In 2013, have a merry little fun with your workout

Here's my last post of the year. Hard to believe!

This past year was a pretty big year for me in terms of helping people get fitter, happier, and healthier. I worked with dozens of people one-on-one and in my classes, and I watched almost every single one of them (can't help the fact that there are always going to be slackers) work their tails off to become better at what they want to become better at. So I decided to have a little fun with my last couple of fitness classes of 2012.

Any trainer will tell you that you can only reinvent the wheel so many times when it comes to a specific class. I primarily teach a circuit-style class both at the YMCA of Southern Maine and Fitness Success, and have played around with different interval lengths, exercises, muscle groups, etc. all year long. With it being the Christmas holiday season and all, I decided to turn up the ole brain-power creative juices and create a Christmas themed workout for folks in my class.

Donning my Santa-style thinking cap, I developed a routine that was based on the 12 Days of Christmas song. Each exercise was Christmas related, and each one was 25 seconds long (because Christmas falls on December 25th, duh!). Granted 25 seconds is the shortest interval I've ever done for a class (with the exception of the occasional Tabata training), but people loved the fact that it tied in with Christmas and the rest of the routine.

Fitness Elf

Anyway, the routine went something like this: On the first day of Christmas, your Fitness Elf (me, of course) gave to you, "a medicine ball in a pear tree!" So the first set "station" or exercise would be Tree Pose from yoga while holding a medicine ball straight over head. Then: On the second day of Christmas, your Fitness Elf gave to you, "two legs lunging!" So the second set would be some form of lunges. This went on, around the room, for 12 exercises. My creative juices were GUSHING, but it was completely worth it as the folks in class seemed to love the fun break in normal routine. There was such good feedback, in fact, that I set up a similar routine for one of the hardest working and most dedicated one-on-one clients I have. Joy to the world!

So as we look forward to 2013 and put a good, bad, or indifferent 2012 in the rear view mirror, I challenge you this: Add a little flavor to your exercise. If you are a dedicated gym rat who has been crushing the iron for what seems like forever now, change it up. Get your bike out, put it in a low gear, and go for a ride on your next legs day. Try some yoga if you've never done it. Give your favorite gym's boot camp class a whirl (these sound scarier than they really are...there are ALWAYS modifications.) Go for a run outside instead of on the dreadmill. There are endless ways to exercise and get healthy, you just have to turn on your creative minds. If you are having trouble with finding new ways, ideas, or routines, make an appointment with a trainer at a gym and have him or her give you some advice.

Let's make 2013 the healthiest year you've ever had! Until then, Merry Christmas and Happy New Year. Enjoy your time with your families and I look forward to writing to you all in 2013!

Walking vs. Running: Which gives you the better "burn?"

As most of you who read my blog know, I'm an avid runner and have been for a long time. I ran my first cross-country race in 1994 at the age of 12, and haven't really let up much since. I've always preferred running to walking as it's simply a way to get you to where you need to go, faster.

During freshman year of college, I worked on one side of campus and lived on the other side. The walking distance from one end to the other was about 1 mile. More times than not, it would be bitterly cold (just ask anyone who has ever been to UMaine Orono during the winter), so I would set off running across campus after work because it got me to where I needed to go quicker than walking would have, and warmed me up nicely along the way. Now, this was waaaayyyyy before I ever got involved in all this health and fitness stuff, but I have wondered if this was one of the reasons I never gained the dreaded freshman 15. What do I mean? Well, a mile is a mile, right? Doesn't it take the same amount of energy to cover that distance regardless of whether you do it in 10, 20, or 30 minutes? I've heard both sides of the argument, with one side coming from a renowned scientist, and the other coming from the running community. Let's take a look...

The first argument (well, it wasn't even really an argument at all--it was more of a statement) came from a very respected and well-known scientist at a fitness equipment manufacturer that I visited this past summer. The statement was simple and bold: "You burn just as many calories walking as you do running when travelling an equal distance." Really? This is fantastic! So my clients can either run or walk 3 miles and they will both burn just as many calories as the other.

After sharing this exciting news with several of my clients, I decided to dig around a little bit. There is an old-school way of thinking and it goes something like this: No matter how fast you move, if travelling over level ground, you will burn about 100 calories per mile. Whether you walk, sprint, crawl, run, or do any combination thereof, you will burn about 100 calories over that distance.

Really?

Well maybe, but not really. What am I talking about? Well, a study was done by the Washington University School of Medicine that took a look at perceived exertion levels of running and walking at various speeds. The subjects of the study were asked to walk at various speeds ranging from 4 to 10.4 km/hour for 5 minutes and run for 5 minutes at 7.2 to 10.4 km/hour. The conclusion drawn was basically this: There is a point when walking becomes more difficult than running, and that you when you hit this point, you will burn more calories walking than running. This point is 5 miles per hour.

Ok, so the good doctor's statement is supported! Right?

Well, there is now a new-school train of thought that has come around.

This past spring, a group of researchers from California State University published a research paper that firmly supported the theory that running burned more calories than walking. The test was done with 30 college-aged students (15 males and 15 females) averaging 156 pounds. They were asked to run a treadmill mile in 10:00 minutes on one day and to walk a treadmill mile in 18:36 on another day. After each session, they sat quietly for 30 minutes so that their metabolic rate would slow down.  It was determined that the participants burned almost 3 times as many calories per minute (4.78 for walking versus 11.25 for running) when they ran as compared to when they walked. When taking excess post-exercise oxygen consumption (EPOC, or the "after burn") into consideration, the difference between running and walking was even greater.

Interesting, right? Well, hold on. The study does have a few caveats. For one, the study was done on an "average" of participants, with each "averaging" 156 pounds. According to the study, weight, along with age, is a huge factor in how many calories a person can burn, due to how fast one can run. To figure how many calories per mile you might burn while walking, multiply .57 by weight in pounds. For running, the calculation would  be .72 x weight in pounds. This should give you a general idea of how many calories you are burning per mile.

So which one of these schools of thought is correct? Well, they both are, really. There can't really be a definitive number given to how many calories you burn when walking or running at different speeds. There just can't. The more efficient you become at it, the fewer calories your body will burn while performing what it is that you are doing. Perhaps your preferred run-walk transition speed (PTS) can shed some light on this. That is, if you run at a slower speed than your PTS, it will feel harder and you will expend more calories. The same can be said for the opposite: If you walk at speeds higher than your PTS, it will feel harder and you will burn more calories. Intervals, anyone?

Still confused? Probably. My advice to you is that if you can run, then run. If you can't run for whatever reason (bad knees, hips, back, etc.) then walk as fast as you can at a sustainable speed. Or as I mentioned above, give intervals a shot. The most important this is getting your 30-60 minutes of activity per day.

Guest Post: Success! Wedding day readiness, achieved.

I love my job. For a variety of reasons, I get to work with people to help them better their lives. Some want to lose weight, some want to train for a sport, some want to reduce back pain, some want to just feel better. Erica, a client and friend from Fitness Success in Yarmouth, Maine, worked with me in an effort to get ready for her September 2012 wedding. She was determined to look her best for the most important day of her life, and I was determined to help her get to where she wanted to be.

After her wedding, I asked Erica if she would like to write about her journey in a guest post for my blog. Here is her story, in her own words. Enjoy, because this is truly awesome...

I've always been in what I considered to be "decent" shape. I'm naturally small-boned, and while I've always been fairly active, it's been awhile since I've been really "hardcore" about fitness. Being relatively thin for most of my life, I never worried much about what I ate, and "healthy" foods weren't usually my first choice--I am one of those people who loves carbs (grilled cheese and pizza are my favorites) and I love anything chocolate. Salad was something I'd try to eat now and then, but I never really enjoyed it, and since I didn't think I had to in order to look good, I didn't push myself to eat it too often. Same with exercise--I did it when I wanted to, because I enjoyed it, but didn't usually push myself if I didn't feel like it.

Fast forward to my early 30s. While not overweight by any means, I could sense the effects of a gradually slowing metabolism and a family history of obesity, diabetes, and hypertension threatening to creep up on me. I began to notice little things, like thigh fat and flabby triceps, that weren't there before. Although no one could call me fat, I could tell that I wasn't at my physical best, and that bothered me--especially when I got engaged and started planning my wedding. I knew I was capable of looking my best with some hard work, but I also knew I would need some help to get there. A full time job, long commute, and busy lifestyle meant that I wasn't always motivated to exercise at the end of the day. 

I had taken a few circuit-style fitness classes with Nate Priest at Fitness Success in Yarmouth. During one such class, I won a competition for most improved from the beginning to the end of the 8 week class. My prize: A gift certificate to a natural food store and 3 personal training sessions with Nate! I couldn't believe how fortunate I was to have this opportunity a few months before my wedding. Nate asked what I wanted to work on most, and I was very clear: I wanted to improve the part of me that would show in my wedding dress-- my arms! During my one-on-one sessions with Nate, he designed 3 different workouts for me, focusing mostly on arms/upper body, but also working in some lower body, core, and cardio. The workouts were fast-paced, easy to follow, and actually fun! I aimed for 3-4 workouts per week, following the routines developed by Nate. In between, I went to Zumba classes, did a bit of running, and hiked. However, my primary exercise for the last few weeks leading up to the wedding was the circuit workouts. At first I did them in the gym in my apartment building, but then realized I could do them right in my apartment using nothing more than 5 and 8 pound dumbbells, a yoga mat, and a chair for those killer but oh-so-effective triceps dips. I could even watch TV at the same time!

The key to the workouts was the timing--my favorite workouts involved doing each exercise for 30 or 35 seconds, rather than a certain number of reps. This way, I didn't have to "force" myself to do a certain number (which usually results in me stopping the exercise before I should)--instead, I just did each exercise until the alarm on my phone went off, signaling the end of the 30-second interval. The exercises weren't easy, but I had a clear goal in mind that kept me going: I wanted to look great in the wedding photos! All the while, I remembered Nate's encouragement -- "you're doing great, nice work" -- while at the same time not letting me off the hook when I was tired -- "come on, you can do this!".  I haven't met many fitness instructors who can strike that balance between motivating you to push yourself, but not making you feel inadequate if you can't do something -- but Nate definitely has that skill as a trainer, and it makes a big difference.

Oh, and about those carb cravings -- it was funny, but once I started working out more, I actually felt more motivated to eat better -- and strangely, I found myself craving salad instead of pizza! I didn't do anything radical --I just made small changes that were easy to maintain but added up to a much better diet. Instead of getting a hot dog at work, I'd get a salad. When we went out to eat, I would ask to substitute a vegetable instead of pasta. Rather than using the full-fat half-and-half in my coffee at work, I brought my own fat-free coconut milk to keep in the fridge. When I ate dessert (yes, I still ate dessert), I would put my fork down between bites so that I could really taste what I was eating. It stopped me from eating so fast, and ended up with me eating less. I didn't worry much about the number on the scale -- in total, I think I only lost the extra 4-5 pounds I had put on--but it was enough. My muscles were back. And on my wedding day, I was perfectly happy with the way I looked. 

If you're looking to go from being in "decent" shape (or even bad shape!) to being really fit, here are the steps I would recommend based on my experience: 1) Set a goal with a timeline -- whether it's a major life event, a race you sign up for, or a just-for-fun photo shoot -- something to you want to look and feel great for. 2) Make exercise fun -- try varying what you do so that you don't get bored. Mix in weight training with running, dance, hiking, or whatever you enjoy. 3) Follow a routine --treat exercise just like a doctor's appointment -- it's just as important! 4) If you need a jump-start, team up with a fitness professional who has the experience, knowledge, and personality to help set you on the right track to getting healthy. That's what Nate did for me, and I'll always be grateful.

Play your way to a healthier you

If you don't love sports, there might be something wrong with you.

Sports are a part of our lives on a regular basis, whether we realize it or not. We go to sporting events, whether it be a major league baseball game or our kids youth hockey game. We make Sundays in the fall a big deal as we get together and cheer for our favorite teams. We drive by stadiums, fields, and sporting good stores all the time. You'd be hard pressed to flip through the TV nowadays and not see some kind of sports event or sports talk happening--they're everywhere you look! But maybe you should add a different way of looking at them...

By playing them! That's right, you don't have to be a high school student athlete or a pro in order to play a sport you love. If you live in or near a big city in your state, you probably have access to a sports league right in your neighborhood.

Here in Portland we have a lot of sports "leagues" to choose from

(I say "leagues" because often times the organization is more than a league, it's a social club of sorts). One that I've played with for several years now is called Portsports. They have a plethora of sports to choose from--everything from kickball to volleyball to walleyball to bowling to ultimate Frisbee and more. My favorite is kickball, although more exercise would come from playing a sport like ultimate, but I use kickball as an active recovery day during my summer training months. Plus booting that big red ball is a ton of fun--maybe even more fun than it was back on the playground in elementary school!

One of my clients plays in a local beer-league softball league, with his team being made up entirely of 60-somethings. A lot of the guys on the team have chronic back, hip, and knee problems, but that doesn't stop them from playing a sport they enjoy with other "old guys" (as my client affectionately refers to them). Plus he's outside, moving around, and losing additional weight in the process. What's not to love here, other than the fact that I am scared to death that he'll blow out a knee at some point? "Just be careful,"I tell the guy who is old enough to be my dad.

Another place to look might be your local parks and rec leagues. My girlfriend played in both a soccer league and a basketball league last winter and absolutely loved it. The only downside to these types of leagues are that the number or participants may not always be consistent, so be sure to check the time and day of games. Her soccer league met on Sundays in late fall and early winter--conflicting with the  NFL schedule--so she never really knew who would show up on what week. But her mid-week basketball games were a a ton of fun and she looks forward to doing it again this winter. So be sure to check around to see what leagues are in your area and what kind of sports they offer as one may not offer the same as the next.

So as cooler weather approaches, remember this: You don't always have to drive to the gym, park the car, go inside, change, walk to the treadmill, run for however long while sweating all over the place, hop off, walk back to the locker room, towel off or shower, walk to your parked car, then drive home. Mix it up and join a local sports league! Soon you'll find yourself getting all kinds of exercise while reliving your glory days or learning a new sport altogether. You'll have fun, meet new people, and get some exercise. Doesn't that sound much better than pounding away on the ole dreadmill all winter long?

Be inspired and never be afraid to dream.

With autumn fast approaching, the leaves on the trees outside will soon tell us that summer is over. The "end of summer" is sometimes synonymous with the "end of fun," often symbolizing the end of life as we currently know it. Picnics, swimming, beaches, sailing, and shorts are all replaced with big feasts at dinner tables, dying leaves, driving with the windows up, and pants (I hate pants!). Sounds like the end all of end all, doesn't it? Wrong.

Autumn can be seen as a fresh start to lots of things! School, football season, and people returning to the gym after their summer adventures are all prime examples of starting new when the world outside is telling us we should be doing otherwise. There will be many new folks starting up through several of our programs at the YMCA in Portland in September, and I'll have the privilege of working with them and helping them start out on a new path for a healthier life.

Thinking about the influx of new clients I'm about to get, I'm reminded of when I started off on a path of healthy living not all that long ago.

Let's rewind to the year 2006. It was autumn (ironically enough), and I had just moved back to Maine from Colorado. I didn't have a definite long term place to live, so I moved in with my brother in a tiny Portland apartment and got a seasonal job working at LL Bean. I had been relatively active in Colorado, having been a member at the Denver YMCA and doing a lot of hiking, trying to bag as many 14,000 foot peaks as I could. All I was really doing was trying to have as much fun as possible while maintaining the level of fitness I achieved while hiking the Appalachian Trail in 2005.

When I moved to Portland, I signed up for a Planet Fitness membership under my brother's card. I didn't really like it as it was crowded and full of teenie-boppers, but it was free and only about a mile from where I lived. So I started going there, spending most of  my time waiting for machines and benches, slogging through countless sets of chest presses and lat pull downs, and chatting with pals I hadn't seen in a long time. I had no idea what I was doing, but didn't really know otherwise.

My job at LL Bean was for second shift warehouse work. I'd usually get home around midnight, eat something terrible, watch a little TV, then go to bed. It was during one of these late night TV viewings that I saw something that changed my life....an infomercial for P90X.

What was this? Some cheesy at home workout along the lines of The Firm, Billy Blanks, or some God-forsaken Richard Simmons routine? Or was this different? After a lot of research a little "what the hell" attitude, I ordered up P90X.

The conclusion was that this was different. Way different. Working out was suddenly fun AND convenient! No more waiting around to do an umpteenth set of chest presses. The workouts were fast, efficient, and hard. I went through the 90 days once, and then again. I got fit. I mean really, really fit. "This is great!" I thought to myself. "I'll never go back to the gym again!"

Then I got bored. As good as the program was, there's only so many times one can do the same routine without getting tired of it. But I was inspired. I learned that exercise didn't have to mean countless lat pull downs, crunches, leg presses, or chest presses. There was a world of exercise programming and variety out there just waiting to be tapped into. So I went through the next two years putting together my own routines and seeing how creative I could get with all kinds of different exercise equipment. Man was it fun!

 I was still at LL Bean at the time (March 2010), and I spent much of that spring not working due to low work volumes. The retail world is very up and down depending on many uncontrollable influences, so I thought to myself--do I want to continue on this path in life, always wondering how much my paycheck would be, trudging along in a truly meaningless job? Or do I want to take control of my life, help people in the fight against obesity, and show them that exercise and healthy living can be fun? Yeah, I think I'll choose the latter, thanks...

I went to the computer that spring and did extensive research on finding the best personal training certification I could, and the National Academy of Sports Medicine was the answer. I ordered up the materials, spent my work-less days studying, and became certified in May 2010. I got some experience at a small training studio in Yarmouth, Maine, and  year and a half later I was able to leave LL Bean after landing an absolutely unbelievable job as a full time trainer at the Cumberland County YMCA in Portland. I still teach classes in Yarmouth and coach cross-country and track, but the bulk of my time is spent at the Y.

The dream was relatively short as I didn't waste much time turning it into reality, and now I'm happier than I've ever been. I've made some incredible like-minded friends within the past year. A client has even thanked me for saving his life. Inspiration comes in many forms; mine can be traced back to an infomercial. So I ask you: Where does your inspiration come from?

As the leaves start to fall this autumn, think about what inspires you and how you can start something fresh and new. Maybe it's a hobby you've always wanted to do. Maybe it's going to a far away place you've never been. Maybe it's joining a club and making new friends. Maybe it's looking for an exciting new job so you can quit your current boring one. Whatever you come up with, make sure you follow through on it. Life is an incredibly short ride that can take you on a number of journeys, so why not spend your valuable time on a journey you truly enjoy?

30 miles on my 30th year of life

Beep beep beep. Beep beep beep. Beep beep beep. Three successive beeps followed by a slight pause, followed by three successive beeps, followed by another pause. The unmistakable sound of my wristwatch alarm clock going off. It was 4:58 AM on July 23rd, 2012. My thirtieth year of life had officially started, and what better way to get it all kicked off than with 30 miles of running?

The idea was originally planted in my brain during the spring of 2005. I was in the mountains of Eastern Tennessee, having started my Appalachian Trail thru-hike attempt only a month prior, when I heard of Freightliner (his trail name, of course), a muscle-bound, mileage-crushing dude who was carrying a 55-pound pack over rugged rollercoaster-like terrain. Rumor was that this guy was clipping off 20+ mile days with the same ease as most people have walking across a parking lot. At that time on the trail, common mileage for new thru-hikers was maybe 10-15 mile days, with the occasional bigger day tucked in here and there. But for regular days of 20 or more miles, well, that was just nuts!

Then I heard through the grapevine that Freightliner was attempting a 30 mile day on his 30th birthday. What?!?! 30 miles in one day in March?? We'd only been on the trail for maybe a month, and this crazy was going to rack up 30 in a day? Silly, but awesome. This may be needless to say because his trail name was Freightliner, but he did it and still refers to it as a "great time in my life." I was only 22 at the time, but the idea hung out in the back of my mind for the next eight years. Ole Freightliner and I became post-AT buddies out in Colorado, so the idea began to really sink in...

Fast-forward about six years. I was a newly certified personal trainer and was reading as much as I could about some of the greats within the industry. There were plenty of them, but the late Jack Lalanne was one that I became fascinated by. This guy, at advanced ages mind you, would swim handcuffed and shackled, towing boats loaded with people or freight, for incredible distances. So the idea became more than idea...

The original idea was to run 30 consecutive miles, taking breaks where needed but never really stopping for good until it was done. However, I love my family dearly, and the only way to really spend any time with them on my birthday (also my mom's birthday, mind you) was to split the day up. Plus we were all at the Samoset Resort in Rockport, Maine. So the altered plan was to run between 10 and 14 miles in the morning before anyone got up, spend the day with my family and girlfriend, then wrap it up in the evening back in Portland.

I crawled out of bed on my 30th birthday, put on the running shorts, laced up the shoes, and headed out the door. The first 14 miles fell like a ton of bricks. I felt great! My pace was right around 7:10 per mile, and it was an absolutely gorgeous morning. I finished before anyone was out of bed, so as far as birthday activities go, nothing was missed. Perfect. If the next 16 was anything remotely close to how easy those first 14 were, I would instantly become excited about turning 40!

Doing alright--only about 10 more miles to go.

My girlfriend Tessa and I arrived back to Portland around 4:30 PM. I set out to run the next 4 miles by myself then would meet up with her so she could bike the remaining 12 with me. This plan was a little squirrelly because she had just had a tonsillectomy a week and a half before and hadn't fully recovered yet, but she was determined to bike those miles with me.

The next 4 miles fell with ease. An easy 7:00 minute/mile pace took care of them. Feet, ankles, knees, hips, shoulders...all feeling great! I met up with Tessa and we set out to do a 7 mile loop on relatively flat ground. Well, the wheels started coming off a little bit here. About a mile in to this leg, my left foot and left knee started to ache (pretty sure this had to do with the road grade). Then overall fatigue began setting in. Quads, hamstrings, glutes, and shins began to feel the thumping the road was giving them. I'm glad Tessa was there because she was a big pick-me-up with water and paparazzi-style photo taking!

So I limped in to my driveway having knocked off 25 miles so far. 5 to go. 2.5 of them would be done running to my favorite restaurant EVER--The Great Lost Bear--where I'd meet up with some of my best friends and probably be given an unhealthy dose of booze. But I was excited about this! Only 2.5 miles there, then a 2.5 mile run home would lock this this up. So Tessa set out on her bike and I on my feet, making it to the Bear and changing from our sweaty clothes into clean ones an adjacent parking lot like a couple of hobos. Cleanly-clothed, we went in and were immediately met by my friends. AWESOME! We had a great time but when it was all said and done there were still miles to be had.

The last 2.5 miles were done at about 11:00 PM. I was a hurting unit--my legs were stiff and my feet were tender--but I made it with time to spare. It wasn't a consecutive mileage like I initially dreamed about, but it was so much more enjoyable. And a big thanks to Tessa, my family, and my friends for making it as fun as it was and for being so encouraging! I'm sure both Freightliner and the late Jack Lalanne would be able to relate...

What will 31 look like? Eh, gonna enjoy the first year of my 30s first.

Fruit: One of the many things to love about summer.

Ahhhhhhhhh. Summertime in Maine. The singing birds, the sunshine, the cool ocean breeze, and the fruit and veggies. There's nothing better than chomping into a juicy strawberry picked straight from the vine, or sucking down slices of watermelon on a hot July day. While many people don't see them as being as crucial to your health as veggies are, they do play a very important role in your overall well-being. And unlike veggies, fruit is usually a little more convenient-- throw a banana, apple, plum, or peach (or all of them!) into your lunch box to snack on throughout the day. Here are a few summertime fruits (plus a few more) to help keep you fit, hydrated, and happy this summer:

Apples
-Nutrition facts: 1 large apple has about 130 calories and is a great source of dietary fiber (both soluble and insoluble) and is a good source of vitamin A and potassium.
-The scoop on apples: Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber attracts water, helping you feel fuller for a longer period of time after consuming it. Since insoluble fiber doesn't attract water, it is able to pass through your stomach quicker, which will help move along food and waste through your gut. Insoluble fiber basically acts as a laxative. It's a win-win! But be sure to choose organic apples or to thoroughly wash your apples before eating them, as apples top the Dirty Dozen list.
-How they help: Apples have been linked to help lower the risk of heart disease, Alzheimer's, prostate cancer, and lung cancer.

Bananas (probably my all-time personal favorite fruit. I eat 1-2 bananas every day.)
-Nutrition facts: 1 medium banana has about 110 calories and is a great source of potassium (about 13% of your daily value) and dietary fiber. It is also a good source of vitamin C and has about 1 gram of protein.
-The scoop on bananas: Bananas have a soft, easily digestible flesh made of simple sugars fructose and sucrose. Because of this, they are used by athletes for instant energy because the sugars quickly enter their blood stream, resulting in an instantly revitalized feeling.
-How they help: Bananas are an absolutely amazing fruit. For starters, they contain the amino acid tryptophan, which can be converted to serotonin, a "feel-good" chemical in your brain. Bananas are a perfect remedy for morning sickness as they have been proven to help soothe a queasy stomach by raising blood sugar levels. They're also known to help relieve stress, quit smoking, lower blood pressure, improve nerve function, and even reduce mosquito bite itchiness (if you rub the inside of a peel on a bite). What's not to love here???

Blueberries (my personal favorite berry)
-Nutrition facts: There are 84 calories in a cup 1 cup of blueberries. Blueberries are an excellent source of soluble dietary fiber, minerals, and are extremely high in free radical-fighting anti-oxidants.
-The scoop on blueberries: Blueberries are the highest anti-oxidant containing fruits among fresh fruit. If eaten in high quantities, they will help build your immune system so you won't be as susceptible to colds, fever, or flu.
-How they help: Blueberries have been suggested through studies to help reduce belly fat, improve urinary tract health, maintain good vision, help prevent Alzheimer's, reduce the risk of heart disease and cancer, and increase the health of your digestive tract. Big time super food!

Kiwi Fruit
-Nutrition facts: One medium kiwi has approximately 84 calories, half a gram of fat, 11 grams of carbs, 1 gram of protein, and 117% of your daily vitamin C! Their seeds also have a high amount of omega-3 fatty acids.
-The scoop on kiwis: Research has shown that kiwi fruit acts as a blood thinner similar to aspirin, preventing blood clotting formations in the blood vessels.
-How they help: Kiwis have been shown to help prevent heart attack and stroke, increasing bone mass (due to the good level of vitamin K), limiting neuronal damage in the brain, and may help prevent ADHD, autism, and other developmental differences in kids.

Peaches
-Nutrition facts: One medium peach has approximately 59 calories, 0 grams of fat, 15 grams of carbohydrates, 2 grams of dietary fiber, 1 gram of protein, 10% of your daily vitamin A, and 17% of your daily vitamin C.
-The scoop on peaches: Peaches are known to soothe an upset stomach due to its alkaline content. They also have a high level of the chemical boron, which is known to encourage healthy levels of estrogen in postmenopausal women.
-How they help: Aside from the healthy amounts of boron they contain, peaches also build strong bones and fight against osteoporosis, help with cognitive function, fight free-radicals, and keep eyes healthy.

Plums
-Nutrition facts: One regular sized plum has about 30 calories, 0 grams of fat, 8 grams of carbohydrates, 1 gram of fiber, zero grams of protein, and 10 percent of your daily vitamin C.
-The scoop on plums: Given the above nutrition info on plums, they don't look all that special. However, scientists have somewhat-recently claimed that plums are a new superfood, containing more antioxidants than the powerful blueberry! Time for me to go stock up on some plums!
-How they help: Plums have been known to help with constipation, fight lung and oral cavity cancers, control heart rate and blood pressure, and reducing the chance of Alzheimer's.

Raspberries
-Nutrition facts: One cup of raspberries contains approximately 64 calories, one gram of fat, 15 grams of carbohydrates, 8 grams of dietary fiber (about 32% of your recommended intake!), one gram of protein, and 54% of your daily vitamin C.
-The scoop on raspberries: Raspberries are are loaded with dietary fiber and anti-oxidants. A diet high in anti-oxidants can help limit how often you get sick and fight against free radical-causing diseases.
-How they help: Raspberries have high levels of phenolic flavonoid phytochemicals, anti-oxidant compounds that fight cancer, aging, inflammation, and neuro-degenerative diseases. They also have high levels of B-complex vitamins and vitamin K--vitamins that can help metabolize carbohydrates, proteins, and fats.

Strawberries
-Nutrition facts: One cup of strawberries contains about 46 calories, 0 grams of fat, 11 grams of carbs, 3 grams of dietary fiber, 1 gram of protein, and 141% of your daily vitamin C.
-The scoop on strawberries: Be sure to choose organic strawberries at the grocery store, as strawberries, like apples, do a good job at retaining nasty pesticides.
-How they help: Strawberries help fight against cancer, aging, and neurological disease, while producing red blood cells and maintaining healthy bones and teeth. Who knew?

Watermelon
-Nutrition facts: One wedge of watermelon contains approximately 86 calories, 0 grams of fat, 22 grams of carbohydrates, 1 gram of dietary fiber, 2 grams of protein, 33% of your vitamin A, and 39% of your vitamin C.
-The scoop on watermelon: Watermelon is very good at cleaning out your bladder and kidneys. It also has more lycopene than tomatoes (good news for us guy as lycopene helps reduce the risk of prostate cancer), and is loaded with anti-oxidants.
-How it can help: Watermelon has been shown to help prevent heart disease, asthma, arthritis, and help prevent many types of cancer.

So there you have it: a few fruits to get you by this summer. It's not always possible, but eat local, organic fruits when you can. And if you can only get fruits from somewhere else in the country or the world, be sure to wash them thoroughly before chowing down. Enjoy!

The reality of a "real" triathlon

Well, my first "real" triathlon (swim, bike, run) is in the books. Last Saturday I completed the sprint distance tri in the Tri for the Y in Freeport, Maine. Now some of you know that I'm no stranger to triathlons, but the swim, bike, run version is new to me.

I started training for the Tri for the Y in January, but I'll be the first to tell you that I didn't even come close to putting in the work required to be stellar for this. I started swimming in January and just couldn't motivate to get to the pool more than twice a week. Swimming sucks, plain and simple. But I gotta say that my form improved dramatically from the first day in the pool to tri time. Actually, one of the swim coaches at the YMCA in Portland told me that I "looked like a completely different swimmer" since the day I started. Either way, swimming still sucks.

I've always been a good biker. I grew up on a mountain bike and have ridden one ever since. Whether it be on the roads or on some muddy trail somewhere, mountain biking and I go way back. Road biking, however, is a different story. Never having owned a road bike, I searched for one for months. It couldn't be too cheap but it couldn't be too expensive. It couldn't be too flashy but it couldn't be too plain. It couldn't blah, blah, blah. I eventually settled on a bike from Road Bike Outlet, where they sent me a "black" bike that was actually more of a really dark purple. Great. My first road bike was stupid looking. Whatever. As long as it performed who really cared what it looks like, right? I won my age group at the Great Adventure Challenge on a mid-90's Trek 830 that has rust on every metal part on it. So maybe people wouldn't take me seriously if I show up on a purple bike? Besides, the boys at Road Bike Outlet have outstanding customer service reps who sent me some aero bars for the color trouble. It's not so bad now... But anyways, the bike ride leg shouldn't be bad. It's by far my second best event...

Then there's the run. Anyone who knows me knows this is my cup of tea. My cream of the crop. My cherry on top. A week before the Tri for the Y I ran my fastest 5k race since high school (almost 13 years...13 YEARS!!!) My training runs have been great as have my track workouts. I haven't felt this good one the pavement in years. The run would be a breeze. I knew it and everyone I knew at the Tri for the Y knew it.

The Tri for the Y was a brilliant event. Beautifully organized, it brought out a few pros and a lot of tri virgins. The volunteers were primarily staff, many of them fellow employees at the Y in Portland. This was nice because it created an immediate sense of comfort for me, and a lot of the participants were fellow staff or members who I knew pretty well too. I was hoping to put on a show for the people...

Enter the swim. I was in wave 6 so as soon as wave 5 hit the water I got up and got ready. My strategy was to combine some freestyle with some side-stroke. My time would be right around 7:30 for the 325-yard swim, and because this wasn't my best event, I wanted to conserve energy here. Once wave 5 was out of the water, I plopped myself in. Bam! Next thing I know I'm splashing my way towards the far of the pool. Man, I was actually doing this! I felt great! I tapped the wall, turned around, and pushed off, crawling back towards the starting end. Still good. By the time I hit the starting end (50 yards down) I started to panic. Side-stroke to the rescue! I coughed and hacked and side-stroked my way the next 275 yards. Seven minutes and fifty-eight seconds and I was done and one of the last in my wave. I pulled myself out and ran outside to where my "Purple People Eater" was waiting.

This is where things started getting screwy. My transition time (time from the end of the run to the beginning of the bike ride) turned out to be as slow as death and I'm not really sure why. It seemed like I was hurrying with the towel and my shoes and helmet and gloves. Why the hell did it take over 2 minutes then? Regardless, I was on the bike and blasting out of there...

Forty-four minutes later and I was done the 13-mile bike ride. This was extremely disappointing. I had a goal time of 39 minutes so needless to say I was pissed. I felt good on the bike which may have been my problem. In retrospect I didn't push hard enough in some areas, but it felt like I was dying in others. Either way, not happy.

So I racked my bike, threw off my helmet and gloves, and took off on the run like a bat out of hell. Except one problem...anyone who knows what it feels like to go immediately from a bike ride to a run knows that there is no such thing as "bat out of hell." My legs were like jello. But I moved those jello-y legs just as fast as they could muster. After about a mile I started to find my rhythm and began picking people off like apples from a tree. One, by one, by one they were falling prey. The run was an out-and-back, so I could see who I wanted to target for when I hit the turn around. People later said that it looked like I was "flying" when I blew by them, and that I looked like I was "sprinting." Well as long as it looked like it! I finished the 5k run right around where I expected (20:05).

Of a total of 135 people and teams, I had the 110th fastest swim time, the 50th fastest bike time, and the 3rd fastest run time. Somehow and 100% miraculously I ended up 3rd in my age group only--ONLY--because of my saving grace of a run. Obviously there's a TON of work to be done to get better for my next tri. As an idol of mine once said, "You only get better at the things you work at often."

Time to do just that.

 

Running isn't for everybody, but it's for YOU

How many of you have said the following sentence or heard someone say one of the following sentences: "Running just isn't for me," or "I can't run," or "I'm not built to run." My response to any of these that would be to say "shut up and run!" Here's why...

People are built to run. We are designed from head to toe to be runners. We have been more beneficial than any other species on the planet in that we evolved into awesome running machines. People have an advanced cooling system in that we sweat instead of pant. We also have ligaments and tendons in our feet that allow us to spring forward, anatomy that chimpanzees and apes, our two closest relatives, don't have. We also, by design, have a narrow waist that allows for our arms to swing freely so that we stay in a straight line while running. Our toes are short which allows for more efficient running. And the butt, the largest muscles in our body, is only used (pretty much) when we run, as studies show that it's hardly used when we walk. Obviously our butts are used for other things, but let's keep it clean here kids...

The reason we exist today is because our ancestors ran across the desert plains of Africa chasing tasty animals and ultimately catching them. Now I've never been to the plains of Africa, but any picture you look at proves that they are what they sound like: plain. There isn't a lot of cover, so animals could see their pursuers coming from a long distance away. Hunters would push their prey, which undoubtedly could run faster at short distances because of their four legs, until they gave in to exhaustion. We were able to do this because we are built to run long distances and because we can cool ourselves by sweating. Ahhh, isn't it sweet to be human?

Having been a runner for the last 17 years, I've learned most of this along the way. But the awesome, HIGHLY suggested book Born to Run really opened my eyes to the culture of running and what is right and what is wrong with it today in America. Marathons are a rapidly growing "sport" in America, with 450,000 people completing one in 2009, a number that is up 20% from the beginning of the decade. With the rapid rebirth of long distance running comes inevitable injuries. People get excited about long distance running, train incorrectly or wear the wrong shoe or whatever, then get hurt. In Born to Run, author Christopher McDougall argues all these points and more. He writes of how to become a better runner and how to actually enjoy running, but not in a how-to kind of way. It's a brilliant read, one I'd recommend for even a non-runner who might like a good book.

People are fat because we stopped running and harvesting our own food. We were told running is bad for us. When we stopped running and harvesting our own food we eventually stopped moving and started eating crappy food. Then we became fat and sick.

If you are new to running my suggestion is this: Stop reading this blog, put on your shoes and go outside. Start walking down the sidewalk. Run a little...maybe to the street light pole. Then walk. Then start a slow run to the next mailbox you pass. Then walk. Then slowly run to the intersection. Then walk. If you're worried about what people might think, stop worrying! If anything, they'll be envious and say if you can do it, so can they. Trust me on this.

And if you're already a runner, I'll see you at the starting line.

Eat your veggies!

It's almost summertime and you know what that means...time to start thinking about fresh veggies from your local produce stand. Find your favorite veggie in the list below and see how it can make you happier and healthier with its many, many vitamins, minerals, phyto-nutrients, and other delicious goodness!

Artichoke
-Good source of: Folic acid, vitamin B complex (such as niacin, B-6, thiamin, and pantothenic acid), vitamins C and K, copper, potassium, iron, calcium, manganese, and phosphorus.
-Artichokes contain about 14% of your recommended daily allowance of fiber.
-How it helps: Artichoke can decrease your "bad cholesterol" or LDL levels, fight against free radicals* (known to cause infectious disease), and increase your level of red blood cells, and may help bone formation.

Asparagus
-Good source of: Dietary fiber, folates, vitamin A, vitamin B-complex (thiamin, riboflavin, niacin, B-6, and pantothenic acid), vitamin E, and vitamin K, and calcium, potassium, manganese, and phosphorus minerals.
-Only 13 calories per half a cup, or 20 calories in 5 spears.
-How it helps: Decrease bad cholesterol (LDL) levels, may help prevent irritable bowel syndrome, fight against and remove free radicals* from your body, helps limit neuron damage in the brain (such as in Alzheimer's patients), and can help control blood pressure and heart rate and increase red blood cell production.

Bell pepper
-Good source of: Vitamins A, B-complex (such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin), C, and minerals such as iron, copper, zinc, potassium, manganese, magnesium, and selenium.
-Only 23 calories per half a cup, chopped.
-How they help: May reduce triglycerides and bad cholesterol (LDL), remove free radicals* from your body, and help keep your skin, organs, blood vessels, and bones healthy.

Broccoli (one of my recommended "super foods")
-Good source of: Phyto-nutrients, vitamins A and C, folates, and omega-3 fatty acids (in the flower heads), and minerals such as calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
-Only 15 calories per half a cup, chopped.
-How it helps: Broccoli is simply awesome! It fights against many diseases such as prostate, colon, breast, pancreatic, and urinary bladder cancer, helps maintain good vision, and rid the body of free radicals.*

Brussel sprouts
-Good source of: Dietary fiber, flavonoid anti-oxidants, vitamins A, B-complex, and K, and minerals such as copper, calcium, potassium, iron, manganese and phosphorus.
-Only 19 calories per half a cup.
-How they help: Protect against vitamin A deficiency, bone loss, iron deficiency anaemia, prevent against Alzheimer's and believed to protect from cardiovascular diseases and, colon and prostate cancers, and remove free radicals* from your body.

Carrots
-Good source of: Vitamin A and carotenes (convereted to vitamin A in the liver), vitamin B-complex (folic acid, vitamin B-6, thiamin, and pantothenic acid), carotenes. Beta-carotenes is the big one here.
-Only 30 calories in one regular-sized carrot.
-How they help: Carrots can help protect against skin, lung, and oral cavity cancers, help vision and sperm production, reduce the number of disease-causing free radicals*, and may help fight and destroy pre-cancerous cells in tumors.

Cauliflower
-Good source of: Phyto-chemicals, B-complex vitamins, vitamin C, and minerals such as manganese, copper, iron, calcium and potassium.
-Only 25 calories in 1/6 of a medium-sized head.
-How it helps: The phyto-chemicals help fight prostate, breast, cervical, colon, ovarian cancers, while the vitamins rid the body of free radicals*(in turn helping fight against cancer) and help the body metabolize protein, fat, and carbohydrates.

Celery
-Good source of: Vitamins A, B-complex (folic acid, riboflavin, and niacin), K, and minerals like potassium, sodium, calcium, manganese, and magnesium.
-Only 15 calories in 2 medium stalks.
-How it helps: Used in weight loss regimens due to its high fiber content, promotes healthy mucus membranes, skin, and vision, increases bone mass, and maintains healthy blood pressure. Its leaves contains essential oils that are used in remedies to help combat nervousness, osteoarthritis, and gouty-arthritis conditions. Its seeds can help in breast milk secretion. Also helps in removing free radicals*, protecting against lung and oral cavity cancers.

Cucumbers
-Good source of: Potassium, vitamins A, C, and K.
-Only 8 calories per half a cup of sliced cukes, or 30 calories in one medium-sized cuke.
-How they help: Help reduce blood pressure and heart rate, remove free-radicals* from your body, and help build strong bones.

Eggplant
-Good source of: Fiber, vitamin B-complex (pantothenic acid, pyridoxine, thiamin, and niacin), and the phyto-chemicals known as anthocyanins.
-Only 10 calories per half a cup, cubed.
-How it helps: In a study done at a university in Brazil, eggplant was shown to reduce high blood pressure. Anthocyanins have been shown to have potential effects in fighting aging, cancer, inflammation, and neurological diseases.

Green beans
-Good source of: Dietary fiber, vitamin A, folates, vitamin B-6, thiamin, and vitamin C, and minerals such as iron, calcium, magnesium, manganese, and potassium.
-Only 25 calories in 3/4 cup, cut.
-How they help: Due to their many minerals and vitamins, green beans are excellent at removing free radicals* from your body. Due to their high levels of folate, they help prevent neural-tube defects in offspring when eaten before and during pregnancy.

Kale
-Good source of: Phyto-chemicals, flavonoids, vitamins A, B-complex, C, K, and many minerals such as copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
-Recognized for its nutrition as early as Greek and Roman times.
-How it helps: Fights against prostate and colon cancers, promotes healthy skin and vision, strengthens bones, strong in anti-oxidants and helps remove free radicals*, reduces blood pressure and increase red blood cell production.

Lettuce
-Good source of: Vitamins A, B-complex (thiamin, B-6, and riboflavins), C, K, folates, and phyto-nutrients and minerals such as iron, calcium, magnesium, and potassium.
-You can get 247% of your daily vitamin A from 100 grams of lettuce.
-How it helps: Lettuce is know to fight against lung and oral cancers, iron-deficiency anemia, cardiovascular diseases, Alzheimer's, and osteoporosis.

Onions
-Good source of: Phyto-chemicals, chromium, vitamin B-complex and vitamin C.
-Only 32 calories per half a cup, chopped, or 45 calories in one medium-sized onion.
-When the bulb is crushed, cut, or simply disturbed, the phyto-chemicals allium and Allyl disulphide convert by enzymatic reaction to a powerful compound known as allicin.
-How it helps: Allicin is known to reduce cholesterol, fight cancer, and lower blood sugar levels in diabetics (also assisted by the chromium found in onions). It's also beneficial in increasing blood vessel elasticity, reducing chance of coronary disease, vascular disease, and stroke.

Peas
-Good source of: Vitamin A, B-complex, C, and K, and folic acid, and minerals such as calcium, iron, copper, zinc and manganese.
-Only 59 calories per half a cup.
-How they help: Peas may lower the risk of stomach cancer, lower the chance for type 2 diabetes, as well as assist in fighting infection and removing free radicals.*

Potatoes
-Good source of: Dietary fiber, vitamin B-complex (vitamin B6, niacin, pantothenic acid and folates), vitamin C (in the skin), and essential minerals such as iron, manganese, copper and potassium.
-Only 58 calories per half a cup, chopped.
-How the help: Helps prevent colon cancer, keeps blood sugar levels regular, keep LDL (bad) cholesterol low, and help fight against free radicals.*

Spinach (one of my personal favorites, and I can see why it was Popeye's, too!)
-Good source of: Iron, dietary fiber, vitamins A, B-complex (B-6, thiamin, riboflavin, folates, and niacin), C, and K, potassium, manganese, magnesium, copper, and zinc, and flavonoids lutein, zeax-anthin, and beta-carotenes, and omega-3 fatty acids.
-Only 7 calories in one cup.
-How it helps: Promotes red blood cell production, removes free radicals*, maintains eye health, strengthens bone mass, limits neuronal damage of the brain (found in Alzheimer's patients), helps control blood pressure, regulates growth and development, promotes sperm generation, and is said to fight against osteoporosis, iron deficiency anemia, prostate cancer, and cardiovascular disease.

Sweet potatoes (another one of my recommended "super foods")
-Good source of: Dietary fiber, vitamin A, beta-carotene, complex carbohydrates, vitamin B-complex (pantothenic acid, B-6, thiamin, and riboflavin) and minerals such as iron, calcium, magnesium, manganese, and potassium. You can find vitamin C, folates, vitamin K, and potassium in the leaves.
-They have the highest amount of vitamin A and beta-carotene among any of the root vegetables.
-Wow, sweet potatos are LOADED with good stuff, and only at 100 calories per medium-sized potato!
-How they help: Vitamin A and beta-carotene help keep your mucus membranes and skin healthy and your vision good. Beta-carotenes fight against lung and oral cancers. B-complex vitamins help metabolize protein, fats, and carbohydrates.

Tomatoes (another of my personal favorites)
-Good source of: Dietary fiber, vitamin A, flavanoids alpha and beta-carotene, lycopene and zea-xanthin,  xanthins, and lutein, vitamin C, potassium, and small amounts of B-complex vitamins such as folate, thiamin, niacin, and riboflavin.  Essential minerals such as iron, calcium, and manganese can also be found in tomatoes.
-About 25 calories in one medium-sized tomato.
-How they help: The antioxidants found in tomatoes have been scientifically proven to help fight cancer such as colon, prostate, breast, endometrial, lung, and pancreatic tumors. They also help control blood pressure, remove free radicals*, maintain healthy vision, mucus membranes, skin, and bones. They may also help in fighting against skin cancer.

Zucchini
-Good source of: Dietary fiber, folates, vitamins A, B-complex (thiamin, pyridoxine, and riboflavin) and C, and minerals such as iron, manganese, phosphorus, zinc, and potassium.
-Only 31 calories in a medium-sized zucchini.
-How they help: Protects against colon cancer, prevents neural tube defects in the fetus when consumed before and during pregnancy, reduces blood pressure, helps remove free radicals*, and promotes healthy aging. Also used regularly in many weight loss programs.

*Free radicals are unstable molecules that are looking to attach themselves to other molecules in your body tissue. Among other ways, they are generally created through metabolism, food consumption, stress, and even environmental factors such as pollutions, cigarette smoke, herbicides, and radiation. When they attach themselves to other molecules happens, they can cause cellular or even DNA damage. If not removed, they can cause cancer, promote a quicker aging process, and help develop other types of autoimmune diseases.

Notice that just about every veggie listed above helps in removing free radicals, so, as your mother always said, eat your veggies!

20 Random Health and Fitness Facts

Here are 20 random health and fitness facts that I've put together for you. Some may surprise you and some may not. Take a look...

1. In the 1950's, the average size of a dinner plate was 9". By the 1980's, the average size had reached 11". Today the average size of a dinner plate is 13". The growth of the dinner plate has been directly linked to the growth of obesity in America.

2. The human body is 60% water,

3. A pound of muscle burns 9 calories per day. A pound of fat burns only 2.

4. If you are 25 pounds overweight, your body has almost 5000 more miles of blood vessels that your heart needs to pump blood through.

5. 100 calories-too-many per day could pack on up to 10 extra pounds of excess body weight per year. 100 calories is a half a glazed donut.

6. There's a reason the jump rope has been around forever: Jumping rope for 15 minutes can burn up to 200 calories, making it one of the most efficient forms of cardiovascular exercise.

7. The human body has more than 650 muscles and 206 bones. One quarter of our bones are in our feet.

8. The importance of vitamin D (ya know, the one we can easily get from the sun) cannot be overstated. People who get their RDA (Recommended Daily Allowance) of vitamin D are on average 16 pounds lighter than those who don't.

9. A 220-pound person running an 8-minute mile burns up to 150 calories per mile, while a 120-pound person running an 8-minute mile only burns about 82 calories per mile.

10. It takes 200 muscles to take a single step.

11. Body temperature can affect appetite. A cold person is likely to be hungrier and consume more food than a warm person.

12. Colorado is the least obese state in the U.S. (21%), while Mississippi is the most obese (34%). My home state of Maine is the 25th most obese state in the nation (26.8%).

13. According to the Centers for Disease Control and Prevention, 36 states (36!) had an obesity rate of 25% or more in 2010. Of these 36 states, 12 of them have a prevalence of 30% or more. Check out the cool but terrifying graphic at the CDC website.

14. This next one is more of a prediction than a fact: By the year 2030, it is predicted that 86.3% of adults in the U.S. will be overweight and 51.1% will be obese. This is scary as hell.

15. Wonder why number 14 is scary as hell? See #1 and this next one: According to studies, kids from ages 8-18 spend an average of 7 hours, 38 minutes per day watching TV, surfing the Internet, and playing video games. This is up from 6 hours, 21 minutes in 2004.

16. It takes approximately 20 minutes for your brain to tell your stomach that it's full. So slow down!

17. Coronary heart disease accounts for approximately 40% of all deaths in the U.S. The good news is that heart disease-related deaths has decreased since the mid-1900's.

18. Studies have shown that walking at a brisk pace for 3-plus hours per week can reduce the risk of coronary heart disease by 65%.

19. There are an average of 47,000 products in most U.S. grocery stores. Why do we need so many when all we really need to eat is lean proteins, complex carbs, healthy fats, and fruits and veggies?

20. Kids and adolescents (up to 17 years old) should be getting at least 60 minutes of physical activity per day. This includes aerobic activity (capture the flag, tag, etc.) muscle strengthening (push-ups, etc.) and bone strengthening (jump rope, etc.) Adults 18 years and older should get a minimum of 2.5 hours of moderate intensity aerobic activity per week (preferably spread out throughout the week) and muscle strengthening activities at least 2 days per week.

Now get off your butt and go get healthier!

The Effect of Exercise on Cancer

Guest Post

By: David Hass - http://www.mesothelioma.com/blog/authors/david/

In an effort to conserve strength and energy, many people incorrectly assume cancer patients shouldn’t exercise; however, nothing could be further from the truth. Studies by cancer researcher organizations, including the Fred Hutchinson Cancer Research Center in Seattle, WA have demonstrated regular exercise can reduce the risk, proliferation and reoccurrence of cancer.

The benefits of exercise and fitness for cancer patients are numerous. Exercise bolsters the immune system, making the body more resistant to disease, and studies have demonstrated people with higher fitness levels have an increased immunological response. Patients with higher fitness levels are better able to deal with both the physiological and psychological stress of cancer treatment, and can help in actually fighting the disease itself.

One of the most critical times for cancer patients is immediately after being diagnosed, and during this time exercise can greatly reduce the feelings of despair. As reported by Matthew Wiggins, Ed.D., of Murray State University, cancer patients develop both physiological and psychological side-effects as a result of cancer treatment. Side effects include, but at not limited to, significant increases in physical fatigue with decreased feelings of overall well-being, including psychological distress and increased anxiety.

During exercise the body releases endorphins, a natural opiate, which generate an overall feeling of well-being. Exercise increases energy levels, providing patients not only the strength to get through their treatments, but the energy to execute regular daily activities, improving the patient’s overall quality of life and ability to carry on with their normal lives.

A common reason cancer patients fail to exercise is due to a lack of having enough energy to begin an exercise routine. Cancer treatment can be draining, sapping energy so the patient doesn’t even feel like moving, and this can be especially true for cancers, which require very aggressive courses of treatments, such as mesothelioma. However, patients can reap the benefits of increased fitness levels without having to exercise for prolonged periods.

The effect of exercise on fitness levels is cumulative. Short periods of exercise throughout the day have the same effect as extended workouts of the same intensity. For example, a short 10 minute walk three times a day will increase a patient’s fitness level to the same degree as a single 30 minute daily walk.

It is important to realize there is no evidence that exercise in itself will cure cancer, but regular exercise will help the cancer patient deal with the physical and psychological rigors of both the disease and treatment. As part of a complete and integrated treatment program, regular exercise is a tool that no cancer patient should overlook.

Wash the dishes, walk the stairs, then lose 12 pounds of fat. It's NEAT.

Want to lose 12 pounds of fat this year with minimal changes to your lifestyle? Yes? Then read on...

Non-exercise activity thermogenesis, otherwise known as NEAT, is a fairly old concept that is making its way into a lot of fitness professional's vocabulary. The funny thing is that NEAT doesn't have anything to do with exercise at all. It's basically the concept of burning more calories without exercising at all, but by doing little things throughout the course of the day that add up to expended calories. Let me explain...

I've written about basal metabolic rate (BMR), which accounts for approximately 60% of total energy spent in a day. Then there's the thermic effect of food, which accounts for approximately 10-15% of your caloric output per day. This includes eating, digesting, and processing food. The thermic effect of food is a fascinating subject, one that I will probably blog about later. But if there is one gold nugget of info I'd like to give you right now, it's this: protein, specifically lean protein (chicken and fish) have an extremely high thermic effect. Carbohydrates and fat (in that order) have a lower thermic effect. In short, simply increasing the amount of protein in your diet will increase your metabolism. Don't you just love chicken so much more now?

Lastly, there's non-exercise activity thermogenesis. This activity (because in all actuality it IS an activity), accounts for approximately 15-50% of your total daily caloric burn, depending on whether or not you live a sedentary lifestyle. Some examples would be tying your shoes, walking to the bathroom, washing dishes, rolling up a car window, talking, texting, picking up a pencil, me writing this blog post...you get the idea.

Here comes another gold nugget: Studies conclude that performing simple tasks such as washing dishes instead of using a dishwasher, walking to work instead of driving, and taking stairs instead of the elevator can average out to approximately 120 extra calories spent per day, resulting in approximately 12 pounds of fat per year!

I've introduced this concept to many of my clients. It's not an excuse not to work out, but it is can be a huge contributor to success. Here are some examples of how you can apply it to your life:

-Take the stairs and not the elevator.
-Park far away from the store entrance instead of a close spot.
-Instead of emailing a co-worker, write a hand written note and walk to the co-worker's office.
-Stretch your arms, shoulders, or neck while sitting at a red light.
-Wash your dishes by hand.
-Ask for a standing station at work.
-Eat while standing up.
-Read while standing up.
-Talk on the phone while standing up. (Notice a trend here?)
-Wash your car by hand.

Of course, eating cleanly and exercising regularly is still the most effective weight loss program out there. But incorporate NEAT into your day and you could lose some unexpected weight.

So, what other ways can you think of so you can lose up to 12 pounds of fat within the next year?

Swimming, and my new found appreciation for it

I'm a terrible swimmer. The thing is, there are a lot of people who are probably terrible swimmers, so maybe this shouldn't be much of a surprise. But when you grow up on a lake in Maine and swim nearly every summer day from roughly age 7 to 17, and take swim lessons as a youngster, and generally love naturally made bodies of water, then this does come as a surprise. And when you consider yourself a pretty fit individual, then it goes from a surprise to a humbling shocker.

Now, I'm an endurance and cardio guy. I don't train much for pure strength because there isn't much need for me to. I generally,although not always, train in mid to high repetition ranges with weights and am an avid runner and biker. Naturally my ego told me that swimming would be a cake walk, so when I swam (I mean actually, really swam) for the first time in nearly 10 years at the YMCA in Freeport about a month and a half ago, I was in for a brutally rude awakening.

One length of the pool is 25 yards and one total lap is 50 yards. I'm a guy who is used to running 3 to 6 miles each time out without thinking too much about it, so I figured I'd be able to reel off 500 yards easily and be on my way. Not so fast! I was absolutely gassed after the first 50 yards and called it a day after 150.

I returned to the pool the following week and the same thing happened. The week after that the same thing happened. And the week after. Why was this happening? I've run a marathon and a half marathon and countless road races, for crying out loud! Well, after a little research--check this, this, and this--I was relieved to see I wasn't alone, that this is actually a common challenge for many runners.

Determined to get better for several upcoming triathlons planned this summer, I joined a fellow trainer's tri class at the YMCA in Portland. After explaining my struggles to her and showing her my ugly swimming form, she gave me a few things to work on. The week after that I was fortunate enough to get some instruction from one of the swim coaches. And this week coming up I will actually be getting in the pool with one of my clients (opportunities are EVERYWHERE if you are willing to look for them and accept them), a gal who used to be a Southern Maine swimming record holder about 35 years ago. The Tri for the Y is on May 19th and my goal is to swim the 325 yards in 7:30. We shall see.

Triathlons aside, if you want an excellent low impact, cardiovascular, total body workout capable of burning from 200-1000 calories an hour that is almost art-like, then I highly recommend for you to give swimming a chance.

The 2012 Summer Olympics are coming up. I will certainly be watching the swimming events with much more appreciation than years past. Much more.

What Motivates Me (Personally)

Here's the blog that covers the topic that some folks have been asking about. Honestly, this is a topic that I could probably write a novel on. But to spare your eyeballs from sizzling out of their sockets and you going nuts, I'll keep it relatively short. In an effort to do just that, I'll break down "what motivates me" into two different categories: what motivates me personally and what motivates me professionally. For the sake of your valuable time, I'm only going to talk about the former.

Personally, I'm motivated by three things: One, I want to feel good. Two, I want to be the absolute best that I can be at what I do in my spare time. And three, I want to look good. Feeling good should be the number one reason why anyone exercises and/or eats well. However, often times it sinks towards the bottom of the list for a lot of folks because they are more focused on number three on my list. Too many people get caught up in exercising and eating well so they can look good come beach time, but I guarantee you that that is a recipe for short-term healthy living. It's all about getting those happy brain chemicals like epinephrine, serotonin, and dopamine partying like mad inside your head, leaving you with a feel-good feeling and ready to bring on the world! There have been many, many times where I have worked out a client or a member of the YMCA, and, regardless of how they were feeling prior to starting their session, they admitted feeling better AFTER they were done working out than they did before.


Polar Bear 5k-2.11.12
First in my age group with some sweet prizes


Number two may come as no surprise to some of you who know me. I'm an avid runner with a couple of triathlons under my belt. In order to be any good at these I need to exercise, right? Duh! While I will probably never finish number one overall in any road races (those early-20's whippersnappers sure are quick!), I thoroughly enjoy being better than anyone else in my age group and winning medals, prizes, and bragging rights. However, my new-found love is triathlons. When I won my age group at the Great Adventure Challenge last August, I proved to myself and to others that hard work pays off, always. When I went out to dinner with a couple of friends the night of the triathlon, one of my friends looked at me and asked, "What were your expectations going in to this?" I replied to her by saying exactly this: "I expected to win." She was a little surprised by that and said, "What? I've never known anyone to compete in something like this expecting to win." I said, "When you work and train as hard as I did for this, you expect to win." This can be applied across the board in the world of fitness. If you work hard and if you eat right, you will succeed with a long, healthy, happy lifetime.

And of course looking good is the cherry on top. It's the byproduct of being healthy and happy. Everyone likes to look good or wants to look good, but it will only happen if you can master the want-to-feel-good part first. And quite frankly, I don't want to be a statistic. Get this-- according to the National Academy of Sports Medicine, it is estimated that by 2030, 86.3% of adults (nearly 9 in 10) in the U.S. will be overweight and 51.1% will be obese. No thanks. I want to be the 1 in 10 and help as many people as I can also be the 1 in 10, but I'll save that rant for my "what motivates me professionally" post...

Do It For Your Heart

In celebration of yesterday's Valentine's Day and all the hearts that were being given, taken, and maybe even broken, I thought I'd write up a little something about how important cardiovascular exercise is to YOU and YOUR heart.

For years, studies have been done showing how important cardiovascular exercise is to our overall well-being, yet I am still asked all the time by new and even long term clients, "How much cardio should I be doing?" For someone just starting out, I usually recommend at least 20 minutes 3-5 days per week, depending on their capabilities. For someone who has been at it for awhile in Fitnessville, I will take a look at their current regimen and make any necessary corrections. However, the American College of Sports Medicine recommends that YOU should do your cardio exercise for 20-60 minutes, 3-5 days per week at a moderate intensity level. A lot of folks hate cardio (especially men), but the beauty of cardio is that it can be done anywhere and for practically zero cost.

Think about it. All you need to do is lace up your New Balance running shoes and go for a walk or run. Or go for a swim. Or a bike ride. Or shovel snow consistently. Or do some intervals at your local track. Or take a spin class at your local YMCA. The point is to just get that heart rate up for 20-60 minutes, 3-5 days per week at a moderate level of intensity.

If YOU do this now, just look at all the benefits YOU'LL reap: slower resting heart rate, more efficient lungs, decreased bad cholesterol, increased circulation, happy-go-lucky feeling endorphins, stronger muscles, and an improved, better, healthier, more efficient heart. After all, what are you without a happy, healthy ticker?

Update on the Primal Diet

Just wanted to give everyone an update on the Primal Diet. To sum it up: it was a failure. The diet began its end about eight days after it started and officially ended two days later.

When I work out, I normally do so with an intensity level somewhere between 8 and 10 on a scale of 1-10 (unless it's yoga). Well, I was in the middle of a fairly easy chest and back routine when suddenly my energy level plummeted about halfway through. At first I thought that maybe my energy level was low because of the lack of sleep I endured the prior three and a half months. The second thought I had was the diet.

Fast-forward to the next night. I was teaching my spin class at the Greater Portland YMCA when the same thing happened. If my bike had been mobile, I would have crashed into a brick wall about halfway through. The energy just wasn't there. I had gotten a good night of sleep before and never really had any problems working out while not sleeping from mid-September to the end of December. I immediately blamed the diet and its lack of whole grain carbs.

Fast-forward to the next night. A friend of mine called and wanted to go to Flatbread in downtown Portland. Not quite ready to give up on the diet so soon--after all, it was only 10 days old--I agreed to go but decided beforehand to get one of their delicious salads.

Need I continue? Well, all that changed when I sat down in the restaurant, glanced over at the brick oven, and saw a couple of gorgeous pizzas cooking in the heat.

So the diet lasted 10 days and I'm glad it lasted only 10 days. I'm an endurance athlete. I enjoy training at an 8, 9, or 10 on a scale of 1-10 and carbs--whole grain carbs--help me do just that. After tinkering with the Primal Diet a little, I really believe that it would be great for folks who have sedentary jobs, who are looking to alter body composition, or both. Neither of those things are me.

Time to look at the next experiment...

The New Year's primal diet

I'm not usually big on New Year's resolutions. While I'm certainly in favor of a clean start (depending on the circumstance), I don't think it should take a brand new year to start something that you should have been doing all year long. You know you should be exercising. You know you should be eating better. Why wait until January 1st to do this? If you start an exercise routine or a new "diet" after the ball drops, chances are (but hopefully not) you'll be in the majority and drop off by March. So get a jump start during some other time of year and you'll be in mid-season form by the new year!

However, I am a big fan of experimenting (with food, silly!). Experimenting with food, exercise, and how my body reacts to certain stresses and/or diets usually leaves me learning a lot more about myself than I had before the experiment. For instance, I set a goal in the summer of 2010 to go vegan and cut out all caffeine, sugar, animal by-products, alcohol, and gluten for 30 days. Needless to say, this was extraordinarily difficult and I ended it at 18 days. The first day left me with a raging headache and by day 18 I had dropped to a weight that I wasn't comfortable being at. But it was interesting nonetheless. I learned a lot about vegan foods, alternative sources of protein (i.e. soy instead of the animal-based whey), and that rice bread is horribly disgusting and practically inedible! But I'm glad I tried it.

And this leads me to my next experiment: The Primal Diet. This "diet" is growing in popularity in the health and wellness industry. The thought process is that it eliminates processed foods and reduces carbohydrate intake, reverting the "dieter" back to more primitive food sources such as plants and animals. By eating a primal diet, you can improve cognitive function, reduce the risk of heart disease, reduce your risk of many chronic diseases, and improve the functioning of your body at a cellular level (Livestrong, Primal Diet).

So what will I be eating over the next month? Well, the primal diet calls for wild meats, preferably of the free-range variety, and will include chicken, beef, turkey, venison, haddock, and salmon. I'll also be indulging in lots of veggies and fruits, although potatoes and rice will be eaten in moderation and berries are the only real preferred fruit in the primal diet. Pretty much any kind of nut will be a staple, although peanuts aren't considered a real nut so I won't be eating any of these (no honey roasted peanuts....NOOOOO!) Cheese and yogurt are still okay to eat in moderation, as is dark chocolate. And alcohol is supposedly okay to drink, but I'll be cutting this out of the diet completely for the next month. The beauty of experimenting though is just that: it's experimenting! Therefore I'll be cheating a little bit by adding oatmeal to the mix along with one of my absolute staples, whey protein powder.

So there it is! It'll be interesting to see how the month of January goes. Will I lose weight? Will I gain weight? Will I feel healthier, faster, stronger, and more durable? I'll let you all know at the end of the month of the end of the diet, whichever comes first!

But until then, Happy New Year!