Inspiration

There are plenty of people in this world who wish they were blessed with the ability that we all have, as well as the passion, heart, determination, desire, and focus. Some are blind, some paralyzed, some who have degenerative diseases. Realizing this, what we get to do is and will always be a blessing. Live every moment like it was your last. If you left this earth tomorrow, what would you want people to say about you? "he/she was going to do the Ironman, but the training was too much", or "he/she pushed so hard and worked their behind off to realize their dream, at least they always gave 100% and went down with a fight, kicking a screaming". Who do you want to be? There will always be adversity in life: in our personal lives as well as training. It's how we respond to that adversity that makes us who we are, and helps us realize who we were called to be on this earth. Happy training, get your behind out there and finish, and when you look in the mirror at night you can look at yourself and be proud, knowing that you gave your heart and soul, along with everything else you have to realize your goals and dreams as well as helping others to realize the same thing in themselves, we all feed off of one another! TRAIN HARD AND SMART!

BQuick

Women's Health Magazine talks abouts the importance of Metabolic Testing

Numbers You Can Trust
For a foxy figure faster, count on these weight-loss formulas
Blake Miller


We don't know who coined the phrase "Numbers don't lie," but we'll bet they never counted a calorie. And if you've ever tried using math to manage the digits on your bathroom scale, you know that most diet equations don't add up. We wondered whether any of the roughly 338,000 Google hits for "weight loss formula" can actually help you look good in that black latex cat suit this Halloween. Here's the lowdown on three basics:

Daily Caloric Requirement (DCR)

Translation The math is pretty simple: Eat 500 fewer calories a day than your body requires and you'll drop a pound a week. But most online calculators (and even the pen-and-paper variety) are only 82 percent accurate (even less so if you're obese, sick, or an ethnic minority), according to the American Dietetic Association. And, says Mary Hartley, a registered nutritionist for about.com, the results can be flawed because the equation isn't tailored to the individual and because many people misjudge their fitness level. Plus, if you lose 10 pounds or more, you'll have to do the math again.

Salvation Let sites like caloriecount.about.com, mayoclinic.com, or mypyramid.gov do the work for you. All factor in activity level and are backed by health pros.

Resting Metabolic Rate (RMR)

Translation While DCR calculates calorie input (how much you need to eat), the Resting Metabolic Rate tabulates calorie output (how much you burn doing absolutely nothing). Unfortunately, the ADA says the accuracy of these formulas is 45 to 80 percent (and again, they're less accurate if you're obese).

Salvation Skip the formula and get tested by a pro; you can do this at many gyms (members pay about $50). You'll have to sit and breathe into a scubalike plastic tube while a computer records how much oxygen you inhale and how much carbon dioxide you exhale. After 12 minutes of fun, you get a printout showing you (with 95 percent accuracy) how much you burn at rest and how many cals you can consume and still ditch your saddlebags.

VO2 Max

Translation This test, often used by athletes who train for grueling events, can also be useful for noncompetitors looking to lose weight, because the result helps pinpoint a target heart rate for fat burn. The formula is nearly 100 percent accurate, as long as you don't flub the test, which requires you to run or bike at top speed, typically for 12 to 14 minutes, while wearing a gas-mask-like apparatus that measures your oxygen intake. An ill-fitting mask (it should seal around your mouth) or not reaching your peak speed on the treadmill can skew the results.

Salvation Search at vo2max testing.net for places that provide the test, which costs about $120. The test will tell you the amount of calories you burn in different heart-rate zones. Once you get your results, invest in a heart rate monitor--either one that straps around your chest (the most effective) or a watch (like the MioMotiva)--to keep tabs on your ticker as you work out within your ideal fat-blasting range.

For more information about Metabolic Testing or to schedule a test please feel free to contact me.

More Nutrition Facts from John Faciane

Coach John has sent us some great new nutrition facts, that's right, COACH JOHN!!!! John is now coaching and training with us and has been doing a great job because of how passionate he is and his love for people and helping them in their quest for health, wellness, fitness and performance!!!! THANKS COACH JOHN!!!!

Here are those facts:
Scientists aren't exactly saying that wine, chocolate and tea make you smarter-but those flavonoid-rich foods were associated with better performance on a battery of cognitive tests in a new Norwegian study. Researchers tested 2,031 older adults, ages 70 to 74, and compared scores to subjects' self-reported food consumption. Those who consumed all three-wine, chocolate and tea-had significantly better average cognitive-test scores and the lowest likelihood of poor test performance. The association with better cognitive performance was strongest for wine and modestly weaker for chocolate.-Journal of Nutrition

Even if you don't have diabetes, lowering your blood-glucose levels may be good for your brain. Columbia University scientists report that higher levels of blood glucose are associated with dysfunction in an area of the brain's hippocampus; dysfunction in this part of the brain with normal aging is known to contribute to cognitive decline. The MRI-scan study of 240 dementia-free adults age 65 and older included both diabetics and non-diabetics. Negative effects on the brain could be seen even when blood sugar was only moderately elevated. "We have a behavioral recommendation-physical exercise," said researchers, noting that exercise improves glucose regulation.-Annals of Neurology

Happy Holidays!!!

Happy Holidays!!!! Continue on your path to health and wellness during the holiday season! Stay disciplined to eat right, stay active, and live right! Be an example and role model for others at parties and family get-togethers, and do the right things and don't let others negatively influence you! Don't let yourself slide now, and, if you were planning on starting the 1st of the year, why not get a jump start on everyone and for yourself, your health, longevity, vitality, mortality, and quality of life! Call, message, or email us for help with any questions in the health, wellness, fitness, and performance fields! Happy Holidays!!!

Gym is Closed.....20 minute Holiday no-gym needed workout

Super-set Exercises Grouped Together

*Warm-up 5-10 minutes by jogging, riding a bike, jumping rope, etc--something to get the heart moving and the blood pumping, followed by....

*Squats or Jump-squats x 20
*Toe Touches (standing, keep eyes up back straight) x 20*Push Ups (wide Close or shoulder stance) x 20
*Push Ups (wide Close or shoulder stance) x 20
*Pull ups or Down Dog Push Ups x 20

*Toe Up/Calf Raise
*Bag Bicep Curl x 20 (put clothes or any other objects in duffel bag)

*Bag Overhead Tricep Extension x 20
*Bag Upright Row

Core--all exercises 15-30 reps
*Crunches
*leg lifts
*Russian twist
*Superman's

You're done! For the experienced athlete or fitness aficionado, this may only take you 10-15 minutes. Try not to rest too much between sets and stay continuous for as long as possible to get a cardio workout as well!

BQuick

Over Training: A couple questions to ask yourself.....

Here is a question that I had received from a friend and colleague about a problem she was having and my response to her. If you are having any issues like this, take a step back and answer a couple of these questions:

"Maybe you can offer some advice, through all my Ironman training, all of a sudden I am getting a cramp or muscle spasm in my left hamstring. Any idea's? Overuse?? It is not all of the time, it can cramp even when I am just sitting here."


When is the last time you took a week completely off? A couple days? A day? If you cannot remember when, you are definitely over training. Do you take vitamin E? Vitamin E directly correlates to the hamstrings. If you are taking too much or not enough that could be a problem. What about electrolytes, sodium/potassium, and calcium/magnesium? These all need to be kept in balance and if they are off, that could be contributing to the problem. What do you refuel with? Have you had a massage lately? When is your race? If you can answer a few of these questions I can give you some more specific recommendations. I hope it feels better!

Difference in Musculature and Energy Systems

While training a baseball team recently, we were testing them on their verticals and broad jumps (standing long jumps). During the testing, they were all excited and wanted to see where one of our coaches and myself could jump to in both events. I told them that i would once they were finished and so did Scott Cook, who is one of our great coaches. To my disappointment, I only jumped a 32 in my vertical, and 8 ft 10 in in my broad jump. The reason this disappoints me is because when I tried out for the NFL, I jumped a 36 in the vertical and a 9ft 8in in the broad jump. However, I know that the training that I have been doing for triathlons for over a year now which is endurance based, is not conducive to sprinting (ie running a faster 40yd or 60yd dash, jumping higher, and overall being more explosive in general) but is all about the pace. The training I have been doing is working my aerobic system, thus training the type I (slow twitch) musculature of the body. I do still do sprints, jumps, etc., but I am doing more endurance training so I am now starting to see the effects of this training on my other explosive movements where my anaerobic system, type IIa and IIx (fast twitch muscle fibers) are being affected. I never thought I would ever run a half marathon, do triathlons, or bike 150 miles for that matter, but i am enjoying it thoroughly. The reason is because it is a big challenge for me because my entire life I have been an anaerobic athlete and have never asked this much of, or have I placed this much demand on, my aerobic system. I am going to finish off this half Ironman in New Orleans in April 2009 very strong, continuing to work my aerobic system more, then I am going to train my anaerobic system more and get back to heavier lifting like I used to. I am a firm believer in variation, and need to get more anaerobic training back into my life. I am still going to do triathlons though, but not do as much crazy training for them as I have been over the past year. I needed to build a solid aerobic base and foundation, and now that I have done that, the sprint triathlons will not be as hard to train for. Whatever your goals, continue to push forward with everything you have and you will not disappoint yourself!

Two Week Triathlon Training Schedule

Week of October 6th 2008

Monday: AT Run: warm up for 10 to 15 minutes light running in your warmup zone to get your motor running, then get your HR up to AT and keep it there for as long as you can. If you feel like you need to back down, back down to AB, then get back up to AT and hold for as long as possible. Cooldown in your warmup zone for 5-15 minutes after finishing. Stretch and breath if time permits.

Tuesday:Get on your bike. Forget Spin. You do need some real time on your real bike. Try to ride for at least an hour if not more. Stay at you AB, but periodically get up and sprint as long as you can, then get back to the saddle and back to AB.

Wednesday:Swim. Swim as many laps as you can in a row after swimming 6 laps easy for a warmup. Again, please let me know what this # is. Even if you burn out before, try to swim and finish at least 36 laps (1/2 mile). Also, let me know how long this takes you.

Thursday: Tempo run---stay at AB, then burst to AT as many times as possible.

Friday: Get on your bike or spin. find your most efficient gear, stay consistent, and hammer down on the pedals at a consistent speed, please let me know what that speed is.

Saturday: swim for recovery and distance. swim as long as you can at an easy pace that allows you to stay continuous. let me know where you get to. lift, core, yoga.

Try to get at least 2-3 lifts in per week and core and calves everyday.


Week of October 13th 2008
There is a Duathlon on Sunday the 19th in Mandeville for any one who is interested.

Monday: Brick Training--ride at or right above your AB on the bike or in spin for 30-45 minutes, then get off and try to run for 20-30 minutes (whatever time permits for you) at or right above your AB as well. If you are feeling great and want to push it a little (HR), go ahead but let me know what you do.

Tuesday: Swim as many laps as you can in a row, time permitting after warming up. You are not going for speed here, rather distance. If you have to stop after a certain #, fine, but rest and then see how many more you can do in a row, with a cooldown after. Core and weights if you can.

Wednesday: Same as Monday. If you did not pick up your intensity above AB on Monday, do it today, push it pretty good and let me know what HR you get to above your AB.

Thursday: Spin or bike for 45 min-1 hr doing some tempo work which a traditional spin class should do for you with the hills. Stay consistently around your AB then sprint to AT and hold for as long as you can, then back off and repeat. Core and weights if possible.

Friday: recovery swim. swim 3 easy laps and 1 fast 1 for a much time as you can before heading up to do core and weights, giving yourself enough time for these two things.

Saturday: your choice---probably a good day to get on the bike or swim, take Sunday off, next week will be a down week with less intensity.

Keep eating right and staying true to your cause. remember to eat early and often.

This Week's Triathlon Training:

Monday: Swim 50-72 laps continuous if possible, starting at a slow warm up pace and gradually picking it up so that the last 10-30, you are getting it pretty good. Lift, Core and stretch.

Tuesday: spin or get on the bike and go hard. Stay at AB, then ramp up to AT (big hills) and hold it for as long as possible, then back down to AB, then repeat, time permitting, get off of the bike or spin bike and run a hard 2-4 miles at least at AB, but preferably between AB and AT, closer to AT, which will be hard getting of the bike, push through and get yourself better!

Wednesday: Swim 50 same style, then core and stretch, lift if possible

Thursday: get on the bike or spin bike, warm up in your warm-up zone for 10-15 minutes, put it on your best, most efficient gear, and ride hard consistently for about an hour, lift core and stretch after if you have time

Friday:swim 48, you can use some training toys if you'd like for this, buoys, fins, paddles, kick board for 36 laps, then do 6, 50yd sprints (there and back) to finish off. core, lift, stretch

Saturday: Go hard on the bike for 20-45 miles, trying to ride some hills if you can get out to the country somewhere. After finishing, get off the bike and run 2 at as good of a pace as you can between AB and or at AT.

Lifting: remember that next week we'll be tapering, so try to get some good lifting in--not heavy, heavy weight but a medium/medium heavy lift in the beginning of the week and lightening up a little toward the end of the week with a more fast paced circuit type workout maybe on the clock if you can. Have a great week, and let me know if you have any questions! Let's all smoke the Cajun Man!