Check this out from my friend and #Nashville native Dominique. Who knew that Apple Cider Vinegar has lots of uses? My girlfriend suggested I gargle with it when I was at a Marketing Conference and got sick in the first day. I lasted the conference just fine and was better before I got on the plane 2 1/2 days later. It tasted AWFUL! But it worked amazingly well.
Check it out and see if you can learn a little something about how cheaply you can feel better, look better and keep you house a little cleaner.
http://bloominrosy.blogspot.com/
Good Hair? Just a bottle of Apple Cider vinegar away.
Whiter Teeth? We got 'em.
Sore throat? Not anymore (I can attest).
Don't take my word for it but being healthy in body and home can be done on the cheap!
In Great health,
Andy
Wednesday, June 26, 2013
Tuesday, June 25, 2013
Inactivity is a Cause of Heart Disease- So lighten up and move!
I was reading some material recently about Baby Boomers. My dad was born in that first year, 1945, and he has always seemed to take pretty good care of himself. My mom was born a few years later into a different set of circumstances and has taken care of herself quite differently. They are both "Boomers" and neither of them show many signs of cardiovascular disease. They both have only 1 major risk factor: being overweight. Their "co-morbid" risk factors are High blood pressure and hyperlipidemia, high cholesterol.
As you may have read in "Ode to Dad of Fitness" my family has always done a better job than most of the country (at least statistically) at maintaining our health. We have been eating salads and trying low fat recipes for 30 years or so. However my dad has a bowl of ice cream from a cereal/soup size bowl more nights a week than he should. Exercise has been a part of our life and sitting in front of a screen, computer or TV, was always pretty limited. If it was daylight we were moving!
Now onto my "Soap Box": Inactivity is a lifestyle choice that leads to a host of problems! A study as far back as 1996 equated inactivity with smoking more than a pack of cigarettes a day. Many times inactivity can be diet related- if you don't have the energy to move around then you probably will not move as extra exercise or enjoyment. If you have inflammation in your body due to a high sugar or alcohol or tobacco laced diet then moving around is uncomfortable and you probably will not do it then either. Even if you smoke, drink and eat too much sugar you need to move more. Better still, you need to move smarter. Smart exercise takes less time and achieves a greater result to your fitness and sense of well being. The diet changes will happen when you make them happen.
You don't slow down because you move less, you move less because you slowed down.
Find a reason, like enjoying an active life, to keep you moving.
Find life in your days or your days will end sooner. It is that simple!
As the government has instituted a new Health Care law we are all responsible for the health of our fellow citizens, like it or not. The government is not trying to control your health or "Tell you" what to eat or how much to exercise, that still falls to you. Be responsible with the freedom.
Your insurance company tells you what it will pay for but your health, not your sickness, is in your hands. Exercise, Especially Strength Training, is the Single Best Way to Maintain and (possibly even) IMPROVE Your Health!!! The side effects of exercise are mostly feeling and looking better, having greater self confidence and improved brain and muscle health. What side effects does your medication have? Go on. Go read that 4 page flyer your (P)Harmacist gave you with you with your meds. I will wait. 1 side effect of Statins is Muscle Wasting. All that time in the gym almost countered by a medication. Right exercise can lower your cholesterol and improve your golf game or time with your loved ones. Statins, not so much.
So here is what to do:
1) Get cleared by your doctor to exercise.
2) Find a Fitness professional to teach you how to exercise for your size, age and current limitations.
3) Follow the prescription from your Trainer or other fitness pro. Get regular updates so you keep getting stronger.
4) Go enjoy a healthier life with less pain.
Some exercises I like:
The Squat- Sit down on something low then stand up. Repeat 10-15x. Once you are good at that then take away what is below you and stop on your own.
The Lift - Imagine you have to lift a rock or a bag of mulch off the ground. Get yourself flexible and strong enough to be able to do it yourself. Now go do it yourself!
The Twist - Not the dance but it is good for you. Imagine pulling a garden hose from behind you to in front of you or lifting your groceries up and over the side of the cart and into your car. You have just "twisted" 180 degrees. Do this as exercise and then you are less likely to throw your back out doing it in the parking lot of the grocery store.
The Lunge - You have to do a short lunge whenever you climb stairs, a place where many falls occur in the Boomer population. If you can lunge forward and keep yourself under control then you will have the ability to get out of the way of that cyclist you didn't see coming while you were reading that email and walking down the street.
The Push/Pull - If you don't have a gym to go to you can always go to Target and open and close the Non Automatic doors all day. that way you work your pushing muscles and your pulling muscles. I like to see more pulling since we spend too much time closing off the front of our bodies while we drive, text, email and flex in the bathroom mirror.
If all else fails you can get down on the floor and stand up as quickly as possible 20x in a row. It uses most major muscle groups and helps to maintain your flexibility. If you do it fast enough you can also get your heart rate up.
Now go have fun with fitness. Be active! Stay younger by tomorrow.
If you're in Brentwood then come by the studio and I an show you to improve your health by lifting more than you ever thought possible. It slows down the aging process but don't tell the drug makers.
In health,
Andy Nelson
As you may have read in "Ode to Dad of Fitness" my family has always done a better job than most of the country (at least statistically) at maintaining our health. We have been eating salads and trying low fat recipes for 30 years or so. However my dad has a bowl of ice cream from a cereal/soup size bowl more nights a week than he should. Exercise has been a part of our life and sitting in front of a screen, computer or TV, was always pretty limited. If it was daylight we were moving!
Now onto my "Soap Box": Inactivity is a lifestyle choice that leads to a host of problems! A study as far back as 1996 equated inactivity with smoking more than a pack of cigarettes a day. Many times inactivity can be diet related- if you don't have the energy to move around then you probably will not move as extra exercise or enjoyment. If you have inflammation in your body due to a high sugar or alcohol or tobacco laced diet then moving around is uncomfortable and you probably will not do it then either. Even if you smoke, drink and eat too much sugar you need to move more. Better still, you need to move smarter. Smart exercise takes less time and achieves a greater result to your fitness and sense of well being. The diet changes will happen when you make them happen.
You don't slow down because you move less, you move less because you slowed down.
Find a reason, like enjoying an active life, to keep you moving.
Find life in your days or your days will end sooner. It is that simple!
As the government has instituted a new Health Care law we are all responsible for the health of our fellow citizens, like it or not. The government is not trying to control your health or "Tell you" what to eat or how much to exercise, that still falls to you. Be responsible with the freedom.
Your insurance company tells you what it will pay for but your health, not your sickness, is in your hands. Exercise, Especially Strength Training, is the Single Best Way to Maintain and (possibly even) IMPROVE Your Health!!! The side effects of exercise are mostly feeling and looking better, having greater self confidence and improved brain and muscle health. What side effects does your medication have? Go on. Go read that 4 page flyer your (P)Harmacist gave you with you with your meds. I will wait. 1 side effect of Statins is Muscle Wasting. All that time in the gym almost countered by a medication. Right exercise can lower your cholesterol and improve your golf game or time with your loved ones. Statins, not so much.
So here is what to do:
1) Get cleared by your doctor to exercise.
2) Find a Fitness professional to teach you how to exercise for your size, age and current limitations.
3) Follow the prescription from your Trainer or other fitness pro. Get regular updates so you keep getting stronger.
4) Go enjoy a healthier life with less pain.
Some exercises I like:
The Squat- Sit down on something low then stand up. Repeat 10-15x. Once you are good at that then take away what is below you and stop on your own.
The Lift - Imagine you have to lift a rock or a bag of mulch off the ground. Get yourself flexible and strong enough to be able to do it yourself. Now go do it yourself!
The Twist - Not the dance but it is good for you. Imagine pulling a garden hose from behind you to in front of you or lifting your groceries up and over the side of the cart and into your car. You have just "twisted" 180 degrees. Do this as exercise and then you are less likely to throw your back out doing it in the parking lot of the grocery store.
The Lunge - You have to do a short lunge whenever you climb stairs, a place where many falls occur in the Boomer population. If you can lunge forward and keep yourself under control then you will have the ability to get out of the way of that cyclist you didn't see coming while you were reading that email and walking down the street.
The Push/Pull - If you don't have a gym to go to you can always go to Target and open and close the Non Automatic doors all day. that way you work your pushing muscles and your pulling muscles. I like to see more pulling since we spend too much time closing off the front of our bodies while we drive, text, email and flex in the bathroom mirror.
If all else fails you can get down on the floor and stand up as quickly as possible 20x in a row. It uses most major muscle groups and helps to maintain your flexibility. If you do it fast enough you can also get your heart rate up.
Now go have fun with fitness. Be active! Stay younger by tomorrow.
If you're in Brentwood then come by the studio and I an show you to improve your health by lifting more than you ever thought possible. It slows down the aging process but don't tell the drug makers.
In health,
Andy Nelson
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
Are you ready to be Younger?
My friend for about 20 years is a trainer in Daytona Beach, FL. He started in the athlete training field and moved to FL to work with a church (not for weight loss or health necessarily but it came around) and has been working with the 40+ population for many years.
Check him out here. He tries to answer how you can be YO only younger.
http://youngeryoufitness.com/index.php?option=com_content&view=category&layout=blog&id=78&Itemid=468
I hope you enjoy the read and the watch of his video.
Check back here later for more on feeling your best at any age and any weight, regardless of current fitness level.
Best of Health,
Andy Nelson
917-226-527one
Check him out here. He tries to answer how you can be YO only younger.
http://youngeryoufitness.com/index.php?option=com_content&view=category&layout=blog&id=78&Itemid=468
I hope you enjoy the read and the watch of his video.
Check back here later for more on feeling your best at any age and any weight, regardless of current fitness level.
Best of Health,
Andy Nelson
917-226-527one
Monday, June 3, 2013
Are You Fit Enough For Retirement?
I had a great conversation last weekend with the father of a friend who had developed a great retirement plan on a flight from Osaka to Beijing. The plan had been drawn up several years ago and his wife told him then that he should have retired 3 years before so he could live out the whole plan. His name was Perry* and he has been, and continues to be, a quite successful business man. His wife is a hospice nurse and a runner. They are close in age and she is in great shape but he is at least 25lbs heavier than he should be but eats a clean diet. Some of his plan involves a bit of physical activity that I wonder if he will be fit enough for.
With all the focus on our monetary ability to retire do we ever stop to ask, far enough in advance, if we will be physically prepared for retirement?
When do we begin to lay the ground work for being able to play with our grandchildren? When do we get strong enough to handle the recovery process when need a hip replacement? When do we realize that we may be too frail to enjoy the money we have earned in a life of successful business pursuits? When do we stop saving for retirement and start living our retirement?
Will you be Fit enough to enjoy your retirement?
Perry's* plan involves living in several different locations for 6 months each. Each location had lots to offer from art, to culture, wine and food, and hiking or outdoor activity. He would be required to live in a new environment, adapt to the climate, stay healthy and active and be physically fit enough to battle crowds, climb stairs, sleep in a bed that is not his usual bed, travel by train, plane or bus and not get sick or injured while under such stress all while aging.
While a clean diet and healthy lifestyle are very important as we age, strength training and stress mitigation are are of just as high priority. Yoga/flexibility training, weight lifting, meditation/prayer and cardiovascular fitness all play roles in keeping us healthy and slow the aging process. Just as important as slowing the aging process, using these activities in your weekly fitness routine will help you to add quality to your years and, barring disease and illness, quantity as well.
A simple weekly formula to help add years to your life and life to your years:
Mon- Weight Lifting- Focus on basic movement patterns like squats w/weights, moving weights from the ground to over your head, twisting while bending or squatting and pushing or pulling weights.
Tues - Cardio fitness or Flexibility/Yoga
Wed - Meditation/Church/Spiritual Health/Social Activities
Thu - Weight training- Pushing and Pulling, Standing and sitting w/weights, Single leg balancing, flexibility work/stretching
Fri - Swimming or other cardio - I prefer you run. When you lose the ability to walk you increase your risk of death.
Sat - Weights and/or Cardio (Yes. Again) - short and challenging session, make it social if you can.
Sun - Church/Spiritual Health/Meditation/Social Play
These things are all part of making your life complete and whole and healthy. You will add quality of life to your years and years onto your life. You will have elevated mood from lifting weights, more confidence in your ability to complete physical tasks and a more clear mind. You don't have to be retired or in your last years of work to benefit from this formula.
If you want to see improvement in your health without prescription drugs then lifting weights has been shown to be a panacea. It improves insulin clearing, good cholesterol and body mass index. Add it to improving your diet to change the course of your retirement health.
Now go get healthier!
Ask a fitness professional how. Ask your doctor if you are healthy enough for exercise. If they say "No" then ask them how sick you need to be?
*name and minor details changed for protection ;)
With all the focus on our monetary ability to retire do we ever stop to ask, far enough in advance, if we will be physically prepared for retirement?
When do we begin to lay the ground work for being able to play with our grandchildren? When do we get strong enough to handle the recovery process when need a hip replacement? When do we realize that we may be too frail to enjoy the money we have earned in a life of successful business pursuits? When do we stop saving for retirement and start living our retirement?
Will you be Fit enough to enjoy your retirement?
Perry's* plan involves living in several different locations for 6 months each. Each location had lots to offer from art, to culture, wine and food, and hiking or outdoor activity. He would be required to live in a new environment, adapt to the climate, stay healthy and active and be physically fit enough to battle crowds, climb stairs, sleep in a bed that is not his usual bed, travel by train, plane or bus and not get sick or injured while under such stress all while aging.
While a clean diet and healthy lifestyle are very important as we age, strength training and stress mitigation are are of just as high priority. Yoga/flexibility training, weight lifting, meditation/prayer and cardiovascular fitness all play roles in keeping us healthy and slow the aging process. Just as important as slowing the aging process, using these activities in your weekly fitness routine will help you to add quality to your years and, barring disease and illness, quantity as well.
A simple weekly formula to help add years to your life and life to your years:
Mon- Weight Lifting- Focus on basic movement patterns like squats w/weights, moving weights from the ground to over your head, twisting while bending or squatting and pushing or pulling weights.
Tues - Cardio fitness or Flexibility/Yoga
Wed - Meditation/Church/Spiritual Health/Social Activities
Thu - Weight training- Pushing and Pulling, Standing and sitting w/weights, Single leg balancing, flexibility work/stretching
Fri - Swimming or other cardio - I prefer you run. When you lose the ability to walk you increase your risk of death.
Sat - Weights and/or Cardio (Yes. Again) - short and challenging session, make it social if you can.
Sun - Church/Spiritual Health/Meditation/Social Play
These things are all part of making your life complete and whole and healthy. You will add quality of life to your years and years onto your life. You will have elevated mood from lifting weights, more confidence in your ability to complete physical tasks and a more clear mind. You don't have to be retired or in your last years of work to benefit from this formula.
If you want to see improvement in your health without prescription drugs then lifting weights has been shown to be a panacea. It improves insulin clearing, good cholesterol and body mass index. Add it to improving your diet to change the course of your retirement health.
Now go get healthier!
Ask a fitness professional how. Ask your doctor if you are healthy enough for exercise. If they say "No" then ask them how sick you need to be?
*name and minor details changed for protection ;)
Friday, May 24, 2013
Look Where you want to Go
As a runner who likes to run on trails I know to look where I am going. One wrong step could result in a fall. I know this when I go out for a run and it slows me down enough to choose my steps well. In this way Trail Running is a mental game as well. You know you could get hurt but moving your body through nature like that is well worth the risk.
But What about the gym?
Yes, you need to look where you are going because people are moving heavy objects, sometimes very quickly. You also have to have a long view. Going to the gym is just something you need to do. It makes us more human since we are no longer hunting our food on foot and dragging it home. We move more and better when we are in the gym lifting weights. It makes us lose weight faster. It improves our brain function, blood function, insulin regulation and genetic pathways thus slowing aging.
When you begin to make exercise part of your lifestyle it may be difficult to keep these things in mind, especially if you are recovering from Bariatric Surgery. For those affected by Obesity the goals are very different than the goals of a life long athlete. Both people have to keep an eye on where their fitness goals are taking them; in the direction of health or the direction of a shorter life.
Many in the fitness industry still think Obesity is a simple issue; Simply solved with a "calories in, calories out" approach. Trust me, there are millions who have tried this method unsuccessfully. If that worked it would have already. We were all heading in that direction of fitness until a few innovators took the time to see what was working and what wasn't. You cannot always exercise you way through obesity or cancer or Crohn's Disease. Each individual is effected in their own way by their medical condition. There are many who are judgmental and say Obesity is self imposed. There are many cancers that were due to lifestyle but rarely are they judged so harshly. Some who have been ill come back to fight for others. Some give up and re-start their fight over and over. It is a fitness professionals job to meet each client where they are on the day and encourage fitness regardless of the starting point.
Keep your eyes focused forward! Where are we going to help those who are asking for help? Fitness professionals should be as professionals in allied health fields. Use the proper terms to address those with obesity. Do not give diet advice for someone under the care of an RD and or MD. Work toward a better functioning individual regardless of their weight. If someone comes for fitness training and education then address their issues from a strength and mobility standpoint first. The person who is 400lbs benefits just as much, or more, from being able to perform a squat as the 110lb person does.
Exercise should be fun and leaving you feeling challenged but not defeated. It will not be fun every day. Find the fun in an improved quality of life. Weight training works! It can help almost anyone feel better. Those who do not feel better are rare. A little muscle soreness aside your body will thank you for lifting weights and for exercise in general. Do not be discouraged at the pace of the scale or how your clothes fit. Fight for your life!
But What about the gym?
Yes, you need to look where you are going because people are moving heavy objects, sometimes very quickly. You also have to have a long view. Going to the gym is just something you need to do. It makes us more human since we are no longer hunting our food on foot and dragging it home. We move more and better when we are in the gym lifting weights. It makes us lose weight faster. It improves our brain function, blood function, insulin regulation and genetic pathways thus slowing aging.
When you begin to make exercise part of your lifestyle it may be difficult to keep these things in mind, especially if you are recovering from Bariatric Surgery. For those affected by Obesity the goals are very different than the goals of a life long athlete. Both people have to keep an eye on where their fitness goals are taking them; in the direction of health or the direction of a shorter life.
Many in the fitness industry still think Obesity is a simple issue; Simply solved with a "calories in, calories out" approach. Trust me, there are millions who have tried this method unsuccessfully. If that worked it would have already. We were all heading in that direction of fitness until a few innovators took the time to see what was working and what wasn't. You cannot always exercise you way through obesity or cancer or Crohn's Disease. Each individual is effected in their own way by their medical condition. There are many who are judgmental and say Obesity is self imposed. There are many cancers that were due to lifestyle but rarely are they judged so harshly. Some who have been ill come back to fight for others. Some give up and re-start their fight over and over. It is a fitness professionals job to meet each client where they are on the day and encourage fitness regardless of the starting point.
Keep your eyes focused forward! Where are we going to help those who are asking for help? Fitness professionals should be as professionals in allied health fields. Use the proper terms to address those with obesity. Do not give diet advice for someone under the care of an RD and or MD. Work toward a better functioning individual regardless of their weight. If someone comes for fitness training and education then address their issues from a strength and mobility standpoint first. The person who is 400lbs benefits just as much, or more, from being able to perform a squat as the 110lb person does.
Exercise should be fun and leaving you feeling challenged but not defeated. It will not be fun every day. Find the fun in an improved quality of life. Weight training works! It can help almost anyone feel better. Those who do not feel better are rare. A little muscle soreness aside your body will thank you for lifting weights and for exercise in general. Do not be discouraged at the pace of the scale or how your clothes fit. Fight for your life!
Saturday, April 27, 2013
Other Sports
So I competed in the CrossFit Games Open and have since had some time to reflect. It was competition! Pure and simple. They determined that fitness, when judged by the CrossFit parameters, should be judged based upon a particular set of exercises performed over a set time frame. It was scaled to everybody broken down by gender and even age group at some point. It was fitness in competition format!
For me It was FUN!
I enjoy competing. It is fun to test myself against an old me and against others. I am competitive I like seeing how I stack up against others and athletic events, which is part of the popularity of FlyWheel. CrossFit is its own sport just as running is its own support and football is its own sport. It takes a certain fitness to play football but it takes a different fitness to run as a sport regardless of distance. Most people who do CrossFit regularly can jump into a football game and fare pretty well. Those same people can probably jump into a half marathon and gut it out at least once without injury. There are cases of professional football players who did not fare well in a CrossFit work out. They are truly fit, at the peak of anyone's game and yet they suffer under a CrossFit work out.
But just as those same football players will adapt and improve their own football skills by doing CrossFit so too will a runner improve their running form and be a stronger runner for it by incorporating CrossFit. They call CrossFit "The Sport of Fitness" but you have to be pretty fit and pretty fearless to take it on for any length of time. CrossFit draws and maintains a certain type of person, the person who thrives on bettering their last performance. Just as Krank Nashville is great for getting you fit enough for their indoor cycling class and/or Strength Classes Krankers tend to do quite well at CrossFit when they go. However most Krankers prefer the comradeship found at Krank. It is Fitness and athletic ability, just slightly more specified to a different fitness.
We are all trying to become more fit and healthy. One type of exercise should not be looked down upon by any other fitness group. Yoga requires fitness. Pilates requires fitness they just don't have competitions. There are other sports besides baseball, football, basketball and hockey. It was not so long ago that Soccer was a rare sport in the US. After Pele and bunch of European guys wowed the US for a few years then Soccer basically vanished until the mid 80's. There are Other Sports out there. There is Roller Derby and Mountain Biking and Spartan Race or anything that requires mental and physical stamina to endure to the finish. I like running on trails. Lucky for me there is plenty of that activity to go race and test myself against others regularly. I like Spartan Racing as well as an occasional backyard football game. Our psyche wants to compete.
We compete in sports.
We put Gym Time to the test.
We challenge our comfort zone.
Most importantly we improve ourselves simply by seeing a thing through.
I encourage you to find your sport.
I encourage you to improve upon who you are through physical challenge.
I urge you to discover your true strength. The strength that is stronger than your greatest weakness. When you overcome your ability to quit in a physical endeavor then you send a signal to your subconscious mind that you can overcome more than you thought before.
Strive for physical fitness and your mental fitness will come along for the ride. Choose a sport to compete in. Any sport. Any One that scares you. Try to get good at it. It doesn't matter if you take up knitting for speed. At least you will find achievement and a more fit mind.
Compete with yourself or friends to see who can be most fit and healthy. Even the loser of that challenge will add years to their life.
No go be healthier than you ever thought possible.
For me It was FUN!
I enjoy competing. It is fun to test myself against an old me and against others. I am competitive I like seeing how I stack up against others and athletic events, which is part of the popularity of FlyWheel. CrossFit is its own sport just as running is its own support and football is its own sport. It takes a certain fitness to play football but it takes a different fitness to run as a sport regardless of distance. Most people who do CrossFit regularly can jump into a football game and fare pretty well. Those same people can probably jump into a half marathon and gut it out at least once without injury. There are cases of professional football players who did not fare well in a CrossFit work out. They are truly fit, at the peak of anyone's game and yet they suffer under a CrossFit work out.
But just as those same football players will adapt and improve their own football skills by doing CrossFit so too will a runner improve their running form and be a stronger runner for it by incorporating CrossFit. They call CrossFit "The Sport of Fitness" but you have to be pretty fit and pretty fearless to take it on for any length of time. CrossFit draws and maintains a certain type of person, the person who thrives on bettering their last performance. Just as Krank Nashville is great for getting you fit enough for their indoor cycling class and/or Strength Classes Krankers tend to do quite well at CrossFit when they go. However most Krankers prefer the comradeship found at Krank. It is Fitness and athletic ability, just slightly more specified to a different fitness.
We are all trying to become more fit and healthy. One type of exercise should not be looked down upon by any other fitness group. Yoga requires fitness. Pilates requires fitness they just don't have competitions. There are other sports besides baseball, football, basketball and hockey. It was not so long ago that Soccer was a rare sport in the US. After Pele and bunch of European guys wowed the US for a few years then Soccer basically vanished until the mid 80's. There are Other Sports out there. There is Roller Derby and Mountain Biking and Spartan Race or anything that requires mental and physical stamina to endure to the finish. I like running on trails. Lucky for me there is plenty of that activity to go race and test myself against others regularly. I like Spartan Racing as well as an occasional backyard football game. Our psyche wants to compete.
We compete in sports.
We put Gym Time to the test.
We challenge our comfort zone.
Most importantly we improve ourselves simply by seeing a thing through.
I encourage you to find your sport.
I encourage you to improve upon who you are through physical challenge.
I urge you to discover your true strength. The strength that is stronger than your greatest weakness. When you overcome your ability to quit in a physical endeavor then you send a signal to your subconscious mind that you can overcome more than you thought before.
Strive for physical fitness and your mental fitness will come along for the ride. Choose a sport to compete in. Any sport. Any One that scares you. Try to get good at it. It doesn't matter if you take up knitting for speed. At least you will find achievement and a more fit mind.
Compete with yourself or friends to see who can be most fit and healthy. Even the loser of that challenge will add years to their life.
No go be healthier than you ever thought possible.
Friday, April 19, 2013
15min video on Better Tri Performance
It is simple to me- Triathlon and the training necessary for it make you a healthier person. You cannot be so out of balanced from biking as to effect your run. You cannot be so out of balance from swimming to effect your biking. You cannot be so sore from time in the gym to destroy any one aspect of your tri workouts. So we must strike a balance in most aspects of our training, and in turn in our lives, to be a better and more efficient triathlete.
Here is I just a short video I did with my friend Jerry Yoo, a PT in New Jersey, about how I like to see the run trained for. I coach runners of all distances and fitness levels as well as triathletes. I love to see triathletes improve in all aspects but especially the run.
Give it watch. Comment and share.
http://www.youtube.com/watch?v=9xLgfXvHf_g
Stay healthy out there. Encourage each other to do better. Help other athletes who are in need.
Andy
Here is I just a short video I did with my friend Jerry Yoo, a PT in New Jersey, about how I like to see the run trained for. I coach runners of all distances and fitness levels as well as triathletes. I love to see triathletes improve in all aspects but especially the run.
Give it watch. Comment and share.
http://www.youtube.com/watch?v=9xLgfXvHf_g
Stay healthy out there. Encourage each other to do better. Help other athletes who are in need.
Andy
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!
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