Peace Lilies and Intermittent fasting: A day in the life of a curious trainer.

During my break this morning (string of cancellations), I made a trip to the vitamin shoppe and the local garden center.  I purchased some BCAA's (branched chain amino acids) and a peace lily.  You see I want to live as healthy as possible and for me that means lean and muscular while breathing quality air.

The peace lily is one of the top house plants for removing toxins from the air.  It is relatively easy to care for needing little sunlight and light watering (perfect for someone without a green thumb).  So I now have a peace lily next to my bed, and can rest easier knowing the air is a little cleaner in the room I spend most of my time.

I am currently experimenting with intermittent fasting.  Briefly, intermittent fasting is exactly as the title suggests.  Its a period of fasting (for me 16hrs daily) followed by a period of healthy eating.  I do not reduce my caloric intake instead I have a smaller window in which to take in all the nutrients I need.  The BCAA's are to prevent muscle loss and also claim to speed metabolism while I experiment with this eating program.

Promises of this diet include longer lifespan, fat loss, muscle gain and a more efficient body.  Research says it works, but it is not for everyone, including people with chronic disease or hypoglycemia.  It is also probably not for you unless you have a lot of control over your schedule (aka single or at least a very supportive spouse and family).  I am on my second day and my schedule is as follows:   12-1pm first meal of the day, 4-5pm second meal and around 8-9pm I feast for my final meal.  Yes, I said feast (I know this ruffles some feathers for all you don't eat after 6pm devotees).  Loading the body with quality nutrients before bedtime helps you sleep and promotes a great environment for the production of growth hormone later in the fast (think of Thanksgiving dinner and how hard it is to hold your eyes open).  However a minimum of 7-9hrs of sleep is a must (hence the single lifestyle).  Stay tuned to how I fare in the next 12 weeks.  Below is a list of the proposed benefits of intermittent fasting via Dr. John Berardi:


The proposed benefits of IF in animals and humans read like a laundry list of “look
better,” “feel better,” “live longer” physiological changes. These include:
Reduced
• blood lipids (including decreased triglycerides and LDL cholesterol)
• blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
• markers of inflammation (including CRP, IL-6, TNF, BDNF, and more)
• oxidative stress (using markers of protein, lipid, and DNA damage)
• risk of cancer (through a host of proposed mechanisms; we’ll save them for
another review)
Increased
• cellular turnover and repair (called autophagocytosis)
• fat burning (increase in fatty acid oxidation later in the fast)
• growth hormone release later in the fast (hormonally mediated)
• metabolic rate later in the fast (stimulated by epinephrine and norepinephrine
release)
Improved
• appetite control (perhaps through changes in PPY and ghrelin)
• blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
• cardiovascular function (by offering protection against ischemic injury to the heart)
• effectiveness of chemotherapy (by allowing for higher doses more frequently)
• neurogenesis and neuronal plasticity (by offering protection against neurotoxins)

References:
The renegade diet book by Jason Ferruggia
Engineering the Alpha by Adam Bornstein and John Romaniello
Experiments with Intermittent Fasting by Dr. John Berardi

Until next time (EAT SLEEP TRAIN REPEAT)
CHRIS

Free Weights are the King of Abdominal Exercises

I can't remember the last time I did a crunch but I squat, I deadlift, I lift heavy weights, I swing kettlebells and my abs are as strong as ever. I like to compare crunches to the time spent waiting at the doctors office, in terms of productivity. As our knowledge of the body grows, the farther the scientific field separates itself from traditional abdominal exercises. However, if you google six pack abs you get hundreds of pictures of people with six pack abs doing crunches. (it never mentions the strict diet or the endless sets of deadlifts they peformed)

In a recent review in the Journal of Strength and Conditioning Research free weights were found to be the most efficient in activating deep abdominal muscles. Alwyn Cosgrove, popular author, fitness enthusiast and owner of Results Fitness has eliminated crunches and sit-ups from his programs and his books in past years. Stuart McGill, author and professor of spine biomechanics at the University of Waterloo can be heard crying every time a set of crunches are performed (along with that individuals spine). If science, authors, and the leaders in the fitness field are proscribing "traditional abdominal exercises" then why are they still so prevalent in gyms across the world?

Traditional ab exercises are a crowd pleaser. Recently, at the Ryman in Nashville, the Counting Crows performed. The crowd chanted "Mr. Jones" and Adam Duritz walked to the microphone and said "We will not play Mr. Jones until it's fun again." They stood up for their musical creativity and stuck to their beliefs. As a trainer sometimes I feel like we do not live up to our beliefs. Clients want to do traditional ab exercises and we let them as crowd pleasers. Heck, sometimes trainers ourselves do crunches.

It's time to make a stand. No more crunches until you prove to me they are effective again. Lets stand up for science, for our clients well being and for overall results. Who's in?

In hard work I trust.

Watch "Motivation Fitness Training - @ADAMwontLOSE (Part 3)" on YouTube

ABC's

If you want to lose weight keep it simple.  Stick to the ABC's.  Remove alcohol, breads, and processed carbohydrates from your diet.  Combined with a strength training program you will see excellent results.  You can allow yourself a cheat day but once you get going you will notice you will not even want to cheat as much as you think.  Get in the zone and get healthy.  Try these meal alternatives:

1.  Breakfast:  Greek or coconut milk yogurt with fruit and Udi's gluten free granola

2.  Snack:  Green smoothie (try almond milk, plant source protein, fruit, kale or spinach and ground flax

3.  Lunch:  Salad with a protein source or chicken breast with sweet potatoes and spinach salad.

4.  Snack 2:  Apple with a tablespoon of almond butter for dipping.

5.  Dinner:  type of fish, steamed broccoli or sauteed collards, and brown rice.  Strawberries for dessert.

www. fitoutdoorsnashville.com

Kettlebells are better at fat burning rather than strength building. Says who?

If you can't grab a barbell, grab a kettlebell.  Kettlebells are convenient, effective, and safe (with proper coaching and technique).   Kettlebells can be great for traveling, vacation, and just a break from the strain of heavy weights.  I still enjoy traditional lifts but rarely end a workout without using a kettlebell.  They are great for warm ups (wall squats, halos, get ups) and they are great finishers (metabolic training).  Do yourself a favor, find a specialist and and sign up.

Transference Of Kettlebell Training To Traditional Olympic Weight Lifting And Muscular Endurance

Pat Manocchia, David K. Spierer, Jackie Minichiello, Steven Braut, Jessica Castro, Ross Markowitz

PURPOSE: Kettlebells are commonly used across a broad spectrum of strength and conditioning programs, from novice or beginner recreational 

users to elite level athletes. Many of the movements conducted with kettlebells are of a ballistic nature, similar to that of Olympic lifts. Since kettlebell training and Olympic lifts display some similarities regarding the technique, we hypothesized that training with kettlebells would translate 

into a resultant improvement in strength and power during Olympic style lifts.  This may be of significance when deciding proper training regimens or seeking an alternative to traditional lifting. The research data purporting the efficacy of kettlebell training is, to our knowledge, scarce, 

and scientific examination as to whether this exercise modality positively correlates to Olympic lift strength/power is nonexistent. The purpose 

of this study was to examine the translational effect that a10 week Kettlebell training program would have on strength, power and endurance 

for Olympic style barbell lifts and bodyweight exercises. METHODS: Using a standard periodization model, 15 subjects, age range (20-72 years) 

with various levels of experience in physical fitness regimens underwent a 10 week, 2 day per week program using only kettlebells consisting of 

group (class) training sessions. Each subject was tested prior to (T1) and after the completion of the 10-week session (T2). To determine changes 

in strength, power and endurance subjects were tested on a barbell clean and jerk (3 rep max), barbell bench press (3 rep max), a vertical jump 

and a 90degree back extension to failure. RESULTS: Statistical analysis using paired t-tests were conducted on all dependent variables. Kettlebell training results in a translation of strength, power and endurance measured in traditional lifting techniques. Data demonstrate significant differences 

in bench press strength (51.7 ± 25.0 kg vs 56.4 ± 27.1 kg, p< .05) and back extension endurance (45 ± 5.7 reps vs 54 ± 9.3 reps, p< .05). Kettlebell 

training produced a highly significant difference in the traditional clean and jerk, (30.8 ± 16.7 kg vs 38.5 ± 17.1 kg, p< .001). No differences were 

apparent in the vertical jump. CONCLUSIONS: These data suggest a significant improvement of strength, power and endurance as a result of 

kettlebell training. Although gains in the traditional Olympic lifts were greater than that seen in lower extremity power, kettlebells proved to 

have a considerable transferability to traditional weight training and bodyweight exercises. PRACTICAL APPLICATIONS: Our findings indicate that 

kettlebell training provides a measurable improvement of strength, power and endurance as measured by barbell and body weight exercises. 

Taking into consideration that our subject demographic was broad in regards to training experience and age, our data suggest that kettlebells 

can be used as an effective method for improving fitness and is not restricted to either highly skilled or elite level athletes. While further investigation into this subject is recommended, our data suggests that due to the positive translation of kettlebell training to that of Olympic lifts, the use 

of kettlebells as a training implement is an excellent alternative to traditional weight lifting. 

Now Factor

I was watching a Nick Saban interview one day back during college football season.  Nick Saban is the coach of the Alabama Crimson Tide and arguably one of the greatest coaches in college football history.  He has 4 national championships with no signs of slowing down anytime soon.  So when he speaks, like most people, I listen.  He mentioned two words that really pulled my antennas up.  The words were "outcome oriented."  When you become outcome oriented you lose your edge.  Focus on the now and thrive or focus on the outcome and you will take a dive.  This also came to light in a Mark Twain quote I read recently which stated, "the secret of getting ahead is getting started.  The secret of getting started is breaking your complex overwhelming task into small manageable tasks, and then starting the first one."  Again focus on the now and not the outcome and then one day it will come if you truly put effort into it.  

I see this in clients all the time.  They want to lose weight and instead of focusing on their workout and nutrition they are focused on what the scale says in the mornings when they wake up.  Lose the scale and get your edge back.  I would love for the scale to drop 1 or 2 pounds a day for you but that is not realistic (even though the biggest loser tells us so).  The key to your own personal victory is in the NOW.  Do you exercise?  Do you give it your best effort? Do you track your calories or eat small portions?  Do you drink enough water?  Do you get enough sleep?  Do you handle stress appropriately?  Do you stop to breath deeply and meditate?

If you read all the questions above they become overwhelming but if you break them down into small tasks you can achieve, they all become reachable.  For example:
 Step 1 Wake up drink 2 glasses of water.
 Step 2 Have a healthy breakfast (feel free to list what you will eat and plan ahead)
 Step 3 Visualize your workout and picture yourself working hard
Step 4 Plan your workouts
Step 5 Keep your workouts quick so your energy and mental focus are always higher.
Step 6 Don't sweat the small things (getting rained on, being stuck in traffic, etc)
Step 7 Be in bed by 10pm even if you are just reading.

Your daily/weekly tasks could be shorter or longer than others based on your goal.  But try it!  Get out a pen and a journal and write down the small manageable tasks of tomorrow.

2 months from my marathon

I tell you I am as excited as I can be right now.  My fundraising is going well thanks to some very generous people in my life and I am slowly starting to figure out this marathon training and what works for my body. I can't wait to get out there and give it my best.  I hope I am not getting addicted to running.   Check out my progress on my St. Jude page  www.mystjudeheroes.org/helpchris

Last week on Thursday I ran 7.2 miles in 60 minutes on the treadmill.  I was pressed for time but I did very well and averaged a 8:27 minute mile.  The treadmill was much less impact and a much needed break for my body and it was also very hot outside.

Saturday I had 17miles on my schedule.  I had to postpone it until Sunday however I completed the run in full.  I am attaching an image of the summary of my run (see below).  I started strong but dehydrated and ran out of energy by the end.  I have to be more creative with my hydration and fueling strategies.  I just ordered the camelbak marathoner hydration pack which holds 70oz of water.  That is about 46oz more than I am able to carry now so I think this will help a lot.  I also just purchased the new Brooks Glycerin 10 which are much more cushioned than my old shoes.  They feel awesome.  I think I am finally set for this race.  Now I just have to finish strong with my training and work on my travel arrangements.

Bumps and Bruises

NOTES

Since the long runs have started climbing over the half marathon length my body has been feeling it.  I have definitely had to do some adjusting to my schedule and ensure plenty of recovery time.  I did begin getting some pain in my hip and big toe on my right side.  I think the toe is a result of the hip pain.  I think the hip pain is due to my IT band.  I did some major foam rolling and stretching and feel better now but only time will tell if it will be 100% by Saturday for my next long run.  

Saturday August 18th Long Run

15 miles in 2hrs and 43 minutes.  

I started a little to fast and did not have enough water with me.  I crashed by the end but learning from the bumps and bruises and I know I can do better

Tuesday August 21st workout

6x800m @ 7 min/mile pace  times 3:32, 3:32, 3:32, 3:27, 3:32, 3:29

Trap Bar Deadlift 3x10,8,6

Pullups 3x5

Stretching

Fundraising for St. Jude

If you have not been to my fundraising site please check it out. 

www.mystjudeheroes.org/helpchris

Hard Workout +Easy Run = Spaghetti Dinner

  Today's Workout Wednesday August, 15

(Equipment: 24kg kettlebell and gym mat.) (cost of equipment - $50)

1.Turkish Get ups 5 minutes alternating arms every rep.

2.K.B. Clean and Press ladder up to 5 reps (1,1,2,2,3,3,4,4,5,5) for 3 and a half sets until I hit failure at 4:3.

3.K.B. Swings for 5 mins AMRAP (120 swings)

4.Light 3 mile jog (see below)

Notes:  I felt good today but that was my first run directly after a strenuous  K.B workout.  I was a little tight and had to take it slow but overall a good day.  

www.mystjudeheroes.org/helpchris

Half-Marathon

Sorry I missed a few days.  I took Friday and Saturday off from running.  My body told me to rest.  Sunday I had 12 miles on my schedule but decided to make it an even 13.1 just to see if I could complete a half marathon.  My goal was to do it in 2hrs and I just missed it (see pictures below).  Of course it is hard to set a goal for something you have never achieved, so I feel good about my time.  But the one thing that crossed my mind is how am I going to ever double this distance.  I still have over 10 weeks left to train, so hang in there with me.

The first 5 miles were a breeze and the weather was great this weekend.  I am looking forward to building on this momentum.

Running Behind

Running on-running on empty 
Running on-running blind 
Running on-running into the sun 
But I'm running behind 

The above lyrics sum up how I felt today on my run.  My hamstrings were still very sore from the 147 kettlebell swings I performed on Tuesday.  My calves were killing me from my 3 mile run yesterday (might have pushed it too hard).  I am just hoping that one day I am going to wake up and my legs are going to feel great through this whole process.  

I can tell you 3 purchases I am making this weekend.
1.  Bluetooth sport headphones (I hate cords)
2.  Ipod touch (I can download running apps and its Bluetooth)
3.  Trigger Point Performance, The Grid, Revolutionary Foam Roller (massages the muscles to help flexibility and recovery)

Reasoning for the above purchases:
First off, I am due for a reward for myself for working so hard and sticking to my workouts even when it's hard to fit it in my schedule.  Secondly, I need some music to distract me enough that I don't think about the pain and the distance.  And finally, the grid will hopefully help my muscles recover faster after workouts.  

Marathon Workout 8/9/12

6 mile run (this picture sums it up)  

     

Don't you just love the turtle.  Very motivating.

               

New personal record

Today, I had a 3 mile run on my agenda.  I didn't start until around 5pm and it was pretty dang hot. However, I ran 3 miles in just under 24 minutes.  For me, it was a new personal record by nearly 2 minutes (on outdoor runs).  I don't think I could have made it a step further than 3 miles, but it still feels great to start setting personal marks.

Marathon Workout August 8th, 2012

3 mile run in just under 24:00

www.mystjudeheroes.org/helpchris  


Tech Review:

I love this app if you don't have it then you need to get it.  Endomondo!  It tracks your distance, pace, total time, and even tells you how much to drink.  It is my favorite running app.

      

Gimme A Break!

Phewwwww!  After that long run on Sunday you couldn't strike a match under me and get me off my butt yesterday.  I got a good nap in and some much needed nutrition -- which may or may not have included some chocolate chip oatmeal cookies.  

Today's Workout: Medium cross train day

Kettlebell Clean and Press Ladder up to 3 with a 24kg K.B.  5x.  

10 pushups after every round for a total of 50

7 minutes of K.B. Swings (24kg K.B.) (50-60% of max effort) 147 swings total. 

1 hour hike @ Radnor lake.

Lesson of the day by Sir Issac Newton:

Every time your foot hits the ground when you are out running, your body is absorbing an equal and opposite force.  The bigger the strike, the bigger the strike back (body weight, speed and efficiency effect the size of the foot strike).  It has been estimated that your body absorbs forces of 1.5 to 3 times your body weight every time your foot strikes the ground.  

I weigh 200lbs, so lets go to the extreme and say I absorb 3x my body weight every time I land.  That would be 600lbs per foot strike.  From my reading, it appears that you have approximately 90 foot strikes a minute (which I am sure can vary widely).  Let's do the math: 600lbs x 90 foot strikes equals 54,000lbs per minute that I am placing on my body while running.  60 minutes multiplied by 54000lbs equals 3,240,000lbs per hour.  I think you get the point.  I deserved my day off and my cookies.  Recovery is key to performance.  Training is the Yang, then recovery is the Yin.  Stay balanced.  

.  

Motivation! August 2nd, 2012

Today it was hard to get motivated to run.  I pulled out my St. Jude Heroes marathon kit and began to look at the pictures of the beautiful children I am running for (Stephie cry's every time she sees them and it makes me tear up) and it was great motivation to get off my rear end. We have no excuses not to take care of our bodies when we are healthy.  Watching the Olympics is inspiring.  There is a man running with no legs.  He has every excuse to not get up in the morning and train but he does and he excels.  God gave us a body that can handle almost anything but it's our minds that become weak.  If we train our body we train our mind.  It will positively effect your job, family, and health if you just get up and move.  You can do it and I can too.  Let's make our families proud.  Let's inspire our co-workers and friends.  Let's do it for the children who are watching and learning from everything we do.  And most of all let's do it for ourselves, God knows we are worth it.  If you have not had a chance to look at my St. Jude's Heroes page please take the time to check it out. www.mystjudeheroes.org/helpchris

Nutrition

Wild Caught coho salmon, steamed kale, mashed potatoes 

Coconut Milk, Spirulina, frozen mango chunks, 1/2 banana, hemp protein, chia seed smoothie 

Trader joe's blueberry waffles and agave maple syrup mixture, Scrambled egg whites (with one whole egg) 

Scrambled egg whites, oatmeal with raw honey, orange slices, and a glass of ORGANIC milk.

Marathon Training August 2nd, 2012

5k treadmill run with varying incline .5 to 4.5.  Time:  24:16 (just under 8 min mile)

Duck walk with mini bands

Dynamic stretching

Felt great today after a day off on Wednesday.  Sunday is going to be a big test for me with a 12 mile run on my horizon.  I embrace the challenge and I am thankful I am healthy enough to have this opportunity and I plan to make the most of everyday I have left to train.  Stay tuned for more updates.  I really appreciate your support and those of you who have already donated.  You know who you are and each one of you are very special to me.  Even if you can't donate your encouragement is uplifting.  

chris

Disappointment. July 31, 2012

What I learned about myself today:

I don't know how you passed the time when you were a kid, but I myself was winning World Series' in my backyard almost everyday.  "First and Third, two outs, bottom of the 9th, game 7 of the World Series, Chris Stewart steps to the plate.  Chris already has 3 homeruns on the night and one more will win the Championship for the Oakland A's.  He watches ball one, spits out some sunflower seeds and steps in for the second pitch.  'Crack!'  It's deep!  It may be out of here... it's gone and the crowd goes wild! 'Roar!' and he is being carried from the field on his teammates' shoulders!"  As a kid I really thought I could hit a 99mph fastball 450ft and to this day, even as an adult, I still think I should excel at everything I face.  Now, I have the challenge of running a marathon and when I have a bad day, it just kills me.  So, I set out to research the latest gear and the most high tech shoes, thinking: "It can't be me; it must be my equipment."  During the course of my research, I stumbled upon this article in the NY Times 'Well Blog.'  http://well.blogs.nytimes.com/2010/10/04/weight-classes-aim-to-balance-races/?smid=pl-share.  I am 208lbs and I expect to run a marathon as quickly as someone who is 150lbs.  Physically, it is just not possible.  But in my head, I see myself crossing the line and qualifying for the Boston Marathon.  However, the article states that running an 8 minute mile at my weight is like someone 50lbs lighter running a 6 minute mile during a marathon.  Still, it's not very reassuring to know that a bunch of 150lb weaklings can kick my butt at something, so I'll have to take some comfort in knowing I could body slam them at the finish line.  

Marathon Training July 31st

30 minute run in 95 degree heat.  Distance = not good

I will try again tomorrow and I will do better.  No excuses!  ...Even if I am a "Clydesdale," in "marathon speak."

12 weeks out from my first marathon

For those of you who know me, you should know I really hate running.  I recently read a book about the life of Pat Tillman and was inspired by his desire to face challenges.  I chose to run a marathon because it is my most hated and feared athletic endeavor and in the process I plan to raise money for St.Jude.  St. Jude is a charity close to mine and Stephie's (my girlfriend) hearts.  We both spent time in this type of hospital when we were children.

I am just over 12 weeks out from the Marine Corp marathon.  My training method includes very little long distance running and a lot of high intensity interval training so I'm a little nervous but I am sticking to my plan.  I rocked yesterdays workout which included 10x200m sprints (37 seconds each on the treadmill with 1:30 rest in between each).  This workout was brutal even though the total mileage was only just over a mile.

Today I rowed 45s rested 45s, rowed 1:30 rested 1:30, rowed 3:00 and rested 3:00 and repeated this for a total of 3 times which I accrued a total of 4455 total meters (almost 3 miles).  I also did 5 pullups, 10 pushups, and 15 body weight squats as many rounds as possible in 10 minutes for a total of 7 rounds (I was huffing and puffing by the end).

I plan to go on a strict diet the next 12 weeks to maximize my training and recovery.  Running may be 90% mental but I believe training is 90% diet.  This is to ensure adequate rest and recovery from such high intensity workouts.

My endurance is slowly increasing however each day the workout is a major challenge.  I am finding them to be physically and most of all mentally challenging.  I do not know what is going to help me more come race day the physical or the mental conditioning.  I have included quotes about the mental aspects of running.  Hope they help you as they have helped me.

"You have to want it, you have to plan for it, you have to fit it into a busy day, you have to be mentally tough, you have to use others to help you. The hard part isn't getting your body in shape. The hard part is getting your mind in shape."
-Amby Burfoot

 "Mental will is a muscle that needs exercise, just like the muscles of the body."
-Lynn Jennings

 "The only one who can tell you 'you can't' is you. And you don't have to listen."
-Nike

"There are people who have no bodies, only heads. And many athletes have no heads, only bodies. A champion is a man who has trained his body and his mind, who has learned to conquer pain for his own purposes. A great athlete is at peace with himself and at peace with the world; he has fulfilled himself. He envies nobody."
-Coach Sam Dee

"Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough."
-Hal Higdon