I don't usually promote other blogs on my own but this one is from Steve Edwards, co-creator of P90X. Steve is a great fitness person since he does some of the toughest sports out there (without actually racing in a Spartan Race, Ha Ha!). Steve bikes, runs, and climbs. He is also a sort of Renaissance Man as far as fitness goes. He does not stop with lifting or indoor cycling or running miles on end or keep his workouts confined to the gym. He lays out the P90X2 program a little but mostly as a tease.
There also a link to an evolution of the programs Steve has helped to develop. Take a read. I kept my blog short to give you time for his blog and time to get your sweat on today. Now read a little and go work out!
I can be a computer idiot sometimes so you might have to copy the link and paste it in your browser.
http://steve-edwards.blogspot.com/2011/12/p90x2-for-outdoor-athletes.html
http://steve-edwards.blogspot.com/search/label/P90x%20mc2
Tuesday, December 13, 2011
Sunday, December 4, 2011
A little Vanity
A little background: I moved to NYC from GA in 1994 to pursue a modelling career. It did not work out well for that field. It worked out for my clients that I have now. I also re-found the love I had as a kid for running through the woods.
My friend Roy at www.RoyFriedmanPhotography.com took this picture. My form does not look like I want it to. He kept telling me to reach my foot out in front of me like I was flying down the trail.
Roy needs some of my coaching:
I run in Minimalist shoes because I get a better feel of when my foot hits the ground. From there I work to pull my heel straight up to my butt. It does not always work like that. Sometimes on the trail you have to jump over a log, rocks, roots or something. Leaving the foot on the ground for less time leads to less injury both on the road and off. There is some great science behind this but I will leave it out.
I run trails because they are close enough to NYC(if you know where to go) to feel like I have run away from the City that Never Sleeps. I feel like a kid in GA running through the woods again. I like to run fast so I use the track for speed and I use the woods to feel like a kid.
Thanks to Roy for the photo. Thanks to the New York State Parks system and Nature for providing a fun trail to run. Go out and enjoy the outdoors. Get yourself moving. Keep yourself moving. Go get some run coaching.
Monday, November 28, 2011
Still got Turkey?
Still Got Turkey?
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
My turkey Chili Recipe;
All spices are to taste. I like a lot of cayenne, chipotle, and smoked Spanish paprika.
2lbs turkey – if you have leftovers : Use them!
2tbsp Olive Oil
1 large Onion ( I prefer Red) – Sweet onions are for burgers – chopped in ¾ in pcs
1 each – red, orange, yellow, and Green peppers – chopped in 1 inch pcs
2 containers Pomi – chopped tomatoes
2 containers Pomi – strained tomatoes
2 cans black beans – organic please
2 cans Chick Peas/Garbanzos
2 cans Red Kidney Beans
1 can Pinto Beans
1 cup chopped into ½ in pcs carrots
¾ tsp Salt
Chilli Powder of choice
½ -1 tbsp Cayenne
½ -1 tbsp Ground Chipotle Peppers
½ -1 tbsp Smoked Spanish Paprika
2 chopped fresh jalapenos remove seeds for less heat
Cook Turkey unless it is cooked through already. Stir in onions, salt, and chili powder. When cooked through add in tomatoes, spices and beans. Add 1 Pomi container of water. Set on low and simmer uncovered for 1 hour. Add peppers and carrots, simmer for 1 more hour covered.
Cool and put in the fridge overnight. Re heat prior to eating the next day. This can be prepared in the morning and eaten in the evening but it is better over night.
by Andy Nelson for www.getfitnyc.com
andy@getfitnyc.com
My turkey Chili Recipe;
All spices are to taste. I like a lot of cayenne, chipotle, and smoked Spanish paprika.
2lbs turkey – if you have leftovers : Use them!
2tbsp Olive Oil
1 large Onion ( I prefer Red) – Sweet onions are for burgers – chopped in ¾ in pcs
1 each – red, orange, yellow, and Green peppers – chopped in 1 inch pcs
2 containers Pomi – chopped tomatoes
2 containers Pomi – strained tomatoes
2 cans black beans – organic please
2 cans Chick Peas/Garbanzos
2 cans Red Kidney Beans
1 can Pinto Beans
1 cup chopped into ½ in pcs carrots
¾ tsp Salt
Chilli Powder of choice
½ -1 tbsp Cayenne
½ -1 tbsp Ground Chipotle Peppers
½ -1 tbsp Smoked Spanish Paprika
2 chopped fresh jalapenos remove seeds for less heat
Cook Turkey unless it is cooked through already. Stir in onions, salt, and chili powder. When cooked through add in tomatoes, spices and beans. Add 1 Pomi container of water. Set on low and simmer uncovered for 1 hour. Add peppers and carrots, simmer for 1 more hour covered.
Cool and put in the fridge overnight. Re heat prior to eating the next day. This can be prepared in the morning and eaten in the evening but it is better over night.
Wednesday, November 23, 2011
Actually Losing Weight over the Holidays
You can start a diet and exercise program during the holidays but you should get some support.
Your friends who invite you to their party do not want you on a diet and you can bet they don't want you doing air squats between Karaoke Carols. So what are you to do? here are a few ways to begin or maintain a weight loss regimen this holiday season (if you can do it now then you can do it at any time during the year!):
1- Most important is to enlist a group of friends to begin together. There are great programs that offer community support, a key cause of success in any behavioral change. (http://www.teambeachbody.com/connect/beachbody-challenge?tracking=BEACHBODYCHALLENGEDOTCOM)
2- Take a before Photo! This alone scares the Hell out of most people. It is a phenomenal way to stay motivated. If you don't like how it looks then start today to change it. Imagine what you will look like in a year if you don't change your behavior today.(refer to #3)
3- Set a goal and put it on paper. Now to make it real: Imagine how you will feel if you achieve your goal. Now imagine how you feel in 1 year if you have not achieved your goal. Write this down or put it on your computer and print it! Look at it every day.
4- Take a picture of everything you eat. That's right! Everything! this will change your behavior by simply making you aware of what you are eating. Most People will choose a healthier option simply by being aware of what they are eating.
5- Make it a Competition! Put some money on the line! Don't like betting for money? Bet something else - sweeping, a movie, a trip. Bet all of your friends. Whoever loses the most or changes the most wins. More inches can then beat out more pounds lost to allow for muscle gain.
Now set yourself up for success by choosing 60 or 90 days. You and your friends can all keep at it for 60 - 90 days. If you start this Sat with me in NYC that will take you to about Valentines Day if you go for 90 days. That could be a great V-day celebration.
Details: Andy and Shay's NYC Fit Club
Shetler Studios
224 West 54th St #12
New York, NY 10019
Saturdays 10-11AM
We will be doing reVabs (since Shay is in it and it is amazing)
Your friends who invite you to their party do not want you on a diet and you can bet they don't want you doing air squats between Karaoke Carols. So what are you to do? here are a few ways to begin or maintain a weight loss regimen this holiday season (if you can do it now then you can do it at any time during the year!):
1- Most important is to enlist a group of friends to begin together. There are great programs that offer community support, a key cause of success in any behavioral change. (http://www.teambeachbody.com/connect/beachbody-challenge?tracking=BEACHBODYCHALLENGEDOTCOM)
2- Take a before Photo! This alone scares the Hell out of most people. It is a phenomenal way to stay motivated. If you don't like how it looks then start today to change it. Imagine what you will look like in a year if you don't change your behavior today.(refer to #3)
3- Set a goal and put it on paper. Now to make it real: Imagine how you will feel if you achieve your goal. Now imagine how you feel in 1 year if you have not achieved your goal. Write this down or put it on your computer and print it! Look at it every day.
4- Take a picture of everything you eat. That's right! Everything! this will change your behavior by simply making you aware of what you are eating. Most People will choose a healthier option simply by being aware of what they are eating.
5- Make it a Competition! Put some money on the line! Don't like betting for money? Bet something else - sweeping, a movie, a trip. Bet all of your friends. Whoever loses the most or changes the most wins. More inches can then beat out more pounds lost to allow for muscle gain.
Now set yourself up for success by choosing 60 or 90 days. You and your friends can all keep at it for 60 - 90 days. If you start this Sat with me in NYC that will take you to about Valentines Day if you go for 90 days. That could be a great V-day celebration.
Details: Andy and Shay's NYC Fit Club
Shetler Studios
224 West 54th St #12
New York, NY 10019
Saturdays 10-11AM
We will be doing reVabs (since Shay is in it and it is amazing)
Monday, November 14, 2011
Motivation and Destruction
There are 2 important fitness and health details I remind my clients of:
1- Abs are made in the kitchen
2- You get stronger when you recover.
Abs are made in the Kitchen:
You can spend all day doing P90X, reV abs, or any other great workout program, but it if you don't eat properly for your goals then you will probably give up before you achieve your goals. We all love a "come from behind" story but you do not want to put yourself behind from the start. Seek a professional to help you get your eating in order. If you just have no power over bad food in your house then you should not bring that food into your home. If you smell Mc Donald's french fries and you "have to" stop in then find a different route to where you are going(you will burn extra calories just thinking about the new route).
You get stronger when you recover:
Have you ever picked up a weight that is light at first then gets really heavy after a minute or less? Of course you have at some point. That is how the body works; we lose strength as we exercise. the amazing thing about getting weaker during your exercise is that you get stronger when you recover properly. Your body will see that a stress has been placed on it, magically produce either more muscle or more energy producers withing the muscle cell and you get stronger next time. (There is a lot of Real science behind recovery but most readers don't care to know). As the muscles recover you have more strength, more energy, and more endurance than before.
The complaint I hear from most beginning exercisers is that they are so tired after working out that they don't have the energy for anything else. I tell them to be patient, it takes about 2 weeks of consistent training for your energy level to improve. As you begin to exercise remember to clean up your eating as well. Cleaner eating will make the results come faster.
Look at your eating and exercise habits to find room for improvement. There are quick and easy ways to make your life healthier: Deep Breathing can be done anywhere, drinking enough water is simple, sneaking in exercise is as easy as sitting down 10 times instead of just once each time you sit down at your desk.
To clean up your eating start with Shakeology, "the healthiest meal of the day", to fill the holes in your diet.
be healthy out there, there are toxins everywhere.
1- Abs are made in the kitchen
2- You get stronger when you recover.
Abs are made in the Kitchen:
You can spend all day doing P90X, reV abs, or any other great workout program, but it if you don't eat properly for your goals then you will probably give up before you achieve your goals. We all love a "come from behind" story but you do not want to put yourself behind from the start. Seek a professional to help you get your eating in order. If you just have no power over bad food in your house then you should not bring that food into your home. If you smell Mc Donald's french fries and you "have to" stop in then find a different route to where you are going(you will burn extra calories just thinking about the new route).
You get stronger when you recover:
Have you ever picked up a weight that is light at first then gets really heavy after a minute or less? Of course you have at some point. That is how the body works; we lose strength as we exercise. the amazing thing about getting weaker during your exercise is that you get stronger when you recover properly. Your body will see that a stress has been placed on it, magically produce either more muscle or more energy producers withing the muscle cell and you get stronger next time. (There is a lot of Real science behind recovery but most readers don't care to know). As the muscles recover you have more strength, more energy, and more endurance than before.
The complaint I hear from most beginning exercisers is that they are so tired after working out that they don't have the energy for anything else. I tell them to be patient, it takes about 2 weeks of consistent training for your energy level to improve. As you begin to exercise remember to clean up your eating as well. Cleaner eating will make the results come faster.
Look at your eating and exercise habits to find room for improvement. There are quick and easy ways to make your life healthier: Deep Breathing can be done anywhere, drinking enough water is simple, sneaking in exercise is as easy as sitting down 10 times instead of just once each time you sit down at your desk.
To clean up your eating start with Shakeology, "the healthiest meal of the day", to fill the holes in your diet.
be healthy out there, there are toxins everywhere.
Tuesday, October 18, 2011
Make a Decision today
Most of us go through our day from task to task "letting" the world tell us where to make the next move. This is very reactive and not very empowering. This way is often low energy and does not stimulate the brain or the body. If you manage to squeeze in a workout then it does not leave you feeling energized or stronger.
Take the time at night to plan your day, scheduling in time for exercise and healthy eating. This can give you time for more family, less stress, and more energy. By scheduling and completing what you had scheduled, even if it as simple as eating a healthy lunch, stimulates the brain to accomplish more. You will actually want to do more and be able to do it.
The Beachbody motto is: Decide. Commit. Succeed.
Keeping these 3 things in mind can energize you to take control of our life. It is after all YOUR life. If you decide to want more. Commit to achieving more in your life then you can succeed at a level you never though possible. Keep your commitments fresh in your mind. Re-Commit as often as you need to. When I started taking more control of my life I had to remind myself several times a day that I was the one in charge of my future, my health and my time. Once you begin to take small steps at changing any aspect of your life, review to make sure you are headed in the right direction. Seek the help of others to stay on track. Make the critical decisions necessary to be successful.
now go out and do something good for yourself!
Take the time at night to plan your day, scheduling in time for exercise and healthy eating. This can give you time for more family, less stress, and more energy. By scheduling and completing what you had scheduled, even if it as simple as eating a healthy lunch, stimulates the brain to accomplish more. You will actually want to do more and be able to do it.
The Beachbody motto is: Decide. Commit. Succeed.
Keeping these 3 things in mind can energize you to take control of our life. It is after all YOUR life. If you decide to want more. Commit to achieving more in your life then you can succeed at a level you never though possible. Keep your commitments fresh in your mind. Re-Commit as often as you need to. When I started taking more control of my life I had to remind myself several times a day that I was the one in charge of my future, my health and my time. Once you begin to take small steps at changing any aspect of your life, review to make sure you are headed in the right direction. Seek the help of others to stay on track. Make the critical decisions necessary to be successful.
now go out and do something good for yourself!
Wednesday, October 12, 2011
Race Report - Spartan Super: Hurricane Heat
For those who have been following this blog you have seen a few of my workouts. I love training and challenging myself. I like to work too but I love a vacation. this was about a goal event. This was where we put the training to the test.
This was all about the Hurricane Heat.
This was about teamwork, Joe Desena, Tommy McCormack, and a bunch of other people who wanted to come out and finish the race. There are no clocks. There are no timing chips. There are no losers. At the start there was not any daylight. There are only people out challenging themselves against their mind and body; overcoming that voice that says "STOP". And of course there is always the founder of the Spartan Race, Joe, telling you "30 Burpees" or "Jumping jacks until your team gets here. No standing around."
To start the day off right I woke up 30 min later than I had wanted to, 3:45AM. I grabbed a to-go breakfast and hit the road out to Staten Island, the boro I have been to the least and only for races. I showed up late but in enough time to prepare for the start.
After a final head count and safety check we were instructed to choose a team of 15-20 people we did not know (flash networking) and come up with a team name. There were 18 of us on "Team Badass", so named for the t-shirt I was wearing. 6 active duty military, 2 defense contractors, and 10 crazies started and finished together.
At 534AM the warm up, led by the founder of Spartan and Death Race, began with 30 burpees, 30 walking lunges, 30 Jumping Jacks, 30 pushups, etc. set the tone for the day. With our headlamps on and teams assembled we followed Joe out of the parking lot and on to the beach for the first obstacle, over a low wall and under a low beam thru a net that obstructed our view and sent a large clump of beach sand into my right eye (it would stay there until Tues). After the first obstacle we were tasked with reassembling the team and doing 30 burpees( are you noticing a theme yet?). 400 yrds later we were on to the next obstacle, the mud crawl (6 inches of stinky mud) under barbed wire 2ft above the mud followed by (you guessed it) 30 burpees. Did I mention it had rained quite heavily the night before the event?
The next obstacle was the famous over/under/through walls followed by 30 burpees(we are up to 120 burpees if you are keeping count).
I won't bore you with the details but here is a list of the remaining obstacles (assume 30 burpees after each and 400-800 meter run between):
Cargo net climb
50lb block hoist
Run through fire (Awesome! no burpees)
River run (beginning to wait longer for some team members)
tire drag (we had to press the tires full of water over head)
enclosed space with water/tunnel crawl through water
trail running
back through another tunnel
400m river trudge (I fell once)
Steep hill run (we did not have ropes)
appr. 2 mile trail run
Uneven monkey bars traverse (Collin was cramping really bad about now)
Balance Zig-Zag walk (after the burpees and jumping jacks as we waited for more team mates) We were told the finish line is 40 min away(mindf&$@k)
longer run
Ocean Wade with a 5 gallon bucket 3/4 full of water.
Cinder Bock drag/carry (no burpees, thank god, I hate burpees in the sand)
Spear Throw
Wall traverse
Soap rope wall (a 45/45/90 triangle with ropes that have been coated with dish soap)
No Burpees but 100 situps instead. Those are elbows to knees situps, wimp!
Finish line waitfest(Jumping jacks until EVERYONE finished the wall and the situps and the media got there)
All 160 of crossed the finish line at the same time.
It was one the hardest races I have ever done. Second only to XTERRA National Championship in Lake Tahoe, NV. The NYC marathon is a slog fest. Many other races have been hard; no race is easy(if its easy its a training run). I would not trade it for the world. (Well, maybe for the world).
Get yourself signed up for one of these races. Get yourself to a training session or Spartan Race Bootcamp.
If you are in NYC on a Wed night at 6PM, come to my Spartan Race Workout in Central Park (CENTRAL PARK!). Every Wed at 72nd St and 5th Ave. We workout rain or shine (mud is and only an obstacle). Only $10!
Now shut your computer down and go move your body.
Andy Nelson
917-226-5271
andy@getfitnyc.com
www.getfitnyc.com
myshakeology.com/tricoachandy
teambeachbody.com/tricoachandy
This was all about the Hurricane Heat.
This was about teamwork, Joe Desena, Tommy McCormack, and a bunch of other people who wanted to come out and finish the race. There are no clocks. There are no timing chips. There are no losers. At the start there was not any daylight. There are only people out challenging themselves against their mind and body; overcoming that voice that says "STOP". And of course there is always the founder of the Spartan Race, Joe, telling you "30 Burpees" or "Jumping jacks until your team gets here. No standing around."
To start the day off right I woke up 30 min later than I had wanted to, 3:45AM. I grabbed a to-go breakfast and hit the road out to Staten Island, the boro I have been to the least and only for races. I showed up late but in enough time to prepare for the start.
After a final head count and safety check we were instructed to choose a team of 15-20 people we did not know (flash networking) and come up with a team name. There were 18 of us on "Team Badass", so named for the t-shirt I was wearing. 6 active duty military, 2 defense contractors, and 10 crazies started and finished together.
At 534AM the warm up, led by the founder of Spartan and Death Race, began with 30 burpees, 30 walking lunges, 30 Jumping Jacks, 30 pushups, etc. set the tone for the day. With our headlamps on and teams assembled we followed Joe out of the parking lot and on to the beach for the first obstacle, over a low wall and under a low beam thru a net that obstructed our view and sent a large clump of beach sand into my right eye (it would stay there until Tues). After the first obstacle we were tasked with reassembling the team and doing 30 burpees( are you noticing a theme yet?). 400 yrds later we were on to the next obstacle, the mud crawl (6 inches of stinky mud) under barbed wire 2ft above the mud followed by (you guessed it) 30 burpees. Did I mention it had rained quite heavily the night before the event?
The next obstacle was the famous over/under/through walls followed by 30 burpees(we are up to 120 burpees if you are keeping count).
I won't bore you with the details but here is a list of the remaining obstacles (assume 30 burpees after each and 400-800 meter run between):
Cargo net climb
50lb block hoist
Run through fire (Awesome! no burpees)
River run (beginning to wait longer for some team members)
tire drag (we had to press the tires full of water over head)
enclosed space with water/tunnel crawl through water
trail running
back through another tunnel
400m river trudge (I fell once)
Steep hill run (we did not have ropes)
appr. 2 mile trail run
Uneven monkey bars traverse (Collin was cramping really bad about now)
Balance Zig-Zag walk (after the burpees and jumping jacks as we waited for more team mates) We were told the finish line is 40 min away(mindf&$@k)
longer run
Ocean Wade with a 5 gallon bucket 3/4 full of water.
Cinder Bock drag/carry (no burpees, thank god, I hate burpees in the sand)
Spear Throw
Wall traverse
Soap rope wall (a 45/45/90 triangle with ropes that have been coated with dish soap)
No Burpees but 100 situps instead. Those are elbows to knees situps, wimp!
Finish line waitfest(Jumping jacks until EVERYONE finished the wall and the situps and the media got there)
All 160 of crossed the finish line at the same time.
It was one the hardest races I have ever done. Second only to XTERRA National Championship in Lake Tahoe, NV. The NYC marathon is a slog fest. Many other races have been hard; no race is easy(if its easy its a training run). I would not trade it for the world. (Well, maybe for the world).
Get yourself signed up for one of these races. Get yourself to a training session or Spartan Race Bootcamp.
If you are in NYC on a Wed night at 6PM, come to my Spartan Race Workout in Central Park (CENTRAL PARK!). Every Wed at 72nd St and 5th Ave. We workout rain or shine (mud is and only an obstacle). Only $10!
Now shut your computer down and go move your body.
Andy Nelson
917-226-5271
andy@getfitnyc.com
www.getfitnyc.com
myshakeology.com/tricoachandy
teambeachbody.com/tricoachandy
Tuesday, October 4, 2011
My reVolution
MY revolution
I like to run.
For most of the sports I participated in running was punishment. Let a ground ball past you; take a lap. Cover the wrong guy in pass coverage; take a lap. Running was almost always been fun for me. Running has gotten me through some tough times. Running is always there as long as I have motivation, and I can always find motivation. Running balances my mood and puts me in the moment. With every foot strike I defy gravity to pull me to the ground.
I took my running off road in 2001 just to find something better than Central Park to run. I was training for XTERRA _Off-Road Triathlon- and I needed an escape from the urban environment of NYC to inject into my running. I was hooked from the start. I enjoy the solitude and presence required when giving my best effort at trail running. This was a way for me to be healthy in so many ways – Physically, spiritually and financially.
I use a combination of training methods that have a synergistic effect: P90X, CrossFit Endurance, Kundalini Yoga and the occasional long, fun run (usually on a trail). If you talk to a purist from either mode of exercise you will get a definite opinion. I am a USATF and CFE coach as well as an Independent Beachbody Coach and feel I have worked out a great combination of these programs to build a strong and agile body. It is not revolutionary to run and get hurt. It is revolutionary to run fast for a long time over uneven terrain and not get hurt. That is where P90X Plyometrics and Kenpo X pairs very nicely with some Heavy Deadlift(CFE) or Over Head Squats to build supple, reactive muscle that are strong enough to change direction quickly on a trail.
When I am running on a trail I have to be totally focused on the moment. I don’t hike these trails, I run them fast. You cannot let your mind wander to the thoughts of the day. By doing this you allow your mind to relax and release your troubles; to find solutions. When the terrain gets uneven you have to keep yourself focused on right now or you could twist your ankle, trip and fall, or get hurt any number of ways. Getting hurt while you run on a trail is not very balanced and centering. Trail running is a great way to meditate without meditating, just keep picking up your feet. Kundalini Yoga provides great core strengthening and endurance of being present, a key to staying focused on the trail.
Trail running allows me to fulfill my daily physical challenge. Obstacle racing and trail racing pose physical and mental challenges that allow me to be better prepared for the stresses of life. Physically challenging myself daily gives me the focus to carry the message of living healthy to others. When I seek out the challenges of running and training then the rest of what I do is easier to focus on. If I do not have the time for a good trail workout then I can throw in Kenpo X and work on my brain flexibility and the physical challenge (I look pretty stupid trying to remember punch/kick combinations).
When I live my life by challenging myself physically and mentally I am able to show others what is possible. I want to inspire everyone to conquer their fear of challenge. Get out of your comfort zone and allow change for the better. Get connected with your body. Relax your mind. Allow yourself to be present in the challenge at hand. Go be better than you are right now.
Andrew Nelson
www.getfitnyc.com
www.myshakeology.com/tricoachandy
twitter.com/tricoachandy
If you are having trouble making those positive changes then you can join the Health reVolution. With celebrity Trainer Bett Hoebel the health reVolutionaries are changing the health of America. Join the reVolution and turn your health around.
I like to run.
For most of the sports I participated in running was punishment. Let a ground ball past you; take a lap. Cover the wrong guy in pass coverage; take a lap. Running was almost always been fun for me. Running has gotten me through some tough times. Running is always there as long as I have motivation, and I can always find motivation. Running balances my mood and puts me in the moment. With every foot strike I defy gravity to pull me to the ground.
I took my running off road in 2001 just to find something better than Central Park to run. I was training for XTERRA _Off-Road Triathlon- and I needed an escape from the urban environment of NYC to inject into my running. I was hooked from the start. I enjoy the solitude and presence required when giving my best effort at trail running. This was a way for me to be healthy in so many ways – Physically, spiritually and financially.
I use a combination of training methods that have a synergistic effect: P90X, CrossFit Endurance, Kundalini Yoga and the occasional long, fun run (usually on a trail). If you talk to a purist from either mode of exercise you will get a definite opinion. I am a USATF and CFE coach as well as an Independent Beachbody Coach and feel I have worked out a great combination of these programs to build a strong and agile body. It is not revolutionary to run and get hurt. It is revolutionary to run fast for a long time over uneven terrain and not get hurt. That is where P90X Plyometrics and Kenpo X pairs very nicely with some Heavy Deadlift(CFE) or Over Head Squats to build supple, reactive muscle that are strong enough to change direction quickly on a trail.
When I am running on a trail I have to be totally focused on the moment. I don’t hike these trails, I run them fast. You cannot let your mind wander to the thoughts of the day. By doing this you allow your mind to relax and release your troubles; to find solutions. When the terrain gets uneven you have to keep yourself focused on right now or you could twist your ankle, trip and fall, or get hurt any number of ways. Getting hurt while you run on a trail is not very balanced and centering. Trail running is a great way to meditate without meditating, just keep picking up your feet. Kundalini Yoga provides great core strengthening and endurance of being present, a key to staying focused on the trail.
Trail running allows me to fulfill my daily physical challenge. Obstacle racing and trail racing pose physical and mental challenges that allow me to be better prepared for the stresses of life. Physically challenging myself daily gives me the focus to carry the message of living healthy to others. When I seek out the challenges of running and training then the rest of what I do is easier to focus on. If I do not have the time for a good trail workout then I can throw in Kenpo X and work on my brain flexibility and the physical challenge (I look pretty stupid trying to remember punch/kick combinations).
When I live my life by challenging myself physically and mentally I am able to show others what is possible. I want to inspire everyone to conquer their fear of challenge. Get out of your comfort zone and allow change for the better. Get connected with your body. Relax your mind. Allow yourself to be present in the challenge at hand. Go be better than you are right now.
Andrew Nelson
www.getfitnyc.com
www.myshakeology.com/tricoachandy
twitter.com/tricoachandy
If you are having trouble making those positive changes then you can join the Health reVolution. With celebrity Trainer Bett Hoebel the health reVolutionaries are changing the health of America. Join the reVolution and turn your health around.
Tuesday, September 20, 2011
3 Habits of Those who have lost 30lbs and Kept it off.
Studies show that there are 3 habits common to those who have lost 30lbs or more and kept it off:
1- They weigh themselves regularly.
2- They Work out at Home
3- They eat Breakfast
As a trainer and a coach I have been guilty of some of the bad habits of mediocre coaches, not in a while but I did in the beginning. I have told people not to weigh themselves "because the scale is not a good indicator." However, for those who truly want to lose weight then weighing regularly is a good thing. Weighing yourself regularly(NOT every day, once a week is good) lets you know if you need to change course or reminds you that you are on track.
Working out at home does not limit your ability to work out with others; I coach a team (www.teamwesports.com) of women who workout together to support each other in their athletic endeavours whether they are for weight loss, health improvement, or racing. If you work out at home then you have no excuse to skip workouts; it is never raining inside, or too hot or cold or snowy- there are NO EXCUSES at home.
Eating breakfast sets the rest of the day up for success. I like to start my day with veggies (quick recipe below) just to get the day going on a healthy note. Eating breakfast fuels the brain and the body keeping the hormones better balanced and staving off hunger and cravings. When I am in a rush I drink Shakeology () for breakfast and can go for hours without cravings( it also diminishes my cravings for the rest of the day). Eating a healthy breakfast that is low in simple carbohydrates and higher in protein and fiber helps to fuel you without spikes in the insulin level that can lead to a "crash" later.
Those are the three habits that work for almost everyone. Here are a few habits that work for many people and are worth trying:
4- Work out with someone else/join a group - working out with others keeps you all focused
5- Set a goal - Use a coach or trainer to help you set realistic, time managed weight loss goals
6- Make healthier choices daily - Begin with small steps and add to them daily. More veggies is a good start.
Now that you have some great tools to get you going start by implementing the first 3 today. What are you waiting for? If you need more help getting started then look to a professional for some guidance- a trainer or coach can get you to your goals faster!
Now go out get ahead of the Holiday Weight Gain Season!
-Andy Nelson
www.twitter.com/tricoachandy
facebook.com/getfitnyc
andy@getfitnyc.com
Healthy Recipe:
In a lightly oiled 10" cast iron skillet place 1cup Baby Spinach and cover heating on low.
In a small bowl beat 2 large whole eggs
After the Spinach has steamed for 3-5 min chop it with a spatula and place in the eggs.
Return the whole mixture to the skillet and cover (if rapid weight loss is not your goal you can add 1/2-3/4oz Grass Fed Organic Cheese on top). Heat appr 4 min.
Keep heat low to medium until the eggs are firm throughout.
Fold with a spatula and place on a plate.
Add some salsa for more veggie goodness!
1- They weigh themselves regularly.
2- They Work out at Home
3- They eat Breakfast
As a trainer and a coach I have been guilty of some of the bad habits of mediocre coaches, not in a while but I did in the beginning. I have told people not to weigh themselves "because the scale is not a good indicator." However, for those who truly want to lose weight then weighing regularly is a good thing. Weighing yourself regularly(NOT every day, once a week is good) lets you know if you need to change course or reminds you that you are on track.
Working out at home does not limit your ability to work out with others; I coach a team (www.teamwesports.com) of women who workout together to support each other in their athletic endeavours whether they are for weight loss, health improvement, or racing. If you work out at home then you have no excuse to skip workouts; it is never raining inside, or too hot or cold or snowy- there are NO EXCUSES at home.
Eating breakfast sets the rest of the day up for success. I like to start my day with veggies (quick recipe below) just to get the day going on a healthy note. Eating breakfast fuels the brain and the body keeping the hormones better balanced and staving off hunger and cravings. When I am in a rush I drink Shakeology () for breakfast and can go for hours without cravings( it also diminishes my cravings for the rest of the day). Eating a healthy breakfast that is low in simple carbohydrates and higher in protein and fiber helps to fuel you without spikes in the insulin level that can lead to a "crash" later.
Those are the three habits that work for almost everyone. Here are a few habits that work for many people and are worth trying:
4- Work out with someone else/join a group - working out with others keeps you all focused
5- Set a goal - Use a coach or trainer to help you set realistic, time managed weight loss goals
6- Make healthier choices daily - Begin with small steps and add to them daily. More veggies is a good start.
Now that you have some great tools to get you going start by implementing the first 3 today. What are you waiting for? If you need more help getting started then look to a professional for some guidance- a trainer or coach can get you to your goals faster!
Now go out get ahead of the Holiday Weight Gain Season!
-Andy Nelson
www.twitter.com/tricoachandy
facebook.com/getfitnyc
andy@getfitnyc.com
Healthy Recipe:
In a lightly oiled 10" cast iron skillet place 1cup Baby Spinach and cover heating on low.
In a small bowl beat 2 large whole eggs
After the Spinach has steamed for 3-5 min chop it with a spatula and place in the eggs.
Return the whole mixture to the skillet and cover (if rapid weight loss is not your goal you can add 1/2-3/4oz Grass Fed Organic Cheese on top). Heat appr 4 min.
Keep heat low to medium until the eggs are firm throughout.
Fold with a spatula and place on a plate.
Add some salsa for more veggie goodness!
Wednesday, August 31, 2011
My Spartan workout -08/31/11
This one wasn't so bad today I was little pressed for time:
1mi easy Warm up
Mobility work for 5 min.
2x thru-
50 squats
five uphill sprints
25 Burpees
five uphill sprints
1 mile cooldown jog
I'm feeling pretty good bring on Spartan Super Staten Island. Me and the Team will be ready.
Who wants to join me next week?
1mi easy Warm up
Mobility work for 5 min.
2x thru-
50 squats
five uphill sprints
25 Burpees
five uphill sprints
1 mile cooldown jog
I'm feeling pretty good bring on Spartan Super Staten Island. Me and the Team will be ready.
Who wants to join me next week?
Sunday, August 28, 2011
Sunday Spartan Workout
This workout was not as killer as yesterday, mainly because there are no burpees. Warm up by walking and jogging a little for about 10 min. Do a little active stretching then let the fun begin.
50 walking lunges/50 push-ups/50 squats.
3-mile run race pace.
50 squats/50 push-ups/50 walking lunges
3-mile run at race pace
50 squats/50 push-ups/50 walking lunges
That was all for today. I was still wiped out at the end. Tomorrow should a be a recovery day.
I hppe you challenge yourself today. If you need help training for your upcoming Spartan race or Tough Mudder then send me an email.
andy@getfitnyc.com
View Larger Map
50 walking lunges/50 push-ups/50 squats.
3-mile run race pace.
50 squats/50 push-ups/50 walking lunges
3-mile run at race pace
50 squats/50 push-ups/50 walking lunges
That was all for today. I was still wiped out at the end. Tomorrow should a be a recovery day.
I hppe you challenge yourself today. If you need help training for your upcoming Spartan race or Tough Mudder then send me an email.
andy@getfitnyc.com
View Larger Map
Spartan race WOD - Sat 08/27
Spartan Posts the Workout Of the Day on their facebook page. Yesterday, just 2 days after heavy Deadlift, I did this workout. It was fun for me.
This past Saturday with hurricane Irene bearing down on New York City I set up into Hudson River Park to do the Spartan race workout of the day. It was broken down into those going long and those not going as long the workout was either 8 to 10 miles with 20 burpees( each mile or 12 to 16 miles with 10 (http://www.youtube.com/watch?v=Pxah7HxCFbg&feature=player_embedded) each mile.
Here is the route that I took. I warmed up from point a to point B to point where I started the workout with 20 Burpees and set off for point C. Point C only did 15 burpees, as soon as I set off away from them I really felt like a pansy.
I managed to force all 20 Burpees at the remaining points. When I got to point age I did my 20 Burpees except point G where I did not find grass. At point G, I did 4 rounds: 5 squat thrusts and 6, 7, 8 and 9 push-ups.
At Point H I did 10 Burpees, 50 meter Bear Crawl and 10 more burpees. I finished with a 100 m grass crawl on my elbows.
I was wiped out but I found a new place in myself, I learned something about myself on this workout. I learned that I can push myself past the point where my mind says "Stop". I found that if I pushed myself past that 15th Burpee I wasn't going to stop until 20. You can use your workouts to effect true change: "Change comes through movement". When you do a workout that breaks you down, you come back stronger- more capable.
View Larger Map
This past Saturday with hurricane Irene bearing down on New York City I set up into Hudson River Park to do the Spartan race workout of the day. It was broken down into those going long and those not going as long the workout was either 8 to 10 miles with 20 burpees( each mile or 12 to 16 miles with 10 (http://www.youtube.com/watch?v=Pxah7HxCFbg&feature=player_embedded) each mile.
Here is the route that I took. I warmed up from point a to point B to point where I started the workout with 20 Burpees and set off for point C. Point C only did 15 burpees, as soon as I set off away from them I really felt like a pansy.
I managed to force all 20 Burpees at the remaining points. When I got to point age I did my 20 Burpees except point G where I did not find grass. At point G, I did 4 rounds: 5 squat thrusts and 6, 7, 8 and 9 push-ups.
At Point H I did 10 Burpees, 50 meter Bear Crawl and 10 more burpees. I finished with a 100 m grass crawl on my elbows.
I was wiped out but I found a new place in myself, I learned something about myself on this workout. I learned that I can push myself past the point where my mind says "Stop". I found that if I pushed myself past that 15th Burpee I wasn't going to stop until 20. You can use your workouts to effect true change: "Change comes through movement". When you do a workout that breaks you down, you come back stronger- more capable.
View Larger Map
Tuesday, August 23, 2011
We ALL Struggle
No one is immune from struggle. We struggle with finding the balance in life, finding the time for exercise, finding the time to eat healthy, finding that perfect day to start working out. Zen buddhism says that we should be thankful for our 82 problems because we do not have 83 problems. My struggle is managing the knowledge I have with what I see going on around me daily.
As the epidemic of obesity spirals out of control I see several factors that stem from struggle:
1) Stress! Stress has many negative effects - decreased immune system function,hormonal imbalances, mindless eating (stress eating), and loss of sleep. All of these factors can lead to weight gain and general unhealthy lifestyle. Take quiet time, unplugged, for 10 mins a day. Just sit and breathe deeply.
2) Poor food choices. We ALL know what we are supposed to eat - fruits, vegetables, lean protein, healthy fats, very little oils and saturated fats. But we struggle to make these healthy choices when the time comes. It is easy to start tomorrow because tomorrow will never be here. Start your day with Vegetables and your body will thank you (eggs and salsa is easy and healthy).
3) Drinking your calories. This is an insidious struggle. Most people do not know that a 12 ounce can of soda is 1.5 servings. So 20 ozs of soda is nearly 3 servings. If you are drinking 1 20 oz serving of soda/day you are getting almost 1/4 of your calories from liquid.Not only do most people "forget" to count these calories they are unsatisfying and devoid of nutrition. When you give your body nutrition deficient calories, it WILL ask for nutrients from somewhere. Drink plenty of fresh, clean water - calorie free and great for your body.
4)Caffeine overload! I have had to struggle with this in the past. I used to drink as many as 4 grande coffees in 1 day. When you give your body a high dose of caffeine it thinks it still needs caffeine to function. As the caffeine level drops you think you need more when what you probably need is more sleep which can be thrown off by drinking too much caffeine. Vicious cycle. Since I started drinking Shakeology I usually only drink one cup of coffee per day. I don't feel I need it most days but I enjoy the taste and the ritual.
If there is anything here that you struggle with just know that you are not alone. Everyone struggles, how we deal those struggles is what separates us. Find support in your struggles, not enablers. Search for ways to solve your current struggles rather than deny that they are there. Seek out a coach to help you manage your time, energy levels and exercise.
As the epidemic of obesity spirals out of control I see several factors that stem from struggle:
1) Stress! Stress has many negative effects - decreased immune system function,hormonal imbalances, mindless eating (stress eating), and loss of sleep. All of these factors can lead to weight gain and general unhealthy lifestyle. Take quiet time, unplugged, for 10 mins a day. Just sit and breathe deeply.
2) Poor food choices. We ALL know what we are supposed to eat - fruits, vegetables, lean protein, healthy fats, very little oils and saturated fats. But we struggle to make these healthy choices when the time comes. It is easy to start tomorrow because tomorrow will never be here. Start your day with Vegetables and your body will thank you (eggs and salsa is easy and healthy).
3) Drinking your calories. This is an insidious struggle. Most people do not know that a 12 ounce can of soda is 1.5 servings. So 20 ozs of soda is nearly 3 servings. If you are drinking 1 20 oz serving of soda/day you are getting almost 1/4 of your calories from liquid.Not only do most people "forget" to count these calories they are unsatisfying and devoid of nutrition. When you give your body nutrition deficient calories, it WILL ask for nutrients from somewhere. Drink plenty of fresh, clean water - calorie free and great for your body.
4)Caffeine overload! I have had to struggle with this in the past. I used to drink as many as 4 grande coffees in 1 day. When you give your body a high dose of caffeine it thinks it still needs caffeine to function. As the caffeine level drops you think you need more when what you probably need is more sleep which can be thrown off by drinking too much caffeine. Vicious cycle. Since I started drinking Shakeology I usually only drink one cup of coffee per day. I don't feel I need it most days but I enjoy the taste and the ritual.
If there is anything here that you struggle with just know that you are not alone. Everyone struggles, how we deal those struggles is what separates us. Find support in your struggles, not enablers. Search for ways to solve your current struggles rather than deny that they are there. Seek out a coach to help you manage your time, energy levels and exercise.
Sunday, August 21, 2011
So what really works?
The same old question gets asked time and again: What really works to lose weight? Every trainer, nutritionist, dietician, doctor seems to have an answer. Simply put there is a short answer that works every time: FOCUS!
Now here is the long answer: Losing weight takes focus on four key areas that if one if ignored can derail the other 3.
1- Diet - If you are exercising without the proper fuel you may be burning up muscle instead of fat during your workout. Focus on getting clean, healthy fuel into your body. Lots of veggies, lean protein and healthy fat sources like Avocados and olive oil.
2 - Exercise - the right exercise will burn the fat and build muscle at the same time but will require intensity. Focus your efforts on short, intense bursts of exercise followed by short recovery. This will ramp up the metabolism, build muscle, and burn more fat per exercise bout.
3- Quiet - Meditation or prayer can be beneficial to calming the central nervous system and allowing for adequate recovery from exercise. Focus your mind on breathing and being calm. Do not hold onto your thoughts as they race, this will help you to handle setbacks and appreciate advancement better.
4 - Recovery - Working out to exhaustion is just that - Exhausting. Make sure you are recovered from the last workout before you do the same thing again. Focus on cardio if you are still worn out from your weight workout the day before. Be honest with yourself and don't skip a day just because you feel a little sore. Some work can help you recover. Get to know your body.
I don't usually read Fitness Magazine because I feel it can be a little watered down and very commercial(they may use the products their advertisers send them). Their headlines are what the audience wants to hear(Walk off 10 lbs this month! not going to happen) not what they need to hear. You will not make a change until change what has made you. Get out of your comfort zone and find a new place in you.
This article was great. If you think you are in shape then try to work out alongside the Biggest Loser contestants.
They have a trainer pushing them and you have the feeling that you are in better shape. Guess again. Check out what happens when a writer from Fitness Magazine thinks she is in better shape than some of The Biggest Loser contestants.
http://www.fitnessmagazine.com/weight-loss/success-stories/makeovers/weight-loss-reality-tv-show-workout/?page=3#
Try Brett Hoebel's ReVabs (Trainer Biggest Loser Season 11) for 90 days. When you do Mercy Abs you will be pleading for somebody to make it stop. Follow the eating plan that comes with it and you will feel great. You can buy ReVabs below. It is more than just abs.
http://teambeachbody.com/tricoachandy
Now here is the long answer: Losing weight takes focus on four key areas that if one if ignored can derail the other 3.
1- Diet - If you are exercising without the proper fuel you may be burning up muscle instead of fat during your workout. Focus on getting clean, healthy fuel into your body. Lots of veggies, lean protein and healthy fat sources like Avocados and olive oil.
2 - Exercise - the right exercise will burn the fat and build muscle at the same time but will require intensity. Focus your efforts on short, intense bursts of exercise followed by short recovery. This will ramp up the metabolism, build muscle, and burn more fat per exercise bout.
3- Quiet - Meditation or prayer can be beneficial to calming the central nervous system and allowing for adequate recovery from exercise. Focus your mind on breathing and being calm. Do not hold onto your thoughts as they race, this will help you to handle setbacks and appreciate advancement better.
4 - Recovery - Working out to exhaustion is just that - Exhausting. Make sure you are recovered from the last workout before you do the same thing again. Focus on cardio if you are still worn out from your weight workout the day before. Be honest with yourself and don't skip a day just because you feel a little sore. Some work can help you recover. Get to know your body.
I don't usually read Fitness Magazine because I feel it can be a little watered down and very commercial(they may use the products their advertisers send them). Their headlines are what the audience wants to hear(Walk off 10 lbs this month! not going to happen) not what they need to hear. You will not make a change until change what has made you. Get out of your comfort zone and find a new place in you.
This article was great. If you think you are in shape then try to work out alongside the Biggest Loser contestants.
They have a trainer pushing them and you have the feeling that you are in better shape. Guess again. Check out what happens when a writer from Fitness Magazine thinks she is in better shape than some of The Biggest Loser contestants.
http://www.fitnessmagazine.com/weight-loss/success-stories/makeovers/weight-loss-reality-tv-show-workout/?page=3#
Try Brett Hoebel's ReVabs (Trainer Biggest Loser Season 11) for 90 days. When you do Mercy Abs you will be pleading for somebody to make it stop. Follow the eating plan that comes with it and you will feel great. You can buy ReVabs below. It is more than just abs.
http://teambeachbody.com/tricoachandy
Wednesday, August 17, 2011
Today's Spartan Race Workout
Today was a rough one! Working on running and endurance. I have not been doing lots of pull-ups lately so I kept them down to 8 per round. Burpees kill me so I made them even tougher today. So here is the rundown:
1mile warm up with some run over rocks and forced changes in body position
5 rounds of -
8 Chest to bar Pullups
8 toes to bar
10 Burpees w/180 turn
1/2 mile run.
1.5 mile run.
Totals: Running 5mi, 40 Pull-ups, 40 toes to bar, 50 180 burpees
i did this in New York City's Central park by the Great Lawn where they have pull up bars for the public.
it was awesome! and took me just a little under an hour.
I finished up with a P90X Results and Recovery Formula drink so I got some protein, creatine, electrolytes, and carbohydrates to help me recover for tomorrow's workout.
1mile warm up with some run over rocks and forced changes in body position
5 rounds of -
8 Chest to bar Pullups
8 toes to bar
10 Burpees w/180 turn
1/2 mile run.
1.5 mile run.
Totals: Running 5mi, 40 Pull-ups, 40 toes to bar, 50 180 burpees
i did this in New York City's Central park by the Great Lawn where they have pull up bars for the public.
it was awesome! and took me just a little under an hour.
I finished up with a P90X Results and Recovery Formula drink so I got some protein, creatine, electrolytes, and carbohydrates to help me recover for tomorrow's workout.
Sunday, August 14, 2011
Emotional Engagement in your Future
You have a reason to get healthy within you. Maybe you want to feel better. Maybe you want to look better. Maybe you want more energy. Maybe you have hit what you consider your "Rock Bottom." I ask you to find what it is in your life you are missing out on because you are not enough to healthy or fit.
There is chance you are missing out on a promotion at work due to your fitness. Let me explain: If you are lacking in fitness you probably are also lacking in energy and focus. If you know in your heart that you are not doing something for your health every day then you may also lack the confidence to make big moves at work. You may not be living up to your potential in your career. If you are not healthy enough to sit through a business meeting and stay engaged with a colleague because your hormones are shifting up and down then you may be risking that next promotion.
If you have a family that counts on you then you owe to something bigger than you to begin to be more healthy. Some obese people perpetuate their dishonesty with themselves by hiding their obesity related health issues from their family. This type of dishonesty can cause further heart problems as your emotional strain wears on your heart. Be honest with yourself and your family, they love you enough to care about your health.
Take action today to get healthier. Start a home workout program like P90X, Slim in 6, or RevAbs if you are embarrassed to go to the gym. Hire a professional trainer or coach to get you started. Find a friend who will help you.Find and use a Nutritionist. Drink Shakeology to start your nutrition in the right direction. Just TAKE ACTION! If you do more of the same, you will get more of the same.
There is chance you are missing out on a promotion at work due to your fitness. Let me explain: If you are lacking in fitness you probably are also lacking in energy and focus. If you know in your heart that you are not doing something for your health every day then you may also lack the confidence to make big moves at work. You may not be living up to your potential in your career. If you are not healthy enough to sit through a business meeting and stay engaged with a colleague because your hormones are shifting up and down then you may be risking that next promotion.
If you have a family that counts on you then you owe to something bigger than you to begin to be more healthy. Some obese people perpetuate their dishonesty with themselves by hiding their obesity related health issues from their family. This type of dishonesty can cause further heart problems as your emotional strain wears on your heart. Be honest with yourself and your family, they love you enough to care about your health.
Take action today to get healthier. Start a home workout program like P90X, Slim in 6, or RevAbs if you are embarrassed to go to the gym. Hire a professional trainer or coach to get you started. Find a friend who will help you.Find and use a Nutritionist. Drink Shakeology to start your nutrition in the right direction. Just TAKE ACTION! If you do more of the same, you will get more of the same.
Thursday, August 4, 2011
Training for Spartan Race SI, NY
I am training for the Spartan Race Staten Island on Sep 24/25, 2011. I am volunteering 1 of those days. I will periodically post some of the crazy workouts I do. Here is what I did Tuesday that required some P90X, Yoga X Wed morning to loosen me up.
Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.
I am feeling it for sure.
Today will be a mountain man run, details later.
Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.
I am feeling it for sure.
Today will be a mountain man run, details later.
Wednesday, August 3, 2011
Hurt should be a state of mind
When we exercise we are choosing which energy system we wish to work more. For some the choice is conscious, but those choosing consciously are usually a trainer or a coach. The main systems that we can train are: The cardio vascular system, the Neuro-Muscular System, the musculo-skeletal system, and the fascial system.
For most the cardiovascular system is the easiest to train, just put on your shoes and go out for a long run of more than 20 min.
The musculo-skeletal system is a close second with resistance training growing in popularity.
The fascial system is gaining a little traction after many years the medical community is finally willing to research the benefits of this little understood system trained by many athletes.
The Nero-muscular system is trained mainly by top tier athletes and strength athletes of varying degree from novice to pro.
All of these energy systems have their own degree of hurt. Aerobic activity does not hurt very much unless you are brand new. The fascial system, as we roll over knots in our muscles, hurts a little more but not for very long. the musculo skeletal system can get a good workout without much hurting at all until the next day.
The Nuero-muscular system, when taxed well is nearly enough to make you want to vomit. Heavy dead lift or heavy squats can make your system ask what hit it. A serious session at the track, either cycling or running, can do the same. An athlete of any level but the most very beginner should attempt to challenge this system at least once a week. Although highly taxing, the changes that you bring about in your body's ability to perform are enormous.
The stress of heavy dead lift or a power speed set at the track are enough to give your body a better foundation for your marathon or even 5k. A stronger body achieved through ever increasing demands is one that can adapt to any circumstances. If you did well in last year's 10k but you show up and there are Kenyans lined up to race, you may still have a shot. You will have a shot because you have done the work at the track and the gym to give you that foundation. Your head will be in a good place because you will have put in the painful work, what Brett Hoebel calls "Paying some dues." Challenge yourself under the watchful eye of a coach or a trainer then take it out on your own. Watch the noise of a painful day at the office fade into the background.
For most the cardiovascular system is the easiest to train, just put on your shoes and go out for a long run of more than 20 min.
The musculo-skeletal system is a close second with resistance training growing in popularity.
The fascial system is gaining a little traction after many years the medical community is finally willing to research the benefits of this little understood system trained by many athletes.
The Nero-muscular system is trained mainly by top tier athletes and strength athletes of varying degree from novice to pro.
All of these energy systems have their own degree of hurt. Aerobic activity does not hurt very much unless you are brand new. The fascial system, as we roll over knots in our muscles, hurts a little more but not for very long. the musculo skeletal system can get a good workout without much hurting at all until the next day.
The Nuero-muscular system, when taxed well is nearly enough to make you want to vomit. Heavy dead lift or heavy squats can make your system ask what hit it. A serious session at the track, either cycling or running, can do the same. An athlete of any level but the most very beginner should attempt to challenge this system at least once a week. Although highly taxing, the changes that you bring about in your body's ability to perform are enormous.
The stress of heavy dead lift or a power speed set at the track are enough to give your body a better foundation for your marathon or even 5k. A stronger body achieved through ever increasing demands is one that can adapt to any circumstances. If you did well in last year's 10k but you show up and there are Kenyans lined up to race, you may still have a shot. You will have a shot because you have done the work at the track and the gym to give you that foundation. Your head will be in a good place because you will have put in the painful work, what Brett Hoebel calls "Paying some dues." Challenge yourself under the watchful eye of a coach or a trainer then take it out on your own. Watch the noise of a painful day at the office fade into the background.
Saturday, July 30, 2011
Today's Workout and Why
Today I did a workout commonly known as "Cold Start". This is when you do a workout without an adequate warm up. The more you race, the chances are greater you will over sleep you alarm one time in your race career. Or you may misread your start time(this happens all the time in the even the NYC tri, a very well run event). Or maybe you got stuck in traffic. Any way you can show up late for a race. This is training for it.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
Thursday, July 28, 2011
Only if you want results from your workout
How long have you been going to the gym? How much do you spend every month? The gyms around here range from $9.99/month to $220/month for a good gym with a pool. I paid about $120 for P90X and $120/month for my Shakeology. I do a hybrid workout of P90X, triathlon Training and Crossfit. I know that everybody in most of those groups has one gripe or another about that.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
Wednesday, July 27, 2011
Today is a day for Change
Today choose to change the way you eat. Try some new vegetable like Daikon Radish, Baby Zucchini, or Radicchio.
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Monday, July 25, 2011
Until you commit...
Life can push you around and make you feel more than a little crazy. Often our fitness and our health can fall by the wayside. It is up to you and only YOU to make the decision to stick with your plan.
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Tuesday, July 19, 2011
Confessions of a Sugar Addict.
I know you think that when you are healthy that you spend your whole life focusing on being healthy. I was lucky for the most part. I had discipline if you count the 80/20 Rule. 80% of the time I was focused, 20% of the time I was a schlub. I would eat scones, candy, and muffins whenever I wanted, justifying it with leading an otherwise healthy lifestyle.
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
Monday, July 18, 2011
Million mile Mondays
Lets start the movement. Million Mile Mondays: 200,000 runners to run 5 miles. 50,000 cyclists to bike 20 miles. Or 10,000 cyclists to bike 100 miles. Use your Garmin to measure and upload to Map My Ride or Map My Run.
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Wednesday, March 9, 2011
What have your shoes done for you lately?
What have your shoes done for you lately?.
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
Tuesday, March 8, 2011
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
i hope you all know about Team WE Sports. You should check them out at www.teamwesports.com. It is a Women's Multi Sport Team. I coach the run program and my wife, a former Cat 2 bike racer, coaches the bike. With the help of Terry Kerrigan of Aperion for Life, coach to an international triathlon champion, we have established a great coaching program that is inclusive and has a strong community of athletes.
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
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