How we think of the race we are about to do can definitely impact its results! Over the years, many studies have supported the notion that the positive imagery does, indeed, miracles in terms of the race results. And I am not only talking about the running, bike, triathlon, or swimming races. The same is true for all other sports, from winning a boxing match to climbing up for that NFL title!
Your task seems easy, but easy it is not: “just” keep imagining yourself at the start line, going theough the motion you need to reach the finish line, keep imagining how your body will feel and how your heart will race. While thinking of all that, start adding positive thoughts, such as: “I am strong”, “my posture is great”, “my pace is OK”, “yes, I am in pain, but it was to be expected and I can and will deal with it”, and so on. Practice this kind of mental imagery daily and see how your results improve!
And during your respective race, keep thinking your strong words: “Strong!”, “Can do it!”, “I have an upper hand here!” - Anything positive. Do not think in terms of the “can’t”, such as: “I can’t run any faster”, “I can’t breathe!”, or so.
Check it for yourself during your next race and let me know. I am sure it will help! Good luck and have fun! Stay Fit-Fit!
Well, there are plenty of occasions when you might feel the urge to eat. Oftentimes, we even do not think why it is now and here we want to eat anything within the perimeter of our eyes (or in the fridge). It can be the stress. It can be that we are tired after a long work day and walk into the kitchen, ready to indulge. It can be that we are at a wrong place at a wrong time: the so-called situational eating or indulging.
I will develop slightly more on this last reason for overeating, giving you, as an example… the serene and relaxed place of a cruise ship. Ouch! Over the last 20 years or so, I have been cruising extensively and, to be honest, I like it less and less. I love the fact that the ship can get me to a brand new destination daily, without packing and unpacking my hat boxes… However, the industry has become quite a mass production, both in terms of customer service and the food they are serving (and I am cruising with quite reputable lines). As I recently took to the seas during the school break, I kept witnessing a full-frontal assault on the buffet service: daily and 24/24. People who, seemingly, just had their lunch were coming back for the seconds and then, for the “High Tea at Seas”, meaning cookies and pastries and cakes and then, maybe, some tea or coffee. That was coming your way some 2-3 hours before your full-course dinner, which, on its turn, was followed by various activities, such as “Chocolate Extravaganza”.
Personally, I have a habit of sticking to my nutritional plan no matter where I am, but, to be honest, the moment I wanted to venture behind plain boiled eggs, raw broccoli, tomatoes and bananas, I kept running into nitrates and nitrites and worse. (I should not have mentioned the bananas: if I was lucky, there were whole banana fruits available for me, but on some days, we had sliced bananas, conveniently floating in… some sugary orange juice, nothing to consider if you want to stay on the healthy side. Most of the food items seemed to be modified by the humans the wrong way: either by adding salt or sugar, or maybe lots of fat).
Scanning the buffer for any lean proteins, I detected some, but again, they came, well, with problems… Beans were canned beans, and canned is not good for us. If they were prepared from scratch, they were floating in some suspiciously thick-looking sauce, guaranteed. Same with the meats: even a piece of any meat ending in “…-loin”, such as a sirloin (being the healthiest and leanest), a chicken breast or other cuts: they were all “enhanced” with enough of salt, fat and other additions (not to mention the sauces) to make me feel like a very pregnant, bloated, genetically-modified organism for my days at the sea and several days following my successful disembarkation. BTW, it is rare that on the ship you get any organic fare, so be prepared…
So, I was doing my best to avoid the “Chocolate Extravaganzas” and awesomely-looking Belgian waffles with double whipped cream and this and that on top. I managed, even though after 7 days of that cuisine, I felt very nutritionally challenged. However, cruise after cruise, I seem to be observing how the passengers get caught in that trap of food which looks tempting, is available at all times, and, especially since there is not much else to do, makes them gain the “cruise 20” in a matter of days. We might call it “vacation eating” (will we be back to “normal” once home? And, what is “normal”?). Or “emotional snacking” (missing your home and family yet?), or the “buffet problem” (still, even without all that food laid out in front of us, can we really stop from overeating?). I honestly do not know how some people managed to enjoy the cruise, feel good about their eating habits and regularly come back for more… On the other hand, there were some who seemed not to move out of the buffet zone for the day! And, they seemed to truly enjoy the experience: oversized plates, which automatically make us take more food, because if we take just a little, it seems like nothing, the variety of fatty and sweet food. I can only imagine, if someone is into this type of foods in their regular life, surely they’d have a very hard time not to crash the buffet during a cruise!
I often think we should be helped out: by not being served unlimited all-you-can-eat fares, by not having our taste buds challenged by extremely (and dangerously) salty or sweet food items, by not having the industry tell us that a diet soda is OK, even though it is packed with aspartame or such, only making our taste buds more dependable on that super-sweet, artificial taste, which will be never matched by the sweetness of a simple orange. Our oats really do not need to float in that heavy creamy substance and our nuts do not taste any better when roasted or salted. Why don’t we give the natural food a second chance, instead of feeding ourselves with an array of chemically-challenged, saturated in fat substances?
Long story and long love-affair made short:
When I was in the 5th Grade, I started drinking coffee. That habit, in the recent 10 years escalating to up to 10 shots of espresso per day, stuck with me until… well, until December 14,2013 precisely. I will remember that date forever. This was The Day when my Better Half announced that, perhaps-perhaps, ceasing all that caffeine consumption might contribute to us sleeping like theoretical babies. He meant some theoretical babies, because our own offspring, sort of, never slept! Awaken every 1.5 hour for months and months of her baby years… But I digress. So, in the hopes of getting some shut eye like the above-mentioned very theoretical babies, purposefully and with full premeditation, we stuck to the new plan: no coffee, point. This was it.
Ha! So, the first week, I really lacked it: the energy was not the same, my runs were somewhat slower, and in the weight room, I felt like curling up in the cable machine corner and go to sleep… Of course, My Better Half has not been affected at all. At least he has been claiming not being affected at all. Men have it always easier, right??? ;-)
After that initial week, I somehow got adjusted to my new, caffeine-free reality. The energy for my trainings and daily functioning came back to normal and I did not react in any uncontrolled manner to the smell of freshly brewed coffee from the Bakery, which is right by the Be Fit Fit Studio, from where I operate! After a long discussion of the situation and due consideration, we disconnected the two espresso machines we possess from electricity. It felt like unplugging some sort of life-support I.V.
BTW, we have two espresso machines, because when one breaks and is taken to the espresso machine doc in L.A., the other one is functional and this way, for years, we have been ensuring the steady flow of the best Java ever!
Now, as the racing months for us triathletes come around, I have this dilemma: shall I continue abstaining, or shall I go for it? The thing is: there is a certain recommended dose of caffeine, which really might enhance your athletic performance. If you take some 1.5 milligrams of the thing per pound of your body weight some 45 minutes before the race, your chances of finishing the effort on the podium and with a cool-looking medal which you anyway will surrender very soon to your kid suddenly increase exponentially! Some athletes also take caffeinated gels while training or racing, to get a nice, steady input of the God-sent substance.
So, am I making it unnecessarily hard for myself to win due to a planned deprivation of caffeine? Or, am I just racing and training in that “pure” state, as God created me??? In the state I had not been aware of until December 14, 2013? To drink or not to drink???
In any case, I think that by now, I’d rather prefer not running or biking by any Starbucks while doing my races… Because that smell of freshly-prepped quadruple espresso might really tempt me to stop by and enjoy a cup – right there, right then – and forgetting why I was there the first time around! Stay Fit-Fit and enjoy your daily cup of Java when you can! J
With the Holiday Season in the past and all of us moving into the New Year, desperately attempting to stick to our respective New Year’s resolutions, sleep might be the last on our list. We are back to work, back to school, back to the daily routine and back to our respective training schedules. In case we did not have yet any training schedules for this year a week ago, the chances are, now we do – as a result of the resolutions we make around January the 1st… So, just a quick note: don’t get lost in all that craziness and do get some rest. As you might know, personally, I do quite a lot of triathlons and in our sport, sleep and recovery is called “the fourth discipline” (after the swimming/biking/running part). It is treated as an equally important aspect of preparation for the next race. Apparently, it is the best to sleep between 7 and 9 hours a day. The researchers are not yet sure why, but any longer sleep does not translate into anything that would benefit our bodies. They speculate that it might be because people who sleep too long often suffer from some chronic diseases or depression. They are not well; therefore, they sleep longer, but do not tend to profit from all that slumber time. If we sleep any shorter than 7 hours a day, we cause havoc in the hormone levels in our bodies. Stress hormones and hunger hormones skyrocket, causing us to overeat (possibly on so-called “comfort food” the next day. We have less energy and cannot focus well, which results in a skipped workout of the day or a poor workout, without any focus on the performed exercises. The body is in need of rest and simply cannot work on building healthy, lean body tissue or burning fat in any effective way. So, take all of the above into consideration and… sleep tight!
If you want to be done with your workout quickly AND have great results, crank the intensity of whatever you have been doing up! It is proven that instead of slaving for one hour on the bellowed oldie treadmill at a constant pace of [insert whatever has been your comfort treadmill pace over the last ten years here], you can gain some strength, endurance and fat- and calorie-burn capabilities by working out using an interval mode. It is a cool concept in today’s I-demand-it-faster-immediately-now! world we have been living in…
Get fit faster by drastically cutting the amount of time you spend chatting at the gym in between the sets, increasing the weights you lift, or increasing your workout intensity for some 6-10 times per workout (for only 10-20 seconds or so, go all out – to the extent of your abilities), and taking it at a slower pace in between: this pattern only ensures you will burn more calories over the 36 hours following your workout! Also, in case of the weight training, you can increase the number of sets or repetitions, your choice. By all means, make sure your GP is fine with you jumping on this fast-lane-to-fitness road. Once you are cleared, well, just HAVE FUN and write me about it at firstname.lastname@example.org! M.
Hello, Gals and Guys! Many of you ask me about the best strategy in terms of the abdominals: you know, THAT part of the body which seems to be always protruding in all the wrong directions, getting more than 3D and stubbornly collecting deep visceral fat, which is so hard to get rid of!
So, first of all, just RELAX. And I’m not kiddin’! Apparently, the stress greatly attributes to all that deep fat we put around the vital organs. Here is, why: when we are stressed, the body “thinks” that it is in danger and that maybe, maybe, it will have to do without any food for a longer time than it’d have liked to. So, it starts storing any extra calories it can find around right around the vital organs, such as the liver and stomach, for protection. Just in case… But it costs us many, many gained pounds! And this type of fat is just so hard to get rid of! So, we all will be much better off just not to stress (easy said…). ;-) Also, make sure to seep 7-9 hours each night.
Second, exercise and, in general, move around: the more you move and train, the more fat you have a chance to lose! The 6-pack abdos do not come from any focused spot training. Nope. They get revealed as a result of great nutrition strategy and moving around. Walk, jog, run, swim, play tennis, walk that golf field, row your boats!!! While on the phone, stand up, do not sit. Set your clock to remind you to stretch every 20 minutes or so. By all means, do not remain immobile for any longer periods of time!
Nutrition is 80% of our success here: IF you eat well, healthy, clean, if you eat lots of proteins and do not eat fast foods, those abs will reveal themselves: sooner or later, they will! Have an upper hand on your food intake, never skip your meals and make sure to have lots of satiating and healthy proteins throughout the day (think eggs, egg whites, beans, cottage cheese, tofu, chicken, turkey, and so on).
Only once you are on the track in terms of the nutrition, with help of targeted exercise, you will have a chance to help those muscles stand out there. Believe me, they are in there, burned under layers of fat, ready to be revealed!
And, last but not least, crunches are so passé! Nowadays, planks are all the rage: front planks, side planks, pulsating planks, dynamic planks… A while ago, the researchers put electrode endings on their study group consisting of some folks ready to do some planks and crunches for them. Apparently, the planks activated those abs to a much greater extent than the crunches!
Let me know if you want me to put you through some plank-involving routines, you’ll finally start seeing your abs while having fun! Stay in touch…
Vitamin E comes in 8 forms, yet it is still a relatively unknown and, unfortunately, neglected vitamin. While Vitamin C and B get all the hype, Vitamin E exists somewhere out there, but where? In what? In what form? Why should I eat stuff which contains that? What, finally, contains it?!...
It is a very important vitamin: one which performs a great antioxidant job, it also plays role in the neurological function of our bodies, in enzyme-related and even gene-expression tasks. It protects the cells from oxidative damage, chases the free radicals out of our system, helps in growth of smooth muscle and in healing of lesions and wounds.
Its deficiency can contribute to development of such serious conditions as peripheral neuropathy, ataxia and impacted immune response.
Some women even use it for their skin, especially during the pregnancy: breaking several capsules of vitamin E and massaging it on their tummy: apparently, it might prevent and/or reduce development of stretch marks.
Wheat germ oil is one rich source of it, but, if you are on a gluten-free program, this is not what you’d like to have. So, go for sunflower oil, palm oil, almonds, hazelnuts, sunflower seeds, and top up with some fresh fruit and veggies: some of them – such as avocados, asparagus, broccoli, kiwi, mango, tomatoe, spinach, beet greens, collard greens and papaya, contain quite a lot of it. While one tbsp of wheat germ has 30 units of Vitamin E, one tbsp of peanut butter has 2 units of it. Daily, you want to consume about 22 International Units of Vitamin E. Your health and well-being will thank you for this! As always, stay Fit-Fit and e-mail me at email@example.com, I love getting messages from you!
I received this question from one of you. The choice is yours and it depends on your personal goals: both long-term and goals for the given day!
Do first the part which is more important to you on a given day or as a part of a given plan. If you aim at building muscles, lean body mass, power and strength, then warm up thoroughly and do the weight training session first. This way, your muscles will be still kicking and alive for the weight lifting part, while – in case you do the cardio first – your strength and overall muscle capabilities would be temporarily lowered due to fatigue. If you would rather put accent on your cardio, endurance, or, for example, improve the speed, then warm up and do the cardio first. Only then, top it up with some weight training. This sequence, actually, seems to be burning more calories than the other way around.
I am always for the variety and for changing and shaking things around in terms of the training. So, if you are pursuing general fitness, I’d simply recommend that you do cardio first on some days and the weights first on the other days. Only this change would assure that your body will keep guessing each and every day, what is next. Last but not least, I would not give up the weight training part. This is what builds the healthy muscle tissue in the body, which, in turn, burns so much more calories per hour than any other body tissue (such as fat). Once you get some nice muscles and train them, following each training session, you’ve got a guaranteed rest of the day of increased calorie burn (even while doing not related to fitness activities). The best is to perform your training (both cardio and weights!) using the interval method, which also guarantees you an increased post-exercise burn for up to 36 hours after you visited the gym! Stay Fit-Fit and keep me posted at firstname.lastname@example.org
You really do not have to pick up your pace that much, if you have enough of will, determination, stamina and time to go at a slower speed towards your goal! Tortoise is a winner for those of you who would rather, for example, walk than jog. Of course, if you are one of the cases who prefers to speed up and run versus walk, it makes you a winner, as well: you’ll need less time to accomplish the same fitness goal as a walker. To give you an example: What you burn over 60 minutes of a brisk walk equals to what the runners would burn over about 27 minutes of a 10-minute-per-mile run. So, it is a win-win situation: The main thing is to DO IT, to go out and exercise. However, the speed is left to your discretion. In fact, make sure you exercise at the speed you like – this way, you will lessen your chances of dropping out of your program altogether due to performing activities you simply don’t enjoy that much! Stay Fit-Fit, as always, and keep me posted about your fitness endeavors!
These are the words I heard a few months ago from one of my beloved Trainees…
They sort of got out of his mouth (with a big question mark at the end) following my probing if, by any, but by any chance, he had been doing his workout while away from home.
You see, whenever any of my Trainees wishes, in case they go away, I give them a handout with the prescribed exercises, numbers of repetitions and sets, and comments how on earth they should do them. Now, oftentimes, when they leave Sedona for a longer time, I’d do sessions with them using the Internet: I’d prepare a session especially for them, fire it their way, wait for the comments how (s)he “survived” the assault, and based on that, prepare the next plot, fire it their way… You get the idea. And I can also see them exercising on Skype, if they wish. I’d nag them, e-mail them, call them, doing all what is possible at my end to have the session (or sessions) happening at their end.
However, sometimes, the thing called “life” gets in their way and – no matter my efforts – they do not do their training. I cannot do much more at that point. Medicine is helpless. We reset the situation back to zero, so to speak, and start anew. One step at a time, one movement at a time and one session (with me in my Studio or on their own - wherever in the world they are) at a time.
So, coming back to my Trainee: He went away. He got super-trouper busy. The thing called “life” got in his way. The three sessions I had prepared for him in advance did not happen. Naturally, he is aware that I am aware that he does not have a dog in his household. So, when I asked, with that special look in my eye: “Did… your dog eat that handout I had given you before you left?”, he knew he could NOT, possibly, blame it on his dog/rabbit/friendly snake/homey tarantula/Greg the Lizard. Nope. So, he looked at me with that sparkle of the last hope in his eye and cheerfully answered/questioned: “Ahem… I think my wife ate that???...”.
Yey. I smiled back with full understanding. Because, you know, life does happen. And we just need to focus and keep going.
So, I do know you do what possible to keep exercising and keep staying healthy and in shape. By now, I am sure you know I do whatever possible in this Galaxy so you stay healthy and in shape. Now, what we do need in here is to truly commit to the goals at hand, repetitively. Even if it gets hard, even if it happens that we do skip a session or we have that Margarita (yummy, don’t get me started!...). ;-) Just accept that it happened and calmly, but persistently, come back on the track. Like my Trainee: You know what? Since then, he has been travelling a lot (losing weight in the meantime, gaining strength and flexibility) and he never-ever let anyone eat his homework again!!!! J Stay Fit-Fit, and remember, I am always rooting for you!