A smarter way to train.

Filter by Category:
  • Are You Metabolically Inefficient? 1/4/2014 Signs and Symptoms:

    Unable to lose weight on a low calorie diet

    Unable to gain weight on a high calorie diet

    Unable to lose weight on a low calorie diet with endless hours of cardio

    Is this sounds like you, then this concept could change your life. It’s a bold statement, I know, but taking these following steps to ensure you are at your highest efficiency. You will undoubtedly loose, or gain, the weight you desperately strive for.
    Have you ever considered what EXACTLY Metabolism is? I hear on a daily basis that this person can’t lose weight because they have a slow metabolism (or, conversely, I can’t gain weight because I have a super fast metabolism). People will fit into all points on the spectrum, but the people who complain are usually on the ends.

    Let's first consider what metabolism is. Experts in the field agree that metabolism is the process by which hormones and enzymes break down food into energy and then utilize that energy for fuel. People who have a really slow metabolism will complete this process, well, slowly. The opposite applies to people who have a fast metabolism. Said another way, metabolism represents how fast we burn calories.

    What plays a role in how fast or slow your metabolism is?

    Your age affects your metabolism and is said to slow down by 5% per decade. Your lean body mass also affects your metabolism, so, the leaner you are, the faster your metabolism. Your gender affects your metabolism as well, with men burning more calories at rest than women (mainly because men typically have more muscle). It’s a testosterone thing - sorry.

    To discover how to improve your metabolism, look back at the earlier blog post about the 10 ways to burn fat.

    Moving on…

    Lets next look at if your metabolism is damaged, or, as I like to call it, Metabolic Inefficiency. The concept is not new, having been popularized by Dr. Layne Norton who is an awesome resource and wickeddddd smaahhhttt. He basically defines metabolic inefficiency, or damaged, as the state at which you are not achieving your goals based on the calories your consuming. An example of this is seen in people who participate in a super low calorie diet, but cannot lose weight. On the flip side, common sense would tell us that if you’re consuming 5000 calories a day, you should gain weight, but someone who is metabolically inefficient may not. This could be compared to being in a weightlifting program and not gaining size or strength. It is probably the programming, and in the diet case, it may be that you have not trained your body to respond in the way that you want it to. Or, you have tried to accomplish your goals at a pace that your body is not ready for. Our bodies are afraid of change, they like things just the way they are. Your body constantly tries to keep itself at homeostasis, but that’s a topic for later on.

    So what do one do if they are metabolically inefficient?

    The good news is that you can fix it. In order to lose/gain weight, you need to make changes to your current eating plan. If you are eating 800 calories a day, what are you suppose to cut from? A better question is, when you hire me as your nutrition coach, what am I suppose to cut from? The concept here is to build your daily intake of calories back up, slowly, then, once we agree that a certain number of calories is too much, we start to cut.

    Let me ask you one more question. Who do you think is healthier and more metabolically efficient: Person A who maintains weight at 2,500 calories a day, or, Person B who maintains weight at 800 calories a day? Hopefully you answered A. Reason being that this person has been able to consume an abundance of calories without gaining weight. Then, when we start to cut on Person A, we have something to cut from. On the flip side, 800 calories is borderline asinine, and we could never cut from 800 calories because its crazy.

    •Metabolism is the rate at which you burn energy
    •It takes practice to become more metabolically efficient
    •By slowly increasing calories, you will be able to lose weight more efficiently
    •The more muscle you have, the faster your metabolism is, so lift heavy and often!

    read more +
  • A day in the life of a hockey player. 12/26/2013

    What does it take to be a hockey player?  Please read the following article to get a sense...

    A Day in the Life…

    Your winter hockey season is now upon you and like many young athletes, you and your parents have the difficult task of juggling schedules that place a huge emphasis on the sport of hockey. At 6:00 am, your piercing alarm clock wakes you from that terrific slumber. School starts around 7:30 and your day is jammed packed with projects, lectures, tests, and keeping up-to-date with the gossip that is floating around the halls. As the day drags on, your stomach starts to rumble and you regret passing up the chance to grab a real breakfast at home before you bolted out the door to catch the bus or your ride to school. At noon you finally have a chance to grab something to eat, but lunch is looking about as appetizing as the frog you just dissected in Biology so you pass and just grab some chips, a soda, and steal a few things from your friend’s tray.

    Around 1:30pm you gaze up at the clock and cannot believe that you still have about an hour and a half to go. It seems like the minute hand is not moving and the lecture on Shakespeare’s impact on 20th Century literature cannot end soon enough. Finally, the school bell rings and it is over. It is now 3pm and you are running out of the building to hop in a car, so you can make the trip with some friends to the rink for captain’s practice at 3:45pm. You have been up for about 9 hours and have consumed about 700 calories worth of junk. You are feeling a bit sluggish, so you head over to the store and grab yourself a Mountain Dew and a power bar. Great Choice!

    Captain’s practice is the typical five on five scrimmage against your teammates, and you are skating hard, trying to impress some of the upperclassmen with your skills. You fore-check and back check as if this was a Super 8 playoff game - really pushing yourself for the hour and a half that you are on the ice. Once the Zamboni door opens you head over to the bench to grabs your sticks. It is now 4:45pm and you need to rush over to another rink to suit up for your local team’s game. At the snack bar, you order some chicken fingers and French fries as well as a Gatorade. Another stellar choice to replace the lost calories and prepare yourself for the remainder of the evening! The game starts at 6pm which leaves you about 10 minutes to dress prior to the start of the game. You had better hurry.

    You finish strapping on your helmet as your foot hits the ice. After a brief warm-up, the battle begins and you are trying to go full tilt. You have been awake for about twelve hours, but it feels like fifty. The game ends in a loss for your team and you are not happy with your performance. Normally you can skate circles around your opponents but today you were not very crisp and it showed.

    It is now about 8pm as you head through the double doors into the parking lot. Your dad is there to pick you up and take you back home where dinner is waiting. During the 45-minute journey back home, Dad asks you how the day went and if anything monumental occurred in your life since he last saw you…over 14 hours ago.

    You pull into your driveway a little before 9pm, and you spread your gear in the garage to air it out. Mom has made some pork chops and applesauce. You throw two on your plate with a bit of salad leftover from yesterday and complain about how famished you are. After you inhale your dinner, you turn to the clock and it reads 9:30pm. You have a test first period tomorrow on that Shakespeare stuff, lots of pre-calculus homework, and you need to finish your Human Anatomy project from earlier today. Looks like it will be a late night once again, and it is only Monday. If you are lucky, you will be asleep by midnight.

    Let’s now re-cap the day. Total calories consumed? Perhaps 2,200. Quality calories consumed? About 500. Total hours worked? Approximately 18. Total hours allowing yourself to rest and recover? None. Negative impact on your body? Immense.

    In order for you to be able to perform in any athletic arena, especially through the rigors of the hockey season, you need to assess your daily activities and examine how you are treating your body. Rest and recovery are just as important as that extra practice or clinic. Eat nutritious meals so you can properly fuel your body and reload all that is lost during your active day. Every athlete should focus on what they are eating and how often. Too many times we see the effects of poor eating habits on the health, well-being, and performance of young athletes. It is also just as important that you find the time to have fun, relax, and be a kid.
    read more +
  • Exercise of the Day - Butt Burner 12/23/2013

    Today's exercise is a Butt Burner.  It is a great full body exercise working on the upper body, lower body, and core.  Take a look:

    read more +
  • Creating a Community Environment 12/19/2013

    Step 1 - The Principles of a CATZCoach


    How do you create an environment on your team that will motivate your players to train hard and prepare for your season? You cannot motivate athletes to love working out and practicing. However, you can create a climate that allows your players to feel safe and included. If they feel safe and included, motivation will follow.

    When we talk about being SAFE, we are not discussing safety from danger or physical harm. We are talking about emotional safety. To feel safe on the field, the athletes needs to feel safe from being berated or humiliated in front of their peers. They need to feel comfortable making mistakes because mistakes are one of the best ways to learn.

    Once an athlete feels emotionally safe in their environment, they will develop a sense of BELONGING. They will feel that your team is a place where they can feel good about themselves. Your team will be “their” place, a place they can be themselves. So, how do you do it?

    read more +
  • The NEW New Year's Resolution 12/8/2013 When it comes to Christmas and New Year’s, what’s the first thing that comes to mind? Is it Santa, spending time with family, or is it the anxiety of making yet another New Year’s resolution to lose weight? For reasons unbeknownst to me, the last two months of the year is when people celebrate the holidays, spend time with family, and binge eat. It is almost like food will never be seen again or available after the New Year so we better eat as much as humanly imaginable now so we don’t starve. I am included in this group mind you; I’ve been there and know exactly what you’re going through-once that first Oreo hits my lips, forgetttaboutit.

    When it comes to Christmas and New Year’s, what’s the first thing that comes to mind? Is it Santa, spending time with family, or is it the anxiety of making yet another New Year’s resolution to lose weight? For reasons unbeknownst to me, the last two months of the year is when people celebrate the holidays, spend time with family, and binge eat. It is almost like food will never be seen again or available after the New Year so we better eat as much as humanly imaginable now so we don’t starve. I am included in this group mind you; I’ve been there and know exactly what you’re going through-once that first Oreo hits my lips, forgetttaboutit.

    Maybe even more of a problem than overeating during the holidays is the over analyzing we do when it comes to the NEXT diet we are going to go on once the New Year hits. While you read about the latest fad diets that promise you will look your best in 12 weeks, let me be the first to tell you that they don’t work. Anytime you hear the word diet, run as fast as you can the other way because they don’t work, and science proves this. Research shows that the people who diet multiple times in their lives have more bodyfat than the people who don’t. Said another way, people in general have an amount of bodyfat that is directly proportional to the amount of times they “diet”. Now, let’s make one thing clear before we move forward. Just because the amount of times people try to diet is proportional to the amount of bodyfat someone has, doesn’t mean dieting causes more bodyfat- correlation does not mean causation. The scientific term to describe this phenomenon is called bodyfat overshooting. This basically means that if you start to diet at 30% bodyfat, and after 12 weeks get down to 25% or if you’re super aggressive 20%, you will inevitably shoot way past your initial bodyfat due partly to your metabolic rate being lower during your time dieting. At that point, what do you do, go on another diet only to repeat that cycle leading to more and more bodyfat.

    Two studies to look at about this:

    1) Biology’s Response to Dieting: The Impetus for Weight Regain. By MacLean, PS. In American Journal of Physiology. September 2011 Volume 301

    2) How Dieting Makes Some Fatter: From a Perspective of Human Body Composition & Autoregulation. By Dulloo, AG. In Proc Nutr Soc. August 2012.

    Diet after all is a four letter word and brings all the negative connotations as the majority of other four letter words do. Dieting involves a few simple things that create a failing environment before you even start. Diets describe that you can’t eat your favorite foods and that your life has to involve small meals every 2 hours to ignite the metabolic fire. Sound familiar? It is a load of you know what. Have people got super lean and lost tons of weight eating 10 times a day, yes. But just like some people love to run marathons, it’s just not for everyone, and in this case, the majority.

    Some things to consider when beginning the New Year and the new you:

    1) Be positive- This can’t be stressed enough. The more you think negatively about yourself and about how long it will take to get back to the ideal you, the longer it will take to get there. Think positively about yourself and enjoy the process.

    2) Be a good person- You may be wondering how this applies to losing weight, but in Dr. Stephen Posts’ book, “Why Good Things Happen to Good People”, he explains that you can live a longer, healthier, and happier life by the simple act of giving.

    3) Take Control over food- This means that instead of mindless eating and eating because something tastes good, eat because you’re hungry and not because you’re bored. Psychological hunger is much different than physiological hunger. Test out this theory by fasting one day until dinner.

    We have to train the mind before we train the body. If what sits on top of your shoulders isn’t working right, what sits beneath it won’t work either.

    In summation, when January 1 rolls around, let’s not think diet because we already know where that road takes us. Instead, let’s re-evaluate our way of thinking about ourselves, each other, and food, and let the rest take care of itself.

    read more +
  • Healthy Turkey Tips 12/6/2013 Simple Tips for a Healthier Thanksgiving Day!

    Enjoy a healthier Thanksgiving Day by following these simple tips:

    1) Eat Breakfast so you won’t be starving at the next meal.
    2) Don’t snack all day & drink lots of water.
    3) Chew your food slowly & watch your portion size. It takes your stomach nearly 20 minutes to signal to your brain that it is full. If you are trying to control your portion size, then slowing down and chewing is crucial. Moreover, chewing your food aids healthy digestion. Breaking foods down more thoroughly ensures proper nutrient absorption and can prevent indigestion issues such as acid reflux.
    You can still enjoy all the fun holiday treats just choose smaller portions and you can enjoy whatever you want.
    4) Don’t waste your time or calories on foods you can enjoy all year.
    5) Lighten up on your cooking. Try to use fat free chicken broth for cooking or use fat free sour cream for dips.
    6) Go easy on the alcohol. Lots of unwanted and wasted calories.
    7) BE ACTIVE. Start off the day with a workout. Burning calories early will set the tone for the rest of the day. You may feel guilty when you eat all those sugary snacks later in the day. Stay active through out the day. Go for a walk after dinner, or try to do some type of activity/exercise every 20 – 30 minutes. Ex: 20 mountain climbers each leg, 10 burpees, 30 jumping jacks, etc.

    Enjoy your holiday and enjoy your family.

    Eat Smart, Stay Active, Stay Fit!
    read more +
  • CATZNeedham Athletes (and Boston Breakers) selected for TEAM USA Soccer 12/1/2013 All the coaches and staff members at CATZneedham would like to congratulate three of our own on being selected to the U.S. Women’s National team roster for their upcoming match against Brazil. Forward Sydney Leroux, Midfielder Heather O’Reilly, and Goalkeeper Alyssa Naeher are the selected few, with Naeher being the only one of the three in search of her first cap with the USWNT.

    We wish the best of luck to team USA, and the Breakers selected as they take on Brazil November 10 in Florida.


    read more +
  • Fall Recipes - part 3 8/8/2013 With six new and healthy fall inspired recipes in your culinary arsenal, you are now better equipped to take on the monster we call holiday eating. Remember, preperation and creativity is the key success when it comes to healthy eating. Chicken and Pear Salad

    1 skinless and boneless chicken breast

    1 Pear sliced thin

    1 large bowl or plate of mixed greens

    2 teaspoons balsamic vinegar

    2 teaspoons maple syrup

    1 teaspoon Dijon mustard

    ¼ cup extra-virgin olive oil

    ½ cup rough chopped pecans

    *Dressing in Bold

    Makes 1 serving

    1) Grilled/Saute/Bake Chicken until your desired doneness, let rest until salad is made, then slice

    2) Whisk balsamic vinegar, Dijon, maple syrup together, then slowly add EVOO. Add salt and pepper to taste

    3) Add roughly chopped pecans, sliced chicken, sliced pear to bed of mixed greens, then drizzle with dressing.

    Nutrition Facts:

    Calories: 468

    Fat: 22.9 grams

    Carbohydrates: 39.8 grams

    Fiber: 11.1 grams

    Protein: 26.7 grams
    read more +
  • Fuel for Fire 8/8/2013

    The combination of healthy, easily digestible carbohydrates and high quality protein in the Fuel Packs means that they work well as both a pre-workout natural fuel source and a post-workout recovery food. Fuel Packs are different in terms of what they are—the first all-natural fruit-protein combination in a single serving pouch.  Easy to carry and easy to use.  And...they taste great!

    This is their website: Fuel for Fire

    read more +
  • Youngest to summit Mt. Everest 5/22/2011 A 13-year-old American boy became the youngest climber to reach the top of Mount Everest on Saturday, surpassing the previous record set by a 16-year-old Nepalese.

    Jordan Romero called his mother by satellite phone from the summit of the world's highest mountain, 29,035 feet above sea level.

    He is now one climb away from his quest to conquer the highest peaks on all seven continents.


    Listen to his interview with Harry Smith:  Harry Smith interviews Jordan Romero

    read more +
< Prev 1 2 3