Fitness News & Views

A Publication of Graham Fitness

July 15, 2016

1 Corinthians 6: 19-20


The "Fitness News & Views" Quiz...

You'll Find All the Answers in This Month's Newsletter





1.Most people would be better off on a gluten-free diet.

  • True
  • False

2. Which of the following is not on "The Muscle Chef's" list of the 20 best foods to build muscle?


A. Blueberries

B. Avocadoes

C. Beef

D. Cauliflower


3. Burpees are named for the bodily functions often resulting from doing them.

  • True
  • False

4. If the temperature outside is over 85 degrees, you should do which of the following?


A. Run only in the shade.

B. Wear a hat to keep the sun off your face.

C. Stay indoors to exercise.

D. Dampen your socks to keep your body cool.


5. Which of the following celebrities has run multiple marathons and still runs 4 to 6 miles several days a week?


A. Jerry Seinfeld

B. Bruce Willis

C. Tom Selleck

D. Will Ferrell


6. Burpees have been around for a long time, but they didn't become popular until Desert Storm when the Army adopted them for training purposes.

  • True
  • False




     Carlo Filippone is a highly decorated body builder and International Federation of Bodybuilding and Fitness Champ. He is also a respected chef and restaurant owner who is known as "The Muscle Chef."

      Carlo has put together a list of twenty foods that he recommends eating on a regular basis in order to build muscle and stay toned. Here is the list with a short explanation for each item:

  1. Olive oil. Replace all your cooking oils and animal fats with extra virgin olive oil.       Olive oil contains healthy fats that help you feel fuller while eating less.
  2. Avocados contain healthy fats and are an excellent source of potassium which helps the body recover quicker after workouts.
  3. Beans are protein rich and protein builds muscles.
  4. Kale is a rich source of Vitamin K which fights inflammation and prevents stiff joints. It is also loaded with iron and protein, both of which are important for muscle development.
  5. Quinoa contains protein, lysine, and magnesium which improve blood circulation to the muscles.
  6. Seeds and nuts. Work these into your diet by adding a handful to salads, cereals, and yogurt. Seeds and nuts are high in protein.
  7. Spinach is loaded with magnesium and iron. Spinach builds huge forearms. Just ask Popeye. Okay, I'm kidding about the forearms.
  8. Broccoli is rich in sulforaphane which increases testosterone levels.
  9. Sweet potatoes. Because of their low glycemic index, these carbs release energy at a slow, steady rate.
  10. Berries provide antioxidants which fight inflammation and joint pain. Eat them as a snack or put them on cereals and yogurt.
  11. Yogurt. We've already mentioned this one a couple of times. Yogurt has a lot of protein, but it is also rich in Vitamin D which helps build strong bones.
  12. Mushrooms. This is another good source of Vitamin D. Add mushrooms to salads or pizza or serve them as a side vegetable.
  13. Tofu is a very versatile soybean product which is rich in protein as well as some other beneficial nutrients. You can have my serving. I'm not a fan of this one.
  14. Salmon contains high quality protein and omega-3 fats which inhibit muscle breakdown and support strong blood circulation.
  15. Bananas are famous as a source of potassium. Eat one before a workout to prevent cramping. I often eat a banana slathered with peanut butter for a snack or even lunch.
  16. Watermelons are mostly water but Filippone suggests melon balling them, putting them in a small container and eating them between sets as a pick-me-up. Interesting.
  17. Grapefruit is 90 percent water and therefore an excellent way to hydrate before a workout, but don't put sugar on your grapefuit. Keep it natural.
  18. Cottage cheese stimulates muscle development because it contains casein, protein, and live cultures which aid digestion.
  19. Papaya lowers cortisol levels because it is high in Vitamin C. Cortisol is a hormone that encourages the body to store fat around the mid-section. So if you're looking to tone the tummy, you might want to include papaya in your diet.
  20. Beef is nature's best source of protein and creatine, an organic acid which increases muscle mass by speeding protein to the muscles.


       While we're on the subject of nutrition, here's a myth buster from Consumer Reports:

        Unless you are one of the less than 7 percent of Americans who may have a reaction to gluten, there is no reason to avoid it. In fact, gluten may be good for you by reducing blood pressure and inflammation. Gluten-free doesn't necessarily mean healthier. Gluten-free foods often have more fat and more sugar, and they are usually more expensive than their non-gluten-free counterparts.



       This has been an extremely hot summer in Columbia. Temperatures have routinely been in the triple digits. This presents a dilemma if you are like me and prefer to run or walk outside. I can make several suggestions, but the two most important are use the shade and know your limits.

            If you are going to exercise outdoors and the temperature is over 85 degrees, you better do it in the shade. I've run on days when my phone said it was 98 degrees, but I was in the shade. The best place I've found to run in Columbia on a hot day is Saluda Shoals. There is one trail that is canopied by trees and is entirely in the shade all day. The temperature on that trail is routinely 10 to 12 degrees cooler than it is in the sunshine. That particular trail is paved and is about a mile long. If there is a better, shadier place to run in Columbia, I'd like to know about it, but I haven't found one.
         The second thing when running or walking outside in extremely hot weather is to know your limits. If you are not used to the heat and humidity of central South Carolina, stay indoors and run on a treadmill. If you haven't acclimatized yourself by running in the spring and getting used to the heat gradually, now is not the time to test your body's adaptability. If you have any physical problems - especially cardio or pulmonary problems - don't test yourself against this heat.
       I'd also suggest that you stay hydrated. You will sweat buckets, so after a run or walk, make sure you replenish the lost liquids. And, finally, if you just can't bear running or walking on a treadmill, but don't want to battle the extreme heat, get out early. The coolest time of the day is usually around 5 or 6 am.  


          I just injured my right hand. I hit it against a door, in anger, over a baseball game. Jonathan Neise, pitching for the Pirates, had just walked the leadoff batter for the second inning in a row. You just cannot walk the leadoff batter in an inning. He will score about 50 percent of the time. Both of the leadoff walks issued by Neise scored, and the Pirates ended up losing the game to the hated Cubs by one run. Anyway, I hit the door and hurt my hand. It's nothing serious, but it kind of limits what I can do in the gym. I can't hold a weight with my right hand. Still there is a lot I can do, and the point of this article - besides that you should never ever walk the leadoff batter in an inning - is that you should not use minor injuries as excuses not to workout.

            Even with one hand wrapped, I am able to run, of course. But I can also get a lot done in the gym. Today, I did crunches and side crunches for the abs and obliques. I did back extensions and lunges and hip raises. Upper body and arms work took a little more ingenuity. I worked my back (lats) with a TRX band, and I did decline presses for the chest on an ISO machine using just my left arm. I can't put any pressure on the right wrist. I did some biceps curls, triceps extensions, and lateral raises using my left arm. And that was all I did, but enough.

            Once again the point is: You can work through or around most minor injuries. Don't allow yourself to skip a workout just because you have an excuse to.

          Ever wonder where burpees got the name? The name comes from its inventor, Royal Huddleston Burpee. In 1939, Dr. Burpee was a physiologist in New York working at the YMCA. He developed the burpee which he called a squat thrust as part of a fitness test. His creation was a four-part movement designed to be done four times. It was never intended to be performed in high volumes. Burpee himself even warned against over doing the exercises saying it could damage the knees and back if overused.
       The army began using squat thrusts in 1942 as part of its fitness test for enlistees in World War II. By 1946, soldiers were required to perform them for a full minute with 41 reps in that time considered excellent and 27 or less poor.          Dr. Burpee's original exercise which I did in high school gym class consisted of four movements:

  • Squat down and place both hands on the ground in front of you.
  • Jump your feet back into a plank position.
  • Jump feet forward.
  • And return to standing. 

          That fairly simple exercise has morphed into today's burpees with several extra movements including pushups and jumping high when returning to the starting position, and it's often performed in CrossFit and boot camps for extended periods of five to seven minutes or up to 100 reps. Dr. Burpee would hardly recognize his creation and it's unlikely he would approve of how it's being used.



       I just ran across an article about celebrities you didn't know were runners. Here's a sampling:

  • Oprah Winfrey. Well she's not a runner now, but back in the 90's, she was quite accomplished. In 1994, she completed the Marine Corps Marathon with a time of 4 hours and 29 minutes.
  • Will Ferrell. He has logged three marathons including the Boston Marathon which he finished in 3:56. He still runs four to six miles several times a week.
  • Kevin Hart. He runs a 5k in every city he visits, and he maintains an impressive 7 minute per mile pace.
  • Natalie Dormer of "Game of Thrones" fame. She is an impressive runner. This year she completed the London Marathon in 3:51:21.
  • Pamela Anderson. She's not really a runner, but she did complete the New York City Marathon in 2013 with a time of 5:41:03. She ran it for charity and compared it to childbirth.

Graham Fitness
Tim Graham

ACE Certified Personal Trainer

Certified Nutrition Specialist



Phone: 803-447-8557

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