Posted by Andy Petranek : Saturday, Jun 17, 2006
So it's now officially summer, and there's never been a better time to get outside and try a new sport or get re-acquainted with one you used to do. I've tried a few things in the past couple of weeks - wakeboarding and rock climbing. I was a complete beginner to wakeboarding, as was obvious by my inability to stay up longer than about 20 seconds. I've had a lot of experience rock climbing, but it's been abouot 6 years since I've done it, and did it feel great! I went with Lisa, Becca and a few of her friends to an indoor climbing gym in West Los Angeles called Rockreation. Check out pictures of these latest adventures here.
Whatever you choose to do, make it fresh and fun and enjoy it with your friends!
Posted by Andy Petranek : Wednesday, May 24, 2006
Four of us from Petranek Fitness attended the most recent CrossFit Certification in Santa Cruz - along with 150 of our best friends. Lisa Fuson, Dan Ostlund, and Rob Roman are now "certifiably" CrossFit! Check out the photos here.
Posted by Andy Petranek : Monday, May 08, 2006
...and we have a winner! Winners, actually.
Taking 1st place ($300) for the guys was Mau Balvanera. At 165 lbs, he deadlifted this weight a whopping 57 times! This was a 27 rep increase from 6 weeks ago.
Runner up was John Kilker, who actually was the most improved - 33 reps to be exact!
For the women, Becca Borawski and Dawn Forrester split first prize ($210). Becca lifted 110 lbs 50 times, and Dawn improved by 19 reps!
The next challenge starts in 2 weeks - for details click here. Congratulations to all the competitors. For more pictures, click here.
Posted by Andy Petranek : Friday, May 05, 2006
How many of you have heard time and again that to reduce the risk of coronary heart disease (CHD) you need to lower the amount of fat you eat? What about cholesterol - haven't you heard the same thing, over and over and over again?
In a recent study (published in JAMA - Feb 8, '06), researchers found that even after reducing dietary fat intake over a period of 8 years, the risk of CHD is NOT decreased (even with a decrease in diastolic blood pressure and low-density lipoprotein (LDL) cholesterol levels!)
What does that mean? Well, as it turns out, there are many dietary and lifestyle factors that influence your risk of coronary heart disease (CHD) - pinning it on dietary fat and cholesterol levels, while easy, isn't the answer. Fine tuning your diet to increase protein, and reduce starches and gluten is a great place to start. For more specific dietary changes, we recommend a system called Metabolic Typing.
Suggested reading: The Cholesterol Myths by Uffe Ravnskov, The Metabolic Typing Diet by William Wolcott
Posted by Andy Petranek : Thursday, Apr 27, 2006
Have you ever thought about how many times during the day you sit down and stand up? Sitting and standing is one of the most functional movements we do in life. It also happens to be a highly functional movement in athletics and sport – its called a SQUAT.
The problem for most people is that instead of spending time each day running around and playing as kids do, hunting and gathering as our recent ancestors, or doing full range of motion squats in their workouts, they sit in chairs, losing leg strength and function. Without even knowing it, every time they stand up they begin to assist themselves with their hands and arms; and sitting down starts to look more like a controlled fall. After 20-40 years of this, sitting down on the toilet is quite the adventure.
For full body function, leg strength, trunk strength, and hip and knee joint health NOTHING beats the squat. Click here for a link to a recent article about the importance of squats to NFL coaches.
Try this: Every morning when you get up, add 30 “ass to grass” squats to your morning ritual. It might not add years to your life, but it will definitely add life to your years!
Posted by Andy Petranek : Friday, Apr 21, 2006
Do you plan on living to be 100? What about the quality of your life as you age past 60? Are you planning on spending it in good health, active, and enjoying your life?
You don’t really have to make a plan to do either of these things; however, what you do today has a huge impact on your “not-so-distant future. Your lifestyle choices around the food you eat, the exercise you get, the hours you sleep, and the stress you maintain in your life (and your processing of this stress) all play a factor.
If you look forward toward the rest of your life and think about how great it is going to be, bring yourself back to today. Are you energetic, full of vim and vigor, balanced in energy through the day, waking up refreshed each morning, or are you exhausted, stressed out, getting sick regularly, or suffering with minor digestive disorders? Little things today, mean trouble later on.
Suggested reading: Schwartzbein Principle by Diana Schwartzbein, Bike for Life by Roy M. Wallack, Nourishing Traditions by Sally Fallon
Try this: Take 1 step toward making a better choice today – work out, go to bed earlier, eat more veggies and fruit, plan a vacation, schedule a day off.