The new Audi R8 (V10) aka R10

My new car for 2009

Singapore Kettlebells

Kettlebells have come a long way in Singapore. This past weekend saw the second seminar put on by Optimum Performance with Steve Cotter from the United States returning to teach is unique way of kettlebell training.

Steve Cotter, Ty Dewees, Peter Rouse & Alicia Fong

Some coaches in Singapore believe they can learn kettlebell training from a book or DVD, sorry to inform you but much of the material out there is wrong. Steve went into great depth in the truth about kettlebell training. I will be listed the individuals that have attended these seminars - check your coaches qualification before being lead down the wrong path.

As expected No Singaporeans attended - in fact all were Americans (technically one Mexican), one of the attendees came in from Thailand.

In the future I will be bringing out some other big names in the fitness industry but sorry guys these will only be available for Optimum Performance staff, clients and a few personally selected individuals.

Once again Optimum Performance is leading the industry in Singapore, not only with Singapore's first private strength & conditioning facility but also in the field of education and advacement.

For more updates on kettlebells go to the link below

www.singaporekettlebells.com.sg

The Deadlift

Check your form..... I have seen many coaches and personal trainers perform this exercise incorrectly and with very poor form. How are they expected to teach this exercise if they can not even perform it themselves.

Yet these individuals call themselves so call experts or gurus yet the lack the skills of a novice. I guess not all the blame can be placed on them and maybe they are just doing what they are taught (the blind leading the blind). Many of the personal training certification programs don't even teach the practical application of this exercise. My CPT program goes into great detail how to perform and teach these exercises correctly yet I never see these experts attending my courses and even my basic 2 hour workshops I sometimes put on in the weekends.

Key points that are often missed.

Head alignment:

Head should remain in neutral - Don't look up. When we say neutral spine we are talking about the entire spine including the cervical spine.

Grip:

Neutral, hook grip should be used. Never use the mixed grip as this will place enormous stress through the thoracic and cervical spine. Never use straps.

These points are just 2 of about 50 key points that you need to look for.

If a picture is worth a thousand words then a video must be worth ten thousand words. Check out the video for the correct form (please ignore Chaar's voice over on the first video and my phone going off on the second - however appropriate song "you got to get it up").

The Do's & Don't of Nutrition (Part 2)

Over the next few weeks I will be adding to this list.

The Do’s of Nutrition

Whenever possible, eat organic foods

Organic farming differs from conventional farming in the methods used to grow crops. Where traditional farmers apply chemical fertilizers to the soil to grow their crops, organic farmers feed and build soil with natural fertilizer. Traditional farmers use insecticides to get rid of insects and disease, while organic farmers use natural methods such as insect predators and barriers for this purpose. Traditional farmers control weed growth by applying synthetic herbicides, but organic farmers use crop rotation, tillage, hand weeding, cover crops and mulches to control weeds.

The result is that conventionally grown food is often tainted with chemical residues, which can be harmful to humans. Pesticides can have many negative influences on health, including neurotoxicity, disruption of the endocrine system, carcinogenicity and immune system suppression. Pesticide exposure may also affect male reproductive function and has been linked to miscarriages in women.

Conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

Looking at the US Department of Agriculture’s (USDA) nutritional values for fruits and vegetables today compared to 1975.3

Take a look at the loss of Vitamins and Minerals Since 1975:

• Apples, Vitamin A is down 41%
• Sweet Peppers, Vitamin C is down 31%
• Watercress, Iron is down 88%
• Broccoli, Calcium and Vitamin A are down 50%
• Cauliflower, Vitamin C is down 45%; Vitamin B1 is down 48%; and Vitmain B2 is down 47%
• Collards Greens, Vitamin A is down 45%; Potassium is down 60%; and Magnesium is down 85%

According to USDA’s own numbers, the vitamin and mineral content has dramatically plummeted – in just 30 years!

Notice minerals like iron and magnesium have dropped by more than 80 percent. That’s from commercial farming technology and powerful fertilizers that practically sterilize the soil – leaving it with little to no mineral content.

Supplement with Omega 3 Fish Oil

A study about the role fatty acids play in building the bone mineral density of young men found that concentrations of omega-3 fats were associated with positive bone mineral densities.

Researchers evaluated the bone health (hip, spine and body) and measured the concentrations of fatty acids in 78 teenage men over an eight-year span.

In addition to the other benefits, docosahexaenoic acid (DHA) was linked to better total bone densities, particularly in the spine, as well as positive changes in the spine for men between the ages of 16 and 22.

Flax Oil Compared With Fish Oil Many people have read that flax seed is ‘the answer’.

Contrary to advertising, Alpha Lineolic Acid (ALA), found in flax seed is only the precursor of Omega-3 fats, (not actually Omega=3 itself). It can be converted by the body to long-chain Omega-3 fats and so it may be substituted for fish oils.

However, ALA is not equivalent in its biological effects to the long-chain Omega-3 fats found in marine oils. EPA and DHA are more rapidly incorporated into plasma and membrane lipids and produce more rapid effects than does ALA. Studies suggest that intake of 3-4 grams of ALA per day is equivalent to 0.3 grams (300 mg) EPA per day. (around ten times more effective)

Relatively large reserves of Lineolic acid (not ALA) in body fat, found in vegans or in the diet of omnivores in Western societies, would tend to slow down the formation of long-chain Omega-3 fats like EPA and DHA from ALA.

Add Coconut Oil

Dietary coconut oil increases conjugated linoleic acid-induced body fat loss in mice independent of essential fatty acid deficiency. Biochim Biophys Acta. 2005 Oct 15;1737(1):52-60. Epub 2005 Sep 13.

Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obes Res. 2003 Mar;11(3):395-402.

Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003 Dec;27(12):1565-71.

The Do's & Don't of Nutrition (Part 1)

Over the next few weeks I will be adding to this list. Lets start with the do's.....

The Do’s of Nutrition

Keep a Nutritional Diary

By having your client writing down everything they eat, you may discover that they may consistently skip breakfast. It would also be advisable to have them log their emotional state when they eat.

Eat More Frequently (6 x per day)

In a study of meal frequency, it has been shown that a group eating 6 meals per day lost more fat that a group eating 2 meals per day – despite the calories being equal.

Increase Water Consumption

Water consumption must be increased. This does not mean tap water either. We are looking for high quality “live” water if possible – best choice is artesian water. One of the best I have found is Eternal Artesian Water from New Zealand.

Adding organic sea salt to your water can also be of benefit. All you need is a small pinch to a liter bottle of water; if you can taste the salt then you have added too much. Remember this is not the same as table salt as conventional salt is dried at over 1,200 degrees Fahrenheit. This amount of heat changes the chemical structure of the salt. Also, conventional processing adds harmful additives and chemicals.

Eat more meat

Modern man (an woman) are eating far less meat that what they should be all because they have been led to believe that it is unhealthy to eat too much meat.

Conjugated linoleic acid (CLA), a fatty acid that’s been praised for its ability to fight cancer, diabetes and fat, is in the news again. This time, a study in the American Journal of Clinical Nutrition has found that CLA does, in fact, help people to lose weight.

The meta-analysis found that people who took 3.2 grams of CLA a day had a drop in fat mass of about 0.2 pounds a week (that’s about one pound a month) compared to those given a placebo.

Previous studies have also shown that CLA appears to reduce body fat while preserving muscle tissue, and the compound has become a huge boon to the supplement market, popular with bodybuilders and dieters alike.

The absolute BEST way to get CLA is naturally from grass-fed beef. Grass-fed animals have from three to five times more CLA than grain-fed animals.

American Journal of Clinical Nutrition May 2007, Vol. 85, No. 5, 1203-1211

When we switch from grainfed to grassfed meat, we are simply returning to the diet of our long-ago ancestors, the diet that is most in harmony with our physiology. Every cell and every system of our bodies will function better when we eat products from animals raised on grass.

1. Grass-fed beef is naturally leaner than grain-fed beef.

2. Omega 3s in beef that feed on grass is 7% of the total fat content, compared to 1% in grain-only fed beef.

3. Grass-fed beef has the recommended ratio of omega 6 to omega 3 fats (3:1.)

4. Grass-fed beef is loaded with other natural minerals and vitamins, plus it's a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders.

5. Beef, in its natural grass-fed state, is a health food of the highest order.

Increase intake of vegetables (can include some vegetable juice)

Vegetables contain phytochemicals, which are powerful natural agents to promote health. Phytochemicals can reduce inflammation and eliminate carcinogens while others regulate the rate at which cells reproduce, get rid of old cells and maintain DNA.

Vegetables will also help to alkalinize your system, as most of us are far too acidic. Most people benefit more from increased vegetables than from extra vitamins. You will normally need a large amount of vegetables to optimize your body's pH acid/alkaline balance.

Up to one-third of the vegetables you eat should be raw, as cooking and processing can destroy essential micronutrients.

Asparagus

Escarole

Avocado (actually a fruit)

Fennel

Beet greens

Green and red cabbage

Bok Choy

Kale

Broccoli

Kohlrabi

Brussel sprouts

Lettuce: romaine, red leaf, green leaf

Cauliflower

Mustard greens

Celery

Onions

Chicory

Parsley

Chinese cabbage

Peppers: red, green, yellow and hot

Chives

Tomatoes

Collard greens

Spinach

Dandelion greens

Endive

Zucchini

If at all possible, always try to buy organic vegetables. If no organic vegetables are available, carefully wash your foods and remove peels and cores to minimize your exposure to pesticides and other chemicals.

Beware of using frozen vegetables. Freezing vegetables can damage the highly perishable micronutrients that aren’t even recognized, let alone measured, by food scientists. Biophotons are one type of these micronutrients.

Here are some pics of Mike Boyle's Strength & Conditioning taken during a training session

Alicia, Mike & Myself in Boston

Now after returning to Singapore I have had a few days to reflect on my experience with Mike Boyle.

I can not say enough about Mike. Not only is he very knowledgeable, but also a great guy who will go out of his way to help anyone.

If you are a personal trainer, coach, or in some related field I would recommend you next investment be in spending a week with Mike Boyle in his mentorship program. Don't waste it on your new laptop when your old one will do, or that 42" TV, or even that holiday you have planned.

This could well be one of the best investments you could make. - "Just Do It"

It amazes me how many personal trainers, coaches, etc don't continue to educate themselves. Some think they can get everything in a book and by watching videos but nothing beats attending live seminars, courses and internships.

I try to attend at least 4 events per year.... the latest being with Mike Boyle. I will write more on my experience on my time with Mike in Boston soon.

Next time you are looking for a trainer, ask them what additional training have they done, who have they studied with, what seminars have they attended, most will not be able to show you even one.

Dinner with Mike Boyle. Next to me is Alicia, she is the latest addition to Optimum Performance coaching team. We were the only ones to attend from out side of the United States/Canada.

Here

CLASS OF 2007OPT-Certified Personal Trainer Course Participants

Last month saw the start of the OPT-CPT course. Participants went through a tough 5 days having to listen to me go on and on....

One enjoyed my ravings so much they have now moved on to OPTS-Level 1 Strength & Conditioning Specialist.

We will be conducting the next CPT course in late Oct/early Nov 07. Check out Optimum Performance for more details.

This is intense. Not the best form but gets the job done.

Something to think about....

The world is a dangerous place to live; not because of the people who are evil, but because of the people who don't do anything about it. Albert Einstein

So what are you doing about making this world a better place?

Money and greed seems to rule the world. You see it everywhere.....

Looking at the fitness industry (because this is what I know best) everyone seems to be competing with everyone else.... if people would stop and realize first of all there is more than enough business for everyone and focus their attention on making the industry better.

How?

First, let stop all this BS... too many people are spreading lies for profit. This has to stop!

Optimum Performance Forum

Check out our new updated forum. We will be providing FREE workshops for members, discounts on products and much more.

http://optimumperformance.com.sg/board/index.php

Yesterdays Deadlifting workshop was a great success - great turn out and a great response.

Key points:

1. Correct imbalances first (most comment seen was flat back posture)
2. Start with learning the form from the top - not from the bottom.
3. Maintain neutral spine throughout the entire movement.
4. Head posture - keep inline with spine.
5. Don't use mixed grip, snatch grip is best.
6. Self-Myofascial Release is a MUST!
7. Train your core - correctly! (not with situps)

Below is a video of the correct form.

Dinner at Hog's Breath

Who's up for the 2kg steak challenge?

Steve Cotter with some of the participants of the "Fundamentals of Kettlebell Training" Seminar 23-24th June 2007

Steve Cotter will be back in 2007

Steve Cotter will be returning latter this year for a second series of seminars - check back here for dates.

Seminars DVD's Now Available

DVD's are now available of the seminar - live raw footage so that you don't miss action. You can order directly from Optimum Performance

Steve Cotter's
The Fundamentals of Kettlebell Lifting

June 23-24, 2007

What a weekend - with having Steve Cotter present for the first time in Aisa. The participants found out the hard way how much work can be achieved through kettlebell training.

Not all were personal trainers either. Just goes to show kettlebell training is starting to take off in Aisa.

We are already planning a second seminar will post the dates when we have finalized a date but will be looking around August.

For those who could not make it to the seminar there will be DVD's available within a week or two - you can pre-order at Optimum Performance

Been awhile since I've had a chance to update the blog.

So mush has been going on... new product developments including a new line of nutritional supplements.

OPTS Certification Program Level 1 & Level 2 have started (level 2 next weekend) with a fully revamped program.

Most exciting.... we have a new mascot - an American Shorthair cat, well actually kitten. She is currently only 6 weeks old and still with her mother. She will be with us in about another 4-5 weeks.

Our new 250kg tire has arrived...

See video below