Friday, March 6, 2015

WE GOT THIS - QT2 Team Update

I am honored, excited and thrilled to have QT2 as my coaching partner and I am equally excited to be a proud member of the 2015 QT2 Advanced race team. 

The folks at QT2 are exceptionally talented, focused and downright a wonderful collection of people that know their stuff, work hard and are a lot of fun.  I wanted to share the latest happenings with the QT2 Team. 

I am in the best shape of my life and have a big season planned.  Not only am I growing, I am having fun and its great to be associated with such a quality organization. 

Check them out at

QT2 Team Updates
February, 2015

Hey everyone, it's hard to believe that it’s only the beginning of march with everything that has been happening on and off the race course!

New for 2015, we have started a monthly newsletter to keep everyone up to date on what's happening.

Here are some of the big highlights from February:

Challenge Family Americas is pleased to announce a partnership with QT2 Systems as the Official Coaching Partner of Challenge Quassy and Challenge Maine.  QT2 Systems’ world-class coaches, many of whom have first-hand experience on these storied courses, will provide customized training programs to mentor athletes of all levels to achieve their Challenge Family racing goals. Read More …

February was camp month down in  Clermont, FL.
We held three camps back-to-back thanks to our amazing coaches and staff!
First, the AG Camp was open to all who wanted to attend and from the sounds of it, everyone have a great time, built some amazing fitness, and had a lot of fun.

Then some of our best Age Group Elite athletes headed South for our first Elite Age Group camp, done in the same format as the Pro camps.
From the feedback we have received and I quote "it was simply EPIC!" Many were pushed to their mental and physical limits, through blood, sweat, and tears, new fitness levels were reached.

Our final winter camp came to a close early this week when our top Pro’s packed up and headed home from Clermont after swimming, biking, running, and taking their training to all new levels.

To quote Jesse:
"Finished here in Clermont. Then 2015 season on tap. The crew is strong this year. ‪#crispnclean#qt2"

Of course, none of this would be possible without our amazing sponsors! We want to thank QR for sending Brad and Sam down to camp so athletes could test drive the amazing bikes and answer athlete questions!

Also, a big thanks to our own teammate Rob Gilfeather whose amazing product Fuel for Fire kept our athletes going strong during those long, tough workouts!

The year has just started but we have already had some big results.
Just to mention a few highlights:

  • Fran Vincent | 3rd F OA @ Saratoga Winterfest 5k snowshoe race in 27:59
  • Colin Goldsmith | 4th AG and 27th OA in 1:24 @ the A1A 1/2 marathon with a 7min PR.
  • Lauren Diaz who won the Swamp Classic Road Race and Time Trial. 1st Overall Women's Time Trial, 5th Place Women's Cat 4 Road Race - coming off of the AG Elite camp !!

A special shout out to Chris Vokaty who raced the Dopey Challege @ Disney.
He ran the 5K, 10K, Half Marathon and Marathon in 4 days!

He PR'd in the 10K and set an PR of over 8 min in the Marathon, good for a Boston Qualification for 2016! All this while doing most of his run training on the bike with his longest run only being 12 miles.

To quote Chris "Pat is an awesome coach"

If you are ever in New York City the last Wednesday of the month come join a group of QT2 athletes for breakfast typically @ 8am. The locations changes so email Brigitte Paulick for details.

Congratulations to Tushar Virmani for welcoming his first baby, a girl into this world on February.  Welcome Arya Virmani!!


Don’t forget to sign up for THE CONFIDENCE PROJECT WEBINAR BY BETH SHUTT - here


Update your race calendar for the year !!!

Until next month, have fun training!  #WEGOTTHIS!

Metabolism and Fat – A Shotgun Marriage

We have all been there.  We eat whatever we want and in what quantity we want and see little change in our weight. Then suddenly it happens.  That donut, bag of chips or piece of pizza turns into fat and is stored in places that make fitting into those skinny jeans a nearly impossible task.
While packing on the pounds happens to a lot of people at different ages, one of the drivers in weight gain is the aging process that sees a slowing down in metabolism. Ever wonder why the metabolism slows down after age 30? Muscle mass or a reduction there in, and the way we eat controls the metabolism speed that invites fat to the party.
Strength training has often been associated with maintaining and increasing bone density, Runner's Fuel founder and nutritionist Rebecca Turner says building and maintaining muscle mass should be a priority to address a slowing metabolism.
"Lean muscle is the furnace in which calories are burned and energy is stored," Turner said. "Without adequate muscle, weight loss or maintenance is impossible and fatigue or exhaustion is inevitable."
While many people can increase cardio based activity as a way to kick start their metabolism, as one ages, strength training in addition to cardio workouts is increasingly important. Adding more resistance exercise and using all muscle groups’ works better to re-engage a lagging metabolism.
This combination of resistance or strength training with cardio focused exercise engages the muscles more often and in different ways which leads to increased strength, fitness and a higher metabolism.
Studies show that adults lose ½ to 1 percent of muscle mass every year starting in their 30s, Turner said, and muscle strength declines by 12 to 15 percent per decade. The danger is the lack of perception of the effect to one’s body until a deep fitness and muscle loss hole has been dug.
The good news is the body is resilient will respond favorably to stimulus to improve muscle mass and re-ignite your metabolism. Turner provides some tips to get you back on the path to having the body you want.
Focus on whole foods and protein
Proteins are the only nutrient capable of creating or reserving muscle mass. Eat a variety of protein-rich foods each day like seafood, nuts and beans, as well as lean meat, poultry, low-fat dairy foods and eggs. Veggies such as kale and spinach help raise the metabolism and prevent inflammation.
Eat omega-3 fats
Researchers suggest essential fatty acids boost everything from heart health to mood. Now omega-3s are getting praised for sparing muscle due to their anti-inflammatory skills Foods like salmon, walnuts and omega-3 enriched eggs provide these essential fats plus protein.
Resistance train often
Resistance training (weights, push-ups, lunges or Pilates) actually builds muscle and prevents it from vanishing. Experts recommend 20-30 minutes of intense resistance training two to three times per week.

HERE’S TO BEING FIT FOR LIFE! Chris is a Certified Personal Trainer, USA Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance enthusiast.  He competes yearly in numerous running races, marathons, ultra marathons, triathlons and other endurance events.  He is a member of the 2015 QT2 Systems Advanced Team.