I’d strongly recommend reading – I can’t believe I’m writing this – Tom Brady’s book ‘The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance’. I’m a New York native and a Jet fan whose heart Tom Brady has repeatedly stomped on – so, while I don’t like him PERSONALLY – and always root for him to lose (as I did Kobe BryantJ) his passionate approach to being great at the game he loves – is one I admire – and one that we can all learn from:
1) 2,4,6,8 What Do We Appreciate? Omega 3,6,9 and Anti-Oxidants
(That doesn’t rhyme– but I am not a poet)
Studies show that these are two of the most important supplements/nutrients one can take. For the omegas, if you can get enough in natural foods: salmon, cod, tuna, scallops, krill, that is better than taking a supplement. For antioxidants: berries, melon, cantaloupe, spinach, kale, kiwi, etc. How do they help us remain youthful? The Omegas (almost sounds like a family band, right?) – are invaluable towards heart health, help in collagen production – which makes skin have elasticity – and supports bone growth. More importantly, recent studies out of USC (and other researchers) – and reported on by the
American Medical Association – show that omegas and anti-oxidants help to keep TELOMERES in our cells- long and intact (imagine telomeres to be the caps on shoelaces, preventing them from fraying).
These telomeres are part of the building blocks that life is sustained on – so taking in nutrients that protect them – is pivotal.
2) A Quick HIITING word about HIIT (High Intensity Interval Training):
HIIT training involves dynamic bursts of fast twitch muscle movement. Sprinting, box jumps and other plyometrics, swimming, dynamic kettle bell swings, spinning, all provide opportunities to strengthen your heart, and burn more calories ( HIIT also helps telomeres remain elongated and un-frayed).
Sprinting is most beneficial – but it requires a level of hamstring and hip flexibility that many don’t possess. So I recommend doing short sprints UP A HILL. Ideally, the hill has a 8-12 percent incline. This lessens the impact on your body, and shortens your stride ( this prevents a top end speed, which is fine – because who are you competing against except yourself? – but it doesn’t lessen the benefits. Many injuries occur while accelerating, decelerating, or changing direction. The hill offsets all the negatives. Walking down that short hill has low-to-no-impact, and you will use that walk back down the hill for your recovery time. Ideally, your intense run (bike, swim sprint, box jumps, or kettlebell swings) will be for 25-60 seconds.
The least beneficial HIIT is spinning, in my opinion, for two key reasons. 1) Spinning requires you to be in a very unnatural position: hunched over, your torso over your waist, forcing your piriformis muscle to shorten – which we really never want to do. #2) Over the long-term, spinning tightens your hamstrings and hip flexors. In order to offset it, you would have to do yoga right after each and every class. So while it burns calories and gets your heart rate up, it does other things that are negative for the human body – especially if you are over 25. You are, right? If you aren’t, please ask your parents for permission to read this blogJ
That’s it! Go live a little!
Jorge Perez is a produced writer, trainer, underwear/swimwear model who is
ACE (American Council on Exercise) Certified, Muy Thai Kickboxing, TRX, Kettlebell, Older
Adult Certified, and a Sports Performance/movement expert. He’s trained NBA players, Dance
Theatre of Harlem dancers, ballerina Katie Moorhead, Fitness Models Bill Freda and Alysha
Marko. He trains clients one-on-one, in small groups at different facilities in NoHo and North Hollywood Park, and teaches a Men’s hip mobility class – designed to promote better physical intimacy with women – at local Yoga studios.
His Instagram handle is: BodiesofWorkPersonalTraining, and he can be reached at: BetterBodyofWork@gmail.com