Archive for September, 2009

What is Static Stretching?

Tuesday, September 29th, 2009

Before we really get into static stretching, you can take a minute to learn more about flexibility training.

The goal of static stretching is to gradually increase the length of the muscles. Static stretching can be done by anyone, regardless of age, weight, or fitness level, and stretches can be modified to meet the specific flexibility of an athlete.

Flexible Woman
Static Stretching Makes You Flexible

There is lots to learn about flexibility, so now we will examine the hows, whys, whens, and wheres of using static stretching exercises.


Continued Vigilance Against Sex Offenders in Hooksett, NH

Thursday, September 24th, 2009

As an update to my post that pedophiles should run for the hills, I wanted to share the recent developments in this story. Why do I continue to post about this in my health and fitness blog? Because I can, and because the world needs to know.

Sexual abuse, child abuse, child molestation, and pedophilia has absolutely NOTHING to do with being Swole, but fighting for the safety of our children certainly does!

I promise I will get back to posting about health and fitness very soon… I am working on a post about static stretching as you read this. But I digress…


Force the Pedophiles to Run for the Hills!

Tuesday, September 22nd, 2009

Today I would like to take a break from exercise and nutrition news to tell you about a real problem in our world: child molestation. It is a taboo topic but it is also reality. Child molestation destroys lives on a daily basis and the perpetrators are often slapped on the wrist and released back into society. It has to stop and I am willing to fight for our kids.

Joel Dutton
Joel Dutton

There is a revolution happening in Hooksett, NH this month.

Thanks to a group of angry neighbors, myself included, there is a movement to put restrictions into place for convicted and registered sex offenders in the town of Hooksett, NH. Read on to find out how it all began and what is happening today.


What is Dynamic Stretching?

Tuesday, September 22nd, 2009

Before we really get into dynamic stretching, you can take a minute to learn more about flexibility training.

Dynamic stretching uses momentum and an exaggerated range of motion to warm up muscles for subsequent exercise. The main caveat of dynamic stretching is that the stretch position is not held, as it is with static stretching.

Woman Dynamic Stretching
Dynamic Stretching

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This is not to be confused with ballistic stretching, which can be dangerous.

Note: dynamic stretching should ALWAYS be preformed AFTER a medium intensity 5 minute warm up consisting of jogging, jumping jacks, or jumping rope.

Never begin any kind of stretching session cold. Warm up to stretch, but NEVER stretch to warm up.

Let’s figure out how, why, when, and where to use dynamic stretching.


What is Flexibility Training?

Monday, September 21st, 2009
Flexible Woman
Flexible Woman

How to Stretch for Strength

Flexibility training is one of the most under-utilized and under-appreciated components of fitness.

Stretching has been under constant scrutiny from fitness experts who question the role of flexibility in injury prevention. Despite the debate, athletes can enhance recovery and performance from a stretching regime, and in my opinion the right kind of stretching used at the right time definitely helps to prevent injury.

Most any powerful sports movement you can think of, can benefit from flexibility. From a football punt, to sprints, to swimming, to a tennis back swing, all intense moves need prior warm up and can often generate more power with an increased range of motion (ROM).

The simplest way to stretch for strength is to use dynamic stretching drills before exercise and modified static stretching drills after exercise. It is actually much more complex than that, so keep reading to find out more.


How to Make Interval Training More Interesting and Effective

Saturday, September 19th, 2009

This guest article was written by Adrienne Carlson, who regularly writes on the topic of pharmacy technician certification. Adrienne welcomes your comments and questions at her email address:

Change Up Your Interval Training Strategy

Interval Training
Interval Training

I enjoyed going for a jog early each morning, for about a month or so that is.

When it started to become boring and monotonous, I discovered interval training. So I varied my routine to sprint and then jog for 300 meters and 100 meters respectively.

It kept me going for a while, but then, I began to lag and find excuses not to go.

There’s no doubt that it’s one of the best ways to lose weight and improve fitness, but if you want to stay the course with interval training, you must find ways to make it more interesting.

And to that end, here’s what I did (and what you can do too) to make interval training more interesting and more effective:


Unhealthy Health Foods

Friday, September 18th, 2009
Dr. John Berardi
John Berardi

Since the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – Unhealthy Health Foods


Mobile Fitness: 50 Health-Themed iPhone Applications

Thursday, September 17th, 2009

iPhoneI don’t own an iPhone, but maybe you do. If you do, you should totally check out some of these healthy iPhone apps. The more reminders we have, the more likely we will be to stick to the plan.

You’ve got your nutrition apps – menus and meal planners, indoor and outdoor workout apps, health info apps – think Web MD, a couple social networking apps – who uses SparkPeople(?), apps for brain health, and a bunch of other random apps.

Read the whole list of 50 iPhone apps here: 50 iPhone Apps That Will Make You Much Healthier

How to Lose Those Last 20 Pounds

Monday, September 14th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

EKansas wrote:

“I am at 168lbs, down from 232. I’m female and 5’6. I work out with a trainer twice a week and do weights and cardio kickboxing and other cardio on off days. I work out 5-6 days per week.

I’ve been trying to get below 160 for months. My trainer says to bump my protein from 80grams to 160. I’m afraid of the extra calories. I try to stick to 1500. Is this correct?”


9 Routines for Jumping Rope with Power and Endurance For HIIT

Thursday, September 10th, 2009

Woman Jumping RopeEveryone knows how to jump rope. Hold the two ends and whip over your head, under your feet, back over your head, and so-on.

This great exercise is an awesome fat burner, but it can also pretty boring. That boredom must be overcome through, as jump rope is one of the greatest inventions ever for fitness enthusiasts and athletes.

Jumping rope is excellent for conditioning the anaerobic and aerobic energy systems, making it perfect for HIIT training. Check out this video of a dude jumping rope specifically for a HIIT workout.

Use some of the techniques listed below to make your jump rope sessions more challenging. Use the highest intensity techniques for your HIIT training.

You also benefit from jumping rope by strengthening your rotator cuffs and shoulders, increasing power in your lower body, developing your calves, and much more.

Most people don’t jump rope because all they just repeat the same tempo and style over and over. Not only is that tiring, it gets boring and then you just don’t want to do it because you feel the boredom is not worth the benefit.

That would be a big mistake. Get yourself a rope, read this article, and you will be in better shape than anyone not jump roping.