Toenails.. Who Needs Them?

Things we don't need anymore: wisdom teeth, appendix, body hair and now - toenails. What? Toenails?

It's the new trend among some of the most extreme utlramarathoners now numbering more than 17,000 nationwide according to UltraRunning Magazine. I can feel their pain. Nothing is more annoying then having a bruised big toe nail running up and down a basketball court. Imagine running more than 26.2 miles with a bruised toe nail banging against the front of your running shoe.

So some of these ultramarathoners have chosen to have acid poured onto their nail beds for permanent removal in a NY Times article featuring this subgroup of marathoners. Dr. Robert M. Conenello, a sports podiatrist said, “A lot of them look at their toenails as useless appendages, remnants of claws from evolutionary times long ago. I’ve heard them say, ‘Toenails are dead weight.’”

But these marathon runners aren't alone as they receive criticism for being athletic freaks and participating in a sport that has been gaining attention for being harmful to the body.

Despite some studies reporting 90% of those who train for the 26.2-mile race sustain injuries in the process, last year in the United States, 425,000 marathoners crossed the finish line, an increase of 20 percent from the beginning of the decade, Running USA said in article titled "The Human Body is Built for Distance."

Even articles such as "Are you Running Yourself to Death" aren't enough to deter some of these runners, especially the ones without toe nails.

In a 2001 study published in the American Journal of Cardiology, Dr. Siegel and his colleagues analyzed the blood of marathoners less than 24 hours after a race and found high levels of inflammatory and coagulation markers that are also associated with heart attacks.

In a 2006 Circulation study, led by Dr. Wood using ultrasounds and blood tests of 60 marathon finishers, the researchers found that after the race, some runners' hearts experienced difficulty refilling chambers. The researchers also noticed abnormalities in how blood was pumped from the right side of the heart to the lungs.

But others argue that the human body was born to run, and commercialization of races and overzealous training is what has linked injuries to running. First, a study in the journal of Sports Medicine made the case that endurance running played an important role in our evolution. We may not be faster than other animals, but we can outrun almost any animal because we sweat to cool off rather than pant.

Other evolutionary advantages were found as well such as our shorter toes allow for more efficient running, and the gluteus maximus - the largest muscle in the human body - is only engaged primarily during running.

For myself, I think I'll continue to run to stay in shape - and cut my toenails with a nail clipper.

I Can Take a 15 Second Shower

Erin I don't understand? What did I do? We even got to the point where I called you "EA" like some of your closest friends do. I didn't care that you were away traveling all over the country to every ESPN GameDay, as long as you shot me an occasional text to say hi.

Today I printed your story from Menshealth.com - Why Erin Andrews Loves Men Who Shower Quickly - and went to sit at a quiet bench in front of Lake Alice picking leaves off a bush. I wrote more than 100 text messages to you but deleted them all because I was at a loss for words.

EA you look at every athlete's face for a story. Well I'm your man. I'm your story. Every freckle on my face has a story (a reporter's gold mine of more than 1,000 stories). Call me your Pulitzer Prize - call me whatever you want.

In high school after a basketball game, I took a 15 second shower. And I was still sweating when I came out. If that is so attractive to you, how did I lose you?

You said nothing is sexier when a man lathers up with SPF. My Neutrogena moisturizer comes packed with SPF 15, and I never forget to spread it on my face before I get on my scooter for class. What happened to us?

"Laidback is sexy," you said. I knew the attraction was there when we met. You can't find a more laidback guy than me. My Menshealth.com project was due yesterday, and I'm so laidback I had no idea (1 on 1 basketball game to reduce the late grade penalty Professor Spiker... I'll spot you points?).

When I got your number for Gator Growl, you led me on and told me you were going to film a cameo. Then you took a knife and stabbed me in the heart, and you told me you're worried that ESPN would get upset if you supported the Gators. I let it slide, even though Chris Berman, Tom Jackson and Jesse Palmer all filmed cameos on the set of ESPN.

When I grew the courage to ask you to my fraternity's formal, you replied via text that you didn't think it was appropriate to go to a fraternity function. I really wasn't upset that you said no. I was happy that I actually got a response.

You looked beautiful in that flowing orange dress at Tebow's benefit dinner, and I've missed seeing you ever since. Fate brought us together, or maybe it was just UF...

Take me back EA?

Ice Cold

I have long suspected this. Women have a lower tolerance to colder temperatures than men. I remember my mom, a 110 lb. woman on a good day and maybe 115 lb. on a bad day, shivering violently (almost to the point of convulsing) after she would drink a 7/11 Big Gulp. But studies show it's not that clear cut - cold men and women.

One study in The Lanclet looked at 219 people of all ages and found that the female subjects averaged higher core temperatures (97.8 degrees Fahrenheit versus 97.4 degrees) but colder hand temperatures (87.2 degrees versus 90 degrees). That could indicate a better ability to conserve body heat and protect vital organs. But less blood flow to the extremities would also mean a greater feeling of cold.

Kathryn Sandberg, director of the Georgetown University Center for the Study of Sex Differences in Health, Aging and Disease, said, "We have lots of data showing that women generally are far more sensitive to feelings of cold," in an article titled A/C Setting Can Push Couples to Boiling Point.

Given a choice between two chambers on either side of their comfort range, males prefer one that is "too cold" and females one that is "too hot." And military research has shown women to be more susceptible to frostbite, hypothermia and other cold-related conditions.

As the cold months stand in front of us, the ultimate advice is to get those warm winter clothes ready - men and women. Lower body temperatures dampen arousal for both men and women due to constricted blood vessels and a slowed heart rate. Here are some tips for the men to "keep her warm" in Men's Health's Warm Her Up.

Nothing is Safe Anymore

The number 46. The percentage of Wii-related injuries that occur while playing Wii Sports Tennis according to Informatics in Primary Care. I never thought I'd see the day when injuries were prevalent from playing a video game, but sports (virtual or not) are dangerous - and Dwyane Wade knows that.

A few years ago when I was in my basketball prime, Wade entered the NBA. He was explosive, dominant and Shaq gave him the name "Flash." But NBA analysts said that "Flash" would soon crash. Wade had a tendency to fall, and critics predicted injuries loomed over his future if he continued to play so fearless. His former coach, Pat Riley, made knee pads mandatory, even during practice.

So this off season the NBA's defending scoring champion spent his summer with Tim Grover, Michael Jordan's former trainer from Attack Athletics. Check out this video of Wade doing Grover's acceleration/deceleration exercise for vertical jump.

To watch the full clip of Wade's training including physical therapy, ankle sprain prevention and hoops - click here. Wade's video is the second one.

His knack for falling inspired the Converse commercial "Fall Seven Times, Stand up 8," but since then Wade has become a smarter player. Try this active stretch for long hamstrings that Wade does. Longer hamstring muscles can protect your joints and tendons from microtears according to a new study in the Journal of Strength and Conditioning Research.

-Lay flat on your back and kick your leg up towards your head as far as you can while keeping your leg straight. Pump your ankle and move your foot to increase flexibility. This is great for a preactivity warmup.

It's the best time of the year - NBA Season. Watch one of the best basketball commercials of all time - To my First Love, The Game of the Basketball.

If that doesn't get you pumped up before a game or work out, find something that does. Expressing anger increases muscle force by 25% in a new study in the Journal of Sport & Exercise Psychology. So scream between every rep, serve, and of course, every Miami Heat basket this season.

If you can't eat the five super foods below everyday, we at least don't want you at the beach looking like our friend above. Sometimes, I feel like my fitness is spiraling in his direction, but it's all in your head - and mood. The "getting to the gym" part is half the battle, and that's where it can be won by what you eat.

By keeping your blood sugars steady from meal-to-meal you will feel good and energetic all day. So no excuses for being too tired to exercise. Try and eat more meals each day, but smaller meals, and remember to snack on the foods in the previous blog. For a solid mood-boosting meal, have a Caesar salad with skinless chicken breast or salmon and broccoli. These dishes are rich in folic acid and vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD. Check out more mood-boosting foods here.

Still lost on some good meal options? Check out what some of the top athletes in the world are eating.

In Men's Health magazine The Best Fuel For Your Body, Olympic gold medalist Bryan Clay's power breakfast consists of a bowl of Wheaties with one cup of blueberries and a teaspoon of brown sugar, and a side of four slices of bacon.

Pump up your workout like UF Quarterback Tim Tebow - right before his exercises he drinks a bottle of cherry juice, which has 30 grams of carbs and 8 grams of protein per 8-ounce serving. After his workout, he chugs a protein shake and then washes it down with another bottle of cherry juice.

For recovery, 2008 Olympic medalist in rowing Steven Coppola eats a lean 10-ounce strip steak, broccoli, and sweet potatoes or pasta.

If it's the scenery that's bringing you down, try running around these sweet locations.

Foods You Should Eat - EVERYDAY

Eminem said you only get one shot, one opportunity. Will you seize all the foods you should eat everyday? Or will you let them get away? There are certain foods, super foods if you will, that can boost every aspect of your life from your mood to your health. Here's a look at some of the foods you want to eat every 24 hours.

-Chili peppers: The main nutrient is capsaicin known for improving circulation and preventing ulcers.

-Carrots: We've always been told carrots are good for the eyes, and in all studies that has held true. But carrots also help protect your skin against UV rays and give it a little extra color too. Beta-carotene and alpha-carotene have been proven to help night vision and prevent cataracts. This is a veggie you don't want to miss!

-Kiwi fruit: No other fruit contains more vitamin C. Kiwi has tons of health benefits, but vitamin C will keep your immune system running at full strength.

-Beans: They are high in fiber and protein. Fiber helps keep your digestive track clean and functioning properly.

-Dark berries: Nothing packs more of an antioxidant punch than blueberries, blackberries and raspberries. Not only are they good for just about anything, they have age-defying and memory boosting qualities too. Learn more about these 5 super foods here.

Smelly Breath Your Best Defense?

As the seasons move from fall to winter, sometimes I feel like our immune systems move too. Where? Well, far away from our body because every time I look around someone is sniffeling and blowing a nose.

Like most of you, I was brought up as an OJ kid. Orange juice was/is the cure for colds. Whether you chug it like beer on a Gator game day or sip it for your early morning breakfast, it made your throat feel better and regardless of what the studies have shown - you thought it was working.

Studies have shown the FDA's recommended daily dose of vitamin C can shorten the duration of a cold, but the real remedy surprisingly may be in those garlic rolls that make everyone take a step back when you speak to them.

In a study, British scientists followed 146 healthy adults over 12 weeks. Those who had been randomly selected to receive a daily garlic supplement came down with 24 colds during the study period, compared with 65 colds in the placebo group. The garlic group experienced 111 days of sickness, versus 366 for those given a placebo.

Besides scaring people with germs away from you because of bad breath, one possible explanation for the garlic cure is that a compound called allicin, the main biologically active component of garlic, blocks enzymes that play a role in bacterial and viral infections.

However, the best remedy for a cold may simply be EXERCISE. In a recent University of Massachusetts study of 547 people, researchers found that the most physically active people had 25 percent fewer upper-respiratory infections over the course of a year than did the couch potatoes. Researchers believe exercise boosts your white blood cell count, giving you the immunity to fight off colds. Check out other ways to boost your immune system here.

So for optimum health, don't just crush the garlic - crush your work out too.

Stick to the basics

When it comes to making the ultimate fruit smoothie, sometimes it's better to stick to the basics. Marketing for super fruits has reached all new heights, and lets face it - it's really good marketing. With the new acai craze, the berry that supposedly packs more of an antioxidant punch than any of its soft fruit competitors, sales hit $104 million - more than double the 2007 figure according to the market analysis firm Spins. People have gone crazy for Naked Juices and similar products, but in the end these commercial mixes can contain way more sugar and even fat than your own homemade smoothie.

In the September 2009 Men's Health magazine featured an article Pulp Fiction that exposed exotic juices and the craze over the acai berry. In studies, sites claimed that the acai berry packed more than 8 times more antioxidants than blueberries. However, the comparison was between an acai powder and real blueberries.

Here's a couple of the biggest fakers out there. POM Wonderful says that pomegranate may help thwart cancer and improve heart health, but P.K. Shah, M.D., director of the division of cardiology at Cedars Sinai Heart Institute in LA, says the lab data is inconsistent. Goji juice, claimed to be the world's most powerful antiaging food, also isn't telling you whole truth. Goji contains polysaccharides, which may protect cells from free radicals that cause aging, a study of mice suggests. But research in people hasn't shown anything conclusive.

Check out Men's Health top 3 smoothie recipes here at the Blender Bender.

For a more specific purpose from brain boosting to muscle building, check out these smoothie recipes to cater to your every need.

Balance

Balance is something everyone needs. In our lives, our work and our diets. We need to be balanced to be humble and healthy. You might have all these things, and you might think you're balanced, but chances are your exercises aren't.

Bring the balance to your work out and your back will repay you later. Most exercises have no real life purpose like ab crunches (besides bodybuilding). They are not real life movements. Strengthening your core will help you perform better in the gym. You'll have better form, increase your weight and have more agility.

If you love playing sports, there is nothing better you can do then work on your balance. It is the key to preventing injuries. The Phoenix Suns' head strength and conditioning coach Erik Phillips said, "Striking a balance between stability and strength is the basis of basketball training, as well as most other sports. Changing up some of your exercises with a split stance will help you strengthen your core, he says.

Check out this picture of two-time NBA MVP Steve Nash and an article on his balance training here.

For John Isner, the 6'9'' 39th ranked tennis player in the world, strength and agility is his biggest focus because of his body frame. Jason Riley, the director of performance at the athlete's compound in Saddlebrook Resort, has Isner do a variety of physio ball exercises to strengthen his core.

Pictured above Isner performs physio ball stabilization. Test your core with this move.

With your hands on the ball kick your feet up to a stool that they can rest in. Keep your abs and gluts tight while you move the ball in a clockwise circle with your hands. Try and hold that as long as you can. Riley says this move is excellent for balance and stability and places pressure on the muscles of the hips as well as those of the front and back of your core.

When you're done, you'll appreciate a strong core.

Beer Pressure

After hitting the gym for an hour of weightlifting and a couple hours of basketball, my muscles are shocked, and I don't want to move for the rest of the night. Then my friends come into my room and throw me a Shock Top.

I try to put it to the side, try and fight the peer pressure (or beer pressure I should say), and then next thing I know I'm getting dressed to go out because "we're in college" and downing a few beers every night is simply what "we" do.

So much for the workout.

I always have thought the UF party atmosphere was hard to resist, and now it just got a little harder. My role model, my inspiration to pump out that last rep, run that extra mile and LIVESTRONG is now the face of beer.

Lance Armstrong recently signed a three-year deal to serve as the spokesperson for Michelob Ultra. At first, I was mad. I thought this doesn't fit the best cyclist in the world even if they say it's a low calorie beer. But Armstrong said the pairing with Michelob Ultra "fit his lifestyle, which focuses on balance," in a SBD report. So, I decided to take a closer look on what those couple of beers were doing to me.

I found out is that if I limit myself to one or two drinks (which takes a lot of self-control), I might be helping my body. Moderate consumption of beer, like wine, can make men 30-35% less likely to have a heart attack according to Forbes' 8 Healthy Reasons to Drink Beer.

Dr. Curtis Ellison says that beer in moderation also raises high density lipoprotein or HDL, known as good cholesterol.

Perhaps the most suprising statistic is that beer might be keeping me alive! Men who reported drinking 120 to 365 days a year had a 20% lower cardiovascular death rate than those who drank one to 36 days a year.

This all sounds great, but the problem is holding yourself to that "moderation" category. Everything is working against you - including your television. According to Dutch researchers, watching alcohol use portrayed in movies and ads makes young men drink more beer.

The researches found that men who watched the alcohol themed movie American Pie 2 with alcohol ads drank one and half more beers or glasses of wine then men who watched the movie with less drinking and non-alcoholic ads. Check out more of the study here: TV Alcohol Ups Real Drinking.

Heavy drinking isn't just affecting your fitness, it will mess with your head too. Alcohol can cause your brain to shrink over time. The more you drink, the smaller your head becomes, which is associated with a slower mental response and lack of memory, concentration and attention span according to Nicholar D.A. Suite, M.D. from SOBeFiT magazine.

Like Armstrong said, the biggest trick to staying fit is staying balanced. Beer is no exception.

Soak up the Sun

The sun can feel invigorating and refreshing, but did you know it can boost your workout too? Today's lifestyles lead you away from the sun. They have you exercising inside the gym or working all day behind a desk. Dermatologists would have you believe that the sun is harmful - but now I'm going to tell you why you need to catch the light and soak up the sun.

Get the ultraviolet edge by exercising outside. Sunshine can increase your athletic performance by as much as 10% according to the journal Medicine and Science in Sports and Exercise. The sun boosts your vitamin D levels, and a study review determined that D improves reaction time, speed and muscle strength.

Three out of four people have too-low levels of vitamin D according to John Cannell, M.D. There's no reason to have low levels of vitamin D, IT'S FREE. Just step outside. More importantly, Harvard School of Public Health found that men with low levels of vitamin D were twice as likely to have heart attacks as those who received higher levels of the sunshine vitamin. Check out 8 other ways to stay healthy without spending money here.

Not only is the sun good for you, but you may not be getting as good of a workout as you think inside the gym. A new study reveals that runners think they're going faster on a treadmill than they really are. Runners overestimate their speed by nearly 40 percent, according to the journal Sports Biomechanics. Researcher Pui Kong, Ph.D., suggests measuring your outdoor pace (energized in the sun) with a watch so you can match it when you're jogging on a treadmill.

There's only two ways to get your vitamin D level checked. Go for a blood test or wait until a bone breaks. I recommend the first but suit yourself. A bronze tan never hurt anyone anyway.

And on that note - lets take a look at the flip side.

While skin cancer is the most frequently diagnosed cancer in the U.S., more than 90 percent of cases are either basal-cell carcinoma or squamous-cell carcinoma. Both are relatively harmless if detected early. The same can't be said about heart disease, colon cancer and prostate cancer. With low vitamin D levels you increase your risk of getting each of these. Check out more information on this scientific dilemma here.

Have fun in the sun.

If We Could Live Forever

Yesterday, I had the privilege to have dinner with former president Bill Clinton. Suprisingly, it got me thinking about health simply because Clinton is the type of guy you want to see live forever. I remember hearing about when he had heart bypass surgery, so I started talking with his personal doctor last night (Of course, he is a Gator like his chief of staff and several others). So how can people like Clinton - and people like you - live as long as possible? Here are some good pointers for heart health.

First, you have to make the simple and subtle changes, and that is what Clinton did. When you travel as much as he does and give speeches all the time, you have to be full of energy - healthy energy that is. So Clinton changed up the dressing room. He started drinking tea instead of coffee for his caffeine jolt. Not only is it an antioxidant boost, a study in the Scandinavian Journal of Medicine and Science in Sports confirmed that ingesting caffeine improves athletic performance, but tea is a better delivery system than coffee.

At Fleming's Steakhouse, Clinton chowed down on salmon and a spinach salad. Salmon is a great source of protein and very heart-healthy packed with omega-3 fatty acids. Check out WebMD's 5 Heart Healthy Foods here.

As we know it's not always about food. According to the Journal of American Medical Association, people increase their heart disease risk by 56 percent with low cardio-respiratory fitness. Clinton enjoys playing tennis against his chief of staff for his cardio work out.

However if all else fails, you may find yourself in a position that Clinton was not as fortunate to be in. A replacement valve that can be implanted through thin tubes rather than traditional open-heart surgery may soon be the future of heart surgery in the United States. No more chest opening surgery in a market for these catheters that could exceed $1.5 billion. Check out more of this Race in Cardiology here.

Football and sex..

That's what America does... or at least that's what men like to do. In honor of a big UF weekend which set a record breaking 90,800 in attendance at the Swamp (really 90,801 - they didn't scan my ticket) and the privilege of meeting Tennessee coach Lane Kiffin's gorgeous wife, Layla - I thought this would be a great topic.

Sex is good, everyone knows that. So how many times should you have sex a year? Perhaps the spread of a UF vs. Troy game? Actually it's even more. Dr. Oz says if you have sex 200 times a year you can reduce your physiological age by six years according to researchers from a Duke University study.

Worried about catching the swine flu? Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A, which can protect you from getting colds and other infections according to scientists at Wilkes University. Check out 10 suprising health benefits of sex here.

Having a little trouble with impotence? Maybe you should start watching football. Catching a funny movie or entertaining game can help you ward off a heart attack according to scientists in Greece. When people sat and watched comedy for half an hour, the humor and entertainment hit temporarily improved the flexibility of their coronary arteries. Laughing reduces the body's production of cortisol, a stress hormone that causes your arteries to stiffen, which in turn hampers blood flow and increases your odds of an infarction.

Now if you're a Tennessee fan, you might be out of luck. In a Men's Health survey, one in four men rated watching their team lose a 7 or higher on the stress scale. Research shows that the deeper our dedication to a team or player, the more likely we are to transform emotional reactions into hostility.

The Solutions: Go have sex and release some oxytocin (the cuddling hormone), follow the SEC's coverage of Layla Kiffin or start rooting for the Gators.

Football and sex - they control our lives.

From a Rubber Bracelet to a Worldwide Movement

I remember when I was in high school and I went to the mall to get a LiveStrong bracelet. I heard the same thing from Footlocker, Champs and Footaction, "We're sold out."

Lance Armstrong's agent, Bill Stapleton, laughed when Nike approached him with a proposal to sell 5 million bracelets before the 2004 Tour de France. No one knew, no one could predict the future. No one thought that tying perhaps one of the greatest athletes of all time, Lance Armstrong, to a name on a $1 bracelet would create a philanthropic brand, an inspirational message and most of all a worldwide movement for a cure for cancer.

The Lance Armstrong Foundation was created in 1997, and in its early years raised about $7 million a year. This year, it expects to raise $40 million with $17 million expected to come from the licensing of the Livestrong name according to an article in Sports Business Journal.

Chief Marketing Officer at Dick's Sporting Goods, Jeff Hennion, said, "It's not an apparel and footwear brand. It's a movement and a cause around which people have great passion."

Nothing sums it up better than what Hennion said. It is something everyone can relate to whether you have cancer, know someone that has it or you're just an athlete looking for some motivation. Everyone needs to find something that inspires them and pushes them further. That simple concept has helped the Lance Armstrong Foundation create its own endowment and raise more than $300 million.

Perhaps no one needs motivation more than cyclists. Their minds wander and lose their edge as they ride for days at a time. So Lance Armstrong surrounded his brand with things that motivate him. On his apparel you can see a symbol for his mom or 10//2 (October 2nd, the day he was diagnosed with cancer). Now his brand can be seen in Nike apparel, Oakley sunglasses and even HP computers - all with proceeds going towards his foundation.

So live strong and find your inspiration.

Is it in You?

It almost hurts to question it. Developed at my school - the University of Florida Gators - and it's no irony that the drink has become as legendary and iconic as Florida football. It has become more than a sport drink, it's a symbol of fierce competitiveness and sport.

The truth is there are very few products that have superior marketing and advertising than Gatorade. It makes me think of one of the best commercials with the aged Michael Jordan of the Washington Wizards playing 1-on-1 against the best player of all time, the Michael Jordan of the Chicago Bulls. His bald, dark head dripping glistening Lemon Lime Gatorade sweat down his face.
So, Gatorade would have you believe it is better than water, but is it? It all started when Gator football coach Dwayne Douglas questioned why his players lost so much weight during games but urinated very little. With long endurance and major sweat loss in mind, Gatorade was invented by Dr. Robert Cade who then directed UF's Medicine renal and electrolyte divison.

And the battle began - Gatorade vs. Water

Regardless of some of the best marketing this country has ever seen, studies have continued to prove that Gatorade is better than water for prolonged exercise and endurance tests. According to a University of Wisconsin study, Gatorade was slightly more beneficial in terms of weight change and endurance. Check out the study here. Gatorade packs a carbohydrate and potassium punch that water doesn't provide, but remember that the difference is only in endurance exercising. You don't need Gatorade every time if you're not active.

More importantly, if you're a Gatorade drinker no matter what the occasion, here is something to consider. In a study at the NYU College of Dentistry, they immersed cow teeth in Gatorade for 75-90 minutes to replicate consuming the beverage overtime, and they found Gatorade can damage tooth enamel even more so than soda. Not to mention you can say goodbye to your pearly whites because Gatorade caused significant staining. Read the study here.

There is nothing I enjoy more after a workout than chugging orange Gatorade. Just make sure you drink Gatorade with an active, high endurance lifestyle.

The best 1-on-1 match of all time - watch it here. And I would be wrong if I didn't include this one for the Gators - the legend continues here.

Don't Let the Sport Leave You

In light of the U.S. Open upon us, and the fact that I had an amazing time witnessing men and women (love Maria Sharapova) play to the point of exertion, I thought that tennis would be an appropriate topic. Now, I'm not talking about the game of tennis because I'm not much of a tennis player, but I do want to tell you about tennis as a sport and a means of total body fitness.

A common theme of college students and many adults is that they think they are fit by crushing some weights 4-5 days a week. But the real question is are you fit for the court?

Keeping sports with you, whether it be tennis, basketball, running, etc., will bring your health and fitness to all new heights. It isn't about muscle concentration, working chest this day and back the other. Fitness is about being able to have the endurance to handle the court. That is the real test. It's about being strong, flexible, explosive and with a heart that can beat at speeds where you feel it in your face.

I watched John Isner defeat Andy Roddick in a thriller that lasted close to four hours. That's true fitness and training at work - lasting almost four hours pushing your muscles to the point where you collapse. After finally defeating Roddick in the 5th set, Isner, not quite sure how to celebrate with no gas left in the tank, just fell to the court in a combination of exhaustion and disbelief.

Start training for the sport and you'll notice you'll push yourself further. Instead of jogging, do fast sprints in intervals. Check out more of these total body workouts that helped tennis great Victoria Azarenka.

However, it isn't just about physical conditioning. Sports have a major mental component, and the mental battle will always be the toughest challenge. So take it on and never let the sport leave you. According to a Men's Health List, 10 Ways to Boost Your Productivity At Work, bringing a tennis ball to work will increase your productivity.

If you find yourself tiring out in your training too early, have some coconut water. The loaded potassium helps prevent cramping. John Isner, the #4 American in the tennis world, drinks several before a big match. They are available at Whole Foods Market.

So take the sport everywhere and find true fitness within you.

Feel the Rhythm, Feel the Ride

Lets face it people, there are perfect matches out there. Jordan and Pippen, Aikman and Emmitt (former Gator), Simon and Paula Abdul, Spaghetti and meatballs, lamb and tuna fish (sorry I love Big Daddy). But NOTHING fits together in perfect harmony like exercise and music.

I realized when I got to the gym today that I forgot my iPod, and nothing contributes more to the downfall of a pumped exercise than the lack rhythm, the lack of spirit. This isn't just a myth or matter of personal preference - this is science.

According to an article titled The Science of Workout Music at Menshealth.com, a study at Hampden-Sydney College confirmed that listening to your favorite music will help you push harder in workouts. According to the study, men who listened to music while riding an exercise bike for 10 minutes pedaled 11% farther than those who pedaled in silence.

Nothing pushes you to leave the city behind during a hard run like music. Whether you're in the racket of New York City or the humming crickets of rural Texas, music will give you the beat to get that much faster. Costas Karageorghis, PhD, a sports psychologist at Brunel University in London claims research has shown synchronizing the speed of music with exercise gets people to train harder.

So keep pace with the right music. Try these for your specific exercise playlist:
-Running: "Run Like Hell" by Pink Floyd
-Cycling: "Panama" by Van Halen
-Lifting: "Black Dog" by Led Zeppelin

Michael Phelps, although I originally thought fish can't hear music, had the world buzzing about what he was listening to before those world record breaking swims. Take a look at what some of your favorite athletes have on their playlists.

Michael Phelps: "I'm Me" by Lil' Wayne
Andy Roddick: "Over the Hill and Far Away" by Led Zeppelin
Lebron James: "The Takeover" by Jay-Z
Brandon Jacobs NY Giants: Young Jeezy (all of it)
Lance Armstrong: "Island in the Sun" by Wheezer
Chad Ocho Cinco: "Testin My Gangsta" by Three 6 Mafia
James Blake: "More than a Feeling" by Boston and "Roll Call" by Lil' Jon

And of course, if you don't have this on your playlist, then you're not even working out...

Feel the rhythm, Feel the ride

Allow me to introduce myself...

Welcome to Out of a Rut: Tyler's Guide to Sports, Health and Fitness. You may be wondering what's with the name? It doesn't make sense. That's because you're in a rut!

In a rut - in a settled or established pattern, habit or course of action, especially a boring one.

Unfortunately, many of our lives have become in a rut, and our health and fitness even more so. That's why we quit going to the gym, stop miles short of our potential during a jog and worst of all lose our edge and excitement about exercising. There's always something different to be done. There's always something to take us to the next level - even if you're an avid weightlifter and a health nut, I'm here to guide you out of the rut!

My name is Tyler Rutstein, and I am junior journalism major at the University of Florida. I have started this blog for my health and fitness writing class with Men's Health editor and co-author of the national bestselling "YOU: The Owner's Manuel" series Ted Spiker. Throughout this blog, I am going to write about popular sports topics, health and nutrition, and great ways to break a sweat.

Health and fitness is a real passion of mine. I enjoy weightlifting, running, bikram yoga and most of all basketball. If you play at UF Southwest Recreational Center then you'll know me as "the lefty." I am always looking for ways to enhance my physical performance and stamina.

At UF, I began my journalism career like most in reporting class. I was published often in the campus newspaper, The Independent Florida Alligator, from stories about the Madoff scandal to UF pageant girls. My favorite story was covering Tim Tebow and his philanthropy that raised more than $300,000 this past year. It was published on Yahoo! Sports. Besides writing, I am the director of celebrity cameos for the 2009 Gator Growl show. This has been one of the most exciting jobs I've had as I film and meet celebrities getting them pumped for Gator football. I am also an active brother in Sigma Phi Epsilon Fraternity and was an editor of SigEp The Magazine.

For my dream job, I want to start a sports management and marketing firm that manages NBA players. I want to handle contract negotiations while at the same time maximizing their earning potential through proactive and personalized marketing strategies. I would also like to own a training facility that will develop and prolong many of my athletes' careers.

A little big more about myself... My favorite athletes are Lance Armstrong and Dwyane Wade. My favorite days are Gator football Saturdays, and as of lately, whatever day the BCS falls on. I enjoy Men's Health Magazine, ESPN and Sports Business Journal. My favorite books are I Hope They Serve Beer in Hell, Lance Armstrong, 33 Strategies of War, and Harry Potter. My favorite meal is the Bbq Ranch Chicken Salad from the Cheesecake Factory. My favorite artists are Cold Play and Lil' Wayne. My favorite actor is Adam Sandler.

I hope you look forward to a new and exciting year, and most of all, a fit one.

That's my life here at UF, but that story is far from finished...