Get Out and Ride! The Unwritten Rules of Group Cycling...

With the Tour De France in full gear and Summer weather upon us, it's awesome to see cyclists motivated and ready to put in some extra miles! And in my opinion, there's no better way to enjoy the sport than by participating in group rides. While there's a vast assortment of rides a person can participate in, from leisurely rides with friends to intense training sessions with teams, it's very important to obey the unwritten rules of group cycling:

• Be Predictable: Smooth, predictable riding can not only make you a better cyclist, but it can keep you safe too. From bike maneuvering, to changing positions, to obeying the rules of the road, be sure to ride in a predictable manner at all times.
• Never Overlap Wheels: To prevent making accidental contact with the rear wheel of the bike in-front of you, never overlap wheels. This type of contact can result in road rash not only for the biker whose front wheel was involved in contact, but for the many cyclists who were riding behind him/her as well. Very dangerous!
• Hold Your Line in Corners: Simply put, "holding your line" in corners means following a consistent trajectory through a turn (not getting halfway into it and then suddenly moving right or left). In addition, holding your line means leaving enough space for nearby riders to complete their turn as well (inside riders stay inside while outside riders stay outside).
• Announce Hazards: While cycling, you are responsible for the riders behind you. Announce potholes, rocks and any other road hazards as you approach them. In addition, it's important to announce stops, slow downs in speed, turns, and cars both behind and ahead. 
• Concentrate, Relax and Have Fun: As long as you're concentrating on the task at hand, being relaxed will help you stay in better control of your bike. Also, you're more likely to conserve energy. Most rides should have a ride leader so be sure to introduce yourself and ask about any ride conditions that you may not be aware of.

The camaraderie shared by cyclists can be an amazing experience. By working as a team, not only can the group get better but individual riders can improve their skills as well. Now's the ideal time to get out there so put some air in those tires, some lube on that chain, and a helmet on for safety and let's ride!

"Been to Any Good Restaurants Lately?"

This week a client of mine asked if I'd been to any good restaurants lately. After a moment of thought, it occurred to me that since the 1st of the year I haven't hardly "eaten out" at all. I then explained that dining out isn't something I do that often anyway but this year it's been even less as I'm on a 9 month journey to Ironman. You see one of my main goals in the early stages of training is to improve my body composition (to decrease my fat mass while maintaining or increasing lean muscle mass). In order to accomplish this, I've combined rigorous bouts of exercise with a strict nutrition plan.  And...it's working!

Now I'm not suggesting that everyone sign-up for an Iron-distance triathlon. I am, however, recommending that those of you who wish to lose weight and/or improve your body composition use extreme caution when dining at restaurants.

Similar to when eating at home, it's best to order meals comprised of whole foods. Be sure to load up on vegetables, include a lean protein and maybe even a whole grain starch as well. To help with your decisions, here are some helpful tips to use when dining out:

• Salads: When ordering salads, limit the majority of it's ingredients to fresh, leafy vegetables and a lean protein. Avoid "crispy" croutons or noodles as well as dried fruit. Always ask for dressing on the side and when possible create your own by combining a tablespoon of extra virgin olive oil with balsamic vinegar.
• Small Plates: Everyone loves sharing tapas! But small plates make it easy to lose track of calories. A good rule of thumb is to limit your meal to 2 or 3 small plates and try to combine vegetables, a protein, and a starchy carbohydrate to balance out your meal.  Stay clear of fried tapas and those drowned in oil as these options are often times loaded with bad calories.
• Sweet-Potato Fries: 3 words...Don't. Do. It. Even though whole sweet potatoes are a better option than white potatoes, after being cut into strips and deep-fried they're still FRIES! Because of the calories from fat and sodium (when salt has been added), fries of all kind are bad. Always opt for the steamed vegetable instead!
•  Restaurant Lingo: Every restaurant seems to create their own version of the following terms so it's best to ask for clarification just to be sure. But generally speaking, items that are grilled, roasted or smoked tend to be healthier options than those that have been glazed, smothered or fried.

 "Eating out" is important and can be an excellent way to socialize, celebrate and even catch a break from the norm. But don't overdo it! It's important to enjoy the food you eat and to always maintain a healthy relationship with food. With a little bit of homework and a lot of discipline, restaurant food doesn't have to curtail your overall health and fitness goals!

Real Food Doesn't Need an Ingredient Label!

Ever see an ingredient list on a tomato, almond, or egg? Nope, because these foods, and many others, are considered "whole foods." Whole foods are nutrient-rich foods that provide your body with important nutrients such as vitamins, minerals, and fiber. In addition, these foods contain no added sugar, fat, or preservatives. When you eat whole foods, you're getting them in there healthy, natural state. Examples of whole foods include:

• Fresh fruits and vegetables
• Frozen fruits and vegetables (those without sauce, sugar or preservatives)
• Unsalted nuts
• Fresh meats
• Frozen meats (those without sauce, sugar or preservatives)
• Fresh seafood/shellfish
• Frozen seafood/shellfish
• Brown Rice
• Sweet Potatoes
• Beans
• Eggs
• Almost everything that's fresh and found on the perimeter of a grocery store

*** Because of their high saturated fat content, some cuts of meat (beef, pork, lamb) should not be a regular part of your diet even though they are considered whole foods.

"Processed foods", on the other hand, are any food that contains more than one ingredient. Often times during processing, many healthy nutrients are removed and sugars, preservatives, salt, and bad fats (saturated or trans) are added. Examples of processed foods include:

• Fruit and vegetable juices
• Deli meat
• Chips (potato or vegetable)
• Cookies
• Crackers
• Sausage
• White rice
• White bread
• Sugary breakfast cereals
• Almost everything wrapped in plastic and found in the inner isles of a grocery store

*** Some processed foods are good for you and can be eaten in moderation. Example of these include whole grain bread, whole grain cereals, oatmeal, and skim or reduced fat milk.

If you're trying to eat a healthy diet, relying on whole foods is a fantastic place to start! The key is to consume plenty of fruits and vegetables in a rainbow colors while limiting sugar, trans-fats, preservatives and refined grains. It's always better to have it fresh and whole so look for products that are less refined, less manufactured, and less processed.

Get Upset, Take a Stand, and Make a Difference!

Without knowing specifics, it's impossible to pass sound judgement on the recent 'Biggest Loser' controversy. Personally, I've never watched the show and have no intention of starting. But as a fitness professional, it concerns me that the image of a single person who MAY or MAY NOT be underweight causes such outrage and emotion. Are we not living in a society where 2/3 of adults are overweight or obese? Is that upsetting to anyone? It upsets me! I wish more people would focus their time and energy encouraging one another to eat more produce and lean proteins and stop eating refined sugars and processed foods. It takes discipline and willpower but it CAN be done. And how about activity? What if we pushed one another to get a minimum of 30 minutes of activity 7 days a week, no exceptions. It too CAN be done but will require sacrifice. Health and fitness doesn't have to be all doom and gloom. It can be an amazing experience! If people would truly commit and surround themselves with the right support group, the sky is the limit both individually and for society as a whole. America can beat the obesity epidemic but it's going to take outrage and emotion. Get upset, take a stand, and make a difference in those peoples lives around you!

The 12 Days of Christmas - Workout!

With the holiday's upon us, it's easy to get caught up in all of the festivities and cheer! There are parties, vacations, bowl games, days spent shopping, restaurants, etc. Did I mention parties!? During this time, most people consume a few more calories than they expend and with that comes the holiday weight gain! So how can we combat this surge in calories in an effort to maintain our fabulous physiques? Circuit Training! And what better way to accomplish this than by doing a workout set to the Christmas classic "12 Days of Christmas":

The 12 Days of Christmas - Workout!

On the 1st day of Christmas my Personal Trainer gave to me:
- 1 Kettlebell Turkish Getup!

On the 2nd day of Christmas my Personal Trainer gave to me:
- 2 Barbell Rollouts! and
- 1 Kettlebell Turkish Getup!

On the 3rd day of Christmas my Personal Trainer gave to me:
- 3 Barbell Squat, Clean and Shoulder Presses!
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 4th day of Christmas my Personal Trainer gave to me:
- 4 Plyometric Hops!
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 5th day of Christmas my Personal Trainer gave to me:
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 6th day of Christmas my Personal Trainer gave to me:
- 6 Dumbbell Side Lunges!
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 7th day of Christmas my Personal Trainer gave to me:
- 7 Power Pushups!
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 8th day of Christmas my Personal Trainer gave to me:
- 8 Dumbbell Squat and Shoulder Presses!
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 9th day of Christmas my Personal Trainer gave to me:
- 9 Medicine Ball Bowling Alley Crunches (or Situps)!
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 10th day of Christmas my Personal Trainer gave to me:
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)!
- 9 Medicine Ball Bowling Alley Crunches (or Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 11th day of Christmas my Personal Trainer gave to me:
- 11 Pullups (or Assisted Pullups)!
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)
- 9 Medicine Ball Bowling Alley Crunches (or Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

On the 12th day of Christmas my Personal Trainer gave to me:
- a 2 Minute Plank!
- 11 Pullups (or Assisted Pullups)
- 10 Dumbbell Renegade Rows (Alternating Rows from Pushup Position)
- 9 Medicine Ball Bowling Alley Crunches (or Medicine Ball Situps)
- 8 Dumbbell Squat and Shoulder Presses
- 7 Power Pushups
- 6 Dumbbell Side Lunges
- 5 Burpees!
- 4 Plyometric Hops
- 3 Barbell Squat, Clean and Shoulder Presses
- 2 Barbell Rollouts and
- 1 Kettlebell Turkish Getup!

> This entire workout can be completed in 60 minutes (this is a very challenging goal!).

> Before beginning this workout, I'd recommend a 3-5 minute dynamic warmup (jumping rope, stationary cycling, dynamic stretching, etc.).

> Items needed: 2 Dumbbells, 1 Exercise Mat, 1 Plyometric Box or Bench, 1 Medicine Ball, 1 Kettlebell (or Dumbbell), 1 Barbell, 1 Pullup Bar. *Substitutions can be made when necessary.

> Have fun and always pay close attention to form whenever exercising!

Seasons Greetings to everyone! Enjoy your Holidays!

Jake
 

Having trouble losing weight? You may be the victim of a common nutrition mistake!

When working with new weight loss clients, I often walk them through a brief exercise to help them understand calories in vs. calories out over the course of a typical day. A vast majority of the time, we discover that when activity is high (from 7am - 7pm), calorie intake is low to moderate. Then, when activity subsides (from 7pm - 7am), calorie intake is high due to a large (highly caloric) dinner and the occasional bed time snack.

So what happens during a situation such as this? People gain weight!

During rest, our metabolisms slow. We burn just enough calories to sustain life which is commonly referred to BMR (basal metabolic rate). It’s important to understand that while resting, people don’t have the activity multiplier that can increase a person’s BMR by as much as 50 percent! So, individuals who consume a large percentage of their calories at dinner (post activity) often convert those calories to sugar which is ultimately stored in the body as fat. That's bad!

Eating in excess of as few as 100 calories per day can result in 10 pounds of weight gain per year!

So how can we correct this mistake? Shift your caloric intake to earlier in the day when activity levels are higher. This will give you more energy and keep you satisfied when fuel for the body is necessary. Then, eat a reasonable dinner focusing on lean proteins and brightly colored leafy vegetables! Doing so will help to keep your energy (calorie) intake in line with your energy output ultimately keeping unnecessary weight gain at bay!

A better mood, increased vitality, and decreased fatigue are just a workout away!

Does the 60 Degree Chicago Summer Have You Feeling Down???

A better mood, increased vitality, and decreased fatigue are just a workout away! That's right, by exercising at a moderate to intense level for as little as 30 minutes you'll be well on your way to feeling better, much better. Why? Exercise decreases stress hormones (such as cortisol) and increases endorphins.  Endorphins are the body’s natural feel good chemicals and when they are released your mood is boosted naturally.  In addition to endorphins, exercise releases adrenaline, serotonin, and dopamine.  These chemicals work together to make you feel good! So get out and get moving.