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Always looking at the positive

Wed, 23 Dec 2009 21:25:44 -0800

A few months ago I broke my wrist due to a mountain biking crash. It was a common fracture that is know as a “Colles Fracture” that is caused by extending your hand in front of you to break your fall. I didn’t have surgery but wore a cast for 9 long weeks after a closed reduction. That means they snapped it back in place. Sure it hurt but what tortured me the most was not being able to keep my same workouts that had kept me in shape.
I focused on keeping up my cardio and as usual, my core. I also knew that this would be a good time to improve some weak areas. Specifically, I knew I needed to do more stretching and cut back on training without adequate recovery. So this is what I did.
First of all, I started each workout with a basic warm-up and light stretching. Secondly I finished each high intensity spin class or hardcore mountain bike ride with a long stretching session and the following day, I rested. I also did light workouts and lower intensity spin classes or cardio too. This may seem like minimal changes but they gave me some major results.
Now my wrist is almost 100% and I feel great. I’m getting up first thing in the morning and not feeling sore or overtrained. Yes, it sounds so basic but going back to the basics is what it took. One thing to remember is when you are not training as much, you need to reduce you dietary intake. This was tough at first but in two weeks I was used to the smaller meals and now it seems routine.
So taking a break and taking the time, to not neglect the basics, has made a big difference. I’m a believer that you never stop learning, even if it’s something you already knew about. Merry Christmas,Happy Hanukkah and wishing you the your best fitness for the New Year!

Drinking water at parties to stay fit!

Sun, 16 Aug 2009 21:50:36 -0700

I just got back from a great weekend of mountain biking and going to parties with my mountain bike group PMBC in Mammoth mountain. Staying fit and eating right can be a challenge when your hanging out with friends and eating and drinking in excess. So here is what I do, drink lots of water. Yes it’s that simple! I try not to keep eating and drinking later in evening and I have a glass of water between drinks throughout the night. Of course I stay very strict with my diet and workouts most of the time and always have a routine I follow. This is what I do to stay on track and it keeps me from being hung over the next morning. I also stay away from sugary drinks and beer. Then try to stick with drinks mixed with club soda and water. This may sound boring but keeping fit is as tough as you make it.

Supplements

Sun, 22 Mar 2009 14:36:33 -0700

I hope that you read my daily routine and noticed that I’m a true believer in supplementing my diet. One of the first supplements that I started using was the amino acid L-Carnitine. I don’t eat red meat that often, mainly due to the high levels of saturated fats and cholesterol, but it also has the higher levels of L-Carnitine. I try to to get mostly good fats, those not found in dairy and meat. L-Carnitine is used in the fat breakdown process without going in to detail, burning fat for energy is a good thing! I also have been a long time user of fish oils and most recently Krill oil. People give fats and carbs a bad rep. Your body needs fats and carbs but just the right kinds and in the correct amounts. I also feel that fish oils help my joints. I also started taking the supplement Hyaluronic Acid. I had used the Glucosamine based joint supplements for years but had marginal relief. The Hyaluronic Acid has made me completely forget about the joint pain and was much more effective. Hyaluronic Acid the major component in synovial fluid and increases viscosity, that has to be good. This is just a couple of supplements that I use daily and as you can see from the picture above there are many more. My next blog will touch on a few more.

My Daily Routine

Wed, 11 Mar 2009 21:38:04 -0700

A fit body is not just for elite athletes who plan, prepare and train to stay in shape so they can perform. Maybe you aren't going to make a living that requires you to be ultra-fit. However, you only have one body. Take action to stay fit and cultivate healthy habits. You already know, a basic plan for fitness is your key to living your best life day-to-day for the rest of your life.
Consider what it means to be fit: By being fit, you support your body's ability to heal, to operate at optimum level and to live a balanced life. Also, to be truly successful in life, you need a body that works at full potential. That means being physically fit, mentally alert and emotionally on top of your game. Your body is your instrument for being the best of who you are.
Muscles - Use them or lose them! For example, if your body finds you don't use certain muscles it says, "I Guess I don’t need those leg muscles anymore." So your leg muscles atrophy. Later on, you find it is hard to take a flight of stairs or even stand up from being seated without the aid of a chair because your muscles have become so weakened. Your body needs good nutrition and exercise to function properly! Not using your muscles or increasing your circulation and lack of hydration will eventually lead to health issues. Exercise enhances your cardiovascular and respiratory health and reduces your risk of disease. And according to doctors, 90% of this is preventable by simply: exercising, eating nutritious foods and living a balanced life.
Why exercise is imperative. The latest scientific studies show that exercise increases the number of memory cells in the brain. How many of those were wasted during your foolish youth? This is especially important with the epidemic of Alzheimer's (5 million people now – projected 7.5 million by the year 2030.) Yes, exercise and nutrition work together for whole health.
The Stress Factor. According to the American Psychological Association, most Americans are concerned about the amount of stress in life today. Stress is a psychological and physiological response to events that upset our personal balance in some way. Frustration, conflict and pressures all add to the stresses we all undergo day-to-day. However, it is not what happens to you that matters. What matters is your response to what has happened. So what's the problem?
Stressed Out Response - You see it all the time. People getting upset easily, always frustrated then flying off the handle. They react with fiery rage because they are so stressed out. Too much stress undermines the body's immune system. Your body shuts down to cope. However, as a physically fit person, you are able to respond with wisdom and equanimity.
Okay, so I am getting little carried away. However, I just want you to know how important it is to stay relaxed and keep yourself in check.
My personal challenge: I need to tell you this. I had to cultivate good health habits. If you were to see my family (mother, aunts, uncles and grand parents) you would notice how we are genetically predisposed to obesity. Yes, I am definitely in danger of being overweight. If I don't watch myself, I can blow up like a balloon. So, I have made a healthy lifestyle my biggest asset and it certainly keeps me enthusiastic and energetic. I consciously work to stay in the best shape.
What to do: Have a plan that keeps you vital, physically fit, mentally and emotionally on top of your game.
My Fitness Regimen:
This routine of exercise, good nutrition (diet) and supplements keeps me energized and enthusiastic about life.
Upon Arising Water – 8 ounces; coffee with 1 teaspoon of raw sugar and 1% milk
Strawberry Smoothie – Recipe: 8oz plain non-fat yogurt, with 2 scoops of Cytosport's Muscle Milk, strawberry flavor; 1 scoop of 100% whey protein, 4oz plain soy milk, 4oz orange juice, 2oz. frozen fruit (strawberries) and ice. (Yield, two servings.)
8:00 a.m. Smoothie Breakfast - One serving of smoothie, coffee, multivitamin, and water
9:30 a.m. Oatmeal - 1 / 2 cup of McCann Quick Cooking Irish Oatmeal with 1 tablespoon of Bob's Red Mill flax seed meal, 1 teaspoon of sugar and 1 oz. of soy milk or almond milk.
10:30 –11:30 Water - 2-3 glasses of water.
12 Noon Workout at Gym - strength training 45 minutes followed by smoothie and water.
1:30 p.m. Lunch - 4-6oz. of lean meat with rice and steamed vegetables.
2:00 – 5:00 p.m. Water - 4 to 5 more glasses.
4:00 p.m. Snack - Balance Bar, Zone Bar or Promax Bar.
7:00 p.m. Vinegar - Apple cider vinegar (1 oz) diluted with 1 or 2 glasses of water just before dinner
Dinner - Chicken, beef or fish with rice, potatoes or pasta with steamed or stir fried vegetables.One beer or a glass of wine with diner.
Before Bed Protein Shake - 1 scoop of "Muscle Milk" mixed with 8 oz. of rice milk
Sleep 8 hours - average about 7

I stay pretty consistent with this regimen Monday through Friday and vary it a little on the weekends.
Weekly Workouts weight resistance training - 4 times a week
Cardio training - 4 times a week, the two spin classes that I teach and two mountain bike rides.
The bottom line: I drink a lot of water throughout day and I add extra protein to my diet during key times of the day. I did not go into detail with the specific amounts of protein, carbohydrates, and fats or total calories. Nor did I list all the specific types of supplements I use because that is really based on your detailed goals. Making good eating habits and exercise a part of your normal daily routine is the point to take home. Cultivate healthy eating and exercise habits and you will stay wealthy with physical fitness.

Week 5, Leg Training

Fri, 2 Jan 2009 09:39:26 -0800

Here is my update on my winter leg training program. I have kept the weight lighter and focused more on reps and keeping my form with speed. So here is a basic outline of what I do.
Warm up on Lifecycle for 5 mins. then stretch.
Squats. light weight 20 reps then pyramid up to heavier weight and do 8 reps. Five sets keeping my core stabile and fully squatting.
Side steps. Hold dumbbells or 45 pound plate with handles and step sideways up step.4 sets in between squat sets
Leg Press. DO NOT LOCK KNEES. 20 reps down to 10 reps. Go heavy but be able to do full range of motion. All the way down not partial reps. 4 sets
Lunges. Light barbell or light dumbbells fully lunge and work on speed with form. 4 sets in between leg press sets.
Leg curls 4 sets
Knee extensions 4 sets in between leg curls
Seated and standing calf raises 4 sets each.