CATZ Athletes make MLL All-Star Game

Boston Cannons players and CATZ athletes Mike Stone and Kevin Buchanan were selected to participate in the 2013 Major League Lacrosse All-Star game in Charlotte, NC on July 13, 2013. 

For more information on the 2013 MLL All-Star game, click on the link below. 

Congratulations to Mike and Kevin from CATZNeedham and CATZhingham.

Keep tonnage on your side

What do you consider a light day at the gym, 3 sets of 10 reps, or 5 sets of 2 reps? Most of you would most likely say that doing any exercise for 3 sets of 10 reps is less stressful on your body than 5 sets of 2 reps. The most logical conclusion to make, is that your lifting heavier weight performing 5 sets of 2 reps, than 3 sets of 10 reps. My question to you is, although you’re lifting heavier, are you lifting more?

           Meet the term Total Tonnage……

          Without getting to technical, tonnage refers to the amount of weight your lifting multiplied by the number of repetitions you do them for. For example, if you are doing 1 set of 10 reps @100 lbs, your total tonnage is 1000 lbs. For every repetition, you’re lifting 100 lbs, and since you’re lifting 100 lbs, 10 times, 1000 lb will be your total tonnage

          Now that we know what total tonnage is, lets look back at what would be considered a light day, 3×10 or 5×2.

            If you can squat 200 lb for 3 sets of 10 reps, what is your total tonnage?

10reps(200 lbs)= 2,000 lbs/set x 3 sets= 6,000 lbs of total tonnage

             Lets look at the 5×2:

            You can squat 400lbs for 5 sets 2 reps, what is your total tonnage?

2reps(400 lbs)= 800 lbs/set x 5 sets= 4,000 lbs of total tonnage.

          This may be surprising to some you to know that 3×10 is actually not a light day when considering how much your lifting overall that particular day. This is very important to understand because it can change the way you look at a “light” day.

            It’s hard to define what a light or heavy day is because everyone is on a different fitness level, so these days will be specific to you. The point is that the weight is not as important as you may think when it comes to a light or heavy day; it’s more to do with the sets and reps. As you can see from the examples above, the weight may be heavier per set, but the overall weight lifted for the entire amount of sets is greater.

            Keeping track of your total tonnage can help you plan out whether or not you will be lifting heavy or light. Knowing this will enable you to recover better over time by avoiding overtraining.



Mike Stone leads the Cannons over the Hounds

CATZneedham athlete, and Wellesley native Mike Stone took home Player of the Game honors as the Boston Cannons defeated the Charlotte Hounds. 

Mike had 4 of the Cannons 15 goals, including 3 straight unassisted goals to open the second half.

Full article is below.×1136&density=1


Team USA and CATZ athletes in action tomorrow night at Gillette

CATZneedham athletes & Boston Breakers players Heather O’Reilly & Sydney Leroux, along with CATZhingham athlete Kristie Mewis are in action for the US Womens National Team tomorrow night at Gillette Stadium in Foxboro, MA.
The US takes on Korea Republic at 7:00 pm, and will look to improve on their 7-0-2 record thus far in 2013.
Be sure to support not only the US team, but the CATZ athletes as well.

CATZneedham athlete Tiffany Avon wins Upperville Horse Show

CATZneedham athlete Tiffany Avon won the Upperville Horse Show last week in Upperville, VA. Tiffany and her horse, Krouos De Raville, won the jumper classic by finished first in overall points in the amateur division. Tiffany comes to CATZ from Queens, NY and Stony Brook University.

Maybe even more impressive about Tiffany is that she holds a PhD in Psychology from Stony Brook University making her as smart as she is athletic.

Congratulations to Dr. Avon on her victory in Virginia!


Summer 2013 Schedule Starts THIS Monday

Monday marks the beginning of the summer schedule at CATZneedham. 

Be sure to check our updated schedules either in the facility, or online.

We look forward to helping you make this the best summer yet.


Mr. Fit tackles Tough Mudder



Last Saturday, Mr. Fit tackled his second big challenge of 2013, The Tough Mudder race at Gunstock Mountain in New Hampshire. Instead of me telling you how tough it is, I’ll let you hear it straight from the horses mouth.


OATstanding Pizza

Eating healthy can be delicious, just ask CATZneedham coach Andrew Bonnette. Inspired by the CATZ Kitchen Cookbook, Andrew has created his own variation of the OATstanding Pizza. 

If you’re a pizza fanatic like Andrew and I, then this is a great way to enjoy it without feeling guilty. The oat crust gives you a wheat-free, gluten-free alternative to the normal dough.

Enjoy Andrew’s version or create one of your own and email it to Nick to get your version posted on



1.5 cups old-fashioned oats (420 cals)

1 whole egg               (65 cals)

1 egg white               (17 cals)

1 TBSP olive oil          (60 cals)

Dash of garlic powder and salt to taste (0 cals)



1/4 cup non-fat plain Greek yogurt (30 cals)

1 TBSP BBQ sauce                   (30 cals)

1 TSP parsley                      (0 cals)

1/2 medium caramelized onion       (23 cals)

1/2 medium sautéed green pepper    (12 cals)

4 OZ cooked lean ground turkey     (120 cals)


1)  Pulse oatmeal in a food processor until flour like.

2)  Add water and pulse until dough forms.

3)  In a large bowl, knead ground oatmeal with eggs, garlic powder, and salt.

4)  Place dough on a baking sheet coated with non-stick spray.

5)  Press dough until flat, then press outward until a thin crust is formed.

6)  Drizzle olive oil over the surface and spread evenly. Bake at 500 degrees for 12 minutes, or until golden brown.

7)  In a pan, cook ground turkey, onions and peppers.

8)  In a small bowl, mix Greek yogurt, BBQ sauce and parsley.


When crust is golden brown, remove from oven and spread the Greek yogurt mixture on top. Place onions, peppers and ground turkey on top. Return to oven for another 6-8 minutes. Remove and let cool before eating.


Serves 2-3

777 Calories


388 cals serving 2

259 cals serving 3


Substitute olive oil, and BBQ sauce for hot sauce to conserve calories.


Memorial Day Weekend Hours

CATZneedham will be closed Saturday May 25 through Monday May 27. Normal hours will resume on Tuesday May 28 at 6 am. 


Have a great and safe holiday weekend with your family!


CATZneedham Staff

The In’s and Out’s of Creatine

         Creatine is arguably the most talked about and consumed supplement on the market behind protein.  Athletes and weekend warriors have been crushing shakes laced with creatine for years hoping that it will result in the benefits that it promises, size and strength.  That said, supplements have promised results like this since their inception a long time ago only to fall short on numerous occasions.  For instance, a study done a while back on creatine supplements showed that companies were selling creatine supplements with no creatine in them! During the study, third party laboratories broke down the “creatine” powder only to find, well, no creatine. That’s an expensive mistake seeing that bottles of creatine will run you anywhere from $30-$60.  Whether or not brands actually have creatine in their products is beyond the scope of this piece, but what I want to cover is what creatine actually is, what it does when you consume it, and whether or not it actually is worth you buying.


Creatine is…..


            Creatine is defined as a nitrogen-containing compound found in muscles, usually complexed with phosphate to form phosphocreatine. In English that means it is founds naturally in the body and is responsible for rapid recovery of energy during super intense, but short, bouts of exercises. Examples would be jumping, throwing a pitch, or going for a 1 repetition maximum.


If creatine is made naturally in your body, why do we need more?


            Not only do we make it naturally, but you also consume creatine when you eat animal products such as beef. When you add a creatine supplement to mix into your shakes, you can significantly increase creatine stored in your muscles. This in turn will increase your energy resulting in a harder workout. Harder workouts then equate to better results.

            A study performed by Vandenberghe and colleagues showed a 20%-25% increase in strength, and a 60% increase in size in just 10 weeks in subjects.


How does it all work?


            People in the bizz theorize that creatine increases strength and size in three ways. The number one explanation being that increasing the amount of creatine directly initiates protein synthesis. The second is that creatine causes water to go into the muscle and the subsequent swelling increases protein synthesis. This is what many people experience as the bloating effect of creatine. The last explanation as to why creatine increases size and strength is that energy is used at a slower rate resulting in a more intense workout, resulting in greater protein synthesis.

            Most people in the know when it comes to creatine suggest a loading phase of 20 g of creatine per day in 4-5 different doses for a week. After that, 5-10 grams /day is enough to maintain skeletal muscle creatine.




            I would definitely suggest taking a creatine supplement if you fit the description as an explosive athlete. As mentioned briefly above, some brands are better than others, so do your research before you spend serious cash. It is important for your sports performance to take advantage of the supplements many people have spent a lot of money developing. Important thing to keep in mind is that you have to buy the right brand to get the intended results.


            As always, NSB is here to help you achieve the competitive edge through nutrition so feel free to ask, inquire, comment, or complain about all your nutritional concerns! Before using creatine, please talk with your physician to make sure you are able to use it.






1)   Ivy, J. , Portman, R. Nutrient Timing. 116-117. 2004

2)   Williams, M. Nutrition for Health, Fitness, & Sport. 2007