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.
Monday, November 14, 2011
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
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