This recipe is one that my wife and I have been using for a while now.  I use the pancakes as a replacement for bread if I want to make a sandwich, for breakfast if I have a sweet tooth, or just as a stand alone snack.  Here are the ingredients:

6 egg whites

1 cup cottage cheese

1/2 cup milled flax seed

1/2 cup vanilla protein powder (we use EAS whey protein)

4 packets of splenda (I have done this with and without the splenda, and didn't notice a huge difference)

1/8 tablespoon of cinnamon

Mix it up in a bowl and cook like you would "normal" pancakes.  Depending on how big you make them, this recipe will make between 6-10 of them. 

Fyi, due to the large amount of fiber from the flax seed, be mindfull of how many you eat at one time.  These things taste great and they are pretty healthy for you.  Give 'em a shot! 

Last year at my church, one of the Pastors put a challenge out to the members of the congregation to read one chapter a day of the New Testament.  Well, after finishing the New Testament, I flipped my Bible back and started over in the Old Testament. 

Continuing on with this habit into the New Year, I am now into the book of Leviticus.  I just finished chapter six to be exact.  My reading has involved things like the Law of Guilt Offerings, Sin Offerings and Peace Offerings.  Now, I have to be honest here.  I love my God and I love reading his Word.  Most of the time.  Leviticus though….it’s a hard read.  More than once in the process of reading those first six chapters I found myself thinking “Do I really need to read this part?”  “Do I really need to know any of this?”  “How is knowing where the blood of whatever different sacrifice is sprinkled going to get me any closer to my God?”  I even flipped forward a little to see how long this went on.  It doesn’t look like it’s getting better any time soon.  Well the truth is that any time spent in his Word is beneficial.   I am sure someone with a better knowledge of the context of all those laws could reveal a deeper, more impactful meaning behind all of it.  Me…I’m not there yet.

However, I do believe God taught something valuable.  I learned a lesson that resonates in my spiritual life, my pursuit of fitness, and life in general.  As I was having these thoughts I remembered a conversation I had with a colleague about being willing to submit to the grind.  You see most of us don’t want to do that.  We don’t want to do the dirty work necessary to get where we want to go.  Yeah, everyone wants to be fit.  But are you willing to do the work necessary to get there?  Are you willing to get up early to work out because that is the only time your schedule and packed family life will permit?  Are you willing to do those big imposing multi-joint exercises like squats or deadlifts that leave you spent?  Or would you rather just take it easy and do some leg extensions and leg curls and then wonder aloud why you can’t lose body fat or gain muscle?  Are you willing to fill your diet up with green stuff that actually grew from the earth?  Or will you go on eating flour and sugar concoctions that won’t do anything but move you away from your fitness goals.  Are you willing to choke down protein in the morning even though you are sure your body will revolt if you eat breakfast?  (Here’s a hint: it won’t so get over it and eat some protein.)

What I learned in reading Leviticus is that the grind is crucial.  The grind leads us to important revelations and new heights that we wouldn’t hit otherwise.  I hate using a foam roller.  Let’s just say it’s not comfortable.  But doing it on a regular basis keeps me mobile and that allows me to perform better in my workouts.  Continuing to read Leviticus (and let’s be honest, I wanted to stop after the first chapter) lead me to this realization and as a result I will continue to push through.  And I’ll do so knowing that God has something important he wants to share with me somewhere down the road.  I am betting it will be something I would have missed had I just skipped ahead to the parts that looked like an easier read.    

A wise man told me recently that people will invest their money in things that bring value to their lives.  I find this statement to be true.  I also believe this to be true of other valuable resources like time and energy.  People that find value in their church for instance, not only invest their money through tithes and offerings, but in many cases will offer their talents and skills.  A client, who just happens to have done some cleaning as a side job, recently offered this to the church.  Why?  The value the church brings to her life is such that she wanted to give back and this is a way she can.

Want to see another investment of time on Sundays (not related to church), go to the home of any fan of the NFL.  They are not hard to find, we're everywhere.  On any given Sunday, millions of football fans invest about three hours, sometimes more, in the NFL.  That's three hours they won't ever get back.  Why?  Because they perceive (okay, we perceive) a value to their lives in the form of entertainment.  

You can actually take this a few steps further with television and the internet.  On average, Americans spend about 5 hours a day in front of the tv or surfing the web.  No, that's not a typo.  5 HOURS!!  Why?  Perceived value.  

Ask a golfer how much time they invest in their swing, putting, stretching, etc.  If you want to be good at it and not just a hacker, it's both a heavy time and financial investment.  Why?  Again, perceived value.

So let me ask a hard question.  Are you one of those people that doesn't have the time to exercise?  That's like saying, you don't have the money to put in the offering plate this week.  Okay, maybe you don't have as much as you would like, because times are tough and the economy is bad.  But you can give something right?  Why not with exercise?  You can't find any time or energy to invest in your health?  Where is the perceived value here?

Your body is an amazing gift from God.  It's an elegantly designed machine that God has entrusted to you, not some random accident of evolution.  Why can't people see the value in that? 

First off, let me tell you that this post is not really about fitness.  It's about the fact that in America we have a holiday called Thanksgiving that has become an excuse to consume gluttonous portions of food and then fall asleep watching the Dallas Cowboys play.  Where is the giving of thanks in this tradition?  In light of that question, I wanted to take the time to list off some of the things I am thankful for, in no specific order.  Here it goes:

1. I am thankful that I have a career in which I get to help people.
2. I am thankful that I like my career.
3. I am thankful that I have a career that allows me to support my family.
4. I am thankful that I have a family.  Without my wife and daughter life would be...well, awful.
5. I am thankful that my wife and daughter are both healthy.
6. I am thankful for people like TJ Honeycutt, a marine that was killed serving his country.  Because of people like him I have the freedom to sit here and type this silly blog without the threat of someone kicking my door in and hauling me off to jail for the views I might express.
7. I am thankful that I live in a country where the officials are elected into their offices, even if I don't always agree with their politics. 
8. I am thankful for being raised by a mother that loved me enough to make Jesus Christ a part of my life from the get-go.
9. I am thankful for all of the people that trust me enough to let me help them through their exercise programs.  Like I said this is in no specific order.
10. I am thankful for New Life Church and all of the people there.
11. I am thankful there will be food on the table tomorrow.
12. I am thankful for the roof over the table with the food on it tomorrow.
13. I am thankful for the full use of all my limbs and a body that works (for the most part) the way God intended.
14. I am thankful for the fact that I can rake myself over the coals physically (in the gym) because I enjoy it, not because I have to do so to make the mortgage.
15. I am thankful that the woman I married is who she is.  I realize I mentioned her earlier, but it bears repeating.
16. I am thankful that my beloved Dallas Cowboys are playing better.  Sorry, I had to put that in there.  :)
17. I am thankful that I can afford to give my daughter Christmas presents.  Yes I said Christmas, not X-mas.
18. I am thankful for each of the new gray hairs I find.  There is a learning experience to go with each one of them.  Hopefully a little wisdom too.
19. I am thankful that Jesus thought we were worth dying for.
20. If you took the time to read this, I am thankful for you too.

Happy Thanksgiving.

The workout in this video is a short strength/cardio workout designed to boost the metabolism and build some muscle at the same time.  It's great for days when you can't get to the gym or don't think you have the juice to go for a long time.  Hit this hard and you should be able to complete it in 20 minutes or so.  The video gives you directions but I will outline the workout here as well:

Front Squats, 8 reps each side

Snatches, 8 reps each side

Shoulder Presses, 8 reps each side

Rows, 8 reps each side

High Pulls, 8 reps each side

Complete 3-4 rounds of this circuit.  Allow 1:30-2:00 rest between rounds.  Collapse in a heap afterwards.  Enjoy!!

 If you would like to try this workout and don't own a kettle bell, click here to purchase one.  Ideally you should pick a weight that you can press overhead for 10-15 reps.

Sometime last year a strength coach by the name of Mike Boyle released an information product that included his opinion on why he did not use traditional back squats or front squats in his programs.  For those of you not in the fitness industry, Mike Boyle is one of those guys.  You know, one of those guys that when he opens his mouth, smart people listen.  What he uses instead, according to various interviews and videos, is single leg training. 

While I, as a trainer and lifter myself, am not completely ready to move away from traditional bilateral leg movements (read squats and deadlifts), there is a definite argument to be made for the liberal use of single leg training.  Here are a few reasons:

1. Single leg training is easier on your spine.  This is the crux of the argument made by Coach Boyle as I understand it.  For example, if you can squat, front or back, with 300lbs, you should be able to split squat somewhere in the neighborhood of 150lbs.  Sounds reasonable right?  Two legs=300, one leg=150.  Which is easier on your spine, the 300lb load or the 150lb load?  To me that's a no-brainer.  I still get all of the load on my leg musculature, but half the load on my lower back.  
2. Your core works harder.  When the weight is unevenly distributed as it is in a single leg exercise, what keeps the hips and pelvis from swaying laterally?  That would be your core muscles.  Things like your obliques, the quadratus lumborum (a deep muscle in your back) and your rectus abdominis all get some love holding you upright.  Otherwise your hips would kick out to the side and you would fall over.  Oh yeah, I almost forgot. For those of you that want a better butt, nothing activates the glutes like a good single leg exercise.
3. It's exercise for your brain.  Anytime you are on one leg, there is an obvious balance component to the exercise.  Balance training fires off certain areas of the brain that, like muscle, can get weak without being challenged.  Your cerebellum for instance, controls balance, equilibrium and muscle tone.  If you train in positions that challenge your balance, you challenge these parts of your brain and they get stronger.  Who can't use a little more equilibrium and muscle tone?

So there you go.  Three good reasons to add some single leg training into your daily workouts.  For more information on single leg training or for examples of exercises, call us at (240)423-5917 or send us an email at info@trinityfitnessinc.com.  

Go to most fitness related blogs and you will see articles on how to lose fat, gain muscle, improve your cardio, etc.  Tonight I am going to speak to those interested in the other side of the coin.  If you want to make that belt tighter, get out of breath quicker and make any XL sized shirt look like a smedium (that would be something from your little brothers closet), this is for you.  Here it goes, three ways to ruin your body composition:

1. Avoid vegetables.  Seriously, who needs 'em.  What with all their vitamins and minerals that help you utilize the food you eat more effectively, and their utter lack of calories.  Eat too many of these and you will have no hope of having to punch that new hole in your belt!
2. Drink sodas and other calorie laden, nutrient deficient drinks.  Larges, Talls, Grandes you name it.  Pound them down!  There is no better way to fatten up than to funnel a ton of calories with no real redeeming quality right into the gut.  The best part of it is that you'll still have room for that giant scone AND you'll be hungry again in another hour.  Whoohoo!  Oh and while I'm on the subject of calorie laden, and nutrient deficient  ...nuff said.
3. Last but not least... Skip Meals!  What?  What is this, some kind of Jedi mind-trick?  Yeah, I know.  On the surface this sounds like it might acutally go the other way.  Sure, it could reduce your overall caloric intake.  But here's what it will also do for you.  It will bring your metabolism to a halt.  Then when you actually do eat, your body gets to store all of it right in your middle.  Or your butt and thighs.  Or your bye-bye arms.  Maybe even that muffin top.

So there it is, three fool proof ways to wreck any fat-loss that silly trip to the gym might have caused.  Hope you enjoyed it!   

In this final installment of our home exercise equipment review, we will take a look at exercise bands.  Exercise bands are essentially heavy rubber tubes with handles attached at either end.  In many cases, they also come with a canvas loop that is knotted at one end.  This allows the band to be slipped through the loop and the loop then placed in a door.  The knot, being placed on the other side of the door, holds the loop in place, thus anchoring the band.  Let's take a look at bands under the scope of the criteria we have been using:

1. Space needed to use and store
2. Bells and whistles
3. Effectiveness
4. Cost

Exercise Bands-

• Space- of the four items reviewed, these are by far the best in this category.  Bands will literally fold up and fit in your gym bag, dresser drawer, or your carry-on luggage bag.  This makes them perfect for travel workouts by the way.  (see the video at the bottom for the ultimate travel workout using bands)
• Bells and whistles- Aside from the line of bands that comes with the canvas door anchor built in, which is nice, there is very little here.  The line of Predator bands by Juan Carlos Santana (the trainer, not the guitar player) has the option of attaching multiple bands to one handle making it quite easy to get enough resistance.  This is in addition to having the built in door anchor.  There is also a product line by Lifeline USA that allows for the multi band arangement.  I consider this one inferior to the Predator bands primarily because they don't have the door attachment.
• Effectiveness- There are some in the fitness industry that don't really like bands because they don't give a consistent level of resistance all the way through an exercise or lift.  As the band is pulled farther away from the anchor point, the resistance increases.  My answer to that: big deal.  The amount of force necessary to move any load through a lift changes depending on where you are in the lift.  This is due to the changing length of the moment arm during an exercise.  For example, the very top and bottom portions of a bicpes curl require the least amount of force to move the weight/load.  That's because the load is fairly close to the pivot point (the elbow) as it relates to gravity.  The hardest part is the middle where the load/weight is farthest from the pivot point.  So what if my resistance isn't consistent.  My force production won't be either.  So in the end, you can work up a good sweat, stimulate your metabolism  and improve your health with a set of bands.  All that force/resistance jabberwoky is just minutia that can be ignored.
• Cost- Like the space category, the bands tend to beat all comers in cost.  The Predator bands mentioned above retail for about $50.00.  You cannot find a kettle bell, or dumbbell set that will give you a comparable level of resistance at that price. 

Below is a video we shot just using bodyweight and bands for a workout.  The heart rate was up, the lactic acid was burning and I really wanted to stop.  Give it a try!

The workout above involved the following:

• 20 speed squats
• 10 alternating lunges
• 10 jump lunges
• 10 jump squats (don't make fun of the 6" vertical)
• 10 explosive pushups
• 10 band flys
• 10 band alternating chest press
• 10 pushups
• 10 band squat-rows
• 10 band swimmers
• 10 band archers row (each arm)
• 10 standing rows

Perform all of the exercises as fast as possible and in succession.  At the end, rest for 1:30-2:00 and repeat for 2-3 more rounds.  This is a very quick and effective workout, great for travel workouts and when you don't have a lot of time.

Alright, now to recap this whole series, I will rank all four pieces using the criteria we have been using for our review.  The ranking will go from best to worst.

• Space- Exercise bands, Kettlebells, Dummbells, Treadmill
• Bells and whistles- Treadmills, Dumbbells, Exercise bands, Kettle bells
• Effectiveness- Dumbbells/Kettlebells (too close to call), Exercise bands, Treadmill
• Cost- Exercise bands, Kettlebells, Dumbbells, Treadmills 

In this third installment of our review of home exercise equipment, we are going to look at the kettle bell.  Kettle bells are a strength training tool that came in vogue in the early 2000's.  It's a simple weighted implement that looks like a cannon ball with a handle on it.  The bell, while a great strength training tool, is versatile enough to be a highly effective cardiovascular tool as well.  Let's take a look at the kettle bell under the scope of our four criteria for home equipment:

1. How much space do they take up
2. Bells and whistles
3. Effectiveness
4. Cost

Kettle Bells-

• Space- Of the four pieces of equipment we are reviewing for this series, the kettle bell is second only to the exercise bands.  Our 90lb kettle bell takes up about 8-10 inches of floor space.  It's easily stored out of the way which is nice.  If you have ever stumped your toe on a 90lb piece of iron, you can empathize here.
• Bells and whistles- This one is easy as the kettle bell has none.  Like we said above, picture a cannon ball with a handle.  Nothing fancy or elegant about them.  That being said, there are a few on the market now that are adjustable in weight.  However, the shape of the bell is different and changes how some of traditional kettle bell lifts feel.
• Effectiveness- What kettle bells lack in the previous category, they make up for here.  They can double as both a conditioning and strength tool.  Since many of the traditional kettle bell lifts are rythmic in nature, they can be very taxing from a cardiovascular stand point.  If you want one tool for fat loss, this is it.
• Cost- Compared to a treadmill or even a set of adjustable dumbbells, kettle bells are pretty cheap.  Power Systems (see the link above) sells them for an average of about $1.79 per pound.  The low end being $1.39 and the high being $2.19.  Your top of the line adjustable dummbells go for about $7.50 per pound.  Considerable difference there.

So to recap, kettle bells are a good buy as far as home exercise equipment goes.  They don't take up much space, they are fairly inexpensive, and while being very simple, they can deliver outstanding results.  Check back soon for our post on exercise bands.

This is part 2 in a four part series in which we will be reviewing home exercise equipment.  The basis for these reviews are

1. How much space do they take up
2. Effectiveness
3. Bells and whistles
4. Cost

Treadmills- This product, next to the dumbbells, is probably the most popular piece of equipment sold for home use.  While many of the treadmills sold for home use rate well on the above criteria, it is rare to find one that meets more than one or two at a time.

·         Many of the models sold for home use now have the option of a folding deck which significantly reduces the amount of space needed for a treadmill.  Most decks are around 4-5 feet in length and if left in the down position can be quite a space eater.  The problem with a fold away deck however is that the models that have them are usually a little more fragile.  If you plan on putting any significant mileage on a treadmill, plan on allotting some space.

·         Like the dumbbells above, if used for high intensity interval training, a treadmill can be a very effective piece of equipment.  Even if your knees or back won’t hold up to running, most models allow for the deck to change elevation.  Having to move uphill can take the place of speed if it’s not a good idea for you to run.

·         When it comes to bells and whistles, you can find it on a treadmill.  Control panel fans to keep you cool during your workouts, iPod plug-ins, digital readouts, and the above mentioned elevating decks, are just some of the options available on a treadmill these days.  Usually though, the more of those options available, the higher the cost. 

·         When it comes to price, there is a pretty wide range.  The higher priced models come with the most options.  The better quality and more expensive units will handle a higher workload, but are usually bigger to accommodate a larger motor and will take up more space.  You can get a home treadmill for a price as low as $350-400 dollars or as high as $2000.  As an aside, if you want a high quality piece of equipment but don't want to pay full price for it, try e-bay or craigs'list.  Many of the machines you will see on there don't have much mileage on them.  Their owners didn't use them, which is why they're for sale to begin with.

Like I said before, there are lots of pluses to the treadmill; you just may have to choose which of the four criteria is the most important to you as you may not get all of them.  Unless of course you are willing to spend the money.  Next time we take a look at a favorite of mine, the kettle bell.

The fitness equipment industry is big business.  Last year, an estimated 3 billion dollars was spent on equipment made to get people moving.  This industry can be broken into two parts.  The first is the commercial or institutional branch.  This refers to equipment used in health clubs, school weight rooms, college dorms and the like.  The second branch of the fitness equipment industry, and by far the larger of the two, is the home fitness equipment side.  Dumbbells and treadmills dominate in this arena.  In addition to the equipment, a whole line of products is now available to guide people in the use of their home fitness equipment.  Products like Beach Bodies mammoth selling P90X, as well as numerous internet pdf format programs are available to give exercisers some direction in their workouts. 

In this post we are going to outline the most popular items based on four criteria:

1.       Space- how much do you need to use it and how much does it take up when not being used.

2.       Effectiveness- unfortunately this is not the first criteria that people use when choosing a home fitness product.

3.       Bells and whistles- many people don’t like to exercise so they need to be entertained.

4.       Cost- in this economy, price is a major factor.

Dumbbells- This product rates high on three out of the four criteria mentioned above. 

·         An adjustable set of dumbbells takes up almost no space.  A set of powerblocks can replace anything from a 5lb dumbbell up to a 130lb dumbbell giving the user plenty variety.  The dumbbells and stand all together take up about 1 ½ - 2 square feet. 

·         As for effectiveness, I am a firm believer in strength training being the number one tool for weight loss if used properly.  Nothing boosts the metabolism like a well developed strength training program.

·         While the above mentioned set of power blocks can be expensive, they are no more so than a high quality treadmill.  That being said, it is much more economical to by a pair of dumbbell handles along with some standard sized plates.  This also allows you to buy additional plates later on as you get stronger.  Spend a little now and then a little more later on as you progress.  Your body won’t know the difference between an expensive powerblock and a less expensive yet just as effective set built piece meal.

·         The bells and whistles department is where the dumbbell can’t hang with some of the other equipment.  Then again, if results are what you are really after, this won’t matter.

That does it for this post.  Check back later when we take a look at treadmills.

 According to a recent ap article, exercise can help teens offset the effects of a common obesity related gene.  The gene in question, the FTO gene, lovingly called the "fatso" gene, has been shown to cause people to carry, on average, up to 7 pounds more of bodyweight than those that don't possess the gene.

The following quote is from the article (seen here), "Scientists are finding evidence that both lifestyle and genes cause obesity and they're just learning how much diet and exercise can offset the inherited risk."  Welcome to the party guys.

Later in the article, Dr. Alan Shuldiner of the University of Maryland states "The message is clear: genes are not destiny."  I am sorry, but were they ever?

Let's be clear about this boys and girls, the body you have is the body you have earned through your exercise and nutritional habits.  Now before anyone gets mad, there are some people who are slow to respond and the bulk of us, myself included, are never going to grace the cover of a magazine.  But take it from a former fat-guy with a terrible family history, you decide what you eat.  You decide how you exercise. 

Ultimately, you are not locked into being obese, unhealthy or unhappy based on the gene pool you swim in.  This is great news because, while it may strip the excuses away for some, the rest of us get to feel empowered.  How about that April fitness challenge now?? 

April is a time of renewal and rebirth.  Flowers are starting to bloom.  The grass in my yard (the little bit that my two dogs haven't destroyed) is growing again.  My Lord and Savior Jesus Christ rose from the dead to give me the opportunity to be reborn. 

This is the perfect time for you to be reborn into a new body.  In light of that, I am throwing out this challenge:  There are 26 days left in this month counting today.  Can you get 20 workouts in between now and the end of the month?  Here is what counts:

• Strength training (minimum of 20 minutes)
• Group class (yoga, bootcamp, pilates, etc...)
• Any kind of martial arts class
• cardiovascular work (minimum of 15 minutes)

Remember the time frames above are minimums for the workout to count.  You don't get credit for two cardio workouts if you do 30 minutes.  You just get a healthier you ;)

Make this commitment and I guarantee you will feel better and be on your way to looking different at the end of the month.  The question is who will join me?

The answer is an emphatic NO!  First you need to understand that the headline for this story(seen here) was written in a way that would draw attention.  Well it did that!  The study this article sites basically said that of those women involved, the ones that were the most active maintained a healthy body weight.  Okay, no surprise there.  The author of the article then interperets this to say that you must either diet or exercise for an hour a day otherwise you will gain weight.  Then she follows this up with something about this is "what gymfuls of middle-aged American women see every time they step off the treadmill and onto the scale." 

This story makes no mention of the caloric intake of the women involved in the study.  It just says you have to diet if you don't want to gain weight.  Bull. Here is the thing about weight gain, if you eat more calories than you burn on a given day, your body will store it as fat.  Period.  End of story.  It does not matter if you are young or old, male or female, naturally thin or just a little twitchy.  Over eat and you will gain fat.  Keep your caloric intake in line with your activity level and you will be fine.

What we also fail to take into account is the question of "how much are we actually burning?".  If the women in this study were middle aged they were probably dealing with a metabolism that had started to slow.  This happens due to our bodies loss of muscle as we age.  How do you fight this?  With a combination of strength training and high intensity interval training of course.

So listen up, if you don't want to exercise for an hour a day and you don't want to gain weight, do the following:

• don't eat more than your body burns
• strength train on a regular basis
• incorporate some intervals into your cardio program    

Welcome to our new blog home at trinityfitnessinc.com!  For our maiden voyage we are going to continue with the bodyweight oriented home cardio routines we have been posting the last few weeks.  If you have been coming to Bootcamp on Tuesday nights, this stuff is familiar.  If you have not been, this is what you're missing!

Home Cardio Routine:

Jumping jacks or jump rope for 2 minutes to warm up

Perform thirty seconds of Jump lunges. 

Follow that up with thirty seconds of Spiderman Pushups or Planks, which ever one you can handle.

or

That totals sixty seconds of work.  Rest for two minutes by jogging in place or jumping rope.  Complete five to six rounds of each activity for a total of fifteen to eighteen minutes of work. 

To progress this workout, increase the amount of time in each exercise by ten to fifteen seconds.

To regress this workout, shorten the amount of time in each exercise by ten to fifteen seconds.