Weekend Warrior

This weekend was full of activity!  I kicked off my TABATA Bootcamp program on Siesta Key.  Ten participants for the first session...not too shabby.  They grunted and sweated their way through a very intense session.  The battle ropes and burpees tried to dominate, but they perservered.

Sunday morning, 0800, my dirty duo partner and I kicked it out for the Sarasota Dirty Duo.  Proceeds raised money for the JROTC.  18 obstacles, mud, swamps, gator canals, tire flips...6 miles of being a kid again. 

I encourage everyone to find something fun to do this summer, color outside of your humdrum workouts...it did my soul good to help others, but to also laugh at myself.   PERSEVERE!!

TABATA BOOTCAMP 2012

I just spent a full day of intensive training and lecture with Mindy Mylrea, an incredible presenter in the fitness industry.  I am now excited that I will venture into the TABATA Boot Camp. 

TABATA originated with Izumi Tabata in Japan, where he trained athletes for speed skating.  With this style, he found that you could increase endurance and speed by improving the lactate threshold system.  How is this done?  With 4 minutes of hard work at max VO2.  Basically your work hard for 20 seconds and recover for 10 seconds - 8 rounds. 

Now most of you know that I train pretty regularly, well throughout this certification we did a series of 45 to 50 minute workouts with true TABATAS thrown in the mix....it kicked my butt!!

I will be kicking off a new website and providing more info as it is available.  Even if you don't live in Florida, you can sign up for a SKYPE session with me to get started. 

Burn more calories, improve your strength and cardio, get faster, lose inches - it's all there and I look forward to sharing it with you.

Body weight vs Free Weight

For years, men and women have been grinding out hours in the gym lifting weights to sculpt and to strengthen their bodies. Slow reps, negatives, high rep/light weight and multiple sets, pyramiding, and drop sets are all methods used by savvy weight lifters and weekend warriors. But as the industry evolves, we are seeing trends in body weight exercises via obstacle courses, Crossfit, and TRX. So what is the best method? VARIETY. It is important that we can squat, push, pull, jump, rotate, bend and twist our bodies without load. Unfortunately, many people today suffer from chronic injuries that do not allow their bodies to perform these functions. So they give up to the injury instead of seeking advice on how to train for their body. Weights serve a purpose to strengthen muscles, but so much can be done without them. It is traditional methods combined with new ideas that keep our bodies functioning.

What is Chiropractic?

Chiropractic is a hands-on therapy based on the theory that subluxations in the spine may cause many medical disorders (especially disorders of the nervous system). Chiropractic medicine originated in the late 1800s in the United States.
Chiropractic treatments usually involve adjusting the joints and bones in a person's spine using twisting, pulling, or pushing movements. Some chiropractors use heat, electrical stimulation, or ultrasound to help relax the person's muscles before doing a spinal adjustment.

I have seen a chiropractor for quite some time; however, I do my homework.  I check qualifications, seek referrals, and I know my body.  As we age, the skeletal system changes. So xrays are useful to help foresee any abnormalities. 

A reputable chiropractor will want to have a consultation first to get medical information, check posutural alignment and discuss possible treatment.  Take time to ask questions and also take time to process your consultation.  In many cases, health insurance may provide some assistance.

Chiropractic adjustments are not an immediate fix.  It can take several sessions, but it also requires self-care like stretching, walking, changing lifting or exercise habits to name a few.  Massage may also play a roll to get muscles to relax and set the adjustments.

As with any medical procedure, due dilligence is up to the patient. 

Happy New Year and a New You

Many have resolved to make a change in their lives whether it is quitting a bad habit, starting to exercise, lose weight, change attitudes. All come with great intent, promise and optimism. However, studies show that most resolutions fail within the first month because change takes commitment and patience. Also, we all want immediate gratification.

Set realistic goals for yourself. For example, if you are to quit smoking, start with perhaps not smoking after meals and during office breaks. Replace it with taking a walk or calling a friend. After a couple of successful weeks, make another adjustment, then for the finale seek the patch if necessary.

For exercise, start with 30 minutes 3 times a week, then add a day after a couple of weeks, then lengthen your time by 10 to 15 minutes. Set a bigger goal, like hiring a trainer for 20 sessions, doing a 5k, or learning to play tennis, golf, surf, bike or any activity of interest.

Nutrition is quite difficult, as we need food to live. Eating clean is not easy nor do most people enjoy it 100 percent of the time. Start by eating breakfast daily, drink at least 4 to 6 servings of water, take a multi vitamin and avoid processed meats. Give yourself time to adjust. Then look at how often you may eat out, reduce it. How often do you enjoy dessert? Reduce it. Let these changes set in. The biggie....portion control. Everyone is different depending on active lifestyle. Increasing fruits and veggies, eating whole grains and protein, plus controlling the intake of dairy and good fats. Avoiding foods tends to send most into a tailspin. I suggest allowing a "free day" to satisfy an indulgence. The hints go on and on, but success depends on small changes in a small timeframe

So I touched on the top 3 resolutions I hear each year and each year I hear the stories of not making the grade. It comes from inside, it comes from you....not your friends, not your spouse, not your family. They can support you and they can sabotage you. It is your choice each day. Keep a journal, use sticky notes with reminders or set up reminders on your phone, computer, iPad, etc. Remember, it is not about the new year...it is about each day.

Happy New Year

Getting to the Soul of Barefoot Running

The past couple of years, running expos, shoe companies, even publications have been featuring "barefoot running" shoes.  A minimalist shoe, with little or no support that conforms to the foot and allows for the natural biomechanics of the run gait.  So naturally, after being in the Brooks Adrenaline for years and loving the shoe, I decided to give a pair of Merrells a try for shorter runs on sand.

A price tag of $110 gave me a very light weight shoe with Vibram soles, a selection of colors as well.  I sported them first during client training sessions and my personal gym workouts. Then I took to the beach to run 3 miles slowly - no problems.  So, I decided to put them to the test.

Now, I have been through my share of injuries over the years of competing in sports.  Sciatic nerve issues, bad ankle sprains, even a broken toe or two.  What we, as invinsible humans, don't realize that we compensate everyday for imbalances in our bodies.  BUT, being the headstrong person I am, plus wanting to test the shoe, I went on an eight (8) mile run - half soft surface/half road.  I felt reasonably good for the first 5 miles, the last 3 my ankles and calves were quite unhappy with me.  I made several stops to stretch and pop my ankles.

The next morning, my legs were fatigued slightly, my hip flexors were slightly tighter than usual, but my ankles were definitely angry at me for the abuse.  HOWEVER, this did not convince me that I was in the wrong shoe.  I looked at it as an biomechanical change that needed a little more time.

I continued wearing the shoes daily during client sessions, which is a bonus from wearing regular athletic shoes due to the lightweight.  I also did several more shorter runs over the course of 2 weeks.  On my longer runs between 5-8 miles, I went back to the Brooks.  Talk about shock to the body with the added weight at the end of your legs.  I put the Merrells back on and did a couple of longer runs - 6, 7, and 8.  All with the same result - discomfort due to my issues. 

Now I can compensate by running slower, staying on soft surfaces constantly, stretching throughout the run, etc....but that is not me.  So, YES, I love the shoe for shorter runs and training, I love my Brooks for my long runs and stability when necessary.  And as I have said to every friend, client, and acquaintance - if the shoe fits, where it just for you - everyone is different.  YOU have to find the best shoe for your needs, get properly fitted, give the shoe indoor time to see if it works and ask if the store has a return policy on shoes. 

I continue to wear both shoes, plus I have an open mind to all philosophies in training.  It is not a cookie cutter world and your body should not be treated as such.

Train hard, train smart.

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