www.GetFitNYC.com

Can Yoga make you a better Athlete

2012-01-18T12:47:00.000-08:00

After 5 or 6 of my athletes and clients asked me about the recent NY Times article regarding yoga's negative effects, I finally read the article. I don't read any paper as much as I "should" (if its important someone will tell me about it). I am, however, a fan of the NYT Science Times on Tuesday and WSJ Personal Journal on Tues since they both cover the science (watered down though it is) of exercise and being healthy. So I read the article and it listed some major injuries but most of them have more to do with Yoga practitioners; something most training athletes don't have time for. If you are training 5-10hours/week as a triathlete, runner or cyclist then where would you find thte time for that much Yoga. That said: If you are finding that much time for serious sport training AND Yoga then you may have over-training and avoidance issues.

I take Kundalini Yoga at least twice a week, it is a form of therapy for me; not physical therapy, but emotional therapy. I have a bit of an aggressive streak (I mountain bike, trail run and race XTERRA what do you expect) and can be very competitive even in Yoga. Being competitive is NOT very yogic. Kundalini is one of the oldest forms of yoga and stresses AWARENESS, one of the keys to being a great athlete. In every class the teachers, who do not do the krias themselves, stress the importance of staying within your limits. We do little to no inversions, we DO chant, we DO meditate and we do stretch, jump up and down and sit cross legged, sometimes for long periods while holding one arm position. Most importantly for athletes we practice breath control.

An exercise called "60 Second breath" is practiced for 6-10min(sometimes more, but I am not there yet). In this you breathe in for 20 sec, hold for 20 sec, and breathe out for 20 sec. It is both physically and emotionally taxing because your last act as a living being is to Exhale and your subconscious mind knows this. This exercise is great if you are swimming, biking, running or doing an overhead press. I have enjoyed the benefits of this while on a trail run.

Awareness, unfortunately, is a missing element in the lives of many athletes. Too often exercise, to include yoga, is used to distract you from life and is considered a competitive pursuit - who can twist further, who has the best Crow, who can get into the most contorted position. I have been there. I'm an athlete who wants to win, yoga has no winners. Kundalini has no competition, but an inward search for calm, something endurance athletes need. Awareness of my competitiveness, and the lack of that guidance from many instructors(there are exceptions like Erica Mather of course ), led me away from yoga as I sought other means of undoing the hard efforts of off-road training. Kundalini brought me back for other reasons.

There is a way to be a better athlete, regardless of your sport. That way is through awareness: Awareness of your limit, Awareness of when your mind tells you to stop, Awareness of when you are in a panic, Awareness of when you are losing focus. Yoga can help you with these pursuits, but so can 10 min/day of visualization. Meditation, whether guided or self led, has been shown to improve athletic performance at all levels of competition. I build meditation into the programs of my athletes but it is often the first part of the weekly schedule to fall by the way, followed by stretching a close second. Training for an event is a well rounded pursuit that involves certain amounts stress and certain amounts of recovery. Meditation and stretching can be achieved in a yoga class or on your own with books like those from Sage Rountree . If you cannot leave your ego at the door of the studio, and avoid competition with the class, then break out your foam roller and meditate on how bad that hurts.

I don't think yoga itself is bad for you or can "Wreck Your Body" (as the NYT author wrote) any more so than riding your bike in traffic or running without conditioning or shoes. I have done more damage to myself training for triathlon than I have ever done in yoga. I also do not sit on my feet for hours a day or do headstands or twist further than what feels possible. I have been in the emergency room from doing something on my bike but never from yoga.

Can doing yoga hurt you? Sure, maybe. Can OVERdoing Yoga hurt you? You bet it can! But so can overdoing drinking water, taking too many spin classes, or doing anything to excess.

The take away here is that moderation and self awareness can take you very far. Use a bit of common sense in your pursuits. Yoga may feel good to you. But Is yoga your addiction?

http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=1&ref=general&src=me

andy@getfitnyc.com
twitter @tricoachandy
Facebook - Get Fit NYC

Is P90X2 good for outdoor athletes?

2011-12-13T12:35:00.000-08:00

I don't usually promote other blogs on my own but this one is from Steve Edwards, co-creator of P90X. Steve is a great fitness person since he does some of the toughest sports out there (without actually racing in a Spartan Race, Ha Ha!). Steve bikes, runs, and climbs. He is also a sort of Renaissance Man as far as fitness goes. He does not stop with lifting or indoor cycling or running miles on end or keep his workouts confined to the gym. He lays out the P90X2 program a little but mostly as a tease.
There also a link to an evolution of the programs Steve has helped to develop. Take a read. I kept my blog short to give you time for his blog and time to get your sweat on today. Now read a little and go work out!

I can be a computer idiot sometimes so you might have to copy the link and paste it in your browser.

http://steve-edwards.blogspot.com/2011/12/p90x2-for-outdoor-athletes.html

http://steve-edwards.blogspot.com/search/label/P90x%20mc2

A little Vanity

2011-12-04T06:19:00.000-08:00

A little background: I moved to NYC from GA in 1994 to pursue a modelling career. It did not work out well for that field. It worked out for my clients that I have now. I also re-found the love I had as a kid for running through the woods.

My friend Roy at www.RoyFriedmanPhotography.com took this picture. My form does not look like I want it to. He kept telling me to reach my foot out in front of me like I was flying down the trail.

Roy needs some of my coaching:
I run in Minimalist shoes because I get a better feel of when my foot hits the ground. From there I work to pull my heel straight up to my butt. It does not always work like that. Sometimes on the trail you have to jump over a log, rocks, roots or something. Leaving the foot on the ground for less time leads to less injury both on the road and off. There is some great science behind this but I will leave it out.

I run trails because they are close enough to NYC(if you know where to go) to feel like I have run away from the City that Never Sleeps. I feel like a kid in GA running through the woods again. I like to run fast so I use the track for speed and I use the woods to feel like a kid.

Thanks to Roy for the photo. Thanks to the New York State Parks system and Nature for providing a fun trail to run. Go out and enjoy the outdoors. Get yourself moving. Keep yourself moving. Go get some run coaching.

Still got Turkey?

2011-11-28T18:30:00.000-08:00

Still Got Turkey?
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

My turkey Chili Recipe;
All spices are to taste. I like a lot of cayenne, chipotle, and smoked Spanish paprika.
2lbs turkey – if you have leftovers : Use them!
2tbsp Olive Oil
1 large Onion ( I prefer Red) – Sweet onions are for burgers – chopped in ¾ in pcs
1 each – red, orange, yellow, and Green peppers – chopped in 1 inch pcs
2 containers Pomi – chopped tomatoes
2 containers Pomi – strained tomatoes
2 cans black beans – organic please
2 cans Chick Peas/Garbanzos
2 cans Red Kidney Beans
1 can Pinto Beans
1 cup chopped into ½ in pcs carrots
¾ tsp Salt
Chilli Powder of choice
½ -1 tbsp Cayenne
½ -1 tbsp Ground Chipotle Peppers
½ -1 tbsp Smoked Spanish Paprika
2 chopped fresh jalapenos remove seeds for less heat

Cook Turkey unless it is cooked through already. Stir in onions, salt, and chili powder. When cooked through add in tomatoes, spices and beans. Add 1 Pomi container of water. Set on low and simmer uncovered for 1 hour. Add peppers and carrots, simmer for 1 more hour covered.
Cool and put in the fridge overnight. Re heat prior to eating the next day. This can be prepared in the morning and eaten in the evening but it is better over night.

Actually Losing Weight over the Holidays

2011-11-23T09:15:00.000-08:00

You can start a diet and exercise program during the holidays but you should get some support.
Your friends who invite you to their party do not want you on a diet and you can bet they don't want you doing air squats between Karaoke Carols. So what are you to do? here are a few ways to begin or maintain a weight loss regimen this holiday season (if you can do it now then you can do it at any time during the year!):

1- Most important is to enlist a group of friends to begin together. There are great programs that offer community support, a key cause of success in any behavioral change. (http://www.teambeachbody.com/connect/beachbody-challenge?tracking=BEACHBODYCHALLENGEDOTCOM)

2- Take a before Photo! This alone scares the Hell out of most people. It is a phenomenal way to stay motivated. If you don't like how it looks then start today to change it. Imagine what you will look like in a year if you don't change your behavior today.(refer to #3)

3- Set a goal and put it on paper. Now to make it real: Imagine how you will feel if you achieve your goal. Now imagine how you feel in 1 year if you have not achieved your goal. Write this down or put it on your computer and print it! Look at it every day.

4- Take a picture of everything you eat. That's right! Everything! this will change your behavior by simply making you aware of what you are eating. Most People will choose a healthier option simply by being aware of what they are eating.

5- Make it a Competition! Put some money on the line! Don't like betting for money? Bet something else - sweeping, a movie, a trip. Bet all of your friends. Whoever loses the most or changes the most wins. More inches can then beat out more pounds lost to allow for muscle gain.

Now set yourself up for success by choosing 60 or 90 days. You and your friends can all keep at it for 60 - 90 days. If you start this Sat with me in NYC that will take you to about Valentines Day if you go for 90 days. That could be a great V-day celebration.

Details: Andy and Shay's NYC Fit Club
Shetler Studios
224 West 54th St #12
New York, NY 10019

Saturdays 10-11AM
We will be doing reVabs (since Shay is in it and it is amazing)

Motivation and Destruction

2011-11-14T10:01:00.000-08:00

There are 2 important fitness and health details I remind my clients of:
1- Abs are made in the kitchen
2- You get stronger when you recover.

Abs are made in the Kitchen:
You can spend all day doing P90X, reV abs, or any other great workout program, but it if you don't eat properly for your goals then you will probably give up before you achieve your goals. We all love a "come from behind" story but you do not want to put yourself behind from the start. Seek a professional to help you get your eating in order. If you just have no power over bad food in your house then you should not bring that food into your home. If you smell Mc Donald's french fries and you "have to" stop in then find a different route to where you are going(you will burn extra calories just thinking about the new route).

You get stronger when you recover:
Have you ever picked up a weight that is light at first then gets really heavy after a minute or less? Of course you have at some point. That is how the body works; we lose strength as we exercise. the amazing thing about getting weaker during your exercise is that you get stronger when you recover properly. Your body will see that a stress has been placed on it, magically produce either more muscle or more energy producers withing the muscle cell and you get stronger next time. (There is a lot of Real science behind recovery but most readers don't care to know). As the muscles recover you have more strength, more energy, and more endurance than before.

The complaint I hear from most beginning exercisers is that they are so tired after working out that they don't have the energy for anything else. I tell them to be patient, it takes about 2 weeks of consistent training for your energy level to improve. As you begin to exercise remember to clean up your eating as well. Cleaner eating will make the results come faster.

Look at your eating and exercise habits to find room for improvement. There are quick and easy ways to make your life healthier: Deep Breathing can be done anywhere, drinking enough water is simple, sneaking in exercise is as easy as sitting down 10 times instead of just once each time you sit down at your desk.
To clean up your eating start with Shakeology, "the healthiest meal of the day", to fill the holes in your diet.

be healthy out there, there are toxins everywhere.

Make a Decision today

2011-10-18T15:13:00.000-07:00

Most of us go through our day from task to task "letting" the world tell us where to make the next move. This is very reactive and not very empowering. This way is often low energy and does not stimulate the brain or the body. If you manage to squeeze in a workout then it does not leave you feeling energized or stronger.

Take the time at night to plan your day, scheduling in time for exercise and healthy eating. This can give you time for more family, less stress, and more energy. By scheduling and completing what you had scheduled, even if it as simple as eating a healthy lunch, stimulates the brain to accomplish more. You will actually want to do more and be able to do it.

The Beachbody motto is: Decide. Commit. Succeed.
Keeping these 3 things in mind can energize you to take control of our life. It is after all YOUR life. If you decide to want more. Commit to achieving more in your life then you can succeed at a level you never though possible. Keep your commitments fresh in your mind. Re-Commit as often as you need to. When I started taking more control of my life I had to remind myself several times a day that I was the one in charge of my future, my health and my time. Once you begin to take small steps at changing any aspect of your life, review to make sure you are headed in the right direction. Seek the help of others to stay on track. Make the critical decisions necessary to be successful.

now go out and do something good for yourself!

Race Report - Spartan Super: Hurricane Heat

2011-10-12T07:20:00.000-07:00

For those who have been following this blog you have seen a few of my workouts. I love training and challenging myself. I like to work too but I love a vacation. this was about a goal event. This was where we put the training to the test.

This was all about the Hurricane Heat.
This was about teamwork, Joe Desena, Tommy McCormack, and a bunch of other people who wanted to come out and finish the race. There are no clocks. There are no timing chips. There are no losers. At the start there was not any daylight. There are only people out challenging themselves against their mind and body; overcoming that voice that says "STOP". And of course there is always the founder of the Spartan Race, Joe, telling you "30 Burpees" or "Jumping jacks until your team gets here. No standing around."

To start the day off right I woke up 30 min later than I had wanted to, 3:45AM. I grabbed a to-go breakfast and hit the road out to Staten Island, the boro I have been to the least and only for races. I showed up late but in enough time to prepare for the start.

After a final head count and safety check we were instructed to choose a team of 15-20 people we did not know (flash networking) and come up with a team name. There were 18 of us on "Team Badass", so named for the t-shirt I was wearing. 6 active duty military, 2 defense contractors, and 10 crazies started and finished together.

At 534AM the warm up, led by the founder of Spartan and Death Race, began with 30 burpees, 30 walking lunges, 30 Jumping Jacks, 30 pushups, etc. set the tone for the day. With our headlamps on and teams assembled we followed Joe out of the parking lot and on to the beach for the first obstacle, over a low wall and under a low beam thru a net that obstructed our view and sent a large clump of beach sand into my right eye (it would stay there until Tues). After the first obstacle we were tasked with reassembling the team and doing 30 burpees( are you noticing a theme yet?). 400 yrds later we were on to the next obstacle, the mud crawl (6 inches of stinky mud) under barbed wire 2ft above the mud followed by (you guessed it) 30 burpees. Did I mention it had rained quite heavily the night before the event?
The next obstacle was the famous over/under/through walls followed by 30 burpees(we are up to 120 burpees if you are keeping count).
I won't bore you with the details but here is a list of the remaining obstacles (assume 30 burpees after each and 400-800 meter run between):
Cargo net climb
50lb block hoist
Run through fire (Awesome! no burpees)
River run (beginning to wait longer for some team members)
tire drag (we had to press the tires full of water over head)
enclosed space with water/tunnel crawl through water
trail running
back through another tunnel
400m river trudge (I fell once)
Steep hill run (we did not have ropes)
appr. 2 mile trail run
Uneven monkey bars traverse (Collin was cramping really bad about now)
Balance Zig-Zag walk (after the burpees and jumping jacks as we waited for more team mates) We were told the finish line is 40 min away(mindf&$@k)
longer run
Ocean Wade with a 5 gallon bucket 3/4 full of water.
Cinder Bock drag/carry (no burpees, thank god, I hate burpees in the sand)
Spear Throw
Wall traverse
Soap rope wall (a 45/45/90 triangle with ropes that have been coated with dish soap)
No Burpees but 100 situps instead. Those are elbows to knees situps, wimp!
Finish line waitfest(Jumping jacks until EVERYONE finished the wall and the situps and the media got there)
All 160 of crossed the finish line at the same time.

It was one the hardest races I have ever done. Second only to XTERRA National Championship in Lake Tahoe, NV. The NYC marathon is a slog fest. Many other races have been hard; no race is easy(if its easy its a training run). I would not trade it for the world. (Well, maybe for the world).

Get yourself signed up for one of these races. Get yourself to a training session or Spartan Race Bootcamp.

If you are in NYC on a Wed night at 6PM, come to my Spartan Race Workout in Central Park (CENTRAL PARK!). Every Wed at 72nd St and 5th Ave. We workout rain or shine (mud is and only an obstacle). Only $10!

Now shut your computer down and go move your body.

Andy Nelson
917-226-5271
andy@getfitnyc.com
www.getfitnyc.com
myshakeology.com/tricoachandy
teambeachbody.com/tricoachandy

My reVolution

2011-10-04T15:21:00.000-07:00

MY revolution

I like to run.

For most of the sports I participated in running was punishment. Let a ground ball past you; take a lap. Cover the wrong guy in pass coverage; take a lap. Running was almost always been fun for me. Running has gotten me through some tough times. Running is always there as long as I have motivation, and I can always find motivation. Running balances my mood and puts me in the moment. With every foot strike I defy gravity to pull me to the ground.

I took my running off road in 2001 just to find something better than Central Park to run. I was training for XTERRA _Off-Road Triathlon- and I needed an escape from the urban environment of NYC to inject into my running. I was hooked from the start. I enjoy the solitude and presence required when giving my best effort at trail running. This was a way for me to be healthy in so many ways – Physically, spiritually and financially.

I use a combination of training methods that have a synergistic effect: P90X, CrossFit Endurance, Kundalini Yoga and the occasional long, fun run (usually on a trail). If you talk to a purist from either mode of exercise you will get a definite opinion. I am a USATF and CFE coach as well as an Independent Beachbody Coach and feel I have worked out a great combination of these programs to build a strong and agile body. It is not revolutionary to run and get hurt. It is revolutionary to run fast for a long time over uneven terrain and not get hurt. That is where P90X Plyometrics and Kenpo X pairs very nicely with some Heavy Deadlift(CFE) or Over Head Squats to build supple, reactive muscle that are strong enough to change direction quickly on a trail.

When I am running on a trail I have to be totally focused on the moment. I don’t hike these trails, I run them fast. You cannot let your mind wander to the thoughts of the day. By doing this you allow your mind to relax and release your troubles; to find solutions. When the terrain gets uneven you have to keep yourself focused on right now or you could twist your ankle, trip and fall, or get hurt any number of ways. Getting hurt while you run on a trail is not very balanced and centering. Trail running is a great way to meditate without meditating, just keep picking up your feet. Kundalini Yoga provides great core strengthening and endurance of being present, a key to staying focused on the trail.

Trail running allows me to fulfill my daily physical challenge. Obstacle racing and trail racing pose physical and mental challenges that allow me to be better prepared for the stresses of life. Physically challenging myself daily gives me the focus to carry the message of living healthy to others. When I seek out the challenges of running and training then the rest of what I do is easier to focus on. If I do not have the time for a good trail workout then I can throw in Kenpo X and work on my brain flexibility and the physical challenge (I look pretty stupid trying to remember punch/kick combinations).

When I live my life by challenging myself physically and mentally I am able to show others what is possible. I want to inspire everyone to conquer their fear of challenge. Get out of your comfort zone and allow change for the better. Get connected with your body. Relax your mind. Allow yourself to be present in the challenge at hand. Go be better than you are right now.

Andrew Nelson
www.getfitnyc.com
www.myshakeology.com/tricoachandy
twitter.com/tricoachandy

If you are having trouble making those positive changes then you can join the Health reVolution. With celebrity Trainer Bett Hoebel the health reVolutionaries are changing the health of America. Join the reVolution and turn your health around.

3 Habits of Those who have lost 30lbs and Kept it off.

2011-09-20T06:35:00.000-07:00

Studies show that there are 3 habits common to those who have lost 30lbs or more and kept it off:
1- They weigh themselves regularly.
2- They Work out at Home
3- They eat Breakfast

As a trainer and a coach I have been guilty of some of the bad habits of mediocre coaches, not in a while but I did in the beginning. I have told people not to weigh themselves "because the scale is not a good indicator." However, for those who truly want to lose weight then weighing regularly is a good thing. Weighing yourself regularly(NOT every day, once a week is good) lets you know if you need to change course or reminds you that you are on track.

Working out at home does not limit your ability to work out with others; I coach a team (www.teamwesports.com) of women who workout together to support each other in their athletic endeavours whether they are for weight loss, health improvement, or racing. If you work out at home then you have no excuse to skip workouts; it is never raining inside, or too hot or cold or snowy- there are NO EXCUSES at home.

Eating breakfast sets the rest of the day up for success. I like to start my day with veggies (quick recipe below) just to get the day going on a healthy note. Eating breakfast fuels the brain and the body keeping the hormones better balanced and staving off hunger and cravings. When I am in a rush I drink Shakeology () for breakfast and can go for hours without cravings( it also diminishes my cravings for the rest of the day). Eating a healthy breakfast that is low in simple carbohydrates and higher in protein and fiber helps to fuel you without spikes in the insulin level that can lead to a "crash" later.

Those are the three habits that work for almost everyone. Here are a few habits that work for many people and are worth trying:
4- Work out with someone else/join a group - working out with others keeps you all focused
5- Set a goal - Use a coach or trainer to help you set realistic, time managed weight loss goals
6- Make healthier choices daily - Begin with small steps and add to them daily. More veggies is a good start.

Now that you have some great tools to get you going start by implementing the first 3 today. What are you waiting for? If you need more help getting started then look to a professional for some guidance- a trainer or coach can get you to your goals faster!

Now go out get ahead of the Holiday Weight Gain Season!
-Andy Nelson
www.twitter.com/tricoachandy
facebook.com/getfitnyc
andy@getfitnyc.com

Healthy Recipe:
In a lightly oiled 10" cast iron skillet place 1cup Baby Spinach and cover heating on low.
In a small bowl beat 2 large whole eggs
After the Spinach has steamed for 3-5 min chop it with a spatula and place in the eggs.
Return the whole mixture to the skillet and cover (if rapid weight loss is not your goal you can add 1/2-3/4oz Grass Fed Organic Cheese on top). Heat appr 4 min.
Keep heat low to medium until the eggs are firm throughout.
Fold with a spatula and place on a plate.
Add some salsa for more veggie goodness!

My Spartan workout -08/31/11

2011-08-31T19:52:00.000-07:00

This one wasn't so bad today I was little pressed for time:
1mi easy Warm up
Mobility work for 5 min.
2x thru-
50 squats
five uphill sprints
25 Burpees
five uphill sprints
1 mile cooldown jog
I'm feeling pretty good bring on Spartan Super Staten Island. Me and the Team will be ready.
Who wants to join me next week?

Sunday Spartan Workout

2011-08-28T18:00:00.000-07:00

This workout was not as killer as yesterday, mainly because there are no burpees. Warm up by walking and jogging a little for about 10 min. Do a little active stretching then let the fun begin.
50 walking lunges/50 push-ups/50 squats.
3-mile run race pace.
50 squats/50 push-ups/50 walking lunges
3-mile run at race pace
50 squats/50 push-ups/50 walking lunges

That was all for today. I was still wiped out at the end. Tomorrow should a be a recovery day.
I hppe you challenge yourself today. If you need help training for your upcoming Spartan race or Tough Mudder then send me an email.

andy@getfitnyc.com

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Spartan race WOD - Sat 08/27

2011-08-28T07:57:00.000-07:00

Spartan Posts the Workout Of the Day on their facebook page. Yesterday, just 2 days after heavy Deadlift, I did this workout. It was fun for me.
This past Saturday with hurricane Irene bearing down on New York City I set up into Hudson River Park to do the Spartan race workout of the day. It was broken down into those going long and those not going as long the workout was either 8 to 10 miles with 20 burpees( each mile or 12 to 16 miles with 10 (http://www.youtube.com/watch?v=Pxah7HxCFbg&feature=player_embedded) each mile.
Here is the route that I took. I warmed up from point a to point B to point where I started the workout with 20 Burpees and set off for point C. Point C only did 15 burpees, as soon as I set off away from them I really felt like a pansy.
I managed to force all 20 Burpees at the remaining points. When I got to point age I did my 20 Burpees except point G where I did not find grass. At point G, I did 4 rounds: 5 squat thrusts and 6, 7, 8 and 9 push-ups.
At Point H I did 10 Burpees, 50 meter Bear Crawl and 10 more burpees. I finished with a 100 m grass crawl on my elbows.
I was wiped out but I found a new place in myself, I learned something about myself on this workout. I learned that I can push myself past the point where my mind says "Stop". I found that if I pushed myself past that 15th Burpee I wasn't going to stop until 20. You can use your workouts to effect true change: "Change comes through movement". When you do a workout that breaks you down, you come back stronger- more capable.

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We ALL Struggle

2011-08-23T10:21:00.000-07:00

No one is immune from struggle. We struggle with finding the balance in life, finding the time for exercise, finding the time to eat healthy, finding that perfect day to start working out. Zen buddhism says that we should be thankful for our 82 problems because we do not have 83 problems. My struggle is managing the knowledge I have with what I see going on around me daily.

As the epidemic of obesity spirals out of control I see several factors that stem from struggle:
1) Stress! Stress has many negative effects - decreased immune system function,hormonal imbalances, mindless eating (stress eating), and loss of sleep. All of these factors can lead to weight gain and general unhealthy lifestyle. Take quiet time, unplugged, for 10 mins a day. Just sit and breathe deeply.

2) Poor food choices. We ALL know what we are supposed to eat - fruits, vegetables, lean protein, healthy fats, very little oils and saturated fats. But we struggle to make these healthy choices when the time comes. It is easy to start tomorrow because tomorrow will never be here. Start your day with Vegetables and your body will thank you (eggs and salsa is easy and healthy).

3) Drinking your calories. This is an insidious struggle. Most people do not know that a 12 ounce can of soda is 1.5 servings. So 20 ozs of soda is nearly 3 servings. If you are drinking 1 20 oz serving of soda/day you are getting almost 1/4 of your calories from liquid.Not only do most people "forget" to count these calories they are unsatisfying and devoid of nutrition. When you give your body nutrition deficient calories, it WILL ask for nutrients from somewhere. Drink plenty of fresh, clean water - calorie free and great for your body.

4)Caffeine overload! I have had to struggle with this in the past. I used to drink as many as 4 grande coffees in 1 day. When you give your body a high dose of caffeine it thinks it still needs caffeine to function. As the caffeine level drops you think you need more when what you probably need is more sleep which can be thrown off by drinking too much caffeine. Vicious cycle. Since I started drinking Shakeology I usually only drink one cup of coffee per day. I don't feel I need it most days but I enjoy the taste and the ritual.

If there is anything here that you struggle with just know that you are not alone. Everyone struggles, how we deal those struggles is what separates us. Find support in your struggles, not enablers. Search for ways to solve your current struggles rather than deny that they are there. Seek out a coach to help you manage your time, energy levels and exercise.

So what really works?

2011-08-21T09:49:00.000-07:00

The same old question gets asked time and again: What really works to lose weight? Every trainer, nutritionist, dietician, doctor seems to have an answer. Simply put there is a short answer that works every time: FOCUS!

Now here is the long answer: Losing weight takes focus on four key areas that if one if ignored can derail the other 3.
1- Diet - If you are exercising without the proper fuel you may be burning up muscle instead of fat during your workout. Focus on getting clean, healthy fuel into your body. Lots of veggies, lean protein and healthy fat sources like Avocados and olive oil.

2 - Exercise - the right exercise will burn the fat and build muscle at the same time but will require intensity. Focus your efforts on short, intense bursts of exercise followed by short recovery. This will ramp up the metabolism, build muscle, and burn more fat per exercise bout.

3- Quiet - Meditation or prayer can be beneficial to calming the central nervous system and allowing for adequate recovery from exercise. Focus your mind on breathing and being calm. Do not hold onto your thoughts as they race, this will help you to handle setbacks and appreciate advancement better.

4 - Recovery - Working out to exhaustion is just that - Exhausting. Make sure you are recovered from the last workout before you do the same thing again. Focus on cardio if you are still worn out from your weight workout the day before. Be honest with yourself and don't skip a day just because you feel a little sore. Some work can help you recover. Get to know your body.

I don't usually read Fitness Magazine because I feel it can be a little watered down and very commercial(they may use the products their advertisers send them). Their headlines are what the audience wants to hear(Walk off 10 lbs this month! not going to happen) not what they need to hear. You will not make a change until change what has made you. Get out of your comfort zone and find a new place in you.
This article was great. If you think you are in shape then try to work out alongside the Biggest Loser contestants.
They have a trainer pushing them and you have the feeling that you are in better shape. Guess again. Check out what happens when a writer from Fitness Magazine thinks she is in better shape than some of The Biggest Loser contestants.

http://www.fitnessmagazine.com/weight-loss/success-stories/makeovers/weight-loss-reality-tv-show-workout/?page=3#

Try Brett Hoebel's ReVabs (Trainer Biggest Loser Season 11) for 90 days. When you do Mercy Abs you will be pleading for somebody to make it stop. Follow the eating plan that comes with it and you will feel great. You can buy ReVabs below. It is more than just abs.

http://teambeachbody.com/tricoachandy

Today's Spartan Race Workout

2011-08-17T19:35:00.000-07:00

Today was a rough one! Working on running and endurance. I have not been doing lots of pull-ups lately so I kept them down to 8 per round. Burpees kill me so I made them even tougher today. So here is the rundown:
1mile warm up with some run over rocks and forced changes in body position
5 rounds of -
8 Chest to bar Pullups
8 toes to bar
10 Burpees w/180 turn
1/2 mile run.
1.5 mile run.
Totals: Running 5mi, 40 Pull-ups, 40 toes to bar, 50 180 burpees

i did this in New York City's Central park by the Great Lawn where they have pull up bars for the public.
it was awesome! and took me just a little under an hour.
I finished up with a P90X Results and Recovery Formula drink so I got some protein, creatine, electrolytes, and carbohydrates to help me recover for tomorrow's workout.

Emotional Engagement in your Future

2011-08-14T20:25:00.000-07:00

You have a reason to get healthy within you. Maybe you want to feel better. Maybe you want to look better. Maybe you want more energy. Maybe you have hit what you consider your "Rock Bottom." I ask you to find what it is in your life you are missing out on because you are not enough to healthy or fit.

There is chance you are missing out on a promotion at work due to your fitness. Let me explain: If you are lacking in fitness you probably are also lacking in energy and focus. If you know in your heart that you are not doing something for your health every day then you may also lack the confidence to make big moves at work. You may not be living up to your potential in your career. If you are not healthy enough to sit through a business meeting and stay engaged with a colleague because your hormones are shifting up and down then you may be risking that next promotion.

If you have a family that counts on you then you owe to something bigger than you to begin to be more healthy. Some obese people perpetuate their dishonesty with themselves by hiding their obesity related health issues from their family. This type of dishonesty can cause further heart problems as your emotional strain wears on your heart. Be honest with yourself and your family, they love you enough to care about your health.

Take action today to get healthier. Start a home workout program like P90X, Slim in 6, or RevAbs if you are embarrassed to go to the gym. Hire a professional trainer or coach to get you started. Find a friend who will help you.Find and use a Nutritionist. Drink Shakeology to start your nutrition in the right direction. Just TAKE ACTION! If you do more of the same, you will get more of the same.

Training for Spartan Race SI, NY

2011-08-04T11:15:00.001-07:00

I am training for the Spartan Race Staten Island on Sep 24/25, 2011. I am volunteering 1 of those days. I will periodically post some of the crazy workouts I do. Here is what I did Tuesday that required some P90X, Yoga X Wed morning to loosen me up.

Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.

I am feeling it for sure.
Today will be a mountain man run, details later.

Hurt should be a state of mind

2011-08-03T10:21:00.000-07:00

When we exercise we are choosing which energy system we wish to work more. For some the choice is conscious, but those choosing consciously are usually a trainer or a coach. The main systems that we can train are: The cardio vascular system, the Neuro-Muscular System, the musculo-skeletal system, and the fascial system.
For most the cardiovascular system is the easiest to train, just put on your shoes and go out for a long run of more than 20 min.
The musculo-skeletal system is a close second with resistance training growing in popularity.
The fascial system is gaining a little traction after many years the medical community is finally willing to research the benefits of this little understood system trained by many athletes.
The Nero-muscular system is trained mainly by top tier athletes and strength athletes of varying degree from novice to pro.
All of these energy systems have their own degree of hurt. Aerobic activity does not hurt very much unless you are brand new. The fascial system, as we roll over knots in our muscles, hurts a little more but not for very long. the musculo skeletal system can get a good workout without much hurting at all until the next day.
The Nuero-muscular system, when taxed well is nearly enough to make you want to vomit. Heavy dead lift or heavy squats can make your system ask what hit it. A serious session at the track, either cycling or running, can do the same. An athlete of any level but the most very beginner should attempt to challenge this system at least once a week. Although highly taxing, the changes that you bring about in your body's ability to perform are enormous.
The stress of heavy dead lift or a power speed set at the track are enough to give your body a better foundation for your marathon or even 5k. A stronger body achieved through ever increasing demands is one that can adapt to any circumstances. If you did well in last year's 10k but you show up and there are Kenyans lined up to race, you may still have a shot. You will have a shot because you have done the work at the track and the gym to give you that foundation. Your head will be in a good place because you will have put in the painful work, what Brett Hoebel calls "Paying some dues." Challenge yourself under the watchful eye of a coach or a trainer then take it out on your own. Watch the noise of a painful day at the office fade into the background.

Today's Workout and Why

2011-07-30T19:48:00.000-07:00

Today I did a workout commonly known as "Cold Start". This is when you do a workout without an adequate warm up. The more you race, the chances are greater you will over sleep you alarm one time in your race career. Or you may misread your start time(this happens all the time in the even the NYC tri, a very well run event). Or maybe you got stuck in traffic. Any way you can show up late for a race. This is training for it.

The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.

I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.

So here is the workout:

From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.

It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.

Only if you want results from your workout

2011-07-28T19:32:00.001-07:00

How long have you been going to the gym? How much do you spend every month? The gyms around here range from $9.99/month to $220/month for a good gym with a pool. I paid about $120 for P90X and $120/month for my Shakeology. I do a hybrid workout of P90X, triathlon Training and Crossfit. I know that everybody in most of those groups has one gripe or another about that.

The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....

P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...

Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.

This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.

You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.

Today is a day for Change

2011-07-27T05:08:00.000-07:00

Today choose to change the way you eat. Try some new vegetable like Daikon Radish, Baby Zucchini, or Radicchio.
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries

This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.

I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.

Add a small amount of a low fat dressing, measure to be sure you are eating properly.

Enjoy and share it with your friends

Until you commit...

2011-07-25T09:56:00.000-07:00

Life can push you around and make you feel more than a little crazy. Often our fitness and our health can fall by the wayside. It is up to you and only YOU to make the decision to stick with your plan.
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.

www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy

Confessions of a Sugar Addict.

2011-07-19T10:37:00.001-07:00

I know you think that when you are healthy that you spend your whole life focusing on being healthy. I was lucky for the most part. I had discipline if you count the 80/20 Rule. 80% of the time I was focused, 20% of the time I was a schlub. I would eat scones, candy, and muffins whenever I wanted, justifying it with leading an otherwise healthy lifestyle.

There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.

On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.

Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.

I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.

www.myshakeology.com/tricoachandy
www.revcoachandy.com

Million mile Mondays

2011-07-18T19:08:00.000-07:00

Lets start the movement. Million Mile Mondays: 200,000 runners to run 5 miles. 50,000 cyclists to bike 20 miles. Or 10,000 cyclists to bike 100 miles. Use your Garmin to measure and upload to Map My Ride or Map My Run.
Lets get America moving.

www.revcoachandy.com
www.myshakeology.com/tricoachAndy

What have your shoes done for you lately?

2011-03-09T12:40:00.000-08:00

What have your shoes done for you lately?.
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.

I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.

“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.

The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.

Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?

There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.

Are you ready to run?

Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar

2011-03-08T19:24:00.000-08:00

i hope you all know about Team WE Sports. You should check them out at www.teamwesports.com. It is a Women's Multi Sport Team. I coach the run program and my wife, a former Cat 2 bike racer, coaches the bike. With the help of Terry Kerrigan of Aperion for Life, coach to an international triathlon champion, we have established a great coaching program that is inclusive and has a strong community of athletes.

http://teamwesports.blogspot.com/

We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.

Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.

Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar

Is it Next Season Yet?

2010-12-15T07:45:00.000-08:00

When Does Next Season Begin?
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

A few words about the transition phase of training.

You may know what it feels like as you cross the finish line of the last race of the season. The exhilaration of a race trained for and run, the feeling of a job well done, the feeling of achieving a goal, and eventually the feeling of “what now?”. A coach will put an athlete through different phases and modes of exercise to keep them healthy, injury free and fit. This allows athletes to achieve an optimal level of fitness on race day. Remember: You cannot be “race ready” all the time. This can certainly lead to injury or worse- Burn out.

For some the end of triathlon season is a good time to do a few running races, race cyclo-cross, do some mountain biking, or focus your training for a long event like a marathon or century bike ride. Others are happy to check triathlon off of their Bucket List and never swim another lap, never touch a bike again. For those who caught the triathlon bug there is the desire to start training for next season. Here is where I try to tap the brakes a little.

It is great to think about next season when the weather starts to turn colder (How am I going to train in the cold?) and the last season is still fresh in our minds. For some races the registration opens in Nov or Dec and the excitement begins for next season. You will want to go jump in the pool and start your early season base training but now is the time for less structured fun. Get your skis out, take a kickboxing class, do some weight training or hit the trails for a run or mountain bike. Definitely make contact with your friends and family again. Take a mental breather from triathlon, it can be all consuming.

As you transition from one triathlon season to the next remember to address any pains that may have caused missed workout days. If not addressed they will surely come back to visit during next season. Go to a doctor for any pains that have not gone away. Spend a little extra time strengthening your muscles for the rigors of the next season of training, seek out a personal trainer or a coach for guidance on proper strength training. Use strength training to enhance movement patterns don’t just pick a machine in the gym because you like how it looks. Find a friend to work out with who knows their way around the weight room a little better than you.

Take some time at the end of the season to remember who you are. Although we may call ourselves triathletes, cyclists or runners, it is not all that we are. We are sisters, brothers, husbands, wives, parents, and children. Take the time between seasons to be there for your support crew. I can tell you from experience: Crossing the finish line and having someone there is more fun than finishing without it, regardless of the event.

Go have some fun for a month or so, only think about triathlon as you sign up for next season’s races. If you want to do a race during the off season then go ahead. if you wake up on race morning and you don’t feel like racing in the cold, then pull the sheets back over your head and go back to sleep, this is supposed to be fun after all.

Coach Andy.

2010-11-24T08:51:00.000-08:00

River Run 15K Race Report
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

It was COLD on Sun Nov 21. 36F by my thermometer. I had had a rough week but felt ready for a 15K, a distance I like. A 15K is a tough distance in the best of circumstances, longer than a 10K(obviously), harder than three 5Ks, and not a round number like a 10miler. But still short enough to carry my fitness from my last race, a half marathon, over to this race. It would work normally, this day was not normal.

I felt a mostly ready as long I was able to warm up well. With some “help” from my GPS, an error or 2 on my part and going to the wrong entrance of the park we were supposed to run in, we showed up to register and race about 20 min before the start of the race, not enough time to warm up properly. I registered and began some resemblance of a warm up - hurried stretching, some fast leg drills, and rushing out of my warm clothes. A few minutes later the gun went off.
I felt surprisingly good in the opening 2 miles of the race. I hit a wall abut mile 2.5 and felt like there was junk in my legs and chest. Whoa! it was way too soon to feel like this.

Since I had a goal of <1 hour I knew feeling like this so soon was a bad sign but when the clock read 19:37 for the first 5K I knew my goal was still manageable. I had to push to stay ahead of my time and use some will power to make my legs move fast. I focused on lifting my feet quickly and staying relaxed in my upper body, I could feel my feet collapsing in (pronating) when I was not focused on lifting my feet and keeping my cadence high, a sign of fatigue.

I passed the lead runner going the other way at the 5 mile marker, he was crossing the 10K mark and I saw that the clock read 33:30, that meant all I had to do was run 1.2 miles in 6:30 and I would still be on schedule. I crossed the 10K mark at 40:52 and that was a major struggle, I could not believe I still had 5K to go. It was better than having 10K to go.

I tried to make it to mile 7 without stopping but it did not work. I walked the water station at the 7 mile marker and vowed to run to mile 8, again it was hurting too bad and my form was bad so I had to stop and walk to avoid injury. Fortunately there were markers every .1 miles on the pathway so I had short goals to keep me going.

I rallied at mile 8.5 to run the last .8 miles without stopping (I have to look good crossing the finish line). I finished (finally) in 1:03:24, officially.(4th in Age Group, 23rd over all, 22/132 gender) I know that by most standards that is fast, a 6:48/mile average, but I know I am capable of faster.

The message here is modestly simple - When the coach says take the day before the race off of your feet, that is what they mean. When you are feeling tired at the beginning of the race, you will probably feel worse at the end.

On the up side - I have not had a “bad race” in a few years, so you could argue that I was due. Now I will not need a bad race for a few more years.

Go out and enjoy a Turkey Trot Thanksgiving day. Then go home and eat a nice dinner with your family, play a little back yard football, jump in the leaves with your children or grandchildren, and try some small slices of dessert. Enjoy yourself and give thanks for being able to Run, Swim, Bike, walk and be generally active.
-Andy

P.S. My wife Emma (team manager for Team WE Sports) also ran the 15K, her first at that distance and she did and amazing job. She averaged an 8:30/mile pace using a 9/1 run/walk ratio. 1:19:37 official time. Way to go Emma! Her next race is the Rock n Roll Half Marathon in Las Vegas, Dec 5th. She will do great.

Start-to-Finish

2010-11-07T15:41:00.000-08:00

Start-to-Finish: is a training program for corporate TEAMS.

Our coaches specialize in Swim, Bike, and Run workouts to prepare athletes for
Multisport and Running events including:

Triathlons (swim, bike, run)

Duathlon (run, bike, run)

Aqualons (swim, run)

Aquavelo (swim, bike)

Run Races - 5k, 10k half and full marathons

Get your co-workers together as a team and join us. The journey to completing your first event starts in January.

Contact us to find out how.

So far so good...

2010-11-02T05:00:00.001-07:00

Sunday Halloween - 60 miles to Bear Mountain - Bike
Monday - 4.25 miles - run; yoga
Tuesday - off/gym
Wednesday - bike trainer 1 hr; road ride 1.5 hrs.
Thursday - bike trainer 1 hr; run 7 miles
Friday - bike trainer 1 hr; road ride 1.5 hrs.

I got this!!! Half marathon - oh yah!

Back on Track

2010-10-29T07:07:00.000-07:00

I'm finding the time, somehow, to run 3 days per week. I'm up to 6 miles this week, average 9.25 min mile. I don't have a time goal. I just want to run consistently for the next 5 weeks and complete the race! It's easier with a friend. Cherie came with me yesterday and we ran by the River at Palisades State Park.
I'm enjoying it. Thankfully, I have my bike fitness to rely on.
Next week 7 miles, then 8...
Andy says I need to get to 11 miles before the race; then 13 miles is doable. He's my coach. I trust him.
Thank you to my friends and colleagues who have already donated money to the Crohn's & Colitis Foundation. I'm inspired. I can do this.
Emma

Emma is Running again. Think you do a lot in a day?

2010-10-27T07:52:00.000-07:00

Emma is back to training for the RnR Las Vegas Half Marathon again. As her coach I think she can do it. She has taken some time off from running due to a bicycle crash that left her pretty bruised and sore. She ran 4 miles Tues and will run again tomorrow. The adaptation process is pretty short when you are fit from the bike and have run before. She is also strength training so her muscles have the abillty to stay stronger longer.
Here is the link to her donation page. I want her to hit $10,000 so she qualifies for a suite. Help her out. Send her encouragement, too. This is a big deal for her.

http://www.active.com/donate/lv10fairwest/emmanelson

After Injury - Knee

2010-10-19T04:52:00.000-07:00

Coming back from an injury
by Andrew and Emma Nelson
www.getfitnyc.com

We were recently presented with a situation from one of the athletes on Team WE Sports: She is a cyclist and a runner who has pain in the knee. The MRI showed significant edema, inflammation, and bursitis. The bursitis developed from a fall. Inflammation is often the result of trauma; edema is a fluid buildup in the tissues of the body usually the hands, legs and ankles and can be from injury or pregnancy).

As a longtime athlete, she has worked hard to overcome some injuries (Runner’s Knee, most recently) and is concerned about losing the fitness she has gained.
The doctor gave her 3 choices - 1) cortisone shots; 2) 4-6 weeks of immobilization and crutches; 3) PRP, physical therapy, and complete rest (not even swimming).

Here is our take from years of coaching, running, racing, and being athletes:

1- If you can manage it financially, get the PRP and the PT.

2- If you gained fitness once, you will not go back to “zero” if you take the time to heal. It may seem like you are "losing ALL of your fitness," but the reality is that is just not the case. If you make things worse by not recovering fully then you will be out longer.

3- Treat fitness and exercise as an investment in your body; a long term investment. There will be ups and downs; as well as plateaus. Fitness and health are not just for this season or this training cycle. Athletes, especially highly competitive ones, do get injured.

4- You can strength train without mobilizing the knee joint. Straight leg raise w/ankle weights, hip abduction w/cables, straight leg dead lift- all of these will strengthen the hips/legs without bending the knee.

5- Swimming can be done while still immobilizing the knee. Swim with a pull buoy and a band around your ankles (and maybe even your knees). It feels strange at first but makes your upper body swim form and rotation come from the hips; where you’re stronger anyway.

6- Take it slow! If you were running 6-10 miles/session before the injury, start with a 1/2 mile easy jog. That’s right, 1/2 mile. Your body will need to reestablish neural pathways for optimal muscles ordering. This will help the body to break the old injury cycle. If you try to come back too quickly and resume where you left off, you risk re-injuring yourself.

Even great doctors who are athletes often fail to see what great trainers and coaches are able to do to keep athletes moving.

We understand the head game of an injury, but the “career” of an athlete can be cut short by not taking the proper downtime or doing too much too soon after an injury. Take time to recover fully from an injury. Sometimes a longer time recovering can mean a stronger next season and a longer athletic career.

Stay Healthy and use a great coach to help you achieve better results for next season.

Check out the form on that guy! (and the pecs)

2010-10-08T17:49:00.000-07:00

Nuno, on the right, has FANTASTIC run form. Look at how his center of mass is directly over his foot. His shoulders are square over his hips. His arms are at 90 degrees, and his legs are in the PERFECT figure 4. The guy on the left has pretty bad run form(maybe he's a "just a cyclist" who jumped in to a triathlon). The other guy has his arms low, his stride too long, and his hips and shoulders all the way open. Nuno is a CrossFit Endurance coach so he should be in great form, but not all coaches practice what they preach. I got this image from:
www.crossfitendurance.com
I have used the CrossFit Endurance workouts while training for Paine to Pain (I got 3rd in my age group, 12th over all). You are "supposed to" stick with only their workouts but sometimes I like to go run 10 miles on the trail and they never have a workout that long. I also am not fit enough, nor do I have the time to do their 2 workouts a day (1 endurance, 1 strength and conditioning 3+ hours apart) since I coach and train full time while trying to blog, coach a team, manage a business and maintain a family(couldn't do it without my wife, she runs the business).
Take a look at the CFE site and do the Mobility WOD, you will be glad you did.
Have a great workout.

Paine to Pain RACE REPORT

2010-10-06T15:51:00.000-07:00

Paine to Pain Trail Half Marathon: A Race Report
by Andrew nelson
andy@getfitnyc.com

When you train and race your first Half Marathon you are most concerned about running 13.1 miles. When you run trails for the first time you are concerned about whether you can handle the terrain. This race was neither my first half marathon nor my first time on trails. The race director wrote in the race description to add 15min to your road half marathon time. With a finish time of 1:32:05, this race was my fastest time out of 5 half marathons I've raced; all of which were road. Did I mention that I love to run on trails?

Oct 3rd was a cool 50F with low humidity in New Rochelle, NY, home of the Thomas Paine Cottage and the start and finish line for the 2010 Paine to Pain Trail Half Marathon. The course ran through New Rochelle, Mamaroneck, and Scarsdale, NY, along what is known as “The Patriots Path.” The race course terrain varied from technical climbs and descents, long patches of soft grass, wide and flat sections of trail, and some short sections of road. Trail conditions were good with most of the trails dry and clear of debris; thanks to the town of Mamaroneck clearing 15 trees after a recent storm.

At 8:55am, the Race Director, Eric Turkewicz, said a few words to the racers. At 9am, the sound of a black powder rifle sent 390 brave competitors out on to the course. The course started on a 1/2 mile stretch of blacktop, before turning into the trails. Since I was unfamiliar with the course I started pretty conservatively and tried to get a feel of the competition and the pace of the race. I settled into what I thought was the top 15 racers and went as fast as I could for the terrain.

After the 3rd mile I settled into a range of 6:45 - 7:15 min/mile as so far as the hills, tree roots, rocks and debris allowed. When the hills were steep I took short quick steps and stepped on large flat rocks as often as I could to save energy. I worked on staying relaxed, and drank from my water bottles when my mouth got dry.

My strategy for a half marathon is generally to run to mile 8, then take a walk break. I was good at mile 8 so I decided to push through to mile 10. At mile 10 I thought I heard someone behind me so I did not stop to walk but instead ran faster so I would not get passed. Bad choice! I got passed at mile 10.8. I tried to stay with him, but red lined and had to stop and walk at mile 11.1. I walked for 30 seconds and then hit a blazing 6:45 on the wide flat trail.

At mile 12.5 I ran a little faster. I wanted to be done. I practically sprinted out of the woods and to the finish line. I was the 12th finisher overall (12/390) and the 3rd in my age group (men 30-39).

All in all a great race and fun time!

Happy Wife...Happy Life

2010-10-01T13:49:00.000-07:00

by Emma Nelson

Gentlemen, try to understand? If your lady's relaxed, energized, confident, and happy, YOUR life will be good. Help us help you. Here are some tips:

-foot rubs, often
-flowers, for no reason
-watching the kids is not a favor to us
-even if we make dinner every night, when you come home, act surprised and delighted that your meal is hot and ready for you
-pretend that washing the dishes is a pleasure
-set the coffee pot up for her
-ask her how her day was; and sincerely be interested
-sneak peaks at her in the shower (make sure she notices)
-notice when she's wearing a new outfit, a haircut, or fresh pedicure
-do the groceries (so sexy!)
-fill her gas tank
-build a fire (in the fireplace)

More tips later. Good luck!

Ladiators

2010-09-30T12:09:00.000-07:00

Be an ATHLETE!

2010-09-28T12:16:00.000-07:00

Living an Athletic Lifestyle
Emma Nelson

What does it mean to be an athlete? Let’s consider some of the characteristics that athletes embody. Athletes are disciplined, focused, and goal and result oriented. Athletes are willing to give up behaviors, actions, relationships, and situations that are not aligned with their vision and priorities. Athletes like to surround themselves with other athletes, as well as with people who appreciate and understand their lifestyle.

An athlete approaches many aspects of her life in much the same way as she does her sport: She prepares, strategizes, evaluates, and takes care of herself so she can be stronger, faster, more precise, powerful, agile, and skilled.

Athletes must eat well and sleep enough. Athletes should minimize stress, but learn to cope with stressful situations beyond their control. Athletes conserve energy wherever they can. Athletes practice meditation, visualization, and seek clarity of mind. Athletes are role-models and leaders. Athletes balance being independent and accountable with being effective and cooperative. Athletes delay instant gratification for the empowerment of success. Athletes are tough, yet vulnerable. Athletes are aware of their limitations, but push their boundaries. Athletes seek to elevate their comfort level and push their pain threshold.

Athletes have Purpose and Passion!

Be an ATHLETE.

Been a While

2010-09-23T07:19:00.001-07:00

I haven't posted in a while and I haven't run in a while; for a number of reasons.

I had a minor bike crash 2 weeks ago. I'm fine. But with a concussion, bruises, abrasians, and sore back, I haven't run.

I started the fall cycling programs, which have me coaching on the bike 6 days a week. I did my first strength work out in the gym yesterday (20 minutes).

Yes, I'm having trouble balancing all the "stuff" in my life; just like everybody else. Other than the crash, life is GOOD!

I'm feeling better and I'll try to do a short, easy run tomorrow. I'm starting to doubt if running 13 miles in 10 weeks is a good idea; but I'm not quite ready to give up yet.

Stay tuned.

Mid-Wk 2 - 1/2 Marathon

2010-09-09T06:35:00.000-07:00

Happy New Year to all our Jewish friends!

My 6.2 mile run on Tuesday was really hard. Andy, my husband and coach, came with me. I was tired and hot. It had been an intense few days prior. I had to stop four times during the run and I averaged around 9.25 min. mile. My goal was 8.5. Oh well! I felt very disappointed in myself. How can I ride so hard, so fast, so strong; but have such a tough time running 6 miles?! It's a very different activity. I have to give my body a chance to get used to it. My legs felt heavy. The discomfort of running is something I'm not used to. I like sprinting - 100 or 200meters and you're done. With a bit of whining, I did it. Feel pretty good about it.
I treated myself with a massage that evening. A very deep 1.5 hours. So indulgent; but so necessary.

The next day I went for a nice, relaxed bike ride with my friend and training partner Tass. Legs were screaming at me on every hill. But it's a feeling I'm really used to. Hopefully, that'll happen on the run.

Today I'll go lift some weights - core/upper body.
Friday, I'm doing the "Friday special" with the boys of Tenafly Road Dawgz. A fast pace exciting 2.5 hour bike ride. I think my next run will have to wait until Sunday in D.C. Nation's Tri.

End of Week 1 Half Marathon Training

2010-09-05T12:55:00.000-07:00

It was a fun 4 days in the Hamptons. Didn't bring my bike since there were tropical storm warnings. I ran and swam. Swimming in the bay was fantastic. Yesterday, I did a 3.5 mile trail run in the East Hamptons. I love running on the trails. You forget you're running. And I feel like a big kid.

I'm back home in Jersey, and today (Sunday) I rode 40 miles with my friend Griff. Windy day, and some nice hills; but mostly rolling terrain. My legs are still tired from the trail run yesterday. I got to draft Griff for most of the ride. He's a strong triathlete.

WEEK 2
This week's plan calls for a 6.1 mile run (10k) on flat roads. It's been many years since I've run a 10k.

Monday - 1 mile swim in a lake at Cold Springs, NY
Tuesday - 6 mile run; gym workout (upper body)
Wednesday - bike; yoga
Thursday - Master's swim workout; bike hills
Friday - short run with intervals; gym workout (legs)
Saturday - back to school; drive to D.C.
Sunday - in D.C. with Andy to watch Team Lipstick at the Nation's Tri (Triathlon). Maybe Andy and I will do a short run and work out at the hotel gym together.
Sunday's my BIRTHDAY!

Days 1 - 3 Half-Marathon Training

2010-09-01T06:38:00.000-07:00

Like all great plans...things change.

My run on Monday turned out to be longer and harder than I planned. It's funny how a flat/rolling terrain on the bike is hill climbing on the run. I ran 5.25 miles, walked .5 miles = total 5.75. My legs were shot. I had 2 hard bike rides last weekend Saturday and Sunday and my legs felt heavy. So coach says no intervals on Thursday because the run on Monday was too hard. Easy, shorter run Thursday. That sounds nice.

Day 2 - Tuesday - 12pm mellow 20 mile bike ride with a new client. She was on a hybrid. So hot out. My legs felt super heavy and sore all day.
Two parties Tuesday evening, and I went to bed late. Drank some wine and ate some party food.

Day 3 - Wednesday - Gym - Total body workout. Legs feel much better today. On my way to East Hampton. I hope to get a swim this afternoon and maybe a long walk with my son. I'm taking my bike.

Week 1 - 1/2 marathon Training

2010-08-30T04:24:00.000-07:00

I'm still on break from school & this week is kind of a vacation week. Fitting training in will be easy. We'll see how it goes once school starts up again and work picks up after Labor Day.

Week 1 of my official 1/2 marathon training. The plan for this week:

Monday: 40 minutes jog; we'll see what kind of distance I cover. Goal: 4.5 miles. There will be one 2 minute walk break. Flat course. I use Garmin 310XT as a training tool. Yoga tonight.

Tuesday: 6am "Mambo" bike ride with Tenafly Road Dawgz. Approximately 25 miles (21-24 mph average). Flat, speed work. Go to the gym: Strength train upper body. 10-12 reps total upper body & core.

Wednesday: Strength training (legs) at the gym. Driving to LI to hang out at the beach for a few days. I'll probably do a mellow 1.5 hour bike ride with my friend Julie when I get to the Island.

Thursday: 1 mile easy swim in the bay. Running intervals for speed.

Friday: Morning yoga. Short swim in the bay. 1.5 hour relaxing bike ride. Drive home.

I'll be more specific day-by-day.

Train with Emma

2010-08-29T17:56:00.001-07:00

I unofficially began my training last week for the half-marathon I'm running on December 5, 2010. I'm up to 4 miles. Doesn't sound like much? But it is for me. I can ride my bike for 20, 30, 40...60 miles! But running is a whole other animal for me.

I will journal my workouts starting this week so that friends, family, and supporters can follow my progress. Also, feel free to join me. I'll post strength workouts, yoga sessions, run, bike, and swim workouts. I will use cross-training to get strong and ready for 13 miles.

Also, I'll talk about nutrition, rest, and recovery. I'll discuss and share the challenges of achieving balance. I'm an MBA student, wife, and mother of a 3-year old. I'm also a personal trainer, yoga instructor, and I head coach and manage Team Lipstick NJ - women's triathlon team. I'm busy like everyone else. But I hope to figure out how to properly prepare myself for this event. Let's train...
Emma

Shine Girl!

2010-08-20T13:44:00.000-07:00

Ladies, don't be afraid to STAND OUT. Let yourselves be GREAT. Feel strong and beautiful. You will inspire others when you strive to excel; when you reach heights and distances you never imagined you could. We are WOMEN. We can own and exude POWER; and still be nurturing, kind, empathetic, loving, generous, and tender. I believe...BALANCE is peaceful and the key to a fulfilling life.

Coach Emma

TeamChallenge Las Vegas Rock'n'Roll Half Marathon

2010-08-11T08:06:00.000-07:00

TeamChallenge-Crohn's & Colitis Foundation of America
Give Hope for a Brighter Tomorrow.

Train with Team Challenge & Enjoy:
-Training by professional coaches for 16 weeks
-All the tools and help you need to raise funds
-Resources, clinics, helpful tips on nutrition, hydration, injury prevention, and more
-A Team Challenge t-shirt
-An expenses-paid weekend away, including transporation, accommodations, race entry fees, and entertainment

Get Involved Today! Come to one of the Team Challenge Info Meetings. Learn more and join: www.ccteamchallenge.org.

Andy Nelson, co-owner of Get Fit NYC, is coaching Team Challenge athletes in preparatin for the Rock'n'Roll Las Vegas Half Marathon on December 5, 2010.

Ironman Lake Placid JENNIFER LONG

2010-08-03T05:24:00.000-07:00

Ironman Lake Placid
Race Report by
Jennifer Long, Team Lipstick NJ athlete

The race was amazing! There is a lot to do the day before the race with bike and gear check-in. Nothing is allowed to be set out in transition like in a regular tri. I received 5 gear bags that I had to pack with everything that I needed for each transition and for any special needs. Then, on race morning, I just went to transition dressed with wetsuit and filled water bottles in hand. I was not the slightest bit nervous, as I swam the evening before in the lake and felt at ease. The swim began at 6:50 for the pros and 7 for the masses. It was a very, very rough start. People, especially the men, were very ferocious! There were a lot of fists and kicks etc! I had one really hard kick to the lower abdomen from a gentleman who decided to breaststroke for a while, not to mention another gentleman who decided to swim right over the top of me! All of that aside, I really enjoyed the swim! There is a line under the water that you can use to sight, so you never have to strain to sight. I was amazed when a pro passed me at the end of my first lap and he was done!

After the swim, I ran to transition in the pouring rain, changed clothes and headed out on the bike. It rained for about 30 miles or so. That was a little rough through some huge decents. The bike course here is beautiful and hilly-that doesn't adequately describe it! The first loop was a lot of fun - even with an 8 mile climb at the end back into Lake Placid. The second loop had no rain, so the decents were easier. There were lots of crashes and lots of men stopped to vomit on the 2nd loop! The hills seemed way bigger that loop, but I had Emma's voice in my head saying, " go hard for 20 pedal strokes, back off and then do it again!" It took me longer the 2nd time through, but got into transition still smiling and was happy that I saw my family 2x on the bike course. There were also a million Tri-Life team members in the race and on the course and each tine I passed one, they screamed wildly for "Team Lipstick!"

At this point, I cannot lie-the transition to the run was not great or fun. My legs were a little tired, as was my soft tissue ;). I hadn't gone to the bathroom in about 10 hours! So, I changed into my tri shorts and running shoes, took care of other business and headed out on the run.

The run was an out and back and was rolling hills with a few whoppers. It was tough. Men were stopped to vomit all over, people were off to the side with cramps and stretching, most people were walking. My knees were so tired and sore after running about 3 miles, I switched to a run/walk and just pushed on. After the first loop, I was more at a walk only pace, but ran the downhills. Finally, I came into the home stretch, saw my family at mile 25, and then ran the last little bit into the finish!

It was amazing! I loved the day, butI am so glad that it is over! Now, I just can't wait to get back home to train with you girls! Every time I was feeling low and I heard cheers - "go Lipstick," I thought, "I can do this, gotta represent my girls!"

Time For New Shoes

2010-07-29T09:33:00.000-07:00

Is it Time For New Shoes? I don't mean a new pair of the same old shoes you have been running in since they started making that cut of shoe. I mean a completely different type of shoe. Did you have to change your shoes the last time you had a running injury to correct for the injury? Well now that you have corrected the injury you should look to fixing your running form next. You don't keep taking medication after you are feeling well, do you?

There are shoes out there to "fix" over-pronation, under-pronating, "weak" ankles, and flat feet. There is no shoe produced to help your run form, unless you make the conscious effort to run better. Running better requires you to feel what is wrong. Sometimes it is as if your feet are as far from your sense of awareness as China is from Des Moines. Stand on one leg and feel for the ground underneath your feet. Can you feel the ground? Can you feel anything uneven around the contact surface of your foot? If not then take your shoe off and feel the ground.

Now is the big definer of who should be running- Stand on one leg for 30-60 seconds. Having trouble? Take break. Take a breath. Try again. Still having trouble? Then maybe you should address your muscle and balance issues before attempt to move through those weaknesses. If you go to a personal trainer who loads your muscles without testing to see what you can control then you just may end the day with an injury.

Most people think that "Running is the most natural thing in the world" and they are right to a point. Running from a charging bear is perfectly natural, as is running from a perceived assailant. With these activities you run until you feel like it is safe or until you cannot run anymore. Running at a low to moderate intensity for an extended period of time is not the natural style of running.
The barefoot running community says that running barefoot is the safest way to run, but I think they are missing a MAJOR component of our history of running: we did not adapt on even surfaced, well paved roads. When we adapted as hunter/gatherers we ran silently through the woods and fields over sticks and rocks and roots, activating muscles in the hips and thighs that become inactive or dysfunctional while sitting at desks, driving cars, or even running barefoot on paved surfaces.
Running barefoot is a great way to make a visceral connection with how the foot meets the road surface. This connection is the start of correcting movement dysfunction in your running form, though I do not advocate running barefoot (nor do I discourage it for those who are interested, just use caution). When you feel your heel hit the ground it can limit how long you stride and how heavy you let your foot hit. This awareness and some self control can allow you to become a better, more efficient runner. More efficient running can lead to less injury and, given time, faster overall time regardless of your age.

Some tips for becoming a better runner:
1- Allow yourself to slow down. You don't have to set a PR every run.
2- Don't run if something hurts. Running can be uncomfortable on the lungs and the muscles, but if something hurts then you need to address it before it becomes an injury.
3- Use a running coach for a session or 2. A coach is the best way to improve your running skills.
4- View distance running as a skill that can be improved like drawing or writing.
5- Start slow and short. Training for a marathon can begin with a 1 mile run.

Team Lipstick NJ Going STRONG!

2010-07-27T10:33:00.000-07:00

The beginner triathlon group for Team Lipstick NJ did their first practice triathlon at Harriman State Park last Sunday. We all arrived safely at the venue by 8:15a, unloaded the bikes and secured an area for our transitions.

Coach Andy Nelson started "The Art of Transition " Lecture at 8:30a while Coach Emma Nelson drove the bike course to make sure all of the roads were open and safe. Following the lecture on transition we discussed getting into and out of a wetsuit, a real time killer when you are trying to transition quickly.

After the lifeguards were in place, we hit the "open water" staying inside the ropes of the swimming area at Sebago Beach. With some members of the Clifton Road Runners Club and 2 coaches in the water we totaled about 14 people; great for a race simulation. The swim went very well with all of the new triathletes doing a great job. All of the coaching from Coach Lisa Picek payed off in spades. A few open water and turning tips from Andy helped to make all of the girls very confident for the swim, great news with the Diamond Girl Triathlon around the corner - August 29.

After a short transition to the bikes, Coach Emma, a former elite bike racer, led the group for all the fun that is Tiorati Dr, 2 miles of uphill 4 miles into the 15 mile bike course. The group stayed together until the first climb, which is generally the case even in the pro peloton, where newer cyclists tend to fall behind. The course was quite a lesson in strengths and weaknesses in climbing, descending and getting used to how ones bike performs at slow speeds.

Having finished the bike it was now out to the run. The more experienced group ran for 4.25 miles and the newer runners, at the coach's suggestion, ran out 12 minutes and back for 12 minutes. Some of the Clifton Road Runners ran for 5+ miles.

The beginner program is coming along nicely. Any concerns that the athletes had at the beginning of their training has hopefully subsided. All of the coaches had a goal and those goals are being met. Some of the girls (women actually) are actually starting to see themselves as athletes; Triathletes.

We have our Weekend Training Camp with the women from Team Lipstick NYC in New Paltz, NY, on the weekend of August 7th and 8th. It will be fun and a real bonding experience for the 2 teams.

2010-07-13T10:18:00.000-07:00

Flexibility - The lost component of Triathlon
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A little about staying flexible and functional for the sport of triathlon.
There are many studies that have been published regarding flexibility training and injury prevention but most of the articles reviewed are as new as 1990. That’s right, 20 years ago! However,the newer research (Journal of Sport Science and Medicine, 5, 33-42, 2006) is beginning to show impairments to performance from stretching before bouts of exercise or “pre-stretching.”
I know this flies in the face of what most trainers and coaches have been telling us since kindergarten. Static stretching before a workout has been shown to increase the risk of injury, especially in athletes whether or not the body is warmed up. I am a fan of “active stretching”, that is moving through a pain free range of motion and returning to a start position for several repetitions. Yoga presents one with the medium to move through an active range of motion while warming the body and providing stability of the joint at the same time.
Reciprocal inhibition is the theory that the body will not let one muscle release unless the joint is stable enough to avoid injury from the opposing muscle. An example of this that was tested on the US Olympic Women’s Volleyball team relates to hamstring injuries. Regardless of how much time was spent, before or after a workout, stretching the hamstrings they were plagued with hamstring injuries. When someone versed in the theory of Reciprocal Inhibition introduced a protocol of stretching the opposing muscle to the hamstrings, the psoas hip flexor, they were able to significantly reduce their hamstring injuries.
Before: Static stretching, holding a stretch for 30+ seconds, is not recommended before exercise whether endurance or resistance exercise. Active stretching, moving the body through a progressive series of deeper stretches and then returning to the start position, is the best for both warming the body for the stresses of a workout and increasing functional flexibility.
During: The flexibility needed for exercise is attained while performing the given exercise. Core strength plays a greater role in injury prevention during your performance than does flexibility.
After: Static stretching, stretching to the point of first resistance and holding for 30+(under age 50-60+ seconds for over 50), has been shown to speed recovery, reduce injury and self reported muscle stiffness and transport amino acids back to the muscle.
The Upside of Stretching: Most people who use working out as job/life stress relief often forget that, while positive stress, exercise is still stress. Stretching helps to relieve stress whether from job, life or workout. Stretching also helps to improve circulation and make moving easier.
What stretches should I do?
Hips/Glutes - The front sides and backs of the hips take a beating during triathlon training and then things get worse when we sit and shorten all those muscles we need to be long during a triathlon.
Supine Figure 4 Stretch(Crossover Stretch) -(scroll down to video on this blog)- Lie on your back with your knees bent to 90 degrees. Cross your left ankle to your right knee. Reach both hands behind your right thigh and pull your right knee toward your right shoulder. Hold for 60 seconds at a discomfort level of 6 out of 10. Keep your head down. Switch legs and repeat.
Supine Hamstring Stretch - Lie on your back and raise your straight right leg as high as you can without bending your knee. Hold behind your right leg with your hands. Keep your left leg straight on the floor. For some calf stretch you can flex your toes toward your knee. Hold for 60 seconds at a discomfort level of 6-7/10. Switch legs and repeat.
Leg Overs- (active stretch)- Lie on your back with your arms out to your sides and your legs flat on the floor forming a T. Raise your straight right leg as high as you can and lower it toward your left fingers keeping your right shoulder on the floor. Touch your right foot to the floor (no matter how far from your fingers it has to land). Return your straight right leg to the start position and switch to the left leg. Perform 10 per leg. this is great for hamstring, hip, trunk, and shoulder flexibility as well as core strength.
Overhead Squat - (active flexibility) - Stand tall with your feet about shoulder width and your hands extended over your head, elbows straight. Lower into a squat position as low as you can without lifting your heels, keeping your arms beside or behind your head. Return quickly to the start position. great for hip, low back and shoulder flexibility. great for core strength as well.
Of course Yoga is by far the best way to gain flexibility and functional strength for sport. A Salute to the Sun moves you through the necessary positions to maintain great flexibility. Allow yourself to be less than perfect at yoga to begin with, the journey toward flexibility is worth it.
Go have fun and enjoy every aspect of triathlon/endurance training.

2010-07-13T10:14:00.000-07:00

Some Swim drills that I like. Dave Scott was at the CAF Gala this year.

2010-07-12T21:00:00.001-07:00

Staying Light on your Feet

2010-06-30T09:41:00.001-07:00

Staying Light on your Feet

by Andrew Nelson for www.getfitnyc.com

andy@getfitnyc.com

A little help for running easier and faster with less effort.

I have been in the fitness business more on than off since 1991 when I had my first job at a Gold's Gym. I have seen a lot of changes since then; body builders, Step class, Body Pump, Power Strike, low impact, no impact, high impact, cardio, strength, high protein, low fat, ay yie yie! it is enough to make your head spin like Linda Blair in The Exorcist.

The Running community is not much better. I ran my first race, a 1 miler, in 1980 when I was 7 years old in 6:48. I threw up after the finish line. I have seen shoes change, training change, and nutrition change. Stretching has come in to question. High carb diets are up for debate. Low fat is behind us (eat avocados and nuts for energy). Barefoot, neutral shoes, motion control, racing flats for training. Now my head is really spinning. There has got to be a simpler way, but then how would the magazines sell you a subscription?

Fitness, running, strength and conditioning for sport or just to feel better is not as complicated as we think. If you like to run, then go run. If you like to lift weights, it can be a little more complicated, but not prohibitively so. If you want to train for a sport then hire a coach to learn the basics. If you want to feel better about yourself you can begin any exercise that raises your heart rate and makes you break a sweat.

I prefer trails to roads, and endurance to speed, (speedy endurance is even better). I have never really considered myself that fast but we all have our own scale. We may not all like to go fast; but we all like results in one aspect or another. Some measure their results with a pair of jeans, some measure with skin fold calipers, some measure with the bench press, some measure with how much they can eat and not gain weight. I like to be fast, strong, injury free, and look good in a suit (and a swim suit). I eat to train, not train to eat.

I measure my athletes by a different set of parameters: How fast do they swim now? How are they recovering? How are the old nagging injuries? How much faster can they bike 6 miles than 4 weeks ago? How much faster is their 4 mile run time? Can they run/bike/swim further than last month?

One way to achieve all of the above(better strength, better muscle tone, better running/biking/swimming, fewer injuries) is to strength train. For some just being able to move their body through space is enough to strengthen their muscles while others will need an external load like weights. Yoga can build a strength and stability you never knew you had; giving you benefits as you run longer. There is enough research to support high intensity weight training as a way to make you faster, with stronger muscles being a very positive side effect. Lifting weights can make you lighter on your feet when you run and faster on the bike, even faster in the pool/open water.

My suggestions:

1. Incorporate 2-3 days of weight lifting into your workouts every week.

2. Create a Yoga practice that works for you. Begin by taking 1 class and then add it in to your training as often as you can.

3. Use your body in a manner that you would like it to perform. Want to go fast? Move fast for short bursts and then make those bursts longer.

4. Take time to laugh (even if you have to force it). It will boost your immune system and has cardiovascular benefits.

Go out and move every day. Your body will thank you.

Running Form

2010-06-14T04:31:00.000-07:00

The New Old Way to Run.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Since the book “Born to Run” came out there has been a lot of attention on running without shoes. The science says that it is fine…sort of. However for most people who have been running in shoes since they were toddlers, there needs to be significant adaptation. Injury rates for those who switch from shoes to barefoot have not been sufficiently tested; but as with any other skill, barefoot running takes some getting used to. I have run barefoot and it has helped my form but I DO NOT run barefoot very far, I am up to 3/4 mile in 1/4 mile bouts.
Warning: Running forward on the foot requires adaptation. Take it slow and stretch and roll your calves more than usual.

So what should the running form look like? It should look like you are running barefoot. Try this: In bare feet, raise up on to the balls of the feet. Now GENTLY sway forward and backward from the ankles until you have to move your feet forward. That forward lean is the position of efficient running. Now lift your feet off the ground quickly. Picking your feet up is the major distinction from past beliefs about running form. If you ever played a sport, you were told to drive off of the ground. Distance running is not that sport and barefoot running screams that at you. When you sprint, you try to cover a lot of ground but over a short period of time.

Endurance running requires a different posture altogether. A posture that is lighter on the feet and energy conserving. Running over the balls of the feet and lifting the feet almost before they hit the ground requires focus while running in shoes. Running without shoes or minimal shoes requires even shorter strides. The short, quick strides of a runner in shoes can help to reduce injury as well by reducing the time the foot is in contact with the ground. Less contact is ultimately less strain on the joints; but something else must be working. That something else are the muscles of the upper leg. The good news is the muscles can become more efficient much quicker than a joint can.

A few running drills that can help you run like a barefoot Kenyan:

1. Wall running. - Stand with your hands on a wall or a fence. Lean forward from the heels. Do Not Bend at The Waist. Lift one foot in the air. Your legs should make a figure 4 if viewed from the side. Now run for 3 steps, focusing on lifting the foot and not on pushing off the ground.

2. Heel to butt running - This is not the Butt Kickers where your knee points at the ground. These you lift the foot until your heel is close to your butt allowing the feet to pass each other on the way down/up.

3. Pawing the ground - Stand with your hands on your hips and "paw" the ground allowing the foot just brush the dirt. You should feel like you are pedaling with one leg.

4. Trail or off road running- Running on a soft and/or uneven surface reminds the body to pick the feet up off of the ground quickly. A faster turnover of the feet, even for slower runners, has been shown to improve running economy.

Anyone can be a runner given the desire and time to learn. Running is accessible to all and only requires a pair of shoes and a place to run.

Top 6 Stretching Exercises

2010-06-12T17:35:00.000-07:00

Running and Breathing

2010-06-10T12:46:00.000-07:00

Breathing While Running
by Andrew and Emma Nelson for www.getfitnyc.com

Breathe and Run Fast, but EASY

Faster leg turnover reduces stress on the body (especially the lower body), and helps develop a smoother, more efficient running style. Counting only 1 leg, you should strive for a cadence of around 90 strikes per minute (23 strikes in 15 seconds). With quicker leg speed, you will spend less time on the ground, less time in the air, and more time moving toward your finish line with less effort.

With the faster leg speed, your body will respond by rapidly elevating your heart rate. This is what your body has done in the past when you ran HARD with fast legs. However, running EASY with fast legs can allow you to keep the heart rate lower. When your heart rate starts to creep higher, you can consciously slow your breathing to bring it back down several beats per minute. The relaxed breathing can calm the exaggerated response to increased intensity. This override takes practice but it pays off in spades once it is mastered. It can be mastered with practice.

This will not be the first time I have suggested Yoga as a way to improve your running. Yoga gives you a functional and stable form of stretching that is focused and restorative to counter the compressive forces of gravity. The breathing aspect of yoga will allow the body to heal between exercise bouts as well as stay relaxed during prolonged workouts and races. Include yoga into your weekly workout schedule. Yoga will allow you to be lighter on your feet, breathe easier under stress, bring more awareness to your body, and smooth out your stride.

A few ways to breathe and run EASY:

1. Practice breathing. Meditation, yoga, or just focused relaxed breathing is a habit worth getting into.

2. Remember that running should be fun. Running for exercise should be pleasurable, not painstaking. If you are not having fun, figure out why and find someone to help you. Otherwise, find another form of exercise that you will enjoy.

3. Stop in the middle of your run just to breathe. You don't necessarily want to break the momentum of a tempo run, but in between intervals or efforts, you can stop to just breathe for recovery.

4. Wear a heart rate monitor. A heart rate monitor can give you some empirical feedback as to what your heart is doing inside your chest. Use this device to monitor how your breathing is moving your heart rate.

5. Smile when you run. This goes back to #2. When you smile, your body tends to respond positively. And it’s easier to make friends that way.

Go out and run. Learn to run fast and easy. But most importantly go have some fun and laugh a lot.

Stress!

2010-06-07T10:20:00.000-07:00

The stress is not new, but the research is.
by Andrew and Emma Nelson
www.getfitnyc.com
andy@getfitnyc.com

A short piece on STRESS and the human body.

According to information put forth in advertisements for certain “fat busting” pills, cortisol is the major cause of fat retention during prolonged stress. Although cortisol may be the cause, how you deal with the stress should be the primary line of defense against the unfortunate belly bulge; as well as other health damaging effects of high stress.

Prolonged daily psychological stress has both positive and negative effects on the body. The positive effects are an adaptation to short term stress and the "fight or flight" response. The long term deleterious effects are cardiac stress, memory loss, erratic mood swings, decreased sex drive, and weight gain. However it is simple to combat these effects with regular exercise and social support. I'm sure you won't see a bunch of traders getting together on a Monday afternoon to discuss their feelings, but a few miles of running will probably work just as well.

Daily exercise for the chronically stressed can help to dull the effects of chronic stress; and
in these markets, the stress is definitely chronic. The key is making the exercise consistent. Sporadic and inconsistent exercise just becomes added stress on top of the daily work and life stresses. When the economy takes a downward turn, kids get sick, and traffic is thick, then the need for stress reduction through regular exercise becomes paramount for your daily and long term health.

Here are a few things you can do:

1. Set an appointment to exercise and keep it. Make an exercise appointment with a friend, colleague or family member and be accountable.

2. Walk to and/or from work every day. This simple, regular exercise can clear the mind.

3. Do a workout you get from a magazine or website. This can free your mind from thinking about what you should be doing. Just make sure the workout is from a reputable source.

4. Ride a stationary bike for 30-45 minutes while you read your paper or watch the news. You get a jump on the day and get some exercise.

5. Schedule an appointment with a trainer or take a class at the gym.

6. Take Yoga twice a week. The relaxed breathing will calm the body and mind.

7. Exercise can help with daily stressors; so can a vacation. Take some time to get away and recharge. Try to be active during your next vacation.

Make exercise and physical activity a pleasurable and necessary part of your life.

Please feel free to comment and ask questions.

* http://physrev.physiology.org/cgi/content/abstract/87/3/873

Improve Performance and Reduce Injury

2010-05-24T11:39:00.000-07:00

Injury Prevention, Muscle Relief and Recovery, and Core Workout at the Same Time

by Andrew Nelson

Using a Foam Roller can benefit you whether you are recovering from an injury or just your last workout. It can also help your core strength. It is called the Grid and is made by Trigger Point (TP) Therapy. If something sounds too good to be true, it often is; but this is different. TP Therapy’s the Grid is both a workout and injury prevention tool.

Massage is a great way to recover from a workout and foam rolling is an effective way of relieving muscle tension. The Grid offers the benefits of Self myofascial-release (rolling/SMR) while allowing you the option of including a core workout in the process. The Grid offers 3 surface densities and configurations to massage the muscles of different areas of the body while holding up under frequent use. The typical foam roller is meant to be held in one place for 30 seconds and the Grid is designed to roll over the knots repeatedly like kneading dough. The rolling back and forth over the muscles brings a core strengthening element to the benefits of just rolling. This combination of movement from the core and release at a trigger point can helps muscle recovery by relieving muscle tightness.

Using a foam roller is an effective way to release bound muscles at the source of the knot. Trigger Point Therapy offers several great products for active people, but the Grid is truly a revolutionary way to combine core work with myofascial-release. This tool and method can improve athletic performance by reducing injuries related to muscle tightness, increase the flexibility of the muscles, and strengthen the core.

http://smrt-core.com/smrt-core-foam-roller.html

Take a look at the website and give the Grid a try. If you have any more questions or need guidance on the use of any core products or foam rollers, send us an email at info@getfitnyc.com.

Damien Walters 2010

2010-05-17T18:59:00.000-07:00

This guy is what the human body is capable of. He is AWESOME!

More Injury Prevention Tips

2010-04-29T11:54:00.000-07:00

Injury Prevention
by Andrew and Emma Nelson
andy@getfitnyc.com

A few words about staying injury free while keeping yourself fit.

The saying goes that an ounce of prevention is worth a pound of proof. This is ever so true of running and the sport of triathlon. When beginning triathlon training or a running program it is important to get clearance from your physician. Your next stop should be a visit with a coach or physical therapist for gait analysis. If you are training for a triathlon you should probably check the fit of your bike and get some underwater video of your swim technique.

Increased body awareness can be invaluable to preventing most overuse injuries. Stop what you’re doing if you feel “pain.” One way to increase the necessary awareness is to run WITHOUT music. It is common to run too hard while running with music and not listening to the small messages your body sends. I recommend trying a run or two per week with no music.

According to the ACSM (American College of Sports Medicine) 83% of runners are injured every year. The off-season is the best time to retrain your body to perform more efficiently; this is done using strength training and movement drills. If you are already in the middle of your training plan, then some patterning drills can be introduced at the beginning of your workout to make your movements more efficient for your sport. If you can move well, you should be less prone to injury.

Athletes are often the standard to which we hold our body image and performance goals. But most people have a job that requires something other than sport performance. Besides being sedentary for most of the day, many people think they can make their body perform straight out of the chair; much as they did in college. A few basic warm up and performance drills can help your body (almost) forget that it has been sitting at a desk for 8 or 10 hours, while creating a platform for improved flexibility.

Here are a few drills and "stretches" to help you become a better runner with fewer injuries (DO NOT ATTEMPT THESE DRILLS IF YOU HAVE SYMPTOMS OF SHIN SPLINTS OR OTHR INJURY):

Skipping- just like when you were a kid, focus on staying on the front 2/3 of your foot.

Walking toe touch - take a small step forward with one foot. Keep your back straight and try to touch the toes of your front foot with both hands.

Heel Walks/Toe Walks -walk with straight legs only on your heels (do not let your toes touch the ground), walk the same distance without letting your heels touch the ground.

Foot Chops/Ankling - run with short, choppy steps. Each step should only be about the length of the foot, run on the toes. Lift the foot only as high as the ankle.

Hopping/single leg hopping -hop using both feet, try to lift the feet from the ground as soon as they land. Once you have mastered using both feet then try to hop with only one foot at a time.

Walking Lunges w/rotation - with hands behind your head take a long step and try to touch your trailing knee to the ground while rotating the trunk toward your front leg. Alternate legs for about 20 steps.

Tell your friends about this blog and please comment. Email us suggestions for future postings.

Injuries are Preventable

2010-04-25T12:05:00.001-07:00

Injuries happen, but they don't have to.
by Andrew and Emma Nelson for www.getfitnyc.com

When you are sidelined, it takes physical AND mental recovery; and it's a time to reflect and learn.

Most doctors use the term "shin splints" to classify any tenderness or malady stemming from the front of the lower leg, especially in runners. Shin splint can be the term for a stress fracture, or a bone problem associated with impact; or for compartment syndrome, a muscular condition caused by excessive swelling of the muscles of the lower leg often due to exercise. Make sure your doctor has given you the proper and clear diagnosis because the recovery time and the treatment can differ. Shin splints are a stress fracture of the tibia, while compartment syndrome is a swelling and pressure from the muscles of the front of the lower leg. Both have similar symptoms -- tenderness on the tibia along the bone which sometimes goes away with exercise but then returns the next morning. Often, rest can alleviate the pain of compartment syndrome.

Some injuries just seem to always nag us; a knee that gets sore when you bike, a shoulder that gets tight when you swim over 1000 yards, shin pain when you run, or a sore back from playing with the kids. If, with rest, a pain does not go away in 7 to 10 days, you should visit the doctor. When people are active they often associate some sort of discomfort with a hard workout, but if you are following a proper workout and recovery cycle, then you should be able to adapt. If you have a coach and/or personal trainer, talk to him/her about past injuries.

When an injury like shin splints has you sidelined it may take a little longer to recover than you are prepared for. It is important to be mentally balanced about your recovery. The thoughts run through your mind; "How can this happen to me?" "What about all my fitness?" "But I'm an athlete, athletes don't get injured." Ha! Remember that you are human first; humans are malleable and resilient, but sometimes humans break. Use injury down time to reflect on what you can do differently in your training. If you’re smart and patient, the injury’s temporary.

If you have been diagnosed with compartment syndrome or shin splints take a little rest until the pain is gone. When the pain has subsided for at least a couple of days, then get your gait analyzed by a professional; either a qualified running coach or a physical therapist.

Learn from the injury:

How did your injury happen in the first place? Some injuries occur when we do too much, too soon. Some happen due to contact like a crash or an accident. Other injuries are caused by poor form, or weak core support.

How can you keep from getting injured again? If you sustain an injury, then it is important for the life of your sport career to fully recover; failure to fully recover can lead to re-injury. Once fully recovered with NO signs of pain you can slowly build back up to your previous level. DO NOT rush your recovery. Most of the races this year will be around next year.

What can you do until you’re fully recovered? Lower body injuries, especially those involving the lower leg (below the knee), take a long time to recover from and often leave you wondering what to do for exercise. The Concept 2 rower and the UBE (Upper Body Ergo-meter) or "arm bike" are challenging forms of exercise and don’t involve the legs.

Remember that to train and compete like the pros you have to do what the professionals do:

-lots of proper drills to enhance the skills needed for your sport
-strength train to protect your bones, muscles and connective tissue
-practice yoga and meditation for all around balance
-get rest and recovery time
-seek out a good coach to help guide, educate, and mentor you
-eat good, healthy food and drink plenty of fresh water

Ow! My aching Shins!

2010-04-13T18:17:00.001-07:00

Ow! My aching Shins!

by Andrew Nelson for www.getfitnyc.com

andy@getfitnyc.com

If you experience a sudden and/or persistent pain in the front of your lower leg, you may have shin splints. Pain may also come when pointing the toes down. And a redness may show up on the area around the shin bone (tibia). Shin splints often show up during the beginning of exercise, and often subside during the work out. However the pain tends to return with a vengeance the next morning and can be more severe.

If you think you have shin splints, you should visit a doctor for a formal diagnosis, as well as possibly physical therapy treatment. Sometimes a prescription is given for anti-inflammatory medication. Only a doctor can diagnose. If you are having persistent pain, stop exercising. Only rest can heal shin splints. Once the pain subsides, prevention is the next line of defense.

Shin splint causes and examples:

1) Too much too soon. Even if you follow the best training plans you may not be getting enough rest.

2) Improper run mechanics/faulty gait technique. Have a professional perform a gait analysis. Some medical and exercise professionals with in-depth knowledge about running can offer advice regarding proper shoes, and orthotics; as well as strengthening and stretching protocol.

3) Poor core support. For example, sitting tightens some muscles while allowing others to atrophy. If you spend a lot of time sitting, long, gentle warm-up and stretching needs to be incorporated during work outs.

4) Muscle imbalance. A common one for women is caused by wearing shoes with an elevated heel. “Pumps” can cause shortening of the calf muscles. This imbalance can lead to undue stress on the front of the lower leg during running.

Prevention:

1. Warm up gently before you ramp up your work out. Brisk walking (or power walking) before your run drills will make your drills more effective. Yes, drills of some kind should be performed during each run work out.

2. Yoga! Yoga! Yoga! Yoga allows your body to become fluid, balanced, strong, and flexible.

3. Balanced exercise. For example, 10 calf raises on your right leg may require 15 calf raises on your left (if the right calf muscles are stronger).

4. Adequate rest. If you are new to running, then you should start conservatively to build a strong, stable foundation. Continue to build steadily and slowly. If you run 1 mile today then only run 1 mile in 2 days. Do not increase run mileage more than 10% of your total mileage per week.

If you think you have shin splints, please see a doctor and wait until you are pain-free before returning to running; more recovery, not more mileage will help you avoid a recurrence.

Go have fun and be healthy. Rest, recover, and laugh a lot, even if you are sidelined.

Go Run!

2010-04-09T13:56:00.001-07:00

Tooting my own horn (a little)
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

I think everyone should run!

Last year, I ran the Scotland Run 10K in Central Park in 44:05. This year, I’ve been feeling a bit unfit just because I haven’t been running as fast as I would like. HOWEVER (toot! toot!), last weekend, at the 2010 Scotland Run, I finished 40sec faster at 43:25. Funny thing, I felt like I was running slower.

I have been working on my run stride for the last 18 months and it’s paid off! I have been doing running drills at the beginning of every run workout, which has helped make running easier and gentler on my body. My feet spend less time on the ground, which minimizes impact on the joints of the legs. This type of running requires training the muscles to work in a new way. It takes diligent effort during every run to get out of my old habits. I have to maintain core engagement and not land on my heels (we can talk about barefoot running another time).

The best part of running is that almost everyone is equipped to do it.

Here is great way to break into running:

1 - Get cleared by your doctor. If he/she advises you not to run, get a second opinion.

2 - Buy running sneakers. You will feel in the mood to run whenever you put them on.

3 - Start walking fast; increase your pace until you feel like you have to break into a run.

4 - Run for 2 minutes, walk briskly for 3 minutes. You DO NOT need to run FAST. Do this 5 times+.

5 - Stretch your legs: front, back, and sides; your lower back; and the front of your shoulders.

6 – Enjoy a healthy recovery snack and a big glass of water.

Do 1-6 twice per week.

Beginner Triathlon Program - June 2010

2010-04-07T06:35:00.000-07:00

12 Week Beginner Triathlete Program
NEW JERSEY
Summer Session – 2010
June 1 – August 29

Information Sessions –
May 5, 7:15p Tenafly Bicycle Workshop, Tenafly, NJ
May 6, 7pm lululemon Athletica, Garden State Plaza, Paramus, NJ
May 13, 7pm Body Elite Fitness, 661 E. Palisade Ave, Englewood Cliffs, NJ

Have you ever aspired to participate in a triathlon? With smart and structured training, YOU can do it! And with a fun, positive experience, you will be hooked as triathlon becomes a lifestyle. This program is for the beginner triathlete. If you need to purchase a bike, we will help you. If you need to learn how to swim, we will teach you. This program will prepare you for your first triathlon experience. The training process that is involved with triathlon, along with participation and completion of the race, will be one of the most rewarding things you may ever do; not just physically, but mentally, spiritually and socially.
Just ask anyone who has done a triathlon.

Team Lipstick is NYC’s largest and most successful all-female triathlon team. You will be coached by elite level coaches, and supported by experts in the industry such as doctors, nutritionists, and bike shop owners.
We run the most comprehensive program of the highest quality for triathlon first-timers. Team Lipstick currently has 50+ member athletes in NYC and Washington D.C.!

Emma Nelson is the Head Coach and Team Manager of Team Lipstick New Jersey. She is also the owner of Get Fit NYC, a personal training and coaching company in NYC and NJ. Emma raced on the women’s professional bike team – Advil ChapStick. She is a certified cycling coach, triathlon coach, personal trainer, and yoga instructor. Emma is also currently working on her M.B.A. at Fairleigh Dickinson University.

Laura Cozik is the founder and CEO of Team Lipstick with chapters in Washington D.C. and New Jersey. She is also the Athletic Director for CNN’s Fit Nation Triathlon Challenge. Laura is a USA Triathlon and USA Cycling certified coach who, together with elite level coaches and experts in the multi-sport industry, will launch the most comprehensive program of the highest quality for triathlon first timers in New Jersey.
Get ready to Get Racy!

The June 2010 program is in preparation for--
Diamond Girl Triathlon, Harriman State Park, NY, August 29, 2010
A friendly and fun sprint-distance race close to NYC.

Participants then have the option to train for another 2 weeks in preparation for--
The Nations Tri, Washington D.C., September 12, 2010
Olympic-distance race where Team Lipstick will have 50+ athletes racing!

12 Week Beginner Program Schedule – June 1 thru Aug 29

Monday – Rest Day!

Tuesday – Coached Run – 6:00-7:00am

Wednesday – Coached Bike – 6:00-7:00am
Solo Swim – As per schedule

Thursday – Coached Strength – 7:00-8:00pm (this is optional!)

Friday – Solo Swim – As per schedule

Saturday – Coached Bike – 8:00-10:00am

After 6 weeks, participants will meet up with Team Lipstick NYC for longer rides.
Bike/Run Brick – This will take place on Saturdays, in place of the bike workout, on a semi-regular basis.

Sunday – Coached Swim/Group Run
Coached Open Water Swims – 2 Sundays in August – Sandy Hook, NJ

Weekly Lecture – Day/Time/Location varies week to week
Mid-day practices possible with enough participants
All schedules are subject to change

Included In The 12 Weeks Of Training:

20+ Coached Bike Sessions
10+ Coached Runs
10+ Coached Swims
2 Open Water Swims
Weekly, detailed training schedules
Lecture Series
1 Weekend Training Camp in New Paltz, NY (additional fee $100)
Discounts on merchandise and accessories at participating shops

Lectures (subject to change):

The Sport of Triathlon / Cycling Guidelines
Training with HR Monitors
Bike Maintenance & Tire Changing Clinic
Nutrition for Triathlon
Injury Prevention
Strength Training for Triathlon
The Art of Transitions
Mental Toughness
Race Day Rules and Specifics

Races:

Aug 29 – *Diamond Girl - SPRINT
http://www.piranha-sports.com/Race88.aspx
Sept 12 – The Nations Triathlon – OLYMPIC
www.nationstri.com

*You must sign up for Diamond Girl on your own. We have reserved slots for Nations Tri.

This program is comprehensive.
You will learn what you need to know to enjoy a successful and healthy triathlon experience.

Price TBA

We are available to anyone who has questions or concerns.
Emma Nelson - Emma@getfitnyc.com
Laura Cozik – Laura@teamlipstick.com

Workout 3

2010-04-04T13:04:00.001-07:00

Simple Workout #3
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

A simple workout that (almost) anyone can fit in to their schedule.

Do this Simple Workout 3x a week. Perform the strength portion every other day and the cardio workout as often as you can.

Mon/Wed/Fri - Strength Workout - Do each exercise as long as you can, then move quickly to the next exercise. Do as many rounds as you can for 30+minutes

Pushups -as many as possible - modify by changing how high off the ground you place your hands but keep your legs straight.

Lunge w/toe touch

Bear Crawl

Crab Walk

Crunches

Hip Bridge

Prone Back Extensions

Tue/Thu/Sat+ Cardio Workout

5 min of laughing- Make yourself laugh for 5 min no stopping. Great core exercise.

Walking Intervals - Walk for 5 min, 3-5 x (walk fast or jog 2 min, walk 2 min), 5 min cool down walk, stretch legs and arms for 5 min.

Running Intervals - 5 min walk, 3 min drills, 3 x (30 sec run, 30 sec walk), 3-5 x (5min:run faster than the last minute, walk 2 min to recover). 5 min cool down.

Hills/Stairs - warm up on flat ground for 5-10 min. 3-5 x (3min uphill, 2 min downhill easy). 5-10 min cool down.

If you have any questions about any exercises I’ve posted so far, please contact me at andy@getfitnyc.com.

Trail Running

2010-03-31T10:28:00.001-07:00

Trail Running
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Some simple ways to make trail running part of your workout week.

Running burns more calories per hour than walking, and trail running expends more energy than road running. Using the calculator from www.healthstatus.com, I figured out how many calories I burn during some walking and running activities. I weigh 175pounds. Walking a 15 min mile, I burn 409 kcals an hour; running an 8 min mile burns 903 kcals an hour; cycling burns 840 kcals an hour. There is no calculator for trail running. But assuming a conservative guess that trail running is at least 10% more difficult than road running, brings trail running at an 8min mile for 1 hour to about 1000 kcal expenditure.
For your information, it takes a deficit of 3500 calories to lose 1 pound of fat. That is 3.5 hours of trail running, not walking.

There are several benefits to trail running. Trails are defined as any uneven, unpaved surface. When you run on trails you have to contend with varying and challenging terrain. An unstable and constantly changing surface (rocks, roots, branches, grass, mud, and dirt) keeps your foot speed quicker, making for an easier and more economical run gait. Quicker feet can reduce your contact time with the ground, which increases speed with less effort. Running on the trail can also help to reduce injuries frequently associated with road running; like sore knees and IT Band Syndrome. Frequent direction changes incorporate more of the upper body and core than just running on the road. Running on a trail can also help to cut the monotony of road running by giving you new scenery. Some people love the steady rhythm and familiarity with road running, but change is good.

Trail running is especially beneficial to women since they tend to suffer from lower body injuries more often than men. Women also benefit from the improvement in running economy offered by trail running. Trail running encourages short quick steps which reduces the stress to the legs. Running using long, powerful strides can be harmful and risky when running on uneven ground with rocks, holes, and roots.

Since I work in NYC every day, I like to get out into nature; and, depending on where I run, I often see the skyline over my shoulder. If you live in an area that has abundant trails, you get to run new trails regularly. Go out and have some fun in the dirt. If you live in an urban area then there is bound to be some nut like me who knows the trails in and around the city.

I find trail running to be an excellent and fun way to get variety in your exercise regimen. A little trail running can also make running feel a little less like punishment.

Scheduling Sleep, Meals, and Exercise

2010-03-22T13:05:00.001-07:00

Scheduling Sleep, Meals, and Exercise
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

In our busy lives, we have to schedule everything: Family time, exercise, spiritual practice, reading, eating, relaxing, socializing, and sleeping. All our activities can add up to maybe 25+ hours of activity in a 24 hour cycle. If you do not put your schedule in writing, or at least in your BlackBerry calendar, you will not keep to your schedule.

Sticking to a schedule can keep you more focused, efficient, and productive. Eating, sleeping, and exercise are very important to overall health and keeping your body in balance. Put these into your schedule.

Scheduled, planned, and structured eating may seem to take the fun out of it, but it can cut down on unwanted and unnecessary eating binges. When you give the body fuel at the same time every day then it will want food at these regular times. Scheduling your eating and making a list of what you want to eat beforehand have the added benefit of making you more conscious of what you are eating; and may cut down on excessive calories.

Scheduling workout time can ensure that you exercise daily. The CDC, the AMA, the AHA and a host of other organizations say we should get at least 30 minutes of moderate exercise every day. The USDA, on their website www.mypyramid.gov, give some simple advice about maintaining healthy body weight.

Scheduling sleep time can be a bit trickier. Sometimes we try to complete items from our “to do list” late in the evening; this makes it hard to get to bed early enough to get enough sleep. If you have managed to efficiently schedule the early part of your day, then getting to bed at the same time every night should be manageable. 7-9 hours of sleep is a healthy habit. If you are getting less than 7 hours on a regular basis, then you are not allowing the body to rest, recover, and rejuvenate. Sleep deprivation can also lead to unhealthy food cravings.

Some tips:

1- Design a schedule and keep to it.

2- Do not over-schedule. If you think something may take 30 minutes, schedule 40. If you have "extra" time, then start the next task early.

3- It takes time to get used to scheduling if it’s new to you. Give yourself a break-in period. It is a skill that takes getting used to.

4- Do not schedule your eating time too short. Take time to eat slowly. If you finish early, go for a walk with the extra time.

5- Make time to be social. Try blending your workout time with your social time.

Be healthy.

Workout 2

2010-03-21T12:17:00.000-07:00

Simple Workout 2
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

In February I posted a simple workout that anyone can follow. A working mother of two commented on how easy it was to fit into her schedule.

Below is the next installment in a series. By the way it doesn't do anything to JUST read it. Print it up and post it on your fridge, desk, wherever; and have fun. Go for it.

Unless otherwise indicated, each exercise is done for 60 seconds. If you cannot do 60seconds initially, work up to it.

Mon, Wed, Fri:
Step Back Lunges
Push-ups
Curls with tubing or a quart or gallon milk jug
SDGU- Sit Down
Get Up from your favorite chair
Plank
Stairs up and down
Gallon Presses - 1 gallon jug full of water (8lbs)
Sideways walk
Prone chest
Leg raise

Tues, Thu, Sat/Sun - Do this routine 2 or 3 times through:
Walk for 3 minutes
Walk fast for 2 min
Walk for 3 min
Skip for 30 sec
Walk with high knees for 90 sec
Walk for 3 min
Walk on your toes 30 sec, heels 30 sec (x2)
Walk for 3 min

Give this workout a try for the next 3 or 4 weeks. I will post another about then.

Reading Food Labels

2010-03-16T13:49:00.001-07:00

Reading the labels
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Reading a food label

Full disclosure: I am not a nutritionist or a dietitian. They have gone through a lot of schooling to achieve this expertise. I am just a humble, healthy guy who reads a lot about health and exercise.

Many of you go to the grocery store and buy the same stuff week in, week out. If you’re satisfied with the way you look and feel, then continue to do whatever you’re doing. Having said that, I also feel that variety leads to healthier choices. Today, we have information available to educate us, and a multitude of healthier choices to excite, as well as nourish us.

Here is a list of what to watch for when choosing food. The label should be clearly marked. The ingredients list should be looked at whenever you choose a new food.

Sodium - this one is a killer and seems to be in everything. Most packaged foods have high sodium content, with sauces and processed meat leading the pack. Salt adds easy flavor and acts as a cheap preservative. Try to keep your sodium intake below 2400mg, or 2/3 lb of lunch meat.

Saturated Fat - This generally comes from animal products and is pretty easy to avoid without sacrificing flavor. You may have to sacrifice potato chips, but not flavor.

Sugar - In the ingredients list you should avoid words like fructose, dextrose, sucrose, and sucralose and most syrups. These are all sugar regardless of form.

Low fiber Carbohydrates - I am not a "low Carb" acolyte. I do think we get enough carbohydrates from fruits and vegetables without adding in most grains. Adkins does not allow tomatoes or balsamic vinegar but I think these are great low calorie ways to add some flavor and vitamins into your diet.

Leave some time in your schedule to read a few labels at the grocery store. It is just a matter of being conscious about what you put into your body. When you are making these changes, pay attention to how your body feels.

Get New Clothes

2010-03-10T17:37:00.001-08:00

Sometimes You Need New Clothes
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

If you are considering starting (or re-staring) an exercise regimen and need some extrinsic motivation, buy some new workout clothes. Even the most ardent of workout enthusiasts needs a fresh reason to work out sometimes. In full disclosure, I was given some promo running clothes from lululemon athletica. The great new clothes have given me a new reason to work out. lululemon is not the cheapest on the market; they are like the Prada of workout gear.

I got a pair of run shorts, 1 pair of Cool Max boxer briefs, 2 run shirts, 1 pair of socks, and a top layer. I have now used every piece and it is the best stuff I have run in. The run shorts have a CoolMax liner that stays put and does not bunch around my upper thighs like fashion underwear and the same goes for the CoolMax boxer brief. The shirts--1 long sleeve, 1 short sleeve--are made from a buttery soft fabric that wicks moisture as well as some of the other sports brands; but the lululemon shirts also have silver woven into the thread to eliminate stink. Two workouts in each shirt and I can tell you the thread’s doing its job. I can get quite a stink going during a workout; that smell is worse in technical fabrics, but not in this stuff.

I wore the anatomically cut running socks today (right foot/left foot). I thought they were “gimmicky,” but they are comfortable; they don't slide around; and there is no seam at the side of my toe to possibly give me a blister. They also happen to be a competitive price (a little cheaper actually) to what I normally pay for running/technical socks. I wore the top layer for skiing. I didn’t need anything else but a thermal and my jacket. It was super soft, zipped nicely, and kept me warm.

The colors at lululemon are nice too. The top layer is black and white with some blue accents. It has a pocket in the back for ID, key, and money; I think I could squeeze another shirt in there, too. The black color blocks on the front and the white on the sides is very slimming but makes my shoulders look pleasantly wide. The orange of the long sleeve shirt goes well with the orange and gray plaid of the shorts. The black short sleeve shirt has the “stink-proof” silver thread running horizontally throughout the shirt making it look as good as it feels; if I may say so myself.

Find your inspiration to work out today. Get some new clothes. Find an exercise partner. make a commitment to yourself. Just go out and be healthy, you've only got the old you to lose.

Special thanks to Kylee and Andrew at lululemon athletica at Garden State Mall. They put me in some great clothes and were really open to what I had to say about their current line. I love that a company honestly cares about what their target market—athletes and fitness enthusiast--have to say.

Passionate about Health

2010-03-02T14:21:00.000-08:00

A Healthy Passion
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Having a stressful, busy schedule is tough on your health and sense of well-being. If you are running yourself down and feel tired all the time, it’s especially important to find a way to lead a healthier lifestyle. If you don't sleep enough, if you feel moody, and unfocused, then your immune system could be compromised as well. Parents who are constantly juggling numerous tasks and balancing their household, and perhaps working outside the home too are particularly vulnerable; especially with lots of exposure to germs.

Don’t make health a chore; be passionate about being healthy. You don't have to preach health to everyone you meet but when you’re centered and balanced, healthy, and energetic, you’ll inspire others around you to take better care of themselves. When you eat healthy food, drink clean water, and get rest and exercise your body, mind, and spirit will thrive.

Here are a few ways to maintain a balanced healthy lifestyle:

1. Find excuses to exercise instead of excuses not to.

2. Plan meals together as a family. It makes everyone responsible and is empowering for all family members.

3. Get to sleep early. The body heals itself and regenerates when you rest.

4. Take some down time if you need it. You don't need to be a martyr for your family.

5. Take a nap. 20 minutes of early afternoon napping has been shown to increase afternoon productivity.

6. Chase down your health. Be proactive in being healthy, it does not happen on passively.

Go be healthy and balanced. Smile, sing, dance and laugh out loud, they can make you healthier (in case you need an excuse).

A simple Healthy Breakfast

2010-03-01T18:37:00.001-08:00

A simple Healthy Breakfast

by Andrew Nelson for www.getfitnyc.com

andy@getfitnyc.com

Here is a simple and quick way to get your day off to healthy start

Place an 8" skillet on the stove over medium heat with 2 tsp of canola oil.

Add a large handful of triple washed Baby Spinach and cover.

Whisk2 egg whites w/1 whole egg(optional) in a bowl while the spinach cooks down.

With a spatula add the spinach to the eggs then place it all back in the skillet. Add a pinch of salt and fresh cracked pepper to taste.

(If you must add a small amount of cheese)

Cover and let cook on med-low for a few minutes until the eggs are firm.

Fold in half and serve with a fresh pear or apple. Whole grain toast goes nice with this as well.

With this quick breakfast you get your day started with greens and protein. It should carry through until lunch time without a snack. I also like it with coffee.

Enjoy!

Listen to Your Body

2010-02-26T07:21:00.000-08:00

Your Body is Talking…Learn to Listen
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

When our bodies talk to us, and we actually listen, we get tremendous feedback. Here are some ways to "listen" to what your body is saying:

1. Find a quiet place and just sit and breathe. How does your breath feel? Labored, shallow, tense or tight; or fluid, deep, easy, and natural.

2. Take a walk and pay attention to how you “feel.” If you are conscious, it is easier to make adjustments and give your body what it needs and wants—like more or different movement or more rest.

3. Pay attention to how your body responds to the food you eat. Choose foods that make your body run smoothly. Put in high quality energy for high quality performance.

4. Make note of how you feel at the end of the day. What can you do to feel better tomorrow?

5. Take notice of how you’re feeling in the morning. Make healthier choices for a healthy and pleasurable day.

6. If you feel stressed, find time to relax. Sounds simple, right? It really is.

Being aware of how your body feels will make it easier to take steps toward being healthy. When your body does not feel good, make different choices that will promote a sense of well-being. Fresh food, clean water, nurturing and loving relationships, quality rest, and exercise—all make the body, mind and spirit feel fantastic every day.

Setting Goals

2010-02-25T07:33:00.001-08:00

Set some Goals
by: Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com

Setting goal is a good way to achieve success in anything and everything. Successful people very often attribute success to specific and documented goals. Be sure to set a goal that is achievable; like working out once this week, or doing 3 sets of push ups. Set attainable goals and be reasonable (and realistic). I want to win the lottery; however, that goal is completely out of my control (other than the act of buying the ticket and praying). My goal of writing on my blog 5 days a week is within my power.

Here are some simple steps to achieving attainable goals:

1. Write your goals down and set a timeline (with flexible deadlines).

2. Be accountable to yourself (and perhaps to another person). Adhere to the process toward realizing your goals.

3. Ask for outside help: A personal trainer, teacher, coach, mentor, boss, colleague, spiritual/religious leader, close friend, family member, spouse, medical provider, or therapist--can help you achieve your goals.

4. Ask for support from family and/or friends and be clear and specific about the kind of support you need. We all need a cheering section.

Don't Judge

2010-02-18T09:24:00.000-08:00

Who is Judging You—YOU! And why are you listening?
by Andrew nelson for www.getfitnyc.com
andy@getfitnyc.com

You know if you are one of the 2/3 of Americans who is overweight or obese. If you’re trying to do something about it, KUDOS! If not, do you think you’re too out of shape to go to the gym? How can you be too unfit to try to get fit? Stop judging yourself and start taking better care of yourself.

There was a time when the only people going to the gym were athletes, bodybuilders, and those who just loved to admire their muscular bodies in the mirrors. Times have changed and so have gyms. The gym is not just for the body worshippers; it is for everyone. The residential and commercial exercise equipment industry generate billions of dollars. Well-intentioned people have purchased pieces of home equipment, used them a few times (if at all) and then shoved them in a corner to become expensive clothes trees. People purchase gym memberships and never go. Gyms would shut down if everyone who had a membership actually used the gym.

You don't have to join a gym to get healthy, but the gym atmosphere may be motivating for you. If you’re overweight, you need to shed the extra fat, get leaner, and get healthier. That’s not a judgment; that’s a fact. If there’s a voice in your head saying you don’t look good enough or you don't deserve to be healthy and happy, tell it to shut up!

When I meet someone at a party or on the street, and they find out what I do, they engage in a fitness confessional: "Yeah, I have been meaning to get back to the gym." "I ate so much over the Holidays I should still be running." "I could never be in the shape you are in."

I wore Husky pants until I was 11 or 12 and I can lose fitness and gain body fat like anyone else, but I try to exercise every day. I eat well and eat portion sizes appropriate for my weight and athletic and fitness goals.

Find your motivation to be a healthy weight and achieve a good fitness level. If you don't want to join a gym then find something you can do at home. Ask a friend to join you.

Here are a few of my favorite pieces of exercise equipment and programs that truly
work (in order of my preference):

1. Personal training with Get Fit NYC.

2. P90X - any workout that you stick with for 90 days should work but this one is done well.

3. Bowflex and Bowflex Tread Climber - the science behind this is great (I still prefer running).

4. Body For Life - This book offers practical and usable workouts and eating plans.

Post comments or questions. Pass this link on to your friends and family.

It's About TIME

2010-02-16T15:38:00.000-08:00

It's About Time
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

Did you make time this morning to brew a cup of coffee? Did you make time to eat breakfast? Walk the dog? Get the kids to school? Plan dinner? Connect with your loved one? Here is the tricky question: Did you plan your exercise for the day? Did you plan your healthy eating? Did you schedule an overdue doctor’s appointment?

Scheduling is an important way to fit exercise into your day. I know many people who will not exercise at all unless they have an appointment with their trainer. Many will not even do the prescribed exercises from the physical therapist after surgery or injury. I volunteered several hundred hours of my time in a physical therapist office and I witnessed the therapists’ expectations of their patients and the reality of what patients were actually willing to commit to. The therapist recommends specific exercises (3 sets, 15 reps, twice a day). The therapist knows from experience that most people will only do 2 sets of (maybe) 10 reps of an exercise, two days. If your physician tells you (or your child) to take an antibiotic 3 times a day, you will. Why not do the exercises that are recommended (even prescribed) to you by your trainer or physical therapist?

Try to make exercise part of your day, every day. Begin with some light stretching when you get out of bed, or some push ups on the side of the bed. If you don't like to workout in the morning then schedule your workout for the afternoon and stick to it.

Here are some ways to make exercise part of your day:

1. Lay out your workout clothes at night before you go to bed.

2. Set an appointment for yourself to exercise. If you need motivation and guidance, and if you live in NYC, set up an appointment with me: andy@getfitnyc.com If you don't live in the NYC area then find someone local.

3. Enlist the help of your Significant Other. If you have children, find someone to help watch them so you can exercise. Taking time to work out is not selfish. Everyone who loves and depends on you benefits from your health and well-being.

4. Set up a reward system. If you exercised 4 days this week, you get a cookie!

5. Make exercise time, family time. Physical activity time, like meal time, is a great way to bond as a family.

Please ask questions and share your thoughts.

Brain Energy

2010-02-15T14:44:00.001-08:00

Your Brain needs a Little Juice.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

When we exercise we are improving the efficiency of the body to transport oxygen. As the muscles contract and become replenished with more oxygen rich blood, the heart and lungs become more adept at transporting oxygen. Surprisingly, but thankfully, the amount of blood flow to the brain remains the same. However, if there is more oxygen in the blood the brain can function better.
Does exercising make you smarter? I believe genetics pretty much determines how smart you are. Exercise can help with focus and mental endurance. If you’re interested enough to read my blog posts, you’re probably smart enough to know you should be exercising. And getting more oxygen to the brain can't hurt. If your body’s systems are functioning optimally and efficiently, you will be better able to handle the stresses that we’re all faced with every day.

Here are few tips to keep your brain fresh as the day wears on:
1. Don't sit for more than an hour without standing up. (Hey! if the smokers can take a break so should the exercisers)

2. If you get that mid-afternoon energy slump and need your caffeine boost, walk a few extra blocks to get your coffee.

3. Take a 15-20 min walk around the block in the early afternoon or after lunch. This will aid digestion and regulate your insulin.

4. Avoid sugary and/or high carbohydrate snacks. These spike the insulin and then cause a "crash." Instead, choose a healthie snack like an apple with 10-15 raw almonds or natural peanut butter.

5. Take a 20 minute nap. Don't do this at your desk or you may be napping from home next week. A nap has been shown to improve productivity.

Go be Healthy and have some fun. Laugh at yourself at least once today.

Advice about Running

2010-02-14T17:51:00.000-08:00

A Little Running Advice
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

I started running when I was 7. I ran to spend time with my dad. I have run the NYC Marathon 3 times finishing with a best time of 3:16:11. I found other forms of exercise in that time—cycling, snowboarding, and freestyle rollerblading, among other sports and activities. I began strength training at 15 years old.

When the weather is harsh and we’re forced to stay indoors, it is good to have the treadmill, but it’s also good to engage in workouts that don’t involve the treadmill. If you’re one of the few people who actually like the treadmill, enjoy! I used it today for my barefoot running (I was actually in socks). The treadmill has its uses: uphill training without downhill running, measured distance training, timed intervals, and steady pacing, as well as general conditioning for non-runners. If you’re an endurance athlete, you probably dread the time you might be forced to spend on the treadmill. As the weather is giving most of the U.S. a pretty serious dose of winter this year, we’re left with little choice but the treadmill to get our running time in.

Have no fear, I have your cure for the treadmill and winter blues:

1. Strength train. One of the best ways to help prevent running related injury is to perform sport specific strength exercises. Squats, lunges, plank, and even plyometric exercises, when used at the appropriate training stage (like in the winter) can help to ward off injury during the season.

2. Intervals. If you have been running for at least 6 weeks you can incorporate intervals into your running routine and a treadmill is a great place for them. Start with a 30 sec fast run followed by 1-2 minutes of light jog. Do this interval 4 times the first week and build to longer and more interval.

3. Hill repeats. One of the hardest parts of hill repeats is running downhill. A treadmill can help you run uphill without the stress of running down hill. Start with 1 minute at 6 incline followed by 2 minute at 1 incline. Do this for 5 min of uphill the first week and build from there.

4. Take an alternate cardio class. If you are a runner then do something besides running.

5. Take yoga. It is good for your mood as well as your posture, core and strength.

Go out and have some fun. The winter can feel long (endless), but it’s manageable and it will eventually end. Spring and summer are closer than they seem.

Simple Workouts Week I

2010-02-11T11:02:00.000-08:00

A Simple Workout
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

I can talk endlessly about all the different ways to get you fit. And I can back up all the information I share with you using all sorts of data from a plethora of studies conducted by teams of medical and exercise specialists from around the world. But you may still be left scratching your head and wondering what the heck will work for YOU. I have decided to just go with some of the basics and I won’t bother telling you why you should do what I’m telling you to do. Just trust me and go with my suggestions. My recommendations are basic and cover most major muscle groups while providing the most effective use of your workout time.

Here is the workout for the week:
Thursday, Saturday, Monday, Wednesday (choose 3 days)- 10 pushups, 10 squats, 1 minute Jumping Jacks, 60 seconds Plank, 45 sec each side of side plank, 15 back extension from floor, 10 lunges each side. Repeat 2 or 3 times.

Friday, Sunday, Tuesday, Thursday (choose 3 days) - Cardio workout
(2 activities per day for 3 days) :
-Put on your favorite music and dance for 15 min. Really bump and grind and break a sweat. Close your shades if you’re shy. Invite the hubby and kids to join you. Get a good laugh.
-Walk up and down a set of stairs for 10 min.
-Walk or jog outside for 20 min, warm up for 5 min, walk fast for 10 min, cool down for 5 min.
-March in place during every commercial break for as long as you watch TV, the whole commercial break.
-Touch the floor then reach for the ceiling 100 times.
-Chase your child around and wrestle for 10 minutes.

Food challenge: Try one new vegetable a day for the next week. Look online for a recipe for that vegetable.

That’s it! Getting fit made simple.

New Resolve

2010-02-10T13:45:00.001-08:00

by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com

It is common to make a New Year's Resolution to lose weight, eat healthier, and get fit. It is also quite common to forget those resolutions sometime around Valentine's Day. It takes about 6 weeks to start seeing the results of your hard work and commitment; provided you’ve been consistent. I like to exercise 6 days a week--3 days with a focus on cardio, 3 days with a focus on strength and incorporating flexibility into all 6 days. With this combination the muscles and the heart stay strong and, for me, there is less stress on the joints from too much weight lifting.
Right after we make our resolutions we are pretty gung-ho and want to work out every day. At some point you miss a day, and then you miss another day and before you know it you have given up. Well, start again! There is NOTHING that says you can only make resolutions on the first of the year. It is just a day on the calendar. You can start again on Monday, Saturday, or Wednesday, or on your Birthday, or any day that you want. You may have to make a new resolution every week if that is what keeps you going. You may even need to do it each new day.
Be honest with yourself. Have you kept your New Year's Resolutions? If you answered "No" then make a Valentine's Day Resolution! Resolve to do what is good for your heart. Not the candy and flowers romantic heart, but the heart that pumps blood and keeps you alive.
Get out and move around. Make your New Week Resolution. Make a New Day Resolution to become a healthier person.
February is National Heart Month and you should be taking care of your heart. Get your heart checked at the doctor, eat heart healthy foods, and get some exercise. If you’ve been exercising moderately, don't just do the minimum recommended 20-30 minutes of moderate exercise 2-3 days per week; do more and see better results. If you have been sedentary and haven’t moved much in a while, and want to start seeing the benefits of exercise, then engage in 20-30 minutes of moderate exercise per day to start; build up from there. After you’ve been consistent for at least 6-8 weeks, take one day a week to do an extended session of exercise; like a 1-2 hour hike, a 1-2 hour bike ride, or a few hours of playing with your children or grandchildren. Your heart will thank you. And you may have harmony and stability with your New Resolve.

Here is a Heart Healthy recipe that you can try:
You will need:
8 oz - Brussels Sprouts
2 TBSP - Olive Oil
1/4 cup Raw Slivered Almonds
a few tbsp of water
Prepare Brussels sprouts by washing them and cutting the end off. Slice Brussels sprouts and place in a large skillet. Add Olive oil and place over medium heat. Stir in the olive oil and the almonds until everything is coated well. Add 2 tbsp of water and cover for 10 minutes. Heat until desired tenderness. The sprouts should be more green than brown.
The olive oil and the almonds help to bring out the sweetness of the Brussels sprouts and add a little healthy Omega-3 fat and protein to the dish.
Enjoy!

Do you love exercise or the idea of e...

2010-02-06T20:04:00.001-08:00

Do you love exercise or the idea of exercise?

by Andrew Nelson for www.getfitnyc.com

andy@getfitnyc.com

Just today I had a client confess to me that he does not even like the idea of exercise. He is a neurologist and knows all of the benefits of exercise from better weight control to better functioning muscles. He just does not like to do it. However, he dislikes even more the thought of going on insulin or another drug and losing muscle function.

We know the benefits of exercise; the news and the government tell us the benefits all the time. We know that fitness and weight loss often go hand in hand. A healthy weight can be achieved and maintained by performing weight bearing exercises, cardiovascular exercise and adhering to a healthy eating plan. This is not new information. The idea of it is not new either, but starting and sticking to a plan may be new to you.

Try to enjoy the idea of exercise first. If that does not work, then try catching up with the new person you want to become. A combination of cardiovascular and weight bearing exercise have been proven to combat depression. If you aren't satisfied with how your body looks, exercise and good nutrition will help you look better.

I know I sound like I am selling exercise; but you know what is good for you and what is not. The very idea of inactivity seems very unnatural. We are designed to move about. Our bodies love to move. Our cells begin to kill themselves when we don't move. Cells start resisting natural, healthy processes of the body like resistance to insulin. Our bodies begin to rebel when we treat them poorly. Try to enjoy your exercise from the beginning. Find out what motivates you. Do it to enjoy your grand kids. Do it to live to see your child's graduation. Do it because you don't like to have to see a doctor more than once a year for an annual check up. Do it to improve your sense of well being.

Here are a few ways to make exercise more enjoyable:

1. Listen to music. The theme from "Rocky" has actually been shown to have a positive effect on workouts.

2. Find a friend to exercise with. That way you have someone there to motivate you on the days you want to quit.

3. Join a group. Being social can keep you more motivated to continue exercising.

4. Hire a professional. A trainer, coach or instructor can help you maximize your time, keep you focused, and guide you through the exercises.

5. Smile when you workout. Smiling and laughing send a positive message to the brain that helps to make bouts of exercise more enjoyable.

Have fun and do something healthy today.

Please comment if you like what you read. Have your friends read and follow my blog( the more followers I have the more I want to write).

I will answer questions when they are in the comment section.

Make use of your resources

2010-02-03T07:29:00.001-08:00

Make use of your resources

by Andy Nelson for www.getfitnyc.com

andy@getfitnyc.com

Not everyone has access to a gym. However, most everyone does have access to their own arms, legs, feet and hands. That is all you need. Sure you may be able to look like Adonis more quickly if you have a gym, personal trainer, chef and nutritionist, and Adonis' genetics, but most of us do not have all of these. Yoga incorporates all muscles necessary to sit in good posture for long periods of time and requires absolutely NO equipment at all, other than a mat.

Have you tried to sit in good posture (on the sitting bones, shoulders back, head erect, legs relaxed) without squirming. It is challenging. The back begins to ache, the shoulders get tired, the mid-section and hips begin to complain. Because many of us sit at desks for hours on end, the body adapts to be efficient in that position. When we attempt to access control of our limbs in a more active position, like standing or walking, the body rebels.

Most studies done on testing flexibility use the "sit and reach test" for hamstring flexibility. This is a relative test and easy to duplicate but is not a good indicator of hamstring flexibility. Most yoga poses address the "tightness" we feel when we sit for too long.The muscles of the mid and lower back are strained when we sit with our knees bent and our shoulders hunched. The front of the body gets shorter and the back of the body gets longer, making both less able to support us in standing or active positions. By strengthening the muscles of the back side of the body we can help to stretch the muscles of the front side of the body. Strengthen your lower back, and your stomach will get tighter. Strengthen your upper back and your chest and shoulders may become more flexible. Strengthen the butt muscles and the hips are more free.

Let's take a look at what we need to do to reverse the effects of inactivity and sitting for extended periods of time:

1. Strengthen the muscles that hold us in good posture. The belly, low back, and middle back.

2. Stretch the muscles that get tight when we are in front of a computer screen: chest, front of the shoulder, and front of the hip.

3. Sit in good posture as often as you remember. When you are working sometimes you forget to sit upright. Just make a conscious effort when you think about it. Set an alarm to remind yourself to check your posture.

4. Don't sit for too long. Stand up every hour or so for 5 minutes. If you skip an hour make it 10 the next.

5. Move as often as you can. When you can stand and keep your job, do it.

6. Set up your work station to encourage movement. If your company allows it (and will pay for it) get a treadmill workstation, they are somewhat expensive, but so are hip, heart, and back surgery.

Be healthy and laugh often.

What does your body really want?

2010-02-02T16:55:00.001-08:00

What does your body really want?

Andy Nelson for www.getfitnyc.com

andy@getfitnyc.com

I got a craving today for something sweet. This a normal craving, as are salty, sour and bitter cravings. But I knew I had a one hour jog ahead of me and the sweets would ruin the run with GI distress (tummy ache). So I drank some water with Green Tea Tincture and went for my run. I had a great run while using some new techniques and drills. The hills near my house made the run very challenging. When I finished I had a chocolate and vanilla recovery shake, craving satisfied.

It just takes will power in short doses and a little attention to know what your body really wants. My body wanted energy and sugar is a very quick source of it. I gave my body what it really needed, some water and some exercise. Sure, it is easier to reach for a sugary snack, but the increase in insulin will eventually tell you you are hungry again. Probably sooner than later.

Exercise on the other hand helps the body to adjust to insulin and to make the insulin surges after eating to be more manageable. Exercise is the reason healthier weight individuals have an easier time maintaining a healthy weight. The people on The Biggest Loser who stay the longest should have the greatest chance of future success. The longer you exercise regularly, the easier it is to maintain a healthy weight. My uncle lost close to 160 pounds to get down to 240lbs! That is an incredible feat. His doctor finally warned him that he would probably have a heart attack and die. It took that message for him to be spurred into action. 400 pounds is a tremendous strain on the nervous system. But if you are not 6'6" tall then 200 pounds is probably a strain also.

Listen to what your body tells you. Listen before you eat and keep listening. Did your body say thank you for the food? Is your stomach happy? How about your bowels? How is your breath? Sometimes bad breath is a sign of dehydration or poor digestion. An upset stomach is a sign that you ate something your body does NOT like. So listen to what your body says.

A few things you can do:

1. See a nutritionist and be honest with them about how you eat.

2. Be honest with yourself about how you eat. Try keeping a food log.

3. Only eat clean food. If you cannot understand the ingredients, your body will not either.

4. Go for a light walk after you eat. 15-20 minutes of mild walking can aid digestion.

5. Do not eat until you feel full. By then you are past full.

6. Don't eat in front of a screen. (sorry, I just broke my own suggestion, but i am going to walk the dog now)

7. Eat lots of vegetables. Given the volume per calorie of most vegetables it is pretty difficult to over eat on them.

Smile and be healthy.

Find Something you Enjoy

2010-02-01T03:28:00.001-08:00

Find Something you Enjoy

Andy Nelson for www.GetFitNYC.com

andy@getfitnyc.com

As adults we often try something one time and decide we don't like it. On the other hand, one of the rules you learn as a parent is that your child will have to try a new food item 10 times before they can make the decision whether they like it or not. I will compare the eating palette to the exercise palette.

When we eat as adults we know right away whether we like something. Broccoli, brussels sprouts or artichokes can differ depending on the chef. I have had a sweet, crunchy piece of broccoli that was steamed perfectly so its natural flavor came through. If I never tried broccoli again after the first time, I would have never had that experience. The same is true of many things that aren't fantastic the first time (wink, wink).
Even certain types of apples aren't very good. Most of the apples I grew up eating were soft, mealy and had little flavor. I have since tried Macintosh, Macouns, Fuji, Pink Lady, Jonagold, etc.

Now let me juxtapose this discussion with the topic of exercise. I liked running from the start; maybe it was because I was running with my dad, or maybe I just liked the feeling of using my muscles. I liked biking from the start also, and weight lifting and snowboarding. However, I did not like Step aerobics, swimming, or table tennis. I still have not gone back to Step aerobics (though I did once have to teach the beginning of a class when the instructor was late), but I swim for Triathlon and play table tennis when I need to be humbled; especially by my wife's uncle who was champion of some Baltic country.

There is a wide variety of food out there to try. There are many forms of exercise and many athletic activities as well. If you feel like you are going to die when you run, try riding a bike. If you feel stupid taking low impact aerobics classes then go lift weights. If you like cous-cous, give quinoa(pronounced KEEN-wah) a try. Keep variety going in your life, it will keep you young.

Starting today, make a commitment to yourself for 90 days. Commit to trying. Put in a little more effort than the day before in whatever you do. Try lifting weights at the gym or at home. Try an aerobics class. Try a Spinning class. Try Karate or Tae Kwan Do. Try that new vegetarian restaurant in town. Just go out and give more effort to being healthy, adventurous, and experimental. Sometimes making a healthy choice is as simple as trying broccoli again for the first time.

Here is what you can do:

1. Exercise in front of the TV. Stand up and sit down on the couch 15 times. Do this at the beginning, middle and end of a show.

2. Eat 1 more vegetable at 1 meal. Tomorrow, 1 more veggie at 2 meals.

3. Take a walk after 1 meal. Tomorrow, walk after 2 meals.

4. Go out for playtime with your family. You will have a better relationship with them.

5. Do something physical that feels great. If it feels really great, do it again and again.

Have fun and be healthy TODAY!

The Scale is Not Your Friend!

2010-01-29T20:04:00.001-08:00

The Scale is Not Your Friend!

Most people who want or need to lose weight will eventually stand on the scale in utter frustration. The scale is a definite measure of total weight. It is not, however, an indication of our body composition: How much of our body is made up of fat. There are cases of bulimics with 50% body fat and low total body weight. Weighing less is not seeing the bigger picture of our overall health. A body composition analysis and a full blood work-up combined with a VO2Max test would probably be most comprehensive. Since most don't have access to all of those tests, sometimes a scale is the best you can do.

What is the best way to improve your body composition? Strength training, of course! It has even been proven to lower LDL Cholesterol, by transferring the LDL out of the muscles. Imagine that, something that helps to lower your cholesterol; all you have to do is increase your muscle mass. The benefits of this miracle are better functioning muscles and more muscle tone. Sometimes the number on the scale stays the same. Sometimes that number stays the same because you are putting on muscle. It is pretty UNcommon to have the muscle gain equal to the fat loss in most 12 week studies. One study showed no significant weight loss over 12 weeks of just strength training, but a "trend toward an increase in fat free mass." Many of these studies show small changes over the 12 weeks but those who lifted weights AND did cardio exercise lost more weight when combining diet, exercise, and strength training. Diet lost 15lbs; cardio lost 17lbs; weights, cardio, and diet lost 20lbs! In 12 weeks!

The scale can be frustrating if you don't have realistic goals AND actions. If you weigh yourself every 2 weeks you should see changes in the healthier direction. If you do not see adequate shifts on the scale, then something needs to change. However, if you SEE changes in your muscle tone and the scale reflects no movement then your clothes and the naked test are the real tests. Now don't think I am going to tell you you can eat what you want. Your body will tell you what it wants to eat.

Why not perform your own test? Your very own 1 person study, you will prove those studies right or wrong either way. It doesn't matter how old or out of shape you, commit to 13 weeks of heathy change. That is 91 days of diet and exercise to change how you feel inside and out. In 90 days you have the opportunity to begin test driving a new body, your new body. It will perform better. Sometimes you weigh the same but look and feel better. So commit to the challenge of exercising for 90 days to improve your physical performance. Make sure your doctor has cleared you to exercise and then begin.

I suggest beginning by writing your goals down. Choose a fitness goal, a sleep goal, and an eating goal. Keep them handy and follow them. Make yourself accountable.

The night before you begin your 13 week diet and exercise program here are a few things you can do:

1. Weigh your self and write down the date first and then the weight. Write it on your mirror where you brush your teeth in the morning.

2. Put on that pair of pants, or shirt that is just a little bit snug. Write your weight and date on the tag. (Put them back on every 2 weeks)

3. Begin your exercise program with a good nights sleep.

4. Write your goals for the next day.

Once you have begun

1. Try exercising for as many days as you can.

2. Listen to what your body communicates to you. Is it telling you it's tired or that you need rest? Are you drinking enough water? Was the last thing you ate going to move you in the direction you want?

3 Be responsible for your own actions. If you know you "should not be eating this" THEN DON'T!

4. Find some support. Begin the program as a family, you can all be healthier together.

5. Honor the commitment you are making to yourself. .

6. Do not get on the scale more than every 10 days. .

7. Be nice to yourself. Don't beat your self up if you miss a day.

8. Make yourself proud.

Cold Weather exercise

2010-01-28T03:13:00.001-08:00

Cold Weather exercise

Winter is here and the whole country is feeling its effects, even Florida is seeing record cold. Exercising in the cold is an option for some while others still prefer the gym. Exercising outdoors actually can help you to better adapt to the cold and feel its effects a little less. However there are some things to keep in mind when exercising in cold temperatures.

We all have enough excuses to not exercise, but the cold should not be one of the reasons. If you truly hate the cold you can stick to the gym for this season, if you are a competing athlete the gym is a nice off season change. If you are getting off the couch for the first time in a long time then the gym can be a source of inspiration and group atmosphere; don't get intimidated. If you don't want to pay for a gym membership, tough it out until the spring thaw by exercising outdoors.

The following list is by no means comprehensive but it should get you thinking about your outdoor activities.

1. There is a temperature of diminishing returns, you just have to decide what that temperature is for you. I can run outside in temperatues as low as 35 degrees with my face uncovered. I cover my face below 35 degrees and don't exercise out doors below 20F. If you are in pain or have numb fingers and toes, it is too cold for you.

2. The air is drier in the winter which my cause throat and sinus irritation. This can be aided by covering your mouth and nose. I like the running mask from Saucony with the mesh front.

3. Layers: A base layer for wicking moisture, an insulating layer to keep you warm, and a wind protection layer to keep the heat in. I don't layer my legs when I run because they're always moving and generating lots of heat. If you are cycling in the cold follow the same rules and make sure your knees are protected from the wind.

4. The gym is not a bad place to be. If it is too cold outside, talk to your local gym about a short term membership, sometimes you can get a 3 month deal and most gyms offer month to month.

5. If you exercise in the cold then start your work out feeling a little chilled. Your body will warm up quickly, just keep your fingers and toes warm with wool and make sure you wear wind protection.

Change Workout

2010-01-27T07:58:00.001-08:00

Is it time for a Change to Your Workout?

Andy Nelson for GetFitNYC - andy@getfitnyc.com

When your body is stimulated and challenged, it adapts at a pretty rapid pace. If you give your body more physical activity and exercise than it is used to, it will go through a host of biological adaptations that make you more efficient at handling similar exercises next time. This is called progressive adaptation; your body adapts to physical challenges, provided it’s given enough recovery.

Rest is often an overlooked part of our health and fitness. If you rest too much or not enough during your workouts, you may not achieve optimum results. If you don't rest enough between workouts, you will not be able to progress as quickly as you would hope (I will address the effects of sleep deprivation and benefits of adequate rest on another day). If you get excited about how high intensity exercise feels and don't do enough lower intensity exercise you will eventually pay the price in emotional and physical distress. If you have been doing the same workout for weeks/months/years, you have probably kept every other area of your life stagnant as well, right? Change is important on so many levels. If you no longer see the results of your exercise regimen, then you need a change in your workout. Maybe even some changes in the rest of your life; but that’s a topic for another discussion.

Lets look at some simple changes you can make:

1. If you run/walk/bike, change the mileage. Travel farther; explore new territory. if you cover a longer distance in the same amount of time, then you are more fit.

2. Change how long you work out. Been doing those same 5 exercises for the last 5 years in 1 hour? Then try doing them all in 45 minutes.

3. Do the same exercises with more weight. If you can lift 5 lbs over your head 15 times then maybe you should try the same thing with 7.5 lbs, 12 times. Once you can lift the 7.5 lbs 15 times, try 8 or 9 lbs, 12 times, and so on.

4. Take a class that looks fun. Or you can take one that looks completely silly; you might even like it. You do not have to belong to a gym to take a class, there are outdoor classes offered in most major cities in the US.

5. Lift your weights slower. This may seem counter to #2 but it increases the time a muscle has to work. This in turn increases the endurance of the muscles (involving more muscle fibers overall). This is not recommended if you have high blood pressure. Don’t hold your breath.

6. Workout for longer. This applies mostly to cardio workouts, but can be used while doing resistance training as well.

7. Change your intensity. Walking on the treadmill at 3.5, incline 0, for 45 minutes will only provide you with results for so long. Increase the incline or do intervals of harder effort.

As the body adapts to the demands placed on it, it wants (even craves) more. Try it for 90 days. Change something about your workout once a week for 13 weeks. You will see some amazing and surprising results. Make the commitment to yourself.

Have fun and be healthy, change can be good.

Your Body Will Thank You

2010-01-25T13:17:00.000-08:00

Bret Thorson, Get Fit NYC trainer, writes:

Sometimes exercise benefits can be hard to quantify. One person who lives a very healthy life won't ever know for sure what pitfalls he may have avoided; maybe arthritis or cancer, maybe obesity. Over the long run, probably something debilitating on one level or another.
On the other hand, sometimes the results are very clear.
I believe our bodies and psyches have built in mechanisms that encourage us to stay active. Exercise high comes to mind. Other benefits include feeling fitter in general, feeling more self-confident, or receiving unsolicitated compliments.
But what about blood circulation? I know that if I am inactive for more than a day or two I tend to start feeling pockets of tension in the back, and sometimes the neck, or at the site of an old injury. Our muscles have a layer of sticky film overlapping them called fascia. It's a bit like spiderweb material and it's known to grow stickier the more inactive we are day to day. As we consistently raise our activity levels, that fascia loosens up AND our blood better circulates all the things our bodies need and eliminates the junk we don't. As our bodies adjust to regular heartrate elevation, neurons fire more rapidly and effectively and the system as a whole better supports an aroused and stimulated physical state. I know for certain that if I'm feeling the couch potato blues the best thing I can do is to go exercise. I may need to start off slowly or choose a low-impact activity at first to allow my body time to transition, but my body will thank me and the result is that I feel much better and happier.

Don't be Lied to About How You Burn Fat!

2010-01-23T13:14:00.001-08:00

Don't be Lied to About How You Burn Fat!

This blog has a few numbers in it so please don't panic. The numbers are not the main message. The main message for today is that you should probably focus on doing more than the minimum. What would you expect from following the basic guidelines for any endeavor? The basic outcome. That is it, nothing more. The guidleines from the CDC are just to keep from getting more fat IF you follow their guidelines for eating as well, and how many people actually get their 5 serving of veggies a day, much less the 30 minutes of light exercise. Do this and expect the MINIMUM results. So why not try to see what the MAXIMUM results can be for you?

Some people need maximum results for their weight loss RIGHT NOW! If you have trouble walking at all, or you cannot climb stairs pain free, then you need top have maximum results in minimum time. What can you do? Combine your cardio and weight workouts for 90 days. Commit to 90 days of eating by the Food Guide Pyramid. It is more in depth than you think, but within less than 5 minutes you can find out how much you should be eating of each type of food. Included in the pyramid (www.mypyramid.gov) is physical exercise. It does list the minimums so keep that in mind. Strive to achieve a healthy weight, chances are you need to lose weight, not just maintain.

So if you think that just walking 30 min a day is going to burn your fat, you are being lied to. Although it is true that you tend to burn about 90% of your calories from fat at very low intensity, you burn very few calories. Then there is the Cross-Over point in exercise. At this point you can burn 3x the total calories and burn 50% of your calories from Carbohydrates and 50% from Fat. Basic quick math:

If you only burn 100 calories an hour at low intensity (25% of your max, walking), 90 of them will probably be from fat.

If you burn 300 calories an hour at a moderate intensity (60% of your max, jogging), 150 of them will be from Fat.

If you burn 500 calories an hour at high intensity (90% of your max, running), 100 calories will come from Fat.

These are just for easy numbers. If you are running for an hour, as you would in a long race in which you do not stop, you would probably burn about 600 calories for a 6 mile race if you weigh about 130 pounds. That would probably be about 800 for me since I weigh about 175. Adjusted for what my fitness level is that would be about 60/40 fat and carbohydrate respectively.

So go out and challenge yourself today, and every day for the next 90 days. Go for one jog this week, and lift weights twice. Next week add in a bike ride. Take your spouse or a friend for a walk, then race them. Make it fun. Or if it is not fun, do like the Southern Baptists say, "fake it , until you make it."

Ready to hit the gym?

2010-01-22T11:19:00.001-08:00

Ready to hit the gym?

(or at least get out of your chair?)

So we have discussed periodization, strength, lifestyle and running, now let's get moving. Just take the first step. If you are the person who is motivated by the voices in your head saying "Move!" then come back tomorrow. If you are the person who is looking for those motivating words that will make you move, here they are: "Premature Death." Not moving, or inactivity, leads to premature death. It is not quick and painless; it generally pretty slow and painful.

When you move you help to flush toxins from the muscles. Moving, whether for exercise or another reason, helps to send fresh oxygenated blood into the muscle fibers and take away carbon dioxide that is in the blood stream. I am not certain exactly why these toxins build up in our muscle cells, but it may be so we don't sit on our keisters all the time and get fat. So it is know wonder that you feel crummy when you don't get out and move.

There is no pill that is going to make you fit and there is not one in the FDA pipeline either. There are pills that can help you lose weight faster, but there are still no pills to help. You can go to the doctor and get pills to combat the effects of not moving but they all have side effects.

Go move while you are able. For that matter go move BECAUSE you are able. Do what you can today and then challenge yourself tomorrow to do a little more. There are people in hospitals and war torn countries who wish they could go play. If you need extrinsic motivation, do it for them. If you need intrinsic motivation, do it because that pain you are having might go away if you move.

Start with basics, like the push-up and the squat. These may be slightly harder than walking for 10 minutes, but they are basic movements that everyone should be able to do. Let's face it you squat every day and if you were to fall down, being able to do a push-up is awfully helpful in getting back up.

Periodization for All!

2010-01-21T09:56:00.001-08:00

Periodization for All!

The secret behind any good exercise program is adherence. If you stick with a program of exercise and diet for 90 days you will probably see some very good results. Lose focus and forget what you are doing for a few days within that 90 and you will probably have trouble adhering to the rest of the 90 days. It's just basic behavior modification. Make yourself stick to ANYTHING for 90 days and will become a habit.

Periodization, the concept of altering your workout to achieve gains and resist injury, is one of the safest and most effective ways to keep getting healthier. Although the concept is generally applied to strength and endurance conditioning, as heavily researched by Tudor Bompa, it has also been applied more recently to nutrition for sport and exercise performance by Bob Seebohar. I will review the basics.

Defintions: Repetitions - the number of times a given exercise is performed.

Sets - Performing an exercise for given number of repetitions.

For a 13 week program of strength exercise:

1. Muscular Endurance -Begin with weights that you can handle for about 15 to 20 repetitions for the 5 major muscle groups. Make this challenging for 4-5 weeks by finding what you can do for ONLY 15 repetitions per exercise for 2 or 3 sets, 2-3 times a week.

2. Muscle Hypertrophy - Next move to about the same exercise for 4-6 weeks at a higher weight that you can only handle for 8-12 repetitions for 3-4 sets per exercise. The weight you can lift 8 times in the first week you should be able to lift for 10 or 12 in the second or third week of this phase. Be safe and gradually increase resistance.

3. Power - For the most challenging phase spend 3-4 weeks doing a weight that you can only lift for 5 or 6 repetitions of 2-4 sets 2 or 3 times a week. This phase requires more recovery between sets and between days when you lift. It is also the most taxing on soft tissue. I personally only lift this phase for 2 weeks at a time; more than that I feel an uncomfortable tightness in the joints.

4. The transition phase - This phase should last 1-2 weeks. At this phase I like to find a balance between the first 2 phases; some exercise I lift for 12, some I lift for 15. At any point they are meant to be done for a lighter over-all workload. This allows the joints and muscles to adapt to the stresses they have been subjected to for the last 12 weeks. Your body is able to rest, a key component to exercise, and become more efficient for the next round of increased workload.

This has been an overview of the basics of and a quick intro into periodization principles. When beginning an exercise program please make sure you are cleared by your physician first.

A quick note - Try to keep your workouts to about an hour. Studies have shown increased dropout rates for workout plans that require more than an hour.

Good luck, have fun, and be healthy.

How Strong are You?

2010-01-19T17:35:00.001-08:00

How Strong are You?

So we have all been told that we need to lift weights/do resistance training exercise. What does that really mean? Are we supposed to look like Arnold Schwarzenegger in Conan: the Barbarian? I would hope not, but lifting weights or even your own body weight, with the intention of becoming stronger, has some very big benefits.

I will not make any outsized claims as to what strength training does or doesn't provide. The science proves strength training makes you stronger. Peer-reviewed scientific research articles are what I use for my information regarding health and exercise; not random, unsupported claims made by trainers or fitness product companies, and not claims found on the back of a supplement bottle.

By gradually increasing the work load of the major muscle groups (legs, back, chest, arms, abdominals and shoulders) for a 12 week period, the following results have been seen and proven:

1. Increased insulin resistance - the body is better able to handle the sugar consumed without an excess of insulin.

2. Increase in lean muscle mass - the first 6 weeks are mostly neurologic adaptation, after that the body has to increase the motor recruitment of the muscles to handle the increased load.

3. Decrease in total serum cholesterol - it was believed that only cardiovascular training reduced cholesterol. More studies are showing a decrese due to strength training as well.

4. Reduced body fat - that doesn't mean you can still eat all the pizza you want. You can reduce ("burn") what you've already stored.

5. Become more efficient at expending calories - this makes losing weight easier.

So you can begin with 20-30 minutes, 3 times per week, and see some pretty amazing benefits.

Here are few tips to get you started:

1. Start with a weight you can handle for 15 repititions of a given exercise.

2. Start with your larger muscles first - everyone wants nice arms, but biceps curls don't burn a lot of calories. The hip area has the highest concentration of muscle and largest muscles in the body.

3. Give your self time to recover - if you are still sore 2 days later(you probably will be after the first time) then go again on the 3rd day.

4. Seek professional help. Find a reputable trainer with a good track record. I do email programs and if you have a computer camera, I can watch you work out.

5. Start light. It's better than sitting on the couch.

6. Stop when you feel pain, not just mild discomfort -

7. Set a goal of 90 days - that is how long it takes to really make a change. It is also why P90X works so well. If you work out with me for the next 90 days I can get you some pretty impressive results.... but it will cost you (and you will have to go skiing with me on Sundays).

Have fun and be healthy.

How are our knees?

2010-01-18T11:42:00.001-08:00

How are Your Knees?

In the latest edition of ACE Fitness Matters, the Journal of the American Council on Exercise, their was an article about how running can save your knees. They pointed to 2 recent studies involving distance runners in which researchers found fewer knee injuries than their non-running counterparts. The article points out a few flaws in the study, like its small cohort size and the studies were done mostly on professional/elite athletes. However, a growing amount of research is showing us that "it is better to wear out, than rust out."

Dr Paul William of UCLA is author one of the largest long term studies of runners, The National Runners Health Study(its main flaw is that the information is "self reported" rather than physician reported in some cases). The increase in HDL cholesterol, the Good Kind, was shown to be comparable across age ranges and was shown to increase with every increase of 15 miles per week. These effects stretch into the 70s as well as younger runners. The decrease in LDL cholesterol was not as great over the age of 60 but that may have to due with a decrease in bile acid production and its ability to remove LDL from the body. As a note, faster runners also had higher HDL.

So why do I choose running as my means of exercise to write about most? Quite simply it is one of the easiest ways to incorporate exercise into your day. Running has a "Low cost of entry," it just costs you the price of your shoes and workout wear. Running also has a pretty darn good bang for the time spent doing it, about 400% of the Net Calorie Burn of walking (you burn more calories per mile running and you go twice as far). So the new studies show that you also build the muscles AND cartilage around the knee joint when you run.

So you say you have "Bad Knees," I'm not buying it. What, are they talking in the library? Shooting spitballs? Unless a doctor has told you not run AND you got second opinion on that, then you should be out there running. It is a very natural form of activity. It was the runners who got us where we are, the others got eaten by the sabre-tooth tigers.

Here are a few suggestions to get you started:

1. Go get fitted for a pair of shoes. You can throw on a pair of Keds and do alright, but a good store will video you running in several pairs of shoes and put you in the best one for you.

2. Start slowly and build slowly. If you haven't run before, ever, go to a track and jog around slowly 3 or 4 times, or jog around your block 1 or 2 times.

3 Hire a coach. They will help you design a program you can stick with that is safe.

4. Attend a clinic at a local running club. The social aspect may be enough to keep you going on the cold winter months and the heat of summer. See links below for local clubs.

5. You don't have to run a marathon your first year. As a marathon veteran, I can tell you you have to really like running to train for a marathon.

6. Start your own running group. Remember that bird house you built with your dad? Your new running friends will remember what you have built.

7. Listen to what your body tells you. If you are new to exercise you will have to tell yourself not to stop at first, but pain in a joint is a sign to stop. Usually there are warning signs before that pain.

8. Just get outside and move. It may take your body a few days to recover if you are new, but it will thank you.

http://www.rrca.org/

http://www.coolrunning.com/engine/4/4_4/index.shtml

Make it your Lifestyle

2010-01-15T16:12:00.001-08:00

Make it your Lifestyle

I read an article in Triathlon Life magazine, the magazine published by USA Triathlon, entitled "Is Triathlon Recession Proof." It quotes a New York Times article suggesting the sport of triathlon may be "recession proof." The article was published in late 2008 (I was throwing out some magazines and found this one in the stack) but it still seemed to ring true. My ideas about the sport were confirmed when they said that triathletes just seem to make it a part of their life. Some race directors even saw 20% percent of their race attended by college students.

Why does this still happen in an economic downturn? Because these people make it part of their lifestyle. They make it part of their every day life. Do want you to become a triathlete? You bet I do. I also want you to hire me as your coach, but that is for another day. What I really want from everyone is to make doing something active part of their every day life. "Use it or lose it" has been scientifically proven. Lack of activity is a greater cause of arthritis than is activity. Lack of activity has been linked to early death. Early Death! I like living even it is just to my next race.

Maybe you have a child or a grandchild you would like to live to see. maybe you want to see what feels like to be 60, 70, or 80. If you don't like what feels like in your 50s then you can do something about it. Start moving in your 50s. Hey, you might find you like it. Sure their are some minor aches and pains involved with being active but they are just from actually using your muscles and go away in a few days. The aches from not using your muscles last much longer, not to mention to the side effects of the meds you have to take to alleviate the pain.

Some simple steps:

1. Go for walk as fast as you can. Don't panic when your heart starts to beat fast, it is normal.

2. Buy some exercise clothes. New materials can help you stay warm in the cold, cool in the heat.
3. Find some friends to exercise with. Triathletes like associating with other healthy people.

4. If you don't like competition, don't go to compete. Exercise can be done for its own sake, but having something to aim for makes it better.

5. Smile when your exercise. It has been proven to make it hurt less, and grimacing can age you prematurely.

Sometimes I Don't Get "IT"

2010-01-13T08:33:00.001-08:00

Sometimes I Don't Get "IT"

I have to admit that I don't think like everyone else. I am sure of this, but we don't really know what goes through another person's mind. I don't get Reality TV; spending hours watching shows about Hollywood, or getting your news from only one source. However, since this is about your health and fitness, I do "get" exercise and eating.

   I like to eat. I like to exercise. But even on a basic level I just like to move and move comfortably. I like food that tastes great and I like a run through the woods. I wasn't always this way. There were times when I was less healthy; when I would eat just about anything with little regard for the long term effects. I understand that I am in the health industry and that it is more or less my job to know about exercise. However, it is not my job to know everything about food and nutrition. Enjoying food and being conscientious about nutrition is my passion. I never ate a calorie, could not tell you what one tastes like. I have eaten burgers, salads, nuts, pizza, tofu, tempeh, snails and, of course, many other things. We all have to eat and so we should all make it our business to know what we are eating.

   Now to what I don't get: I don't get the second 10 pounds someone puts on. The heaviest I have ever been was 194 pounds. I was a very serious weight lifter and workout guy then. I was doing a workout that an NFL team gives their linebackers and tight ends. I could squat and bench press and do pull-ups with obscene amounts of weight. My body fat was, using calipers and a Jackson and Pollock calculations, around 8.5%. When I switched over to doing to more endurance type of exercises I lost 18 pounds in about 8weeks. My body does not "like" being that big and I felt it. How often do we actually take the time to acknowledge how our bodies feel? Try it next time you eat. Pay attention to what your body is telling you. Thirsty after eating? The food probably had too much salt. Stomach not happy? Probably too much fat in the food or what you ate was past its expiration date. Tired after? Probably too much sugar in the food.

   According to a Businessweek article in 2008, 40 billion dollars are spent annually in the diet industry in the US. Divided by the roughly 300 million of us, that is more than $1300 per person per year. That is about 400 Big Macs per person. Now i know I did not go on a diet last year and neither did my immediate family, so those statistics are not right. Maybe if we just paid attention to what we ate and moved a little more we could find a whole new industry to replace the diet industry: Moving.

So a few tips:
1. Don't eat while you are moving. Eat at a table with a knife and fork, you will consume fewer calories.
2. Go for a walk after you eat. A 15 minute walk could save you a bundle on antacids.
3. Know what is in your food. Learn how to read a label beyond the calories and fat grams. Can't pronounce the ingredients? don't eat it.
4. If you are not at a healthy weight, begin to reduce your calories today. Start by reducing your saturated and animal fats.
5. Do something to get moving. Something, even a little, is better than nothing.

2009-08-05T19:41:00.000-07:00

Don’t Be Part of the Problem

I know it sounds simple, but that is because it is. Simply put DO NOT BE PART OF THE PROBLEM. Obesity costs the health care system $147,000,000,000.00 every year, most of it from diabetes drugs. That number will escalate even further as the joints of the obese begin to wear out sooner than their more active counterparts. Begin with exercising an hour a day.
“OMG an hour a day! That is a lot!” you say. Not really. We get a cumulative effect working for us. Here is a tip: Park in the first spot you see when you pull in to the parking lot of your grocery store. That’s right, as far from the door as you can park. Better yet, take a bicycle to the store. You are then limited to how much you can fit on the bike and so you will make a wiser choice in what you actually buy. Twinkies: Nope, no room. Steak: we have room for that. Veggies: always room.
Here is another tip. Don’t buy anything that has to be boxed or canned. If it is in a box or a can it probably has enough sodium for a small horse.
Now try this one: READ THE LABEL. If you have trouble pronouncing anything, that’s right ANY THING, on the ingredients list, DON’T BUY IT. Peanut butter should only have peanuts and maybe, MAYBE, salt. No Hydrogenated anything.
Take a walk after meals. Mow your own lawn. How many fat people have a problem with illegal immigration, but have an illegal mowing there lawn for them? In Arizona, the number is pretty high. Here in NJ its pretty high, too. (I mow my own lawn, thank you very much).
Garden. Two fold benny here: 1) you burn calories weeding, tending the soil, and picking your crop. 2) You get fresh vegetables and fruit. You also get the added benefit of treating this country as the bountiful land that it is. In the south there is a lot of “Rah Rah, Love this country” and then eat your weight in fried food every day. I love this country, but we produce approximately 3600 calories per person every day, we subsidize it with the Farm Bill (By the way the Farm Bill for 2008-2012 [H.R.2419] costs every American household almost $2600 and is $286,000,000,000.00) and then we pay again when the poor have to go to the Emergency room for indigestion. (Most people only need 1500 calories per day, an addition of 3500 extra calories results in a 1 pound weight gain. If you ONLY consume 2500 calories per day you will gain about 1 pound a week without any exercise.

So go do something active today, and then do it again tomorrow and the next day. If you are “too tired” do it anyway. You body will adapt (its pretty amazing that way) and you will have more energy tomorrow. Go be active. Go be active. Go be active.

In good health and good humor.

2009-07-14T16:08:00.000-07:00

A Little Clarification
www.getfitnyc.com

Let me explain a little something. I have said that being fat is un-American. I have not received any feedback that ANYONE has felt otherwise. However it is not just being fat that is so bad. It is being fat and doing NOTHING about it. I grew up with a mother who had five children, a weight problem, and the time to attempt every new diet that came out.

Dieting does not work. Let me say it again: DIETING DOES NOT WORK. I could not even begin to tell you what a calorie tastes like. But I can tell you that the chicken/apple sausage I had with breakfast has 11g of Fat, 1g carbohydrates, and 14g of protein totaling about 130 calories. I can also tell you that it has a nice snap to the skin, can be cooked in very little oil (none if you have a no-stick pan), and is a little on the salty side with a sweetness that compliments the chicken flavor, and I like it just a touch burnt. The bread I had it with was fresh from the bakery Sat and the brown eggs had a slightly heartier flavor than the white ones I had to buy last week. Describe your food. Write down what it tastes like. Write down how it looks, how it makes you feel when you eat it, how you were feeling before you ate it, why you chose to eat what you did.

My eggs were scrambled, there was 1 whole egg and 1 just white (removing all the cholesterol and fat from that egg and leaving half the protein) so it was more pale yellow than 2 whole eggs, the sausage was scored on both sides for easier and quicker cooking, and I put some reduced sugar cherry preserves on the wheat toast. I was feeling like I had not had enough protein yet, I was a little stressed because work is not as busy as I would like, and I felt satisfied after I had eaten and was ready to take on the rest of the day.

If you are aware (some call it being present) of your food then you make better choices. If you are aware of your choices then you make better choices also. There are alternatives to high fat, high calorie, high sugar, low nutrient foods. An apple costs about the same as a Little Debbie snack cake with NONE of the junk calories. Yes, an apple is mostly sugar and fiber, but it also has micronutrients that help your body to function better. You can also pair an apple with a handful of raw nuts to slow the insulin response as well as get some protein, omegas and necessary fat.

If you need some junk calories then you need some sugar in car’s gas tank. Why do we spend so much money putting good fuel in our cars but not in our bodies? All of the “premium” food is on the outside aisles of the supermarket. All of the “regular leaded” foods are on the inside aisles. Just like leaded gas, these items contain junk that your body, excluding a small part of your brain, does not want. When the craving centers in your brain get in the way of making healthful decisions then you need to slow down, have a glass of water, and pay attention to what your body is really telling you. A sugar craving is often a call for more energy, generally signaling a lack of sleep or an imbalance in your diet. Sometimes it is even a signal to take a nap or eat a piece of fruit. A hunger craving is also frequently mistaken for thirst.
In our push for better health do not miss the big picture. Skinny is not the goal. Fat is not the goal. Healthy is the goal. If you can live to a healthy old age then you can see your children graduate college, your grandchildren go to high school, and your great grandchildren can text you about your lunch date.

Before you reach for your next bite ask yourself, “Is there something I can do, right now, with this decision, to make myself better and healthier?” I truly do not mind you being overweight. I do however, absolutely deplore, complaining about it and doing nothing. I do love to see those with slightly more weight than they are comfortable with out getting some exercise. I give encouragement when I see them walking, running, or bike riding around the NYC area.

You have to start somewhere, and the first step is usually the best place. Pick up something heavier than you normally would today. Park at the back of the parking lot. Walk to buy your groceries. Run to the gym. Ride your bike. Go for a walk after meals(I have said this one before). Challenge yourself. Get regular sleep. Don’t eat when you’re emotionally charged. Forgive someone you have a grudge against. Strive for happiness. Achieve healthy choices every day. Go be healthy America.

Have some Healthy Independence

2009-07-06T09:01:00.000-07:00

It is un American to be Fat/Obese/Overweight?
www.getfitnyc.com

The increase in obesity in the United States has been a trend for so long now that we accept it as “The American Way.” I say that is dead wrong. We are a healthy, strong and capable people. We know that when the time is right we stand up for our country to make it stronger. However we are continually destroying ourselves by taking in low quality, nutrient depleted calories. Our health as individuals and our health as a nation require our vigilance.

In these tougher times we need to demand of ourselves and each other that we remain healthier. Get your eyes checked regularly. Go to the doctor. Use the preventive medicine that your insurance pays for. Be physically active. Get insured. I know that this topic is sensitive. I want health care to be affordable, and I want everyone to have adequate coverage. There are enough well people in this country, who are not insured to balance out the market. Moreover, tens of millions of Americans suffer from preventable diseases. Now if those tens of millions just started, that is it, just start, exercising every day then we could put a major dent in this insurance debate.

You don’t even have to wait until Congress passes health care reform. You start passing it on your own. If you have joint pain, then do something about it, lose 10 pounds or take the medication prescribed to you. (There are water based classes to get weight off of your joints to exercise.) Reports say the problem needs to be addressed at the highest levels of government. Well that is us, the people are the government. Since people say all politics are local, it does not get more local than yourself. Pass your own healthcare reform. Be active!

Reuters reports that in Miami, insulin injections are the number one fraud perpetrated against Medicare. Insulin injections are becoming so commonplace, and the government pays out such massive quantities for this, that even the criminals saw an easy in road. With the prevalence of Type 2 Diabetes becoming more prevalent in younger people it is imperative that we shake each other by the shoulders and say: “Wake UP! Snap out of it! The government is not going to help your obesity.” Are you waiting for the government to step in say you can’t go to McDonalds because you’re too fat? YOU! Have to make the choices for yourself. It is personal. If you take it personally, well then you should. I know there are medical conditions that make people obese. But they are rare. “I’m big boned.” No you’re Big Mac’ed.

Do a set of push ups during commercials. Walk in place while you watch SportsCenter. Watch TV standing up. Walk around the block for 15 minutes after meals. 3 meals x 15 minutes = 45 minutes of exercise. You will feel better, your digestion will be better, your waistline will shrink and you will be doing something good for your country. So start today. Work off that BBQ from this weekend. Go to the gym. Start a group of walkers in your neighborhood. Don’t know where to begin? That is where a personal trainer comes in handy, but you don’t need a trainer to know how to walk.

Blueprint for a Healthier America: Modernizing the Federal Public health System to Focus on Prevention and Preparedness- Trust for America’s Health www.healthyamericans.org
Government moves to staunch major Medicare fraud –Reuters-July, 1, 2009

What are you REALLY waiting for?

2009-06-30T08:08:00.000-07:00

What are you Really Waiting For?

www.getfitnyc.com

So the summer is here and some say it is too hot, it is too wet, the sun is out, I don’t like to sweat and on and on. I have been exercising pretty regularly since I was about 7. I started running with my father (or actually behind him until about age 16) very early on. I started lifting weights at age 15. I started biking more seriously in 1998. I did my first Pilates around 1997, my first Yoga around 2001, it goes on.

I do not, for the life of me, understand why anyone would keep putting off exercise. My uncle was 400 pounds when his doctor finally told him he was going to have a heart attack and he probably would not survive unless he lost weight. He eventually lost 160 lbs to get down to 240. Now for the record that is about 50% more than I weighed in high school and about 45% more than I weigh now (I grew 2 more inches taller after high school). He has since died but kept the weight off until his death.

So what makes us wait? When you put on five pounds you may not notice, but your clothes do. When you put on 10 lbs you need new clothes. When you LOSE 10 lbs you want new clothes. When you put on 50 lbs, you need a new heart. It is called “The devil you know versus the devil you don’t know.” You have adapted to the extra weight. Your muscles got stronger to handle the extra weight, your heart rate increased to pump more blood to the extra area, and your blood pressure went up to get the blood to the extra surface area. You also become resistant to insulin. Since insulin is used to regulate the sugar in your cells, you may require insulin injections to regulate your blood sugar. Even irregular exercise has been shown to increase the body’s regulation of insulin as well as many other hormones.

I have heard the excuses. When I introduce myself and my occupation at a party or anywhere else I become the fitness confession booth: “I have been meaning to get back to the gym.” “I haven’t exercised in months.” “Oh, I ate so much this weekend.” And my favorite “I am too out of shape to work out.” But you have to WANT to change, whether it is your weight, your clothes, or your hairstyle. But none of these are as important as achieving a healthy weight.

A healthy weight begins today. It begins by choosing to go for a walk after meals, choosing fresh fruits and vegetables, and cutting back on your meat intake. Being healthy is at the core of being a conscious human. Pay attention to how you feel after you eat, feel crummy, don’t eat the same thing again. Sound simple? It is. If you have an emotional to attachment to a particular food that makes you feel lousy after you eat it, then address why you needed it in the first place. Food does not have to be only fuel. Use the comfort food sparingly, and seek comfort elsewhere.

You have the power to control your weight. If you do not have the power, seek professional help. Doctors know what to do to regulate your weight. Psychiatry is effective for eating disorders. A nutritionist can arrange your diet. And a personal trainer is excellent for guiding you to proper exercise. Start today, right now!