tag:blogger.com,1999:blog-85513085071052331172024-03-14T03:56:30.897-04:00Chris Vokaty -How Bad Do You Want It?All things triathlon, marathon, endurance sports, fitness, nutrition, coaching and motivation.Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.comBlogger135125tag:blogger.com,1999:blog-8551308507105233117.post-65953897932162967942015-09-06T15:26:00.001-04:002015-09-06T15:26:24.743-04:00About Face<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">One of the best aerobic
activities that provides minimal impact to the joints is swimming. While
running is hard on the body and cycling is not as physically demanding as
running, swimming is an ideal activity that people can use to stay in shape
late into their golden years.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Ironically, swimming is one
activity that many people avoid for many reasons including a fear of the water.
What I have found to be one of the main reasons people avoid swimming is their
inability to swim correctly. Poor form is horribly inefficient and can easily
tire out the athlete. <o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When swimming form is
everything. A good efficient swimmer can
move through the water with easy and feel refreshed after swimming 1800 yards.
An inefficient swimmer can cover that same distance and feel like they have
expended the energy running a marathon.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">One of the main forms of
inefficiency in the water is the inability of a new swimmer to put their face
in the water. When your face is not in
the water and your head is raised to breath, your swim stroke is choppy and
your feet and legs will sink. This
horrible swim position is anything but streamlined and causes more friction
against the water. Instead of working with a streamlined approach, you end up
fighting the water more than necessary.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When I was learning to swim I too
struggled with having to keep my face in the water. While it didn’t bother me
to have the feeling of water on my face, the struggle for me, and for many new
swimmers, is the ability to exhale under water.
This one element, if learned, will allow you to work on improving other
aspects of your swim stroke.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">So how do you overcome the
discomfort from or inability to put your face in the water? What sounds easy
enough to do can be a daunting task for even the most determined new
swimmers. Here are some easy drills to
help you improve your swim stroke and become comfortable having your face in
the water.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">First, get in the shallow end of
the pool and submerse yourself to get your body wet. This will help you get comfortable with
experiencing water over your entire body.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Next, simply bend over and slowly
pace your face in the water. You want to have the water to just cover your
face. Doing this for 10 seconds at a
time will get your comfortable with the sensation of having water on your face.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Now we will add breathing. Exhaling under water is critical to swim
success and this drill helped me overcome my inability to exhale. Get your face close to the water and turn it
to the left. Not take a deep breath and
begin to exhale out of your mouth and nose and you slowly rotate your face to the
right, easing your face into the water, ending your rotation to the right. <o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">This easy to do drill will help
you gain comfort with having your face in the water while helping your work on
your breathing at the same time.<o:p></o:p></span></div>
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<i>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.<o:p></o:p></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-24228901614796454912015-09-06T15:23:00.000-04:002015-09-06T15:23:18.398-04:00Newtwon<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">By far the most popular endurance
activity is running. If you are new to
exercise or a competitive athlete, the ease of access to running somewhat makes
it a default exercise medium to numbers and popularity. All you need is some simple clothing, a great
pair of shoes and an open road. Sounds
easy enough but like most other things, there is always something that has to
make the process difficult. In the case of running, it’s the shoes!<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">While running has been around
since man first stood on two feet, shoes are a relatively new “advancement” in
the evolution of the human race. While one would not think there could be a lot
of difference in a pair of shoes, logging on to Zappos and search for “Running
Shoes” will produce more results than one can comprehend.<o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-kh46WKdo7t8/VeySn9dUtRI/AAAAAAAABGQ/XtJj9FNABR4/s1600/NEWTON%2BGRAVITY.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-kh46WKdo7t8/VeySn9dUtRI/AAAAAAAABGQ/XtJj9FNABR4/s1600/NEWTON%2BGRAVITY.jpg" /></a></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Shoes are much like cars and
other clothing. You develop brand
preferences and what works for one person, will not work for another. And much
like cars and clothing what often happens is you get attached to a particular
model, size or fit and then, whammo, the manufacture completely changes the
product and you are left having to find a new favorite.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I recently found myself in this
predicament. I have been a faithful Saucony Kinvara wearer. All was well until the Kinvara 5’s came out this
spring. With much anticipation I could
not wait to get my new Kinvara 5’s! Once
they arrived I could not wait to send them back. Saucony completely changed the
model to something that did not work for me.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Enter the Newton Gravity. Searching for shoes can be as taxing as well,
preparing your taxes. I was on a tear to find a new shoe so I decided to give
the Newton Gravity a try. I have always known about Newton and their unique
technology peaked my curiosity so I decided to give them a try.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Runblogger.com describes Newton
running shoes as unique in that they are designed specifically for
midfoot/forefoot runners. They accomplish this by reducing the height of the
heel and increasing the cushion in the forefoot such that the overall offset or
difference in thickness between heel and forefoot is minimized. In other words,
Newton shoes have a flatter sole than most typical running shoes, and this
makes it less likely that a runner will heel strike in them. <o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">In addition to the minimal
heel-toe differential, Newton shoes also have a unique system of “actuator
lugs” under the forefoot that are designed to absorb shock upon impact and then
release it on toe off. Newton calls this Action/Reaction Technology™. The idea
is that the lugs get compressed under pressure when the forefoot contacts the
ground, and then they spring back, releasing energy during toe-off. <o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">While on the pricy side, the New
Gravity (and entire Newton line with models for all distances and pronation) is
performance oriented and delivers a great running experience. While providing
cushioning and still allowing you to feel the road, ease into Newton’s the
“actuator lugs” do take some getting used to.<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">While an apple may not fall on
head, the Newton Gravity’s will give you a great run and you can save that
apple for a post race snack!<o:p></o:p></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<i style="line-height: 18.3999996185303px;"><span style="font-size: 12pt; line-height: 18.3999996185303px;">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.</span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-2964537923020335982015-09-06T15:17:00.001-04:002015-09-06T15:17:05.791-04:00Improving Your Fuel<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Endurance training and racing nutrition for athletes
can be a difficult obstacle in their path to fitness and body composition
goals. In all honesty, many people over think nutrition and it really is very
simple. When I signed up to train and
race with QT2 Systems, one of the first things they did was get me on their
Core Diet program. It’s easy to follow and it works. Below I’ve outlined QT2
Systems Core Diet 10-point plan to improve your performance, body composition,
and overall health.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">1) Only eat grains (which include white
potatoes) and man-made sugars within one hour prior to workouts, during
workouts, or after the workout within a window as long as the duration of the
workout.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">2) Eat lean meats, fruits, veggies, nuts, seeds,
legumes, and lean dairy all other periods of the day (organic is best). If
possible, include red meat once a week (grass fed is best). Juicing is also a
great way to supplement your core food intake (not replace!).<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3) Use the “Core Ratio” formula to give
non-core foods a glycemic “score” before eating them. Look at the label on the
food and note the values for the carbs, sugar, fiber, fat and protein, and plug
them into this equation: (carbs+sugar-fiber)/(fat+protein). Anything that
scores less than two is okay to eat during the day during Core periods provided
it has less than five grams of saturated fat and “healthy” ingredient list.
This includes dark chocolate with cacao greater than 85 percent.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">4) Do not drink coffee unless it’s within one
hour prior to key workouts. As an alternative to coffee, you may use
caffeinated fueling products during key workouts….choose one! All other periods
of the day your caffeine source should be green tea as needed. As a practical limit, keep caffeine intake
below 200mg per day, and 1000mg per week.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5) Focus on consuming omega-3 rich foods such
as canola oil, walnuts and salmon for 2 grams of EPA/DHA per day minimum.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">6) Workouts should always be well fueled with
at least 0.6 grams of carbohydrate per hour, per pound on the bike (and use
half of that for running). Sodium content in these fuels should be at least 8
mg per gram of carbohydrate. Fat and protein content should be minimal.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">7) Post-workout food should always include a
sugar-based recovery drink with protein in a 3-1 or 4-1 ratio of carbs to
protein. This drink should contain almost no fat. If a recovery drink is not
available, choose foods that are high glycemic, and contain minimal fat or
fiber. Endurox is an excellent choice.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">8) Aim to consume fluids on a daily basis
using this equation: Take your body weight (number of pounds), and divide it in
half. That is the number of ounces you should be drinking each day, in addition
to the extra fluid you lose during workouts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">9) Have one cheat meal each week. Ideally this
meal should be grain-based and be the night before your week’s longest most
demanding workouts. Eat until very satisfied…not stuffed.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">10) Reduce fasting periods by eating very
frequently—close to rising, and close to retiring for the night. Every one to
three hours is best, while sticking to the serving sizes that are suggested on
packages. For non-packaged core foods (i.e., apple, banana, sweet potato, etc.)
eat one to two items in a sitting.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">This summarized version of the Core Diet will keep
you feeling on top of your game by providing key nutrient density, while
keeping blood sugar stable throughout the day. Nothing replaces working with a
dietitian to establish specific macronutrient goals relative to your needs, but
this plan will get you started in the right direction. Embrace the power of
nature’s foods, while understanding that the extraordinary feats that we ask of
our bodies during training also require extraordinary man-made fuels.<o:p></o:p></span></div>
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<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
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Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-10072272047726902132015-09-06T15:14:00.001-04:002015-09-06T15:14:26.562-04:00Energy Crisis<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">It is a beautiful day and you are excited to
exercise. You feel ready to go and are sure it’s going to be a great
experience. Then less than halfway
through your workout you start to hit the wall. Your arms and legs become
heavy, you energy drops and what looked to be a promising exercise session has
crashed into a ball of flames.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">We have all been there when we experienced the
dreaded “bonk,” that feeling you get when you run out of energy and putting one
foot in front of the other one seems like an insurmountable task. So what
happened? The body is much like a car
that uses fuel to operate. When the car runs out of gas, the motor stops
running. This is very similar to what happens in the body. When the body runs out of fuel, coupled with other
factors, it continues to operate but not at the level you desire.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Do you find yourself losing energy halfway
through your workouts? Find out what the culprits might be--and how to give
yourself a much-needed boost.</span><span style="color: #333333; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Here are eight energy
zappers that can rob your body of energy needed for optimal athletic
performance.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Don’t forget to eat complex carbohydrates.
Carbs provide the glucose muscles need to operate. When the sugar is gone, you
experience the dreaded “bonk.”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Get plenty of rest. Whether you're skimping on
sleep or you're exercising too much, a lack of rest and recovery can zap your
energy levels and hurt your progress, too. Most people need 7-8 hours of sleep
each night, so reorganize your day and your time so that you can get as much
shut-eye as possible each night.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Plan your exercise and get into a habit. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Variety is the spice of life. </span><span style="color: #333333; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Whether you take your indoor workouts outside or try a new
fitness class, variety will keep boredom at bay and help you get better results<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Make sure your iron supply is sufficient. Iron
is a trace mineral that helps blood carry oxygen to the muscles throughout the
body, keeping them powered up during a workout. In general, an iron deficiency
can also lead to sagging energy levels. Women are more likely to experience low
iron levels, but if you suspect your body is low on iron, talk to your doctor.
A simple blood test can determine if iron is an issue, and your doctor can help
you get back on track. You'll find iron in lean red meat, fortified cereals, and
leafy greens, but steer clear of supplements (unless recommended by your
doctor) because too much iron can be toxic.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"><br />
Eat for energy. Proper planning of your meals and snacks will give your body
steady fuel. On days that you plan a heavy workout, you might need to eat even
more before you head to the gym.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Deal with stress. . Instead of letting your stress prevent you
from hitting the gym, think of your workout as a much-needed break. Use this
small window of "me" time to mentally sort through any issues you've
been dealing with lately.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"><br />
Stay hydrated. When not exercising, be
sure you get 80+ ounces a water a day.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-61730377411801722752015-08-14T08:10:00.001-04:002015-08-14T08:10:47.985-04:00H2OOOOOOH<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Having participated in endurance events for
several years, I have been aware of the dangers of becoming dehydrated,
especially during long events. Add in
the heat and humidity of a South Carolina summer and staying hydrated is not
only a challenge but an art form as well.
Too little of the correct fluid can lead to cramps, dizziness, muscle
soreness and a host of other issues.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Working off of basic common science regarding
hydration, one must ingest plenty of water. While this is definitely true, the
amount of water and the timing of consumption are critical. On average, anyone participating in 40+
minutes of cardio activity each day should consume a minimum of 80 ounces of
water a day! This is on top of fluids
lost to perspiration during exercise.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Most athletes fall well short of this
goal. It should also be noted that the 80
ounce mark is pure water, as beverages such as tea and coffee do not count and
in many cases act as a diuretic that actually flush more fluids out of the
system than they replace. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">So what about fluid intake during
exercise? While logic would seem to
dictate that drinking water during exercise, especially longer sessions over an
hour is a good idea, this is not the case.
In fact, consuming water during endurance activities such as running and
biking, especially in the heat and humidity of summer can actually be dangerous
and harm your performance.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">There are two major reasons consuming water
during heavy endurance exercise is not a good idea. When you are working out and sweating, you
are draining your body of sodium and potassium. These are key elements your
body requires in proper amounts to keep muscles functioning properly and to
keep you from cramping. When you take in
water to replace fluids lost to perspiration, you are not only not replacing
lost sodium, potassium and sugars; you are further diluting the blood stream
that can accelerate cramping and other issues.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Your muscles operate on sugars to perform. As
you exercise, your muscles burn sugar in the form of glucose as energy. As the
exercise continues, sugars are used as energy and to maintain a high level of
effort, you need to replace these sugars.
When consuming water, the energy source is not replaced and not only do
you run the risk of cramping, your performance will degrade quickly until
energy is replaced.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">So what is the answer? Replacing water with a high quality sports
drink will go a long way towards delaying or eliminating the severity of
cramping and performance degradation. Power Bar Perform or Gatorade Endurance
are two of the best sports drinks to consume during exercise. They have a
scientific blend of sugars that release from the stomach at different times to
help ensure a steady stream of fuel to your muscles. They also have a good mixture
of sodium and potassium as well.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">One other benefit of sports drinks is they
trigger the thirst mechanism which helps you ingest more fluid whereas water
quenches thirst so you run the risk of not consuming enough of the right
fluids.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-87129389785971780252015-07-24T09:07:00.001-04:002015-07-24T09:07:01.933-04:00Threshold Heart Rate – Part 3<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Last week we looked at the methodology used to
determine your Threshold Heart Rate. Once this is determined, it’s time to
build the various heart rate training zones you will use in your training. The
zones range for a recovery zone characterized by easy running or biking to zone
three which is at the top end of your heart rate range and is used to build
your anaerobic system.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">The various zone need to be used together in
your training plan with a strategy in mind. If you are a highly aerobic athlete,
(can run long distances in a lower heart rate zone) you will want to
incorporate more Zone 2 and Zone 3 work to up your anaerobic threshold that
will add speed, endurance and durability. Conversely, if you are highly anaerobic,
you may want to include more zone one work to help build endurance.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Head coach and owner of QT2 Systems, Jesse
Kroplenicki utilizes the following zones:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Zone R (~74% of TH):
Recovery zone.</b> To be used for all recovery rides and runs between key
intensity sessions. This takes patience to complete correctly but is critical
to being recovered for key workouts. If these workouts are overdone, your
peripheral system will be too fatigued to effectively stimulate your core
systems during key workouts where the goal should be to push your limiters.
This zone is also used during long rides for stops, and downhills. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Zone 1 (~83% of TH):
Aerobic endurance zone.</b> This is the primary zone for all long rides and
runs. Typically, early in the season during the base building phase all work is
spent in this zone. Long rides outside, should be spent in this zone in
combination with Zone R (due to down hills, stop lights, etc.). Rides on the
indoor trainer should be spent only in zone 1 (no down hills, stop lights, etc.)
and therefore should get a 1.2 factor applied to them. That is, a 100 min ride
on trainer in Zone 1 is worth 130 minutes outside. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Zone 2 (~90% of TH):
Endurance tempo zone.</b> This zone is to
be used at the end of long rides and runs following the base phase (typically
8-12 weeks). As the race season draws closer, the amount of time spent in this
zone should increase. We recommend a maximum of 120 minutes on the bike and 45
minutes running, inserted at the end of your long sessions.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Zone 3 (~97% of TH):
Threshold tempo zone.</b> This zone is to
be used for increasing the percentage of pace or power at which TH occurs
relative to VO2 max pace or power. As the race season draws closer, the amount
of time spent in this zone should increase. We recommend a maximum of 30
minutes repeats on the bike and 20 minutes running, inserted within the context
of an aerobic session.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-15241480411899827912015-07-17T08:56:00.001-04:002015-07-17T08:56:26.375-04:00Threshold Heart Rate – Part 2<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Last week we looked at why training with heart
rate is important. A seeming simple concept can be very complex and confusing
and if not done correctly, can yield less than satisfactory training results.
After all your heart is the machine that drives your endurance performance with
the precision of race car. You need to get your heart rate training dialed in
correctly to see the improvement you are seeking.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Head coach and owner of QT2 Systems, Jesse
Kroplenicki utilizes the following formula to determine your Threshold heart
rate (TH).<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal">
Bike Test - Utilizing you bike on a stationary trainer<b><br />
</b>Primary: After a
warm-up, complete an 8 minute all out time trial on your bike (pushing as big a
gear as you can) recording average heart rate utilizing a heart rate monitor
such as Garmin 920XT<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
TH heart rate is typically about 8 beats below the average
heart rate for this test. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Cross Check: This
method requires no immediate testing if you already have the data:<o:p></o:p></div>
<div class="MsoNormal">
Take the highest HR you have ever seen on the bike (within
the last 4 years) and subtract your resting HR from that number. Then multiple
that “heart rate reserve” by 0.81 and add back your resting to that number.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Take the average of these two methods or choose one versus
the other based on how accurate the data input were to each.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Running Test<o:p></o:p></div>
<div class="MsoNormal">
<br />
Primary: After determining
your bike TH heart rate, you can then offset it to your run TH heart rate by
adding 6-14 beats. Almost every athlete I have worked with falls within this
range with most being right around 10. So, first add 10 and then make the
following adjustments to the number you get:<b><i><o:p></o:p></i></b></div>
<div class="MsoNormal">
If you are a woman shorter than 5’-3” subtract 2<o:p></o:p></div>
<div class="MsoNormal">
If you are a woman taller than 5’-9” add 4<o:p></o:p></div>
<div class="MsoNormal">
If you are a male shorter than 5’-6” subtract 2<o:p></o:p></div>
<div class="MsoNormal">
If you are a male taller than 6’-0” add 4<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: .5in;">
<br /></div>
<div class="MsoNormal">
Cross Check: After
a determining your TH above, confirm your running estimate by completing an
open running road race while recording average heart rate. A great estimate of
threshold from an open road race is:<o:p></o:p></div>
<div class="MsoNormal">
Average 5K heart rate minus 15 beats<o:p></o:p></div>
<div class="MsoNormal">
Average 10K heart rate minus 10 beats<o:p></o:p></div>
<div class="MsoNormal">
Average half marathon heart rate minus 5 beats<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: .5in;">
<br /></div>
<div class="MsoNormal">
Take the average of these two methods or choose one versus
the other based on how accurate the data input was to each. After two open road
races confirm the offset, its likely best to use that number and disregard the
primary offset above if it suggests something different.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
I always like to cross check TH heart rate with a few
different methods since this is the number a lot of an athlete’s training will
be based on! The bottom line is that most athletes should spend more than 70%
of their time at less than 86% of this number with almost 100% during the early
season. Next week I will look at how to calculate the various hear rate
training zone and how to apply them for specific purposes.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-24579695174250443842015-07-10T08:38:00.001-04:002015-07-10T08:38:26.113-04:00Threshold Heart Rate – Part 1<div style="background: white; line-height: 115%; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-bidi-font-size: 10.5pt;">While working on my USA Triathlon Level 1 Coaching Certification
last year, I was fortunate to have Jesse Kropelnicki, USA Triathlon Level 3
Coach, founder and head coach of QT2
Systems conduct much of our training sessions. His experience, knowledge and
approach to endurance training opened my eyes to improved methods for improving
athletic performance.<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-bidi-font-size: 10.5pt;">One of the cornerstones of Jesse’s philosophy and QT2 Systems
training protocols for endurance training is using threshold heart rate and
associated heart rate zones as the basis for developing fitness and endurance
that lead to peak performance in endurance events.<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-bidi-font-size: 10.5pt;">Heart rate training is the key to effectively improving your
athletic performance, especially for endurance athletes. The concept is simple; determine various heart
zones based on your threshold heart rate. Each zone serves a different training
purpose. Zone R – Recovery Zone is a low heart rate to aid in recovery
workouts. Zone 1 builds your aerobic base – giving you’re the endurance to run,
bike or swim long distances. Zone 2 and Zone 3 push the heart rate higher which
builds your anaerobic base and helps build your cardiovascular and muscular
endurance. This also trains the heart to be more effective and efficient,
allowing you to put forth more effort and speed over a longer period of time.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="line-height: 115%;">Before you can determine your heart rate
training zones, you must establish your threshold heart rate. “</span><span style="line-height: 18.3999996185303px;">I've</span><span style="line-height: 115%;"> seen many,
many tests to determine heart rate associated with anaerobic threshold (TH);
anything from blood lactate tests, to metabolic testing, or as simple as 220
minus your age with some other factors,” states Kropelnicki. While there are various methods that can be
used to establish a heart rate training protocol, I have found that Jesse’s
formula has been extremely successful for world class athletes and has been
extremely effective in driving my fitness and performance.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">I will explain what Jesse and QT2 Systems see
as the easiest most efficient way to determine threshold heart rate for those
athletes that may not want to have more complex testing carried out. Kropelnicki
explains, “What this procedure does is cross check your heart rate zones with a
few methods to give you a fairly confident value that you can then base your
heart rate zones on for training. I think some folks get a bit careless
determining this value which results in hours and hours of training time spent
developing an energy system that you may not want to be developing!”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">“These methods only give a single data point
on a curve which happens to be the most important point to have, however some
of the other more sophisticated methods provide the full curve and therefore
also allow you to evaluation physiological specifics and target those areas within
an athlete’s training program,” states Kropelnicki. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; line-height: 115%; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"><br />
Next week I will outline the process Kropelnicki uses to find the Anaerobic
Threshold heart rate (TH) that will determine the various heart rate training
zones you will use in your workouts.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-77413764970339994862015-07-03T08:47:00.000-04:002015-07-03T08:47:20.289-04:00When Things Fall Apart<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">It’s
finally here! It’s the week of the big race and you have trained hard for
months, you have prepared physically and mentally and you are ready to go. Race
day arrives and your stomach has as many butterflies as it did before your
first prom. You have your routine planned, your goals established now all you
have to do is complete the event and enjoy the celebration that you have envisioned
for so long! To borrow from advertising
slogans from years gone by, “This Bud’s For You!”<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">Then
it happens. Something unexpected transpires and adversity becomes the main
attraction. Suddenly your dream race or event has been reduced to ruins. All that hard work and preparation can come
to a crashing halt in a matter of minutes leaving you in a pile of sweat, tears
and despair.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">Unfortunately,
the above scenario is all too real for many people. Hours, weeks and months of hard work and
preparation suddenly dissipate when you face adversity or some unexpected
situation. While adversity is not all that uncommon, how people choose to react
or respond to that adversity is the key to survival and salvaging your race.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">There
is a form of psychology called positive psychology that has individuals focus
on the positive aspects of a project, initiative or life in general. In his
book The Happiness Advantage: The Seven Principles of Positive Psychology That
Fuel Success and Performance at Work, author Shawn Achor encourages people to
journal three things they are grateful for every day. This focus on positive
energy and attributes is said to make people happier, more relaxed and enjoy
for fulfilling lives.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">While
I completely agree with Achor’s view of positive thinking, there is a time and
a place for negative thinking. Most
athletes practice some form of visualization where they see themselves
successfully completing their events. This is extremely important but leaves
the athlete vulnerable to issues that may arise that they were not prepared
for.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">I am
in the middle of training for my first full Ironman race in October in
Louisville Kentucky. While I am
comfortable on the bike and on the run, having learned to swim as an adult I
still have some respectful apprehension for the swim, especially with 2,500
fellow competitors.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">As
part of my preparation for the Ironman swim, I hired a Kim Webster, a Sports
Psychologist and fellow triathlete to help me overcome some of the mental
hurdles of triathlon swimming. As Kim and
I talked, I told her I was a fan of positive visualization and during every
swim practice I pictured myself successfully and easily finish the Ironman swim
without incident.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">The
advice Kim gave me was unexpected and may be one of the best things I could
have learned. She asked me what my fears
were in an Ironman swim and what things that could go wrong that would cause me
to panic and negatively impact my swim. I was able to name off about five items
and she asked to visualize each of these items during my swim practices to live
the emotion and devise a plan on how I would RESPOND to them.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 11.0pt; mso-bidi-font-size: 10.5pt;">What
Kim gave me was the ability to see the Ironman swim from all perspectives and
to try and feel those experiences during practice so I could devise a strategy
to overcome each one in case they occurred. The lesson – not only look at
positive aspects of your training, look at what can possibly go wrong, live the
emotions and have a plan for how you will respond to each. It may make the
difference between the sweet taste of victory and a DNF.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
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<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-19960407342258527902015-06-26T08:33:00.002-04:002015-06-26T08:33:29.805-04:00Getting Into The Zone - Pt. 3<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">The Zone is the place or state
of being that anyone strives for in athletic, business or personal
endeavors. It’s that perfect place where
you perform at your best. It seems effortless
and easy and something you could sustain forever. For me, I know when I am in the Zone when I
am able to push the pace on a run with ease or when miles pass by and I have no
recollection of the time or distance covered. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Similar to auto pilot, the Zone
is achievable by all and only requires some mental acuity and focus to achieve. In his book Finding Your Zone, Dr. Lardon
provides ten lessons to help anyone achieve the Zone in sports, work or any
walk of life. Here lessons five through
ten.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Manage
Your Emotions and Thoughts. </span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">We are
always more than what we think and what we feel and yet we often don’t
experience ourselves that way. Powerful
thoughts and intense emotions can make us believe that we are that thought or
feeling. It takes knowledge to realize
that you have a choice to simply be aware and not react to your emotions or
thoughts. This is called Emotional Intelligence. Program your mind with how you want to feel
and make it a reality.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Keep
Your Motivation Pure</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">. The best type of
motivation is the motivation that comes from the heart that place deep within
us. This is called intrinsic motivation
and is what you should strive for.
Extrinsic motivation is when our drive comes from outside our selves
such as criticism, material gain or fame. While these can be useful, make sure
any external motivation is fueling your main internal drive. You have to want to do it for yourselves.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Acceptance
and Faith Conquer Fear.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">
Fear is the first natural enemy of a great competitor. Conquering fear
and boosting faith boosts our ability to get into and stay in the Zone. Some
tips for conquering fear include: The phenomena of behavioral desensitization
by getting used to doing what you fear, framing your fear up for what it really
is or seeing the forest from the trees, spiritual faith and know-mind
awareness.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Build
Confidence and Win.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> Confidence is the
cornerstone of all success in any realm and developing it is much like
nurturing a garden. Work hard to develop a strong sense of
self-confidence. Family, friends,
coaches and mentors are great ways to build confidence. Add in practice of all elements of your game,
especially those elements that you fear. I have found that journaling about
strategies on how to address my strengths and my fears and then the associated
successes has been a great tool in building confidence.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Perform
Under Pressure.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> Being able to not only
find the Zone but to achieve success requires you to perform under
pressure. As your goals become loftier,
the pressure increases and you will have to hone all these strategies to make
sure you can compete at the level you desire.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">The best piece of advice I can
give is to have a strong plan, stick to that plan and make adjustments as
needed. While finding the Zone is purely
a mental game and requires great practice and concentration, don’t get into
your own head and over think your plan, especially during competition.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-66327257735606754912015-06-05T07:59:00.003-04:002015-06-05T08:00:16.631-04:00The Zone - The Space For Optimal Performance - PT 2<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">The Zone – no it’s not where
touchdowns are scored or a new night club or energy drink. The Zone is that space athletes and others
find where their particular endeavor seems effortless and easy while producing
excellent results. While the Zone is
most commonly associated with sports, people can and do achieve the Zone in
work, play, and other projects.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Unfortunately, people that find
the Zone often do so by accident and do not achieve this optimal state on a
regular basis. Dr. Michael Lardon, M.D has spent his life studying the Zone and
states that the Zone is less about human physiology, and more about human
determination and will. Think about a time when you ran your best race or the
project you were working on at your job seemed effortless and time flew
by. This is the Zone.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">In his book Finding Your Zone,
Dr. Lardon provides ten lessons to help anyone achieve the Zone in sports, work
or any walk of life.<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<b style="line-height: 16.5pt;"><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dreams.</span></b> <span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;"> Before going to bed, give yourself a nighttime
suggestion on what you want to exceed at and first thing in the morning write
down what you </span><span style="font-size: 14px; line-height: 22px;">dreamt</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> about, how you felt and what lead to that feeling.<o:p></o:p></span></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Be
Prepared To Overcome the Odds.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> Performing at the highest level in
competition always involves thinking on your feet. Any component of your
performance that can be practiced can be automated. Practice correctly and
execute the same in competition.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Transform
Desire Into Will.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> The drive to discover our limits, to push and maximize those
limits, is embedded in the process of self-actualization. We must be dedicated to transform our desire
into will to achieve the Zone. How Bad Do You Want It?<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Trust
Your Brain, Keep It Simple and Stay Positive.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> The human brain is incredibly smart. Our brain provides the innate ability we all
possess to bring forth the possibility that maybe it is better in the midst of
competition to simply trust our instincts and not over think a situation. Have a plan, practice that plan then execute
to the plan in competition. Competition is not the time to re-think situations
or change your strategy or tactics. Remember “those who think do not know, and
those who know do not think.”<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Stay In
the Now and Be In the Process.</span></b><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;"> Excelling in any sport or other
performance-related activity mandates that you must resist distractions of the
mind – whether these distractions come before, during, or after your
performance. These distractions might be
internal, such as psychological fears, anxiety, or pangs of self-doubt. Conversely, these distractions may be
external such as weather or a chaotic environment. The key is learning to
manage our anxiety most effectively and keep it from becoming overwhelming.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Next week we will look at the
next five lessons to help you achieve the Zone.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-45316659304514614132015-05-22T08:10:00.000-04:002015-05-22T08:10:25.343-04:00The Zone - The Space For Optimal Performance - PT 1<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">If you have been a fan of the
NBA this year you have seen Stephan Curry of the Golden State Warriors have one
of the most amazing seasons in recent NBA history. His outstanding play not
only lifted the Warriors to the best record in the NBA, it earned him the NBA
MVP award as well.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Curry is an outstanding player
but on certain nights his play seems effortless. His ball handling skills and
ability to make shots makes it seem like the game is in slow motion and the rim
is 20 feet in diameter. In one game, Curry was so hot, he took a deep range
game winning three point shot and while the ball was in the air he turned
towards his bench with his arm in the air indicating victory. Two seconds later the ball went through the
net and the Warrior’s won!<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">What I just described for you
is something that is not exclusive to the top professional athletes or even
high ranking officials or business executives.
Steff Curry had found “The Zone.”
While most of us will never hit a game winning shot in the NBA, the good
news is we can all experience “The Zone” in the things we choose to do
including sports, work or other activities we participate in.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">While we talked in recent weeks
about The Zone diet being a healthy balance of protein, good fats and good
carbohydrates that provides nutrition for optimal performance, the Zone I am
referencing here is the ability to perform at your highest level in any
activity you participate in. The Zone is a higher consciousness and intense
level of engagement that allows for this optimal performance but unfortunately,
most people that experience the Zone get there by accident.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Michael Lardon, M.D. has spent
much of his professional life working with athletes and studying scientific
research to better understand the Zone and what leads athletes and others the ability
to experience the Zone in regular intervals.
Dr. Lardon has identified ten essential characteristics that the world’s
greatest athletes possess that enable them to perform at optimal levels while
allowing them to transcend distractions and everyday challenges that could
potentially hinder their performance.<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;">The research Dr. Lardon
conducted UCSD and Scripps Research Institute suggested four characteristics
that people experienced when they were in the Zone. (1) Super concentration or complete mental
absorption in a task; (2) the experience of time slowing down; (3) a sense of
detachment from outside influences; and (4) a resulting </span><span style="font-size: 14px; line-height: 22px;">super-normal</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> performance.<o:p></o:p></span></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dr. Lardon continues to state
that the Zone is less about human physiology, and more about human
determination and will. Think about a time when you ran your best race or the
project you were working on at your job seemed effortless and time flew
by. This is the Zone.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Next week I will discuss the
ten elements Dr. Lardon identifies as necessary to help you experience the Zone
more frequently to help you achieve optimal performance in your selected sport,
work or other activity. Until then, if
you want to see the Zone in action, I recommend you catch a Warrior’s playoff
game on television and watch how Stephan Curry masters the Zone!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-60827023771570264322015-05-15T06:02:00.001-04:002015-05-15T06:02:19.399-04:00 Protein Power – Part 2<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">If you are an active person,
fatigue and the recovery cycle play a critical role in how well you will
perform. You need to have the energy and ability to push your body to achieve
new levels of cardiac and muscle growth.
Conversely you also need to experience full recovery so you can repeat
the process the next day. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This is an intricate cycle that
involves sleep, hydration, stretching and diet. While carbs and fats play an
important part in your nutrition strategy, protein plays an equally important
role and is the glue that holds the delicate balance of protein, carbs and fats
together to provide you optimal nutrition.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 15.0pt;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";">Research has shown
that eating more protein can support weight loss and prevent weight gain by
boosting metabolism, increasing feelings of fullness and helping the body
retain muscle while losing fat. However, many Americans are not consuming
enough protein in a balanced way to achieve these effects and athletes are at
particular risk.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 150%; margin-bottom: 15.0pt;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";">University of Missouri
researcher Heather Leidy and her colleagues conducted a review of the current
scientific literature on protein consumption and found that a moderate increase
in protein consumption at each meal, balanced throughout the day, can lead to
significant improvements.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">To help individuals
integrate more protein into their diets, Leidy, an assistant professor in the
MU Department of Nutrition and Exercise Physiology, provides several
recommendations based on her and others' research based:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">"Breakfast, in
general, provides benefits for appetite control and satiety, or feelings of
fullness," Leidy said. "Eating a protein-rich breakfast containing
about 30 grams of protein leads to even greater satiety throughout the day and
can reduce unhealthy snacking by improving appetite control."<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">When looking at
protein look for healthy protein like Greek yogurt and eggs and stay away from
high saturate fat loaded protein found in sausage.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: Helvetica, sans-serif;"><span style="font-size: 10.5pt; line-height: 15pt;">Leidy said individuals
should aim for a diet that contains 1.2 -- 1.6 grams of protein per kilogram of
body weight. For example, a 150-pound woman who wants to lose weight or prevent
weight gain should eat approximately 90-100 grams of protein a day. For
endurance athletes that number can go as high as 3 grams per kilogram of </span><span style="font-size: 14px; line-height: 20px;">body weight</span><span style="font-size: 10.5pt; line-height: 15pt;">.
This will help promote lean (muscle) body mass.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">In keeping with the
Zone diet concept pioneered by Dr. Barry Sears, balancing protein, fats and
carbs at every meal is idea. "We want people to know that they don't have
to consume impractical amounts of protein," Leidy said. "Although
most Americans don't consume the amount of protein necessary to achieve
benefits, such as increased feelings of fullness, the research suggests that
individuals only need to add an additional 10-15 grams of high-quality protein,
such as eggs, lean beef, pork or dairy, at breakfast and lunch to achieve the
recommended amount."<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Not all proteins are
created equal. High-quality, or "complete," proteins found in
animal-based foods such as beef, pork, poultry, fish, eggs and dairy products
contain all the essential amino acids and are easily digestible. Most
plant-based proteins found in vegetables and grains are considered lower
quality, or "incomplete," proteins because they lack one or more
essential amino acids and are less digestible.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: 7.5pt;">
<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Adding protein through
“clean”, high quality protein powder like Designer Whey is also a good way to
add valuable grams of protein. Two
scoops to a smoothly can add as much as 36 grams in one serving. Be sure to look for protein powers that are
low in sugar and the less ingredients they contain, it is more likely to be a
quality and clean product.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-26192789882493564722015-05-08T08:06:00.001-04:002015-05-08T08:06:57.810-04:00Protein Power<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">You completed a hard workout
with great intensity and duration and your body is tired and fatigued. You
smile as you love the feeling of being tired and worn out that comes with a
sense of accomplishment for crushing your workout!<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">You eat, rehydrate and enter
the recovery phase so you can experience equally great workouts the rest of the
week. As the week goes on, you find your
workouts being harder and harder to complete. Your body is tired; you aren’t
sleeping well and what you were able to do on Monday with energy and enthusiasm
takes a monumental effort to complete the same activity on Friday.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">If you have ever experienced
this feeling of soreness, fatigue and dead legs or arms? You are not alone.
When preforming strenuous workouts several days a week, you should not feel
like giving up and going back to bed. Some fatigue is good, but being on
“empty” is something to be avoided.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">As my Ironman training is
ramping up in duration and intensity, I recently found myself having trouble
“recovering” for future workouts. My
sleep patterns and duration were fine, my carbohydrate intake was correct and
my fluid intake was more than enough to support my activity. I was frustrated. I had performed this same
series of workouts late last year without the same symptoms of fatigue and dead
legs. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">So what changed? First, I
realized that I am much stronger now than I was in the fall and it is taking
more effort to get my heart rate and power output up than it did in the fall.
This is a good thing. Unfortunately, if you do not pay detailed attention to
your sleep, nutrition and hydration, fatigue will creep in and make your life
miserable.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">The second conclusion I came to
was the amount of protein I was ingesting to help with recovery and muscle
growth. While my power out has nearly doubled on the bike and my run times are
30 seconds per mile faster as a results of increased strength and fitness, I
had actually gone backwards regarding my protein intake. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This was a huge mistake. I was
not giving my body the proper balance of nutrition to provide a full recovery.
While I was doing well with carbohydrate replacement, I was only refilling half
the tank so to speak. With less than optimal protein intake, I was not able to
get the full benefit from each workout.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Once I added back more protein,
my workouts were more impactful as my body and mood responded accordingly.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Research has shown that eating
more protein can support muscle growth, improved athletic performance and weight
loss and can prevent weight gain by boosting metabolism, increasing feelings of
fullness and helping the body retain muscle while losing fat. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Unfortunately, many Americans
are not consuming enough protein in a balanced way to achieve these effects. Next
week we will take a deeper dive into the importance protein plays in your diet
and how it can aid the various aspects of your health you are trying to
accomplish.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-42929933328958532672015-05-03T18:41:00.000-04:002015-05-03T18:41:07.534-04:00Walt Disney Wold Marathon Weekend and IRONMAN Florida 70.3 - 2015<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/3OEfkx4I83k/0.jpg" src="https://www.youtube.com/embed/3OEfkx4I83k?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We were blessed to have an awesome time in Florida this year with PR's for all three of us in the Marathon, Half Marathon, Kids Race and IRONMAN 70.3!</span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We hope you enjoy our memories!</span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Chris and May</span></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-47522117623293865282015-05-01T07:58:00.000-04:002015-05-01T07:58:05.477-04:00Heart Part Four - Staying Healthy<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Silent inflammation is a major
cause and concern for heart disease and other diseases such as diabetes,
obesity, stroke, high blood pressure, Alzheimer’s, cancer and numerous
others. Silent inflammation is caused in
part by a poor diet which drives an imbalance between bad or pro-inflammatory
hormones and good hormones that fight inflammation.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Many research studies are
consistently pointing to diet as key factor in inflammation and associated
illness. While a poor diet will ignite
and accelerate the many health issues discussed in this series, the correct
diet can be a healing and preventative agent for the body as well.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dr. Kota Reddy, a noted
Cardiologist in Houston states that his base plan for treating heart disease
(among others) is though diet. His
philosophy is to eliminate or severely reduce your intake of bad fat (saturated
animal fat and Omega 6 fats found in vegetable oils), sugars, starch, salt and
caffeine.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dr. Barry Sears has a similar
strategy for fighting disease through diet. Dr. Sears’s strategy is to keep the
body inflammation free or at minimal levels through a combination of a “balance
diet” using good fats (Omega 3 fats, extra virgin Olive and Canola oils), lean
proteins and complex carbs mainly from plan sources. Dr. Sears also recommends a minimum of four
grams of high grade fish oil (Nordic Naturals, Zone OmegaRx or prescription)
daily.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One of the things I like best
about Dr. Sears anti-inflammation approach through diet is that no foods are
off limits. While arguably some foods are far better than others, he uses a
“block” system for carbs, fats and proteins that allows you to build a balanced
meal that will fight or keep inflammation at bay. You can learn more about Dr. Sears’s research
on inflammation at drsears.com.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">While diet is important, here
are some other strategies to remain heart healthy.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;">Visit your doctor and
get a complete physical and blood work up.
This will serve as your base against which you can measure your
progress. Follow your doctor’s instructions and stay on your medications.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.75pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;">Eat a healthy diet that
is low in salt; low in total fat, saturated fat, and cholesterol; and rich in
fresh fruits and vegetables. One of the
best things you can do is reduce refined sugars, grains and starches. These
drive insulin surges and turn sugar to fat.
Be wary of protein powders, bars and other foods such as Carnation
Instant Breakfast that are labeled “healthy” as many of these are loaded with
simple sugars and will spike your blood sugar that results in increased fat
storage.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.75pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;">Take a brisk 10-minute
walk, 3 times a day, 5 days a week. Keep
expanding your duration and number of exercise sessions as you get in better
shape. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.75pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;">Exercise and diet will
lower your blood pressure and cholesterol and will reduce your risk of dying of
heart disease<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.75pt; margin-left: 18.75pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;">Don’t smoke. If you
smoke, quit as soon as possible. Visit </span><a href="http://www.cdc.gov/tobacco"><span style="color: #075290; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">www.cdc.gov/tobacco</span></a><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;"> and </span><a href="http://www.smokefree.gov/" target="_blank" title="Link to External Web Site"><span style="color: #075290; font-family: "Helvetica","sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">www.smokefree.gov</span></a><span style="font-family: Helvetica, sans-serif; font-size: 10.5pt;"> for tips on quitting.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-47683150800057202942015-04-24T08:18:00.000-04:002015-04-24T08:18:13.327-04:00Heart Part 3 - Inflammation<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">In recent years inflammation in
the body has been receiving more attention as to one of the major causes of
illness in America. While some inflammation is good, like the burning, red and
puffy skin you get around a cut or bruise that denotes the body is healing
itself; other forms of inflammation can be deadly.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dr. Barry Sears describes this
low grade dangerous inflammation as silent inflammation as it is usually not
painful and thus not easily detected.
Dr. Sears states that silent inflammation harms the body in a number of
ways. Studies have shown that it destabilizes cholesterol deposits on coronary
arteries, leading to heart attacks and possibly strokes.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">It also drives insulin
resistance that is a major factor in diabetes and weight gain and also attacks
nerve cells in the brains of those predisposed to Alzheimer’s and triggers
rapid cell division, causing healthy cells to turn into cancerous ones.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">In his book The
Anti-Inflammation Zone, Dr. Sears explains that silent inflammation is the
first sign that your body is out of balance and you are no longer well. You
can’t feel it, but its damaging your immune system, heart and brain. There are three underlying hormonal changes
that are linked to silent inflammation.
These conditions set the stage for chronic disease and include the
hormones Pro-inflammatory eicosanoids, Insulin and Cortisol.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Each of these hormones
contributes to silent inflammation when overproduced by the body. Fortunately each can be brought back into
balance following a correct diet, exercise and use of high grade Omega 3 fish
oil. Anti-inflammatory eicosanoids (the good ones) come from eating a diet rich
in long-chain omega 3 fatty acids found in fish while limiting omega-6 fatty
acids found in vegetable oils.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Insulin is the storage hormone
that drives nutrients to the cells. It is
vital for your survival since it allows cells to either store nutrients or
immediately use them for energy. If we
eat a diet rich in omega 6- fatty acids, simple carbs and sugars with no or
minimal exercise, our cells are full and the insulin turns those sources to
fat. Excess insulin is also a major
cause for increasing silent inflammation.
Controlling insulin is essential if you want to reverse silent
inflammation and move toward a state of wellness.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Cortisol is the third hormone
that affects silent inflammation. When
your body is in a constant state of silent inflammation, it reacts by having
your adrenal glands pump out high amounts of cortisol, the primary anti-inflammatory
hormone you have to slow down excel inflammation.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">While there are various tests
you can take that will test your level of silent inflammation, Dr. Sears’s
notes that your triglycerides (TG) divided by your good (HDL) cholesterol is
the ratio to use. The TG/HDL ratio will
tell you if you have what is called metabolic syndrome, which is caused by
insulin resistance. Metabolic syndrome
is a cluster of chronic conditions (obesity, type 2 diabetes, heart disease,
and hypertension) that are related to insulin levels caused by insulin
resistance.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">The higher the TG/HDL ratio,
the higher your insulin levels and the more silent inflammation you may be
generating. A ratio greater than 2,
however, does indicate you have high inflammation. The lower your TG/HDL ratio
is, the greater your protection against heart disease.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This protection comes from
having a high percentage of nonatherogenic (friendly) LD particles in the
bloodstream. Silent inflammation causes
the arteries to become rough and when you have predominately small LDL
particles they can easily become oxidized and stick to the artery walls, thus a
major cause of heart disease.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Next week I will look at ways
to reduce silent inflammation and reduce your risk for chronic diseases.<o:p></o:p></span></div>
<br />
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<o:p style="background-color: transparent;"> </o:p><i style="background-color: transparent; line-height: 115%;"><span style="font-size: 12.0pt; line-height: 115%;">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.</span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-30621343454168924132015-04-17T08:06:00.000-04:002015-04-17T08:06:23.424-04:00The Heart Part Two - The Most Important Pump On Earth <div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">An ironic paradox today is the
fact that heart disease is the number one killer in the United States and while
it is a vital organ we need it to live a productive life and experience
longevity. What’s even more disturbing
is the majority of cases of heart disease and related deaths are self-induced
by poor diet and exercise practices.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Check out these amazing facts
about your heart and circulatory system provided by The Cleveland Clinic:<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">The heart beats about 100,000 times each day<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">In a 70-year lifetime, the average human heart beats more than
2.5 billion times<o:p></o:p></span></div>
<div style="background: white; line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">Your system of
blood vessels -- arteries, veins and capillaries -- is over 60,000 miles long.
That's long enough to go around the world more than twice!<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">The adult heart pumps about 5 quarts of blood each minute -
approximately 2,000 gallons of blood each day - throughout the body.<o:p></o:p></span></div>
<div style="background: white; line-height: 115%;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">Blood is about
78 percent water.<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt; line-height: 115%;">Blood takes about 20 seconds to circulate throughout the entire
vascular system<o:p></o:p></span></div>
<div style="background: white; line-height: 115%; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; line-height: 16.0pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">So what causes heart disease?
There is no one right answer to that question but in recent year’s cholesterol
has been tagged as the major cause of heart disease. According to Dr. Barry Sears in The
Anti-Inflammation Zone, many cases of heart disease are rooted in what he calls
chronic “silent” inflammation that can negatively affect the entire body
without the individual being aware. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.0pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One of the great physicians of
the nineteenth century was Rudolf Virchow.
Nearly 150 years ago he stated that atherosclerosis in an inflammatory
disease based on his observations of autopsies of the very rare number of
people who actually died from heart disease.<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16pt;">At the turn of the century,
according to Dr, Sears, the greatest physician in America was Sir William
Osler. Osler was the author of a classic
textbook on medicine and when asked why he </span><span style="font-size: 14px; line-height: 21.3333339691162px;">didn't</span><span style="font-size: 10.5pt; line-height: 16pt;"> include a chapter on heart
disease, he replied that the disease is so rare that most physicians would
never see it! Today it’s the number one killer in America.<o:p></o:p></span></span></div>
<div style="background: white; line-height: 16.0pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">So why the increase in heart
disease related illness? According to
Sears, while cholesterol plays a role in heart disease, it is not the
catalyst. His view is the major issue
with most research is cause vs. correlation. While you may have correlation
between something in the blood and heart disease, that doesn’t necessarily mean
that the same clinical marker is the actual cause of heart disease.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.0pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This is analogous to a
correlation by being struck by lightning and the phase of the moon. However
this does not mean that the phase of the moon caused you to get struck by
lightning.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.0pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Dr. Sears’s states there are
over 200 risk factors that are associated with heart disease. His assertion is that silent inflammation in
the body and circulatory system in particular is a major factor in heat
disease. Next week I will share Dr. Sears’s thoughts on how silent inflammation
negatively affects many aspects of our health including heart disease.<o:p></o:p></span></div>
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<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-40851479351475381772015-04-09T13:41:00.001-04:002015-04-09T13:41:52.085-04:00Heart Part 1<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Someone once said life is not
about how many breaths you take but about how many times your breath is taken
away! While this comment was
encapsulated in a conversation about living life to its fullest, it can have a
more literal meaning as well.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">While having your breath taken
away can be a good thing, it can certainly be a bad thing if you have poor
health and die prematurely from living a life that may be fun, but void of good
health and longevity. I recently had a “breathless” experience of my own, one I
won’t soon forget.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">My father died suddenly of
heart attack at age 47. He was not in
great shape having gained 40 pounds and diagnosed with high cholesterol. Dad
was never one to exercise but did work on his diet, unfortunately not soon enough. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Having just turned 49 and
having a beautiful family I adore, I wanted to take even better control of my
health so I decided it was time to see a cardiologist. Being an endurance
athlete I get plenty of exercise and my diet is good, I still wanted to get a
“check-up” on my heart health and make sure the plan I am on will provide me
the best opportunity for good health and longevity. With the appointment set, I was on my way to meet
my cardiologist.<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;">One never knows for sure what
to expect when going to a doctor’s office for the first time and I certainly </span><span style="font-size: 14px; line-height: 22px;">wasn't</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> prepared mentally for what I experienced. The waiting area had over 100 patients, all
of whom were experiencing some severe level of ill health from heart disease. <o:p></o:p></span></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;">While I certainly </span><span style="font-size: 14px; line-height: 22px;">wasn't</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> the
oldest, I </span><span style="font-size: 14px; line-height: 22px;">wasn't</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> the youngest either and the picture of ill health shook me to
my core! It was frightening and sad to see so many people suffering from some
form of heart disease and confirmed my resolve to make sure I keep to a plan
that would keep me as far away from the cardiologist’s office as possible.<o:p></o:p></span></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">According to the Center for
Disease Control, the number one cause of death in the United States is heart
disease. Approximately 610,000 people
die of heart disease in the United Stated every year which is 1 in every 4
deaths. Heart disease is the leading cause of death for both men and women and
every year over 735,000 Americans have a heart attack.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Add the rapid increase in adult
onset Type 2 diabetes, the health of the American population has dramatically
worsened in the last 100 years, making us one of the “sickest” nations on the
planet. In 1900 heart disease was only the number four killer and a few years
prior to that it was not in the top ten causes of death. So why the large
increase in deaths associated with heart disease?<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">In my next column I will
discuss the history of the rise in heart disease in America.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
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<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-17243687884909556092015-04-03T10:24:00.001-04:002015-04-03T10:24:40.227-04:00Breathless<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">To perform at the highest
potential in your sport, the majority of your time needs to be spent practicing
that sport. If you want to be a 3:30
marathon runner, then the majority of your time needs to be spent practicing
the specifics of running. In the case of training for a marathon you would
include a series of long runs, short runs, fast runs, speed work and so forth.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">For triathletes this dynamic
changes a bit in that there are three sports that one has to practice in the
swim, bike and run. Keeping to the
concept of specificity, the largest part of a triathlon is the bike, followed
by the run and the swim. Thus the
majority of triathlon training will be focused on the bike followed by the run
then the swim.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One of the benefits of triathlon
training is the natural cross-training that is the product of training for
three sports. Getting in several swim, bike
and run sessions each week can be a challenge. At the same time the change of
pace and benefits of utilizing the muscular and cardio systems differently will
have a positive impact on performance and recovery while voiding mental
staleness.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">When I work with athletes that
are training for one specific sport such as endurance running or bicycle
racing, I often encourage them to consider a cross-training program to
supplement their base training. The body
responds differently to different stimuli with the end result making one more
effective and efficient in their sport of choice.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One of the best cross-training
activities I recommend is swimming.
Swimming has minimal impact on joints and muscles and can be added as a
second workout to most days and serve as an excellent recovery activity. Another benefit is the excellent cardio
workout it provides if done correctly. I
have found that when I work on speed in the pool, the rhythmic nature of the
breathing required has dramatically helped improve my running and cycling
fitness.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One area that most people
struggle with in swimming is establishing quick hand turn over to generate
enough speed to experience cardio fitness. Water is relaxing and it’s easy to
fall into a nice and easy swim stroke that is comfortable but not taxing the
system.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">One of the best workouts to
improve arm turnover and learn to be comfortable pushing the pace in the water
is the Hypoxic Drill Set. The set is 2000 yards in total taking one breath
every two strokes per 100 yards, then one breath every 4 strokes per 100 yards
escalating to a ten to one ratio. The
improvement in arm turn over comes from the need to get a breath. Do this 1800 yard set with no resting, ending
your session with a 200 yard cool down of your choice.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
<br />
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Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-77546970353867099532015-03-13T08:53:00.001-04:002015-03-13T08:53:41.992-04:00The Balanced Body<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Remember when you were a child
and you were taught to eat a “balanced” diet?
This meant eating the necessary servings from the various food
groups. When approaching an exercise
routine or fitness program, you should aim for a “balanced” body. Being in balance is making sure you have a
good mixture of flexibility, cardio and strength training that works all parts
of the body.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Is your body out of balance? According to Erin Bried of Self magazine,
there are five easy tests you can take to see how in balance your body is. This
series requires no equipment and targets potential imbalances that, over time,
can lead to pain, injury and decreased performance. <o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Overhead Squat<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This tests the range of motion
in the hips, back and shoulders. Perform this routine with the feet hip-width
apart, holding a light bar overhead.
Bend your knees and sit back to squat, keeping the body upright. You ace this test if you can perform 10 reps
aiming to get hips below parallel without leaning forward.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Single-Leg Lift<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This tests the glutes (butt
muscles) and core (abdominals) strength and your balance. Perform this exercise
balancing on the right leg, bend the knee slightly as you hinge forward and
reach your left hand to the floor in front of the right foot then stand up. You pass this test if you can do 10 reps
without losing your balance and even better if you do it without wavering. Repeat on your opposite side.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Alternating Plan Lift<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;">This exercise focuses on core
strength. Do a plank on forearms and
toes. Lift your right arm and left leg
and extend both, then lower them. If you have a strong core, you should be able
to do 10 reps per side, alternating sides.
Imagine you are balancing a full glass of water on your lower back. Keep
your torso stationary so that the water </span><span style="font-size: 14px; line-height: 22px;">doesn't</span><span style="font-size: 10.5pt; line-height: 16.5pt;"> spill.<o:p></o:p></span></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Single-Leg Bridge<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This tests your core, back and
hip strength. Lie on your back, arms at
your sides, knees bent and feet flat.
Lift your left foot, knee bent at 90 degrees. Lift hips, pause then lower. Too successfully pass this test you should
perform 10 reps, keeping your hips level instead of dipping them as you lift
and lower. Repeat on the opposite side.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Shoulder Stretch<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">This tests the flexibility in
your shoulders and chest. Stand with
your feet hip-width apart. Reach your right arm up, left arm down. Bend elbows behind your back, reaching your
fingertips toward each other in middle of upper back. You get an “A” if you can hold this for 30
seconds, working to clasp your hands together. Repeat on the other side.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
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<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-15290825626397549382015-03-06T09:25:00.000-05:002015-03-06T09:25:09.732-05:00WE GOT THIS - QT2 Team Update<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Check them out at <a href="http://qt2systems.com/">QT2Systems.com</a><o:p></o:p></span></div>
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<h2>
<div style="text-align: center;">
<b style="font-family: Arial, Helvetica, sans-serif;">QT2 Team Updates</b></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: center;">
<b>February, 2015</b></div>
</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">New for 2015, we have started a monthly newsletter to keep
everyone up to date on what's happening.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Here are some of the big highlights from February:<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>QT2 PARTNERS WITH CHALLENGE:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <a href="http://www.challenge-familyusa.com/challenge-family-americas-partners-with-qt2-systems/" target="_blank">Read More … </a><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>FLORIDA CAMPS: </b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">February was camp month down in Clermont, FL.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">We held three camps back-to-back thanks to our amazing
coaches and staff!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-NTJoi5NMwwU/VPm0_qB4iPI/AAAAAAAABDM/sN-2nKdkLhY/s1600/AGE%2BGROUP%2BCAMP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NTJoi5NMwwU/VPm0_qB4iPI/AAAAAAAABDM/sN-2nKdkLhY/s1600/AGE%2BGROUP%2BCAMP.jpg" height="144" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal">
<o:p><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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.<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://4.bp.blogspot.com/-FviUBUIsfT0/VPm0_r2y4lI/AAAAAAAABDU/ElwQujKAqSk/s1600/AGE%2BGROUP%2BELITE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-FviUBUIsfT0/VPm0_r2y4lI/AAAAAAAABDU/ElwQujKAqSk/s1600/AGE%2BGROUP%2BELITE.jpg" height="240" width="320" /></a></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">To quote Jesse:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">"Finished here in Clermont. Then 2015 season on tap.
The crew is strong this year. <a href="https://www.facebook.com/hashtag/crispnclean?source=feed_text&story_id=10206014339896551" target="_blank">#crispnclean</a>
<a href="https://www.facebook.com/hashtag/qt2?source=feed_text&story_id=10206014339896551" target="_blank">#qt2</a>"<o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://4.bp.blogspot.com/-vSnRcqKq7vQ/VPm1B2q-eHI/AAAAAAAABD0/oPzNTnWQLjI/s1600/PRO%2BSUNSET.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-vSnRcqKq7vQ/VPm1B2q-eHI/AAAAAAAABD0/oPzNTnWQLjI/s1600/PRO%2BSUNSET.jpg" height="213" width="320" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://1.bp.blogspot.com/-eo9G6bVaBhY/VPm1AyGjWJI/AAAAAAAABDk/zGTR42YYNso/s1600/PRO%2BJESSE.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-eo9G6bVaBhY/VPm1AyGjWJI/AAAAAAAABDk/zGTR42YYNso/s1600/PRO%2BJESSE.jpg" height="213" width="320" /></a></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Of course, none of this would be possible without our
amazing sponsors! We want to thank <a href="http://www.quintanarootri.com/" target="_blank">QR</a> for sending Brad and Sam down to camp so
athletes could test drive the amazing bikes and answer athlete questions!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Also, a big thanks to our own teammate Rob Gilfeather whose
amazing product <a href="http://www.fuelforfire.com/" target="_blank">Fuel for Fire </a>kept our athletes going strong during those long,
tough workouts!<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://2.bp.blogspot.com/-JGioUtbT9_g/VPm1B3Ab28I/AAAAAAAABD4/USfdXiScIzc/s1600/PRO%2BVAN.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-JGioUtbT9_g/VPm1B3Ab28I/AAAAAAAABD4/USfdXiScIzc/s1600/PRO%2BVAN.jpg" height="212" width="320" /></a></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://3.bp.blogspot.com/-HEtkGXxUj-E/VPm1BkftfyI/AAAAAAAABDw/2aYyD_wCl2g/s1600/PRO%2BSPEEDOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-HEtkGXxUj-E/VPm1BkftfyI/AAAAAAAABDw/2aYyD_wCl2g/s1600/PRO%2BSPEEDOS.jpg" height="213" width="320" /></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>RACE RESULTS:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">The year has just started but we have already had some big
results.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Just to mention a few highlights:<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fran Vincent | 3rd F OA @ Saratoga Winterfest 5k snowshoe
race in 27:59</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Colin Goldsmith | 4th AG and 27th OA in 1:24 @ the A1A 1/2
marathon with a 7min PR.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">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 !!</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.qt2systems.com/event-schedule/" target="_blank">FULL TEAM RESULTS HERE!</a><o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://3.bp.blogspot.com/-hOH0Ii0lJk8/VPm1ApnpBBI/AAAAAAAABDc/AowgScsrbKU/s1600/PODIUM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hOH0Ii0lJk8/VPm1ApnpBBI/AAAAAAAABDc/AowgScsrbKU/s1600/PODIUM.jpg" height="263" width="320" /></a></span></div>
<br />
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<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">A special shout out to Chris Vokaty who raced the Dopey
Challege @ Disney.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">He ran the 5K, 10K, Half Marathon and Marathon in 4 days!<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-pd-4HCAwh2E/VPm1Dc_lq2I/AAAAAAAABEQ/YTT69H_obhE/s1600/VOKATY%2BMEDALS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-pd-4HCAwh2E/VPm1Dc_lq2I/AAAAAAAABEQ/YTT69H_obhE/s1600/VOKATY%2BMEDALS.jpg" height="320" width="213" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">To quote Chris "Pat is an awesome coach"<o:p></o:p></span></div>
<div class="MsoNormal">
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>ATHLETE EVENTS:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">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 <a href="mailto:teamcaptain@qt2systems.com" target="_blank">Brigitte Paulick</a> for details.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>ON A MORE PERSONAL NOTE:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Congratulations to Tushar Virmani for welcoming his first
baby, a girl into this world on February.
Welcome Arya Virmani!!<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://4.bp.blogspot.com/-qCWyHyDoOgs/VPm0_TviXVI/AAAAAAAABDI/Cd6BA8B47WQ/s1600/BABY.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qCWyHyDoOgs/VPm0_TviXVI/AAAAAAAABDI/Cd6BA8B47WQ/s1600/BABY.jpg" height="213" width="320" /></a></span></div>
<br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>COMING UP NEXT MONTH:</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Don’t forget to sign up for THE CONFIDENCE PROJECT WEBINAR
BY BETH SHUTT - <a href="https://attendee.gotowebinar.com/register/9100732874838796034" target="_blank">here </a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>GOOD LUCK TO EVERYONE RACING </b><o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">IRONMAN SOUTH AFRICA</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">IRONMAN MELBORN</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">IRONMAN PUERTO RICO 70.3</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">IRONMAN CALIFORNIA 70.3</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">HITS NAPELS</span></li>
</ul>
<br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>REMINDERS !!</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Update your race calendar for the year !!!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Until next month, have fun training! #WEGOTTHIS!</span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-24674372286425593142015-03-06T06:45:00.000-05:002015-03-06T06:45:11.899-05:00Metabolism and Fat – A Shotgun Marriage<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">"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."<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Focus on whole foods and
protein<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Eat omega-3 fats<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">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.<o:p></o:p></span></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 10.5pt;">Resistance train often<o:p></o:p></span></div>
<div style="background: white; margin: 0in 0in 11.25pt;">
<span style="color: #333333; font-family: Arial, sans-serif;"><span style="font-size: 10.5pt; line-height: 16.5pt;">Resistance training (weights, </span><span style="font-size: 14px; line-height: 22px;">push-ups</span><span style="font-size: 10.5pt; line-height: 16.5pt;">, 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.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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.<o:p></o:p></span></i></div>
<div style="background: white; line-height: 16.5pt; margin-bottom: 11.25pt; margin-left: 45.0pt; margin-right: 0in; margin-top: 0in;">
</div>
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<br /></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-4573530442797857912015-02-13T08:21:00.001-05:002015-02-13T08:21:25.580-05:00How It All Began<div class="MsoNormal">
<span style="font-size: 12.0pt;">How time flies when you are
having fun beating your body to a pulp!
After five years of participating in endurance sports, I used to wonder
why I get strange looks from my peers when we discuss what we did on vacations. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">While most people go to the
beach or search for posh luxury resort with an emphasis on relaxation, May and
I don’t consider it a good vacation unless we have reached a new max heart rate
and can’t walk well for a week due to a triathlon, marathon or both!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">While I thought my peers were
giving me strange looks on our idea of “vacation”, I like to think maybe some
of their looks are in response to my wrinkled face when being told about the
complete waste of time they spent on relaxation! Oh the travesty!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">I often think back on what
attracted me to the sport of triathlon and endurance sports in general. I was never a stand out athlete in school and
I never participated in cross-country, track or any other sport that took
longer than six minutes. Ah, good old wrestling. Six minutes and that was
that…the good old days as some would say.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">As an adult facing a receding
hair line (well OK no hair line), a growing belly and general state of constant
fatigue, a visit to a doctor was in order.
After the exam my doctor told me I was in OK shape for a man my age of
65! I said “excuse me but I’m 43!” to
which he responded “well then you are in awful shape!”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">My idea of a wakeup call had
been the gentle sound of gentle ocean waves emanating from my phone at 6:00 am.
It certainly was not having a doctor tell you your body is ready for
retirement, a jump suit and recliner with a built in refrigerator. It was time to make a serious change in
lifestyle. Hey, how about running a
marathon or competing in an Ironman?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">Through sacrifice, discipline
and hard work, I gradually got back to my biological age and even moved the
clock back a few years! But the rewards
of adopting a lifestyle of physical fitness were so much greater. Not only was
I able to call myself an endurance athlete and experience numerous health
benefits, the friendships I have made are priceless. I feel better about myself and have met some
wonderful new friends in the process.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;">Speaking of vacations, we
need to start planning our adventures for this year. Hmm, should we have a
relaxing week on the beach or compete in a half IRONMAN? Be careful, I can see you shaking your head
with that furrowed brow!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 115%; margin-bottom: 10.0pt;">
<i><span style="font-size: 12.0pt; line-height: 115%;">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. <o:p></o:p></span></i></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0tag:blogger.com,1999:blog-8551308507105233117.post-892470539875358032015-02-08T07:31:00.000-05:002015-02-08T07:33:03.546-05:00One2 Call Your Own<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">When I started running in my
mid-forties, I made the mistake of not identifying my running form and gait. Unfortunately, not taking time to educate
myself I got a pair of shoes that were not suitable for how I run. A bad knee injury ensued followed by months
of rehab and down time.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">What I learned is there are
runners who pronate or run on the insides of their foot. There are neutral runners that have the
majority of their foot make contact with the pavement and then there are supinator’s
that have a tendency to run on the outside edges of their feet.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Being a slight supinator, through
trial and error I found a neutral running shoe that worked for my high mileage,
running gait and intensity. As with many
things, the manufacturer completely changed my favorite shoe to the point I
could no longer run in them. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">As a slight supinator, I look for
a shoe that has a minimal drop (heel to toe offset) with ample cushioning while
still being able to have a solid feel for the road. After many months of trial and error, I
decided to give the Altra One2 a try.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">A reinvented model for Altra, the
One2 is an incredibly lightweight shoe at 5.9 ounces it feels and responds like
a training shoe with racing flat performance. I have found the One2 meets the
needs you place on it. Form speed work,
long training runs and even long races, the One2 performs the way you need it
too when you need it to. The shoe provides ample cushioning for all sizes of
runners, yet provides an excellent feel for the road.<o:p></o:p></span></div>
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</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-FK5cXk8dwF0/VNdVOFf0HdI/AAAAAAAABAk/aYQ4zJX3Mb8/s1600/Altra%2BOne2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-FK5cXk8dwF0/VNdVOFf0HdI/AAAAAAAABAk/aYQ4zJX3Mb8/s1600/Altra%2BOne2.jpg" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">While my previous shoe had a 4mm
drop, the Altra One2 is a zero drop shoe, which moves your heel in an even
plane with the ball of your foot. While
zero drop shoes closely resemble a more natural feeling for the foot like
walking barefoot, I found the transition to the Altra One2 seamless and
refreshing. Fully cushioned Zero Drop™ technology promotes a more natural foot
strike and a more efficient stride.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">While many shoes can run narrow
in the toe box, especially when the foot is under pressure of running, the
Altra One2 has a unique toe-box design that provides more room for your
forefoot to breath. The Foot Shape™ toe
box keeps your foot powerful and comfortable throughout long distances.<o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-MhQZXwkgJcI/VNdVOAUZtUI/AAAAAAAABAg/gBNmNg_MjU8/s1600/Altra%2BOne2%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-MhQZXwkgJcI/VNdVOAUZtUI/AAAAAAAABAg/gBNmNg_MjU8/s1600/Altra%2BOne2%2B2.jpg" /></a></div>
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<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">The Altra One2 even performed
well in the pouring rain. Soaking wet,
the One2 never lost grip, performance or comfort. The Quick-drying, breathable mesh upper and
synthetic overlays provide all day comfort and dried quickly. The plush collar and breathable material make
the Altra One2 an option for sockless runners.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8nDwB11I-U0/VNdV1a-51dI/AAAAAAAABA4/E2ItbEaFqfE/s1600/Altra%2BOne2%2Bwomens.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-8nDwB11I-U0/VNdV1a-51dI/AAAAAAAABA4/E2ItbEaFqfE/s1600/Altra%2BOne2%2Bwomens.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Women's Model</b></td></tr>
</tbody></table>
Altra hit a grand slam with the
reinvented One2. The only complaint is a
limited color selection but if performance and comfort in a neutral shoe is
what you are after, the One2 hits all the marks!<br />
You can find the Altra One2 and Velocity Distance Project. velocitydistanceproject.com and like them on Facebook at facebook.com/vdpmultisport.<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/00047189587530094710noreply@blogger.com0