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.
Wednesday, March 31, 2010
Monday, March 22, 2010
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.
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.
Sunday, March 21, 2010
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.
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.
Tuesday, March 16, 2010
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.
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.
Wednesday, March 10, 2010
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.
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.
Tuesday, March 2, 2010
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).
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).
Monday, March 1, 2010
A simple Healthy Breakfast
A simple Healthy Breakfast
by Andrew Nelson for www.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!
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