Hey all you parents out there! I am a parent. I am active when my son. He is a VERY active and VERY athletic 6 year old. I have been throwing him in the air since he was very small. He swims, bikes, runs and drinks my delicious green smoothies from my Vita Mix (I sneak him his veggies this way. Shh! Its healthy)! He even comes into my gym and asks to pick up the Kettlebells when we are there. I love him and think he is an awesome athlete and I want to keep it that way.
I do not swing him by his arms! I have always swung him around but only from under his armpits! Watch this video and remember that your kids will protect themselves. They have more sense and self awareness than we give them credit for. They are in tune with their bodies and (gasp!) they even know when they are full whether it works with your feeding schedule or not.(that is a topic for another blog post)
http://www.mobilitywod.com/2013/05/dont-swing-your-kids-by-the-arms-please/
Happy and Healthy Parenting!
Thanks K-Star!
With all kinds of healthy and happy love,
Andy Nelson
TCA Wellness
Brentwood (Cool Springs), TN
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Wednesday, July 24, 2013
Sunday, June 16, 2013
Ode to Dad of Fitness
As today is Father's Day it is only fitting that I give a little Background as to why I do what I do. My father was a Runner. I started running with him when I was 6 years old. When I say "with" believe it was an exaggeration. He always seemed so fast and he was always bigger than life.
Active in his church, an officer in the Army, dad to 5 kids from the same wife he is still married to, a husband, baseball/basketball/track coach, a design engineer for a business airplane company and a backyard mechanic. He somehow managed to partner with my mother and grandmother to get all us kids to one sport practice or another, Boy Scouts, Girl Scouts, church events and friends' houses and still find time to cook (though cleaning was not his strong point except for his tools). He managed to plow and plant a garden every year with some big help from Grandma Wedincamp. This gave me a love for fresh vegetables and an appreciation for growing the food yourself.
It has come out in the last few years that Frank Shorter, our last Olympic Gold medal winner in the marathon in 1976, ran to escape his home life. My dad may have done the same thing to start his running career. He did not have the most stable home environment when he was growing up so he did his best to provide a stable home for his kids. He took us on runs whenever he could even if that meant going slower than he would on his own. He would wake us up on race days and put toast together so we could have something to run on and let Mom sleep when he could (she would usually be at the finish line anyway). He even coached the church RA (Royal Ambassadors) track team for the couple meets we had regionally every year. He ran a couple marathons in his time and called me to run the NYC Marathon "with" him the year he turned 60. He has asked for my help in training for his next one at 70.
He kept me out of football because I was too small until High School and then was encouraging when I started lifting weights to put on size for it, even when it meant not running track. When I tried to do too many activities he pulled form the wrestling team even though I didn't want to quit and my grades were good enough for the school. He taught me that setting your own standard and sticking to it is more important than just meeting the minimum standard set by an arbitrary governing body. I am sure that was a difficult decision for a man who wanted to give his kids everything.
My father was concerned about the health of the family. He was trying recipes from Runner's World magazine since the mid 80's. We have been incorporating salads into our meals since the information came out that we need to. He was adventurous with his food choices especially when you consider the South Georgia traditional cooking we were surrounded by. This cooking did not always work out well and our family gets a ripe laugh whenever we bring up the "Eggplant Parmesan Incident".
I cannot thank my dad enough for his contribution to who I am today. I am an endurance athlete, a running coach, a great cook, a father and business man. I moved 1000 miles from where I had lived for 18 years when my ex-wife moved to a new state with my son. It is what any real father would do. It is what MY father would have done.
Thanks to Milo Gene Nelson, I
Lt. Col, US Army (ret)
Designer Engineer, Gulfstream Aerospace Corp
Father
Grandfather
Friend
Mentor
Guide
Active in his church, an officer in the Army, dad to 5 kids from the same wife he is still married to, a husband, baseball/basketball/track coach, a design engineer for a business airplane company and a backyard mechanic. He somehow managed to partner with my mother and grandmother to get all us kids to one sport practice or another, Boy Scouts, Girl Scouts, church events and friends' houses and still find time to cook (though cleaning was not his strong point except for his tools). He managed to plow and plant a garden every year with some big help from Grandma Wedincamp. This gave me a love for fresh vegetables and an appreciation for growing the food yourself.
It has come out in the last few years that Frank Shorter, our last Olympic Gold medal winner in the marathon in 1976, ran to escape his home life. My dad may have done the same thing to start his running career. He did not have the most stable home environment when he was growing up so he did his best to provide a stable home for his kids. He took us on runs whenever he could even if that meant going slower than he would on his own. He would wake us up on race days and put toast together so we could have something to run on and let Mom sleep when he could (she would usually be at the finish line anyway). He even coached the church RA (Royal Ambassadors) track team for the couple meets we had regionally every year. He ran a couple marathons in his time and called me to run the NYC Marathon "with" him the year he turned 60. He has asked for my help in training for his next one at 70.
He kept me out of football because I was too small until High School and then was encouraging when I started lifting weights to put on size for it, even when it meant not running track. When I tried to do too many activities he pulled form the wrestling team even though I didn't want to quit and my grades were good enough for the school. He taught me that setting your own standard and sticking to it is more important than just meeting the minimum standard set by an arbitrary governing body. I am sure that was a difficult decision for a man who wanted to give his kids everything.
My father was concerned about the health of the family. He was trying recipes from Runner's World magazine since the mid 80's. We have been incorporating salads into our meals since the information came out that we need to. He was adventurous with his food choices especially when you consider the South Georgia traditional cooking we were surrounded by. This cooking did not always work out well and our family gets a ripe laugh whenever we bring up the "Eggplant Parmesan Incident".
I cannot thank my dad enough for his contribution to who I am today. I am an endurance athlete, a running coach, a great cook, a father and business man. I moved 1000 miles from where I had lived for 18 years when my ex-wife moved to a new state with my son. It is what any real father would do. It is what MY father would have done.
Thanks to Milo Gene Nelson, I
Lt. Col, US Army (ret)
Designer Engineer, Gulfstream Aerospace Corp
Father
Grandfather
Friend
Mentor
Guide
Wednesday, June 5, 2013
Happy National Running Day!
I have seen post after post about how to start a running plan today. I have not seen 1 single post that incorporates strength training. Running, as a sport or recreationally, has almost as high of an injury rate as football and soccer, both considered contact sports. Many people pick up running for the same reasons that I suggest it:
-It can be done almost anywhere
-All you need is shoes (Maybe) and willpower
-We were "born to run" (otherwise our ancestors would have been tiger food)
-It makes us feel good to be outside and moving fast
As a running coach I specialize in Strength Training for runners of all ages and ability. Except for a few athletes looking for an edge, most runners don't come to me until AFTER they are injured. I am not a Physical Therapist but they often send me patients who need to learn to run better. Sometimes I will watch them run but usually I just watch them squat first. When someone is challenged doing the squat, even with only body weight, they usually have trouble running.
Why? You may ask. The muscles that are responsible for controlling the squat pattern, when not working properly, will often not work to stabilize a runner in the gait cycle. Thank about it for just a minute: If you cannot control yourself as you squat in a stable, controlled environment then you will probably have difficulty controlling your legs when you run.
But running is "natural". Yes it is, but sitting in a car or at a desk in front of a computer is not. (We could also discuss the unnatural, inflammation causing food intake if you like) Sitting for long periods of time can lead to muscle imbalances, especially in the hips, chest and calves. Yes, even having tight chest muscles can lead to back, hip and leg injuries (we are 1 system).
Simple solutions:
1) Do SQUATS! this is the best exercise for runners. It lengthens the hamstrings, strengthens the hips and works your core. Lower your butt down to knees level, hold for 2 seconds, and stand back up. 3sets of 10 reps for beginners. Build form there. Begin to add weights.
2) Do active stretching like Windmill Toe Touch before you run.
3) Do plyometric training to improve how your body lands when you run.
4) Listen to how your body feels when you run. Don't tune out when you run. Yes running is challenging, but the difference between running that hurts and running that causes injury related pain is huge. Your lungs and legs burn when you run, your shins, knees, ankles or hips hurt when injured.
5) Do core work! The plank, side plank and back extension just may save your run.
Now go out and enjoy National Running Day. Call a friend and bring them too.
Stay healthy, run Happy,
Coach Andy Nelson
twitter.com/tricoachandy
https://plus.google.com/b/116418230416619943050/116418230416619943050/about?hl=en
Facebook.com/TriCoachAndy
-It can be done almost anywhere
-All you need is shoes (Maybe) and willpower
-We were "born to run" (otherwise our ancestors would have been tiger food)
-It makes us feel good to be outside and moving fast
As a running coach I specialize in Strength Training for runners of all ages and ability. Except for a few athletes looking for an edge, most runners don't come to me until AFTER they are injured. I am not a Physical Therapist but they often send me patients who need to learn to run better. Sometimes I will watch them run but usually I just watch them squat first. When someone is challenged doing the squat, even with only body weight, they usually have trouble running.
Why? You may ask. The muscles that are responsible for controlling the squat pattern, when not working properly, will often not work to stabilize a runner in the gait cycle. Thank about it for just a minute: If you cannot control yourself as you squat in a stable, controlled environment then you will probably have difficulty controlling your legs when you run.
But running is "natural". Yes it is, but sitting in a car or at a desk in front of a computer is not. (We could also discuss the unnatural, inflammation causing food intake if you like) Sitting for long periods of time can lead to muscle imbalances, especially in the hips, chest and calves. Yes, even having tight chest muscles can lead to back, hip and leg injuries (we are 1 system).
Simple solutions:
1) Do SQUATS! this is the best exercise for runners. It lengthens the hamstrings, strengthens the hips and works your core. Lower your butt down to knees level, hold for 2 seconds, and stand back up. 3sets of 10 reps for beginners. Build form there. Begin to add weights.
2) Do active stretching like Windmill Toe Touch before you run.
3) Do plyometric training to improve how your body lands when you run.
4) Listen to how your body feels when you run. Don't tune out when you run. Yes running is challenging, but the difference between running that hurts and running that causes injury related pain is huge. Your lungs and legs burn when you run, your shins, knees, ankles or hips hurt when injured.
5) Do core work! The plank, side plank and back extension just may save your run.
Now go out and enjoy National Running Day. Call a friend and bring them too.
Stay healthy, run Happy,
Coach Andy Nelson
twitter.com/tricoachandy
https://plus.google.com/b/116418230416619943050/116418230416619943050/about?hl=en
Facebook.com/TriCoachAndy
Tuesday, March 5, 2013
My Turkey (or grass fed beef) Chili recipe
I have made a few changes to this recipe but I have posted something similar before.
This is good food! It is healthy. High protein. High fiber. And most importantly: High flavor!
Enjoy!
This makes a very big pot of chili:
1 box Pomi Chopped tomatoes (no spices) (or can of 24oz Chopped)
1 box Pomi Strained (or 24oz canned or bagged strained)
1 lb of Ground turkey or Grass Fed Beef
1 med Yellow Onion - Chopped large
1or 2 can Black beans - rinsed
1 can Kidney Beans - rinsed
1 can Pinto Beans - rinsed
1 each - Red, yellow, orange and/or green pepper - cut into large chunks
1tbps Chili Powder
1/2 tsp Cayenne Pepper
1/2 tsp Fresh Black pepper (to taste)
1 tsp Paprika
1/2 tsp Sea Salt
1/2 tsp Cumin
2 tbsp Olive Oil
In
pot brown meat with Olive Oil and half of spices. (if you ise beef that is 85/15 then you may want to drain some of the fat before you move you on). After a few min add
chopped onions. When onions are brown add strained tomatoes, chopped
tomatoes. Once tomatoes begin to bubble add beans and remainder of
spices. Reduce to a simmer and cover. Mixture should be thick and hearty
looking. Stir regularly to prevent sticking and ensure spices blend
well. Taste and adjust spices to your liking.
I like to add tabasco or Trader Joe's Jalapeno Pepper Sauce to add some heat. Cut Jalapenos for greater flavor, remove seeds to keep heat down and flavor higher.Sometimes I like to add Green Chiles. They add a nce flavor without cranking up the heat. I like this with a warm corn tortilla or corn bread. If carbs make you gain then stay away from flour tortillas.
Enjoy your food!
Eat Clean. Be lean! Be strong! Race Fast!
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.
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
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
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.
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.
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
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?
Friday, October 8, 2010
Check out the form on that guy! (and the pecs)
Nuno, on the right, has FANTASTIC run form. Look at how his center of mass is directly over his foot. His shoulders are square over his hips. His arms are at 90 degrees, and his legs are in the PERFECT figure 4. The guy on the left has pretty bad run form(maybe he's a "just a cyclist" who jumped in to a triathlon). The other guy has his arms low, his stride too long, and his hips and shoulders all the way open. Nuno is a CrossFit Endurance coach so he should be in great form, but not all coaches practice what they preach. I got this image from:
www.crossfitendurance.com
I have used the CrossFit Endurance workouts while training for Paine to Pain (I got 3rd in my age group, 12th over all). You are "supposed to" stick with only their workouts but sometimes I like to go run 10 miles on the trail and they never have a workout that long. I also am not fit enough, nor do I have the time to do their 2 workouts a day (1 endurance, 1 strength and conditioning 3+ hours apart) since I coach and train full time while trying to blog, coach a team, manage a business and maintain a family(couldn't do it without my wife, she runs the business).
Take a look at the CFE site and do the Mobility WOD, you will be glad you did.
Have a great workout.
Wednesday, September 1, 2010
Days 1 - 3 Half-Marathon Training
Like all great plans...things change.
My run on Monday turned out to be longer and harder than I planned. It's funny how a flat/rolling terrain on the bike is hill climbing on the run. I ran 5.25 miles, walked .5 miles = total 5.75. My legs were shot. I had 2 hard bike rides last weekend Saturday and Sunday and my legs felt heavy. So coach says no intervals on Thursday because the run on Monday was too hard. Easy, shorter run Thursday. That sounds nice.
Day 2 - Tuesday - 12pm mellow 20 mile bike ride with a new client. She was on a hybrid. So hot out. My legs felt super heavy and sore all day.
Two parties Tuesday evening, and I went to bed late. Drank some wine and ate some party food.
Day 3 - Wednesday - Gym - Total body workout. Legs feel much better today. On my way to East Hampton. I hope to get a swim this afternoon and maybe a long walk with my son. I'm taking my bike.
My run on Monday turned out to be longer and harder than I planned. It's funny how a flat/rolling terrain on the bike is hill climbing on the run. I ran 5.25 miles, walked .5 miles = total 5.75. My legs were shot. I had 2 hard bike rides last weekend Saturday and Sunday and my legs felt heavy. So coach says no intervals on Thursday because the run on Monday was too hard. Easy, shorter run Thursday. That sounds nice.
Day 2 - Tuesday - 12pm mellow 20 mile bike ride with a new client. She was on a hybrid. So hot out. My legs felt super heavy and sore all day.
Two parties Tuesday evening, and I went to bed late. Drank some wine and ate some party food.
Day 3 - Wednesday - Gym - Total body workout. Legs feel much better today. On my way to East Hampton. I hope to get a swim this afternoon and maybe a long walk with my son. I'm taking my bike.
Thursday, July 29, 2010
Time For New Shoes
Is it Time For New Shoes? I don't mean a new pair of the same old shoes you have been running in since they started making that cut of shoe. I mean a completely different type of shoe. Did you have to change your shoes the last time you had a running injury to correct for the injury? Well now that you have corrected the injury you should look to fixing your running form next. You don't keep taking medication after you are feeling well, do you?
There are shoes out there to "fix" over-pronation, under-pronating, "weak" ankles, and flat feet. There is no shoe produced to help your run form, unless you make the conscious effort to run better. Running better requires you to feel what is wrong. Sometimes it is as if your feet are as far from your sense of awareness as China is from Des Moines. Stand on one leg and feel for the ground underneath your feet. Can you feel the ground? Can you feel anything uneven around the contact surface of your foot? If not then take your shoe off and feel the ground.
Now is the big definer of who should be running- Stand on one leg for 30-60 seconds. Having trouble? Take break. Take a breath. Try again. Still having trouble? Then maybe you should address your muscle and balance issues before attempt to move through those weaknesses. If you go to a personal trainer who loads your muscles without testing to see what you can control then you just may end the day with an injury.
Most people think that "Running is the most natural thing in the world" and they are right to a point. Running from a charging bear is perfectly natural, as is running from a perceived assailant. With these activities you run until you feel like it is safe or until you cannot run anymore. Running at a low to moderate intensity for an extended period of time is not the natural style of running.
The barefoot running community says that running barefoot is the safest way to run, but I think they are missing a MAJOR component of our history of running: we did not adapt on even surfaced, well paved roads. When we adapted as hunter/gatherers we ran silently through the woods and fields over sticks and rocks and roots, activating muscles in the hips and thighs that become inactive or dysfunctional while sitting at desks, driving cars, or even running barefoot on paved surfaces.
Running barefoot is a great way to make a visceral connection with how the foot meets the road surface. This connection is the start of correcting movement dysfunction in your running form, though I do not advocate running barefoot (nor do I discourage it for those who are interested, just use caution). When you feel your heel hit the ground it can limit how long you stride and how heavy you let your foot hit. This awareness and some self control can allow you to become a better, more efficient runner. More efficient running can lead to less injury and, given time, faster overall time regardless of your age.
Some tips for becoming a better runner:
1- Allow yourself to slow down. You don't have to set a PR every run.
2- Don't run if something hurts. Running can be uncomfortable on the lungs and the muscles, but if something hurts then you need to address it before it becomes an injury.
3- Use a running coach for a session or 2. A coach is the best way to improve your running skills.
4- View distance running as a skill that can be improved like drawing or writing.
5- Start slow and short. Training for a marathon can begin with a 1 mile run.
There are shoes out there to "fix" over-pronation, under-pronating, "weak" ankles, and flat feet. There is no shoe produced to help your run form, unless you make the conscious effort to run better. Running better requires you to feel what is wrong. Sometimes it is as if your feet are as far from your sense of awareness as China is from Des Moines. Stand on one leg and feel for the ground underneath your feet. Can you feel the ground? Can you feel anything uneven around the contact surface of your foot? If not then take your shoe off and feel the ground.
Now is the big definer of who should be running- Stand on one leg for 30-60 seconds. Having trouble? Take break. Take a breath. Try again. Still having trouble? Then maybe you should address your muscle and balance issues before attempt to move through those weaknesses. If you go to a personal trainer who loads your muscles without testing to see what you can control then you just may end the day with an injury.
Most people think that "Running is the most natural thing in the world" and they are right to a point. Running from a charging bear is perfectly natural, as is running from a perceived assailant. With these activities you run until you feel like it is safe or until you cannot run anymore. Running at a low to moderate intensity for an extended period of time is not the natural style of running.
The barefoot running community says that running barefoot is the safest way to run, but I think they are missing a MAJOR component of our history of running: we did not adapt on even surfaced, well paved roads. When we adapted as hunter/gatherers we ran silently through the woods and fields over sticks and rocks and roots, activating muscles in the hips and thighs that become inactive or dysfunctional while sitting at desks, driving cars, or even running barefoot on paved surfaces.
Running barefoot is a great way to make a visceral connection with how the foot meets the road surface. This connection is the start of correcting movement dysfunction in your running form, though I do not advocate running barefoot (nor do I discourage it for those who are interested, just use caution). When you feel your heel hit the ground it can limit how long you stride and how heavy you let your foot hit. This awareness and some self control can allow you to become a better, more efficient runner. More efficient running can lead to less injury and, given time, faster overall time regardless of your age.
Some tips for becoming a better runner:
1- Allow yourself to slow down. You don't have to set a PR every run.
2- Don't run if something hurts. Running can be uncomfortable on the lungs and the muscles, but if something hurts then you need to address it before it becomes an injury.
3- Use a running coach for a session or 2. A coach is the best way to improve your running skills.
4- View distance running as a skill that can be improved like drawing or writing.
5- Start slow and short. Training for a marathon can begin with a 1 mile run.
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