day. Remember that tabata workouts should take place of traditional cardio and can even be training sessions for most individuals. I highly recommend that all females cut out the cardio machines, triceps kickbacks, hip adduction, and abduction, and start doing some serious bodyweight tabata workouts. Meatheads should also incorporate tabata style complexes directly after their training or on lighter days. Please note that if your goal is get stronger, you should limit the amount of conditioning you do because if you do it too often, it can have a negative impact on your strength. In closing, tabata workouts will help bridge the gap between conditioning and fat loss. Ultimately, it will be a combination of your strength training and your diet that will help to strip fat off your body.
Joe Meglio
Performance Enhancement Coach
Tabata Method
Supplements
Joe@MeglioFitness.com
Saturday, March 6, 2010
Interview With Sarah Cook
Hey everyone,
On Thursday, I was interviewed by Sarah Cook for her book featuring 100 Young Entrepreneurs. For more information on Sarah and her business please check out her website. She provides a great source for both parents and young adults looking to empower, become or raise young entrepreneurs. To listen to the audio interview please click on Interview With Sarah Cook at the top of the page. It is approximately 20 minutes long. I hate to ruin any surprises so please listen to the audio and drop some comments!
Joe Meglio
Performance Enhancement Coach
Young Entrepeneur
Meglio Nutrition
Joe@MeglioFitness.com
On Thursday, I was interviewed by Sarah Cook for her book featuring 100 Young Entrepreneurs. For more information on Sarah and her business please check out her website. She provides a great source for both parents and young adults looking to empower, become or raise young entrepreneurs. To listen to the audio interview please click on Interview With Sarah Cook at the top of the page. It is approximately 20 minutes long. I hate to ruin any surprises so please listen to the audio and drop some comments!
Joe Meglio
Performance Enhancement Coach
Young Entrepeneur
Meglio Nutrition
Joe@MeglioFitness.com
Friday, March 5, 2010
How to Apply the Max Effort Method
In my article, How to Get Strong, I described in detail the three methods used to develop strength. Max effort training is the absolute king when it comes to developing strength. Let’s review the protocol used to implement the Max Effort method.
-Use the Max Effort method 2x a week. 1 movement on upper body days and 1 movement on lower body days
-Start with the bar and make 10% jumps till you reach your working sets. Once you reach these sets, make smaller jumps until you perform 4-6 total reps above 90% of your 1RM
-Rotate the movements every 1-3 weeks.
-Do not perform your Max Effort lower body sessions the day before or after your Max effort upper body sessions.
-Start with the bar and make 10% jumps till you reach your working sets. Once you reach these sets, make smaller jumps until you perform 4-6 total reps above 90% of your 1RM
-Rotate the movements every 1-3 weeks.
-Do not perform your Max Effort lower body sessions the day before or after your Max effort upper body sessions.
So now that we know how to use the Max Effort method, we need to understand what movements to use. For the upper body we always will use a straight bar or a specialty bar. We never use any dumbbells for max effort training. The goal during Max Effort training is to recruit as many motor units as possible. Barbells do a much better job at doing this than dumbbells.
-flat bench
-incline bench
-close grip bench
-incline close grip bench
-Floor press
-incline bench
-close grip bench
-incline close grip bench
-Floor press
For even more variation, specialty bars can be used including: thick bar, Swiss bar, and cambered bar. These bars are great for many reasons. Thick bars and Swiss bars take a ton of pressure off the shoulders and offer great variety compared to the straight barbell. The cambered bar is great for increasing the range of motion on the bench but can also increase stress on the shoulder joint. Since most gyms do not have these specialty bars, a straight barbell is perfectly fine.
Many of my baseball players do not perform Max Effort bench pressing with a straight barbell. This is a debate for another time but when push comes to shove, there are better ways to improve their athletic performance. Since the thick bar and Swiss bar takes a lot of pressure off the shoulders, we will occasionally use them for Max Effort lifts. Instead, for our baseball athletes we usually perform Max Effort chin ups working up to 3-5 rep max). The same method can be used for anyone suffering from elbow or shoulder injuries.
Lower body lifts include variations of the squat and deadlift. Squats are the king of all lifts. And no movement will ever put slabs of muscle on you like the deadlift. Here are the best lifts to use:
-free squat
-box squat
-front squat
-box front squat
-zercher squat
-Straight bar deadlift
-Trap bar deadlift
-box squat
-front squat
-box front squat
-zercher squat
-Straight bar deadlift
-Trap bar deadlift
Again for lower body lifts, you can use different barbells. The key to Max Effort training is to get really good at a couple of movements. Beginners should use 3 week waves followed by a deload. The more advanced you are the shorter the waves. Now go get under the bar and get strong as hell!
Liftstrong,
Thursday, March 4, 2010
Meglio's Kitchen
I hope everyone’s having a great week! Sorry I have not posted in a few days. I have been crazy busy training and practicing. Before I get into what is in my kitchen, I would like to thank all the Moore Catholic baseball players that came to the Underground Strength Gym tonight. They killed it!
If you have not read my post on How to Get Ripped, make sure you do so before you read this one. Even if you are trying pack on serious muscle, I still recommend you follow the 8 rules of nutrition I included in that article. Now without any further ado, here is a snapshot into my kitchen, my dorm room.
Fruits- I eat 2-3 servings a day. Favorite times to eat fruit is first thing in the morning, 1 hour post workout and whenever I am on the go or miss a meal with veggies
-Bananas
-Apples
-Pineapples
-Bananas
-Apples
-Pineapples
Vegetables- I try to eat 2-3 cups with every meal. One of my favorite things to do is throw 2-3 cups in the wok and mix it with hot sauce or throw it all in a salad with chicken.
-Broccoli
-Baby Carrots
-Lettuce
-Sweet Potato
-Peppers
-Cucumbers
-Cauliflower
-Mushrooms
-Tomatoes
-Broccoli
-Baby Carrots
-Lettuce
-Sweet Potato
-Peppers
-Cucumbers
-Cauliflower
-Mushrooms
-Tomatoes
Meat- I can’t help but eat meat, probably more than I should.
-Thin sliced chicken breast
-90% or 96% ground beef
-Turkey Sausage
-Turkey Bacon
- Lean steak
-Thin sliced chicken breast
-90% or 96% ground beef
-Turkey Sausage
-Turkey Bacon
- Lean steak
Condiments and Sauces
-Hot Sauce-I am addicted to hot sauce. I will mix it with veggies, chicken, meat, eggs, rice or about anything you can name
-Cinnamon-I throw cinnamon in my tea, oatmeal, protein shakes and on top of sweet potatoes. Cinnamon is great for jacking up your insulin sensitivity.
- Organic Extra virgin olive oil- I use this on may salad and on my low carb days
-Apple cider vinager- See above
-Red wine vinager- See above
-Mrs. Dash seasonings-Great for seasoning meat, chicken and veggies.
-Hot Sauce-I am addicted to hot sauce. I will mix it with veggies, chicken, meat, eggs, rice or about anything you can name
-Cinnamon-I throw cinnamon in my tea, oatmeal, protein shakes and on top of sweet potatoes. Cinnamon is great for jacking up your insulin sensitivity.
- Organic Extra virgin olive oil- I use this on may salad and on my low carb days
-Apple cider vinager- See above
-Red wine vinager- See above
-Mrs. Dash seasonings-Great for seasoning meat, chicken and veggies.
Nuts- I use nuts on my low carb days. P+F meals.(protein + fat meals)
-Raw Almonds
-Sliced Almonds
-Pistachios
-Organic peanut butter (chunky and smooth)
-Raw Almonds
-Sliced Almonds
-Pistachios
-Organic peanut butter (chunky and smooth)
Carbs-P+C meals (protein + carb meals)
-Oatmeal
-Organic rice cakes
- Brown rice
-organic whole wheat pasta
-Oatmeal
-Organic rice cakes
- Brown rice
-organic whole wheat pasta
Beverages
-Water
-Occasion tea, coffee and crystallite
-Almond milk
-Water
-Occasion tea, coffee and crystallite
-Almond milk
Foods to avoid
-All soda
-Packaged and processed foods
-junk foods
-All soda
-Packaged and processed foods
-junk foods
While this is not an all inclusive list, these foods make up the majority of my diet. A lot of the food is influenced by my college cafeteria. Whatever they don’t supply, I make sure I have it in my dorm room at all times. Also, for those wondering how many times a day I eat, I usually eat 6-8 times a day. If I am not eating in the cafeteria, I bring food back to my room or cook on the George Forman. You have to make do with what you have. No excuses! I hate when other college students use the excuse that their cafeteria has no “healthy food”. I will also share with you a few tips when it comes to food shopping and eating “healthy”.
Additional Notes
- Never have any foods in your kitchen that will temp you.
-Eat less at restaurants, business meetings and other social gatherings. These arrangements usually have horrible food choices and thus you should try to prepare as many meals at home as possible.
-Remember you want to eat like a CAVEMAN. Keep packaged foods to a minimum. If these foods are healthy, why do you need to be convinced that they are healthy? Do what your mamma told you and eat your fruits and veggies!
-Always keep your kitchen stocked up. If you start to run low, you will be tempted to change your good habits. Don’t let this be an issue. Shop in bulk if necessary. Wholesale stores like Costco or Sam’s Club are great options.
-Cook P+C meals or P+F but never F+C. Fat +carb meals are a recipe for disaster.
-Don’t say “I can’t do this”. Don’t make excuses! Take action and take control of your nutrition.
-Consistency, dedication, and motivation will lead to good eating habits and a lifestyle change.
-Eat less at restaurants, business meetings and other social gatherings. These arrangements usually have horrible food choices and thus you should try to prepare as many meals at home as possible.
-Remember you want to eat like a CAVEMAN. Keep packaged foods to a minimum. If these foods are healthy, why do you need to be convinced that they are healthy? Do what your mamma told you and eat your fruits and veggies!
-Always keep your kitchen stocked up. If you start to run low, you will be tempted to change your good habits. Don’t let this be an issue. Shop in bulk if necessary. Wholesale stores like Costco or Sam’s Club are great options.
-Cook P+C meals or P+F but never F+C. Fat +carb meals are a recipe for disaster.
-Don’t say “I can’t do this”. Don’t make excuses! Take action and take control of your nutrition.
-Consistency, dedication, and motivation will lead to good eating habits and a lifestyle change.
Lift Strong,
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