Dodging the (extra) Holiday Pounds

When battling the bulge, patience and consistency are the two threads that must wind themselves through every dietary option you choose to employ for success to be achieved. However, during the Holiday Seasons, everything goes out the window and it’s (eating & drinking) on like Donkey Kong! That being fact, how do we combat known…

Laying Down & Relaxing Just May Result in a New PR!

Stronger, faster and consistent!  That describes how your workouts have been for some time now.  Strength gains and improved stamina have been the norm.  You’ve been determined to achieve a new level of health & fitness.  Good for you! EXCEPT, lately you’ve been feeling like crap, you’re chronically fatigued and you’re actually getting weaker in…

Athletic Performance/Roller Derby: The Sciencey Learny Stuff

Coming off of a fun weekend in Destin, FL where the Muscogee Roller Girls enjoyed a great victory, I thought I’d repost this write-up (written by another writer/she also plays derby) for the girl’s edification.  Congratulations Jett Fuel #847 for earning MVP Jammer! What I Learned At: The Perform Better Functional Training Summit: Part One…

Ranger School: Optimal Potential for Success/Graduation

When asked by a young Army Infantry Officer if I could guarantee his success in getting into Ranger School I offered up a “hmmmmmm…” followed by a “yes.”  Barring any physiologic or mental impairment, I would absolutely *guarantee a Soldier, Sailor, Airman or Marine success in passing what is statistically and practically speaking (arguably no…

My name is Greg Burch and I approve this message:

This is THE MUST READ article for ANYONE/EVERYONE desiring to achieve better HEALTH and HUMAN PERFORMANCE.   PS…I didn’t write it but had a great time reading it!  Thanks Daniel Duane. Everything You Know About Fitness Is a Lie http://www.mensjournal.com/magazine/print-view/everything-you-know-about-fitness-is-a-lie-20120504 By DANIEL DUANE   Nov 2010 Gym machines are boring, CrossFit is sadistic, and dieting sucks. Luckily, none…

The Time:Benefit Truth About Exercise. If only you could invest your money this way and have such a guaranteed return.

Without writing a book, I want people to realize, know, discover, acknowledge the truth behind the large Return On Investment (improved fitness/health/wellness) to the small amount of time/effort one actually has to spend in order to receive this benefit. The human body can more or less be broken down into 2 divisions that are largely…

Physical Activity, nutritional choices, weight loss, cardiovascular health, weight loss maintenance…how does it all more less fit together?

I hear statements/questions daily like, “Greg, what exercise can I do to lose weight?” or “I need to ‘tone up’” or “My doctor says I am a ticking time bomb, my cholesterol is high, I’m fat, I’m pre-diabetic…” So, obviously where lie many problems, lie many answers and this creates a conundrum more commonly referred…

Good news in research regarding strength training.

“In conclusion, going to complete failure during lateral raise is not necessary to recruit the entire motor unit pool in untrained women—i.e., muscle activity reached a plateau 3–5 repetitions from failure with an elastic resistance of approximately 15 RM. Furthermore, strengthening exercises performed with elastic tubing seem to be an efficient resistance exercise and a…

If I can’t out-exercise a bad diet, why bother?

The anti-inflammatory environment (multiplication of muscle cytokines – IL6, blah blah…) provided by regular participation in exercise is linked to a reduction in chronic inflammation and a reduced risk of heart disease, type 2 diabetes, and certain cancers. Regular exercise helps reduce hypertension and improves/increases HDL (the “good”) cholesterol. So, even if you can’t out-exercise…

Warning! Only women who are serious about being healthy, looking good and feeling great need read any further.

An often-asked question is “Do women gain strength as rapidly as men when training with weights?” In an effort to answer this question, studies have compared the strength change between groups of untrained men and women before and after 10 weeks of isotonic weight training. The results reveal that no differences exist between sexes in…

What’s your goal new runner?! Is your race a means to an end or is it the end desire? Are you running to race or to lose weight? YOU need to know!!

Dear Butter Cream Gang, I have you in mind.  I just want to share some science/research/experience-based perspective on pre-race/run nutrition and then leave you to your own devices to ultimately decide what is best for you. I’ll also sprinkle in some facts about the run, your goals and how that affects your training.  In other…

To Pasta or NOT To Pasta (prior to exercise/a long run)? This is a good question!

For exercise performance, a higher carb diet (70%) is recommended. However, this is not the case if fat loss is the goal. Remember…performance or fat loss?  Pick ONE because they each require action(s) that counter-act each other. Afterwards, you may consider, as the ideal time to carb-up in preparation for a subsequent training event –…