April 27, 2024

The Psychology of Endurance Events by Jim Day

April 29, 2012 By Leave a Comment

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The Psychology of Endurance Events by Jim Day

Assuming that all the necessary training has been done, we are injury free and primed for our endurance event, what can possibly go wrong? More importantly, what can’t go wrong!

In any endurance event there will be highs, lows as well as coasting periods. The key is how we deal with each segment as, or if it arises.

The coasting periods are hopefully the bulk of the endurance event experience, however it is during these long sustained sections that we must keep our goal in mind and control our enthusiasm. The highs usually occur early on, so again we must temper our urge to over-do in the situation.  It is critical to stick to the plan.

You do have a plan don’t you? No plan! Then how can you adjust what you don’t have?

You must have what-if scenarios so that you are able to deal with the expected and sometimes the unexpected. This saves time and can rekindle your confidence. Blisters, dehydration, blood sugar fluctuations, cold, wet, wind, etc. are all manageable.

But, inevitably, a low will come out of nowhere and test your physical and/or mental resolve. A strong mind will keep a weak body going, but a weak mind and the strongest foundation will tumble. The mental resolve to some degree comes with training and experience but is also an innate quality that matures literally with the years. Polar explorers were often in their late 30’s and early 40’s for this reason.

So what do we do while we are going through this learning-curve of mental toughness and stability? The following will help establish the foundation of your mental resilience that will surely be tested during endurance events:

Do not panic. Everyone goes through a similar experience at some point during a long race or event.

Be patient! Some lows wills pass of their own volition.

Determine if your challenge external or internal. Some problems are external for example a rock in your shoe or a leak in your water bottle. Stop, and fix the problem as soon as possible. Other low points are internal, and therefore mean the solution is to “fix-yourself!” Focus on a mantra, talk to yourself with encouraging and empowering words. Tell yourself that the discomfort is worth the success.

Align with fellow racers. Tag on to others if possible and let them drag you along. If in a team then tell the others so that you can all problem-solve and cope together, as no man is an island!

Keep moving. As long as you are not endangering yourself or others, sometimes the answer is to simply plod on!

Do the best you can when you can and judge yourself only by your own standards not others. But look to improve your standards, slowly pushing to the limits which only you can reach. 

A Personal Experience During the ‘Exmoor 100’, a hundred mile event, to be completed within 48 hours, I experienced the following challenges. After only 10 miles I had a bad hip pain-solution? I took some painkillers. As the miles progressed the hip pain went away but then I started feeling nauseas and by the time I reached the 50 mile checkpoint I was struggling to keep food down. Over the next 50 miles the nausea relaxed a little and my discomfort switched to my feet, both big toe nails were excruciating (later they fell off). Stamina-wise however, I had no problems. I felt strong, alert and in no distress. The night section had gone well and there were no navigation problems. I walked the event in 35 hours 21 minutes. I finished and in a good time. Why? Because I wanted to, I had prepared well (as my stamina showed) I had solved the hip problem and the other discomforts to me were tolerable. One event presented many emotions, situations and challenges! However, I tended to each challenge as it presented itself and pushed through. Another day however and I may not have finished- life holds no promises!

By Jim Day of Dudley, England. Jim provides endurance based training advice and services for those preparing for treks, marathons, and other various endurance events. For more information, go to http://www.trek-fit.co.uk

 

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Kettlebell Benefits by Ali Croft

April 26, 2012 By Leave a Comment

This article is sponsored by Maggie Ayre. Maggie is the UKs Leading Fitness Coach for Teenage Girls. She has recently developed the 3G Program designed to be run in schools and youth clubs with the aim to get every teen girl active. She also offers Personal Training for Teenage Girls in person and via email, skype and video sessions. To learn more visit: www.maggieayre.com

 

The Amazing Kettlebell by Ali Croft

Kettlebells are fantastic for weight loss and provide great functional movement! They are wonderful tools to help build muscle, enhance sport performance, maintain/improve fitness levels, as well as improve quality of life.

So, what exactly is a kettlebell?

Kettlebells are cannonball shaped weights with a single handle on top. They look different from the traditional free weights and machines found in gyms. Kettlebells are one of the best and most efficient fitness tools available. They are often made out of pure cast iron, and are available in a wide range of weights and sizes.

Benefits of kettlebell training

Decrease Body Fat. Kettlebells provide high intensity workouts. By consistently working out with weights, your metabolism will increase which will lead to a decrease in body fat.

Improve Functional Strength. Kettlebells increase strength by using full-body functional movements that incorporate several muscle groups for each exercise.

Increase Total Body Conditioning. Kettlebells strengthen every muscle from head to toe, and encourage the body to work as one synergistic unit linked strongly together.

Increase Core Strength. The off-centered weight of a kettlebell recruits more stabilizer muscles and works the targeted muscles through a wider range of motion.

Increase Flexibility. The use of kettlebells improves mobility and increases the range of movement through joints.

Provide Varied Training. Hundreds of exercises and circuits that can be performed using kettlebells. So there is no excuse for getting bored!

Incorporate a Cardio Challenge. Kettlebells provide high intensity workouts which challenge both the aerobic and anaerobic energy systems, increasing fitness levels dramatically, all without the boredom of endless hours spent on the treadmill, cross-trainer etc.

Kettlebells are fun and when used properly give fantastic results. However, because they are so different to traditional free weights the techniques need to be mastered correctly to ensure a safe and effective workout, therefore receiving qualified instruction is essential.

If you’re unsure, give kettlebells a try. You might just find yourself in the best shape of your life!
By Ali Croft, Personal Trainer. She may be contacted via  www.alicroft.co.uk 

 

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The Two-Wheel Advantage by Nancy Maier

April 22, 2012 By Leave a Comment

Why make bicycling a habit? In celebration of Earth Day, here are just a few reasons!

Be Eco-Friendly. Commuting via bicycle means one less car is on the road. Reduce your carbon footprint, save fuel, maintenance and parking costs and get fit at the same time. During your commute you’re able to explore back country roads, coastal routes or any one of the hundreds of bike paths which have been installed all over the US, Canada and Europe. 
 
Experience Community on a Small, Local Scale. Whether you are an avid or novice cyclist, traveling by bike enables you to see and feel the countryside, small towns and big cities at your own pace. You’ll notice unique landmarks and sites that in a motorized vehicle would quickly pass you by!

Give Back. Cycling for a cause can also be a great way to spend your time. There are hundreds of charities which sponsor single and multi-day cycling events. Usually there is a registration fee and then you are asked to solicit donations to support a worthwhile national or local cause. The organizers usually provide roads marked with the route, well stocked rest stops and mechanical support. This is a great way to meet hundreds or thousands of other like minded cyclists. 
 
Support Alternative Transportation Programs. Over the past five years, many of the major cities throughout Europe and the US have instituted Bike Share. If you are on vacation and decide to go for a ride, you can take a bike from a bike share station in Paris, Barcelona, Washington DC or Denver for example, and return the bike to a bike share station in a different part of the city or a different city entirely.
 
By Nancy Maier. Nancy may be reached via email, maier@pedaling.com.  Visit http://www.pedaling.com for all your bicycling information, including a listing of cycling events, as well as the perfect Guided or Self Guided Bicycle Tour in the US, Canada, Europe, Asia, Australia/New Zealand, Africa, Central/South America and The Middle East.

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Going Nuts for Nuts? By Dr. Bushman

April 19, 2012 By Leave a Comment

Going nuts for nuts?
 

In a recent publication in the Journal of the American College of Nutrition, researchers highlight the health benefits of nut and tree nut consumption. For purposes of the study, “nuts” referred to peanuts, peanut butter, tree nuts, or tree nut butter. Specifically “tree nuts” included almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios, walnuts, and pine nuts. To be considered a consumer of nuts, at least ¼ ounce (7.09 grams) of nuts were consumed daily; non-consumers ate less the ¼ ounces per day. Subjects in the study included adults 19 years of age and older who participated in the National Health and Nutrition Examination Survey (NHANES) over a 6 year period of time. Nut consumption was found in approximately 19% of individuals between 19 to 50 years of age and 21% of those over 50 years of age; tree nut consumption was about 5½ and 8½ percent for the two age groups respectively.
 

Nut consumers were found to have a number of positive health characteristics including lower body mass index, waist circumference, and systolic blood pressure as well as decreased prevalence of some risk factors for cardiovascular disease and metabolic syndrome (including hypertension and low levels of HDL-cholesterol.)
 

Similarly, tree nut consumers had a decreased prevalence of hypertension and low HDL-cholesterol. In addition, tree nut consumers had lower body weight and a lower prevalence of abdominal obesity and high fasting glucose. Thus, consumption of nuts/tree nuts was associated with a lower prevalence of a number of risk factors for heart disease, type 2 diabetes, and metabolic syndrome. (Metabolic syndrome includes dyslipidemia, hypertension, abdominal obesity, insulin resistance, and high blood glucose.)
 

Does this mean that simply adding nuts/tree nuts to an individual’s diet will improve health? Since this study is cross-sectional (meaning behaviors and measurements are recorded at a particular point in time), a cause-and-effect relationship cannot be determined – future research will be required to look at specific ways nuts/tree nuts impact health. However, nuts as a general group are a good source of monounsaturated fatty acids while being relatively low in saturated fatty acids. Nuts are high in fiber as well as various other vitamins and minerals (e.g., vitamin E, folate, magnesium, potassium.)
 

At this point, researchers are encouraged by the association between nut/tree nut consumption and, coupled with the known nutritional profile of nuts, suggest that nut consumption be recommended by health professionals and dietitians.

 

SOURCE:  O’Neil CE, Keast DR, Nicklas TA, Fulgoni VL.  Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in U.S. adults: NHANES 1999-2004.  Journal of the American College of Nutrition, 30(6):502-510, 2011.
 

Dr. Bushman is a Professor at Missouri State University and is American College of Sports Medicine (ACSM) certified as a Program Director, Clinical Exercise Specialist, Health Fitness Specialist, and Personal Trainer. She is the editor of ACSM’s Complete Guide to Fitness & Health (Human Kinetics, 2011, http://www.humankinetics.com/products/all-products/acsms-complete-guide-to-fitness–health), a book focused on optimizing both exercise and nutrition to improve fitness and health for individuals of all ages. For more health and fitness related tips, join Dr. Bushman’s Fitness ID Facebook page (http://www.facebook.com/FitnessID) to discover, develop, evolve, and personalize your FITNESS ID. Dr. Bushman also is the lead author of ACSM’s Action Plan for Menopause (Human Kinetics, 2005, http://www.humankinetics.com/products/all-products/action-plan-for-menopause) and is the author of the “Wouldn’t You Like to Know” column in the ACSM’s Health and Fitness Journal.

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Ask A Pro by Mollie Millington

April 17, 2012 By Leave a Comment

Question: I’m 65 years young. How do you recommend I start lifting weights? I’m brand new to working out and plan to purchase dumbbells to workout at home. -Carol, Nashville TN

Answer:  Begin with two initial steps to determine the best course of action for your individual goals. Firstly, consider enlisting assistance from a Professional Fitness Trainer in the beginning, as s/he can help you create good habits with proper form and technique, while avoiding injury. Secondly, look into local gyms or community centers, as they may offer group exercise classes that involve weights. Both of these initial steps will help you learn the how-to’s of strength training to then safely and effectively transfer these principles to a home workout.

Here are a few additional points to keep in mind when starting out on an at-home strength training routine:

Purchase 2-3 sets of dumbbells at different weights. A good starting selection is 3, 5, and 8 lb weights. Remember that water bottles and soup cans are also good light weights to start.  
 
Invest in a strength training DVD.  Or research if your cable company provides on demand fitness shows for guidance as to the best exercise selection.

Be mindful of proper footwear. Be sure to wear athletic shoes when lifting weights to help your body maintain stability and to protect your feet in case one of the dumbbells is dropped.

Hydrate.  Have water on hand. Hydrate before, during, and after your strength workout.

Always warm up prior to your strength training workout. An appropriate warm up consists of walking, jogging, or going up and down the stairs. Once you break into a light sweat, you are sufficiently warm.

Keep it simple. Remember to keep the exercises simple at first and take a day off (a rest day) after completing a weights session. Your muscles will need a day to recover. One this day off (or even the day after) you might experience delayed onset muscle soreness (DOMS.) This is normal and means your muscles are healing. It is perfectly fine to perform cardio on your rest days. 

London-based personal trainer Mollie Millington may be reached at www.ptmollie.com, as well as via @PTMollie on Twitter.

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Ask A Pro by Tera Busker

April 15, 2012 By Leave a Comment

Question: I’m training for my first 5K. What exercises are the most important for me to do in the gym? –Carla from Nashville, TN

Answer: Too many times, runners think that they should only focus on running to improve in their sport. This couldn’t be further from the truth. As a beginner in moderate physical condition, running a 5K, you should run at least three times per week and strength train twice per week. Here are a few great exercises that will improve your running.

Stability Wall Ball Squats
Place Stability Ball between your lower back and a wall. Lean against the ball with your feet firmly planted about 12” in front of you. Lower your body, bending at the hip and knees and perform a squat. Don’t exceed 90 degrees at the knee. Keeping the weight in your heels, straighten legs and return back to the starting position. Do 3 sets of 15 reps.

Inverted Row using the Smith Machine
On the Smith Machine, set the bar to two or three feet above ground. Lie on your back and grab the bar, palms facing you. Keep your body straight, elbows against your sides as you pull your chest toward the bar. Bend your knees for an easier lift. Do three sets of 10 to 15.

Walking Lunges
With your right leg, lunge forward about three feet until your right thigh is parallel to the ground and your left knee is nearly touching the ground. Pause momentarily and then repeat the forward motion with your left leg. Lunge forward for 15 reps and turn around and lunge back for 15 reps. Do three sets of 15 on each leg.

Pushups
Do 3 sets of 12-15 reps.

Bird Dog
On your hands and knees, raise up your left arm and right leg, parallel to the floor. Keep your back and neck straight, stomach pulled in during the entire range of motion. Hold for a count of 1, and then change sides. Do 3 sets of 12 reps on each side.

Plank into Side Plank with Twist
From a push-up position, drop to your forearms, keeping your legs straight and your stomach pulled in. Hold for 30 seconds. Transition into a side plank, placing your top hand behind your head. Keeping abs tight and hips lifted off the floor, bring your top elbow toward the ground. Do five repetitions on each side. Do three sets.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

 

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Psychological Fitness by Heather Frey

April 11, 2012 By Leave a Comment

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Staying Psychologically-Fit by Heather Frey

What is the best way to stay focused mentally on our journey toward health?

Ask yourself – Where do I want to be in a year? In 2 years…in 5 years? Do you want to be better or worse off? Often people don’t make a change until they have a health scare or until they hit rock bottom. Who wants to wait that long? As challenging as it is making the shift to a healthy life, maintaining unhealthy behavior is so much more difficult. Once you get moving and clean up your nutrition, its body and mind altering and THAT is motivating.

How can I create a plan that will allow me to re-set my mental focus in my workout?

First, find a fitness you enjoy. It’s not just doing it that gets you fit; it’s the keep doing it that brings true fitness. And to keep doing it, you need to enjoy it. You don’t’ have to join a gym or lift weights to get in shape, but you have to find a way to move your body with focus, intensity and purpose. Mental focus starts with a goal – I want more muscle. I want to lose layers and tighten my body. I want to run a race. Once you have the goal in mind, then you start making choices that bring you to that goal. Every choice throughout your day should feed that goal until you don’t have to think about it anymore, it’s just the way you live.

What’s the most effective method to overcome our insecurities and build confidence in my health efforts?

There’s not one most effective way to overcome insecurity, other than to just do it. Proving to yourself you can releases insecurity. You put aside your ego, your fear of feeling awkward and realize that every single fit person has started where you are – clueless. If you want the body, health and fitness, you’ll have to get over it. Learn what you need to learn and just do it. Being new and clueless is only temporary if you keep pushing. 
 
 How do I regroup after a setback in my workout?

If you’re talking about falling off your fitness wagon because of life’s challenges, again, you just have to get up and start back. Remember, working out and training is one of THE best de-stressor’s there is. It’s really like a form of Zen, blocking everything out to focus on one thing… you. By looking at fitness as a way to cope with life, it makes it easier to add it back in. It’s hard to feel badly in a fitness class with music pumping and people having a good time, and it’s nearly impossible to walk out feeling down. So even when your workout is over and it’s time to go back and face what life has thrown at you, you’ll approach challenges with a fresh and strong mindset.

How can we support fellow exercisers when we see they’re struggling with the mental aspect of getting fit?

Cheering works! Encourage, prod, urge, and rally them to get back to it! There is almost nothing more powerful than giving someone hope.

Heather Frey is the founder of SmashFit.com. She is also the Fitness expert for the TV show Miami Moms on NBC Miami Nonstop, CPT, Fitness expert for Ricki Lake’s social community “Friends of Ricki,” Writer, Artist,  Figure Competitor. Connect with Heather on Facebook and Twitter: www.facebook.com/SmashFit. www.twitter.com/#!/SmashFit

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5 Ways to Relax and Relieve Stress by Nicole Burley

April 10, 2012 By Leave a Comment

Everybody is stressed. Too little sleep, long work hours, and their shoulders are up around their ears all day long. Does this sound familiar?
 

Stress is rough on your body in a number of ways. It can lead to tension headaches, anxiety attacks and high blood pressure – but it can also really mess with your weight! Steady levels of stress hormones in your blood will make you hold weight and keep you trapped with extra pounds. It’s not always practical – or even possible – to quit your job, go on vacation, have weekly massages or hire an assistant to help you manage the stress in your life.

Here, however, are 5 totally free – and totally doable – ways to reduce your stress and find some peace.
 

Do absolutely nothing. Don’t underestimate the power of doing nothing! This can mean 5 simple minutes of staring out the window – or a whole afternoon of watching bad TV without guilt. See if you can find a little, tiny patch of time where you consciously, purposely do NOTHING. Let yourself veg out – even if it’s in the bathroom stall for a few moments!

Make something. Make a pie, make macaroni art, make a little man out of paper clips; sketch a portrait of your boss. Create something. Free up a different part of your brain so that stress and anxious thoughts have to take a temporary back seat.

Look at a tree. Seasonal allergies aside, there is something very powerful and calming about nature. Could you find a few trees or some grass or some flowers and spend some time appreciating them? Even if they’re only out your window, just taking some deep breaths while looking at something green can do wonders.

Find a four-legged friend. Play with a puppy, or any kind of animal. Animals can be big balls of love and happiness. Sometimes all you need to do is SEE a happy dog or a cute bunny and it will lighten your spirit and relax your blood pressure. If there are no pets roaming around your workplace (!), check out one of the countless YouTube videos of animals being adorable-it can really shift your energy!

Write. Possibly one of the more powerful ways to alleviate stress and anxiety is to write. Writing helps you find clarity, and also gives you a way to get all your anxious thoughts OUT of your head and on to the page, where they are much less destructive! If you’re finding yourself overwhelmed by stressful thoughts and all the things you have to do – write it all out on a piece of paper (or on the computer) and look at it objectively. Seeing everything laid out in front of you can give you a new perspective – and make things seem more manageable.

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. www.NicoleBurley.com. Facebook.com/NicoleBurleyCoaching. Twitter: @YourCoachNicole

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Fat Loss Questions, Answered! By Mary Miriani

April 8, 2012 By Leave a Comment

We all know that exercise is good for us and generally why (helps us lose and maintain weight, keep our heart healthy, beats stress and feels good). But what happens inside the body that makes exercise so healthy?  

Why do I have to work hard enough to breathe heavy in order to lose weight?

Respiration (breathing) obtains oxygen which the body uses to release energy from the food you eat and moves gaseous wastes (carbon dioxide) from the body. Exercise that feels like an effort helps you increase the amount of oxygen that your lungs can hold and use (called VO2max.)  The more oxygen you get in, the more efficiently you will use the energy (calories) in the food you eat and release energy in the food you have stored (in your muscles and fat.)

               
What is the right amount of time to work out in order to lose weight?

The answer depends on how hard you are willing and able to work. The latest guidelines suggest that people exercise for 150 minutes (2.5 hours) per week at moderate intensity(able to talk but not converse.) There are many ways to accumulate 150 minutes of exercise each week –all 150 minutes at once on one day (not recommended for most), 2 days of 60 minutes and 1 of 30 minutes, 5 days of 30 minutes each, etc. However, for weight loss you need to work a little harder and/or longer. You must do enough exercise, not only to burn calories, but to burn off the excess calories stored in fat. What that means is that you must perform cardiovascular exercise where you are breathing hard (but can still say a phrase or two) a minimum of 5 times a week for a minimum of 30 minutes each time. If you are just starting out or have any medical issues, fitness professionals recommend obtaining a doctor’s clearance before beginning. Also, consider opting for exercising for 45 to 60 minutes 5 days a week at a lower intensity. Choose activities that you enjoy and varying the exercise from time to time, such as walking one day and maybe biking another. Keep in mind, that whatever you choose, different activities will burn different amounts of calories in the same time frame.

How does my body actually lose weight?

It is easy and correct to say that weight loss is the result of eating fewer calories than you burn, however for most of us trying to lose weight, it does not feel that simple. Be clear if you want to lose weight or lose a size in clothing. It is possible to lose a size and not lose any weight at all, or even gain some weight. Muscle takes up less space in the body for the same weight than fat does. The body actually burns only calories when you exercise. Where it gets those calories from depends how much you eat.  If you ate a lot of calories, then it will burn the calories contained in blood glucose, and glycogen (stored glucose in the muscles.) Our bodies are efficient and will get energy in the easiest way possible using the metabolic path with the least amount of steps to turn calories into energy first.  After approximately 20 minutes of exercise, the body will start to burn calories stored in fat.  However, if you overeat, those fat cells will not shrink when the calories stored in them are burned. They will store the new excess calories. That is why you must control the amount of calories you consume. Think about portion control, and normal portions are generally 3 to 4 times smaller than seen on an American plate. Use small plates!

By Mary Miriani; BA Exercise Science; ACSM Health/Fitness Specialist. Contact her via email, mary@miriani.com.

 

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Beat Boredom with Out-of-the-Box Exercise by Whitney Orban

April 5, 2012 By Leave a Comment

This article is brought to you by Kathy Smart. Kathy is a TV nutritionist, host and chef of ‘ Live the Smart Way ~ the world’s first vegetarian and gluten free TV show’ and author of ‘ Live the Smart Way. Check out her website for more information, www.livethesmartway.com.

Beat Boredom with Out-of-the-Box Exercise by Whitney Orban

The windows are open, the sun is shining, and three layers of clothing aren’t required to go outside. Spring is here! What does this mean? Move your workouts outdoors!

If you find yourself making excuses to sleep in or accepting your reasons why it’s okay to cut workouts short, boredom has set in. Sure, when you’re short on time or weather is not cooperating, hitting the gym is a great option. However, if you’re up for a little adventure, try an out-of-the-box-exercise approach!

Embrace Nature. Nature is ever-changing, so it’ll keep you motivated.  Find inspiration in small adventures like taking a jog around town. Simply having the sun on your face, wondering what’s just past that next hill, or watching your dog have fun running along your side will give you energy to keep going. Let’s face it, the view outside almost always beats indoors.

Become an Adventurer. Little adventures will peak your interest to try bigger adventures, like summiting a 14,000’ mountain or taking a trip to Thailand to go rock climbing. Begin with smaller adventures, and allow them to take you to places you’ve never been before. Be open to the excitement adventure brings. Who knows, you might have so much fun you forgot you were even working out. Planning for adventure also creates a goal to improve fitness and workout adherence. It’s unlikely you’ll skip out on the gym because you’ll be focused to get in shape for the big adventure.

Anything NEW is fair game. Not everyone can hop in their car and arrive at a mountain in a couple hours but each workout outside can still be new and exciting. Drive a few hours and take a hike, visit your local park and go for a bike ride, sign-up for a rock climbing class, you might be surprised at what is in your own backyard.

Whitney Orban moved to Colorado from Florida in 2007 and immediately fell in love for the mountains. Follow her adventures on www. bradleysadventures.wordpress.com

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