My friend Alwyn Cosgrove is a stage IV cancer survivor….twice.

He is alive today because of donations made by people like you and me long before he was ever diagnosed.

Because of the research made possible by donations to the Leukemia and Lymphoma Society, treatments have been developed that save lives that not too long ago would have never had a fighting chance.

I’d like you to make a donation today.

I realize that there are many causes out there deserving of assistance.  I also realize that money is tight these days.  So I’ll make it worth your while.

In return for your donation today, You’ll receive the entire Lift Strong collection on CD.  That’s 800 pages from the top minds in the fitness, rehab, and strength and conditioning fields.

If you ask me, it’s a win-win.  You save lives AND you get information you can’t get anywhere else that will impact your life.

Go to www.liftstrong.com now and donate.

Thanks

Bill

First and foremost, Happy Veterans’ Day.  For those who’ve served and continue to do so, you have my utmost respect.

On to lesser things…

Go to www.indianapolisfitnessandsportstraining.com right now!  I’ll wait…

We’ve updated the website to make it a bit more user friendly (mostly for me because I’m not technically savy) and make it easier to update.  Check the site regularly because we have some stuff coming up that you’ll be interested in and won’t want to miss.

www.fasterfatlosszone.com is growing.  I just put up the November training program as well as a “before and after” of my very own brother.  A while back I challenged him to come down to the gym and I’d train him for the “family discount” because he was putting on the pounds around the middle.  Truth is, I didn’t think he’d follow through, but he did and made a tremendous tranformation in just three months.

He was so motivated that he took me up on a challege to try the Warp Speed Fat Loss Program.  He’s two weeks in and continues to kick ass.

For those of you who’ve asked about the posterior capsule stretch for the shoulder.  I’ll make an effort to post a photo and some cues for you later this week.

I got an email from my buddy Rob Pilger who recently opened his boxing gym in Columbus, Ohio.  Go to www.oldskoolboxing.com to check him out.  He’s just 10 minutes from the famous Westside Barbell Club.

Bill

I’ve talked about this before, but I’ve been overrun (pardon the pun) by injured runners over the last 2 weeks.  4 new runners this week alone.  All overuse injuries.

All of them had at least one, and more commonly several, significant finding such as weak core musculature, poor hip range of motion, poor hip strength, lack of ankle dorsiflexion, functional pronation, etc.

If your foot hits the ground 1,500 times per mile at 2+ times body weight loads with any of the above, something will eventually wear out and become symptomatic.

On my drive to my clinic, I counted 14 runners on the road and sidewalks making an obvious effort at weight loss in the wee hours of the morning.  By observation, I’d say two of them were probably “in shape enough” to run.

Is there really that much “leftover” from the jogging craze?

Let me be blunt…

Unless you’re training for a marathon or some other endurance-related event and have been properly evaluated by a qualified health professional who gives you the green light that it’s safe to run….then don’t run.

Find another activity that is probably more effective in the first place.  If you must run, then have the willingness to properly prepare to do so.

Bill

I’m still pretty lean from my first couple times through the Warp Speed Fat Loss Program, but I’ve been wanting to see what I could do as far as getting into “contest shape” at my tender age of 42. 

I’m think a little more muscle mass would be nice (I can’t help myself), but before I go for it, I’m going to do another round of Warp Speed.  Some of my best gains came after my first bodybuilding contest at age 21 when I hit the 5% body fat marker (hydrostatic weighing).  Insulin sensitivity and nutrient partitioning is improved when you’re leaner, and there’s less chance of adding excessive amounts of body fat when calories are increased.  If you’re looking to add some muscle, it might be a good idea to lean out a bit first.

This’ll also give me an opportunity to be more supportive of the lovely Diane who’s down 11.5 pounds on her current program.  My pizza night didn’t go over too well last week.

Other notes…

I can’t stand peanut butter, however, almond butter rocks!

Official opening day for I-FAST is August 4th, but if you’re in Indy and want to stop by, I’ll be in and out over the next two weeks if you’d like to stop by and check it out.  Just drop me line.  You can also sign up for the gym newsletter, which has some discount membership bonuses in it, on the website.

Most protein powders still taste like sh*t.  I do have two favorites that I use, but c’mon this is 2008.  If you say it tastes like chocolate carmel, it should taste like chocolate carmel.

I’m testing the Tiger Tail vs. “The Stick” for self-applied soft-tissue treatment.  So far the Tiger tail is winning.  I’ll keep you posted. (You can get them at PerformBetter.com)

Bill

P.S.  I’ll track my progess at the Faster Fat Loss Zone if you’d like to follow along.

The lovely Diane and I went cooler shopping over the weekend.  She’s been hitting the fat loss program pretty hard over the last month (down 10 pounds of fat!!) and her cooler was looking a little worse for wear.

Our quest for the perfect cooler for her got me thinking about what this purchase really meant.  It meant that my wife’s behavior had reached a level of consistency that I don’t think even she is aware of.  She’s like a fat loss machine.

She’s become a master of food prep, packing, and cooler carrying.

It’s interesting how often new fat loss clients balk at the idea of carrying their food around in a cooler to assure that they eat at the right time of day AND eat what they’re supposed to.

But what if they did it anyway?

We were out of the house yesterday for few hours, but before we left, the lovely Diane was sure to bring along the meal that she’d have missed had she not planned ahead to bring her own food along.

I was so proud.

It was automatic.  She wasn’t stressed out about it.  She wasn’t concerned about what anyone else thought.

It’s just what she does now.

She’s consistent and her progress shows it.

Bill

P.S.  Mike Roussell, Jon Fass, and I have put together the ultimate fat loss community for you at www.fasterfatlosszone.com.  It used to be the website available only to our private training clients, but now you can check it out for 14 days for only $1!  We have a new program each month, instructional videos, weekly articles, and a complete members forum.  Check it out today.