Speed Training and Dynamic Warm-ups Revealed.


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-Excerpt from an article I read, thought I’d share…link below*

Picture a morbidly obese mouse, you know, the ones companies use to show as the “before” picture when marketing certain products.  Anyhow, let’s call him Jumbo. Jumbo is unique – he’s an ob/ob mouse. This is a mouse that becomes a type II diabetic, can’t stop eating, and packs away body fat like crazy. No matter how much you feed him, he won’t stop.
Poor Jumbo has a mutation in the gene coding for leptin – he’s totally missing it! His fat cells can’t properly communicate with his hypothalamus because he has no leptin. If you inject Jumbo with leptin, he’ll stop eating and lose weight, but the solution isn’t so simple for us non-mutants.  Most obese people don’t have missing or mutated leptin genes – they can make plenty of it. The problem is that in spite of leptin still finding and binding its receptors all over the body, no downstream message is sent. The system that senses leptin is broken.
This is called leptin resistance, a condition in which the brain can’t determine when body fat is at an okay level. The fat cells are sending leptin out to the hypothalamus to signal that fat stores are full. Leptin binds the receptors, but no downstream messages are sent. It’s like knocking on the door when nobody is home. In spite of all the extra body fat mass, the brain perceives starvation and orders fat storage. The kicker is that you’re also very hungry, and continue to eat more and more.
If you know anyone who just can’t stop eating like Jumbo, as tempting as it may be to instantly judge them, it’s likely not entirely their fault. Many obese people have metabolic systems that are simply broken. You can’t outrun Mother Nature, and if the leptin signaling is messed up, you can only control yourself so much.


For full article by John Meadows CSCS check out:  <http://www.t-nation.com/free_online_article/most_recent/control_leptin_and_control_your_leanness&cr=&gt;

Help me Help YOU!.

Posted: June 21, 2012 in Nutrition & Fitness

Great reference tool…I read over this at least once a month as a simple reminder!

jasoncroce- Ultimate Human Performance

Motivation & Visualization through Thoughts

I certainly don’t know it all…matter of fact I don’t know much!  None the less, the following is a compilation of what I DO know, test the techniques out and if they work, Awesome!  If they have no business in your quest to attain Ultimate Human Performance…forget’m!  Use and apply what works for YOU!

“The only thing that interferes with my learning is my education.”  ~Albert Einstein

I Think!  Therefore I am…

– Thoughts can be measured.

– The skull is by no means solid…look at a human skull, eye sockets, nasal openings, mouth, ears, etc…

– Bone under a microscope resembles a honeycomb structure.

– It’s naive to think our thoughts stay with-in the confounds of our skulls.

– Whether you realize it or not you receive outside thoughts.  Don’t think so??…Ever have a bad vibe about something?  Ever get good vibes?  Ever say…

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    •    Michael Jordan had one!

    •    Tiger Woods has one!

    •    Albert Pujols has one!

    •    Peyton Manning has one!

Okay, so what’s the “ONE” thing great athletes, CEO’s, World Leaders, and basically all successful people have in common?…A Coach!  As this blog grows (A special thanks to you guys who have been a part of that growth!) I believe it’s necessary to provide a clearly defined purpose.  It’s safe to say most successful people have a coach or coaches even, for different areas of their lives.  You all know what this blog is about (read the “About” if not) and I have a challenge of sorts which I hope you’ll embrace, and in doing so, I truly believe your life can improve dramatically….overnight.  The purpose of this blog is to coach, coach who?… Coach YOU!!  The following is the description Anthony Robbins gives in regards to what a coach is, and does.  I think it’s brilliant, yet simply worded and I couldn’t have said it better myself 🙂 and btw, that “challenge” is issued in the last sentence of the following description.   

What do coaches do?  Well, first, they care about you.  They’ve spent years focusing on an area of expertise, and they’ve continued to make key distinctions about how to produce results more quickly.  By utilizing the strategies your coach shares with you, you can immediately and dramatically change your performance.  Sometimes, your coach doesn’t even tell you something new, but reminds you of what you already know and then gets you to do it…. This is the role, with your permission, that I’ll be playing for you.”  ~A. Robbins

So that I may coach you to the best of my abilities, I encourage you to subscribe by entering your email address in the provided space to the left.  By subscribing you’ll be able to receive articles as they’re posted and improve you’re results that very day!  As I myself, am in constant search of ways to refine and perfect such abilities through research and the never ending quest for knowledge, as human performance is not just a passion of mine, I feel it’s my life’s purpose.  Thus, providing YOU the BENEFITS of applied knowledge, structured guidance, and continuous motivation.  

Thank you, I appreciate all of you!!
~ Jason Croce

What the heck is a snack anyways? How many calories is it outside today?.

What the heck is a snack anyways?  How many calories is it outside today?

    I must begin by referencing a pet peeve of mine…after all, it is the reason I’m writing this article!  I highly dislike the term “snack!”… I mean really, define a snack.  I’ll define a meal in a moment…I have yet to hear a legitimate definition of a snack!  Here’s my take on what a snack is… A comfortable excuse to be lazy and/or a chance to be very liberal in deciding one’s food choices.  While I’m on this soap box of pet peeves I have with fitness terminology, here’s another term that really bothers me, “calorie!”  Here’s my problem with the word calories, it’s totally misused!… A calorie is simply a unit of measurement…heat to be specific.  So basically, lets pretend the chicken and rice you’re going to consume as your next meal renders 450 calories, that’s really saying the body will produce 450 units of heat in order to metabolize that meal of chicken and rice.  One other thing about a calorie, in the context 99.9% of us use the word…in no way shape or form is “a calorie a calorie!”   A more accurate way of thinking of it could be in terms of the bodies physiological response to a calorie from carbohydrates, a calorie from protein, from fats…it then becomes quite obvious that a calorie is certainly not a calorie (in the common context it’s use in today) by any stretch.  By true definition, yes, a calorie is a calorie, it’s a measurement for heat as I previously mentioned.  However, the age old question, or statement rather…”a calorie is a calorie”
is a mute topic in my opinion!  Let’s move on…    
    Now that I’ve gotten that off my chest, allow me to define a meal; A meal is a combination of macro and micronutrients in ratios or amounts based on the individual consuming that meals goal or goals.  Yes, it’s a rather vague and general definition of the word…allow me to take it a step further and get into some specifics based on performance vs cosmetic nutrition principles, which are discussed in detail in a previous article (I encourage everyone to read it).  

Performance Based Meal: High protein (animal based is ideal); Moderate starchy carbohydrates (approx. 30g is a good reference for men, 20g is a good place to start for women); Fibrous carbohydrate- eat liberally, the American diet grossly lacks fiber, possibly a contributing factor to expanding waist lines, hmm??; Essential fats- I find for both men and women a good starting amount is 1/2 tbsp of quality oil, with most oils that renders approx. 6-7.5g of EFA’s (adjust accordingly); water should be consumed AFTER the meal, give yourself about 20 minutes before consuming any significant amount of water, you don’t want to dilute the digestive enzyme secreted within the gut during the digestive process; Multi Vitamin/Mineral (chelated) supplement is a good idea to maximize nutrient utilization, also many vitamins and minerals improve macronutrient uptake, also many are fat soluble and are best to take with fats, a meal is a great time to optimize both of those aspects.

Cosmetic Based Meal:  High protein (again, complete protein sources are ideal); Low carbohydrates or what I consider Trace carbs, the trace amounts found in other food sources (i.e. greens, nuts, nut butters, other fibrous carbs as well); Fibrous carbs- should be consumed w/ each meal, whether obtained through food sources or via supplementation…it’s critical for countless reasons, especially on a low starch carb diet (SPECIES nutrition makes a great fiber supp. called FIBERLYZE and I highly recommend it); Moderate EFA’s- similar to that of Performance nutrition…allow adjustments due to energy requirements, w/o the starch carbs the body will rely on fats more so as an energy source.  **Note: I’m a big fan of the conservative use of MCT oils, most specifically Coconut oil…without getting into an entirely new topic I would like to make clear that my personal belief is that MCT’s (in moderation, I do not advise more than 3 tbsp’s MAX per day) are a great addition to low carbohydrate diets simply due to the energy it provides the body…I like coconut oil best for it’s high concentration of lauric acid and the intestinal health and internal healing benefits it provides.  I do however believe there’s definitely a line between incorporating a reasonable amount into the diet for energy requirements and/or increasing one’s total caloric intake and going entirely overboard!!  While I myself am not up to par with other experts on this subject, I am smart enough to know who is!  Dr. Morrow Di Pasquale wrote a fantastic article on some of the enzymatic signaling and hormone secretion/signaling processes that MCT’s can impede!  I encourage people to read anything you can get your hands on by this man, he’s simply brilliant and a trend setter in the field of nutrition to which we have yet to see the totality of the legacy this man will ultimately leave!!

Post Script: Food for thought…pun intended!

    Starchy Carbohydrates are the main variable that will fluctuate for both men and women dependent upon several factors such as, body type, goals, insulin resistance, activity level, caloric expenditure, family history, etc etc.  So long as there’s consistency in the amount of carbohydrates consumed it’s really a matter of paying attention to how you feel, look, perform, and all the other aspects that come into play.  Even if you know very little about the science of this stuff, anybody can be consistent, make an adjustment…see how they respond!  Repeat process till the ideal formula is reached!  Then you’ll need to manipulate the number again…and again, and well you get the idea.  It’s an ever evolving process for every single person from soccer mom to Mr. O…if a bodybuilder trains hard all improvement season (those who are familiar know I stick by the phrase, “there is no offseason, only improvement season”) to gain 5 lbs. of lean muscle…well now doesn’t that change the amount of calories he or she burns just at rest?  It does, and it should be taken into consideration along with the aforementioned variables when making adjustments…particularly in manipulating the starchy carbs with in the nutrition program!  Note: As a rule of thumb give any adjustments you make about 10-14 day before deciding to continue on that path or that another adjustment is needed…unless something was just a complete mistake in hindsight, fix the issue immediately or consult a reputable nutritionist, someone you trust!