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PEX Health and Fitness

THE NEWSLETTER

Top-of-the-morning to ya, humans!

I hope you all had a wonderful weekend. The sun was out, so that was cool. But the temperature was too cool, for my liking anyways, so I guess the weekend was a toss-up. Nothing really beats going to an icy/frozen playground with your daughter (who must be part Inuit, considering she is immune to the cold weather) only to watch her wipe out on the ice about 7,432 times. She's a champ, though -- I told her that she was going to lose all of her baby teeth, anyways, so not to worry if she lost a few now.

I'll tell you what was not a toss-up; Liz and I went to Capella's in Needham on Saturday night for a little date night. (Great spot, by the way.) I mentioned that we were going there in a weekly email I send out to all of my personal clients, in case anyone else was going to be there that evening. And wouldn't you know it, but my man Mike Feldman (an absolute stellar human being) called the restaurant ahead of time and took care of the bill for us!

(Unfortunately we didn't know this until the very end of the meal, or else I would have ordered enough food for the rest of the week -- jkjk). Needless to say, I will start letting everyone know what restaurants we go to on the weekends, LOL.

But seriously, Mike Feldman is a great human being, and it totally made our night. I hope you all have a Mike Feldman in your life. But even better, we should all try to be a Mike Feldman for someone else in our lives. I guarantee your life will be more fulfilling.

READ // WATCH // LISTEN

Trainer Training Tips

Today's health and fitness post comes from our very own

Marjus "Mario" Tahiraj, Owner of Conquer Health and Fitness.

Eccentric Weight Training

(And why it's positive to get negative)

Sometimes during training sessions, clients will ask me why we perform the lowering portion of a movement so slowly. I love being asked this question because it affords me the opportunity to explain the methodology behind one of my favorite training techniques: Eccentric Training (emphasizing the "negative," or lowering part, of any concentric/eccentric lift).

Eccentric Training is commonly used in athletic training programs and physical therapy settings, especially when focusing on rehabbing ligament injuries, because the benefits are extensive. In essence, this type of training focuses on slowing down the elongation of the muscle process so that the muscles are more acutely challenged while under a load. This leads to stronger muscles, increased metabolic activity and faster muscle repair. Eccentric Training is a great way to teach someone how to stabilize and control their body-weight, while also teaching proper form; strengthening the mind-body connection.

I began exploring this style of training when I was suffering from back pain. I was lifting weights incorrectly, and the injuries were piling up. I was always in pain and I was very frustrated. I do not believe in the “no pain, no gain” theory of exercise. I do believe, however, that our bodies can do amazing things if we treat them well and have the right exercise programs in place. I changed my whole training regimen to incorporate an Eccentric Training routine and the results were undeniable. I have since implemented Eccentric Training, in some form or other, with 85% of my clients.

Studies have shown that Eccentric Training can be beneficial to those who are trying to lose weight, too. While an eccentric contraction uses less energy and oxygen than a concentric contraction, the negative movement creates more force. This enhances muscle growth but also increases the rate of metabolism, and the conversion of energy, promoting weight loss. And we all know, the more muscle you have, the more calories you burn. Building muscle allows you to eat more, while looking better and feeling stronger. According to research conducted at Wayne State University, a full-body eccentric workout increased the resting metabolism in athletes by nine percent for up to three hours following an exercise session.

Eccentric Training can also build muscle size and strength more efficiently than standard concentric-eccentric movements. It is important to remember, however, that since we are focusing on elongating the muscle slowly by lowering the weights downward, we must be mindful of how much weight we are using. In order to avoid injury, (since pushing or pulling the weight back up is more strenuous than lowering it) it is recommended that you are using 50-70% of your max capacity or 1RM (one-repetition maximum) while you are performing eccentric-based movements. Additionally, eccentric exercise strengthens your muscles and your connective tissues, which helps to prevent injuries and improve mobility.

I have found Eccentric Training to be greatly beneficial to my older clients. I have seen them get stronger and faster, all while accumulating less aches and less complications with their form. Eccentric Training can help increase bone strength and density, in turn lowering the risk of osteoporosis.

As you consider any new workout program, it is wise to have an expert coach or trainer help you to set your limits and perfect your form. The results of Eccentric Training are proven and I strongly suggest that you try incorporating this style of training into your workout regimen. You will not be disappointed!

If you see me around the gym, make sure to wave hello!

PEX Podcasts

If you're hankering for a good podcast to listen to, check out this one that was sent to me by my good pal, and death-defying-master-of-disaster, Mike Kendall. (A lot of Mikes in this newsletter...)

Smartless Podcast - David Sinclair

The quick and dirty rundown: "Smartless" is a podcast hosted by Jason Bateman, Sean Hayes, and Will Arnett. It's hilarious, but it's also filled with some high quality information on the given topic of discussion.

On this episode, they talk to David Sinclair. Dr. Sinclair is an award-winning Biologist, Professor of Genetics, and is highly-regarded for his profound work in the Ageing & Anti-Ageing field.

Here are the Cliff Notes: if you want to live a healthier and longer life, start incorporating these three things into your weekly routines:

1) Fasting,

2) Exercise,

3) Resveratrol (and probably Nicotinamide Riboside).

I have been preaching about the benefits of These Three Kings for the last decade, so you may already be familiar with their synergistic benefits on kicking ass. BUT, if you're anything like my mother (who listens to none of my recommendations unless she reads about them months later in a checkout-aisle-magazine) you might want to give this a listen.

Click Here to Listen

PEX IN THE COMMUNITY

In honor of Women's History Month, PEX Health and Fitness will be contributing to "Girls on the Run" for the month of March.

Are you looking for a way to keep your daughter healthy and active this Spring?

Join us for Girls on the Run.

"At Girls on the Run, we inspire girls to recognize their inner strength and celebrate what makes them one of a kind. Trained coaches lead small teams through research-based programs that include running games, activities and discussions. Over the course of the 10-week program, girls in 3rd through 8th grade establish a lifetime appreciation for health and fitness and develop essential skills to help them successfully navigate the world. The program culminates with a celebratory 5K to recognize the girls for all of their achievements.

Girls in 3rd-5th grade will participate in Girls on the Run, while Girls in 6th-8th grade are in Heart & Sole. No running experience necessary! Girls set their own goals and we help them achieve them.

Whether we meet safely in small teams or connect virtually, we are ready to welcome our girls back for the Spring season. The season will begin the week of March 28th. More details on registration coming soon!"