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.

Keeping Chicago's Lakefront Trail Safe

I strongly believe that the Lakeshore Trail is one Chicago’s greatest treasures.  Eighteen miles long, the paved trail hugs beautiful Lake Michigan to the East and connects many of Chicago’s most popular attractions including Burnham Park, Soldier Field, Navy Pier, lakefront beaches, and the Waveland Clock Tower. It’s no wonder that during the summer months, the Lakeshore Trail is Chicago’s most popular destination!

Used by individuals who are running, walking, cycling, exercising their dogs or heading to the beach for various activities including swimming, volleyball, or sun-bathing, there’s no question that this path is truly multi-use. And that is where the trouble begins. 

With so many people sharing such a small space for multiple purposes, accidents happen.  And unfortunately, many of these are very serious.  As cyclists, whose speed can exceed 25mph, maneuver around runners and walkers it’s easy to image how small directional changes can end tragically. So how can we avoid these mishaps and protect the trail that we love so dearly?  BE PRESENT!

Be aware of others
Be patient
Reduce YOUR speed
Always signal directional changes
Expect the unexpected

In other words:

> CYCLISTS: Use the path during off-peak hours, slow down, and pass with caution.
> RUNNERS/WALKERS: Stay to the right and signal before stopping or turning.
> DOG WALKERS: Train your dog to walk/run at your immediate right while on leash.
> VENTI STARBUCKS and iPHONE carrying trail wreckers: Find-Park-Bench-Fast!

Stay safe everyone and enjoy the summer! 

Crazy Jakes! An Intense Circuit-Training Card Game

When it comes to strength training, I absolutely love a good circuit-training session!  When performed properly, circuit training will help you tone and build lean muscle while improving both cardiovascular and muscular endurance.

For an intense (and unpredictable) circuit training workout, I recommend Crazy Jakes!

Items Needed:
- 1 Exercise Mat
- 1 Set of Dumbbells
- 1 Barbell with Free Weights
- 1 Pullup Bar or Assisted Pullup Machine
- 1 Standard Deck of Cards
 
Directions:

1) Separate the following cards from the standard deck (These are your playing cards and will represent the exercises and reps for your workout):

- Ace, King, Queen, Jack, 10 of Hearts
- Ace, King, Queen, Jack, 10 of Spades
- Ace, King, Queen, Jack, 10 of Diamonds
- Ace, King, Queen, Jack, 10 of Clubs
- 6 of Hearts, Spades, Diamonds, Clubs
- 2 Jokers

Exercises:

Hearts = Pushups
Spades = Pullups/Assisted Pullups
Diamonds = Walking Dumbbell Lunges
Clubs = Squat, Clean, and Press
6 (of any suite) = 60 Second Plank
Joker = 60 Second Running Mountain Climber

Reps:

Ace = 15 reps
King, Queen, Jack = 12 reps
10 = 10 reps
6 = 60 Second Plank
Joker = 60 Second Running Mountain Climber

2) Shuffle the Deck

3) Get After It!  Flip the top card over and perform the associated exercise and repetitions.  Work your way through the entire deck minimizing the amount of time between exercises.  This entire strength training workout is 26 exercises and can be completed in 50 minutes or less.  I'd recommend taking 5 minutes beforehand to warm-up and 5 minutes afterward to stretch.  GOOD LUCK!

Getting Back to the Basics - Understanding the Fundamental Elements of a Health & Fitness Plan

Regardless of a person's experience, ability, or end goal, I firmly believe that every health and fitness plan should incorporate each of the following elements; aerobic training (cardio), anaerobic training (strength training), nutrition, and lifestyle.

• Aerobic Training (cardio): Aerobic training is the type of exercise that overloads the heart and lungs and causes them to work harder than at rest. It is further defined as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.  Examples include running, cycling, swimming, jumping rope, etc. This type of exercise has many health benefits which include:
• improved cardiovascular function
• lowered blood pressure
• decreased LDL (bad cholesterol) and increased HDL (good cholesterol)
• reduced body fat and improved weight control
• improved glucose tolerance and reduced insulin resistance 

• Anaerobic Training (strength training): In contrast to aerobic exercise, anaerobic exercise involves short bursts of exertion followed by periods of rest. Examples of this type of activity include pushups, pull-ups, planks, leg-lifts, squats, lunges, etc. This type of activity also has many health benefits which include:
• improved muscular strength
• increased metabolism (bigger muscles burn more calories)
• injury prevention

• Nutrition: Nutrition is defined as the sum of the processes by which people take in and use food substances. In order to properly utilize nutrition, a person should develop a solid understanding of their metabolism, the major macronutrients (protein, carbohydrates, and fat), and how the digestion and absorption of nutrients works.  A proper nutrition strategy has the ability to:
• improve health
• favorably alter body composition
• reduce the risk of disease and illness
• increase energy levels
• improve athletic performance

• Lifestyle: Living a healthy lifestyle means doing what you can to keep your body and mind in optimal shape. This involves making wise choices in your daily diet (nutrition), performing the right amount of physical activity (aerobic and anaerobic training), coping well with stress, and controlling your weight. The end results will leave you feeling your best, looking your best, and living your best!

If you're ready to begin a new health and fitness program, or if you feel that your existing program could use some fine-tuning, I strongly suggest that you contact a health and fitness professional.  This person will work with you to assess your current level of fitness and put an appropriate plan in place to help you achieve your goals!

During Training, Does Your Heart Rate Effort Match Your Goals?

Heart-rate training indicates if your aerobic activity is too easy, just right or too exhaustive an effort to keep pace with your training goals. Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight or improve their cardiovascular fitness, to the highly conditioned athlete preparing for their next competition. The key to making progress is to increase (or occasionally decrease) your heart rate into the correct training zone, so your effort matches your goals.

Here are seven easy-to-follow steps that will help you calculate your ideal heart-rate training zone.

1. Calculate your maximum heart rate
:

The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute.

** This method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.

2. Determine your resting heart rate:

Take your pulse before you get out of bed in the morning.

Grab a watch and find your pulse. You can locate your pulse either in your radial artery on your wrist or at your carotid artery in your neck. Choose the spot that works best for you.  The only trick to measuring your heart rate is that you must use the correct fingers to do the measuring. Your thumb has a light pulse and can create some confusion when you are counting your beats. It's best to use your index finger and middle finger together.  After you find the beat, you need to count how many beats occur within 60 seconds. The shortcut to this method is to count the number of beats in 30 seconds, and then to multiply that number by 2. This method gives you a 60-second count.  Example: You count 23 beats in 30 seconds: 23 x 2 = 46 beats per minute. Do this for several days in a row to ensure you get consistent readings.

** In general, the lower your resting heart rate, the more physically fit you are.  Some athletes have resting heart rates in the 40s. One way to see if your new workout is succeeding is to check your resting heart rate over a few months. See if it has increased, decreased, or remained the same.

3. Calculate your heart-rate reserve:

Subtract your heart's resting rate from your maximum rate.

For example, if you are 36 years old, subtract that number from 220; your maximum rate is 184. Next, subtract your resting heart rate, 46 (in this example.) Your heart-rate reserve is 138 beats per minute.  This heart-rate reserve represents the cushion heartbeats available for exercise, or the difference between your maximum heart rate and your resting heart rate.

4. Calculate your aerobic training heart-rate range for fat burning
:

This fat-burning range will lie between 50% and 75% of your heart-rate reserve.

Using the example above, 50% of 138 beats per minute is 69. And 75% of 138 is 104. Next, add your resting heart rate to both numbers: 69 + 46 = 115 and 104 + 46 = 150. Your heart rate during aerobic training that will most efficiently burn fat is 115 to 150 beats per minute.

5. Calculate your aerobic training heart rate for fitness
:

The range required to improve aerobic endurance is higher than that needed for fat burning, between 75% and 85% of your heart-rate reserve.

Again using the previous example, 75% of the heart-rate reserve of 138 is 104, and 85% is 117.
Re-add your resting heart rate to both numbers:  104 + 46 = 150 and 117 + 46 = 163.  To improve your aerobic endurance, you need to aim for between 150 and 163 heartbeats per minute.

6. Calculate your aerobic-anaerobic threshold heart-rate range:


This range represents the upper limits of aerobic exercise, the point just before you push yourself into exhaustive anaerobic work. Exercising at this intensity is usually done to improve athletic performance.

The range to accomplish this task lies between 85% and 90% of your heart-rate reserve. Again, using the example of a person with a heart-rate reserve of 138 and following the same math process as in previous steps: your aerobic-anaerobic threshold would be 163 to 170 beats per minute.

** Be advised that operating at this intensity level will not burn body fat.

7. Calculate your anaerobic training heart-rate range
:

This is all-out effort and represents 90% to 100% of the cushion of your heart-rate reserve. The goal here is to go as fast as you can for as long as you can.

Using the same example, anything from 170 beats per minute to your maximum of 184 beats per minute becomes pure anaerobic training.


Via: NASM and Active.com

All the Flavor...None of the Fat (Just in Time for the Superbowl)!

I love celebrating Superbowl Sunday and few celebrations are complete without good food.  At least not this one!  But just because it's tailgate time doesn't mean your commitment to eat better needs to get sacked.  So how can you enjoy one of football's finest finger foods without destroying your diet?  Slow cooker - buffalo chicken lettuce wraps!

Ingredients: (makes 4-6 servings)

For the chicken:

• 24 oz boneless skinless chicken breast
• 1 celery stalk
• 1/2 onion, diced
• 1 clove garlic
• 16 oz fat free low sodium chicken broth
• 1/2 cup hot cayenne pepper sauce (I use Trader Joe's)

For the wraps:

• 6 large lettuce leaves, Bibb or Iceberg
• 1 1/2 cups shredded carrots
• 1 container crumbled blue cheese

Directions:

In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn't enough). Cover and cook on high 4 hours.

Remove the chicken from pot, keep 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the pepper sauce and set to on high for an additional 15-20 minutes (until hot).

To prepare lettuce wraps, place 1/2 cup buffalo chicken in each leaf, top with shredded carrots and crumbled blue cheese. Wrap up and start eating!

Bon Appetit!

5 Foods for a Fit Heart!

February is heart month.  Help protect your ticker from disease with these 5 heart-healthy superfoods!

#5) Berries are full of fiber, phytonutrients and antioxidants.  Research indicates that berries may help protect your heart from disease by decreasing inflammation in blood vessels. *Add berries to your favorite Greek yogurt or cereal or finish a healthy meal with this sweet treat.

#4) Garlic is rich in nutrients and helps lower cholesterol and triglyceride levels.  It can also help to promote healthy blood pressure.  * Try oven-roasting fresh garlic and spreading it on your favorite protein or vegetable.

#3) Nuts. Full of fiber, antioxidants and heart-healthy fats, nuts have been shown to reduce cholesterol.  Pair a handful of almonds, pistachios or walnuts with a banana for a snack or top your oatmeal at breakfast.

#2) Fish. Studies have shown that the omega-3 fatty acids found in oily fish like salmon, mackerel and trout reduce the risk of heart disease by lowering "bad" cholesterol.  The American Heart Association recommends at least two servings of fish per week.

#1) Whole Grains are good sources of dietary fiber which, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.  Additionally, foods that are high in fiber help provide a feeling of fullness which may help with weight management.  Whole grains contain the entire grain, the bran, germ and endosperm. Examples include whole-wheat flour, oatmeal, brown rice and bulgur.

Small nutrition changes made over time can make a big impact on a person's overall health and wellness.  Try incorporating 1 or more of these foods into your nutrition plan today! 

Benchmark and Measure Your "Fitness Core Competencies"

Congratulations, if you're reading this blog you've already committed to a fitness routine or are strongly considering doing so (right?!).  So now that you're getting after it, how can you measure your success to ensure that your sweat and efforts are truly paying dividends?  By benchmarking and reassessing your fitness "Core Competencies"!

Regardless of your fitness end goal, a well designed fitness program should address each of the following areas.  My recommendation would be for you to do an initial baseline assessment followed by quarterly reassessments.

Fitness Core Competencies 

Body Composition Test - Body Fat Assessment

A person's body composition is comprised by the amount of lean mass (muscle and bone) and fat mass in their bodies.  It's very important to maintain a healthy body composition as too much or too little body fat can lead to illness and/or injury.  Body fat percentages are separated into five categories; essential, athletic, fitness, acceptable and obese, each of which varies based on gender.

Core Strength Test - Plank Assessment

Your core, which includes the muscles of your abdominal, lower back and hips, are involved in every single movement you do!  Your core is not only responsible for stabilizing your spine and keeping your torso upright, but it allows you to bend your torso forward, backward, from side to side, as well as rotate.

Lower Body Strength Test - Squat Assessment

Our leg muscles, specifically the hamstring, quadriceps and glutes, are some of the biggest and most powerful muscles in the body.  Not only are these muscles called into play in almost every standing activity we do, but they are also key in preventing knee and hip injuries from taking place. 

Upper Body Strength Test - Pushup Assessment

A strong upper body is important for everyday movements such as carrying work materials and picking up groceries and luggage with ease and without risk of injury.  Strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps and core is a good indication of overall fitness. 

Sit and Reach Test - Flexibility Assessment

The sit and reach test is the most common way to measure lower back and hamstring flexibility.
Because tightness in the low back and hamstrings is often related to muscle pain and stiffness, this test may help determine a person's risk for future pain and injury.

12 Minute Run/Walk Test - Endurance Assessment

Cardiovascular endurance is the ability to perform sustained physical activity such as walking briskly, jogging, or running around with your kids.  During cardiovascular activity, breathing increases to get oxygen into the lungs and heart rate increases to deliver oxygen to working muscles.  Regular cardiovascular exercise yields important benefits as it strengthens the heart and improves the entire cardiovascular system.  The aerobically fit heart is more efficient and runs at a lower rate during exercise and at rest.

1/4 Mile Run Test - Speed Assessment

In order for competitive athletes to compete well in races and/or sporting events, speed is important.  Whether a person is competing against themselves or another competitor, an effective way to measure improvements is through speed assessments.

For additional information on each each test, please don't hesitate to contact me.  Best of luck to you and keep training!

Jake

Off-Season Triathlon Training

With the first day of fall right around the corner, many triathletes will race or have raced their final event of the season.  This transition gives us an opportunity to reflect on our performances from the past year and start preparing for next season.  Over the course of the next couple of months, I recommend athletes do two things: take a bit of a break, and concentrate on aspects of training that are often forgotten during the racing season.

 Take a physical and mental break

Once you finished your last race of the season it is time to take a break. It is important to let your body recover but perhaps more importantly, let your mind rest from all the training and racing stress. Play a team sport, go hiking or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you. Not to mention that your non-triathlete friends and loved ones would be glad to see you.

Train your weaknesses
This is a great motto but make sure that training weaknesses does not turn into doing mega-mileage during the off-season. If swimming is your weak sport concentrate on technique improvements rather than swimming 5000 yards five times a week. Most swimming improvements come from technique. If you swim 25,000 yards a week and have bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer. On the other hand if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique with running drills as mentioned above. Finally, if the bike is your weak sport it is usually because of lack of experience on the bike or a bad fit on your bike. Get the good bike fit at your local bike shop, get on your trainer, or go outside if the weather permits. Get a consistent dosage of aerobic riding during the off-season. Getting on a trainer may not be the most fun activity over the off-season, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.

Strength training

As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim, we do it all. Yet we find ourselves getting sore if we go play tennis or a competitive game of softball. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon.  I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Ask your Trainer to design an off-season strengthening program for you.

Plan your racing season

Start planning your racing season now. You may have to sign up soon as many top races are filling up way in advance. Some people enjoy a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best.

Don't be a (January) National Champion

Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is low performance during the summer due to over training and getting mentally drained from all the high intensity.  Work hard, but don't overdue it in the off-season.

Most importantly, enjoy the off-season!  Be proud of the work you've put in over the past year and get excited for what's to come!

Via: MarkAllenOnline

Take Your Workout Outdoors!

As summer winds down and cooler "fall-like" weather moves in, it's a great time to take your workout outdoors. Doing so can not only provide a break from the norm, but it can help re-energize your other workouts! The following workout will take approximately 60 minutes and requires nothing more than a watch, a pair of running shoes, and a patch of grass!  

Warm-Up: 1 mile run (moderate intensity)  

Strength Training: 60 seconds of pushups followed by 30 seconds of rest X 4  

Cardio Interval: 1 mile run (maximum intensity)  

Strength Training: 60 seconds of squats followed by 30 seconds of rest X 4  

Cardio Interval: 1 mile run (maximum intensity)

Strength Training: 60 second plank followed by 30 seconds of rest X 4  

Cardio Interval: 1 Mile Run (maximum intensity)  

Cool-Down: 3-5 minutes of static stretching

Get Flat Abs & Banish Belly Fat...SLOW?!

While browsing a magazine rack at the gym last week I couldn't help but notice the teasers on nearly every cover: "Get flat abs fast (in as little as 12 minutes a day)"! "Banish belly fat (with 3 easy moves)"! And my personal favorite..."Get the midsection of a chiseled Greek god in 4 weeks flat"! While these stories are bound to help sell magazines, they do little to help readers achieve their actual goals. Why? It's just not that easy. Having a flat stomach is a general health and fitness goal that is shared by many of us; both men and women, young and old alike. And why not? Belly fat can be dangerous for your health. It can increase the risk of cardiovascular diseases, cancers and diabetes. And as we age, the health risks associated with belly fat increase. So what should these magazines be telling us? How about something like, "Improve you health and fitness and lower your overall body fat percentage by following a proper nutrition strategy and participating in a comprehensive exercise program that includes both cardiovascular and strength training. Do so consistently for 10,080 minutes a week, 720 hours a month, and 365 days a year and you'll be well on your way to achieving success"! Almost everyone has the ability to take the necessary steps to improve their overall health and fitness. But doing so requires a lifestyle change that at times can be very difficult. But if you break things down on a day by day, week by week basis it can be done! Because after all, isn't anything worth doing worth doing well? Start making positive changes in your life today.

This is Your Life - Live Your Dreams and Share Your Passion!

"This is your life. Do what you love, and do it often. If you don't like something, change it. If you don't like your job, quit. If you don't have enough time, stop watching TV. If you are looking for the love of your life, stop; they will be waiting for you when you start doing things you love. Stop over analyzing, all emotions are beautiful. Life is simple. When you eat, appreciate every last bite. Open your mind, arms, and heart to new things and people, we are united in our differences. Ask the next person you see what their passion is, and share your inspiring dream with them. Travel often; getting lost will help you find yourself. Some opportunities only come once, seize them. Life is about the people you meet, and the things you create with them so go out and start creating. Life is short. Live your dream and share your passion." - The Holstee Manifesto

It's...T-SHIRT TIME!

Finally, it's time to bust out those t-shirts, tank tops, sleeveless dresses and swimsuits! But what if you're less than enthusiastic about revealing what's been covered up by sleeves for the past 5 months? Read on!

The key to having spectacular arms is to add definition to your biceps, triceps, shoulders and upper back muscles while removing the surrounding flab. This can be accomplished using this two pronged approach:

Step 1: Activate Your Muscles by Performing this Strength Training Circuit

- Alternating Dumbbell Bicep Curls (Biceps)
- Dumbbell Triceps Kickback (Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Bent Over Dumbbell Row (Upper back)
- Pushups (Chest, Triceps, Shoulders)

* Perform 15 repetitions for each exercise
* Move from one exercise to the next without rest in-between
* Complete the circuit 3 times per day, 3 days per week

Step 2: Perform Cardio to Lower Your Body Fat Percentage

Cardiovascular exercise burns calories and losing weight is a key component when trying to lower your overall body fat percentage. To accomplish this, GET MOVING! Running, biking, swimming, tennis, basketball and soccer are all examples of cardiovascular exercise. The important thing to remember is that higher intensity exercise burns more calories.

And lastly, in order for either of the above steps to work, a person must maintain proper nutrition. Together, with strength training and cardiovascular exercise, you can have your arms in tip top shape in no time!

Know Why Low-Carb Fad Diets Can Promise Dramatic Weight Loss

Despite the popularity of low-carbohydrate diets, there is no need for a person to drastically reduce carbohydrate consumption to lose fat. Weight loss or weight gain is dependent on total caloric intake, not the macronutrient (protein, carbohydrates, fat) profile of a diet.

So why do low-carb diets appear to work so effectively?

When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that calorie intake is reduced. Added to the caloric reduction are dwindling glycogen stores (energy). For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen and water can be quite significant in the first week of a low carbohydrate diet and adds to the pounds lost on the scale!

In short, don't believe the hype!

Long term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.


Via: National Academy of Sports Medicine (NASM)