Robertson Training Systems Newsletter 4.22
In This Issue
- Robertson Training Systems Updates
- Testimonials
- Training Tip
- Nutrition Tip
- Product Review: The Anabolic Index
- Upcoming Interviews
- New Articles
- Schedule
Robertson Training Systems Updates
It's summertime and we're back on track!
Things have been extremely hectic the past couple of weeks, but we're
back on track and ready for a great newsletter. We also got a bit
off kilter with our interviewees, and I'm mostly to blame for that.
All the people I interview are extremely busy, so next week we should be
back on track and ready to rock!
Indianapolis Fitness and Sports Training (I-FAST) is on its way!
Bill Hartman and I have been working hard to get our facility
together, and we're well on our way now!
With the lease signed and most of the build-out complete, we'll be
moving in over the course of the next couple of weeks. An opening
date is still not set as of yet; this is due in part to the fact that
I've had an extended vacation planned with my entire family since last
year that will occur from July 20th-August 2nd. Once we figure out
the logistics, the RTS readers will be the first to know.
Upon completion of the website, I'll forward that link on to everyone
as well. We'll have a separate newsletter for those of you
interested in the I-FAST facility and services.
Needless to say, we are really excited to open our doors and make our
dreams a reality. We hope to see many of you there!
Tons of new content coming as well
I've been really hammering on the articles lately, so be on the
lookout for quite a few new pieces. I've written a new article for
T-Nation, one for Muscle with Attitude, and a three-part series for
Elite Fitness. There's more lined up as well, but that's all the
stuff that I know of that should be published soon. Be on the
lookout!
Seminar DVD's coming soon
James Dunn, the audio visual specialist, is working on developing the
DVD's from Bill and my recent seminar. Once completed, we'll make
an announcement to the RTS readers. While it normally wouldn't
take long to edit a seminar, James is putting in all the Powerpoint
slides and video clips to enhance the learning process. We think
this will greatly increase the value to anyone who purchases the series.
Testimonials: Online Coaching
Mike Robertson's honest and dedicated approach to
coaching made him the ideal choice for someone like me; an athlete working
toward a future in her sport while battling the ghosts of injuries past.
Although I was mildly skeptical about distance
coaching, my concern was immediately remedied by the thorough and personalized
attention I received. I was impressed and amazed by how quickly Mike delivered a
program, and how quickly that program delivered results. Within one month of
working with Mike, I was seeing incredible improvements in my mobility, speed,
strength and body composition. I posted personal and team bests at each stage of
fitness and skill testing in my collegiate pre-season, and with help from Mike,
went on to play my strongest field hockey season ever. This was only the
beginning.
Mike matches the work ethic he inspires in his clients
and with under his guidance and encouragement this season, I was honored to be
named team captain, as well as the 2008 Carleton University Women's Field Hockey
MVP. What sets Mike apart from other coaches is his ability to generate
independence and empower the athletes he works with. As an elite athlete
himself, he understands not only the physiological, but the underscoring mental
processes that produce results, and affect athletes in their daily lives. His
good humor, professionalism and focus make him a pleasure to work with and a
driving force behind my ever-improving performance in sport, and lifelong
pursuit for flourishing health.
- Jaya Dixit
Training Tip
Get Outside!
One of the simplest things you can do to change up your workouts is
to get outside and enjoy the weather. Whether you're taking a
walk, swinging your kettlebells, or just doing some body weight
circuits, getting outside can give you a nice chance of scenery and make
your workout more enjoyable. Give it a shot!
Nutrition Tip
Kitchen Tips #2
By Mike Roussell
Experiment.
Don’t be
afraid
to
experiment
in the
kitchen!
Many
people
get
bored
with
what
they are
eating
because
they eat
the same
thing
day
after
day.
Step
outside
your
nutritional
comfort
zone and
start
experimenting
in the
kitchen.
• If you
aren’t
sure
where to
start
then
prepare
some of
your
favorite
meals in
a
different
way. If
you have
a
favorite
omelet
then
make it
a
scramble.
This can
be done
easily
by
adding
eggs and
omelet
filling
(minus
the
cheese)
and
scramble
everything
together.
Right
before
the eggs
are
fully
cooked
then mix
in the
cheese.
Sometimes
even
this
simple
change
and
reinvigorate
your
meal
plan.
• Use
different
vegetables.
There
are so
many
vegetable
blends
available
in the
frozen
food
section
you
should
never
get
bored.
If you
usually
eat peas
and
carrots
with one
meal
then
replace
it with
peas and
perl
onions
or a
sugar
snap pea
stir fry
blend
(which
includes
carrots,
sugar
snap
peas,
onions
and
sliced
mushroom)
• Change
up the
herbs
and
spices.
You can
take a
simple
meal of
cubed
roasted
chicken
and
broccoli
and make
it into
4
completely
different
tasting
feasts!
Just mix
together
in a
nonstick
pan over
medium
high
heat one
of the
following
groups
of
ingredients:
o Asian
–Broccoli
and
chicken
with
peanut
oil,
minced
ginger,
soy
sauce,
and
diced
green
onions
o
Italian
–Chicken,
broccoli,
olive
oil,
tomato
paste,
dried
oregano,
garlic,
and
fresh
minced
basil
o Peanut
Chicken
–Chicken,
broccoli,
peanut
butter,
soy
sauce,
garlic,
and thai
garlic-chili
sauce
(or your
favorite
hot
sauce)
o Indian
–
Chicken,
broccoli,
butter,
tahinni,
curry,
cayenne
pepper
(be
gentle
with
this if
you
don’t
like it
hot),
and
minced
ginger.
If you like this tip and want to learn
more about Mike and his products, check out his Naked
Nutrition website.
Product Review: The Anabolic Index by David Barr
I first met Dave Barr several years ago while hanging out at the DC
Test Fest. He gave a very interesting presentation on what he
called "The Anabolic Index" - essentially, it was a way to apply numbers
to various foods, supplements, etc. to determine how anabolic they were.
Unfortunately for us, it took Dave a little while to take all that
knowledge in his head and put it onto paper. However, the project
is now complete and here's a summary of the two pieces.
Nutrition and Supplement Manual
One of the first things Dave outlines is that the Anabolic Index is
scored using a numbers system - essentially, Dave went in and determined
how anabolic any given nutrient or supplement was (as determined by the
current research and literature on the topic), and then applied a number
to it to help people quantify how anabolic it was. While the
numbers themselves may be some irrelevant, the key is to understand how
anabolic one nutrient/supplement is when compared to another.
While I'm not sure if this would be an ideal stand-alone manual for
someone new to nutrition, Dave does a good job of explaining the basics:
calories, carbohydrates, fats, proteins, amino acids, etc. There's
also a basic discussion of anabolism and catabolism, and how we get to
each state. Things get interesting in the middle of this manual -
there's extensive discussion on maximizing protein intake and protein
synthesis. Dave discusses several strategies to ensure that you're
using that protein to build muscle. As well, there's discussion of
optimizing pre and post-workout nutrition as well; while many are very
focused on a post-workout shake, there seems to be a lot of research
supporting a pre-workout shake as well. There's definite food for
thought here if your goal is to build muscle.
Dave does an excellent job at the end of the manual by discussing
myths surrounding muscle building, how to build better protein shakes
depending on the time of day you'll be consuming them, and giving a
basic overview of the various types of carbohydrates and fats.
Food and Supplement Scoring Guide
While the nutrition and supplement manual lays the framework for the
program, the food and supplement scoring guide is where you begin to
conceptualize the entire process. Virtually any supplement and/or
type of food you eat is covered in this section and given a score on the
Anabolic Index. Beyond that, however, Dave does a job good of not
only referencing the research on a given supplement, but also writes up
a "mini-review" to see if the theories and claims made by supplement
companies really hold water. If you're one of those people that
takes every supplement imaginable, this may really burst your bubble!
Overall, I really enjoyed this product and I think you will too.
Obviously, my goal right now isn't to put on 25 pounds of lean muscle
mass, but it gives a nice review of optimizing your nutrition, and
covers a ton of different supplements as well. While I probably
wouldn't recommend this book to someone who has absolutely no nutrition
background, if you have a basic knowledge of the topic and your goal is
to build muscle, the tools and strategies here should definitely help.
If you're interested in checking out the Anabolic Index, it can be
purchased at www.muscledrivethru.com.
Upcoming Interviews
June 9th - Dave Doan, bench press specialist and
IPF Masters Gold Medal winner
June 16th - Brijesh Patel, strength coach at Holy
Cross
June 23rd - Chad Waterbury, author and strength
coach (www.chadwaterbury.com)
June 30th - Paul Kelso, author of "Kelso's Shrug
Book"
If you would like to submit a question for
one of our upcoming interviewees:
1) Please send an e-mail to info@robertsontrainingsystems.com
2) In the subject heading, please list the person your question is directed
towards (i.e. Mike Boyle)
3) In the body of the text, list one or two questions you'd like to have
answered.
We can't promise that our interviewees can
answer all questions, but we'll do our best to get a nice mix of questions.
Thanks for your support!
Latest Articles
Here are Mike's most recent articles:
20 Things I'm Thinking About
10
Reasons You're Still Jacked Up
The
Mobility-Stability Continuum
Stay Strong
MR
www.RobertsonTrainingSystems.com
© Robertson Training Systems- all rights reserved
|
