Training For Life

Crossfit was originally a popular workout for policemen, firefighters, and military personnel, but is now used by many fitness enthusiasts in the general population. It is not a single workout, but rather a fitness style that combines intense cardiovascular intervals (such as rowing or sprinting), with full body weight training (such as kettlebell swings and squats), with agility training (such as rope climbing and bear crawls).

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body.

What’s so bad about a little bubbly liquid?
Lots and lots of calories and zero nutritional value. Sugary soft drinks account for almost 10% of the average American’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fiber, or minerals your body needs to function. Because soda’s missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of hundreds of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.

Your odds of becoming obese increase as much as 1.6 times for every 12 ounces of soda you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Reality check: at most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.

Go directly to fat jail.
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs; you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch. Do not pass go. Do not collect $200.

I’ll just switch to diet soda!
Not so fast. Recent studies show that over time diet sodas still cause weight gain. If you drink 2 or more servings of diet soda a day you are 5 times more likely to increase dangerous visceral fat in your midsection. That extra fat puts you at greater risk for diabetes, heart disease, and other chronic illnesses.

Let’s say you only drink a single serving of diet soda a day. Diet soda is still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet soda can actually make it that much harder move the scale in the right direction. And let’s not forget the artificial sweeteners in diet soda – a BIG no-no!

Instead of sodas, why not reach for healthier and even more refreshing beverages?
If you won’t give up the carbonated bite of soda, mix two parts seltzer water with one part 100% fruit juice – like powerhouse pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins. Embrace homemade smoothies made with fresh fruit and almond milk or greek yogurt for added protein.

Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener. Or reach for that oldie but goodie, pure H2O.

Arturo Espitia Certified Personal Trainer Everett, WA

Q: I'm trying to eat more organic foods, but a lot of natural products don't have labels. How do I track calories, fat, carbs and other important nutrition facts?

A: This is the problem with most calorie counters and other online nutrition trackers today—they assume you're eating processed junk. You're ahead of the game by making the switch to nutrient-dense, minimally processed foods. When you eat a variety of fruits, veggies, and carbs packed with fiber, the rest will work itself out.

While you can't keep track of the exact numbers for calories, fat, carbs and other things without a label, you can be mindful of your portion sizes. The easiest way to do this is by learning the basic exchange of food for calories, fat, etc, to estimate your total intake. Use the general guidelines below to keep track of your approximate intake of calories, carbs, fat and protein.

Vegetables

1 cup raw leafy, 1/2 cup cooked or raw , 3/4 cup juice and 1/2 cup of cooked dry beans all have around 25 calories, 5 g of carbs and 2 g of protein.

Fruits

1 medium-sized fruit, 1/2 cup canned or chopped fruit, 1/4 cup fruit juice or 2 tbsp of dried fruit contain about 60 calories and 15 g of carbs.

Breads and Cereals

1 slice of bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta all have around 75 calories, 15 g of carbs, 3 g of  protein and 0-1 g of fat.

Meats, Eggs, Nuts

1 ounces meat. a handful of nuts, 1 egg and a 1/2 cup of legumes run about 75 calories, 7 g of protein, 4-6 g of fat (varies depending on cut of meat).

Oils, Butters

1 tbsp olive oil, flaxseed oil, fish oil, or peanut butter has around 72 calories and 8 g of fat.

Dairy

1 cup milk, 1/2 cup cottage cheese and 1 slice of cheese have about 100 calories, 12g of carbs, 8 g of protein and 0-4 g of fat.

Arturo Espitia Certified Personal Trainer Everett, WA

A new study published online in the journal Obesity found that people who worked out with a group or team lost a similar amount of weight. Researchers from The Miriam Hospital and Brown University analyzed results of more than 3,300 participants from the 2009 Shape Up Island campaign and found that people who felt motivated by their team increased their odds of losing weight by up to 20 percent. Is your gym buddy slowing you down? Find a new workout partner who’s motivated.

Read the full article at ScienceDaily.com >

Certified Personal Trainer, Arturo Espitia Everett, WA

Obstacle mud runs exploded in popularity in 2011. Races like the Tough Mudder, Spartan Race, and Warrior Dash require athletes to display both strength and endurance as they navigate obstacles spread out over courses ranging from 3 to 12 miles. That combination can be a challenge for many athletes. Most runners have no problem completing the distance, but often lack the strength to handle the challenges. Many anaerobic athletes breeze through the challenges, but struggle with distance running. Here are some strategies for not just surviving but thriving in an obstacle mud run:

1. Train Like You Will Race

One of the attractions of obstacle mud runs is the unexpected. Athletes never know what kind of challenge waits at the next turn. But chances are it’s something that will require an effort of pushing or pulling after running between a half-mile and two miles. That’s why Darcy Norman, a performance specialist at Athletes’ Performance, recommends beginning with a circuit that could include 400 meters of running, 10 pull-ups, and 20 push-ups. “See how many circuits you can perform in 15 minutes,” Norman says. “Just make sure you’re not sacrificing quality for quantity.”

2. Work Up to Race Distance

Anyone who has trained for a marathon knows the importance of working up to where you can do a run of 18-to-20 miles, if not longer. With obstacle mud runs, the challenge is to simulate the race with training sessions that last as long as the race itself. A 3-mile obstacle mud run takes many athletes just 40 minutes to an hour. A longer version of the circuits described above can be sufficient for training. But a race like the 13-mile Tough Mudder requires a longer regimen. Eric Stratman, owner of The Next Level training center in Tampa, prepared athletes for the Tough Mudder by putting them through progressively longer sessions. One 75-minute circuit included a 2-mile run followed by rope climbs, another 800-meter run, pushing a “Prowler” weight sled 200 meters, another 800-meter run, various 200- and 400- meter runs (backward, lateral shuffle), tire tossing, a 200-meter “farmer’s carry” of 45-pound weight plates, and a whopping 50 Burpees. “Tough Mudder is not a race your average athlete can show up to and hope to complete,” Stratman says. “The obstacles will be too much. You have to train accordingly.”

3. Don't Forget Distance

Many athletes accustomed to the high-intensity, anaerobic training of CrossFit and similar programs lack the aerobic base of distance runners. That’s why distance running should be part of the training equation. “You need that aerobic base to be able to repeat this effort over and over,” Norman says. “Some endurance runners go long and slow so much that they need to do more intervals, whereas your anaerobic athletes need to do some long and slow stuff. You need both.” Check out miCoach.com for cardio plans for various race distances.

4. Get Uncomfortable

Obstacle mud runs are known for making athletes uncomfortable, whether it’s crawling commando-style under barbwire through mud or navigating through icy water obstacles. Laurel Blackburn, who trains athletes for the notorious Spartan Death Race, the annual Vermont event that can go on for days, will have clients pull heavy rocks up from the bottom of her cold swimming pool. She’s also had them crawl on their bellies across a field and then hosed them with cold water. “People have an aversion to being cold and dirty but you have to get over it,” Blackburn says. “The more you can simulate actual race conditions, the better prepared you’re going to be.”

Certified Personal Trainer Arturo Espitia Everett, WA

Ready to make 2012 an outstanding year? Here are some simple ways to use the technology at your fingertips to reach your health and fitness goals:

1. Put your goals where you can see them.

New Year’s resolutions have a tendency to disappear a few days into January, so put your goals where you can see them. We recommend putting “I WILL…” and your resolution on the homepage of your computer, your mobile device, and your monitor at work so that your goals are in your face every time you power up your machine, make a phone call, or check your email.

2. Tweet your progress.

Social media is a great tool to help support your resolution. Start out by announcing a measurable, attainable goal with a deadline (ideally the first quarter of 2012) and recruit Facebook friends and tweeps who can help support your initiative by training with you, sharing healthy recipes, providing you with extra motivation at work, or simply not tempting you with treats along the way. Tweet your goal @coreperformance or write on our Facebook wall so that we can offer support and encouragement.

3. Celebrate!

Social media is also a great tool to demonstrate progress and celebrate success. Too often we talk about resolutions failed but not enough about what has been accomplished. So if you run your first 5k, lose your first two pounds, or simply have more energy to play with your kids, celebrate it! Celebrating generates momentum and helps keep you motivated to achieve your next goal.

4. Track your performance.

Whether you track your run with an app on your phone, use an online workout tracker, or log your daily food intake on your computer, technology can help you keep track of your performance and identify trends to help you better succeed. Core Performance tracking and reporting tools allow you to track your weight, energy levels, quality of sleep, pain and soreness, productivity, overall mood, impact on others, and willingness to train. Fill in your trackers daily and see your progress charted over time in your Reports section. Become a member to access these tools for free.

5. Schedule your workout like an appointment.

Scheduling your workouts like you would other meetings or appointments

(and sticking to them) is imperative when you consider your busy schedule. Carve out time on your calendar and identify a support team to help you make it a reality. Your family, coworkers, assistant, significant others, and friends should all be aware of your commitment so they don’t see your workout time as “free time,” but rather as regularly scheduled appointments.

Arturo Espitia Certified Personal Trainer Everett, WA

Advocates of barefoot running argue it’s the way evolution wants us to run—and they’re right. However, this ignores the fact that we spend the majority of our lives locked into regular shoes. Rarely do we go barefoot anywhere.

Before you start running in your new barefoot running shoes or minimalist shoes, let your feet adjust by wearing them to the store, the office, and around the house. Next, work on building strength in the tiny muscles on the bottom of your feet, also known as your foot intrinsic muscles. Here's how:

• Short Foot: From a seated position with your shoes off, cup the bottom of one foot—without curling your toes—so that it makes a ‘cave.’ Cup your hand against a flat surface to use as a reference. Once you’ve got this down, the next steps in the progression are maintaining this foot position while standing, while performing a lunge, and eventually while balancing on one foot.
• Toe Spreading: Sit barefoot. With one foot at a time, spread your toes apart as best you can, hold for two counts and release. Think of it not as creating a claw with your foot, but rather as trying to move your toes independently from each other.

When you’re ready to hit the road in your barefoot shoes, start with a half-mile run and work up to your regular distance over a two-week period. After you run, take a tennis ball or golf ball and roll it back and forth along the arch of your foot, focusing on sore spots. Do this for 30–60 seconds per foot to ease soreness and improve your barefoot running.

Arturo Espitia Certified Personal Trainer Everett, WA

Q: Is it better for me to run before lunch or before dinner?

A: The best time of day to run is the time of day that you will actually do it.

That being said, running in the morning before work may be the ideal time to run fast and burn fat.

After you exercise, your body enters a state of “excess post-exercise oxygen consumption,” or EPOC. Your metabolism is soaring during EPOC, especially if you’ve just performed high-intensity intervals (like the ones in this workout). So you’ll burn more calories throughout the day.

What’s more, research shows that your heart rate may be lower in the morning, which would allow you to run at a higher intensity with a lower perceived effort compared to other times when your heart rate is higher. So hitting the road early might be the ideal time to set a new personal best.

No matter what time of day you choose to run, always fuel up first. Eating and hydrating helps you feel energized so you can perform your best. Try a healthy snack with combination of carbohydrates and protein, like a glass of chocolate milk or toast with peanut butter.

Certified Personal Trainer Everett, WA Arturo Espitia