Food Suggestions Made Simple

I recently have been getting questions concerning diet and eating suggestions.  I always tell my athletes I didn't get my degree in food but did take some classes and can give you suggestions but will not write out a diet.  I leave that to the experts not the performance coaches.  Bellow are some simple suggestions and I always try to go by.   My personal eating life I try and go with the 70-30 or 80-20 type weekly eating plan.  Eat 70 to 80 percent the same thing every week and 20-30 whatever you want with moderation.   I know after years how my body feels and adjusts and can make simple changes as I age. 

Proteins
-egg whites but remember the yolk has all the nutritional value
-chicken breast
-beef
-fish
-pork

Tons of ways to cook everyone of those choices.

Legumes
Lentils
black beans
red beans
pinto beans

Vegetables
mixed vegetables (broccoli, cauliflower)
green beans


1.  Don't drink your calories I rather eat mine
2.  Fruit 1-2 days a week is fine you don't need it everyday just extra sugar and fructose
3.  Try the 80-20 every week and your body won't feel the 20 bad your just ate for that one meal.
4.  Avoid processed stuff and shop on the outside of the store
5.  Pay extra to get your meals at restaurants made correctly or just ask for dressing extra on side
6.  Substitute your sides for steamed vegs without butter
7.  Rotate 5-7 meals for the week add delete one every 2-3 week so you don't get bored
8.  Ms. Dash, salsa, garlic salt, sea salt can all add taste and are simple to use

Coach B Meyer

NBA ALL-STAR WEEKEND 2011

As always the NBA all-star weekend was a huge success for Dwight.  He didn't get MVP or score tons of points but the impact that I saw Dwight have off the court was amazing.  Personally I was glad Dwight didn't play a lot since he is logging big minutes for the Magic and gearing for another run at the title.  Most think of the All-Star weekend as a time for the players to rest and hang out but the schedule these players have during all-star weekend is nothing like that.  Yes, Dwight had a great time but every hour except for the first 2 which he was eating when he landed was scheduled with meetings and appearances.  Dwight did them all with a smile and always made extra time  to spend with his fans and family.   C-Prime/Red Bull/Adidas put on a great Friday night show for his friends and guests.  Rick Ross made an appearance and added to a great night of activities at the party.    I have a short video up on my facebook to show the attention and impact Dwight has on the best in the NBA.  All his sponsors such as Adidas are lucky to have D12 on board and I feel blessed to see him in action during such an event.  To the entire D12 team and especially his manager and assistants well done boys.



  Coach B Meyer
http://www.facebook.com/bmeyertraining

Update From Coach B Thursday

Clients and Friends-

1. Tuesday AM visited park maitland and to see how kids were
doing on Healthy 100 Challenge. Bmeyertraining is rewarding the best class with most checked off workouts.

2. Predator Dance Team begins workouts again @ bmeyertraining center
3. Excited to get new monster milk products from cytosport and muscle milk this week
4. On plane now to LA w Team Howard for all-star weekend.
5. Pastry shoes arrive today for magic dancers. Thank you to Rob and Angela Simmons.

Make sure to look for videos and pictures from all-star weekend on bmeyertraining fanpage

Healthy 100 and B Meyer Training

Coach Mark and Coach B are super excited to be invovled with Florida Hospital and Park Maitland in the Healthy 100.  To learn more about the Healthy 100 please read what Park Maitland Mary Margaret wrote today to parents and freinds.

Learn what the challenge exercises are for the kids of Park Maitland.  Park Maitland Healthy 100 Challenge

Dear Park Maitland Parents, Teachers, and Staff:

Our morning assembly presenting the “Healthy 100” mission and goals was truly amazing! First of all, the children were beautifully behaved and looked adorable all dressed in green. They presented very cute, happy, eager photo ops for the many news cameras that were clicking away! You can see our school on the news at the following times and on/in the following channels/websites/newspapers and magazines (tentatively):



• The Orlando Sentinel — tomorrow’s paper, plus there will be something online before the end of today

• WKMG/Channel 6 — ran at noon and will repeat at 7:00 and 11:00 p.m.

• WFTV/CHANNEL 9 — is placing now

• WESH/Channel 2 — not sure of the time yet

• FOX/Channel 35 — will run on the 5:30 news and at 10:00 p.m.

• CFN/13 — will run starting at 4:00 p.m. and throughout the day and night

• Several magazines and local newspapers will be running the write-up and photos

We could not have had such a successful kick-off for this initiative without the help and expertise of some wonderful people. In the photo above, from left: Dwaine Stevens, a corporate officer with Publix, who drove from Jacksonville this morning to be with us at the assembly (Publix prepared over 600 salads for our students to enjoy at lunch); Mindy Kobrin, a Park Maitland graduate from 1983 who is a lifestyle and celebration expert in New York City (see the attached pdf file to learn more about her and enjoy her “Kissing Kebab” recipes); our Head of School, Cindy Moon; Sam Olenick, Park Maitland mom who is the Executive Director of Corporate Communications and Community Partnership at Florida Hospital, our “partner” in this wonderful endeavor; Mike Larrimore, Park Maitland School physical education teacher and faculty sponsor of our “Healthy 100 Kids;” Bryan Myer, a performance coach for athletes, and, in particular, for Dwight Howard; Hollis Wilder, Park Maitland mom and winner of “Cupcake Wars” on the Food Network for two straight years and our healthy eating presenter along with the “Healthy 100 Kids” (Hollis and her team of bakers at “Sweet” made all of the students delicious little mini mini cupcakes for lunch); and Mark Theisen, Park Maitland dad, and gym owner, also performance coach for athletes and pro surfer Evan Gielsman! They are all our heroes!


Please click open the attachment to this note, and you will see the “Kissing Kebabs” recipes shared by Mindy Kobrin. Mindy held a chocolate fondue party for the 4 Red class after the assembly. Trent Bangle, a student in 4 Red, won the “Kissing Kebabs” poster contest held to narrow down the winning class. They had such fun! Enjoy Mindy’s lovely recipes, and be sure to visit her website — http://www.mealsonheelsbymindy.com for menu ideas, recipes for all occasions, and tips for entertaining. As Mindy says, “Eat well. Feel well. Entertain well.”



For photos from the assembly, go to my MobileMe gallery at http://gallery.me.com/marymbowen#100381. For photos from the “Kissing Kebabs” chocolate fondue event, visit http://gallery.me.com/marymbowen#100386.



Happy, healthy evening, friends...and be sure to catch us on the news!

Mary Margaret

Healthy 100 Park Maitland Challenge

Exercise and working out doesn't have to take hours.  Good luck with the challenge and remember fitness can be done in minutes.  Dwight, Coach B, and Coach Mark are watching and waiting for the results.  Kids, get those parents involved and make it a family workout. 


View Exercises

Healthy 100 Challenge

Long Distance Running and the Bike are BAD NEWS

 I still enter large health clubs to watch and view trainers and also members from time to time. It's the same old thing,  trainers not watching their clients and members doing the same exercises and wondering why they aren't getting healthier.  What about the guy that sits at his desk all day and answers the phone?  He comes to the gym and performs some more flexion crunches and then sits on the stationary bike.  Hey, I wonder why your back hurts after 8 plus hours of the same posture.  You enter a gym or health club and get a pre-made club program that sticks you on the machine line and a trainer who doesn't care because he or she isn't getting paid to take you through the assembly line. Do you guys see a problem?  I went off the subject a little but the point is what is your membership and club really giving you?   A bike ride and treadmill program?

If you watch any one sport on TV or in person certain people were made to perform certain sports better than others.  It maybe hard to believe for some but its true.  I love the people that prove this wrong but for the most part all runners look the same all football players by position look the same and so on.  Are you ever going to see a Lebron or Dwight running marathons?  The answer is no they aren't made for those type of activites.  Could they both do a marathon, maybe but the pain and injury they would put themselves through would be extreme.  I'm not trying to turn people off of certain sports or exercises but just think for a minute about what your make up is and what your goals are in life and your sport.  If your a business guy and sit all day don't you think something to open up your hips and avoid tons of squats might be a good choice?  Don't ride the stationary bike or do lots of bench press this isn't what you need.  You are already are in this position all day so why do you want to reinforce this pattern and make yourself become more rounded? 

I'm an average female and don't have a tiny dancer frame and have average hips, what should I do?  I want to train for a marathon so I start running and increase my distance every week like the magazine said and trainer told me.  I'm getting back pain and shin splits but I'm getting skinner.  You see this is fine but at what cost are you looking better and how far will this take you?  Are you making money doing this and is your life depending on this pain?  The answer is no, so choice exercises that are better suited for your body type and can still get you the results you need and want.  Running isn't bad but this female isn't made for super long distances week after week.  The long distance is BAD just like the bike is BAD for the business guy who sits and then sits some more on the bike.  I think you get the idea now.

I will never look like Arnold or dunk like Dwight but I can sure reach my potential in activities that my body can become better at.  For kids don't listen to this you play every sport you want to and have fun but for you adults or higher level thinking athletes your exercise choices need to be smarter.  A short story I want to share about a dancer I trained two years ago.  Great girl, super athlete but she wanted to run a marathon and had never run longer then 3 miles before.  She was use to 3-5 minute intense dance practices and game performances.  What do you think happened to this young lady?  She ended up with very bad shin splits and back pain but did finish her first marathon.  I'm all for trying new things but she would have less pain and more success in picking a challenge that suited her body type and fast twitch fiber makeup instead of long distance running. She just wasn't made for this event plain and simple.

 Try new things but also learn and listen to your body as you progress and get past the high school level. You can still run and bike and do whatever but we have so many choices of competitive events and workouts that can suite you better and not get injured. 

I'm sure I pissed off a few people by saying this but I'm in the same position as a lot of you that are reading this.  I'm not getting younger and still play every sport and run but my body type is better suited for activities that my body make up is made for.  I'm always trying to make you think when it comes to fitness so train smarter the older we get.

This looks like fun doesn't it?

The Russians Were Ahead of Western Training

Everyone has seen Drago in Rocky IV and how his training was so far ahead of what Rocky was doing correct?  Yes, Rocky won but just think about what Rocky could of accomplished if he trained the way Drago did.  No steroids, real athletes don't need them.  You also have the it factors like mental toughness, work ethic, genes and technical ability which I won't talk about much.  Every great athlete has those but we are focusing on training better and smarter.  These are some things to think about next time you pick a performance coach.


1.  Develop a wide variety of qualities, physical strength, speed, coordination, and endurance, together with will-power moral conduct and all the above that I mentioned.  Some have more these traits than others so why are you spending time with what you already have?  Train for what you need and will hypertrophy make you move better on the field or do you need better movement flexibility training?  Do you need more static strength or eccentric strength?  Do you know the difference?

2.  Do you know how to train for better movement or do you think running cone drills and sprints will make you a better mover?  A performance coach better know how to get you to move better or find another coach guys.  What is your sport or goal of the training?

3.  Injury prevention to reduce tissue stress.  Static postures create tissues that accumulate micro deformations.  A well designed warm-up movement prep or whatever you call it can introduces motion as these tissues regain their "normal form" and helps prevent bad destructive movements.

4.  Repetition for athletes is key.  First stage is the learning with full concentration with coaching.  If you can't do a movement correct/fix it with proper coaching from mobility/flexibility/strength program.  Second,  repetition perfecting the motor and skill ability.  Third, athlete no longer needs to concentrate on task since its automatic.  Recover and repeat while adding stimulus.

5.  The stimulus or next stage is specialization.  Distractions and challenges to make it more game like.  For example, why have someone go through a ladder or cone progression when they don't have the correct arm drive or ankle knee placement on cuts and turns?  Doesn't make sense to me.  Are you training smart or just training hard?

6.  Individualization is key with program design.  At our training center we do have program designs and they are very progressive and build upon a base but everyone is different.  This is a huge reason why a program for Dwight Howard is different from what the college player might do.  Now there is always some overlapping but if you want to get the most out of you, your program needs to be designed for you.

Coach B Meyer Training Staff
www.bmeyertraining.com

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