Thursday, February 25, 2010

Book Review: Pure Physique

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I had the opportunity to preview Pure Physique, a book written by Certified Personal Trainer and natural bodybuilder Michael Lipowski.

If you take one look at Michael (that's his picture, over on the right), you would have to assume that this man knows a thing or two about fitness.

My initial impression of the book upon fanning through the pages however was not positive. Very wide margins and minimal graphics led me to question whether or not I would garner anything of value from this read. I’m somewhat of a research geek, and most of what I read in regards to fitness and nutrition is filled with charts and graphs and a ton of end notes.

It took a few hours to read the book cover to cover and overall I thought the content was good, but I was also left feeling that some individuals may feel let down by this read if they're looking for someone to hand-feed them a workout and diet plan.

There is really a lot that I like about Pure Physique. The author stresses the importance of many of my favorite topics including rest and recovery, setting realistic goal expectations, measuring progress beyond the scale and the importance of number crunching in regards to nutrition.

Again, if you’re looking for specific training programs or meal plans, this is not the book for you.

The best way to look at Pure Physique is as a blueprint that will enable you to continually modify your time in the gym to meet your changing needs (goals). With that in mind, I feel this is really a pretty good primer for anyone interested in learning how to create individualized workout programs.

Chapters include:

- Getting the Proper Perspective on Training
- The Components of a Training Program
- Creating an Effective Training Program
- Performing
- Aerobic Exercise
- Use Goals to Get You There
- Nutrition: Fat loss and Muscle Gain
- Physiological Aspects: Where the Real Training Begins
- Peak Conditioning: Looking Your Very Bet on the Day it Counts

One of my favorite components of this book is how it stresses the importance of focusing training on quality versus quantity. Michael stresses the value of structuring workouts in a way that will allow you to produce the best results in the least amount of time.

You can take the information you learn from this text to pinpoint the best workout program to help you meet your goal, be it Turbulence Training, TACFIT Commando, Circular Strength Training, Stronglifts, Eric Cressey’s Maximum Strength Training, et al.

Remember, give a man/woman a fish and they eat for a day. Teach them to fish and they eat for a lifetime!

Pure Physique is available for pre-order on Amazon.com and will begin shipping March 1, 2010.

Train hard; stay strong.

Peace.

Susan

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Wednesday, February 24, 2010

Reality Check

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I started last week super excited about the TACFIT Commando Workout. Monday and Wednesday I completed both the Mobility and Compensation workouts with little problem. Wednesday evening some of my vestibular symptoms started to settle in and I found myself in bed most of the day on Thursday.

After a not-so-great Friday morning I started feeling better in the afternoon and decided to stay on track and hit my moderate intensity TACFIT workout. I had my @$$ handed to me. I got halfway through my fourth set of the Program 1 workout (an exercise called “sit thru knee”) and had to stop as my symptoms started to roar.

So, I posed the question to Coach Sonnon, ‘where do I go from here?’ His advice pretty much left me hanging with my jaw down to the floor.

Being that I’m dealing with a balance disorder, until my symptoms further dissipate, Coach Sonnon recommends that I use a traditional “machine” oriented bodybuilding routine.

Honestly, I cannot remember the last time I used one of the Cybex machines at my gym. Well, actually, I do … it’s when I was recovering from foot surgery.

As Coach pointed out, while this is antithetical to what he normally preaches, it’s based on a specific needs assessment – “ Machine strength training is perfect for those in rehab in helping move accessory tissues to that focus on re-strengthening and growth can concentrate in an area.”

"Needs assessment".

After my initial shock, Coaches recommendation made a ton of sense. By using machine training I minimize my rotational movement which in effect will minimize my symptom activation. I’m less likely to lose my balance and thus I minimize injury.

It doesn’t take a brain surgeon to realize that this is an ideal means for me to start to rebuild lost muscle, yet I couldn’t make this assessment on my own. The reason why is clearly ego.

The lesson learned? For me it's basically practice what I preach which is to select an exercise modality that will enable you to accomplish your goal at a given point in time.

Train hard; stay strong; train smart!

Peace.

Susan

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Saturday, February 20, 2010

Winter Olympic Style Workout

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Credit for this goes 100% to Craig Ballantyne! It's an AWESOME workout and I love the tie-in to the Winter Olympic Games since I've been watching them basically non-stop for the past week.

Personally, I think Craig needs to market a Wii Fit version of this routine :) Take a look and let me know if you agree!

Moguls Warm-up

I chose the moguls for warm-up, because that’s where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.

1. Jumping Jacks – 20 reps
2. Duck Unders – 6 reps per side
(You’ll step to the side squat down and duck under as you move)
3. Stickups – 10 reps
4. Seal Jumps – 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Push-ups -10 reps
(Let’s pretend you wiped out so you have to do push-ups to get back up)

Next, we move into the first event…

The Ski Jump

Do a 10 second hold in the bottom of squat and then do a vertical jump.
Repeat 3 times, then move to…

The Downhill Ski Race

1 Long Jump
10 Body weight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.

Next up, we move to Speed Skating Strength Training

1. Skater Jumps or Lateral Lunges – 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Push-ups or Elevated Push-ups – 8 reps per side
(Let’s pretend we’ve had another wipe-out…so we need to do some push-ups to practice getting up)
3. 1-leg Squats or Reverse Lunges – 12 reps per side
(Beginners must do the reverse lunges)

Take a water break here, and then move to more strength training, this time courtesy of a weird sport…Curling.

The Curling Strength Circuit

1. Lunges – 15 reps per side (you can use weights if you want)
2. Spiderman Climbs – 10 reps per side
3. Close-grip Push-ups – 20 reps
4. Biceps Curls – 10 reps per side
(Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages) [note: I just want to point out that I didn't write this stuff! Craig did :) ]

Take another water break.

Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)

1. Split squat – 8 reps per side
(to build strong skating muscles)
2. 1-Arm Standing Shoulder Press – 8 reps per side
(to practice raising your stick in the air after you score a goal)
3. DB Row – 8 reps per side
(to strengthen your upper body & grip for hockey fights)

Figure Skating Body Weight Strength Circuit

Now we combine bodyweight exercises for strength and finesse…

1. Reaching Lunge – 10 reps per side
2. 1-Leg Romanian dead-lift – 8 reps per side
3. Push-up or Dip or Overhead Press – 8 reps

Take another water break.

Sliding Sports Circuit (bobsled & luge)

1. Bobsled Push – 20 seconds
(For this, you’ll need a “prowler sled” or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race…or you could just do a 20 second sprint)

2. Stability Ball Plank or Plank – 45 seconds
(to simulate holding your body in the luge position)

3. Side Planks – 25 seconds per side

Next up, the plain ol’ weird Biathlon (a combination of cross-country skiing and shooting). We’ll modify it so that we do:

1. Shuttle Sprints – 15 seconds
2. Plank – 60 seconds

And if possible, add in some type of skill component to simulate the shooting…maybe shoot some basketball free throws…or shoot a Supersoaker at a target on the wall…no wait, bad idea.

But I’m sure you can come up with something. (Safety first!) [Note: I'm thinking it's time to get out the old waste paper basket and a few wads of paper.]

So, that's it. I really think this is a pretty fun workout and it can be done with minimal equipment.

If you like this workout and want more bootcamp workout ideas check out Craig's Turbulence Training Bootcamp Workouts. While he's promoted this towards Personal Trainers, I think it's one of the most economical, kick-butt workouts you can find in the marketplace (7-months of workouts for under $5 per workout).

Train hard; stay strong; watch the Olympics and be inspired!

Peace.

Susan

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Friday, February 19, 2010

Are Your Serious About Getting Fit? Stop Exercising.

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Clearly, I'm not suggesting that you never exercise, but in this day and age where it seems more folks choose to over-train, recovery is highly under-rated.

As I kicked off this week with the TACFIT Commando Workout it was refreshing to 'get to work' by actually doing two active recovery workouts. Yes, 2 of the 4 days per week that you dedicate to TACFIT are actually focused on recovery.

Scott Sonnon's philosophy behind this is that high performance can only reach a sustainable balance when you balance hard-core intensity with active recovery. This allows trainees to obtain peak performance while remaining injury free -- a must for the tactical responders (soldiers, fireman, bodyguards, et al) this program was designed for.

Brilliant!

There are plenty of people who feel that they must get to the gym 5 - 6 times each week, even if it's 'just' to run a few miles on the treadmill. There's even one person on the DailyBurn.com message forum who insists on spending 5 hours at the gym every other day(!!!)

These are likely the same individuals who are or who soon will be dealing with chronic injuries.

My vestibular disorder forces me to take 2 - 3 days/week of passive rest. With that said, I feel everyone can benefit by incorporating both passive and active rest in to their weekly workout schedule.

Minimally, consider adding 1 full day of passive rest. This is a great opportunity to refresh your body with a massage or a long soak in a tub.

You should also incorporate 1 - 2 days of active rest which can include yoga or very light cardio.

While it may seem counter-intuitive, taking a few days off each week and engaging in both active and passive recovery will enhance recovery between workouts (both physically and mentally) and keep you on track for achieving your fitness goals.

Train hard; stay strong.

Peace.

Susan

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Tuesday, February 16, 2010

Nicole's Journey

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I wanted to update CFB readers on our 7th Turbulence Training Transformation Contest participant, Nicole.

Due to a health issue, we decided it was in Nicole's best interest to suspend her participation from the 7th Turbulence Training Transformation Contest.

We view this as nothing more than a temporary set-back. Nicole is fully committed to picking up where she left off once the 8th TT Transformation Contest kicks off this spring/summer.

I have no doubt that she'll be back better than ever!

Train hard; stay strong.

Peace.

Susan

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Monday, February 15, 2010

Going Commando

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Ok, this isn't what you're thinking.

I've decided to give a new workout a try and yes, all undergarments will remain intact.

After a month of getting my butt back in gear with the Turbulence Training Hardcore Fat Loss Workout, I was contemplating my next routine when I came across Scott Sonnon's TACFIT Commando Workout.

I first came across Scott Sonnon several years ago when a friend introduced me to Clubbell training (hmmm, it may be time to pick up that Clubbell again as well).

Scott is one super-cool dude. According to his Wikipedia listing he keeps himself busy as a tactical fitness coach, counter-terrorism and USA national martial art team coach, yoga guru, and wellness speaker known for training the Israeli counter-terrorism school LOTAR. If that wasn't enough he also trains many of the Ultimate Fighting Championship mixed martial arts fighters such as Albert Crane, Jorge Rivera, Andrei Arlovski and Elvis Sinosic. His fitness system, Circular Strength Training, has been adopted as the official exercise approach for the U.S. Army.

Oh, and did I mention that he's absolutely ripped?

But I digress.

After reading the many positive reviews of the TACFIT Commando Workout I decided to bite the bullet and order the materials. There were a few things in-particular that really grabbed my attention:

- This is a bodyweight only program that uses a variation of the Tabata protocol. In other words, the workouts are short, but brutal.

- Because it's bodyweight only, I can do this workout anywhere, which is extremely handy since I'll be spending a few weeks away from home in March.

- These are not your Daddy's (or Mama's) bodyweight exercises. I've never seen or heard of many of the exercises included in this workout and have spent time this weekend learning some of the movements.

- There's no guess-work. As with other Scott Sonnon products, the TACFIT Commando Workout is absolutely turn-key and includes a manual, instructional video that explains how to execute the core exercises in detail, and follow-along videos for each exercise session (known as a "mission"). Very cool is the ability to download the follow-along video to an ipod in addition to a recordable DVD.

So, later today I being my first mission at the entry level ("recruit"). This is a 4-day/week program that includes a

- Mobility workout
- Compensation workout
- Moderate intensity workout
- High intensity workout

If I survive the next 28-days I'll be moving on to Mission #2. To graduate from "recruit" to "grunt" means completing 84-days of workouts and meeting minimum thresholds. Trainees are expected to step up and conquer each training day. A status quo workout is unacceptable.

I'd be lying if I didn't admit to feeling as if I may have bitten off more than I can chew, but time will tell. It's definitely time for a challenge!

Train hard; stay strong.

Peace.

Susan


Note: Catapult Fitness Blog is not a TACFIT affiliate. Our only affiliate relationships are with programs/products that have been tried, tested and approved by CFB. Being that I am just starting this program, it would be remiss for me to officially promote it at this time. Over the course of the next 84-days I'll keep you posted on how these workouts go and my overall thoughts on the program.

You can learn more about TACFIT by visiting their marketing page -
http://www.tacfitcommando.com/ If any CFB readers are using TACFIT, I'd love to hear your input.

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Sunday, February 14, 2010

Happy Ballentyne Day!

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Just a quick posting this Valentine's Day as a response to several emails I have received the past couple of months from CFB readers looking for more Kettlebell workouts ...

Craig Ballantyne has just released the 15-minute TT Kettlebell Express Workout, developed by Chris Lopez, CSCS, Certified Turbulence Trainer and founder of KettlebellWorkouts.com

Existing Turbulence Training members now have immediate access to this 3-day/week strength program.

Enjoy the day!

Train hard; stay strong.

Peace.

Susan


Note: Because I feel strongly about the value of these products, CFB is an affiliate for Turbulence Training and KettlebellWorkouts.com. This means that should you choose to purchase these products via a link on CFB, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into CFB.

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Wednesday, February 10, 2010

Heather's Workout

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If you had the chance to read the iSkin DuoBand review last week you know that Heather, a personal trainer based out of Nova Scotia, Canada, put the DuoBand through some pretty vigorous workouts.

Two of those workouts along with Heather's personal playlist are below. Prepare to push the limits!

Heather's Workout #1

Warm up: 5 minutes jump rope

8 dead hang wide grip pull ups (assisted, if necessary)
20 military style push-ups
30 sumo squat jumps
20 dropsy's (10 per leg)
20 1-legged static stand on bosu w/ bicep curls (10 per leg)
1 min plank hold

Repeat circuit 2x - move on to next set:

- 8 dead hang chin ups
- 25 double KB swings (30 lbs)
- 20 2 foot bench hop ups/downs
- 8 half squat w/ bicep curls (olympic bar or 45 lbs)
- 15 bosu butts (olympic bar set on back/shoulders-squat all the way down til butt hits bosu-squat back up)
- 15 rock-a-weight (I made this name up - see this link for demonstration (http://www.youtube.com/watch?v=Lkc_MODL45Q)

Repeat circuit 2x

Heather's Workout #2

Warm up 5-12 minutes w/ increasing intensity...

Treadmill: 5 minutes @ incline 3.0 speed 6.5-7.0
6-7 min incline 3.o speed 7.5
7-8 min. incline 3.0 speed 8.5
8-8:30 min incline 3.0 speed 9.
8:30-9:00 min. incline 3.0 speed 9.5
9:00-9:30 min. incline 3.0 speed 10.0
10-12 min. recover choice of incline/speed (6.5-7.0 speed)

- 20 DB Chest Press @ 20 lbs ea (using SB or bench)
- 6 Stability Ball (SB) Push ups (1 hand per ball/feet on bench)
- 30 lying leg lifts
- 20 SB jackknifes
- 30 KB Swings (30 lbs)
- 30 KB Lunge Pass Throughs (15 each leg) (20 lbs) (like bouncing a basketball between legs only using a KB and no bounce :)
- 50 Leg Press @ 80 lbs
- 10 wall walks (here for demo: http://www.youtube.com/watch?v=K7DaRCQh0lY&feature=PlayList&p=4171DE8B6FDDC7E3&playnext=1&playnext_from=PL&index=4)
- 1 min wall walk plank hold (feet pressed against wall)
- 30 s - 1 min jab punches (3-5 lbs)
- 1 min. jump rope

Repeat circuit 2 - 3x

Cool Down/Stretch

Playlist:

RockStar - Frederic De Carvalho & Gooseflesh
Pretend (Original Mix) - Fukkk Offf
Supersonic - Family Force 5
Love Addict - Family Force 5
Animal I Have Become - Three Days Grace
This Hearts On Fire - Wolf Parade
Do It Again - Chemical Brothers
Money - David Guetta
Jump n Twist - Freestylers feat. Pendulum
Beautiful Lies - B Complex

Train hard; stay strong.

Peace.

Susan

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Monday, February 8, 2010

Nicole's Journey: Part 5

1 comments
Start date: 12/27/2009
Starting weight: 240 lbs
Current weight: 236 lbs

So I'm down another 3 pounds this week. YAY!!! It feels good to see results, it really does. I have still been staggering my calories throughout the week as Susan suggested and so far that has proven to help as the results on the scale are showing.

I began the Turbulence Training workout for Buff Dudes and Hot Chicks this week on Wednesday and really enjoyed the change. It's nice to have the workouts all planned out in advance. I had a bit of a hectic schedule last week and it was lifesaver to be able to get all my workouts done in such a short amount of time. With the ability to do it at home, I really have no excuse at all!

So the Superbowl was yesterday and I spent part of the morning preparing food to take with me to watch the game. It's so easy to make bad choices where food is concerned when it's right there in front of you! Not for me - I was more than happy with what I brought to snack on.

I hope everyone has a great week. Train hard, I know I will be!!

Nicole

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Thursday, February 4, 2010

Gear Review - iSkin DuoBand

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I was thrilled when offered the chance to review the new iSkin DuoBand as many CFB readers have asked if I could recommend an armband for keeping iPods safe and secure during workouts.

The good news is, if you are the owner of an iPod nano (4th or 5th generation), you're in luck. For the rest of us, the search continues.

Having an iTouch, I shipped the iSkin DuoBand I received off to good friend, and Nova Scotia based personal trainer extraordinaire, Heather, PES, NASM, M.Sc., who I knew would put this puppy through some serious testing.

It turns out that Heather is not only a kick-butt personal trainer (did I mention she's responsible for training the Canadian Coast Guard?), but a fabulous reviewer as well!

If you're a nano owner, definitely give this review a once over. For the rest of us, let's hope that the folks over at iSkin come out with options for the rest of us.

...

The iSkin DuoBand made to fit Apple's iPod nano claims to have been created to accompany just about any activity that comes to mind.

As an active individual, I was excited when a friend asked me to put the iSkin DuoBand to the test. Breathing life in to the product's claims, the iSkin DuoBand became an extension of my own body.

Over the course of 14 days, the DuoBand accompanied me on my left arm during every workout, during every snowboard hill and terrain park run, during every yoga class, meditation, basketball and soccer shoot around and of course, during every outdoor run. It's also winter here in Canada so environmental exposure and harsh winter elements also had their chance to test the protective components of the DuoBand.

First Impressions

Coming neatly packaged, the DuoBand had a great look in the box. Upon opening it however, my first thoughts were not immediately positive. I had never heard of, seen or knew anything about this product. Up until this point, I have been extremely partial to another armband which "houses" the nano in a sleeve, fastened with a Velcro underpinning strip ensuring a perfect, seamless and worry-free fit.

While initially looking over the iSkin DuoBand and noticing how it seemed as though the iPod needed to be 'clipped' in; I thought no way this was going to hold let alone protect my iPod from damage if it happened to fall (which I was sure I could bank on happening).

Nevertheless, I decided to not only give it a try but temporarily welcome it into my lifestyle.

Bells & Whistles

The iSkin DuoBand comes with a silicone protector which slips over the nano which then creates a perfect fit to the outer faceplate and softer armband. This is where my biggest concern was appeased as I was able to feverishly shake the armband around in the air with the nano encased and fitted on the faceplate. The nano didn't even budge let alone slide or fall out. This not only offered a huge sigh of relief, but created a new outlook and belief in the product.

The transparent silicone sleeve also has convenient openings which allow easy access to the head phone jack and connection ports. There were no issues or difficulties connecting any of the necessary components to the openings while the nano was sleeved.

The sleeve also allows for the iPod screen to be fully visible and creates a window for seamless removal from the sleeve when necessary. Fitting and removing the sleeve from the nano posed zero problems and was really easy to do (even with cold fingers!). The silicone sleeve also protects the iPod click wheel from foreign moisture such as water, sweat, or in this case, rain or snow, from seeping in to the iPod itself causing damage to internal mechanisms.

I had no concerns of snow entering any of these important areas if I happened to fall while snowboarding.

The armband is what sets the iSkin DuoBand in a league above the rest. The DuoBand allows for such a wide range of 'arm fits' as the armband pulls from both sides unlike most other armbands which only allow for a one-sided adjustment.

With other armbands I have disliked fitting them on my bicep as I have always found the Velcro easily breaks down over time and gives way with most movements such as bicep curls, jump rope, kettlebell swings, push ups and pull-ups. This causes the arm band to annoyingly skip off completely. As a result, I have developed a habit of wearing armbands on my forearm. However, as this area is more slender, it is also more difficult to find a good, comfortable fit.

The DuoBand however was able to not only fit comfortably on my forearm without incident, but also quickly adjusted to fit over more bulky outerwear like thick sweatshirts and heavy winter jackets. And, it held just as steadfast in these positions as on a bare, slender forearm.

The Test

As mentioned, the iSkin DuoBand became and extension of my body for more than 14 days and endured heavy and long activity. The DuoBand was put through the wringer, literally. After going through the washing machine and retesting elasticity, durability, and Velcro strength; the iSkin DuoBand held up under brutal testing.

From bear crawling on all fours on a moving treadmill, to free running, to kettlebell swings, walking handstands, snowboard jumps, lands (and falls), to being exposed to outdoor adventure running in snow, wind, sleet and hail to gentle stretching during yoga class; the DuoBand never did disappoint.

In fact, the only recommendations I could think of to improve upon this product would be to offer a brighter coloured silicone sleeve in the off chance one took a hard fall while playing in the snow, to make the iPod easier to find. Either that or attach some sort of beacon light!

For anyone who loves being physically active in any capacity, at any level, the iSkin DuoBand will easily accompany you and meet any workout need you may have - hands down and hands free.

And, like an extension of your own body, you may just find you like how the iSkin DuoBand grows on you.

...

For a little added fun, Heather sent me 2 of the workouts she used during the 14 day trial period, along with her playlist. That will be posted on CFB next week, so be certain to check back!

Train hard; stay strong.

Peace.

Susan

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Tuesday, February 2, 2010

DOMS Update

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In January 2009 I published a 6 part series on Delayed Onset Muscle Soreness (DOMS) courtesy of Matt, The Fitness Nerd.

The conclusion of Matt's research was that the best approach to treating DOMS is to take a multi-faceted, holistic-approach that includes dietary considerations, ice, compression wear and massage.

However, a double-blind, placebo-controlled pilot study on BounceBack capsules published in the International Society of Sports Nutrition this past June may bring some relief to those suffering from DOMS.

Research methodology:

10 healthy, untrained subjects were enrolled. Subjects were between 18 and 45 years of age (mean 27.73) and their gender was evenly divided (5 men, 5 women).

During the screening visit subjects were assessed for eligibility, given a physcial exam, randomized into the test or placebo group, and given the appropriate investigational product. Subjects received an electronic SenseWear armband (BodyMedia, Pittsburgh, PA) to record activity data. In order to limit the variable impact of diet on plasma markers of inflammation, subjects were given an identical set of frozen foods to consume for each of the 24-hours periods prior to their day 30 exercise visits.

During each arm of this crossover study, subjects took the investigational study product for 30 days before returning for their exercise visit (day 30). After the exercise visit, they returned on days 31, 32 and 33 for additional assessments and blood draws. After completing the day 33 visit, subjects underwent a 2-week washout of the study product before beginning the second arm of the study, which followed an identical timetable.

The eccentric exercise protocol consisted of repeated quadricep squats using a Smith Machine. At the screening visit subjects were asked to complete the maximum number of squats that they could perform in a 5 minute period. This effort was regarded as submaximal and therefore at the 2 subsequent exercise visits, subjects were required to perform twice as many squats as they had performed during the screening visit.


Findings:

No adverse effects were reported during the study.

Participants were assessed for pain, tenerness, inflammation, muscle damage and flexion and extension.

In this present study BounceBack capsules demonstrated significant improvement in subjective pain and tenderness, with no significant improvement in levels of markers of inflammation, muscle damage or muscle flexion.


With a very small sample size, this study is not statistically significant and further research with a larger sample size is warranted. However, based on what appears to be a good safety profile, BounceBack capsules may be worth a try if you are looking for relief from DOMS.

On the downside, relief doesn't come cheap. BounceBack's manufacturer, Mannetech, recommends taking 2 capsules daily. A 30-day supply costs $48.83 plus an additional $5.49 for ground shipping in the continental U.S. I've been unable to locate the product at any retails locations; online ordering appears to be the only option.

I've lived with DOMS for all these years and at that price, it looks like I will continue to do so.

Train hard; stay strong.

Peace.

Susan

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Monday, February 1, 2010

Nicole's Journey: Part 4

5 comments
Start date: 12/27/2009
Starting weight: 240 lbs
Current weight: 239 lbs

So after a few really frustrating weeks, I have finally produced a loss again. WOO HOO!

I am back down to 239 which means I had a 3 pound loss last week from going up to 242.

I struggled with the gain and the guilt and stress that I felt as a result. With Susan's help, I have finally found a rhythm with my nutrition and exercise and will continue on this road. I can honestly say that I'm living proof that stress affects the body in ways I didn't anticipate. I was allowing the stress of not losing, work, home, etc. all get the better of me rather than just keeping everything in perspective and allow my exercise to be my release.

Susan suggested that I get a heart rate monitor last weekend, as well, to keep track of my calories burned and see the true effort I'm putting in. That has been really beneficial. I am still on the same exercise schedule pretty much and was shooting for approximately 3500 calories burned through the week. I will say that keeping up with all the numbers feels a bit overwhelming at times, but I am not going to let myself get "lost" in the numbers.

I am convinced I am now on the right track and am going to continue to allow myself to use my exercise time as my release so that I don't let the everyday stress we all have be counter productive in regard to my goal. I WILL DO THIS and I'm back on my way.

Thanks for the support over the past two weeks and look out for more losin' to come!

Nicole

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