Archive | December, 2007

Good Food vs. Bad food

Posted on 11 December 2007 by Jason White

Power Circles

I just had a scheduled workout with one of my clients and unfortunately we spent most of our workout talking. Well, maybe it wasnКартини

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54 year old woman lifts 173lb dumbbell

Posted on 04 December 2007 by Jason White

I have been friends with Ellen for many years now and for the past several we have traveled together to the annual NSCA convention to learn as much about strength and conditioning as possible.

The video above is really just a goof. She could probably lift that thing 10 or 12 times, and she would have fun doing it.

She is the current world record holder in power lifting for her age and weight class. And her numbers are enviable for any age. Here is a copy of the e-mail she sent after her last meet:

I had a near perfect day going 8 for 9, missing my last bench of 145.

All my lifts were also World records: 275lb squat, 140lb bench and 335lb deadlift

The squat & deadlift were meet PR’s for me.

I weighed in at 128lb as well.

I was awarded the Champion of Champions (best overall female lifter of the entire meet)

The reason I put this video up is just to demonstrate a simple thing.

Ellen started lifting weights when she was 40 Years old.

So, just think about your life for a second and think about how you might like to live it. Whether you are 30 or 40 or 50 it is hard to not get inspired by Ellen as she is living proof that your body is yours to control.


So after I posted this Ellen e-mailed me and said:

“Wait! Don’t forget to tell everybody…”

About my training with Kettlebells and how that has gotten me even stronger and leaner.

The importance of good nutrition and how that has helped me to be as healthy and strong as I am-having suffered from an eating disorder….

Also we need to get my real lifting numbers up there, the ones I have done with gear (knee wraps, lifting shirt etc…) as they are considerably larger and therefore more impressive than the ones I did RAW this past weekend.

Best competition lifts are:

341lb Squat

184lb Bench,

418lb Deadlift

all at 128 lbs bodyweight!

(important to get how tiny I am in there-women shouldn’t fear getting big in order to be strong, yada, yada…)

Perhaps you should mention my World records in multiple federations (AAU, ADAU, IPF, 100% RAW)

And…that I am 6 time IPF Masters World Champion.


Well Ellen we were impressed already, But now even more so. Ellen is also a Personal Trainer and extremely passionate about training and living a healthy life. So if you live out in Brooklyn say hello she would love to hear from you, just tell her I sent you 😉

Ellen Stein: W8lifter222 at

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Eight ways to live longer

Posted on 01 December 2007 by Jason White

This new book by Dr. Edward Creagen How NOT to be my Patient has some wonderful advice for living a long and healthy life. His 8 Commandments are listed here with my comments following.

Eight Commandments for Living Long and Living Well

1. Form Stable long-term relationships. Friends, families, colleagues,
even pets, are clearly buffers against stress. Rarely does the isolated marginalized person go the distance.

2. Maintain Ideal Bodyweight. many of us struggle with obesity, and the health fallout is significant in terms of high blood pressure, diabetes, arthritis and stroke. Ideal bodyweight doesn’t mean starving yourself to be something out of hard-body magazines, but it means eating sensible considering your height, heredity and lifestyle.

3. Eat a plant based diet with an emphasis on green leafy vegetables, four to six servings of fruit each day, fish and poultry rather than red meat (in moderation, if you must), and attention to unsaturated fats such as canola and olive oil. You don’t have to be a brown rice a tofu vegetarian. Again being sensible makes sense here.

4. Engage in regular physical activity. Let the experts debate about whether thirty minutes is best or sixty minutes is better. Just get active doing what you do every day and throw in a walk four or five times a week.

5. Longevity does not allow for smoking. Enough said.

6. Use alcohol in moderation, if at all. Although there is some evidence that a glass of red wine may be protective against certain types of heart disease, alcohol consumption can be harmful to many other conditions.

7. Foster a sense of Spirituality, a sense of connectedness to nature or your higher power or some force or factor over and above yourself.

8. Find meaning and purpose in life. This is your reason to push on even in the face of adversity.

I just needed to throw my professional insight into this discussion because it seems some docs still can’t quite get a few things right especially in the exercise department.

When he says “starving yourself to be something out of hard-body magazines” he is contributing to a sense that most people have that starving your self is somehow a viable option for losing weight. Nothing could be further from the truth.

The hard bodies that you see in magazines are predominantly born that way. I know an editor on a popular Men’s Fitness magazine and he told me that the dirty secret of his business is that the models they use couldn’t handle most of the workouts they are posing for!

They use those models because they look good, and they always look good. Yes they exercise, but thanks to good genes they are born that way and basically stay that way all the time.

The models that do have to work to stay that way eat constantly and workout very hard. If you want to have a hard body (and why else would you be reading this?) you are going to have to feed your body a LOT. A well fed body is a body that is capable of performing at a very high level. And if you want to be fit and healthy you are going to have to nourish your body constantly to perform at that high level.

That is the premise behind The Rhythm System and eating in a manner that is harmonious with your body’s design. That is what is discussed in The Holiday Weight Loss Guide. Please don’t think that you have to starve yourself to be thin (you could but it wouldn’t be healthy).

What you do have to do is nourish your body with a steady supply of similar size meals, with a similar nutrient profile, at regular and predictable intervals. eating a plant based diet will never deliver the amount of protein your body needs to recover from quality resistance workouts. You should have crunchy green vegetables in every meal in addition to protein and quality complex carbohydrates.

Getting active and walking every day fall into what I like to call the “constitutional” from the Victorian England era. Back then it was considered exercise to ride a horse. Being active and wallking are good things to to and should be embraced every day.

But they are not exercise!

In order to qualify as exercise you have to challenge your body at its deepest levels. This means both short term challenges and longer duration challenges. In other words: cardio and weights.

I am truly constantly amazed that a progressive resistance program is not the number 1 priority on any physician’s list of way’s to get my patient healthy. Resistance training when done with the proper supervision will develop a powerful strong healthy body that not only looks good but lasts and lasts.

Maintaining your ideal weight is really all about learning to influence your body’s natural responses to stress and mete out enough stress in the right doses so that you get the adaptation you desire.

If you can do that ion addition to these recommendations I bet you can live as long as you want to.

Check out his book here:

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