A big congratulations is in order to one of my clients, Jake Phillips, who was victorious this weekend in an NPC Bodybuilding contest he did in Tennessee.

Jake won the Heavyweight Novice division and was just two points shy of winning the overall title.  Quite a showing, that’s for sure!

I helped Jake when he competed in his first two shows two years ago.  We’ve been able to really make some improvements to his physique over those two years.  He stepped on stage this year 13 pounds heavier!  That’s 6.5 pounds of lean muscle gain per year!  When you’ve been lifting for a while that’s a lot of muscle!

Jake will compete again in an NGA Bodybuilding show in two weeks.  The upcoming show is actually the one we were originally shooting for, but decided to do this NPC show as well… I’m glad we did:)

When you’re coaching bodybuilders (and you can’t be there with them in person) there are two great phone calls you can get: 1) “man, we hit the nail on the head and peaked perfectly - I look great - lean, full, and vascular” 2) “we did it man; I won!” 

I was lucky enough to get both of those phone calls this Saturday - sweet! 

Way to go Jake!  I’m proud of you!

Dr Clay

Each year Men’s Fitness Magazine releases their popular list of the fittest and fattest cities in the U.S.  Now, for the first time, the American College of Sports Medicine (ACSM) has decided to get into the mix of ranking American cities. 

 The ACSM has come up with something called the American Fitness Index which they used to to rank 16 of the largest cities in the U.S. and how they fair in terms of how “fit” they are.

I doubt my recent relocation had anything to do with it, but the Bay Area (San Francisco) ranked at the top of the fittest big cities in American.  Way to go Bay Area! 

Here are the complete rankings of how these 16 cities ranked according to the ACSM’s American Fitness Index.

1. San Francisco, CA (Bay Area)

2. Seattle, WA (Seattle Metro)

3. Boston, MA (Greater Boston)

4. Washington, DC (Washington Metro)

5. Atlanta, GA (Metro Atlanta)

6. Philadelphia, PA (Delaware Valley)

7. Chicago, IL (Chicagoland)

8. Dallas, TX (Dallas / Ft. Worth Metroplex)

9. New York, NY (Tri-State Region)

10. Miami/Ft. Lauderdale, FL (South Florida Metro)

11. Phoenix, AZ (Valley of the Sun)

12. Indianapolis, IN (Greater Indianapolis)

13. Houston, TX (Greater Houston)

14. Los Angeles, CA (Greater Los Angeles)

15. Riverside, CA (Inland Empire)

16. Detroit, MI (Detroit Metro)

Yams don’t need to be loaded with butter to taste good. In fact, the addition of fat free butter spray, Splenda, and cinnamon makes this concoction taste like a dessert!  This Yam Puree recipe is one I NEVER get tired of eating.

Ingredients

• 3 large Yams (sweet potatoes),

• Splenda,

• Liquid, fat-free butter spray

• Cinnamon (optional)

Directions

• Bake 3 (or more) yams.

• Remove the skin and mash thoroughly in large bowl (electric beater works best).

• Add Splenda packets to flavor (5 packets per yam is what I use).

• Spray on fat-free butter to flavor.

• Add Cinnamon if desired.

• Mix all ingredients until thoroughly blended.

• Weigh out your portion and enjoy!

*If you are in a hurry, you can save time by cooking the yams in the microwave. The cooking time will vary depending on the size of the yams, but 6 minutes is typically a good starting point.

 For a printable version of this recipe, click on the link below and hit ‘Save’ Yam Puree

Question: 

Hey Dr. Clay,

I’d like some advice from you if you don’t mind.

Last August I developed tendonitis in my bicep brachii. It’s not been a debilitating condition, just general soreness in my left forearm and bicep. It seems to get better for awhile having no symptoms, but will flare up whenever I do some heavy lifting that involves my bicep. I’m not sure what to do to make it better, but any advice you can give would be greatly appreciated. Is it normal to have a condition like this last this long (10 months)?

Thanks for the help.  “Rooter” / Afghanistan

Answer:

It is normal for tendonitis of the biceps (a.k.a. bicipital tendonitis) to last that long if you do not get it taken care of. 

Lots of stretching and massage (especially Active Release) generally do the trick over a period of time.  Meanwhile, make sure to avoid doing anything that aggravates it.  As any good doctor says, “if it hurts, don’t do it.” 

Likewise, consider some anti-inflammatory nutrients like fish oil and a good glucosamine/chondroitin product like Elasti-Joint.

Hope that helps.

Dr Clay