Is it Next Season Yet?

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.

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

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...

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

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?

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

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)

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

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

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

Be an ATHLETE!

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

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

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

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

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

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

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!

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

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

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

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!

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.

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.

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

Staying Light on your Feet

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

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

Running and Breathing

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!

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

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

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

More Injury Prevention Tips

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

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!

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!

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

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

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

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

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

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

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

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

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

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

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

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

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

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.