"Fitness News & Views" Quiz...
Find All the Answers in This Month's Newsletter
people would be better off on a gluten-free diet.
Which of the following is not on "The Muscle Chef's" list
of the 20 best foods to build muscle?
Burpees are named for the bodily functions often resulting from doing
If the temperature outside is over 85 degrees, you should do which of
Run only in the shade.
Wear a hat to keep the sun off your face.
Stay indoors to exercise.
Dampen your socks to keep your body cool.
Which of the following celebrities has run multiple marathons and
still runs 4 to 6 miles several days a week?
Burpees have been around for a long time, but they didn't become
popular until Desert Storm when the Army adopted them for training
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
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:
- 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.
- Avocados contain
healthy fats and are an excellent source of potassium which
helps the body recover quicker after workouts.
- Beans are
protein rich and protein builds muscles.
- 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.
- Quinoa contains
protein, lysine, and magnesium which improve blood circulation
to the muscles.
- Seeds and nuts. Work
these into your diet by adding a handful to salads, cereals, and
yogurt. Seeds and nuts are high in protein.
- Spinach is
loaded with magnesium and iron. Spinach builds huge forearms.
Just ask Popeye. Okay, I'm kidding about the forearms.
- Broccoli is
rich in sulforaphane which increases testosterone levels.
- Sweet potatoes.
Because of their low glycemic index, these carbs release energy
at a slow, steady rate.
- Berries provide
antioxidants which fight inflammation and joint pain. Eat them
as a snack or put them on cereals and 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.
- Mushrooms. This
is another good source of Vitamin D. Add mushrooms to salads or
pizza or serve them as a side vegetable.
- 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.
contains high quality protein and omega-3 fats which inhibit
muscle breakdown and support strong blood circulation.
- 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.
- Watermelons are
mostly water but Filippone suggests melon balling them, putting
them in a small container and eating them between sets as a
- 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.
- Cottage cheese
stimulates muscle development because it contains casein,
protein, and live cultures which aid digestion.
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.
- 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
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
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
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Harbison Recreation Center
106 Hillpine Road
Columbia, SC 29212
The Harbison Rec
Center offers more facilities for less money than anywhere else in
town These are just some of the features: a new weight room with
all new machines, free weights, treadmills, ellipticals, and
stationary bikes; a 25 meter junior Olympic size indoor heated
swimming pool; sauna; whirlpool; racquet ball and tennis courts; a
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Wolf's Fitness Center
5432 August Road
Lexington, SC 29072
Wolf's is a total
fitness facility offering some great amenities. There's a huge weight room
featuring free weights and machines. There is a cardio area with
treadmills, ellipticals, stationary bikes, stair steppers, and the
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