Trainer Chris

Running the Sedona Marathon

2012-02-23T16:02:00.001-08:00

In 2008 I was registered to run the Sedona Marathon in Arizona but due to an Achilles injury I had to pass on the run but we did go to Sedona to enjoy the beauty of the area and to support a friend doing the half marathon. So, a few months ago when my wife asked me if I wanted to take a trip to Sedona and run the marathon I jumped at the opportunity to run in such an amazing location.

However, this marathon proved to be more than just beautiful terrain, but a very difficult course.
In the weeks prior to the race I saw my speed drastically improving so I was optimistic about setting a new marathon PR (personal record) but after arriving in Sedona I had to ask myself if that was really possible. The altitude was higher and the air thinner. The day before the race I decided to see what last year's finishing time was and realized this race has always been won at around 3 hours. For mortals like me that is lightning fast, but on a typical course that time is a laugh for high caliber runners. But this was not a typical course. The morning of the race I had been told by another runner that one should add 30/40 min to their PR time to figure out how long it would take them to do Sedona. He was right. But I was going to asses the whole thing once the race got underway to see what I would do.
Race morning came and I was having two problems. My bowls were not co-operating like they usually do and I was very tired due to not having been able to sleep well in the hotel for the past two nights. But I was determined not to let that hinder my run.
Parking for the race was a bit of a mess. The parking area was so far from the starting line that it took us 15 min to walk there so by the time I got to the starting area I had less than 10 min. until start time. It was brisk and many runners were dressed to the hilt in gloves, beanies, jackets, etc. I knew though that once this race started it would get warm fast. I stripped down to my sleeveless tech shirt, compression shorts, and running hat. Because this race was low key there was no horn, gun or such to start the race. Instead they had the crowd count down. I have to say, I loved the fact that this was a very small marathon with only 150ish runners. It gave it the feel of an ultra.
As we began the race I made my way through the crowd until I was in my pace group. The first six miles were thrilling. It was cold and felt good. The only problem was that for an asthmatic in thin cold air you tend to have a bit of a breathing problem, but it was never enough to make my break out my inhaler. This was a hilly course and I planned on using those downhills to my advantage. At one point I think I scared a runner when I can swooping up from behind on a decline that was fast enough for me to have to get up on my toes. In fact, I glanced at my Garmin and saw a pace of 5:30ish! What was I doing going that fast!
But on the sixth mile, as the course began to turn direction something became clear, this would not be a PR marathon. The wind was at our backs going out to the turn around . . . To the harder section of the course. That meant that it would be against us coming back. When mile 7 ended were on the trail. It was not technical by any means. I have run many mountain trails and this did not compare with them. However, when running a marathon there is an idea that you a suppose to go fast but these pesky rocks underfoot were making that a issue.

By the time I hit mile 11 it struck me that I had not seen the lead runners on their way back yet. And then one emerged. He looked beat. And eventually, staggered with lots of space between them, more came up the trail. They all had that exhausted look. Wow, that's not good when you still have half the race to go. From that point the course took a two mile dip and declined. All you could think was about having to run back up this thing. And back up it we went as we made the sharp (too sharp) turn around. And as soon as you started up there it was to meet you . . the wind. And it was not a nice wind.
For the next 7 miles I saw something I have never seen before on a marathon. Good runners were walking! It was almost as if someone moved the "wall" up to the 14 mile mark! Runners we looking beat. By this time I gave up on a PR so I switched into ultra runner mode and thought of this whole thing as a good training run. I was able to pass up a good little number of runners because when they went to walking I still ran uphill at a slow pace. Eventually my fast pace at the start of the race caught up with me on the last 3 miles and I too had to do a little walking. I made a comment to one of the water station workers that if I had known I was going to end up going this slow I would have brought my camera. The views were awesome! The race ending was not so spectacular but what made it special was that directly behind the finish line and in front of me as I ran towards it was a set of bleachers and as I ran towards the finish line I could see my little girl and wife sitting and waiting for me. I waved to them as I came across and my little girl smiled and waved back. That was the first time any of my kids have ever seen me finish a race.
Within 10 min of crossing the finish line I was laying down on a massage table and getting the knots worked out. Wow, that felt great! That was the first time I have had a finish line massage.
So, some final thoughts on the Sedona Marathon:
1. Don't expect to set a marathon PR there. It is not your typical marathon. If you come in under 4 hours you are a rock star.
2. What is up with the Pink Jeeps driving all around the course whipping up the dust! I know they are sponsors but come on! Lol
3. Take a camera. Take pics. Have fun. Enjoy the run.
4. Put a road runner on a trail and he is still a road runner. You trail runners out there will get that one.
5. I was completely shocked at the amount of litter my fellow runners left on the trail and streets. You would figure that with such a beautiful and pristine environment they would think more about throwing down that energy gel packet but nope. I was embarrassed for them.
6. The medal is cool. It is a four part medal and this year was the first year to get the first part. So I have to go back for 3 more years if I want the rest of it. However, each part is a complete medal and looks good alone. Great marketing.
7. Love the tech shirt from the run! It is a burnt orange that resembles the red rock of the area and does not have lettering covering the whole thing. Very comfy.

As you can guess, I will be going back next year for another shirt, another piece of that medal, the views, and with a camera.

BEST Deal of the Year: 25% OFF TRX Purchases & FREE Shipping!

2011-11-22T13:28:00.000-08:00

Don't miss out! This is the BEST deal of the year from TRX. It runs from Nov. 23rd-28th and after that you will not see this good of an offer again until next November! This is a great time to get those Christmas gifts, grab that NEW Tactical TRX and TRX FORCE Program! Or grab a few of those awesome TRX workout DVD's and downloads for when you are away from your trainer.
Use this link and enter the code at checkout!

Working Out While Sick

2011-10-24T13:33:00.001-07:00

As we head deeper into Fall and then into Winter I get ask more often than any other time of the year, "Is it ok to workout while sick?" If you are under the weather it appears that working out in moderation may actually give a boost to your immune system, while an intense training session may overload your immune system (since it is working to help you recover from your cold and now doing extra work trying to help the body recover from that very demanding workout) and be detrimental to a quick recovery from the illness. Also, adhere to the "neck-up" rule. If your symptoms are from the neck up (runny nose, cough, sore throat, etc) then your good to train, but if they are below the neck (bowel issues, vomiting, etc) then don't even think about it.

Here is a list of further guidelines to consider while working out with a cold.

-Let your trainer know you are sick before you meet with them (thank you)
-Reduce you workload by using less weight
-Workout every other day (no back-to-back workout days)
-Only workout for about 30 min
-Do not train to failure or total exhaustion (just stimulate the muscles)
-Do fewer sets and exercises
-Rest more between sets
-Listen to your body, if it is saying "enough" that your done
-Consume lots of fluids (member to check the calories)
-Get plenty of vitamin C
-Lots of sleep and rest
-Easy cardio
-Train only 3 days a week
-Be safe in a weakened state and consider using machines, TRX, dumbbells and avoid equipment that could lead to injury
-Consider not going to the gym for your workout and training at home or outside for the sake of the folks at the gym who don't care to catch your but

TRX FORCE Kit on SALE!

2011-10-20T12:48:00.000-07:00

Thats right folks! If you have ever wanted one of those cool military style TRXes and the BEST TRX workout program they have ever produced at a great price then this is the time. But you better get it fast before they are all gone because supplies are limited and once this version is gone, it's gone for good. This kit features the best in class P2 TRX Suspension Trainer, Door Anchor, and Workout Program. You will NOT regret this purchase!
Order yours by clicking on the banner below and get that great saving deal!

"What Is That Clicking Sound In My Shoulder?"

2011-10-19T21:54:00.000-07:00

Have you ever done a shoulder press and heard that odd clicking sound coming from somewhere benieth the eidemis of your deltoid? It's at that moment yuou pause and ask yourself, "Is that ok?" The answer is "yes," unless there is pain that accompanies it. That clicking noise is caused by the rotator cuff tendon moving back and forth over the bone. Although not typically a cause for concern it can sure be annoying. Often it can be alliviated with a little bit of warm-up eercise before heading into your workout. However, if there is pain, stiffness, or looseness accompaning the click than you likely need to pay a visit to a doc and get it checked out to rule out some serious injury.

Congrats to Chicago Autism Runners

2011-09-16T00:11:00.001-07:00

This is just a bit late, but I wanted to say congrats to all of my runners who ran with Team Up with Autism Speaks at the Chicago Half Marathon on September 11th. Great job to you all and a big thank you for running for autism! It was a privilege to help you along your journey to the finish line! Looking forward to hearing about your individual races and what your plans are for future races.
Run strong!
Coach Chris

23k EXECUTIONER

2011-09-12T21:06:00.000-07:00

Well, the EXECUTIONER TRX Workout is about to hit 23k views on Youtube and that is big number for me. I want to thank everyone for the kind works left at the various site where it was posted and just post some of my favorite ones here.

Here is what Jonathan Ross, TRX Master Trainer and two time IDEA Personal Trainer of the Year had to say about it:
"Love the creative ways to use the TRX. Yes, advanced stuff, but the limitless way you integrate the body with the TRX in different combinations here is the real winner. And that can be done with many exercises for any fitness level. Can’t wait to try it out soon – and thanks for including my 'Ross Hamstring Curls.' An honor to be included in your 'Executioner' workout!"

And here are just some of the things that the other trainers and average joes have said:

“Awesome stuff Chris!! Some really cool new innovations in this kick-ass routine. Can’t wait to try it this week! Thanks much for sharing the magic. Cheers, Randy”
Randy

“Finally a good video of TRX, very good!!! Congratulations, post more i am personal trainer and it helps me a lot.“
prasuntagus

“Best TRX workout I've seen so far. You're a genius on that equipment. I am able to get through 70% of it and hope to conquer it within a couple of weeks.”
dlser 3

“Amazing video my friend... very creative and challenging. Your a master at your art!!”
suprimacy1

“OH My! Chris you are a TRX genius! This workout looks amazing. I will give it my best…”
rachelhomefitness

“Chris, this routine is unbelieveable, it’s so hard but I see the results!!!! hope you show us some more!!”
santiago díez

“You’re a machine!! After so many years in this industry and the threat of burnout looming on my vocational horizon…I’m inspired – even excited again about training my clients and myself! Thank you from every milometer of my aching body!”
Carre

“I am sore from a TRX workout I did yesterday and watching this video let me know I have a long way to go. That was amazing. Going to try that workout next week.”
heisthetruth

“I must say That the work out was awsome . not alot that I can do with my clients yet but thanks for giveing me so many new ideas . need to keep TRX fresh. thats what keeps my clients comeing back. Thanks chris”
Trainerchrisransome

“Ah...Man this is going to be a @#%*$ to do.…”
tinman765

“Wow dude!! definetly the best exercises for TRX I've ever seen!!!!”
juljalala

“Chris I did this today. Hardcore.”
fitdre

“PHENOMENAL!!!! This is worth GOLD! It's like finding all the hidden treasures of the world - delivered in one exceptional workout! This is a thing of BEAUTY! CONGRATULATIONS! WOW!”
Enigma277

“TRX Ninja !!”
goggs2003

“Wow….amazing workout chris…. I’m going to give it a try…but I know none of clients are capable of doing this workout right now…but it’s nice to see how much more you can do with TRX ..”
Breeda willis

“murderous”
prenymo

“yeaaaaaaa! can’t wait to try some of these of these moves. Believe it or not, I have 2 65+ clients (women of course) who will attempt anything!”
joanna

“Can’t wait to try this amazing workout. My hardcore clients are really gonna love this. Thanks!”
karen speir

“I just did 2 rounds with 10 reps per exercise… maybe next time I’ll get three. If you really push yourself with this workout, have a bucket ready. I was feeling queezy at the end. Chris really is a TRX genius”
cranestyle916

“Brilliant innovation. Love it.”
Ruth Caplan

“INCREDIBLE!! Thanks so much for sharing!!!”
jsfitness

And in case YOU have not seen it yet . . .

What's Your Sweat Rate?

2011-08-30T22:14:00.001-07:00

As a running Coach I am often asked how much fluid should I be drinking during my runs. It depends greatly on your sweat rate. How much do you sweat? Here are the steps to figuring that out taken from RunnersWorld:

1) Weigh yourself nude right before a run.

2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.

3) After the run, strip down, towel off any sweat, and weigh yourself nude again.

4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)

5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).

6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.

Ultra Podcast

2011-08-30T21:41:00.001-07:00

I have been listening to UltrarunnerPodcast.com for a while now and have to say it is excellent! Not only good for ultra runners but marathoners. Check out the interviews with Sunny Blende on running nutrition. Great information!

Defining Runs, pt. 3: Tapering and Prepping

2011-08-28T14:25:00.001-07:00

If the Sharpening Phase can be the most confusing phase for runners in training then the Tapering Phase can be said to be the most difficult for some runners. Tapering happens in the last 2-3 weeks before the race. During this phase runs become shorter and the emphasis is put on more rest and recovery. In this article we will look at why and how to implement this crucial training phase for optimal success as well as how to prepare for the marathon during those final days before the big race.

Tapering
You have put in months of hard training. Starting with 3-6 miles your long runs have grown to distances of 18 or more miles. Maybe you have even decided to add in some speed training into your weekly training plans. Your lifestyle has changed significantly as you have been training for this big race. Late night's before long runs are not an option. Food is now fuel. New words like farlik, Gu, forefoot striker, and bloody nipples have found their way into your vocabulary. So much has changed. You are now a runner. And not just any type of runner, but a distance runner, an endurance runner. Congrats! For many runners who have undergone this change this next thing I am going to ask you to do might seem even more difficult for you to do than the day you stepped off for you first long run. It is time to rest, recover, and recharge. Why is this so hard for some. Well, simply because your not used to it anymore. Your used to hard workouts and pushing yourself. Also, you question the wisdom of such a break. "Won't I loose my edge or endurance during this time of rest?" No, not if done right. In fact, you can expect to have a better race if you adhere to the principles of tapering.

Reasons for Tapering
Because it is sometimes hard for new marathoners to see the need to tapper I want to first give you a few reasons why you need to tapper:
Research has shown that most runners start their event overtired, there was not enough recovery time between the training for the event and the event itself.
Rebuild minor injuries to muscle and connective tissue which takes a minimum of 5 days.
Restock depleted nutrients in the body (such as the all important glycogen) to their maximum levels which is typically obtained with 2-3 days of lowered activity.
To allow for the body to "flush" oxidative enzymes which occurs within 72 hours of no aerobic activity.

A Plan
The tapering phase is probably the easiest to plan out. Your simply going to reduce the amount of work you have been doing for about 14-20 before the race for marathoners and 7-10 days for the half marathon.
Here are some factors to consider when planning this phase:
Long Run - You last extremely long run done 2-3 weeks before race.
Midweek milage - Two weeks before race reduce your training milage to about 75% and then for the final week before the marathon reduce it once more to about 50%.
Speed work- Some studies have shown that there may be some value in doing some speed work (if you have been doing speed work already) in the Tapering Phase. Doing so can can keep you focused and reinforces the neuromuscular facilitation of marathon pace. Just remember to not overdo it and end up with an injury.

Other Considerations
Clothing- During these final weeks wear your race cloths on every run. This will help you to work out any final "bugs" you may have with your shorts, bras, socks, hats, etc. And get your body used too and comfortable for those cloths to be worn on the big day. Just make sure to wash them between usages. :)

Hydration- Just because your not running as much does not mean it is time to dehydrate yourself. Keep up a good fluid intake. Ensure that during your runs you are drinking whatever fluid you will be drinking on the race course to ensure your not going to have stomach issues with it on race day.

The Last Three Days

Mental Count-down- It is often that during these last 3 days that nerves begin to kick in to high gear, doubt can start clouding the mind, fear grips the heart. Counteract these things with positive reinforcements. Here are some suggestions:
Remember why you started this venture in the first place. Are you running for someone? Then think about them and your love for them, letting that drive away all the doubt.
Watch some inspirational movies like: Chariots of Fire, the Rocky series, Without Limits, Running Brave, etc.
Daydream about or visual the race. Picture yourself running effortlessly through the 26.2 miles and crossing the finish line in victory!
Remember your training. If you have stuck to a good training plan then all the hard work is done. The marathon is just the celebration of the conclusion of a hard training cycle. Have confidence that you have put in the work and will now reap the rewards for it.
Go sight seeing if you are racing in a new city.
If your training with a charity team plan to meet up with other team members as much as possible to hang out and give each other lots of positive reinforcement.

Carbo Loading- Mention carbo (carbohydrates) loading to a veteran marathon and a blissful grin will appear upon their faces. However, there is a lot of misinformation out there on carbo loading. Let's take a moment to talk about the proper way to carbo load. But before we go there let me mention another aspect of this training tool. It is called "carbo depleting." That's right, it is the principle of reducing typical amounts of carb in your diet. The idea behind this is to prime you muscles to be "super responsive or absorbent" to glycogen storage when you begin the carbo loading phase. If your not an elite athlete I want to to completely ignore anyone who tells you that you must engage in carbo depleting. It's not for you so just put it out of your mind.
The first day of carbo loading is very important. Start the day off with a breakfast high in complex carbohydrates: pancakes, French toast, cereals, etc. That night ensue that you get in a large pasta dinner with a side of bread. Get in as many complex carbohydrates as you can during these meals. Also, your going to want to increase your fluid intake for better absorbs on of those carbs. Try to shoot for 4-8 extra glasses of water a day leading up to the race. Some of that liquid should be carbohydrate drinks like sports drinks and juices. Also, ensue you taking in 3-4 good portions of lean protein. Avoid greasy food for the next few days.
For the next two days your going to switch over from the more bulky complex carbs to more simple carbs. Ensure that you are not eating foods at this time that your body is not used to. You don't want to totally throw your bowls out of whack here. But, this is also a good time to enjoy a bit of cake, cookies, and other treats you have restricted while in training. Avoid roughage during these days and fruits that are highly acidic. Ensure that during the p.m. hours you are staying clear of caffein and energy bars, gels, etc. because your going to need to get some good solid sleep that night.
Salt your food even if you normally don't so that you don't become sodium depleted as your drinking more water. Try eating pretzels too. Additionally you will want to eat foods like bananas for it's potassium because you can become depleted in it as well with the extra water intake.
Your final big meal should be 12-15 before your race and should not include too much bulky foods. You want to select foods that are easily digested so that it will pass through your system before the race starts.
Don't worry about feeling bloated or a bit heavy from all of the extra fluid and carbo loading. In fact, you may notice that you have gained about 2-5 pounds of weight in the past three days. Most of this is fluid being stored in the muscles and can make the legs feel sluggish the first few miles of the race but fear not, this will pass and turn out to be a blessing as you sweat more and more while your tick down the miles.
During carbo loading you may feel sleepy, moody, or cranky. This is due to the blood sugar and insulin response from the carbo loading. However, by the morning of the race it will all come together and you will feel super charged!

Race Preparations- if you have not done so already, due to racing out of town or other reason, this would be a good time to physically view the course. This can be done simply by driving the course or if you arrive to the race location days in advance you might want to consider running or walking portions of the course (in accordance with your tapering program, of course).

Sleep - As the race day approaches there is the possibility that nerves will keep you awake if this is tour first marathon. One of the strategies that I have adopted for myself is going to bed an hour earlier each of the three night's before the race just to ensure I get in enough sleep. This way, just in case I do not get a ton of sleep the night before the race, I will not be suffering from several night's of sleeplessness. You want to make sure that you are waking up at the time you will be getting up on race day for the last three days before the race. This way your training your body's clock to adjust to this new wake-up time. This will allow you to feel sharper and ready to run when the gun goes off. Additionally it will help to train your bowls to kick in at that time too, maybe with the help of a cup of coffee or hot tea.

The Night Before
This night my be rough for you, knowing that in a matter of hours all of your training will come up against it's objective, 26.2 miles, the Marathon. So, plan for this night. Ensure that you have all of your gear for the next morning laid out. Here is a gear list that might help you member what you might need for the big day while your head is spinning the night before:
Shoes
Insoles
Orthotics
Socks
Shorts/running tights
Singlet/running shirt
Underwear (sports bra)
Watch/GPS
Short/long sleeved t-shirt (to change into after race)
Comfy shorts/pants (to change into after race)
Underwear and socks (for after race)
Jacket and pants (for cooler weather)
Hat, sweatband, visor
Gloves, mittens
Bib (place it on shirt/shorts the night before)
Extra safety pins
Timing chip (place on shoe the night before)
Any race info/directions/maps/etc
Your split times (optional)
Sharpie Marker
Duct Tape
Body glide or skin lubricant
Powder
Sunscreen
Deodorant
Wet wipes
Small towel
Sun glasses
Pre race food and fluids
Post race food and fluids
Money
Sandals or comfy shoes (for after race)
Any recovery gear (like "The Stick," "Trigger Point" gear, stretching straps, etc)
Hygiene kit (deodorant, shower gel, comb, etc)
Hydrations gear, bottles, belt, pack, etc
Gel, chews, bars, etc for race
Foot care/blister kit

Here are some more tips to follow for the night before the race:
Set out any food for the next day. The general idea is to be able to wake up and not hassle with anything.
You should set at least two alarm clocks and put them a distance on your bed so you have to get up to turn them off.
Try to stay off your feet as much as possible the whole day. Be lazy, relax.
Listen to music that relaxes you and does not pump you up and get you ready to run.
Go to bed as early as possible.

This is it! Your training and preparation is complete. It's time for Race Day. In the next article we will cover Race Day from the time you wake up that morning until the recovery time after the race.

Defining Runs, Pt. 2: Sharpening

2011-08-27T23:28:00.001-07:00

So you now have a solid milage base and are feeling good about your long runs. By this time your endurance has increased greatly. Now it is time to put an edge of the blade in what is called the Sharpening Phase. In this phase you will work on incorporating race specific training which will help to increase your performance by simulating race conditions such as race terrain, efforts, and conditions. When this phase is over you should be able to walk, or run, away with a good bit of confidence for race day.
Sometimes this phase can be the most confusing for new runners. There are a lot of different types of runs that can be used to increase speed and performance. In this article I will be sticking with some of the more simple and basic ones for more novice runners.

The Transition
As you move from the Base Building Phase to the Sharpening there are some clear changes you will notice right out of the gate. In the Sharpening Phase you will:
Maintain or reduce your weekly milage.
Replace a midweek long run with "sharpening" training.
Try a variety of "sharpening" workouts to prevent injury and have fun.
Hone in on specificity as your race day nears.
Be challenged but not overwhelmed.

Categories of Sharpening Runs
Within the Sharpening Phase there are three categories of training: endurance, pace, and strength. Endurance runs are those long runs that will edge you close to your race distance or beyond (depending on your level of running experience) but at a slower pace than race pace (so as to allow you to recover faster). This training will allow you to fatigue those muscle fibers responsible for endurance activites and convert typically unused fibers for this purpose. A good sign that this training has done it's work is aching in the upper and outer portions of the legs at the end of the run.
Pace Training will train neuromuscular coordination of the body at race speeds. Doing so will give you heightened efficiency and conserve energy which will result in improved race performance. These training runs are typically shorter distances and at race pace. Another benefit to this training is the development of "pace judgement" (naturally judging your pace without having to look at a watch or GPS device) and "pace comfort" (your body feeling confident and comfortable with running at race speed/pace).
The final category is Strength Training where your goal is to improve your lactate threshold and aerobic capacity. These workouts can include short busters of running that stress the the lactate threshold by running at or beyond the threshold. Another form of Strength Training workouts include longer durations of running at near maximal effort.

A Word about the Hard/Easy Principle
In the first article in this series on Base Building this principle was covered so I don't want to beat a dead hours (or runner) here. But just to "jog" your memory a bit, a "hard" run is the "principle of overload" when you force on your body stress and high demands and thus causing it to eventually adapt to that level of training. An "easy" run is the "principle of recovery" and allows your body to do just that, recover, while still getting in some training (which can actually help facilitate that recovery).
In the Sharpening Phase your Long Run (Endurance Training) is a "hard" run still but so too are any of the other two categories of training, strength and pace training. Since we have already covered the Long Run in the previous article the focus here will be more on the later mentioned two categories. So, to clarify, just because a strength run may be short in distance it will still fall into the classification of a "hard" run and should thus be followed by an "easy" run the next day.

Overview of the Workouts
As already stated, since Endurance Training has already been covered in the first article it will not be repeated here.

Pace Training Workouts
Pace Run - A shorter run (about 6-7 miles for marathoners) that is run at or near race pace. The objective of this run is to simulate the pace of the race so as to train the body and mind to maintain racing speed. Because of the benefits of this run (neuromuscular training, cardiovascular overflows, confidence, etc) this is probably the most effective type of speed work for the (half) marathoner.

Strength Training Workouts
Fartlik - Swedish for "speed play." The runner will run at various paces and for various distances sighing the run. If the runner is attempting a 5 mile run he may decide to run to a certain distance or landmark at a very fast pace and then he will slow down for a bit to recover followed by another burst at another speed for another distance. Again, the words "speed" and "play" really are the key here. This can be a very fun and challenging "unstructured" workout. Keep a lot of variety going in this workout so as to prevent adaptation of the body. This training is beneficial to train the runner on surging in a race like when passing another runner and then settling back into pace and is effective at building power and speed.

Short/Long Intervals - Repeated short or long set periods of speed run at near maximum aerobic pace followed by a recovery pace. Although a staple of intermediate and elite runners I typically do not recommend these runs for the first time marathoners.

Hill Repeats - The runner needs to find a hill with about a 5-10% grade that allows him to run up it for 100-300 yards. As fast as possible the runner bounds up the hill and then strides down it as fast as possible. This workout will help to developed dynamic power (uphill) and rapid leg movement (downhill).

Tempo Runs - This workout is not about distance but time and speed. For the marathoner, you will want to run for about 15 minutes at a conversation pace to warm-up, followed by the tempo run portion for 20-30 minutes, and then ended with a cool-down for another 15 minutes at conversation pace. Durning the tempo run portion the runner will accelerate to faster than race pace. The first 5 minute should be spent "up-tempoing" to this pace. The idea is to get to a pace that you will not want to talk while running but need to focus on your pace. Tempo runs will train you to handle the stresses of running hard, a condition you will encounter towards the end of your race.

Race Specific Training
Another thing you will want to start incorporating into your training during the Sharpening Phase, if you have not already, is simulating race conditions. For example, if you are running on pavement for you race then it is time to get off the treadmill. If your race is on a hilly course then you need to get out on some hills. If your race begins at 6 a.m. then your body and mind needs to know what that feels like before race day. Is your race in another climate? Then you need to do your best to simulate that in some of your runs. The more you prepare yourself with training workouts and conditions the better your performance will be on race day.

Boosting Testosterone Naturaly

2011-08-27T19:15:00.001-07:00

As a man reaches his 30's he starts to go through some changes. Often times balding starts, waistlines increase, and energy levels decrease just to name a few effects of the decreasing testosterone levels. For every decade after 30 a man's testosterone levels decrease by 10%. This, however, does not mean that testosterone is tapped. The body can still produce sufficient amounts to aid most men in getting into shape and building some solid muscle. Here are just a few natural ways to boost testosterone production in your body:
1. Do resistance training. Short, Intense workout sessions can increase hormone production.
2. Decrease the cadio. Too much can cause a dip in in testosterone levels.
3. Slim down. When your body fat level is below 15% testosterone levels will increase. But don't go to low or you wont see this benefit.
4. Sufficient sleep. During sleep your body release a large amount of hormones, including testosterone. You should wake feeling well rested. For some people this could mean getting 7-8 hours of sleep while for others it may mean much more.
5. Be a meat eater. Testosterone levels increase when protein is supplied via meat rather than dairy.

The TITAN TRX Workout

2011-08-10T22:01:00.000-07:00

Here it is folks! The TITAN TRX Workout! And yes, it is an advanced workout so you better be ready to clash with this TITAN! Enjoy and let me know what you think. (Just a teaser here but there is something much bigger in the works for the end of the year so stay tuned!)

Here is the Demo and Walk-Thru of the TITAN Rip Drill used in this workout:

TITAN Preview

2011-07-29T08:27:00.000-07:00

Below is a video of the TITAN RIP DRILL. First you will see a walk through and then a demo of what it looks like in real time. This drill is performed a few times during the TITAN workout so it is best to get this drill down for a smooth flow through the workout itself. Enjoy.

Get $20 off and FREE Shipping on TRX this 4th of July!

2011-07-01T12:48:00.000-07:00

$30 Off Any TRX ST Package!!!

2011-05-25T19:46:00.001-07:00

TRX Adjustments for the EXECUTIONER

2011-05-03T21:48:00.001-07:00

I have been getting some questions about how I adjusted the TRX to certain hights or lengths for the EXECUTIONER workout so here is a little video to show you how to do it.

As seen at TRX . . .

2011-04-26T22:26:00.000-07:00

Looks like The EXECUTIONER has been featured in the April edition of the TRX Training newsblast. Thank you to TRX and everyone else for all their support. More is coming . . .

THE EXECUTIONER, An Advanced TRX Workout

2011-03-31T21:07:00.000-07:00

Over a year ago I promised a follow-up workout to "The Predator" workout. I sort of lost tract of time but since then I have received many, many emails and messages of support from fans of The Predator asking me to publish the follow-up workout. At long last it is here, THE EXECUTIONER. It differs in many respects from its predecessor but don't let that fool you. So, if your bold enough, take a trip down into the dungeon, hang a TRX, and spend some time with THE EXECUTIONER. Feedback is greatly appreciated.
Don't own a TRX? Get one here:

Welcome Team Up with Autism Speaks Runners

2011-02-16T12:59:00.000-08:00

Just wanted to give a shout out to all the 2011 members of the team and thank you, from a father of two autistic children, for running for autism. It ought to be an exciting year for us as many of you will be face a new challenge, a marathon or half marathon. But not to worry, you are not alone. As your coach I welcome all of your questions and comments. I look forward to helping you get to the finish line and hearing all of your success stories.

Ideas for Playground Workouts

2011-01-05T20:52:00.000-08:00

Today's Feel Good Running Song

2010-12-30T12:58:00.000-08:00

Workout of the Week: Basic TRX #2

2010-12-20T09:43:00.000-08:00

WOW: Basic Beginners TRX

2010-12-07T09:11:00.000-08:00

I am starting a new feature on the website and blog, a WOW (workout of the week). This week's workout is a very basic beginners TRX workout.

TRX SALE!!!!

2010-12-01T09:28:00.000-08:00

Hey there fitness folks, just a reminder that you need to act now if you want to get these great deals from TRX! Right now its 20 % everything and FREE shipping! Also, as always, if you purchase a TRX package through my affiliate link you will receive a FREE Personal Training Session with me and workout download. At checkout be sure to enter the code: TRXMAS. Get a TRX and have a MERRY FIT-MAS!!!

Defining Runs, Pt 1: The Base Phase

2010-10-28T22:52:00.000-07:00

(This is the first article of five that will appear in the Train 4 Autism newsletter starting in November.)

Running can be confusing. Ok, well, maybe not the actual act of running but maybe some of the training plans and running language that is out there can put your head in a tail spin. For example, how many of you out there has ever hooked-up with a running group and heard terms used like: “440s”, “fartlek” “LSD run,” and “tempo run.” Or try to decipher the cryptic language on a written training program for a marathon? Wow, how did something so simple as running come to sound so confusion? And once you start learning what these things mean you might start asking yourself if you should be doing these types of runs.
There are typically 5 phases in a good distance training program: Base Building, Sharpening, and Tapering, Race Week, and Recovery (this is a training mesocycle). For the next few months we will be taking a look at each phase and discuss some of the runs you will likely encounter in that training phase, attempt to break them down for you and hopefully give you some practical advice on who should be using them and how.
As a point of reference all discussion of these topics will be geared towards the beginner marathoner but may be applied to other distances.

Base Building
It is in the base building phase that you will find your greatest ally in completing your goal of crossing the finish line. In this phase you will develop improved recovery abilities, boost VO2 max (up to 20%), increase endurance (up to 10,000%), and simulate race duration effort. The workouts you perform in this phase will continue into the next phases to some degree. The idea keyword in this phase is “mileage.” As you build up your base mileage you will get “time on feet” which will train you mind and body to endure to distance you will eventually cover on race day. For beginners this phase should last at least 4-6 months with a goal of hitting a minimum of 40-45 miles per week.

Hard and Easy Runs
The Hard/Easy Rule is one that will save you from a lot of injuries and frustration if applied correctly. When I first started training for Ultras years ago I would always go out hard on every run. I soon found myself continually sore, lacking energy throughout the day, and burning out quickly. The “Hard” of this principle is the “Principle of Overload,” when you put your body under stress and demand it to perform at high levels. The “Easy” is the “Principle of Recovery,” that allows for your body to adapt to the stress placed on it for the “Hard” training (it takes about 48 hours to recover from a hard run). This Hard/Easy training principle forms what is called a training micro cycle, and will be redundant on many levels in your training. Typically this Hard/Easy Rule is applied to the weekly training schedule so that on one day you will run a “hard” run while running and “easy” run the next day.
But what makes a run hard or easy? A Hard run can be a long slow run or a fast short run (distance and pace are the key words here) and in the Base Building Phase it refers specifically to runs that are of longer mileage (more than 20% of the total weekly mileage) that are run at an “easy” pace (75-80% of max effort). In the Sharpening Phase Hard runs will take on an additional meaning.
An Easy run can be a short slow run or a rest day (no running or just cross training) and can also refer to both the distance and pace of the run. For easy runs you want to keep the distance to 10% or less of your weekly mileage and at 75-80% of you max effort pace. If you fail to take easy runs then it will reflect upon your hard runs as you will not have been able to recover and exert the needed effort for those runs. Get your rest and enjoy those easy runs or you will find the hard runs becoming a dread to you.
To determine you specific paces during training runs you can go to this link, enter your info, and get your paces for different distances and exertion levels. While in Base Building Phase you should be able to carry on a conversation in all of your runs (the “talk test”).
As for your weekly mileage increase if by only 5-10% each week and add this new mileage to your long run first and then “beef up” the shorter ones.

LSD (Long Slow Distance) - No, not a drug, but a standard run that belongs in EVERY runners training plan in you are training for a distance race. This run is the run that will get you to the finish line. Typically the long run is done once a week. However, if you are involved with ultra distances you might consider a loooong run every other week and a “shorter long” run on alternate weeks. This should allow for more recovery time. As these LSD runs become longer your going to need to make sure you incorporate a stretching program for your legs and lower back to reduce the chances of injury and speed recovery. This website gives some good ideas for a stretches.

Adapting?Remember, the reason for the Base Building Phase it to train your body to handle the workload of marathon training, to establish a foundation. Most of the time this breakdown comes around the time you are running 15 miles or more for your LSD runs. There are signs you can look for to see if you are adapting to the training or not:
• Getting weaker/slower instead of stronger/faster.
• Continued fatigue.
• Frequent illness.
• Grouchy, moody, or feeling the “blues.”
• Unable to sleep.
• Loss of appetite.
Active rest might be the best solution in these situations. Take some time to reduce the amount of mileage and intensity from your run while still keeping your body and training going with some running. This might also be a good time to enjoy some cross training like cycling, swimming, resistance training, etc.

A Good Foundation
Once you have taken the time to build the base mileage in your training program you will reap the endurance benefits as you move on to the other phases in preparation for that big day, Marathon Race Day! Although this phase may appear to be tough it is more mental than anything. The increasing number can seem daunting each week but trust in your program/training, take each run one day at a time, and you will find that it was not so bad. In fact, done right, it can be quite enjoyable.

The Ragnar Relay

2010-10-14T09:20:00.000-07:00

My next birthday is going to be a very special one for several reasons. For one, I turn 40. Another reason is that I will be running the Ragnar Relay on my birthday! It is a 193 mile relay race through southern California by our team of 12 runners. Our team consists of Train 4 Autism members and we will be running for autism awareness and having a fun time doing it. Here is a short video of last years relay. I am sure we will get some great video and pics from our running of it in 2011.

TABATA TIME!

2010-09-29T11:32:00.000-07:00

THE BEST CARDIO EVER?
As a Personal Trainer I am asked constantly, “What is he fastest way for me to slash fat?” My answer, “Tabata.” And to that they respond, “What’s a Tabata?” Feeling witty I reply, “Noting. What’s a Tabata with you?” Yep, if you are one of my family members or clients you have to endure my bad sense of humor. But seriously, if I could offer you a program that only takes 15-20 minutes every other day, sparked the metabolism, and burned calories for up to 48 hours you might tell me I am nuts. But its true, you can do all of that with a training protocol known as Tabatas. Additionally it is so versatile you can perform it with just your bodyweight, light or heavy resistance, or on cardio machines! Another sweet thing about this protocol is that they are finding that you get the same benefits aerobically from this 15-20 workout as you do from longer drawn-out sessions. That’s good news for endurance athletes! This thing really works! It's proven! This technique has been researched extensively, and it is becoming popular because people are getting results!

THE SCIENCE
This protocol derives its name from Izumi Tabata, Ph.D., who conducted a study found that subjects who used the protocol 5 days a week for 6 weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. What that means is that the Tabata Protocol benefits both endurance athletes and sprinters, something very rare and hard to accomplish for a single protocol. A traditional style of aerobic training like running at 70% of aerobic capacity for 60 minutes for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
As an endurance athlete I want to note, although this is great news for endurance athletes someone training for an endurance event can not neglect their “time on the feet” training. Your body and mind need to train to go the distance. However, this protocol will aid in getting quality workouts without over training.
What makes the Tabata Protocol so effective is it’s 2:1 work-to-rest ratio where conventional interval programs offer a 1:3 work-to-rest ratio. Your never able to completely recover during this break but you are able to gather yourself just enough to make it through the next bought.

WARNING!!!
Now, before I lay out the “how-to” of the Tabata I must give you a warning. The Tabata Protocol is intense and very, very demanding! It should only be undertaken but those who are already at good fitness levels. For those who are not yet there, no worries. I will offer some modifications to get your there. If, during a Tababta, you feel overwhelmed simply stop of adjust the work-to-rest ratio.

DOING THE TABATA
On paper the Tabata looks so simple. It is, but at the same time it is a “killer” workout. To begin with get in about 4-5 minutes of warm-up. Jog, do jumping jacks, skip rope. Just move, but don’t over do it. After that the true fun begins. For the next 4 minutes you will perform an exercise for 20 second then rest for 10 seconds. You will do this for a total of eight 20 second work (exercise) rounds followed by 1 minute of rest. During your 20 seconds of work you are going to go all out! This is not the time to hold back. Become a madman (or madwoman). But, do not sacrifice form and safety. After this first Tabata you will repeat it 2-3 more times followed by a 4 minute cool down.
Exercise preformed during a Tabata can be done with body weight (burpees, jump rope, squat hops, plyo-push-ups, etc), TRX (lateral leaps, muscle-up preps, atomic runners, etc), weights, sandbags, and cardio machines. The same exercise does not have to be done throughout the entire 8 work rounds (but you can if you like monotony). You can perform up to 8 exercises during a Tabata (I stick with 4 max. and repeat each twice in a single Tabata). For the next sets of Tabatas you can stick to the same exercise of use new ones. The more variety the better as the body is continually challenged.
Below is an example of what a body weight Tabata would look like:

4-5 Min. Warm-up

20 sec Burpees/squat thrusts
10 sec Rest
20 sec Squat-hops
10 sec Rest
20 sec Plyo Push-ups
10 sec Rest
20 sec Mountain Climbers
20 sec Burpees/squat thrusts
10 sec Rest
20 sec Squat-hops
10 sec Rest
20 sec Plyo Push-ups
10 sec Rest
20 sec Mountain Climbers
1 min Rest

Perform 2-3 more Tabatas

Tabata workouts can be performed 2-3 times a week but doing more than that might be too taxing on the body and prevent recovery. Tabatas can be a stand alone workout or done before a traditional style training method workout.

MODIFICATIONS
If you are not yet at the point where you can do a 20/10 Tabata, you can perform some modified versions to build yourself up to them. Start with a 10/20 work-to-rest ratio and then move to 15/15. Once you have “mastered” those move up to the full 20/10. Also, as you first start doing these you might want to hold back a bit on the intensity and let your body adjust to the idea that it will be working at a continuous pace through these work intervals.

EXTRAS
Below I have listed some recourse. View the videos to get a better understanding of how to do the Tabats and the intensity level that is needed. Download a Tabata timer or audio version that will give you cues on the interval times.

Videos
http://www.youtube.com/watch?v=de3l2NPbhIM
http://www.youtube.com/watch?v=ex8Xz92R3Vk&feature=related
http://www.youtube.com/watch?v=TLyRoDUy2vg

Aids
Cued mp3 Tabata music and Tabata clock for download: http://www.beach-fitness.com/tabata/
Tabata timer, downloadable or online : http://tabata.sperker.de/#
Tabata apple app : http://itunes.apple.com/us/app/tabata-timer/id311712265?mt=8

Great Articles and Website
http://www.squidoo.com/tabatatraining
http://www.tabataprotocol.com/

Affiliate of Ultimate Sandbags

2010-09-10T14:17:00.000-07:00

Hey folks, F2G is now an official affiliate of Ultimate Sandbags. I have found this tool to offer so much in the way of offering versatility, core training, and power training. I only endorse tools I believe in and this is one tool I will stand behind 100%! More articles, videos, etc, will be come from me on the Ultimate Sandbag.

Learn more about the Ultimate Sandbag from creator, Josh Henkin:

You can order yours here:

Anna, Tere, and Fitness2GO!

2010-08-16T12:19:00.000-07:00

Erik, Jo, and Fitness2GO

2010-08-05T23:15:00.000-07:00

Check out this new video testimonial by my friends and clients Erik and Jo.

The Movement Has Begun

2010-08-02T22:35:00.000-07:00

This Ain't No Picnic

2010-07-29T16:47:00.000-07:00

What do you get when you combine the TRX, a picnic bench/table, and a little imagination?

Look and see:

What can the TRX do for your body? Find out for yourself . . .

(FREE TRX Training Session for all TRX Bundle Purchases. Email for details)

TRX Split Atomic Push-up

2010-07-21T14:13:00.000-07:00

Erik Shows Us How It's Done!

2010-07-19T21:52:00.000-07:00

Just having some fun :)

TRX Kettlebell DVD released and 20% Off!

2010-07-19T21:25:00.001-07:00

Today was the release date for the TRX Kettlebell DVD that I reviewed last week and from the comments on the TRX facebook page it looks like people are snatching them up quick! And why wouldn't they, they are 20% off the price this week to celebrate it's release! Click on the image below to order your copy and enjoy this awesome fusion of TRX and Kettlebell!

TRX Kettlebell: Iron Circuit Conditioning DVD . . . The Review

2010-07-16T14:04:00.000-07:00

Yesterday my pre-released copy of the new TRX Kettlebell: Iron Circuit Conditioning DVD. Here is my video review:

Preview this awesome workout:

Click on the banner bellow to get your TRX and TRX Kettlebell DVD!

When TRX meets Kettlebell!!!!

2010-07-13T13:40:00.001-07:00

It's a match made in fitness heaven, the TRX and kettlebell! I have had to keep it under wraps about Fitness Anywhere,Inc's (FAI) forthcoming workout DVD but now its out! On July 19th FAI will release their newest workout DVD:The TRX® Kettlebell™: Iron Circuit Conditioning!
So many peoploe have been asking to see these two matched up in a DVD and FAI has answered their pleas. This DVD merges two of the most ground-breaking training methods to hit the fitness industry in decades,” said John Du Cane, founder and CEO of Dragon Door Publications, Inc. “The fusion of the TRX and kettlebells will push and challenge your body in a new way, not only strengthening muscles and improving aerobic conditioning but also increasing explosive power, mobility and balance.”

Hosts former Soviet Special Forces trainer and Russian Kettlebell Challenge (RKC®) Chief Instructor Pavel Tsatsouline and Fitness Anywhere’s Director of Programming, Chris Frankel demonstrate a comprehensive setup and introduction of the TRX and kettlebells, a warm up followed by a 60 minute real-time workout that alternates between each method for intervals that strengthen muscular and aerobic endurance, featuring a series of hybrid TRX/kettlebell exercises to ultimately challenge power and stability, and then finishing with a cool down.

“Dragon Door shares our vision of creating high performance workouts without the use of heavy and bulky fitness machinery. Both training tools allow an incredible variety of exercises, which make workouts truly functional,” said Randy Hetrick, founder and CEO of Fitness Anywhere, TRX® Kettlebell™: Iron Circuit Conditioning DVD Inc. “We knew this collaboration would create something exciting; the hour long workout is just a small taste of the hundreds of exercises made possible with pairing TRX and kettlebells.”

FAI is sending me an advanced pre-release copy of this DVD that should be in my hand within the next two days. Once i get it you will get the review! I am totally excited!

It's Official!

2010-06-29T17:51:00.000-07:00

Ok, it is now official. I am legit. lol. This past weekend I attended a TRX Suspension Training Course and received my certificate :)
Although this course was geared for those new to the TRX I enjoyed it and got a good workout in the process. However, if you have experience with the TRX you will not find anything new with this course. But, you can knock out some CECs if you are a trainer and officially call yourself a (read with echo) Certified TRX Trainer!
Fitness Anywhere is kicking around the idea of an "Advanced Course." Yay!!! I'll be there for that!

Golfers, Meet the TRX

2010-06-23T21:56:00.001-07:00

TRX/Bosu Crunch-Curls

2010-06-23T21:16:00.000-07:00

Here is another great TRX and Bosu combo that hits both arms and abs.

TRX and Soccer

2010-06-21T22:27:00.000-07:00

Just in time for the World Cup!

TRX/Bosu Push-ups

2010-06-21T12:34:00.001-07:00

Here is a great combo: the TRX and Bosu. By combining the two your able to create all kinds of new challenges. Here are just a few of the Push-up combos you can do with them.

To Eat Or Not To Eat?

2010-06-17T10:04:00.000-07:00

Interesting ARTICLE about whether or not you should eat before working out. I have always said that you should keep in mind your training goals and individual abilities/level when deciding this. Ask your trainer/coach for more advice :)

NEW TRX Metabolic Blast Download

2010-05-12T20:26:00.000-07:00

I just reviewed the "TRX Metabolic Blast Workout" download that has not yet been released to the general public. It is a good little workout that an be made to fit different levels of fitness and also time constraints. This workout is the same workout as the cut-out metabolic workout that is TRX P2 packaging. I think it would have been a good idea to include a code in the P2 package to download this workout along with the warm-up download. All that said, a good workout to have on the iPod for that workout on the go.

TRX . . . Now the World Knows . . . Do You?

2010-05-01T20:52:00.000-07:00

Athletes and coaches around the world have come to see the amazing results the TRX can bring to performance and fitness . . .

Isn't it time for your to see what the TRX can do for you too? Order from the banner below and get a $20 gift certificate from TRX/Fitness Anywhere and a FREE Personal Training Session with me (session takes place in the Carmel Mt. Ranch/Poway area).

TRX Workout in the Woods

2010-04-29T12:52:00.001-07:00

A little work and play in the wood today with the TRX. (Wow, I need to get some sun, lol)

Nutrition Labels

2010-04-27T08:43:00.000-07:00

Many, many folks do not know how to read a nutritional label. Understandable. They can be confusing. Here are two videos on how to read nutritional labels.

Part One

Part Two

The Tabata Protocol

2010-04-22T13:26:00.000-07:00

Many of you who have not trained with me before have been wondering what a Tabata is . . . here ya go, a video of Mr. Cardio Strength Training himself, Coach Dos, taking a group through an introduction of the Tabata Protocol. This is just one 5 min set . . . you would typically do 3-4, 5 min sets. Intensity produces results.

"Organic" Does NOT Mean Healthy

2010-04-22T07:24:00.000-07:00

I have been telling this to people for years who say they eat healthy and then list on their diet log that they ate three "organic" candy bars in one day. Organic food still has the same calories as its non-organic counterparts, they still can be just as fatty, and just as "junkie". Here is a nice article that breaks it down for ya: Organic Junk Food.

TRX Core Workout

2010-04-20T16:13:00.000-07:00

NEW TRAINING SPECIALS

2010-04-14T22:24:00.000-07:00

I realize times are hard on a lot of folks but I also know that many people out there NEED help getting their health and fitness back on track so I am offering these new specials. Contact me for info or to book a free assesment and mini-trail session.

***$30 Training Sessions*** Time to get ready for the fun in the San Diego sun! And to help you get ready to enjoy it all, not matter what the challenge or goal, prices have been dropped to a staggering $30 per session from now until July 4th for all training at the Silverset Park (Poway) location.

***TRX Group Personal Training*** This is not like your typical large outdoors bootcamp classes; we are keeping the numbers maxed at up to 4 people per group. This means 4 people can train for the price of 1 and enjoy the benefits of group training with a more personal training aspect! One of the best ways to ensure that you reach your fitness goals is to take that journey with someone else, and now its more affordable than ever to do that by splitting the cost up to 4 ways. So grab your friends, relatives, or co-workers and get into shape with this muscle building, fat-burning, and heart pounding workout that will have you fit in no time!

Specials

The DANGERS of "Boot Camp" Classes

2010-04-14T13:09:00.001-07:00

I wanted to share this great little article on the danger of injuries associated with
boot camp" classes. In this mass training system there is just no way to get the individual attention one needs to prevent injury and get ma benefit. If you plan on doing a class like this seek private personal training first, get you body ready, and you form down, and then maybe . . .

Article: Bootcamp = BootCAN’T or why Group Exercise Classes are really GROUP INJURY!!

Today's Density Training

2010-04-13T14:54:00.001-07:00

Funny TRX Videos

2010-04-13T08:40:00.000-07:00

A Gut-Level Fitness Book

2010-04-12T22:34:00.000-07:00

As a Personal Trainer for over 14 years now I have read a lot of fitness books. And to be honest, most of them are worthy of the trash can. Some are either written with some many lies and promises you expect the snake oil add to be on just the next page; while other books are so detailed and scientific that they are written over the head of most average joe guys/gals just wanting to know how to get into great shape. Well, recently I discovered a little gem, Cardio Strength Training by Robert dos Remedios ("Coach Dos"), CSCS. This book is straight to the point, honest and "gut-level." This is the first time I have seen a book that teaches readers to workout the way I train my clients. Here is the blurb from the back cover of the book:

Cut workout time in half and get double the results!

If you’re a guy with little time to work out and pounds of fat to burn, the thought of having to spend hours in the gym lifting weights and doing cardio can be a daunting proposition. Now, Cardio Strength Training solves both problems with simple, fast, and effective workouts that incorporate challenging, muscle-building combination moves and fat-frying cardio exercises to help you kill two birds with one stone. Built on the same principles Robert Dos Remedios uses to train Division I collegiate athletes, Cardio Strength Training provides safe and innovative workouts and nutritional advice for anyone looking to drop pounds of flab and build a functionally strong physique. Every workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men’s Health Power Training.

About the Author
Robert Dos Remedios, CSCS, director of speed, strength, and conditioning at College of the Canyons in Southern California, is the recipient of the 2006 National Strength and Conditioning Association (NSCA) collegiate strength coach of the year award. He is a contributor and advisor to Men’s Health magazine. Visit his website, www.coachdos.com

We WON!

2010-04-12T21:19:00.001-07:00

I have just been notified by Fitness Anywhere that this blog has just won an award in an affiliates contest! Woooohoooo!!!

TRX Metabolic Workouts

2010-04-12T12:29:00.000-07:00

The Weeks 1 and 2 Metabolic Workouts:

Workout A

Workout B

Coming Soon . . . New TRX Workout!

2010-03-24T21:49:00.000-07:00

For all of you fans of "THE PREDATOR," stand by, here comes "THE EXECUTIONER." And if you thought THE PREDATOR kicked your tail end then just wait till THE EXECUTIONER puts you on your tail end.
Just a preview of what your in for. This workout has as a foundational principle I call "Double Tapping" (super-setting). Back in the Marines you are taught to fire two shots into a target. The first is the broad shot to stop the target and the second is into a vital area to permanently stop the target. That's what we are after, a "double tap" to the muscles. Additionally your in for some all new never before TRX moves and cardio interval bursts!
So, think you got the guts to face THE EXECUTIONER?

Oriflamme 50K

2010-03-23T15:51:00.000-07:00

Last weekend I ran the 1st Annual Oriflamme 50k Ultramarathon. It was a blast. got to see ultra friends and make new ones. I am always amazed with how quickly you bond with fellow ultraraunners on a trail. As promised, I did not set a PR but took it easy and enjoyed the day. Here is the video of my run. Sorry that the shots are sometimes very shakey.

OK, whats next? :)

Killer TRX Training!

2010-03-02T18:18:00.000-08:00

I love this video so I had to post it! Insane TR training!

TRX - Jody Morgan of Beach CrossFit - Hybrid Training Center from Jeannie Bassi on Vimeo.

"The Predator"

2010-02-24T21:52:00.000-08:00

Think you got what it takes to take on "The Predator"? This TRX workout is looking to eat you alive.
Below you will find a short video showing a demonstration of all of the exercise in this workout, an audio download to listen to via your MP3 player to conduct your through the workout, and a chart of the workout. Lets see if you make it out alive. Enjoy (please leave comments if you try this workout)

Download audio here.

Demo Videos:

Part 1

Part 2

Part 3

Don't own a TRX yet? Get yours here and recieve a free gift with your order.

The TRX MMA Workout Is Here!

2010-02-23T22:27:00.000-08:00

Hot off the press . . .

Order your TRX and MMA Download here:

Oriflamme Training Run

2010-02-22T09:10:00.000-08:00

This past Saturday I hooked up with some other folks who are planning to run the Oriflamme 50k next month for a training run. When I got to the starting point it was very windy and rainy. When we started out run it turned to sleet and hail. At the summit it was 33 degrees. Our faces were numb and those of us who had shots got wind burns on our legs. Once we made it to the canyon floor it was perfect. But then we had to turn around and head back up into the mountains again and the weather conditions were the same as when we started. With all of that, it was a great run. We did 23.2 miles. I am really looking forward to running the race next month. Here is the video from the run on Saturday:

Olympic Fitness with the TRX

2010-02-19T14:20:00.000-08:00

Whether you are a skiing veteran or a bunny slopper you will benefit from strengthening and conditioning your body this winter and enjoy greater stamina, form, and a lot more fun on the planks.
The TRX Winter Sports Workout Conditioning download focuses on three major targets: legs, shoulders, and core. And to put it all together nicely there is a good does of cardio intervals to spike the metabolism and increase your stamina for the slopes. The download is a 17 min. real time workout that takes you through 10 exercises that can adjusted for the beginner to the more advanced athlete.
I am not a skier or snowboarder, but I found this to be a good workout for trail runners as well.
All you need for this workout is a TRX, jump rope, and the $9.95 download from Fitness Anywhere. Download it to the iPod and take it with you to the ski lodge or workout with it with the Winter Olympics on in the background for that inspiration.

The Best Just Got Better

2010-02-19T13:38:00.000-08:00

What more can you do to perfect the best fitness training tool ever?!?! That is what I asked when I heard that Fitness Anywhere had made some new design changes to the TRX. One of the things I loved so much about the TRX was it’s simplicity so I was a bit worried that some new changes might botch that up. But my fears were put to rest once I saw the video demonstrating the new features and got so excited over it I ordered one the next day (I now have a collection of TRXs).
When the package arrived I was not only impressed with the new TRX design but with the overall packaging, instructional DVD, and bonus workouts. Let me take each one of these separately.

The New TRX P2 - The new design is more club/workout space friendly with its new modular carabiner (“main carabiner) that allows you to leave the anchoring strap in place but clip off the TRX from it. This makes it easy to attach it to the Door anchor as well as you no longer have to run the TRX through the anchor’s loop. With this new feature you can leave the anchor in place and just clip the TRX P2 off for storage in case you need the space open. Nice.
Next, there is the new “locking loop” that FA says provides for “micro adjustments” during an exercise. It does, but more importantly it provides added safety. Because of this new loop the TRX will not slide too far off of center ever again, and that means then you are doing any type of lunge with your foot behind you in the foot cradle you will not have to worry tripping when only one cradle has been exited and the foot is trapped in the other and slides to the ground with your foot and trips you (ok, so I am speaking from experience here). The safely factor is a plus in all the exercises. I really appreciate FA dedication to providing the best in safety for their products, everything from the material, craftsmanship in stitching, to the engineering that goes into making this the best and safest fitness tool ever.
A few months ago a clients said that he wished the TRX had little yellow stitched stripes on the straps to know what the proper length it should be at for certain exercises. Was FA listening? They must have been because now you will find in stripe at the top for short length, two stripes in the center for mid-length, and nothing at the bottom because, hey, your at the end, you can guess that this is full-length. LOL. Thanks for hearing us, FA.
There are a few others changes but nothing drastic. For the most part this is the same great TRX that thousands of folks have come to love and see as an essential tool in their health and fitness, with some added perks. Outstanding job, FA.

The New Basic Training DVD and Booklet - The DVD is a first class job. FA continues to show improvement in the media dept. Everything from the host (Fraser), to the participants, lighting, photography, visual effects, locations, scripting, etc is a notch above their other productions (not to say that they have not been good as well, quite the contrary).
Step by step you are taken through every aspect of the TRX: set-up, adjustments, positions, etc. And when the workout begins you are once again treated to a first rate workout that demonstrates the various progressions of the exercises. The workout and information booklet that comes with the DVD is a great reference tool too. It follows in the step of the TRX Boot Camp: Ropes and Straps, Round 2 DVD booklet (see my review at that products review page). Excellent work.

The Bonuses - Ok, I like bonus items and you will find three really cool ones inside the box with your TRX P2. The first is a page of TRX stickers for TRX geeks like me. Yep, I have one on my van window now! Additionally you will find a products booklet that will have a website for you to register at and receive a FREE TRX Warm-up Download that is a little over 14 min in length. That is going on my iPod. Finally, you get two bonus workout cards that must be cut out of the packaging. They make great little additions for those looking to advance in their training after they have mastered the Basic Training workout.

Excellent job, FA gang! The cornerstone of your business is better than ever with the TRX P2! My body is the machine with the TRX P2!

TRX + Kids = Safe Fitness

2010-02-18T21:06:00.000-08:00

I’ve been workout out with fitness equipment since I was in my early teens, using everything from dumbbells, resistance bands, barbells, medicine balls, sandbags, and so on. Although I have always loved working out at home I typically have held a gym membership. However, about 10 years ago something changed my life forever, I was blessed with a baby boy, Noah. Since that day I have been blessed with another little boy and a girl, Levi and Chloe.
One of the changes that has had to take place in my life was in the area of fitness. Getting out to the gym has not always been an option when your needed at home. So, what to do? Workout at home. This was no problem when the kids were napping and I could haul out the bench and dumbbells, but when they were awake this could become a hazard. I remember the first time I came to this realization. Noah was wandering around in the living room while I was trying to get in a quick workout with bench and dumbbells. While performing a bench press with 90lbs in each hand Noah had crawled up next to the bench and was just beneath the “fall” path of 90 lbs that I now had pressing over his head. I held the weight in the air and thankfully he crawled away. I shudder to think about what would have happened it the dumbbell would have slipped from my grasp. I came to the conclusion that this was not going to work.
Since that day I have returned to working out in the home once again. In fact, nowadays, my kids are walking all around me while I workout. My new “gym” is so same that although I get a great resistance workout I never have to worry about it crushing my offspring. In fact, my kids had handled and played on my “gym” a lot and I have never had to fret over it. What is this new “gym” you ask? Three letters for you: TRX. It is the revolutionary new fitness tool that is sweeping across the world (yes, I meant to say “world”). All it take is an open eye to see it springing up everywhere! You will find them in gyms, homes, playgrounds, beaches, parks. . . Anywhere. It literally lives up to the name of its production company, “Fitness Anywhere.” The TRX consists of a few straps and handles that allows you to get a great workout using just your body weight and gravity and can be used to achieve the goals of the beginner to the advanced athlete. One of the great things about the TRX revolution is that it brings fitness into the home again in a safe, family friendly, and effective way.

Safety
This has to be one of the greatest pluses for the TRX. Hanging from the tuff racks in my garage is a TRX. Its made of two straps and soft handles. There is no threat there. I have been able to perform workout after workout with my kids hanging out with me in the same room and we have all left without a scratch or bruise (although I feel like I just got beat-up). Not only is the TRX no threat to my kids’ safety but the exercise are too. At any time one of my kids gets too close while I am doing something all I have to do is stand-up. Its that simple. Check out this picture below of a workout I was doing in my living room. Do you notice what that is crawling up beneath me while I am performing a chest press? It was my 8 mo. old baby girl. In this case I just kept exercising, but had a “situation” arose all I would have needed to do was stand up. Does it get any safer?
Being able to safely work out around your kids is something that parents, especially those stay-at-home-moms, are in need of to get in their workouts. Often, heading out to a gym is not an option for them and using “conventional fitness equipment is just not safe. The TRX changes all of that and give you piece of mind concerning the safety of your child while you get that high quality workout in the privacy of your own home.

Example of Fitness
So why is it important to workout at home, beside the apparent benefits for you? How about the benefit for your kids just by them watching you? Kids are always watching us and learning from our examples. So many of the children who suffer from obesity and poor fitness come from families where exercise and good eating habits are not encouraged. As a kid my dad had MS and was not able to always show me an example of good fitness (though he was never overweight) but my brother-in-law, John, filled that gap. He would take me running with him and let me hang out with him while he lifted weights. As I got older he would let me lift with him and have access to his fitness equipment. John has remained an example of health and fitness to me even to this day.
I want to be that for my kids. It’s my desire to be a good role model to the in every area of life, and fitness is not exemption. Being able to train in safety on a TRX in the company of my children has allowed me to do this because my kids are seeing me exercise, enjoying it, and they are learning. It s not uncommon for one of my kids to grab the TRX between my sets and try to reproduce the exercise (complete with grunts). It gives me an opportunity to cheer them on and help them do it correctly. Sure, you can teach things like this to your kids with weights and such but having seen too many kids hurt themselves during my years as a trainer I am grateful my kids can learn on a safe TRX. Our children deserve not just to have fit parents but to be able to learn from it.

Conclusion
It’s been over a year and a half since I quite my gym membership and began to train exclusively on the TRX at home and outdoors. I have seen improvements in every aspect of my fitness. My plans are to continue to use the TRX into my older years to keep my functional and fit. My dream is to look over to either of my sides during a workout and see my kids on their own TRX giving me a run for my money! That would make me very happy.

Lost 13 lbs of Fat in 4 Weeks!

2010-02-09T22:46:00.000-08:00

"I have been struggling with my weight for the past 10 years. I have tried different diets and exercise routines to loose weight and gain muscle, but never reached the results and goals that I had set for myself. Chris guided me towards a whole lifestyle change. After reviewing my current meal and exercise routines, Chris helped put together a new plan of what and when I should eat, as well as additional exercises that I needed to complete for days we didn't train together. It was nice to finally work with someone who had so much knowledge about personal fitness and health. It only took a few weeks of guided training with Chris on the TRX suspension training system, and eating healthier to notice I was getting stronger and building muscle, all while loosing weight. With the positive reinforcement and motivation from Chris I have already lost 13 pounds of fat in as little as 4 weeks (9 sessions). My self esteem has increased and I feel wonderful! I am looking forward to the next few months with Chris and would highly recommend him to anyone who wants to get in shape and feel great!" A.J.A.

TRX Cool Combo Workout

2010-01-21T09:48:00.000-08:00

TRX Cool Combos

2010-01-20T21:33:00.000-08:00

Chest Press and Roll-Outs

Low Row to Kick-backs

Body Saw to Pike

Holiday Survival Guide to a Merry Fit-mas

2009-12-10T11:10:00.000-08:00

The holidays are here! Time to stress! How am I going to keep off the holiday pounds? When am I going to make it to the gym with all the other stuff I have to do? There goes my run time!

Hold on. The holidays are suppose to be a fun time and you shouldn’t have to worry about it derailing you from accomplishing your fitness goals. So, I have put together a little guide with some suggestions for you to make it through the holiday.

Calories In (a.k.a. “eating”)
Lets start with what for many people during this time of year is the most difficult part, eating. The holidays are those times of the year when all celebrating involves a plethora of foods, and typically not the health variety. Let me give you a few tips here to help you not to merely get you through these days but to enjoy them as well.

A Prevention Program:
Ok, the first thing we need to put into place is a “prevention program.” Even the best of eating habits can get sidelined when one is surrounded by gingerbread cookies and assorted chocolates.
#1. Have a Plan. Don’t go into it free wheeling. Most folks who are trying to manage weight or reach a weight goal are most successful when they plan ahead. For some of us these means simply writing out a week or day in advance what you plan to eat and when. For others (myself included) planning may involved making a weeks worth of food on one day so you have it ready all week to pull from for those meal times. Make a plan and stick to it.
#2. Journal. Keeping a record of what you eat during the day is a great way for you to educate yourself as to what you are really putting in your mouth and how much as well as serving as an accountability tool. Most of my new clients who try this for the first time all remark, “I had no idea I was eating this much,” or “I found that I did not eat the ______ because I knew I would have to write it down.” Even if your eating habits are good it might be wise to evaluate yourself with this tool from time to time and especially during the holidays to keep yourself on track.

Eating -out
During the Holidays a LOT of people eat out. Just accept the fact that you are going to be going out to eat at some time during this season and don’t fret over it.
Rules to live by:
1. Go to the restaurant’s website to view their menu. Decide what you are going to have before you go and stick to it.
2. Tell whoever you are going to eat with what your plan is and ask them to hold you accountable.
3. Order a to-go bag (doggy-bag) to be brought out with your food and put half of your meal in it before you take your first bite.
4. Don’t be afraid to ask questions about the food preparation.
5. Ask for healthier substitutes (Fruit instead of stuffing, egg whites instead of whole eggs, etc)
6. IF, and IF, you do order desert get only one and share it with everyone at the table. You only need two bites and that is it!
7. Make the company that you are dinning with the real treat of the experience rather than the meal. Its not about the food, its about those I am with.

Eating-in
During those holiday feasts we often tend to justify the amount of fat, sugar, and overall calories we consume. However, there is no reason you can not still eat clean and also enjoy some seasonal flavors. A search on the web and a local bookstore will yield a bounty of health holiday. This an opportunity for you to try out some new recipes and impress your guests after they have eaten by telling them how healthy the meal was that they just ate. Focus on using fruits and veggies as appetizers. Put dressings and extras on the side rather than on the dish itself. Also, consider using a smaller dinner plate. This has shown to prove helpful in selecting appropriate portion sizes.

Calories Out (a.k.a. “exercise”)
The holidays are hectic enough without having to stress over your workouts so have a plan but be flexible. Workouts should be a stress reliever not a causer. So maybe you can’t make it to the gym, just get a home workout in.
A word about the TRX - Last Christmas I did something I have not done in years, I quite my gym and have since worked out at home primarily on the TRX made by Fitness Anywhere. You can use this thing in your home, garage, park . . . Anywhere. Not only is it versatile location wise, but you can do hundreds of exercise on it and work your core with every one of them even if you are working a different body part. All of my clients have enjoyed training on the TRX no matter when their fitness level is. Personally I have achieved wonderful results in my core strength from using the TRX which is why I set new PR’s (personal records) for all of my races this past year from the marathon to the 50 miler ultra marathon. A strong core makes a strong athlete. The point I want to make here though is that the TRX makes it easy for you to not stress about getting to the gym.
(yes, you can order the TRX from the banner on the left side bar and get a $20 gift certificate from Fitness Anywhere)

Cardio Solutions
The Holidays tend to busy so taking that nice long run or bike ride might not be a passivity. This might be a great time for you to get some high intensity interval training in. It will not only help you kick your metabolism into high gear but has been show to have benefits in the area of endurance as well. You can check out my “Rapid Fire Cardio” article here for some ideas.

Fit-Wish-List
O.K., Christmas is here and it is time for my annual Fi-tmas Wish List. Fitness trends come and go and if you stay up late enough at night you will see a host of latest and greatest fitness gadgets. I am not one who tends to jump on a trend when it first comes out. I want to see if it is something that will work and stay in the fitness industry before I recommend it. So, while you may see a few things on this list that are relatively new to you and the general population these are items that I feel will take a place beside the exercise ball and the Bosu, which were trendy when they came out, and look, they are still here as staples in every fitness facility. I have selected items not only based on their quality but also their price and their application in training at home, park, or anywhere outside the gym. With exception of the first item this list is not in order of priority.

1. TRX Suspension Trainer. If You can only get one piece of equipment to work out with for the rest of your life the this is that piece. It is a gym in a bag. If you have a TRX you don’t need anything else.(I think you have the point by now on this. lol)

2. Resistance Bands. Still a great product. Just like the TRX you can take these with you anywhere and get a great workout at home, park, or hotel room. Very versatile.

3. Sandbags. Yes, sandbags. We used to use these back in the Marine Corps when we were out in the field and needed to get a good workout. Sandbags provide a great workout for "uneven" weight training.

4. Kettlebell. Brought over from Russia and a past favorite of the "strong men" of old, these iron ball with a handle are quickly becoming a staple in the fitness realm. About ten years ago they started making their way on the scene as a novelty but have now become so mainstream that most Personal Trainers will incorporate them into their routines for their clients in one fashion or another.

5. Push-up Handles. So simple but so effective. Hurdle shape handles that allow you to go deeper into your push-up and allow for a fuller range of motion. Today there are a new variety of "technical" handles coming out that also swivel as you perform your exercise. I do not recommend them. They are costly and in studies they have shown to add little added benefit to a basic exercise. Handles are great for folks who have wrist issues and experience pain doing typical push-ups with their palms on the floor.

6. Jump Rope. I don't think I need to say much here. The best cardio machine for the cheapest price. Still as fun as when you were a kid and if you get good at them again you look pretty cool doing the Rocky moves too.

7. Powerblock Dumbells. Love 'em! Love 'em. Notice I did not say "selectorized dumbbells." I am being specific here. Powerblock is by far the BEST dumbbells on the planet!

8. 30’ Rope. Have rope, will workout! You would be amazed what you can do with a piece of rope. Tie it to a kettle bell for drags or tug-of-war with a training partner (seriously).

9. Exercise Ball. A staple. So much can be done with this and even more if you get creative.

10. Personal Trainer. Even if you have all of the above mentioned fitness tools it does not mean you will use them. That is why I ALWAYS say that the best thing you can get for your fitness or that of a loved one is a PERSONAL TRAINER.

So, with that I bid you all a Merry Fit-mas and a Happy New Rear!

Fit-mas Wish List

2009-12-01T22:04:00.000-08:00

O.K., Christmas is here and it is time for my annual Fi-tmas Wish List. Fitness trends come and go and if you stay up late enough at night you will see a host of latest and greatest fitness gadgets. I am not one who tends to jump on a trend when it first comes out. I want to see if it is something that will work and stay in the fitness industry before I recommend it. So, while you may see a few things on this list that are relatively new to you and the general population these are items that I feel will take a place beside the exercise ball and the Bosu, which were trendy when they came out, and look, they are still here as staples in every fitness facility. I have selected items not only based on their quality but also their price and their application in training at home, park, or anywhere outside the gym. With exception of the first item this list is not in order of priority.

1. TRX Suspension Trainer. If You can only get one piece of equipment to work out with for the rest of your life the this is that piece. It is a gym in a bag. If you have a TRX you don’t need anything else.(You can order this product and get a free training session by using the bannar in the right tool bar.)

2. Resistance Bands. Still a great product. Just like the TRX you can take these with you anywhere and get a great workout at home, park, or hotel room. Very versatile.

3. Sandbags. Yes, sandbags. We used to use these back in the Marine Corps when we were out in the field and needed to get a good workout. Sandbags provide a great workout for "uneven" weight training.

4. Kettlebell. Brought over from Russia and a past favorite of the "strong men" of old, these iron ball with a handle are quickly becoming a staple in the fitness realm. About ten years ago they started making their way on the scene as a novelty but have now become so mainstream that most Personal Trainers will incorporate them into their routines for their clients in one fashion or another.

5. Push-up Handles. So simple but so effective. Hurdle shape handles that allow you to go deeper into your push-up and allow for a fuller range of motion. Today there are a new variety of "technical" handles coming out that also swivel as you perform your exercise. I do not recommend them. They are costly and in studies they have shown to add little added benefit to a basic exercise. Handles are great for folks who have wrist issues and experience pain doing typical push-ups with their palms on the floor.

6. Jump Rope. I don't think I need to say much here. The best cardio machine for the cheapest price. Still as fun as when you were a kid and if you get good at them again you look pretty cool doing the Rocky moves too.

7. Powerblock Dumbells. Love 'em! Love 'em. Notice I did not say "selectorized dumbbells." I am being specific here. Powerblock is by far the BEST dumbbells on the planet!

8. 30’ Rope. Have rope, will workout! You would be amazed what you can do with a piece of rope. Tie it to a kettle bell for drags or tug-of-war with a training partner (seriously).

9. Exercise Ball. A staple. So much can be done with this and even more if you get creative.

10. Personal Trainer. Even if you have all of the above mentioned fitness tools it does not mean you will use them. That is why I ALWAYS say that the best thing you can get for your fitness or that of a loved one is a PERSONAL TRAINER.

Review of TRX Boot Camp: Ropes and Straps, Round 2

2009-11-30T21:38:00.000-08:00

First let me say how excited I was to hear that FA had released a part 2 to their incredible Boot Camp: Ropes and Straps workout! The first one was killer! As a full-time personal trainer and ultrmarathoner I found the workout to be challenging and fresh. I enjoyed the mix of resistance work and jump rope that gives you that great metabolic training. I had no complaints about the first DVD, not in the slightest, but I thought to myself, if they were to make another one maybe they should emphasis a few of the less emphasize muscle groups in a second DVD. Did they read my mind?!?! That is exactly what you get and more in Round 2! Let me break this product down for you:
The Booklet- Even the workout booklet was improved! I am always impressed when a company strives to better themselves not just in the main areas but also in the details. FA delivers on the details! In this new workout booklet you not only get great pics showing you step-by-step how to do the exercise but there is not a nice little symbol on the page that answers that question I always get from client: “how long should the TRX be extended.” With this workout booklet you get the answer for each exercise right there for you. No guess work required.
Like before, with many exercise you are shown how to perform the “regression” of that particular exercise in case the typical versions is too difficult at the time. Also show are the ways to make the exercise harder, the “progression,” for additional challenge. Tips are provided on each page to enhance the exercise experience and new to this booklet is the notation as to what muscles are being primarily worked with each particular TRX movement.
The over-all look of the booklet is more pleasing to the eye with a much brighter theme and layout. I would say that this should be the new TRX workout booklet standard but knowing the folks at FA they are already at work on exceeding even this new bar.

The Video- Shot on a beach front . . . Can you find any better location? I think not. The set up for this workout is identical to that of the first DVD (except the rope jumping is done on the opposite site). The quality is terrific. In the Menu you have an option to view the TRX Set-up and jump rope clinics as before as well as bonus footage, “TRXtras.” One of the improvements in shooting that was made was the positioning of the participants. This time you have one of the participants of the workout with their back to you. Awesome! Now you can get a view of the exercise from the back so you can see any details you might have missed from a frontal angle. Randy and Buddy do a first rate job “hosting” the workout.

The Workout- As mentioned already, this workout is the PERFECT complement to the first Boot Camp: Ropes and Straps workout. Anything that might have been lacking is packed into this one. Although both DVD’s are full-body workouts there are muscle groups that are emphasized more than others in each workout. This would allow for someone to perform these workouts on back-to-back days while allowing muscle recovery of emphasized muscle groups on days the non-emphasized workout is done.
And the format is not just a copy of the first DVD, the pyramid workout, but staggered block format with increased intensity. And your not repeating the same jumps either. This time you get to try out all those crazy jumps you saw Buddy Lee demonstrate in the jump rope clinic but did not do in the first DVD (and I have to admit, it was nice to see some of the jumpers struggling with them this time, lol).
The difference in this workout compared with its predecessor can be summed up in two words, “twist’ and “explode.” In this workout you will find yourself moving around a whole lot more as you explode into a variety of lunges and cross-overs.
And need I say that you will get a great core workout? I don’t think so. FA delivers on their slogan “All core, all the time.”
It needs to be kept in mind that this is an intermediate to advanced level workout so like before, you have three participants who demonstrate different levels of the exercise and intensities during the workout. This is very helpful to individuals who are desiring to see the benchmarks of their current fitness level and something to strive for as they attempt to keep-up with the one who is slightly more advanced then they are.

I can not commend this DVD (and “Round 1”) to you enough. This is TRX training at its best and the best is all you will get from the folks at Fitness Anywhere and the TRX.

You can purchase this and other Fitness Anywhere/TRX products here.

Four Resons You Are NOT Losing Fat

2009-11-12T07:43:00.000-08:00

Great article here about the physiological reasons behind weight/fat retention. Even if you are dieting and exercising these can be a hindrance. Pay close attention to #3, as I think many folks suffer from this one.

On its way: Ropes and Straps Round 2

2009-11-11T21:32:00.000-08:00

I am excited to announce that Fitness Anywhere, the makers of the TRX, called me yesterday to ask if they could send me a free copy of TRX Boot Camp: Ropes and Straps, Round 2! I'll post a review on it as soon as I get it. In fact, I should write up a post on all their videos I have an just keep updating it as I review more of them. Anyway, the first in this series was outstanding so I am sure this one will be just as good or better.

Order your TRX through this banner and recieve a free gift from Fitness Anywhere.

A Glimps at 2010 for Me

2009-11-09T21:43:00.000-08:00

The days are ticking by quickly, and 2010 is soon to be here. Like last year I am trying to figure out what kind of challenges I want to tackle, fitness and running-wise. I knew I was being ambitious with my running schedule this year and ran the risk of injury. Well, it happened. I got injured. And you would think that I learned a lesson from that too. You would think that I would tell myself that I need to back off a notch. You would think . . . . but that is not the case :)

I don't believe I need to do anything life-threatening, but I love pushing the limits of my endurance. I want to find out just how much my body, mind, and spirit with take. That's why I am running that 100 miler in 2010 that I was suppose to run this year, the Angeles Crest 100 Mile Endurance Race. But could doing that be enough to keep me content? You would think so, but word came to me recently that 2010 will see the return of the San Diego 24 Hour Ultra next November! I have wanted to do a "24 Hour" for years! How great it would be to run a 1 mile loop for 24 hours straight! LOL!!! Well, at least you know there is an aid station every mile. I want to break past the 100 mile barrier on this one. Finally, I want to cap off 2010 with a crack at the Chimera 100K, noted to be one of the toughest 100k's out there. Additionally, I am sure I will be running a few marathons and halfs scattered in there.

With all of that you would think I would be satisfied that I would get my fill of pain and suffering, enough to keep me for the year . . . you would think. However, I have been telling friends for a while now that I would like to one day do a triathlon. One of those friends cornered me. He told me to name a date. I took up the challenge and named it. Its April 11, 2010. On that day I'll have a nasty half-iron man waiting for me known as the SuperFrog, an event hosted by, yes, the Navy SEALS. Yes, I could have done a shorter distance, but as you have seen so far, I don't want to do something I don't have to battle through. I want this to be a fight all the way.

So there you have it. From this end of 2009 I can see storm clouds brewing for me in 2010. It is going to be a hard year. That is going to make it one of the best years of my life! Looking forward to it. Bring it on. :)

Resistance Training While Tapering?

2009-10-16T10:02:00.001-07:00

Today I got a question form one of those autism heroes who will be running the NYC Marathon to raise funds and awareness for autism. He asked:

Chris,

As I taper, is it OK to lift weights or do abdomen work? I will take it easy the few days before the race but was curious.
Thanks,
Tom

I replied:

Hi Tom. Typically I try to keep lifting mild the week before a hard race and do none for about 3 days before a race so the muscle have time to repair and recover. Same goes with abs/core work. Your main objective at this point it to recover and rest. During the past months your body has been beaten into submission, it needs a good rest before it performs the marathon.
Let me know if you have more questions.
Thanks for running for autism.
Chris

Running Cold

2009-09-16T21:14:00.000-07:00

Ah, the Fall is upon us and the weather is beginning to cool. For many runners this is a welcomed change from all of the heat training for summer races as we know that moderately cold environmental temperatures enhance performance. However, with the advantages to running in cooler weather also come some hazards. In this article I will discuss some various aspects about running and training in the autumn and winter that you might will want to keep in mind.

HYPOTHERMIA!
When folks think “hypothermia” they think about skiers, cold water swimmers, or mountaineers, but marathon runners? Yes, endurance athletes need to be wary of the dangers of hypothermia. It is not an issue that shorter distance runners need to worry about because there body temperature is higher and they are exposed to the elements for a shorter amount of time versus a long distance runner. Weather conditions you need to be careful of are: wind, dry cold, rain, extremely cold temperatures. Even in mild conditions one runs the risk of hypothermia. Your bodies build plays a part in hypothermia as well. If you are a runner with little body fat or muscularity you are at higher risk of hypothermia.
For those who are run-walkers, you also run a higher risk of hypothermia as you elevate your body temperature during the run phase, sweat, and then bring your temperature back down during the walk portion. With the lower temp, the sweat, and prolonged exposure to the weather that makes you are target for hypothermia. If you are planning on walking you should consider taking a warming layer with you that can be put on during your walking portions.
Next, you want to pay attention to your fatigue levels. As you become fatigued your metabolic rate will drop, you will become slower, and find yourself trapped. Ensure that you get the proper sleep/rest and nutrition before your workouts and take some type of nutrition (gels, bars, chews/gummies) with you on long runs.
So what does hypothermia look like? The symptoms can range from mild to severe and here is what to look for:

*Mild - Core 90-97F - uncontrollable shivering; decreased fine motor skills and cognitive function; amnesia
*Moderate - Core 85-89F - shivering stops; irrational behavior; grossly uncoordinated movements; somnolence
*Severe - Core below 85F - no pain response; loss of reflexes; coma; significant hypotension

Be aware that hypothermia can set in rapidly after you stop running. Your heat production engine has stopped but the loss remains high. It is therefore important to find shelter and to get into some dry clothes as soon as possible. Hypothermia can lead to death so get to a hospital if you become more than mildly hypothermic.

There is a special warning for asthmatics (I am one too). When the temperature differential between the ambient air and our lungs is large (over 100 degrees F), the air entering the lungs cannot be fully warmed or humidified. This can cause a reactive bronchospasm even in normal subjects. Asthmatics should be particularly aware of this risk. Bronchodilators can be helpful when used prophylactically before your run.

RUNNING IN THE COLD
*Weather check. Before you even step a foot out the door check the weather so you know what you are or will be dealing with.
*Dress accordingly. You want to be careful to not over-dress. Remember, your body temperature is going to ratchet up once you get going on your run so you should consider that before stepping off, you don‘t want to get a heat illness in the cold. If you over dress, and thus sweat profusely in cold weather, that may also lead to hypothermia. At the same time you want to ensure that you have proper protection form the elements. What is appropriate for the weather of the day? A windbreaker, warming sleeves, thermals?
*Warm-up. Warming up is always important in any season but even more so in the colder ones. Your muscles are cold and stiffer, especially if you are just getting out of bed, and should be properly be warmed-up with some light running before you set out on the actual workout portion.
*Drink up! Just because the air is cooler does not mean you have less need of hydration. You should continue to keep up your hydration levels in the colder seasons to prevent heat illnesses.
*Post-run. Get warm and out of the elements. If you are planning on being outside after your run ensure you bring a dry shirt to change into and a worming layer you put over your running cloths. Try to get dry as well.

With all this said, I have to admit that I love running in the Fall. It is a time when the air is cooler and running seems less like work and more like play. I hope you have a great season of cool running.

Earn the Shirt!

2009-09-16T12:30:00.000-07:00

Ok, ready for a challenge? On October 17th all current clients will have the opportunity to win a Fitness2GO t-shirt and one free training session. What do you have to do to earn it? Simple,
A One Mile Run
40 Push-ups
100 Alt. Lunges
10 Pull-ups (Ladies do Flex-arm Hang)
200 Crunches
No stopping, no breathers, non-stop action, baby!

Do all that and the "T" is yours (along with a free session). Want more? OK, since it is getting cooler outside I'll throw in a Fitness2GO Personal Training long sleeve t-shirt! Oh, and then there are the bragging rights.

What do ya say? Are you in!

When: 8 a.m., Saturday, October 17th, 2009

Where: Silverset Park, Poway, Ca.

Running for weight loss? Prepare to be patient.

2009-09-05T08:19:00.000-07:00

Good Article about running and weight loss, though I think it would be good to have addressed how to further lose weight once the platue comes.:

Maureen McKinney, Medill News Service
Chicago Daily Herald

In a recent TV commercial, a portly, middle-aged man walks gingerly up to the scale at his local gym. The scale reads 249 pounds. He sprints feverishly once around the gym and not so gracefully steps back on the scale. His face falls when, not surprisingly, the scale still reads 249 pounds.

The point of the clever ad is clear: Americans want a quick fix when it comes to everything, and that includes physical fitness.

As the much-anticipated spring thaw sets in, many suburban dwellers are choosing running as a way to quickly trim off pounds and create a lean silhouette.

They pack the trails of area parks and forest preserves, their breath forming white clouds before them on cold mornings as they huff and puff through their exercise routines.

But is running a fast solution for weight loss?

Time and patience

According to those who specialize in exercise physiology and nutrition, the answer is no. While running is a very effective way to shed pounds, this transformation takes place over time and requires patience.

"That is probably one of the biggest problems that people have when starting any exercise," said Kevin Davis, a fitness specialist and personal trainer at Loyola University's Center for Health and Fitness in Maywood. "They don't see results right away, and so they quit."

Davis added that a one-mile run, which takes a new runner 10 minutes, does little for weight loss or cardiovascular health, though it's a positive start.

"In order to get full health benefits, you need at least 30 minutes each time," he said.

Longer, slower runs

Statistics from the Weight Loss Control Registry, a research group that studies people who have successfully lost weight and maintained their weight loss, point to the need to consistently burn 2,800 calories through exercise each week in order to successfully lose weight. Rather than fast, exhausting runs, weight loss at this level requires longer, slower runs -- about 25 to 30 minutes -- spaced three or four times throughout the week.

In other words, a longer run at a slower pace will burn more calories than a short run at a faster pace.

Rate of weight loss declines

Starting weight also plays a substantial role in how many calories are burned during a run, according to research from Elizabeth Sadler of Vanderbilt University. For example, a 220-pound man who goes for a two-mile run will burn about 150 calories, while a 120-pound woman will only burn 82.

In order to lose a pound, the body needs to burn about 3,500 calories. A 180-pound person running for five miles each day will lose around five pounds per month. However, as runners lose weight, they begin to burn fewer calories per mile and weight loss begins to stabilize.

Put simply, it begins to take more time to lose more weight.

"The biggest problem for new runners is that you can't just wake up and do it," said David Patt, chief executive officer of the Chicago Area Runner's Association. "It takes time and training like anything else, but people don't want it to take forever."

And Patt should know. He lost 60 pounds over the course of three years when he took up running and began to change his lifestyle.

"You eat differently when you start running," he explained. "Your body doesn't crave the same foods you ate before. It's a process and your body gets used to it, but there is no magic pill."

Side Stitches and Shin Splints

2009-09-03T22:02:00.001-07:00

Runners' Flexability and the TRX

2009-08-31T13:35:00.001-07:00

Great post today on the use of the TRX for runner who want to increase their flexability and their speed.
Click HERE.

Weight Loss and Distance Running

2009-08-28T10:26:00.000-07:00

Walking to Run Far

2009-08-27T15:01:00.000-07:00

A Night in the Park

2009-08-27T13:40:00.000-07:00

Three clients getting an evening TRX workout. (Sorry for the low lighting)

More Fat = Less Brain Tissue

2009-08-26T22:42:00.000-07:00

Studies have found that obese folk had 8 percent less brain tissue than people with normal weight, while overweight people had 4 percent less tissue.

"The brains of obese people looked 16 years older than the brains of those who were lean, and in overweight people looked eight years older," says Paul Thompson, senior author and a UCLA professor of neurology, and lead author Cyrus A. Raji, a medical student at the University of Pittsburgh School of Medicine.

Another great reason to get and keep in shape!

Read the full story here.

The American Council on Exercises Resonce to Time Magazine's Article "Why Exercise Won't Make You Thin"

2009-08-20T22:56:00.000-07:00

Editorial: Why Time Magazine’s Article on Exercise and Weight Loss Could Be Harmful to Your Health

By Cedric X. Bryant, Ph.D., F.A.C.S.M., Chief Science Officer, American Council on Exercise

The cover story of the August 9, 2009, issue of Time magazine featured an article entitled, “Why Exercise Won’t Make You Thin.” In this piece, author John Cloud made several inaccurate and unsubstantiated claims regarding the value of exercise, particularly as it relates to weight loss. What follows is a summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions:

•First and foremost, the article categorically implies that exercise has no meaningful role in weight loss. Such a conclusion is as false as it is reckless. The author’s “evidence” is the fact that he has “gut fat that hangs over his belt when he sits,” despite maintaining a regular exercise habit. In all likelihood, his unwanted abdominal girth is probably a by-product of genetics and/or consuming more calories than he expends.
•Weight loss and maintenance are a matter of simple accounting that is dependent upon energy balance. In order for weight loss to occur, individuals must burn more calories than they consume. Regrettably, many individuals who regularly exercise are unable to meet their weight-loss goals because they eat too much. In reality, however, their “personal weight situation” and overall health profile would be far worse were it not for the extra calories they expend while exercising.
•An overwhelming body of scientific evidence exists that confirms the positive role that exercise plays in weight loss and maintenance (Hill and Wyatt, 2005; Jakicic and Gallagher, 2003; Jakicic et al., 2001). These findings refute the notion (advanced by the author) that exercise impairs weight-loss efforts by substantially and uncontrollably increasing appetite. Recent research suggests that appetite may be suppressed for 60-90 minutes following vigorous exercise by affecting the release of certain appetite hormones. It also appears that aerobic exercise is more effective at suppressing appetite than non-aerobic forms of exercise (Broom et al., 2009). In general, individuals who participate in moderate exercise tend to eat approximately the same number of calories (or only slightly more) than they would if they did not exercise. Elite-level athletes typically consume high volumes of food after their exercise workouts, but they almost always expend more calories than they consumed (Blundell and King, 1999). It is important to keep in mind, however, that appetite is influenced several factors and is a very complex process making it difficult to generalize the impact of exercise on appetite. The bottom-line is that exercise and diet go hand-in-hand with successful weight management.
•Surprisingly (and disappointingly) the author failed to mention the tremendously important role that exercise plays in the maintenance of weight loss. According to data from the renowned National Weight Control Registry, consistent exercise participation is the single best predictor of long-term weight maintenance. In others words, if individuals want to be successful in getting off the weight-loss rollercoaster (i.e., repeatedly losing weight and regaining it), they need to regularly engage in physical activity.
•Another particularly bothersome portion of the article was the misleading comments regarding children and physical activity. A preponderance of evidence shows that kids are often less active after school, not more active as the article implies. As such, community-based youth fitness programs and high-quality school physical education programs are much needed. The available statistics support the fact that well-designed fitness programs aimed at encouraging children to be more active and maintain a healthy body weight remain a significant priority (HHS, 2008).
Needless to say, readers of this article in Time are likely to conclude that exercise is of little to no benefit to them, which makes its publication in such a high profile and respected magazine so disappointing—and possibly even dangerous. Given the enormous economic costs associated with obesity (approximately $147 billion annually), we should be promoting and advocating scientifically proven healthful behaviors like regular exercise participation whenever and wherever we can. Beyond its weight-control benefits, regular exercise provides a plethora of health benefits, including the treatment and prevention of a wide variety of chronic illnesses (heart disease, hypertension, diabetes, certain types of cancer, to name a few), an enhancement of psychological health and well-being, and an improvement in the overall quality of life throughout the human lifespan.

--------------------------------------------------------------------------------

References

Blundell, J.E. & King, N.A. (1999). Physical activity and regulation of food intake: Current evidence. Medicine & Science in Sports & Exercise, 31, 11 Suppl., S573-S583.

Broom, D.R. et al. (2009). Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, peptide YY in healthy males. American Journal of Regulatory, Integrative and Comparative Physiology, 296, 1, R29-35.

Hill, J.O. and Wyatt, H.R. (2005). Role of physical activity in preventing and treating obesity. Journal of Applied Physiology, 99, 765-770.

Jakicic, J.M. & Gallagher, K.I. (2003). Exercise considerations for the sedentary, overweight adult. Exercise and Sport Sciences Reviews, 31, 2, 91-95.

Jakicic, J.M. et al. (2001). ACSM position stand on the appropriate intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 33, 2145-2156.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans. Washington, D.C.: Department of Health and Human Services.

New Moves!

2009-07-20T10:52:00.000-07:00

I had a great workout today getting in some new and old TRX moves.

Inverted shoulder press.

Single leg pistol squat with a 50# sand bag.

You can even use the TRX for hanging leg raises.

Keeping the heart rate up with a little jump rope.

4 Point TRX Row.

4 Point TRX Atomic Push-up.

The crunch part of that 4 point atomic push-up.

A Time to Run, and a Time to Stretch

2009-07-19T23:39:00.000-07:00

My trail racing has come to a sudden end for this year due to an injury to my right leg adductor muscles. And right before my attempt at a 100 mile ultramarathon. The injury is not to serious at this stage and I want to keep it that way. The doctor advised me to focus my stretching on a lot of my back side muscles. He said it was my glut that was actually causing my problems. I should have thought about that. Anyway, I have begun to use a stretch DVD that is made for use with the TRX and it is great. Is there anything you can't do with a TRX and a little imagination? So, with that said, I will return to running in a week but with moderate distances at first and then begin to ramp up next year when I take on the San Diego 100 Miler and then go after Angeles Crest 100 (Like I was suppose to this year). I am looking forward to getting a few strides in on the trails with this nice summer weather we have been having.

I am working on a "TRX Runner's Workout" demo for the boys at Fitness Anywhere in hopes that they might produce it or something like it. We will see.

Training with the TRX

2009-07-09T09:32:00.000-07:00

Many who are interested in my personal training services have asked me about some of the tools and methodology I use in training. They want to know what to expect. Since December of 2008 I have heavily Incorporated a fitness tool called the TRX into my personal training and even into my own training. In fact, I loved it so much I quite my gym because every thing I needed the TRX could provide. Since i have been using the TRX I have set new personal time records in all of my races this year (Marathon, 50k, and 50 miles) and have seen a tremendous increase in my core strength and lost nothing in the way of muscularity. And my clients love it just as much! Even though I provide a TRX for our workouts together most of my clients end up buying their own so they can take it on travel with them or get in an extra workout on days they don't see me. Here is a short clip to give you a taste of all that you can do with the TRX.

ORDER YOURS HERE. IF YOU ORDER THROUGH THIS BANNER YOU WILL RECIEVE A FREE TRX WORKOUT FROM ME (you must live within 30 min. drive from Carmel Mt. Ranch)

Hydration Belts Review

2009-07-08T19:24:00.000-07:00

Find more videos like this on RuncastTV

In order that I ranked them:
http://www.amphipod.com
http://www.nathansports.com
http://www.fuelbelt.com

Belt and Bottles Review Delayed

2009-07-02T13:40:00.000-07:00

Sorry folks. I announced yesterday on Twitter that I would be releasing a video review (ahead of my written review) of various hydration belts. Well, due to technical difficulties (my lap top is dead) that review will be delayed until tomorrow. The good news is I have a new "netbook" that will allow me greater access to the net when I am out and about and more opportunity to write. This thing is so small and light that I am going to be able to use it in a lot more new settings.
Wow, it is a beautiful day. My boys are in the pool and that's where I am blogging from now. Unfortunately my little girl is still sick with a slight fever. Praying she will be better by the weekend so she can join us in July 4th celebrations.
Ok, that's it for now. Blog ya later.

A Day on the Angeles Crest 100 Trail

2009-07-01T21:08:00.000-07:00

Last weekend I had the pleasure of taking up a pick and a McCloud and improving the trail that I hope to be running on in Sept. for the AC 100 Mile Endurance Run. We worked on the latter part of the trail, a section that I will be running on in the night. Knowing that we would be trekking through here in the dark was a great motivator for us to do our best to clear the trail of any roots, branches, or large rocks. Unfortunately the logistics were not so good and most of us experienced dehydration and hunger. But we wrote it all off as good training. In fact, I ended up getting about 10-12 miles of running and hiking in. All-in-all it was a great time and I met some great fellow runners.

Now on to the hip injury . . . It is still there. The swelling seems to have caused further issues in the hip joint sooooo, I am taking another week off of running. This is not a good thing when you have a 100 mile race coming up in two months. Next week I am suppose to see the doctor but I am trying to get in early tomorrow. I think the week off will do me good and I am hoping to be running soon. I'll let you know.

Giving the Gift of Suspention Training

2009-07-01T06:16:00.000-07:00

This past weekend I went up to L.A. to visit my family. My twin brother has always struggled with his weight. He has a job that requires him to sit in his car a lot, he is the dad of a two year old, and has little time for going to the gym. To me the solution was simple. I got him a TRX Suspension Trainer. While I was there I showed him how to use the door anchor and exercise with it. He looked at me while I was demonstrating the row and said skeptically, "Are you really feeling that?" "You try" was all I needed to say. After a few sets the boy was sweating and had a big grin on his face. The next day he admitted again, "I really felt that workout."
The TRX is such a great piece of equipment that whatever the need, weight loss, general fitness, sports specific training, or putting on muscle, it will exceed expectations.
"Stick with it, bro! You'll see that weight drop off yet."

New to the TRX? Check out this video to see what its all about:

TRX, Biggest Loser, and Fitness2GO

2009-06-02T22:31:00.000-07:00

People keep asking me what the TRX is so here is a short clip from last season Biggest Loser of them using it.

Like what you see! Order yours today!

Laguna Hills Memorial Day Half-Marathon

2009-06-02T11:10:00.000-07:00

To be honest, the main reason I signed up for this race was to pace my friend and pastor, Jim, who was running his first official half-marathon. We had run the distance before as a dry run and he ran it in 1 hour and 59 min. However, for this race he was coming off of a torn calf muscle from 5 weeks earlier, 3 weeks of recovery time, and only two week of training prior to the race. With all of that Jim still managed to pull off an impressive time of 2 hours and 5 min!
There were a few funny things that happened on the race. the funniest happened at mile 10 when Jim, who had lost a lot of weight in the past few months, tried to re-adjust his short's draw string while running got it into a terrible mess and ended up with "uber-knot." The worse part was that this left his shorts loose and he ended up having to hold his shorts up the rest of the last 3 miles! I got a good laugh out of it. I am sure it made his first halfthon more memorable.

One of the cool things that happened at the race was running into a fellow Train 4 Autism member! Her name was Tiffany and she was sporting one of the T4A visors. She had a great run too.

As for the course, it was great. For the most part the first half was down hill quite a bit. And the second half brought you back tot he finish line between the hills and finally ascending for just a short stint. I am definitely headed back next Memorial Day to PR on this course! And the weather was perfect with a little drizzle and overcast sky.

They did not have finisher's medals (and I don't think you should get one for a half, to be honest) but they did give us a great tech t-shirt and a nice drinking glass with race logo on it.

My 50 Mile Leona Divide Race

2009-04-22T20:00:00.001-07:00

OK, here are the videos from my run. Enjoy.

Part 1

Part 2

Things are moving fast!

2009-03-30T22:02:00.000-07:00

Many of you may know that I was recently asked to join the Board of Directors of Train 4 Autism as the Director of Health and Training. Since stepping into that role just two weeks ago I have done a pod cast interview, a CCN interview, and I am writing articles and Marathon training programs for well over 200 people who will be representing Autism Speaks and T4A in three big marathons. And to top it off I have been offered a place to represent T4A and Autism Speaks at the New York City Marathon in November! I wonder what the rest of this week will hold? lol

My Workout Gear

2009-03-13T10:30:00.000-07:00

I have been asked a lot lately about me being a "bigger" runner. Folks are curious about what I do to keep a more muscular form with all the running I do. My answer, resistance training and proper nutrition. In this short video I review a few pieces of resistance tools that I use myself. Enjoy.

Find more videos like this on RuncastTV

Malibu Creek 50K . . . Victory!

2009-03-11T11:35:00.000-07:00

Check out my race report of the 50K race I ran last weekend at my running blog "Autism Runs."