Nashville-based D1 Sports Training and Therapy is set to open its 7th location in mid-October in Little Rock, Arkansas. D1 is a revolutionary training facility where children and teenagers are coached to take their abilities to the next level. Although D1 specializes in coaching junior high, high school, collegiate, and professional athletes, anyone who trains here is treated like an elite athlete.

One unique feature of D1 is there inclusion of a local professional athlete within each facility. Every time a new facility opens, D1 brings on a celebrity pro with area ties as a part owner of the complex. Such athletes have been Peyton Manning (Knoxville, Nashville, Chattanooga, TN), Philip Rivers (Huntsville, AL), Shane Battier (Memphis, TN) and most recently, Jermain Taylor in Little Rock.

For more information or to find out how you, your team, or office can become the newest product of D1, visit www.d1sportstraining.com.

Closed-chain extensions can be done with zero weight and only require a step, box, or other elevated surface solid enough to withstand a person’s body weight. In the starting position of CCX, one foot is placed on an elevated surface, while the other foot is kept off the ground. Both knees are straight in the beginning of the exercise, with the leg not touching the ground positioned slightly in front of the body, as demonstrated in Figure 1. Once this position is reached, the weight-bearing knee is gently bent until the knee cap is in-line with the big toe from the view of the person performing the exercise, as displayed in Figure 2. The knee is then straightened back to the original position.

Figure 1

Figure 2

Another great aspect of CCX is that it does not have to be performed in a fitness center. Surfaces in one’s home, such as stairs or front steps, adequately provide the only “equipment” needed for this exercise.

While the other lifts mentioned are also great for strengthening the knee, closed-chain extensions are a structural lift that improve joint stability by not only strengthening the muscles surrounding the knee, but also by improving one’s balance. The benefits of a stronger knee include ease in performing daily activities such as walking or jogging, reduced pain in any given movement, and reducing the probability of future knee injuries.

Performing this lift twice a week for two sets of ten repetitions on each leg is a great way to improve the health of the all-important knee joint. Whatever the cause of pain, the closed-chain extension is an exercise no knee should be without.

The TRX really is one of the best home fitness items I have ever used. I include it in my own workouts twice a week. My club has owned one longer than I have been on staff, and our members love it. Its versatility allow a number of strengthening moves, such as incline and regular pushups, dips, bicep curls, tricep extensions, hamstring curls, bridges, hip adduction and abduction, and more.

The only other equipment needed is a structure solid enough to support one’s body weight. Once the TRX is looped around any such structure, a home gym is born. Even with all that the TRX can be used for, it can be purchased for only $149.99. That’s about what 3 months at a crowded, sweaty gym would cost! So if spending your economic stimulus check on something that is long-lasting, easily stored and carried, and comes with proven results, look no further than the TRX. Visit their website where you can find out all the information you need, such as exact weight, shipping costs, and other purchase related questions.

And while you’re at it, help support this site! When making a purchase, use the code 4949 to let them know you heard about the TRX on Macssistance.com.

Hardcore runners will likely refute this point till their dying day. However, fitness specialist Alwyn Cosgrove (www.alwyncosgrove.com) recently presented at the National Strength and Conditioning Association’s national conference, breaking several previously held ideas about fat loss.

“It comes down to disrupting the body’s resting metabolic rate,” said Cosgrove. “Effective fat loss hinges on the post-workout ‘what happens?’”

Long, steady endurance training does little to disturb the resting metabolic rate. With heavy lifting or intense running spurts, a greater demand is placed on the body than with an hour long jog. Heavy lifting, says Cosgrove, has been shown to increase the resting metabolic rate by 13% an hour after a workout, and by 4% sixteen hours after a workout.

In addition to increasing the amount of weight lifted, Cosgrove recommends taking rest times of 60 seconds or less to “create maximal metabolic disturbance.” A specific example he gave was to perform a heavy upper body exercise for less than a minute, then move to a heavy lower body exercise for less than a minute, then take a minute-long rest. This approach allows a total body workout that builds strength and burns fat simultaneously.

Take Away: Many will always prefer aerobic exercise to strength and interval training. Aerobics will always have their place, as they are great for increasing VO2 max and muscle endurance. If the goal is fat loss, however, heavy resistance with short rest time is a proven method with a clear advantage.

For my clients who want to burn fat, I end their sessions by having them complete a 4-station complex, take a minute rest and repeat 2-3 times. This is a great way to end a workout and leave yourself feeling exhausted.

Ok, I’m not going to make the above statement. But I have certainly concocted a sandwich that must be pretty close.

We’re all familiar with the health benefits and hunger satisfaction of a peanut butter and jelly sandwich. We all know the same about a peanut butter and banana sandwich. So what do you get when you put these two recipes together…and throw in some blueberries? Quite possibly, the best pre-workout sandwich ever.

Peanut butter has about 4 grams of protein per tablespoon. Although it’s fairly high in fat, it mostly contains the mono-and polyunsaturated kinds (which are good for you). In addition, it also is high in minerals such as magnesium and zinc, as well as fiber and Vitamin E.

Bananas are fairly high in phosphorous and magnesium and very high in Vitamin C and potassium, a nutrient no weight lifter can get enough of.

Blueberries are one of the most healthy fruits on the planet. Incredibly high in antioxidants and fiber, blueberries should be consumed on a daily basis. Finding another way to enjoy them is always a plus.

Now if I can just think of a better name for it than a “Peanut butter and banana and jelly sandwich with blueberries.”

Take Away: I recommend this sandwich an hour or so before working out because of the energy it provides, the health benefits, and it tastes amazing! This is a cheap, easy meal that anyone can and should prepare.

Exhibition Hall

The National Strength and Conditioning Association’s national conference was held this past week in Las Vegas. This year’s meeting was the second most attended in the NSCA’s 31-year history. With the 30+ classes and meetings offered over the 3-day event, several topics of interest were covered and a wealth of new research was divulged.

In addition to the great classes I attended, former Olympic gold medalist Rulon Gardner gave the keynote address at the opening ceremonies. For a reminder on Gardner’s 2000 Sydney underdog performance, refer here.

Next year’s conference will return to Las Vegas July 8th-11th. After experiencing this collection of strength and conditioning professionals and vendors first-hand, I will most certainly be back in 2009. I would recommend the same for anyone working in the fitness profession. Even if hearing lectures on the latest strength and conditioning research is of little interest, the networking opportunities are phenomenal. Plus, it’s in Vegas.

Above are pictures from one of the sessions, as well as the exhibition hall floor where vendors such as Power Lift, GNC, and Power Systems, showed off their latest equipment and products. For more information on the NSCA, visit their website at www.nsca-lift.org. Their expertise not only pertains to athletes, but also to the general public. I believe there is no greater fitness organization in the world. Although, I might be a little biased.

Medicine balls are the most underrated piece of equipment in the gym. Even though a variety of exercises can be performed with their use, rarely are they utilized for more than ab workouts and plyometric movements. A major reason why they can be used in a wide-range of exercises is because of the vast options in their circumference and weight. Here are some example exercises in which medicine balls can be included.

Lower Body:
Front Squats
Walking Lunges
Overhead Backward Lunges
Lateral Lunges
Romanian Dead Lift
Calf Raises

Upper Body:
Front Shoulder Raise
Lateral Shoulder Raise
Overhead Press
Body Rotations

Full Body:
Hay Bailers
Squat-to-Press
R.D.L-to-Overhead Swings

As medicine ball exercises can be done in a gym or the home, this is a great piece of equipment to spend your stimulus check on. They are durable, easily stored away, and safe to use without supervision. For additional information, visit www.power-systems.com.

I recently tried their “new and improved” Big 100 Colossal bar. This is a meal replacement supplement, not to be confused with a post-workout protein bar. Unfortunately, Met-Rx does little to let the consumer know about this. That is, of course, unless you consider the 4 millimeter wide by 1.5 inch long fine print message reading “Meal Replacement Bar” near the side bend of the wrapper to be an adequate signal.

Here’s my problem with this product: 6 grams of saturated fat, 570 milligrams of sodium, 30 milligrams of cholesterol, and it’s marketed with the other MET-Rx protein supplements. For what it is–a meal replacement bar–this is not such an unhealthy item. The problem is that many people will see this big bar from a reputable company positioned next to all the other protein bars, and the first thing to catch their eye will be the 31 grams of protein versus 0 grams of trans fat clearly noted on the wrapper. And before we blame GNC for improper placement, it should be noted that MET-Rx’s website also lists this item under its “Muscle Mass and Strength” category.

The Big 100 does, however, taste good. It also provides a nice combination of protein and carbohydrates, in addition to decent amounts of vitamins A, C, E, B-6, and B-12, calcium, iron, and phosphorous, as well as other minerals. Therefore, if a consumer is on a diet that includes substituting a meal for a replacement bar, this would probably be a good one.

Take Away: Weightlifters who are just looking for additional protein should look for a protein bar without the saturated fat, cholesterol, or sodium of this one. But, if a meal replacement bar is what you need, this is certainly one that won’t discourage the taste buds. Individual bars run around $2.60, with boxes going for $34, give or take.

Energy drinks are said to be the coffee of the new generation. In fact, Success magazine reported a phenomenal 700% increase in sales in the energy drink industry since 2001. For those who do not feel like acquiring a taste for hot, black caffeine, energy drinks such as Red Bull and Monster subjectively provide a tastier substitution. Yet, we’ve all seen the commercials telling us that energy drinks are “bad.” The main reason why energy drinks have a such a label is due to their high amounts of sugar. Of course, this is why sugar-free energy drinks were introduced, which seek to provide the same boost without the high doses of sugar. But what if an energy drink existed that not only provided quick energy without a sugar crash but was also really good for you?

Vemma, an Arizona-based nutritional supplement group, is the responsible party for what some say may be the next big energy drink: Verve. While it does not have the caffeine of Monster (about half the amount), it does have something that neither Monster or Red Bull have: Vitamins A, C, D, and E, Mangosteen Juice, Organic Green Tea, Organic Aloe Vera, and a plant-derived blend of minerals. Additionally, it also has the energy-packed B vitamins of the other energy drinks.

I’m not a fan of green tea due to my love of great taste, and I cannot imagine enjoying the taste of aloe vera. But somehow, Vemma has found a way to put all of this into an 8 oz. can and make it taste really good. Both the sugar-sweetened and sugar-free versions of this drink were quite tasty.

Let’s be honest: if something tastes bad, you’re not going to drink it. This is the first thing I look for in an energy drink. The second thing I want to know about an energy drink is whether or not it will have positive results. I cannot say I noticed a great change here, but my thirst was quenched and I certainly felt no crash or jitters. Finally, I want to know that I am not putting something unhealthy into my body. In addition to the long list of vitamins and minerals, I know of 34 physicians in my city of Little Rock, Arkansas that regularly drink Verve.

If energy drinks are your thing, I recommend investing a small part of your stimulus check in this product. For more information on Verve or other Vemma supplement, visit www.myverve.com/drstevejones.

You’ll never see me give financial advice on this site…not exactly my field of expertise. But I have even heard economists say that a great way for people to spend their economic stimulus money is to use it for health related products or services. Whether that be a gym membership, a check-up with a specialist, or spending a little extra on organic foods, I certainly advocate putting free money into an investment you’re stuck with for the long haul.

In light of this, over the next month or two I’ll be reviewing a few health and fitness related items. From these reviews, I’ll give you my impressions of the product and whether or not I recommend buying it. Look for my first review to come later this week.

Until then, keep lifting.