tag:blogger.com,1999:blog-33928394052805233902024-02-25T23:01:29.379-08:00JKF Fitness and Health BlogA blog about fitness, working out, feeling good, losing weight, gaining muscle; but in a cool way that's hopefully humorous and helpful. Check out our website for more free stuff at http://www.jkffh.com/Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-3392839405280523390.post-467975495796932172018-07-10T13:06:00.000-07:002018-07-10T13:15:32.858-07:00The Skinny on Walking<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT7VfpBoRalWuTSzWwPQoMq25zymu4cHxx9TSq4TEd_oINSYjrFr9hyphenhyphenWofvtcndC77AYDNSmc3dmWEATKzsHj1ekHW8FVNVnRcHHa71xwnCH8KP5svSokBFJLVY0jU_43fd65C9h9FCdJ0/s1600/Three+attractive+young+women+talking+a+walking+together.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Health benefits of walking" border="0" data-original-height="1207" data-original-width="1600" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT7VfpBoRalWuTSzWwPQoMq25zymu4cHxx9TSq4TEd_oINSYjrFr9hyphenhyphenWofvtcndC77AYDNSmc3dmWEATKzsHj1ekHW8FVNVnRcHHa71xwnCH8KP5svSokBFJLVY0jU_43fd65C9h9FCdJ0/s400/Three+attractive+young+women+talking+a+walking+together.jpg" title="Women Walking JKF Fitness & Health" width="400" /></a>While I would love to say that walking can be just as effective of a workout as running, I can’t, because I would be lying to you. In fairness, the two really shouldn’t be compared against each other. Running due to larger muscle recruitment, greater forces exerted and faster motion capability will always have the proverbial ‘leg up’ on walking. With that being said, walking is a really good form of exercise and can help you reach your fitness and weightloss goals.<br />
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As a life long track athlete, who has marveled at race walkers (checkout the olympic walkers on <a href="https://www.youtube.com/watch?v=W1sxFgTUbWo" target="_blank">youtube</a>), I don’t scoff at walking. In fact, walking is the suggested workout over running for many people. For example, those with knee, ankle and back problems and also for people who are overweight to obese. Walking is more of the default component of cardio workouts for my older clients and something that I encourage my clients of all ages to do more of every day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVN1tyRbdXpSTUclnKEpiMjJdkwKW6m7luu0C3yseWG6ymM1jQBvxmjN8hr5BV9LifjZOhBzR39Cgt7BM2dXjgrK66c-r4tM298NwcVrHJRa68mWw2fXuykUNNxK8j0MSnz_WII9J8F1u/s1600/Young+adult+man+and+woman+doing+running+exercise+on+treadmill+in+modern+fitness+center.+Toned+image..jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="walking to get healthy on the treadmill" border="0" data-original-height="1068" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVN1tyRbdXpSTUclnKEpiMjJdkwKW6m7luu0C3yseWG6ymM1jQBvxmjN8hr5BV9LifjZOhBzR39Cgt7BM2dXjgrK66c-r4tM298NwcVrHJRa68mWw2fXuykUNNxK8j0MSnz_WII9J8F1u/s320/Young+adult+man+and+woman+doing+running+exercise+on+treadmill+in+modern+fitness+center.+Toned+image..jpg" title="Walking in the gym JKF Fitness & Health" width="320" /></a></div>
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Walking is a lower impact exercise and can be done for longer periods of time. The Mayo Clinic points out some of the best benefits of <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261" target="_blank">walking</a>.<br />
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When it comes to a walking workout, I challenge clients by varying the speeds and inclines on the treadmill. I will also use light dumbbells to better engage the arms and core during the walk. One use of dumbbells is to simply hold them during the natural arm swing movement while you walk. Another variation you can try during your walk is to do an exaggerated runners arm pump. And finally, a favorite move of mine with dumbbells is to do almost a bicep curl arm pump while walking.</div>
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Here’s a 30 minute treadmill workout to take your walking routine to the next level.</div>
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(Note: try to never hold onto the treadmill while walking, even when at an incline)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkOPn9Yw1FBQDGUJZMM5gIy4srb6SSgqf1k7LrQeBi9HmxrvU6d3hCteXpE87vos5uOSWem6TbpT-YSIg3jTCymVvKJphnpL7zone-DZVfohOZ8lyP3MGJsL2bujbevR6XpMsxwHGRZd80/s1600/Screen+Shot+2017-11-22+at+3.33.24+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Treadmill Walking Workout to lose weight" border="0" data-original-height="1066" data-original-width="1006" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkOPn9Yw1FBQDGUJZMM5gIy4srb6SSgqf1k7LrQeBi9HmxrvU6d3hCteXpE87vos5uOSWem6TbpT-YSIg3jTCymVvKJphnpL7zone-DZVfohOZ8lyP3MGJsL2bujbevR6XpMsxwHGRZd80/s640/Screen+Shot+2017-11-22+at+3.33.24+PM.png" title="Walking Treadmill Workout JKF Fitness & Health" width="601" /></a></div>
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Parts of this post were featured on NBC News BETTER</div>
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<a href="https://www.nbcnews.com/better/health/why-walking-most-underrated-form-exercise-ncna797271" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img alt="Why walking is underrated NBC" border="0" data-original-height="630" data-original-width="1200" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Ntx8NGHI32_TZe2-uEf4EardJ2z6i5SG7IOgRfmu6MOvsrSu7VBGhxO-yGBbaItMyhx9LwZDfNummjFX4pcd3C9p06wY5sMUev7z9sbGfbDYMDr_BocRzm7NV6AN3ufTpybSYyMOXzWn/s200/better-social_ac48fa98f4ee6e6e3513b895dc780f17.png" title="NBC News BETTER on Walking" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9wfilYIYAbOLAsWMjC0oUNorViCvF6nojtI8UGun4RY2UzR4NJ1HX-ZN0TAdR2I1gdEgXyHXGhTh8VaeqmFb7KvUc7WNrLLxvZHaAB2Q2lB95cLbBYNXFLC73dEcK1ODOO4TKI9Gyugp/s1600/nbc-news.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="140" data-original-width="362" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH9wfilYIYAbOLAsWMjC0oUNorViCvF6nojtI8UGun4RY2UzR4NJ1HX-ZN0TAdR2I1gdEgXyHXGhTh8VaeqmFb7KvUc7WNrLLxvZHaAB2Q2lB95cLbBYNXFLC73dEcK1ODOO4TKI9Gyugp/s320/nbc-news.png" title="NBC News" width="320" /></a><span style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;">So there you have it. Good luck with integrating walking into your fitness routine. It is not only a good way to get and stay in shape, but also to explore your surroundings. Here’s to seeing you on walks around the world.</span><span style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></span><span style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jMA-iQdmtw6xJ5dLI4wlqzjwpa7STTEIlcwvFW7b1NlZ9hstxzIV2vF9N65zORlhs-FcosJ9VY7Mh5Ic7PUWzrwfSbG89KGBsorKhrR7SAVFNsJD46m7cZHXIVGHFx4QYyku6j343le1/s1600/Group+of+hikers+with+backpacks+and+sticks+walking+on+a+mountain+at+sunset+-+Four+friends+making+an+excursion+in+the+nature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Outdoor walking to get healthy" border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jMA-iQdmtw6xJ5dLI4wlqzjwpa7STTEIlcwvFW7b1NlZ9hstxzIV2vF9N65zORlhs-FcosJ9VY7Mh5Ic7PUWzrwfSbG89KGBsorKhrR7SAVFNsJD46m7cZHXIVGHFx4QYyku6j343le1/s400/Group+of+hikers+with+backpacks+and+sticks+walking+on+a+mountain+at+sunset+-+Four+friends+making+an+excursion+in+the+nature.jpg" title="Walking on a hike in nature JKF Fitness & Health" width="400" /></a></div>
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Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com18tag:blogger.com,1999:blog-3392839405280523390.post-86845888426397725802018-07-02T11:15:00.002-07:002018-07-02T11:17:43.846-07:005 Tips to Make Your Summer Travel Plans Your Fittest Ones Yet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEOa7P86k73VYDyTCYIn_Di2pwugX7X3srOmevGbys3JynExib9s8N0fwVFFRX7o7b3lGiHo5I238YNrSj3vCrhEymEgGQPzar5q9thnkWJXgL9c5FUqYc9fNGN21OCF25Rjn1zG2_2Iu9/s1600/2018-01-24+06.38.56-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Brooklyn skyscape" border="0" data-original-height="686" data-original-width="1600" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEOa7P86k73VYDyTCYIn_Di2pwugX7X3srOmevGbys3JynExib9s8N0fwVFFRX7o7b3lGiHo5I238YNrSj3vCrhEymEgGQPzar5q9thnkWJXgL9c5FUqYc9fNGN21OCF25Rjn1zG2_2Iu9/s400/2018-01-24+06.38.56-1.jpg" title="" width="400" /></a></div>
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<span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">Summer travel season is officially in full swing and I wanted to share some vacation and travel tips with you to keep your fitness and workout routines humming. </span></span></div>
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<span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">When traveling for work, I find a quick workout to be a great way to focus my mind, get my energy levels up and destress from the various modes of transportation. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqs5yL3UuEHNhKv2k2GQP6pTAQno0sngJ6TB7tQYGcICOM9Cq1p9l7pm6g7Mw4_A6SfvdZdpgn0cOhy6XdaeF7mKiGXASqtF_1ib3tSANGBDy38ilN7htQbbqUd52M_PHpxD7isKRMnMIn/s1600/2017-06-20+13.59.07.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><span style="font-family: "times" , "times new roman" , serif;"><img alt="fire island, boat, water, vacation" border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqs5yL3UuEHNhKv2k2GQP6pTAQno0sngJ6TB7tQYGcICOM9Cq1p9l7pm6g7Mw4_A6SfvdZdpgn0cOhy6XdaeF7mKiGXASqtF_1ib3tSANGBDy38ilN7htQbbqUd52M_PHpxD7isKRMnMIn/s200/2017-06-20+13.59.07.jpg" title="Fire Island Pier" width="150" /></span></a><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span><br />
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<span style="font-family: "times" , "times new roman" , serif;">When it comes to vacations, I may be one of those rare people who really look forward to having the time to focus in on my fitness. Vacations are in my opinion the perfect time to re-incorporate working out into your daily routine. Like many professionals, my daily routine can be pretty overwhelming, leaving me crunched on time to get in my workouts. Thus, when on vacation I take all the time in the world to do my dream workouts (whether that’s extra stretching, long yoga sessions, or killer 2 hour gym sessions).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDTTJWtTTIitRoPv09rTR8ocxUgZwEl7-_fHmU9hCYWf-aDQNzSNrrgzLnbRvb5IKQKKeBFb8MtJSLrLgY-wEL7ire4p2sWYloyg856ZDDi5GHh-7tyB781z0gr6uA4oem2WEu3bs7u3My/s1600/Screen+Shot+2018-07-02+at+1.14.10+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="jump squat, vacation, workout" border="0" data-original-height="1082" data-original-width="1600" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDTTJWtTTIitRoPv09rTR8ocxUgZwEl7-_fHmU9hCYWf-aDQNzSNrrgzLnbRvb5IKQKKeBFb8MtJSLrLgY-wEL7ire4p2sWYloyg856ZDDi5GHh-7tyB781z0gr6uA4oem2WEu3bs7u3My/s200/Screen+Shot+2018-07-02+at+1.14.10+PM.png" title="John Ford Workout Jump" width="200" /></a><span style="white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></div>
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<span style="white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">An important takeaway for vacation and travel workouts is to emphasize routines and activities that you enjoy and/or make you feel good (or are at least good for you - because those will make you feel good in the end).</span></span></div>
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<span style="white-space: pre-wrap;"><span style="font-family: "times" , "times new roman" , serif;">Here are a few tips on how to make your next travel plans your fittest ones yet</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFvHL02d5zQOFE-YEX3siDPbJCBSo8BGCsllYrG25sKqcP4RzVQYY8-A7HsseQeKlPTwdBdkamibDkk3vjdqgvOQHkUza99O7pzZc14mT29luiawReg2wamc34Ek9NQsFehs3zv9kZnqu/s1600/Screen+Shot+2018-06-26+at+12.53.45+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Yoga, vacation, travel, workout" border="0" data-original-height="806" data-original-width="1256" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFvHL02d5zQOFE-YEX3siDPbJCBSo8BGCsllYrG25sKqcP4RzVQYY8-A7HsseQeKlPTwdBdkamibDkk3vjdqgvOQHkUza99O7pzZc14mT29luiawReg2wamc34Ek9NQsFehs3zv9kZnqu/s200/Screen+Shot+2018-06-26+at+12.53.45+PM.png" title="Daily Yoga" width="200" /></a><span style="font-family: "times" , "times new roman" , serif;"><span style="white-space: pre-wrap;"><b>1.) Morning Yoga/Stretching:</b> If you’re like me, you might always have the best of intentions to wake-up earlier in the morning to do a little yoga or stretching but the time crunch of getting into work, kids, eating or sleeping more gets in the way. While on vacation I like to leave my mornings open so I can leisurely wake-up and either do a 10 to 30 minute yoga routine or a stretching session. The app Daily Yoga or on YouTube - <a href="https://www.youtube.com/user/yogatx" target="_blank">YogaTX</a> </span>are good yoga options. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;">And here are two stretching series I designed: <a href="https://youtu.be/7ZrKUygt5WI" target="_blank">Sitting Stretch Series</a> and <a href="https://youtu.be/G60rE5zfIJU" target="_blank">Standing Stretch Series</a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbFoiUG3W6xBlXshS4nonpC8A2x7GG8tulOPyju8f-bu5w-4f0LXKcMAZQOOAEQrmYTPtQRNTdVnU2h3N4OKnsjw9SCBXJmyaCxyNfGWTFcxHAuG6NoSW9V5cZohcEWgaSAVW8i6PAEnbi/s1600/Screen+Shot+2018-06-26+at+12.54.05+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="stretching, workout, JKF Fitness & Health" border="0" data-original-height="264" data-original-width="786" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbFoiUG3W6xBlXshS4nonpC8A2x7GG8tulOPyju8f-bu5w-4f0LXKcMAZQOOAEQrmYTPtQRNTdVnU2h3N4OKnsjw9SCBXJmyaCxyNfGWTFcxHAuG6NoSW9V5cZohcEWgaSAVW8i6PAEnbi/s400/Screen+Shot+2018-06-26+at+12.54.05+PM.png" title="JKF Fitness & Health Stretching videos" width="400" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>2.) Runs:</b> As a former competitive runner turned recreational runner, I love exploring my vacation or travel locale with a run. The two apps I use most frequently to track and guide my runs are <a href="https://www.mapmyrun.com/)" target="_blank">MapMyRun</a> and <a href="https://www.nike.com/us/en_us/c/running/nike-run-club)" target="_blank">Nike Run Club</a>. A cool feature of these apps is they can actually provide suggested routes right in the app for your current location. It’s also always a good idea to check with your front desk or check local running sites on the dos and don’ts of running in your area: for instance best times, safe neighborhoods, and proper footwear and attire.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>3.) Best Travel Equipment:</b> I will occasionally bring some equipment with me. A pack of <a href="https://www.amazon.com/gp/product/B00GF0KOXM/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1" target="_blank">resistance bands</a> <span id="docs-internal-guid-a0c951b5-5c1a-4350-6868-bcec0cc2ed1f" style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">or my TRX cables. Both are great because they are pretty small to travel with and not too heavy. Plus, they make it easier to do pull movements and are also a source of resistance for workout moves. I’ll also travel with a small jump rope (<a href="https://www.amazon.com/gp/product/B013SGDFTU/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1" target="_blank">my rope of choice</a>)</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b>4.) Workouts!:</b> And of course these tips wouldn’t be complete unless I gave you a few JKF Fitness & Health custom designed workouts. Try my newest Travel workout which has its own accompanying </span>video: </span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/JzfKxiGDKwc/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/JzfKxiGDKwc?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">And here’s a breakdown of all of the moves:</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">1. Jump Rope - 2 mins</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">2. High Knees - 45 seconds</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">2. Butt Kicks - 45 seconds</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">4. Jumping Jacks - 45 seconds</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">5. Speed Walkouts - 45 seconds</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">6. Bulgarian Split Squats - 20 each leg</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">7. Forward and Back Dive Push-ups - 10 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">8. Jump Squats - 30 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">9. Heel Touch Sit-ups - 30 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">10. Close Hand Push-ups - 20 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">11. Bent Over Row (Cable or Resistance Band) - 20 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">12.Push-ups - 20 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">13. Bent Over Row (Cable or Resistance Band) - 20 reps</span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;">14. Wide Hand Push-ups - 20 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">15. Bent Over Row (Cable or Resistance Band) - 20 reps</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">16. Pilates Teaser Series (3 moves, (1) legs held up and out, upper body and arms back and sit-up to reach toes, (2) Sitting almost upright with arms extended above head, lower and lift legs, (3) V-up motion - 10 reps of each move</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">17. Jump Rope - 2 mins</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>Additional Workouts:</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;">•<a href="http://www.jkffh.com/#!workouts---travel-workout/cvgh" target="_blank">Original JKF Fitness & Health Travel Workout</a></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;">•<a href="http://www.jkffh.com/#!workouts-at-home-routine/c10t4" target="_blank">JKF Fitness & Health Home Workout Routine</a></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b>5.) Final Takeaways: </b>Take advantage of the facilities at which you’re staying. If they have a gym or offer classes or running groups, be sure to check them out. Keep it rolling when you get home. Tried out some of the suggested routines above? Start tracking your progress with an app like FitNotes to see how you’re improving with reps, time, weight or resistance level. For instance, I’m challenging myself with some great pull-up and push-up challenges at the moment. I superset 15 pull-ups to 25 push-ups and see how many times I can go through in the shortest time possible. And lastly, be flexible. As my sister reminds me constantly, never let perfect be the enemy of done. If you crunched on time, sometimes the best thing to do is just a quick 20 minutes of cardio, or a 10 minute cross-training session, or a short stretch sequence. The important thing for your long term health and fitness goals is to get in those quality “active” minutes for your weekly total. Remember the CDC recommends 150 minutes of moderate intensity activity or 75 mins of intense activity a week to be healthy.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPUGMxlQO3mpf8hCLWPQls1LnFCr0VaT5ecVqQ8yZS3vbMkv8M7Djf1qXM9YI-Xk_cEPXnmj7o0BGEbw0LAb_z3sArRtMd1JWO-ApVGMhsG0tikx9ApIi93svEpqlYEN8e92ilN-hS-ekZ/s1600/2017-06-16+12.39.18.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="John Ford, bags, travel, vacation" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPUGMxlQO3mpf8hCLWPQls1LnFCr0VaT5ecVqQ8yZS3vbMkv8M7Djf1qXM9YI-Xk_cEPXnmj7o0BGEbw0LAb_z3sArRtMd1JWO-ApVGMhsG0tikx9ApIi93svEpqlYEN8e92ilN-hS-ekZ/s320/2017-06-16+12.39.18.jpg" title="John Ford Travel Bags" width="240" /></a><span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
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Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com6tag:blogger.com,1999:blog-3392839405280523390.post-24572337526319646802016-11-25T13:18:00.000-08:002016-11-25T21:08:34.965-08:00Interval Cardio Workouts Great for Getting you through the Holidays<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/cYvPxD7tKDI" width="560"></iframe><br />
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Let me start by wishing everyone a belated Happy Thanksgiving and I hope everyone’s Holiday seasons are off to a great start. <br />
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In the Nov/Dec issue of <i>Muscle & Fitness Hers</i> I gave them a tip for their Healthy Happy Holiday Survival Guide.<br />
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The holidays can be a stressful time and keeping up with your workout regimen shouldn’t be a contributing factor to your stress. My advice to <i>Muscle & Fitness</i> was to have a quick high intensity interval (HIIT) cardio workout in your back pocket to do. It’s a great way to work off excess energy from stress and get a little endorphin boost. In the <i>Muscle & Fitness Hers </i>Survival Guide (and below) you can see the cycling workout I created just for them.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5XnXSlIYcvC4ucTi3HOkEUGUBls2mDKj0YaFv7_yDYEvlzze4BLiDgmfNB6Hy6Mjk8KIQatFcXz02bD2DEwna8kAwlGZchf4RRKAw6TxBu0YtGbYHPGShA0J6UWcSMUvJxT05dt3j4dZ/s1600/Screenshot_20161121-145351%257E2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="465" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz5XnXSlIYcvC4ucTi3HOkEUGUBls2mDKj0YaFv7_yDYEvlzze4BLiDgmfNB6Hy6Mjk8KIQatFcXz02bD2DEwna8kAwlGZchf4RRKAw6TxBu0YtGbYHPGShA0J6UWcSMUvJxT05dt3j4dZ/s640/Screenshot_20161121-145351%257E2.png" width="640" /></a></div>
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Don't fret if you don't have a stationary bike to rock the above workout with, I also made a simple 5 move interval workout that you can do at home, in the office or on the road while traveling.<br />
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It’s 5 moves, 1 set takes 7 and a half minutes - and you are ideally shooting to complete 3 sets back to back, meaning in about 25 minutes you'll have gotten in a great workout. To push even harder in the workout, try to exceed the numbers of reps of each move in each of the three sets.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/nH1oCsoVi78" width="560"></iframe>
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<b>Breakdown of the moves </b><br />
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<b>1. Deep Squats (1 min)</b> - Stand feet little wider than shoulder width apart and drop you hips to the ground until thighs are slightly below parallel to the ground. Stand back up pushing through your heals. Repeat the movement varying the speed of the motion throughout.<br />
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<i>30 seconds rest</i><br />
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<b>2. Close Wide Middle Push-ups (1 min)</b> - In plank start with hands spread wide (positioned a couple of inches outside of the shoulder), do one push-up, bring the hands to about shoulder width apart do a push-up, bring the hands to about 6 inches apart and do a push-up. Start the sequence in reverse beginning with the close hand position. One set will be 6 push-ups (2 at each position). Repeat for 1 min getting in as many sets as possible. Love this move as it works multiple aspects of my pectoral muscles and incorporates a cardio component as I switch from the different positions.<br />
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<i>30 seconds rest</i><br />
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<b>3. Jog in Place High Knees (1min)</b><br />
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<i>30 seconds rest</i><br />
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<b>4. Full body sit-ups (1min) </b>- Lying prone on the floor with arms overhead. Swing arms forward lifting shoulders up. Once your shoulders are halfway up, start bringing your knees into your chest. The finished position should have you at the top of a sit-up movement with your feet off the ground. Slowly extend you legs out and lower your shoulders back to the ground to complete one rep. Repeat as many times as possible over the minute. This is a great total core workout. Working your upper, lower and middle abdominal muscles.<br />
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<i>30 seconds rest</i> <br />
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<b>5. Switch Jump Lunges (1min)</b> - Get into a lunge position with your right foot forward and left foot back and flexed bringing your bent left knee as close to the ground as possible. Switch jump your left foot forward and then bring your right leg back in a controlled manner to dip low into a lunge. Keep jump switching between the legs. Great exercise for a low impact cardio cross training movement.<br />
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And there you have it, 2 great cardio workouts to keep you looking and feeling great through the holiday season. Give them a try and let me know what you think about them!<br />
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<br />Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com2tag:blogger.com,1999:blog-3392839405280523390.post-19633995635081444842016-10-13T12:20:00.000-07:002016-10-15T14:58:58.787-07:00Mastering the Squat and all its Variations<div class="separator" style="clear: both; text-align: center;">
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Squats are one of my favorite exercises and one that I try to make sure all of my clients (no matter age or ability) master.<br />
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As I tell them, if standing up is something you're going to be doing for the rest of your life, then squatting is going to need to be a part of your exercise routine. Parts of this post were featured on <a href="http://bit.ly/JohnFSquats" target="_blank">Thrillist.com</a><br />
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<b>The quick benefits of squatting breakdown:</b><br />
<ul>
<li>Full body exercise</li>
<li>Great core strength developer (especially when weighted)</li>
<li>Builds strength in all leg muscles</li>
<li>Increases flexibility (specifically through the hip complex)</li>
<li>An exercise that stimulates the release of anabolic hormones (meaning promotes muscle development in the body).</li>
</ul>
<i>Here are the squat progressions you’ll need to master with what I consider some of the best and shortest video examples.</i><br />
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The first thing anyone needs to do when it comes to squatting is master the form. There's a great deal of flexibility, core strength and leg strength necessary to perform a proper squat. I would describe a neutral squat as feet about shoulder width apart. You should be able to drop low, sending your weight onto your heels, while maintaining an eye focal point at about 1 o'clock, 2 o'clock. Your hips should be able to drop just past parallel (not necessarily something you do on every squat, but you should have the capability).<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/7ls0WbTEtAQ" width="560"></iframe>
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I start clients with a simple body weight squat. For beginners, I have them hold onto a banister, or any ledge (or bar) and drop backwards sending their weight onto their heels, dropping their glutes backwards and slightly below parallel.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/p--UEOojUBc" width="560"></iframe>
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The next progression is the body weight squat without holding onto anything. Placing an emphasis on keeping your chin-up and spine straight (to slightly arched) through the motion.<br />
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Once that's mastered, it becomes about weighting and destabilizing the motion. The easiest and probably safest way to weight the movement is holding dumbbells at your side with straight arms.<br />
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<iframe allowfullscreen="" frameborder="0" src="//players.brightcove.net/211755171/VJf7O8bpl_default/index.html?videoId=1990313147001"></iframe>
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Weighting with a barbell across the back can be helpful for those looking to be able to drop their hips a little lower during the movement.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Hog3pBsm3Fk" width="560"></iframe>
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Another variation I introduce around this time is squats on the bosu ball. This variation is important for working on control of the movement through balance, by stressing the stabilizer muscles.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/pzIPlH20GKw" width="560"></iframe>
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Once all of the above is accomplished the next variations are front squats with a barbell or dumbbell (goblet). This movement is helpful in being able to really squat with your weight in your heels and sending your hips and glutes backwards, due to the weight in the front creating a counter-balance.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/cbDVR7Y_1qc" width="560"></iframe>
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/e0RaMjStuQA" width="560"></iframe><br />
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<iframe allowfullscreen="" frameborder="0" src="//players.brightcove.net/211755171/VJf7O8bpl_default/index.html?videoId=4150029289001"></iframe>
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The next motions I approach to start mastering after the above are single leg squats. Single leg squats can also be weighted forward, backward or at the side. One of the great benefits of single leg squats is that they allow a diagnosis of strength differences between legs. Make sure you can perform the same amount of reps at the same weight, with perfect form on each leg. Otherwise, you may have an imbalance between your right and left sides that will need to be addressed.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/2C-uNgKwPLE" width="560"></iframe>
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The final and most difficult moves for me are pistol and single leg squats on a bosu ball (both flat side up and down).<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/dLp5ETnArnI" width="560"></iframe>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/aFjaByEwiy4" width="560"></iframe>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/PZlLHZ4Venw" width="560"></iframe>
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And that's my ultimate progression for the squat movement. If you can do all of the above then you will have mastered the squat. Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com2tag:blogger.com,1999:blog-3392839405280523390.post-31507586733675566232016-09-23T14:21:00.001-07:002016-09-25T20:26:50.373-07:00Favorite Treadmill Workouts<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_V1O6GgM9qCIYjk3C6LEBt0BG8qtXQXU-SM6BZJwd33gCKK7pn52xHTrr967JIKUZCQJLhSGPEp3kmk9FeXCTGRvaeUrufwT9N9rjuOCD92-aoj-ef4_kcacEnYFjWImY6bSd5mu3-dCS/s1600/giphy.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_V1O6GgM9qCIYjk3C6LEBt0BG8qtXQXU-SM6BZJwd33gCKK7pn52xHTrr967JIKUZCQJLhSGPEp3kmk9FeXCTGRvaeUrufwT9N9rjuOCD92-aoj-ef4_kcacEnYFjWImY6bSd5mu3-dCS/s1600/giphy.gif" /></a></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">If you’re looking more like Homer on the treadmill these days it might be time to give one of my favorite workouts a try. I much prefer running outdoors, but when weather conditions are not to my liking it’s to the trusty old treadmill I head.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;">Workout #1 was actually <a href="http://bit.ly/Treadworkout" target="_blank">featured on Brit + Co</a> so you know it’s a good one 😏</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><b>1.</b> <b>It’s an interval routine (HIIT) </b>and works best when you can program in 2 speeds for your sprint and recovery.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;">I start with about 2 minutes of casual jogging.</span></span><br />
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Then it’s a 45 second sprint (mine is about 12 to 13 mph)</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Then 30 second active recovery (mine is about 6.0 mph)</span></span></li>
</ul>
<span style="font-family: inherit;"><span style="font-size: small;">I repeat that sequence for about 8 to 10 sprints. (Note you can increase or decrease the sprint and recovery paces to be able complete the 8 to 10 sets).</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;">Then cool down for about 3 minutes around 7.0 mph. </span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><b>2.) My other favorite thing to do on treadmills is pace runs with an incline.</b> As a former sprinter it’s good work for me to get on a treadmill and kind of be forced to stay at a pace for an extended distance. These type of workouts have been great in conditioning my body to run longer distances are more event splits. The target time for this workout is 10 to 15 minutes. Heads up, like race time, this workout is a sprint from the start.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: small;">(Note: To <span style="font-family: inherit;">g</span>auge the speed you should be at, work from your current fastest mile time. To start the run look to add somewhere between one minute to 90 seconds to that time.)</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<br />
<ul>
<li>
<span style="font-family: inherit;"><span style="font-size: small;">I go out at about 6:40 mile pace with a 2.0/2.5 incline - maintain for ½ mile.</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Increase the pace to about 6:30 mile pace and drop the incline to 1.5 - maintain for ¼ mile</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Decrease pace by 10 to 15 seconds and take incline back to 2.0 - maintain for ¼ mile</span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Increase pace by 15 to 20 seconds and drop incline to 1.0 - maintain for ¼ mile</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Decrease pace by 5 to 10 seconds, increase incline to 1.5 - maintain for ¼ mile</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Increase pace by 10 to 15 seconds, drop incline to 1.0 - maintain for ¼ mile</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Increase pace by 10 to 15 seconds, drop incline to 0.5 - maintain for ¼ mile</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Increase pace by 5 to 10 seconds, drop incline to 0 - maintain for ½ mile (the sprint to the finish, can increase pace additionally as you see fit)</span></span><span style="font-family: inherit;"><span style="font-size: small;"> </span></span></li>
</ul>
<ul>
<li><span style="font-family: inherit;"><span style="font-size: small;">Cool down jog for 2 minutes around 5.0 mph pace</span></span></li>
</ul>
<br />
<span style="font-family: inherit;"><span style="font-size: small;">And there you have it - two great treadmill workouts to try on your own. Just don't be like these epic fails on the treadmill . . . . </span></span><br />
<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/qWdiF0DGZV0" width="560"></iframe>
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com7tag:blogger.com,1999:blog-3392839405280523390.post-35093955807859817552016-09-22T11:15:00.000-07:002016-09-23T10:25:34.154-07:00Stretching is . . . fundamental?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIkJp1XieXGDZH_OZ9-CSV-RS4KFHFrQkR6qw8gFNBvuPwlc2FCm69gWbraTs9eXg4Ttj5zXxeOlm1KcSZd_O0QgEzfiOALvCJ-AU963QewSl5HEfpq-rKSbqmgIeorAGsDkqDrj3CHw8T/s1600/Screen+Shot+2016-09-22+at+1.49.25+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIkJp1XieXGDZH_OZ9-CSV-RS4KFHFrQkR6qw8gFNBvuPwlc2FCm69gWbraTs9eXg4Ttj5zXxeOlm1KcSZd_O0QgEzfiOALvCJ-AU963QewSl5HEfpq-rKSbqmgIeorAGsDkqDrj3CHw8T/s400/Screen+Shot+2016-09-22+at+1.49.25+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stretching puts a smile on your face</td></tr>
</tbody></table>
<span style="font-size: small;"><span style="font-family: inherit;">The question of whether you should stretch seems pretty settled when you consult most fitness professionals and doctors. But a google deep dive will bring up more conflicting information than you might expect. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;">So
where do I stand<span style="font-family: inherit;">, er sit<span style="font-family: inherit;">, on st<span style="font-family: inherit;">retching</span></span></span>? I’m a big proponent of stretching
and it’s a huge part of my wellness routine when I’m not being bad and
skimping out on my post workout regimen (<a href="http://bit.ly/29FlsHZ" target="_blank">as quoted in this Bustle feature</a>). Anecdotally, I attribute proper stretching to a broad range of my athletic accomplishments and current capabilities. <span style="font-family: inherit;">Plus,</span> I <span style="font-family: inherit;">have seen tangible <span style="font-family: inherit;">improvements <span style="font-family: inherit;">i</span>n workout<span style="font-family: inherit;">s and well-being <span style="font-family: inherit;">in my clients who stre<span style="font-family: inherit;">tch<span style="font-family: inherit;"> (I stretch them myself <span style="font-family: inherit;">to <span style="font-family: inherit;">ensure they do it)</span></span></span></span></span>. </span></span></span></span></span></span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;">Studies
have shown that the major benefit of stretching is maintaining or
increasing range of motion through a joint. Is that it? What about
injury prevention and improved performance? Well the science is a little
more undecided on those two things, with some studies showing gains and
improvements, others none and even a few showing adverse effects. Where
does that leave you and what you should do? Here are my takeaways for
what is most commonly accepted and administered to athletes today. </span></span><br />
<br />
<ul>
<li><span style="font-size: small;"><span style="font-family: inherit;"><i>A
pre-workout, race or game routine should include a cardiovascular
component to warm the body up and get blood flowing, followed by a
sequence of dynamic exercises to prime and stretch the range of motions
used in competition. (Keep an eye out for our upcoming “Dynamic” warm-up
video, a great go to guide on how to prime yourself for a competitive
event or intense workout) </i></span></span></li>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbe5tF9DIE2qpTZ9Y7CV5uXKXOoeQwaRim5WymlJmXIXePtFeMrEANILYkyxL2C1ofGAoVrmt4Jx2raXN0exxnzPLBq1P3dn7HlDmlcf0zecvVRF9HQS4HHWIOfXGUilgyacC_uqZYxbvS/s1600/Screen+Shot+2016-09-22+at+1.43.40+PM.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbe5tF9DIE2qpTZ9Y7CV5uXKXOoeQwaRim5WymlJmXIXePtFeMrEANILYkyxL2C1ofGAoVrmt4Jx2raXN0exxnzPLBq1P3dn7HlDmlcf0zecvVRF9HQS4HHWIOfXGUilgyacC_uqZYxbvS/s320/Screen+Shot+2016-09-22+at+1.43.40+PM.png" width="320" /></a><span style="font-size: small;"><span style="font-family: inherit;"><i> </i></span></span><br />
<ul>
<li><span style="font-size: small;"><span style="font-family: inherit;"><i>Following
a race, game, competition or workout it’s then prescribed to do a cool
down cardiovascular routine to re-warm-up the body, get blood flowing
and slowly stretch back out tightened muscles. During a strenuous
activity muscle fibers can become overly contracted. If not properly
stretched and smoothed the fibers can be more prone to pulls, tears and a
shortening of their range of motion. That’s where a good full body
static stretch routine performed while the body is still warm from your
cool down can be most beneficial, because your muscles are most
receptive at that point. </i></span></span></li>
</ul>
<span style="font-size: small;"><span style="font-family: inherit;">In the two videos below you’ll see full body routines that utilize static self-stretching and isometric stretching, one routine standing and the other on the ground. The routines are designed to be performed post-workout while the body and muscles are still warm. When holding the stretches for approximately 30 seconds each, the routines run between 10 to 15 minutes.</span></span><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/G60rE5zfIJU" width="560"></iframe>
<br />
<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/7ZrKUygt5WI" width="560"></iframe>
<br />
<br />
<br />
<span style="font-size: small;"><span style="font-family: inherit;">There
are four commonly referenced stretching methods: Static, Ballistic,
Proprioceptive Neuromuscular Facilitation (PNF) and Dynamic. For the
purposes of this post I’m going to focus in on static. Static stretching
is further divided into three subcategories (1. Slow and steady with a
partner aka “passive”, 2. slow and steady by one’s self aka
“self-stretching”, and 3. slow and constant with/against an object aka
“isometric”).</span></span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiNYL6n0VCLitTspP-Kb5mJYrcjZjgFCaRl8LrpH0bQrbq-LPLb7OfdUtJTR1v4ZZFz7u2i7mDlr900GK3M-9roQ5fhyphenhyphenhhkq-BDnpHgNaCPryC8hzWMKS8jE-CJeplDbr2moIx89N2EduS/s1600/Usain-sprint.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiNYL6n0VCLitTspP-Kb5mJYrcjZjgFCaRl8LrpH0bQrbq-LPLb7OfdUtJTR1v4ZZFz7u2i7mDlr900GK3M-9roQ5fhyphenhyphenhhkq-BDnpHgNaCPryC8hzWMKS8jE-CJeplDbr2moIx89N2EduS/s320/Usain-sprint.jpg" width="320" /></a><span style="font-size: small;"><span style="font-family: inherit;">A
visual to bring together the need and benefits of stretching is to
think about having a full long stride length during a sprint. That long
stride requires a range of motion through multiple joints, like the
ankle, knee, hip and back. As you fatigue during a sprint, your muscles
tighten, shortening your stride. This decrease in range of motion
coupled with the energy depletion and accumulation of muscle contraction
waste products, decrease the power, speed and length of your stride
forcing you to slow down. Even after you stop, your muscles remain
stressed and overly contracted. A proper cardiovascular and post workout
stretch routine addresses these issues.</span></span>Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com12tag:blogger.com,1999:blog-3392839405280523390.post-23609963058658605422016-08-23T21:35:00.001-07:002016-08-23T21:40:49.025-07:00Make Your Summer Body Your Year Round Body<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRaWT0BENs_Ia5foDv3w2U6SXEuiQAnLK0wmBlWo6pvnS9jnbz2LS1Gg1x5wR1BqBIBWVGyGOBRrj2TPM5Ky5A9XXCGjd3hCA_PnaTLvcGer0BqhS13hkp_7uENHvlXhdAZeLV3mFoFFhC/s1600/2016-08-13+14.45.19+copy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRaWT0BENs_Ia5foDv3w2U6SXEuiQAnLK0wmBlWo6pvnS9jnbz2LS1Gg1x5wR1BqBIBWVGyGOBRrj2TPM5Ky5A9XXCGjd3hCA_PnaTLvcGer0BqhS13hkp_7uENHvlXhdAZeLV3mFoFFhC/s400/2016-08-13+14.45.19+copy.jpg" title="John Ford Summer Body NYC Beach" width="400" /></a></div>
<br />
What does it take to make a difference? How long must you do something before it can result in tangible change?<br />
<br />
These are questions that perplex many when on the precipice of change. Especially when it comes to our bodies. In a society of immediate gratification, with miracle pills and creams promising instant beauty and happiness, the thought of sustained and committed work can seem not worthwhile. But living your life in a best version of yourself, is something to strive for. <br />
<br />
So how much time to make that change? After almost a decade of working with people trying to make that tangible change in their lives, <a href="http://bit.ly/2aynZSO" target="_blank">I’ve decided on 4 weeks or if you’re willing to add on the extra 2 to 3 days, 1 month, to jump start a new body.</a> To be honest, I’m still a little uncomfortable with the mass media packaging of the idea of 4 weeks to your Summer Body. My current physical state is the result of almost two decades of non-stop training. Despite injuries (including 4 surgeries over that time), I’ve probably taken no more than 3 or 4 weeks off from training/working out. Meaning I know it takes work and for me, I actually like the work.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8cpqcVt112eFZ3r_SPY5JqbL7mHSnlKNz2F9DxR2h6mGMAscI-1d_CoLYHPH-7COp_xpJdbsL7Hd5t6ZA-ofiQc9-h2n68xYYVulEYG0xHeAdqsubh1QG9Ue8Tdha9bz1iyBx5dMAjywI/s1600/Emily+3+Pic+Before+and+After+Full+Year.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weight loss, female, abs" border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8cpqcVt112eFZ3r_SPY5JqbL7mHSnlKNz2F9DxR2h6mGMAscI-1d_CoLYHPH-7COp_xpJdbsL7Hd5t6ZA-ofiQc9-h2n68xYYVulEYG0xHeAdqsubh1QG9Ue8Tdha9bz1iyBx5dMAjywI/s640/Emily+3+Pic+Before+and+After+Full+Year.jpg" title="Emily JKF Fitness & Health Before and Afters" width="640" /></a></div>
<br />
But this post isn’t about me, per-say. <a href="http://bit.ly/2ahKFYp" target="_blank">It’s about the inspiration I’ve gained from my clients over the last decade.</a> Clients who made the difficult first steps in coming to me for help and then committing to give me 2 to 3 hours of their time a week for a month, or sometimes longer. There is one client whose inspiring path I would like to share, especially since for the first time we’ve tracked our progress together through photos, and her name is Emily.<br />
<br />
Emily’s interest in my services had been piqued through <a href="http://bit.ly/2bUbGmv" target="_blank">emails</a> and friends, and so, heading into the summer of 2015, she decided it was time to “grab the bull by the horns”. She signed up for the <a href="http://bit.ly/2aynZSO" target="_blank">summer body program</a>.<br />
<br />
As she told other prospective clients, working with John is worth it, though getting through the first couple of workouts, or weeks can be hard and painful. The important thing is to stick with it. Emily has stuck with it, continuing her program for over a year now. Starting with just 2 sessions a week she has scaled the program up and down to fit her busy schedule and budget. Once she had made working out a part of her weekly routine, she started fully incorporating healthy eating into her program.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI2Gh8TJk1HqOMFnJz7HSoJqVj1sRqwlaww2vVrac4ZPNPi0PXB1uX_LGaZRu4PkGny2IDy0rMV92xuUBrT0lgXMUqMwvalaafD2xIA7-GdHXy0mKS2-SyZL27Rr3PyIUI7g8YQxtayRef/s1600/2015-08-18+20.14.35+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI2Gh8TJk1HqOMFnJz7HSoJqVj1sRqwlaww2vVrac4ZPNPi0PXB1uX_LGaZRu4PkGny2IDy0rMV92xuUBrT0lgXMUqMwvalaafD2xIA7-GdHXy0mKS2-SyZL27Rr3PyIUI7g8YQxtayRef/s320/2015-08-18+20.14.35+copy.jpg" title="Man Salad JKF Fitness & Health - Eat Like a Meal" width="320" /></a><br />
<br />
From trying out <a href="http://bit.ly/2c58xBs" target="_blank">nutrient rich salad recipes from me to</a> using meal delivery companies, Emily found a way to eat that made her feel good and look good.<br />
<br />
In terms of the workouts, Emily was apt to take <a href="http://bit.ly/2bUc8kz" target="_blank">full advantage of my varied training background.</a> When grilled about what style of training I specialize in, Emily pondered and replied, it’s really a nice mix of a lot of things. From body weight exercises, to running, to machines, to TRX, to pilates, it’s a mix of exercises best designed to get her the results she wants. And the results have been great.<br />
<br />
<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="7" style="background: #fff; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0 , 0 , 0 , 0.5) , 0 1px 10px 0 rgba(0 , 0 , 0 , 0.15); margin: 1px; max-width: 658px; padding: 0; width: 99.375%;">
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<a href="https://www.instagram.com/p/BGuiV1dOevI/" style="color: black; font-family: "arial" , sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">My super awesome client and friend @emily_of_sp crushing a workout at our favorite #training spot in #bushwick This #superset of #dips #stepover crosses #pullups plus her great attitude is why she has seen amazing results. #fitness #summerbody #nycfit</a></div>
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A video posted by John Ford (@jkffitness) on <time datetime="2016-06-16T19:29:45+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jun 16, 2016 at 12:29pm PDT</time></div>
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</blockquote>
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<br />
We’ve never focused too much on a weight number, it’s been more about what she’s capable of doing in the gym and how she feels. By training for performance, she’s benefited from the improvements necessary to allow her to run more, stretch further and lift heavier. All things that result in you having a pretty kick-ass body and feeling great about what you can accomplish with said body. <br />
<br />
<a href="http://bit.ly/2bMBq16" target="_blank">So why not give 4 weeks a try</a>? There’s no reason your summer body can’t be your year round body.Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-34918806459024305332016-07-19T20:38:00.002-07:002016-07-19T20:38:52.821-07:00Introducing Cooking Shirtless with John - The Man Salad<h2 style="text-align: center;">
<span style="color: #444444;"><span style="font-size: large;">Cooking Shirtless with John</span></span></h2>
<h3 style="text-align: center;">
The Man Salad - Eats Like a Meal</h3>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/0EmQABYvD9M/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/0EmQABYvD9M?feature=player_embedded" width="320"></iframe></div>
<br />
<span id="docs-internal-guid-295efdb6-063f-5e5f-2a71-824152100449" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I’m really excited to introduce everyone to the man salad video and through association the Cooking Shirtless with John (erhh . . . self-produced) web series. The genesis of the video came from my roommates commenting on how tasty the salads I was making looked. And the fact that New York apartments are hot in the summer, prohibitively hot for shirts.</span><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/62lDf9oRiy0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/62lDf9oRiy0?feature=player_embedded" width="320"></iframe></div>
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<span id="docs-internal-guid-295efdb6-063f-5e5f-2a71-824152100449" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span><span id="docs-internal-guid-295efdb6-063f-5e5f-2a71-824152100449" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span><span id="docs-internal-guid-295efdb6-063f-5e5f-2a71-824152100449" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><br />
<span id="docs-internal-guid-295efdb6-0640-be24-35e1-b3642f27c8e4" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Salads are a great way to get your daily intake of raw and cooked vegetables. My parents introduced vegetables to me at a young age, before I even knew to say no, and over the years they have become a bigger and bigger part of my diet. </span><span id="docs-internal-guid-295efdb6-0640-be24-35e1-b3642f27c8e4" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8aRMDombsmtvI3WpcsqOQ33WaBw6NOI_pcmXpJfYbO-t-mM2ZmKHO7pnjP4kj7vI8Blxw8eY_-2IG70WyAW9p89v_mUAt22BiHFASzfgxa88wEMilHc6vq1SNO4ME224jutyPUOncVJt/s1600/Screen+Shot+2016-07-19+at+11.00.09+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8aRMDombsmtvI3WpcsqOQ33WaBw6NOI_pcmXpJfYbO-t-mM2ZmKHO7pnjP4kj7vI8Blxw8eY_-2IG70WyAW9p89v_mUAt22BiHFASzfgxa88wEMilHc6vq1SNO4ME224jutyPUOncVJt/s200/Screen+Shot+2016-07-19+at+11.00.09+PM.png" width="165" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCUg5A1pVg3nGqR2sW9rqh2jbYbsiueCSG23QaKcqdO0tMfWjWVwwxr-acl5eNTjuCO9C84yp3ZATS_Cdouc3BWUl4W3c0iyO02ZMmmaQqALRJSzd9cDNPABracPQuNFpHvI0Ut-gQ-JAn/s1600/IMG_20160719_225851.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCUg5A1pVg3nGqR2sW9rqh2jbYbsiueCSG23QaKcqdO0tMfWjWVwwxr-acl5eNTjuCO9C84yp3ZATS_Cdouc3BWUl4W3c0iyO02ZMmmaQqALRJSzd9cDNPABracPQuNFpHvI0Ut-gQ-JAn/s200/IMG_20160719_225851.jpg" width="150" /></a><span id="docs-internal-guid-295efdb6-0640-be24-35e1-b3642f27c8e4" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">At first, the vegetables I ate were . . . . limited, but through a concerted effort to eat to perform better in sports and improve my general sense of well-being, the selection of not just vegetables, but fruits, seeds, mushrooms and beans in my diet have increased considerably in number. A great deal of the increase can be attributed to reading the works of Dr. Joel Fuhrman, specifically, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline;">The End of Dieting: How to Live for Life</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">. I first came across Dr. Fuhrman’s book when I ran into a friend and noted how great he looked (thank goodness for friends who inspire through looks, I mean well-being). He said he had started implementing a lot of the methods and foods in Dr. Fuhrman’s book and that I should read it and give it a try. Sidenote, he said his improved diet meant he didn’t have to </span><span id="docs-internal-guid-295efdb6-0646-3e5c-dd1b-19c733b5fea2" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">workout as much, which the lazy, I mean busy person I am, really saw some added value in.</span><br />
<span id="docs-internal-guid-295efdb6-0646-3e5c-dd1b-19c733b5fea2" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span><br />
<span id="docs-internal-guid-295efdb6-0646-b652-2e6e-c9501818f516" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I will confess that some of what Dr. Fuhrman writes can be a little intense, but his works do build from the foundations of what is considered a healthy a diet and then they take it to another level by emphasizing foods that are nutrient rich and work to keep you healthy and at an ideal weight.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyNsld3YP9acvjiSTkTp4ZldIJTvxmOBR8IHq0XnW2eY9flGvj8ZEUEic-fV8Zitpt6irRvAgxZKZDNDZE4mGqOo1mTaVUVsBRnpxKLP1ZtaZGyx7bHROLbgVgtA5IkSU59EVXwaZoiuqO/s1600/2015-06-29+20.07.10+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyNsld3YP9acvjiSTkTp4ZldIJTvxmOBR8IHq0XnW2eY9flGvj8ZEUEic-fV8Zitpt6irRvAgxZKZDNDZE4mGqOo1mTaVUVsBRnpxKLP1ZtaZGyx7bHROLbgVgtA5IkSU59EVXwaZoiuqO/s200/2015-06-29+20.07.10+copy.jpg" width="200" /></a><span id="docs-internal-guid-295efdb6-0646-b652-2e6e-c9501818f516" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><span id="docs-internal-guid-295efdb6-064c-b72b-1248-7b05c07d82ee" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Which brings me back to the </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Man Salad </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">and the practice of eating salads as a meal instead of an appetizer, side or starter dish. There are so many nutrient rich foods to get into your diet that creating a meal or dish can be complicated. Salads are a simple and functional way to maximize the number of raw vegetables and nutrient rich foods into one dish. The thing I had to get comfortable with was not limiting the amount of ingredients. In fairness, I wouldn’t say the salad is a culinary masterpiece, but it gets the job done. In my basic </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Man Salad</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> I include all of the below:</span></span><br />
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<ul>
<li>Spring Lettuce Mix w/ Spinach*</li>
<li>Romaine Lettuce*</li>
<li>Green Peppers</li>
<li>Cucumber</li>
<li>Grape Tomatoes*</li>
<li>Sweet Peppers (Red, Yellow and Orange)</li>
<li>Portobello Mushrooms*<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj06CacZ8MKVCDLmbn237WTNA5PtM53V9eVET7rSzFE5GHS_dA7p5T2G-ZmRJrP60CMVGvO03j3zzcgH2h-rZGoF7KkLWL_XRBON8VnH3Mu6stcJRnJnjGESkd3JZ4zK7vJE3yowoXpGUOq/s1600/2015-06-29+20.07.03-1+copy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj06CacZ8MKVCDLmbn237WTNA5PtM53V9eVET7rSzFE5GHS_dA7p5T2G-ZmRJrP60CMVGvO03j3zzcgH2h-rZGoF7KkLWL_XRBON8VnH3Mu6stcJRnJnjGESkd3JZ4zK7vJE3yowoXpGUOq/s320/2015-06-29+20.07.03-1+copy.jpg" width="320" /></a></div>
</li>
<li>Carrots</li>
<li>Avocado</li>
<li>Turkey Meat</li>
<li>Craisins</li>
<li>White Cheddar Cheese</li>
<li>Sea Salt</li>
<li>Cracked Black Pepper</li>
<li>Vinaigrette Dressing</li>
</ul>
<h4>
Time for the technical breakdown:</h4>
This salad definitely eats like a meal and keeps me full through the night. The starred (*) ingredients are known as some of the top foods for fighting fat, because of either their phytochemical or polyphenols concentrations. A spring mix of lettuce is a great way to get a lot of the most nutrient rich cruciferous vegetables into your salad. Through compounds in these foods you can help fight inflammation in the body, prevent fat production and boost the body’s natural detoxification system. Green vegetables, like the green peppers are super rich in antioxidant nutrients and the cucumbers have antioxidant and anti-inflammatory properties. The red, yellow and orange sweet peppers are rich in vitamins and nutrients that have antioxidant and anti-inflammatory capabilities. They also help boost your immune system and promote healthier skin and eyes. The portobello mushrooms are a great immune system booster, help fat fight deposition in the body, and increase the types of healthy bacteria in the digestive tract. The tomatoes in the salad are another super-food packed with vitamins and phytonutrients, specifically several carotenoids. Tomatoes have been shown in studies to promote cardiovascular health, bone health and to have strong antioxidant capabilities. Avocado is a great source of monounsaturated fat and it’s inclusion in the salad can help with the uptake of the nutrients like carotenoids found in the other ingredients. Additionally diets including avocado have been shown in studies to have beneficial effects on the cardiovascular system. The final couple of ingredients (vinaigrette dressing, salt, pepper, cheese and craisins) I use a flavoring devices.<br />
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Hope you enjoy! Let me know your thoughts. And if you have any healthy recipes for me to try, send them my way (john@jkffh.com) <br />
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<span id="docs-internal-guid-295efdb6-0646-b652-2e6e-c9501818f516" style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span>Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-75013530358392880642015-07-15T12:21:00.000-07:002015-07-15T12:21:56.785-07:00Products I Love - SIGG Water Bottles<h3 style="text-align: center;">
<span style="color: blue;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Products I Love - SIGG Water Bottles</span></span></span></h3>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1QmBnYv1yWnuaWmJbCRFxM-5g4TF49TDCzjwjM5nAJgaRDEtnzvCgBUaLar1gDPetngNlAspUJWRuxIWqzKgCSgu5BGorsxUXXA82dt-yoQyPBb0tKYL9bKq7fxGzCWipbNxylKQpVJum/s1600/DSCN1827.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1QmBnYv1yWnuaWmJbCRFxM-5g4TF49TDCzjwjM5nAJgaRDEtnzvCgBUaLar1gDPetngNlAspUJWRuxIWqzKgCSgu5BGorsxUXXA82dt-yoQyPBb0tKYL9bKq7fxGzCWipbNxylKQpVJum/s320/DSCN1827.jpg" width="156" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My trusty SIGG Bottle</td></tr>
</tbody></table>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">If you workout and are on the move as much as I am, you have undoubtedly been searching for a versatile and durable water bottle option. My search came to an end when I came across <a href="http://www.mysigg.com/" target="_blank">SIGG Bottles</a>. The Switzerland based company who proudly states that “The future we see is green and clean, sleek and stylish” makes high quality, ecological sound, reusable, recyclable (long down the road) and stylish bottles.<br /><br />I’ve had my wide mouth aluminum version for around a year and I’ve never been happier in a relationship (HA). It’s proved unbelievably durable - accompanying me on <a href="http://www.jkffh.com/#!workouts---track-workoutt/c1gwo" target="_blank">runs,</a> <a href="http://www.jkffh.com/#!workouts-and-programs/c1r3f" target="_blank">gym sessions</a>, trips and everything in between. It takes a dropping and just keeps on ticking. Checkout my suggested versions for a great workout companion below.<br /><br /> </span></span><br />
<a 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" 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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b>Wide Mouth Bottle</b><br />With the SIGG 1.0L SIGGnature Series Active Life Collection, you stay hydrated i</span></span><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">n fine, understated style.<br /><a href="http://www.mysigg.com/product/wide-mouth-bottle-siggnature-black-10l" target="_blank">Check it out here</a></span></span> <br />
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ntID="uuid:A83397152ECEE311AA53D9ACB34B7F52" xapMM:OriginalDocumentID="xmp.did:a173bc81-c626-44a2-a35a-95d90bc0db92" tiff:ImageWidth="3600" tiff:ImageLength="3500" tiff:Compression="1" tiff:PhotometricInterpretation="2" tiff:Orientation="1" tiff:SamplesPerPixel="5" tiff:PlanarConfiguration="1" tiff:XResolution="960000/10000" tiff:YResolution="960000/10000" tiff:ResolutionUnit="2" tiff:NativeDigest="256,257,258,259,262,274,277,284,530,531,282,283,296,301,318,319,529,532,306,270,271,272,305,315,33432;6CEFD54AC26F18A640A854F40E2DD0EC" exif:ExifVersion="0221" exif:ColorSpace="1" exif:PixelXDimension="180" exif:PixelYDimension="360" exif:NativeDigest="36864,40960,40961,37121,37122,40962,40963,37510,40964,36867,36868,33434,33437,34850,34852,34855,34856,37377,37378,37379,37380,37381,37382,37383,37384,37385,37386,37396,41483,41484,41486,41487,41488,41492,41493,41495,41728,41729,41730,41985,41986,41987,41988,41989,41990,41991,41992,41993,41994,41995,41996,42016,0,2,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,20,22,23,24,25,26,27,28,30;931C7EF521AF0CD6B7F34BF5DBB13BC4"> <xapMM:History> <rdf:Seq> <rdf:li stEvt:action="created" stEvt:instanceID="xmp.iid:a173bc81-c626-44a2-a35a-95d90bc0db92" stEvt:when="2014-01-17T18:14:57+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:f5f6d07f-3d84-418a-bac6-d559425a09ef" stEvt:when="2014-01-17T18:53:21+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:a9bcfef1-829e-4fa9-9e2d-610640d31175" stEvt:when="2014-01-18T16:00:32+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from image/tiff to application/vnd.adobe.photoshop"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:e34d9bcf-cdb6-46d9-acda-7b6c432536e0" stEvt:when="2014-01-18T16:02:51+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:00afea0c-c7ec-410e-bfe5-dd1b927b1037" stEvt:when="2014-01-18T16:03:42+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="converted" stEvt:parameters="from application/vnd.adobe.photoshop to image/tiff"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from application/vnd.adobe.photoshop to image/tiff"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:c93872a3-3031-461f-afd1-0e4af9a6c66f" stEvt:when="2014-01-18T16:03:42+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:842070c8-1367-4562-b679-c851334b8ce2" stEvt:when="2014-01-18T17:45:46+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from image/tiff to application/vnd.adobe.photoshop"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:ee03ca91-5b2d-4b74-8e37-828c9dc142d1" stEvt:when="2014-01-20T09:45:08+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:3a0acc10-55c0-4778-a867-789eff75cbf9" stEvt:when="2014-01-20T09:55:08+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from application/vnd.adobe.photoshop to image/tiff"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:3d8d9b8a-7c3f-4dbf-9744-8790e90937c5" stEvt:when="2014-01-20T09:57:19+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:8d36ad4a-3caf-493a-b40f-44d898aefd6f" stEvt:when="2014-01-20T10:02:53+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from image/tiff to application/vnd.adobe.photoshop"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:bccf4d49-e2e0-46a4-b30b-207dcb996e4b" stEvt:when="2014-01-20T10:15:08+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from application/vnd.adobe.photoshop to image/tiff"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:cd233ea6-46ca-4f45-8fa6-6a67b8a18927" stEvt:when="2014-01-20T10:15:08+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from image/tiff to application/vnd.adobe.photoshop"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:40247d54-582e-48c2-a4aa-aadc3fa073e7" stEvt:when="2014-01-23T10:00:28+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:34b1820a-4341-4da7-854e-5708a234f12a" stEvt:when="2014-01-23T10:17:46+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="converted" stEvt:parameters="from application/vnd.adobe.photoshop to image/jpeg"/> <rdf:li stEvt:action="derived" stEvt:parameters="converted from application/vnd.adobe.photoshop to image/jpeg"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:a9a98bab-8f27-4437-85a8-a487a4ee43b4" stEvt:when="2014-01-23T10:17:46+01:00" stEvt:softwareAgent="Adobe Photoshop CC (Macintosh)" stEvt:changed="/"/> <rdf:li stEvt:action="saved" stEvt:instanceID="xmp.iid:c17fc1b8-c663-b244-8e03-9a572ba2dfac" stEvt:when="2014-04-25T16:40:47-04:00" stEvt:softwareAgent="Adobe Photoshop CC (Windows)" stEvt:changed="/"/> </rdf:Seq> </xapMM:History> <xapMM:DerivedFrom stRef:instanceID="uuid:4CF84AD42CCEE311AA53D9ACB34B7F52" stRef:documentID="xmp.did:40247d54-582e-48c2-a4aa-aadc3fa073e7"/> <tiff:BitsPerSample> <rdf:Seq> <rdf:li>32</rdf:li> <rdf:li>32</rdf:li> <rdf:li>32</rdf:li> <rdf:li>32</rdf:li> <rdf:li>32</rdf:li> </rdf:Seq> </tiff:BitsPerSample> </rdf:Description> </rdf:RDF> </x:xmpmeta>                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     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" width="100" /></a><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b>VI</b></span></span><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><b>VA Active Top</b><br />A new generation of high quality, toxin-free and 100% recyclable polypropylene bottles are made in Switzerland delivering quintessential value, versatility and healthier hydration choices to consumers with the same quality and ecological commitment as their aluminum counterparts.<br /><a href="http://www.mysigg.com/product/viva-active-top-green-075l" target="_blank">See it here</a></span></span> Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-88093204379408678442015-06-25T13:27:00.001-07:002015-06-25T13:27:47.844-07:00Reflections on Failure<div style="text-align: center;">
<span style="font-size: x-large;"><span style="font-family: Verdana,sans-serif;"><b>Reflections on Failure</b></span></span></div>
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<span style="font-size: large;"><b>How working out can train you to overcome failures.</b></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">I recently listened to a <a href="http://thedianerehmshow.org/" target="_blank">Diane Rehm</a> interview with Megan McArdle about her life and book <a href="http://www.amazon.com/The-Up-Side-Down-Failing/dp/0143126369" target="_blank"><i><u>The Up Side of Down: Why Failing Well Is the Key to Success.</u></i></a><br /><br />The roughly hour long discussion struck a chord with me, I’ve added the book to my must read list, but the conversation sparked some thoughts on my renewed venture, <a href="http://www.jkffh.com/" target="_blank">JKF Fitness & Health</a>. In many ways, I would say I have at times wallowed in the failures I’ve faced during my early twenties to my now early thirties. Seeing how I have faced these failures and working with clients has really help me gain perspective. <br /><br />For the over 8 years I’ve trained people, one of the most important keys to success and real life changes I’ve seen with clients was their ability to get comfortable with failure.<br /><br />So much about training and competing is learning how to fail and push forward. Literally, there’s a term in weight lifting called “Go to Failure”. The process of repeating an exercise or movement until the body can no longer perform the act. </span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">I’ve grown so comfortable with this practice I hardly notice it any more in my own workouts, but I was always a little taken aback on how clients reacted when I asked them to do this. There was always a guttural emotional response of anger, sadness or frustration. A lot of “Why are you making me do this?”, “You just want me to fail so I look bad”, “I just can’t do this”. <br /><br />What I quickly learned was how exposed people were in working with me to accomplish their health and fitness goals. It’s certainly never been easy for me to ask for help and place my fate into the hands of another, but in many ways that’s the responsibility I take on when working with a client. It’s <a href="http://www.jkffh.com/#!personal-training/c1viv" target="_blank">my job</a> to make sure that losing those last few pounds, building up their muscles, gaining control of their eating habits, or living a more healthy and balanced life isn’t another failure. <br /><br />The best way I’ve found in helping to make sure that its not a failure is to get my clients comfortable with the idea of failing. We’re supposed to do 10 reps and you could only do 8, well that’s no big deal. Now we know what you’re capable of and we can work towards <a href="http://www.jkffh.com/#!workouts-and-programs/c1r3f" target="_blank">a plan and implement actions</a> that will get you to those 10 reps the next time. Ate some unhealthy foods? We all do and you know what the added benefit of “falling off the wagon” of healthy eating is? You certainly have the calories/energy to burn during your next workout. <br /><br />I constantly stress to clients, it’s my job to ensure you don’t fail and when you do that we have plan to overcome that failure. Picking the right weights, amount of reps and the correct exercises to achieve your goals is what I’m paid to do It’s your job, as proverbially said, to “Get up, dust yourself off and try again”. The path to health goals is not without turns and dips.</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> There will be good days and bad. What you can take away with the right program and trainer is that sense of goal accomplishment and overcoming your “failures”. And hopefully, the end result will be a fitter, healthier body and a more balanced life<br /><br />Personally, I know I have struggled with career success over the years. Eschewed from the typical post Ivy career path due to my own thoughts on a disappointing college experience that I believed left me with few career options or opportunities, I dove head first into the big dream of being an actor. <br /><br />In retrospect, where things went wrong with the failure of acting was actually my lack of will to truly fail at the endeavor. To put it in a more positive light, it was actually a failure to truly commit to succeeding. The lack of commitment resulted in a string of freelance and temp jobs, minimal auditions or classes and years of existing and not progressing.<br /><br />The silver lining of living this rather aimless existence, outside of the ample time to think and stress, was the cultivation of my interests in health and exercise into work as a personal trainer. It was a parlay of a desire to help and interact with people and some of the only real tangible knowledge I felt I had left college with. Not enough to spring directly into a medical education, another distant dream, but certainly something I could do in the interim to make a living. The surprise for me was when I actually started having an effect on not only clients bodies, but also their lives.<br /><br />Which brings me back to the interview with Megan McArdle and my own reflections on failure and taking risks. For the first time in a long time, I’ve gone more in on dream/endeavor (<a href="http://www.jkffh.com/" target="_blank">JKF Fitness & Health</a>) than I thought I could anymore. I have to admit it hasn’t been a smashing success, but I’m willing to lean all the way in to this potential failure to truly succeed.<br /><br />Feel free to <a href="mailto:john@jkffh.com" target="_blank">reach out to me</a> if you have any thoughts or stories about your own failures. And as always, I’m available to answer your fitness questions or <a href="http://www.jkffh.com/#!get-started/c1po3" target="_blank">work with you as a trainer</a>.</span></span><b> </b></span></div>
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Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-5804544239985825242015-06-25T11:38:00.000-07:002015-06-25T11:38:30.467-07:00Website Spotlight: Week 3 of the Total Body Performance Plan<div style="text-align: center;">
<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A closer look at:</span></b></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Week 3 of the Total Body Performance Plan</b></span></div>
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<a href="http://www.jkffh.com/#!training-program---total-body-performanc/c17l3" target="_blank"><img alt="http://www.jkffh.com/#!training-program---total-body-performanc/c17l3" border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJenORNzLap3VpiWLsRzaDv_1DLoZPQ5k5mMfPUo9nOOamQq4PtUba-Ap0OVL22mfUsql3_pFAFCzWccI5DadoFKjQ00TXX4OLVm4TgmO5fHqqtJReyYWXqIcP_DD4wjr3hPhfVeNgUdsS/s400/Total+Body+Performance+Promo+Image.jpg" title="JKF Fitness and Health - Total Body Performance Plan Workouts" width="400" /></a> </div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Now that summer is officially here. It’s time to make sure that you’re looking your best and if that means having same defined and noticeable muscles then you’re in luck. We recently launched our Total Body Performance Plan. It’s multiple weeks of workouts to help get you into amazing shape. <br /><b><br />Today we’re highlighting <a href="http://www.jkffh.com/#!training-program---total-body-performanc/c17l3" target="_blank">Week 3 of the Program - Strength and Build</a>. </b><br /><br />The Focus for this week is on working specific parts of the body to maximize strength and size gains in your muscles. Why are we doing this? Because Arnold says so. It’s time to channel your inner body builder. Their methods may be extreme, but their results can’t be argued. This is group of people who know how to make muscle.<br /><br /><b>What to expect in Week 3</b><br />-Major muscle groups are split across days (rejoice only parts of your body will hurt any given day)<br />-Sets and Reps numbered to improve muscle strength and size.<br /><br /><b>The Benefits</b> </span></div>
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Not only will you get some genuinely covetous muscles built to be ogled, you’ll have the added bonus of having more muscle to burn more fat. Meaning you can either lean down with the right follow-up workouts or enjoy the added leeway you have in your diet for some good summer eating. </span></div>
<br />Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-62597805767010824022013-09-26T15:00:00.000-07:002013-09-26T15:00:48.646-07:00Is My Fat Making Me Fat? Part I<h2 style="text-align: center;">
<span style="color: #444444;"><span style="background-color: white;"><span style="font-size: large;"><span style="font-family: Verdana,sans-serif;">Is My Fat Making Me Fat?</span></span></span></span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqlTJxwrqJAUxdYrc65qll6IBp5jPUrIugFDtlnV4_8ZC-8_7IoRT8L5dTZNqIMuZeZnZ9-Ili9WS5qSgAj0-t_hfte83TX4cEW5ZN69JhZoqUoV6qurrvqTmdZI6L8MaS5zmmRG95YUo/s1600/iStock_000023511877_ExtraSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqlTJxwrqJAUxdYrc65qll6IBp5jPUrIugFDtlnV4_8ZC-8_7IoRT8L5dTZNqIMuZeZnZ9-Ili9WS5qSgAj0-t_hfte83TX4cEW5ZN69JhZoqUoV6qurrvqTmdZI6L8MaS5zmmRG95YUo/s200/iStock_000023511877_ExtraSmall.jpg" width="115" /></a></div>
<h3 style="text-align: center;">
<span style="font-family: Times,"Times New Roman",serif;"><span style="font-size: large;">Part I - What's up with fat cells?</span></span></h3>
<div style="text-align: left;">
In my time of working with clients, this question has been
posed to me frequently. And the short answer is yes, fat does seem to beget
fat. The longer answer is it’s complicated.</div>
<div class="MsoNormal">
<br />
Let’s take a look at the commonly accepted basics about
human fat tissue.</div>
<div class="MsoNormal">
Fat, also know as adipose tissue, is made up of individual
cells called adipocytes. There are two main types of fat cells – white and
brown. However brown cells are found in very small amounts in adults, so we
will ignore them for now.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn1" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a></div>
<div class="MsoNormal">
It turns out fat (the white type for this article) plays a
pretty major role in our daily lives, for the good and the bad. </div>
<h4 class="MsoNormal">
The Good<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn2" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a>:</h4>
<div class="MsoNormal">
<b>•Energy Metabolism</b></div>
<div class="MsoNormal">
<b>•Heat Insulation</b> <span style="font-size: x-small;">(it keeps you warm, like the blubber of a
whale – yeah sit with that image)</span></div>
<div class="MsoNormal">
<b>•Mechanical Cushioning</b> <span style="font-size: x-small;">(hehe – a fancy way of saying it
provides a protection layer, for say perhaps falling on your buttocks)</span></div>
<div class="MsoNormal">
<br />
Fat is the body’s main source of energy storage,
specifically over longer durations of time. In fact, fat is one of the only energy,
vitamin or mineral sources that the body has developed ways to keep excess
stores of.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn3" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a>
I know, lucky you, right? Well, in the words of those paleo diet folks, there’s
a pretty significant evolutionary adaptation for this – food shortage. Our not
too distant ancestors had to deal with food insecurity – whether it be time in
between hunting kills, or cold weather limiting foraging options (think
berries, greens, nuts, fibrous foods), to droughts affecting crop yields. Thus
survival became imperative on, one, being able to store a great deal of fat and,
two, building up those stores quickly.</div>
<div class="MsoNormal">
<br />
However, the strides made over human history have helped us
alleviate food security issues and provide us with ever better and tastier high
caloric eating options. Which means, if you’re ever in a zombie apocalypse, </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOLwkkfosrzImUaHQ0TrCR-fTxopVEiyDp-g7Sp_j1IV5d4EP6c8MWI1rhAZ4Ka2p2MGiJk_2QEK85B5hPpAz6hKFc06iCilHZUaRK7zqPZpWkON_3jCmF5n0NzooHTh7155Dwx6lpO12D/s1600/images.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOLwkkfosrzImUaHQ0TrCR-fTxopVEiyDp-g7Sp_j1IV5d4EP6c8MWI1rhAZ4Ka2p2MGiJk_2QEK85B5hPpAz6hKFc06iCilHZUaRK7zqPZpWkON_3jCmF5n0NzooHTh7155Dwx6lpO12D/s200/images.jpeg" width="200" /></a></div>
you’re
going to be pretty pleased to find a pack or Oreos to live off of for a few
weeks. Yet, minus, a zombie apocalypse or <a href="http://www.nbc.com/revolution/" target="_blank">Revolution</a> type situation, our modern
food options, bring us to the bad about fat and back to my initial question.<br />
<div class="MsoNormal">
<br />
Studies in the past 10 to 15<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn4" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a>
years have started to elucidate the mechanisms of fat cell development and
interactions to really understand what it means to have excess fat.</div>
<h4 class="MsoNormal">
The three main factors that lead to gains in fat are:</h4>
<div class="MsoNormal">
<b>•Diet </b><span style="font-size: x-small;">(specifically the amount of calories ingested, versus
the amount of calories used in a specific day)</span></div>
<div class="MsoNormal">
<b>•Exercise</b> <span style="font-size: x-small;">(How active a person is in their daily life, as
well as type, frequency and intensity of workouts)</span></div>
<div class="MsoNormal">
<b>•Heredity</b> <span style="font-size: x-small;">(Not just your genetic predisposition to have a
certain number of fat cells, but also your muscle make-up, lung capacity,
skeletal structure and metabolism)<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn5" name="_ednref" title=""><span class="MsoEndnoteReference">[v]</span></a></span></div>
<div class="MsoNormal">
<br />
Lets look more at diet to start. So when you ingest, say
fat, it gets processed through the stomach and intestines to forms that allow
it to enter your blood stream. Once in the bloodstream, the body is uncannily
adroit at breaking down these fat forms into free fatty acids (FFAs) that can
be used in the muscles (as energy), stored in fat cells (as fat droplets), or
sent to the liver to be converted into the bodies preferred energy source,
glucose.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn6" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vi]</span></span></a>
</div>
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<a href="http://www.scientificamerican.com/article.cfm?id=thinking-hard-calories" target="_blank"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmDzJKI51NYDaJTvs4FO3zHeNjGNjTIvyBNbPvOvzSZX55knDz3DDF7hz1cjmB7R3B6zu5Mzgmipzp5r6JN7suwYlZAJ4sdsalCYVJ5CChvW0f8JqKr8MHu-0RSA1lWkM8sSb_bZ66wnAz/s200/thinking-hard-calories_1.jpg" width="200" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: x-small;">Side note, did you know that brain cells can only use
glucose for energy? (Well ketones in dire situations) And that the brain
accounts for about 20% of the calories burned in a person’s Resting Metabolic
Rate (the amount of energy the whole body uses in a day of limited to no
activity)? Crazy stuff<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn7" name="_ednref" title=""><span class="MsoEndnoteReference">[vii]</span></a>. </span></div>
<div class="MsoNormal">
<br />
Pretty much any fat you ingest is down to be converted into
fat droplets in your body, so don’t eat fat right? Not exactly, most modern
humans ingest the majority of their calories from carbohydrates, which are
sugars in various sizes/levels of complexity. They are most often broken down
into the terms complex carbs aka starches, which include cereals, breads,
pastas; and then simple carbs aka sugars that include candies, jams, desserts.
However, most non-animal food products contain carbohydrates as well, like
vegetables and fruits. </div>
<div class="MsoNormal">
<br />
Why did I go into details about this? All of these types of
food, along with meats (proteins), can also be converted into fat. There is
however a metabolic cost for this conversion, for example an extra 100 calories
of carbohydrates in the bloodstream takes 23 calories to convert and store as
fat<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn8" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[viii]</span></span></a>.</div>
<div class="MsoNormal">
What it all means, is that all of the above are sources of calories
(as well as vitamins, minerals and amino acids) for the body. When you consume
more calories then the body needs, it stores these excess calories as fat, in
the most simplistic terms.</div>
<h4 class="MsoNormal">
This brings us to some interesting modern day research. How
does one gain weight as fat? Do you get more fat cells? Do fat cells get
bigger? </h4>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
During development through adolescence the number of fats
cells appears to be malleable. As a child gets fatter, their fat cells not only
become larger, but as the cells fill with fat they can also trigger stem cells
near them called preadipocytes to turn into fully developed fat cells, thus
increasing the number of fat cells in a person.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn9" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ix]</span></span></a>
But what if you/this child loses the weight? Those fat cells die right? Ummm .
. . no . . . sadly. Once cells are developed they’re with you for the long
haul. This was recently proven by scientist at the Karolinska Institutet in
Sweden who through radioactive carbon testing were able to demonstrate that the
number of fat cells in adults, even those who were lean and had gained weight
and those that had lost weight, stayed the same.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn10" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[x]</span></span></a> </div>
<div class="MsoNormal">
<br />
Yikes, so what is happening to those cells? It turns out that
they are just being emptied. Waiting like a collapsed lattice<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mHMKm-WLs225sLvcHQO6-NElYuKHTq8c9BgWgCM7v8PwboxvNmIZ5tuimxFQaVjj9unOHq3ebHB4rD6vGjL9Vyite-CSZxP7Xa8kYKjbkgxaoTXXUPGoObANTHwwBF9dtTH8QpWk8QnA/s1600/fat+cell+emptied.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mHMKm-WLs225sLvcHQO6-NElYuKHTq8c9BgWgCM7v8PwboxvNmIZ5tuimxFQaVjj9unOHq3ebHB4rD6vGjL9Vyite-CSZxP7Xa8kYKjbkgxaoTXXUPGoObANTHwwBF9dtTH8QpWk8QnA/s320/fat+cell+emptied.jpg" width="320" /></a></div>
like structure to
refill as soon as you start back into calorie excesses in your diet (muahh
ahahaha)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVPTgxh1rq5ForDrBVb580VaZxXgA_iwkglTMiULX9tQD5W_DmXyeWInuVUaxNDgPWdCXJs-7IhxFDn5aBtjxYfb7m3lH8IPGs3l4oeffB_f54aOih6PA1yJw6NDTySHiDIj_uOIBTEQ0I/s1600/Feed+me+fat+cell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVPTgxh1rq5ForDrBVb580VaZxXgA_iwkglTMiULX9tQD5W_DmXyeWInuVUaxNDgPWdCXJs-7IhxFDn5aBtjxYfb7m3lH8IPGs3l4oeffB_f54aOih6PA1yJw6NDTySHiDIj_uOIBTEQ0I/s320/Feed+me+fat+cell.jpg" width="320" /></a></div>
<div style="text-align: center;">
<a href="http://www.rd.com/health/diet-weight-loss/weight-loss-story-a-day-in-the-life-of-a-fat-cell/" target="_blank"><span style="font-size: x-small;">Read this great story about the life of a fat cell to understand moreabout that devilish pictured fat cell.</span></a></div>
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
And it gets worst, cause you’re probably thinking well at
least as an adult I can not develop new fat cells, the science shows that
right? Well a big thank you to the great researchers at the Mayo Clinic who
have demonstrated that it appears adults can form new fat cells, specifically
in their lower body.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn11" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[xi]</span></span></a> Beware of
your pants tightening through the thighs; it can be the harbinger of some newly
formed friends.<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ65bg41oiYdVeCoFQtJJVSRhXHI6C_vrmXf63WfGw_3pIv_-XlHRwbOizthAcCHiHzVIhwpltp9_D1limkIqJIB2PnB-BBw3vHVL3bqIkAzwxiR4edsfm51MlSmA4WMCfkm9cqQKvxP6u/s1600/new+fat+cells.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ65bg41oiYdVeCoFQtJJVSRhXHI6C_vrmXf63WfGw_3pIv_-XlHRwbOizthAcCHiHzVIhwpltp9_D1limkIqJIB2PnB-BBw3vHVL3bqIkAzwxiR4edsfm51MlSmA4WMCfkm9cqQKvxP6u/s320/new+fat+cells.jpg" width="298" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Alas, look there on the
horizon, some positive news. The same researchers who showed that the number of
fat cells remained constant in adults, also proved something else, that fat
cells turnover in the body to the tune of about 10% every year,<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn12" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[xii]</span></span></a>
which means in ten years, you could have a whole new set of fat cells. Why is
this good? Remember, when I mentioned fat gains in adults are most typically
associated with the hypertrophy (getting bigger) of their fat cells? Well,
guess what, when new cells replace old, fat – fat cells (yes I just called a
cell fat) they haven’t been asked yet to be expanded by excess calories, so the
chances of them being smaller and thus you smaller are greater especially if
you’re actively trying to live a healthier life in caloric balance.</span>
</div>
<div style="mso-element: endnote-list;">
<br clear="all" />
<hr align="left" size="1" width="33%" />
<div id="edn" style="mso-element: endnote;">
<div class="MsoFootnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn1" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a><a href="http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm">http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm</a>
</div>
<div class="MsoEndnoteText">
“How Fat Cells Work”, Craig Freudenrich, Ph.D.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoNormal">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn2" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, 1999, Human Kinetics</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn3" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a> <a href="http://users.ugent.be/~fspelema/les%204-5%20HMG/obesity.pdf">http://users.ugent.be/~fspelema/les%204-5%20HMG/obesity.pdf</a>
</div>
<div class="MsoEndnoteText">
“Obesity and the Regulation of Energy Balance”, Bruce
Spiegelman and Jeffrey S. Flier, Feb. 23, 2001, <u>Cell</u>, Vol. 104.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn4" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a> <a href="http://www.sciencedaily.com/releases/2010/06/100603091817.htm">http://www.sciencedaily.com/releases/2010/06/100603091817.htm</a></div>
<div class="MsoEndnoteText">
“Key Regulator in Fat Cell Development Identified”, Johan
Ericsson, Jun. 6, 2010</div>
<div class="MsoEndnoteText">
<a href="http://www.broadinstitute.org/news/2689">http://www.broadinstitute.org/news/2689</a>
</div>
<div class="MsoEndnoteText">
“Delving into fat cell development”, Haley Bridger,
Broad Communications, Sep. 30, 2010</div>
<div class="MsoEndnoteText">
<a href="http://ki.se/ki/jsp/polopoly.jsp?d=27086&a=61829&l=en">http://ki.se/ki/jsp/polopoly.jsp?d=27086&a=61829&l=en</a>
</div>
<div class="MsoEndnoteText">
Karolinska Institutet – Department of Cell and
Molecular Biology</div>
<div class="MsoEndnoteText">
<a href="http://www.uofmhealth.org/news/fat-cells-0625">http://www.uofmhealth.org/news/fat-cells-0625</a></div>
<div class="MsoEndnoteText">
“Why do fat cells get fat? U-M findings point a plump
finger at a new suspect”, </div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn5" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[v]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, 1999, Human Kinetics</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoFootnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn6" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vi]</span></span></a> <a href="http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm">http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm</a>
</div>
<div class="MsoEndnoteText">
“How Fat Cells Work”, Craig Freudenrich, Ph.D.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn7" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vii]</span></span></a> <a href="http://www.scientificamerican.com/article.cfm?id=thinking-hard-calories">http://www.scientificamerican.com/article.cfm?id=thinking-hard-calories</a>
</div>
<div class="MsoEndnoteText">
“Does Thinking Really Hard Burn More Calories?”, Ferris
Jabr, Jul. 18, 2012</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoFootnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn8" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[viii]</span></span></a> <a href="http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm">http://science.howstuffworks.com/life/cellular-microscopic/fat-cell1.htm</a>
</div>
<div class="MsoEndnoteText">
“How Fat Cells Work”, Craig Freudenrich, Ph.D.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn9" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ix]</span></span></a> “Dynamics
of fat cell turnover in humans”, Kirsty L. Spalding, Erik Arner, <u>Nature</u>,
Jun. 5, 2008.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn10" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[x]</span></span></a> “Dynamics of
fat cell turnover in humans”, Kirsty L. Spalding, Erik Arner, <u>Nature</u>,
Jun. 5, 2008.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn11" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[xi]</span></span></a> <a href="https://www.mayoclinic.org/medicalprofs/adipose-tissue-euv7n3.html">https://www.mayoclinic.org/medicalprofs/adipose-tissue-euv7n3.html</a>
</div>
<div class="MsoEndnoteText">
“What is new in adipose tissue?”, Endocrinology Update.</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn12" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[xii]</span></span></a> “Dynamics
of fat cell turnover in humans”, Kirsty L. Spalding, Erik Arner, <u>Nature</u>,
Jun. 5, 2008.</div>
<div class="MsoEndnoteText">
<a href="http://www.weizmann.ac.il/plants/Milo/images/cellsBodyReplacementRate121118Clean(2).pdf">http://www.weizmann.ac.il/plants/Milo/images/cellsBodyReplacementRate121118Clean(2).pdf</a>
</div>
<div class="MsoEndnoteText">
“How quickly do different cells in the body replace
themselves?”, Weizmann Institute of Science</div>
</div>
</div>
<div style="mso-element: endnote-list;">
<div style="mso-element: endnote-list;">
<div style="mso-element: endnote-list;">
<hr align="left" size="1" width="33%" />
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com1tag:blogger.com,1999:blog-3392839405280523390.post-30213683737184371802013-09-26T08:18:00.000-07:002013-09-26T08:18:25.692-07:00Oprah and I Share a Favorite Thing
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<span style="font-size: large;">Good Enough for Me</span></h2>
<h2 style="text-align: center;">
</h2>
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<span style="font-size: large;">Good Enough for Oprah</span></h2>
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</h2>
<h2 class="MsoNormalCxSpMiddle" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: large;">Good Enough for You?</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Q7X8p8clcsIY0qDD420NmZdgGJlF6usd37ksEdJuRZejsLtyfkb3eL8kPO6e5W-wbdX3fAskqqudzbEFKdOCFhVZKdwuiF0_f1ZK1ly-v4sxwi4udmWSuXUiooGX7LKO7gRWfA6JDLpd/s400/Oprah+-+John+-+Octane.jpg" width="400" /></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
As an aging runner with bad knees, I’ll be on a lifelong
quest to find suitable cardio alternatives to my first workout love, running.</div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Luckily I’ve come across a piece of equipment to be my
fitness companion as I continue the journey of health and wellness. The Octane
elliptical machine is a great advancement in low-impact cardio training. The
thing I noticed first is how well it approximates the running movement with an
adjustable stride length and handles that allow for a closer simulation of
the “arm pump” used in running. </div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Furthermore, anecdotally, it feels much closer to the
workout I get while running. During an octane session I feel my core engaged
and the ability to vary my stride length makes maintaining a pace very similar
to my normal running routine. Another great and often overlooked feature is
that the stride turnover correlates to the pace I would take on a run. Meaning
a 6:30 mile on the octane felt like a 6:30 mile on the treadmill. </div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
The Octane Ellipticals, specifically their Q37 and Q47
models, became my go to cardio machines as I rehabbed a knee injury. They far
and away provided the best experience I've had on a elliptical machine. So one
day after another great workout, I came home and looked up the company. Turns
out, I'm not the only one in love with their products. Who was another one of
the company's biggest fans? Why none other then Oprah. She placed Octane on her
2012 Favorite Things List.</div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf11OtT0llqZ9e8m1VPpcu_3xGb8tVKA07fJ1tmOD11RgrnB3d-aIu-qRMUIogllqk9j949B9_S6T-nIbwz9FI-x3vARYnQJUTQmSktkWBKuqqXyPnnXI8fekXcLqMM8vQVee-cKEv9nrM/s320/Screen+shot+2013-09-26+at+10.42.41+AM.png" width="320" /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Octane has done a great job in designing their elliptical
and having it reviewed. There's a great white paper on their website that goes
into specifics about biomechanics and their patented ergonomic designs that
Octane uses to provide the best possible workout experience. <a href="http://www.octanefitness.com/files/octane/filemgmt/files/biomechanic-study-with-octane-fitness.pdf" target="_blank">You can read ithere.</a></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
Turns out that anecdotally I had hit on a lot of their
design points. Here are some highlights:</div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b>•Stride length</b> - customizable on the Q47 and set at an
optimal length of 20" for the average sized exerciser on other models.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b>•Stride width/pedal spacing</b> - they moved them closer
together to better approximate natural walking and running patterns.</div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b>•Motion </b>- pedal acceleration and inertia adjustments to
allow for a controlled and challenging stride motion throughout a workout.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b>•Handlebars</b> - unique pivot point for improved range of
motion in the arm pump. They also created a divergent path of the handlebars
that brings hands to the middle as your drive them forward, simulating the arm
swing in walking and running.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">If you are not already
using or have not tried an Octane Elliptical, I strongly recommend you do!</span>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-12877315165310853202013-09-25T20:34:00.001-07:002013-09-25T20:34:14.706-07:00Is My Fat Making Me Fat? Part III<h2 style="text-align: center;">
Is My Fat Making Me Fat? <br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5QC3Bb09MJofiUydH8InkiPQmiZ32i5ZQ8fIZsszh-uD3tnqL5n7d8kTrgMMH1h1hnD1Qj_KE9iJJxqLpR5jGJglZZDlS8Iifd7K4BA2egQKhxO7NUz3PAydB2i-TNIxgCUEO4ME_bdAO/s1600/+cropped+long+stride.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5QC3Bb09MJofiUydH8InkiPQmiZ32i5ZQ8fIZsszh-uD3tnqL5n7d8kTrgMMH1h1hnD1Qj_KE9iJJxqLpR5jGJglZZDlS8Iifd7K4BA2egQKhxO7NUz3PAydB2i-TNIxgCUEO4ME_bdAO/s200/+cropped+long+stride.jpg" width="200" /></a> </div>
<div class="separator" style="clear: both; text-align: center;">
Part III - So what do I do now? </div>
<div class="MsoNormal" style="text-align: left;">
</div>
<div class="MsoNormal" style="text-align: left;">
What are some guidelines to weight loss?</div>
</h2>
<div class="MsoNormal">
Losing more than 4 lbs in a week is discouraged because this
weight loss is made up of a ratio of about 60% Fat Free mass to less than 40%
fat deposits.</div>
<div class="MsoNormal">
A more realistic weekly weight loss goal is about 1 pound
per week. This can be achieved by eating a balanced diet of proteins,
carbohydrates and fats. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0qB8XC6KRGLEIgoTzppERmBBi1BR9196ERxJaJp1sAplgoLgY6Fqfcs7bOhnREwBQXRF8RtX0jxCOKuuv6KEDTtF7M9COW0N00cOul1wQ-JW-5MOJfdTkrdI1IsfHWMpwRptQaOkuWL3Z/s1600/Screen+shot+2013-09-25+at+8.27.44+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0qB8XC6KRGLEIgoTzppERmBBi1BR9196ERxJaJp1sAplgoLgY6Fqfcs7bOhnREwBQXRF8RtX0jxCOKuuv6KEDTtF7M9COW0N00cOul1wQ-JW-5MOJfdTkrdI1IsfHWMpwRptQaOkuWL3Z/s200/Screen+shot+2013-09-25+at+8.27.44+PM.png" width="171" /></a></div>
<div class="MsoNormal">
The amount of calories consumed from these food groups
should be 200 to 500 kcal less than the calories needed for your daily energy
expenditure. An approach like this would result in fat mass being the almost exclusive
loser in your weight loss to the tune of 0.5 to 1.0 lbs of fat a week.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn1" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a>
In a year you could drop as mush as 25 lbs of fat alone.</div>
<div class="MsoNormal">
And some interesting new research is showing what is
happening on the molecular level when people exercise or improve their diets to
affect change. A recent NY Times Well article highlighted research about the
methylation of genes and the epigenomic affects this has on muscle and fat
cells.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn2" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a>
The methylation process makes it harder for genes to send or receive messages.
In one study, moderate exercise for 6 months showed effects in fat cells,
specifically on genes associated with fat storage.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn3" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a><span style="mso-spacerun: yes;"> </span> </div>
<div class="MsoNormal">
Another study showed that participants
who biked until they had expended 400 calories showed methylation in their
muscles cells with genes associated with metabolism. The even more interesting
part of this study was that it provided further evidence to debunk the myth
that fat-burning workouts should be done at a lower intensity. Your body’s
energy systems work more off of storage. Meaning it will only not burn fat for
as long as it has stores of glucose / carbohydrates to use. Once these energy
sources are depleted, it has no choice but to switch over to fat burning
(aerobic energy) in the muscles, and to start breaking down fat in the body to
replace glucose stores. So if you can perform an activity for 30 minutes say,
doing it at as high of an intensity level as is possible and comfortable will
burn more calories and thus more fat. Doing it a lower intensity will not
result in more fat burned.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn4" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU-2ByGN69bRurCCmYH-I2xf15u2DBhQ07pe9KW7fMEUVaiBI6mhp1u2c2AB4Y55r2lIVYu-PtfiYPXXJDGxCu_t7Fh3lMCyO4ZkOndYONmspuOpyZFTbfXmjMUkVSQCAuzeWfyTqZURDO/s1600/Screen+shot+2013-09-25+at+11.14.43+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU-2ByGN69bRurCCmYH-I2xf15u2DBhQ07pe9KW7fMEUVaiBI6mhp1u2c2AB4Y55r2lIVYu-PtfiYPXXJDGxCu_t7Fh3lMCyO4ZkOndYONmspuOpyZFTbfXmjMUkVSQCAuzeWfyTqZURDO/s1600/Screen+shot+2013-09-25+at+11.14.43+PM.png" /></a></div>
<div class="MsoNormal" style="text-align: center;">
As Ms. Spears would say, you wanna the body? You better work!</div>
<div class="MsoNormal">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn4" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;"></span></span></a></div>
<div class="MsoNormal">
Concluding Thought:</div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">With a long-term approach
it’s not only possible to lose fat weight, but also make tangible changes to
your body on a molecular level.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-d2B1qqH_ay55t_lKGmmsJmm6_AFUVf-xRH7s3wj3vdFdEQGWcUi9AOz51nN-7xAQBrXHp4vx4AKjTg2o-7pbi-DHcxlyxhcwLKfjovGFCO6OvVtfxROxWT2mxtGqi-DUGkE7KJRrtVXt/s1600/beautiful.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-d2B1qqH_ay55t_lKGmmsJmm6_AFUVf-xRH7s3wj3vdFdEQGWcUi9AOz51nN-7xAQBrXHp4vx4AKjTg2o-7pbi-DHcxlyxhcwLKfjovGFCO6OvVtfxROxWT2mxtGqi-DUGkE7KJRrtVXt/s1600/beautiful.gif" /></a></div>
<div style="text-align: center;">
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span>
</div>
<div style="mso-element: endnote-list;">
<br clear="all" />
<hr align="left" size="1" width="33%" />
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn1" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, <span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span>1999, Human Kinetics</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn2" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a> <a href="http://well.blogs.nytimes.com/2013/07/31/how-exercise-changes-fat-and-muscle-cells/?hp&_r=1">http://well.blogs.nytimes.com/2013/07/31/how-exercise-changes-fat-and-muscle-cells/?hp&_r=1</a>
</div>
<div class="MsoEndnoteText">
“How Exercise Changes Fat and Muscle Cells”, Gretchen
Reynolds, <u>The New York Times</u>, Jul. 31, 2013</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn3" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a> <a href="http://www.ncbi.nlm.nih.gov/pubmed/23825961">http://www.ncbi.nlm.nih.gov/pubmed/23825961</a>
</div>
<div class="MsoEndnoteText">
“A six months exercise intervention influences the
genome-wide DNA methylation pattern in human adipose tissue.”, Rönn T, Volkov
P, Davegårdh C, <u>PLoS Genet</u>., Jun. 9, 2013</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn4" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, <span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span>1999, Human Kinetics</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-76981501157803606852013-09-25T20:34:00.000-07:002013-09-25T20:34:06.173-07:00<div style="text-align: center;">
<h2>
Is My Fat Making Me Fat?</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmhLtg04D9uWgrC39r0-XFb5G9ioflIGgeN39ZAiBKBrnp2AfqQD_pxJk5Ba6fZaVyWL8FDRYI0TVj2lLxnxRToUOq7RnDwohmjPeLBEjw6awS1ZqwN5mIbf-qE8a_ceOLAx-YVw3SW_3r/s1600/iStock_000023781873_Small.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmhLtg04D9uWgrC39r0-XFb5G9ioflIGgeN39ZAiBKBrnp2AfqQD_pxJk5Ba6fZaVyWL8FDRYI0TVj2lLxnxRToUOq7RnDwohmjPeLBEjw6awS1ZqwN5mIbf-qE8a_ceOLAx-YVw3SW_3r/s200/iStock_000023781873_Small.jpg" width="200" /></a></div>
<h2>
Part II - Is there something, like, to eat my fat?</h2>
<div style="text-align: left;">
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<div class="MsoNormal" style="text-align: left;">
Bringing us to the next logical question, how does a person
lose fat? Well, glad you ask, cause I just happen to help people do that for a
living, gosh how did this happen, fortuitous I suppose. </div>
<div class="MsoNormal" style="text-align: left;">
Just as the body is really adroit at storing fat for energy
in food crisis, or in the case of the modern person, when you haven’t eaten in
awhile or are working out for a long period of time, it’s also quite good at
using that stored fat. In fact, do you know that muscle is uniquely designed to
burn fat through beta-oxidation and the oxidative system during aerobic
activity? And as previously mentioned that the liver can breakdown fat to
maintain glucose levels in the body?<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn1" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a> Well, it is
and it can. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnYlwFT3sQWVuJ5Yl4TDoBVMpAiPVnx7EF5g3Tx5YixY-kr7kILxrLcbl4FQnPtIZMskAgHjo6dnEGssvOgki8RsXzbVqPSkyR8TkXBORhXfjz3fgz1XZcTRYX-RFMo5ZyMMEuo1PGmoAL/s1600/Screen+shot+2013-09-25+at+7.55.53+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnYlwFT3sQWVuJ5Yl4TDoBVMpAiPVnx7EF5g3Tx5YixY-kr7kILxrLcbl4FQnPtIZMskAgHjo6dnEGssvOgki8RsXzbVqPSkyR8TkXBORhXfjz3fgz1XZcTRYX-RFMo5ZyMMEuo1PGmoAL/s320/Screen+shot+2013-09-25+at+7.55.53+PM.png" width="320" /></a></div>
<div class="MsoNormal" style="text-align: left;">
Lets be a little more specific about muscle, there are two
commonly accepted types of skeletal muscle fiber/tissue: type I – slow twitch
(ST) and type II – fast twitch (FT).
</div>
<div class="MsoNormal" style="text-align: left;">
ST fibers have more mitochondria and oxidative enzymes that
enable them to use, fat more efficiently and at higher rates. FT fibers have a
different enzyme make up that enable them to better process glucose and
glycogen for energy through the glycolytic system (an anaerobic process –
without oxygen). And as their names state each are better at different muscle
movements. ST is great for extended activities, like running, biking, swimming
and FT is great for sprints, lifting.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn2" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a></div>
<div class="MsoNormal" style="text-align: left;">
When it comes to losing weight there are a couple of
objectives. </div>
<div class="MsoNormal" style="text-align: left;">
<b>One:</b> Adjust the diet such that a person is no longer in calorie
excess in terms of in and out. </div>
<div class="MsoNormal" style="text-align: left;">
<b>Two:</b> Increase physically activity. </div>
<div class="MsoNormal" style="text-align: left;">
<b>Three:</b> Create
a balance between diet – calories consumed – and physical activity such that
gains in muscle size, strength, and metabolic efficiency can occur. </div>
<div class="MsoNormal" style="text-align: left;">
Knowing, that every person is different, I tend to like to
approach things as if I were training an athlete for a competition. In the
absence of expensive genetic test that might indicate your ratio of fast twitch
muscle to slow twitch muscle, or cumbersome test to determine VO2 max, there
are basic ways to test what your capable of doing with your body. Exercising
each major group of muscles (chest, shoulders, back, arms, legs) </div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib56P9GKLS7JTiJFKqBc8LsT9vZyHs-amg62_QOQFViEYtLkND6JUyi8XVaKgRqedcJOqq3g7fEVVx5dXkJKkHXyyzd8AjKnIx_Fegwqklpt7fTz5cBzeakdlWx4pQXGWzkHebKyM-9M99/s200/Screen+shot+2013-09-25+at+8.30.28+PM.png" width="200" /> <img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiApypU9tWc51e5qYOXlKYBUF9BMCyID48JUJNS3HrPkrZfdSbV0iby3KhU47LekEdytMOUgwpZhLpTR_bTYZh-HN9RZ4T9Igox-IT9N1-x08Pyque7cICv4Js7sIuwMWzIV9wlM6lOTG5I/s200/back+muscles.jpg" width="187" /></div>
<div class="MsoNormal" style="text-align: left;">
separately to
gauge for muscular endurance (lifting a weight a lot of times), muscular
strength (lifting a heavy weight slow a few times) and muscular power (lifting
a weight and the time it takes to do it) provides a baseline of what you’re
currently capable of and where you might naturally be better, whether it’s a
specific muscle group or type of muscularity. </div>
<div class="MsoNormal" style="text-align: left;">
Cardiovascular fitness is a little trickier to test. I’ll
often throw in the mile test, for people who are good runners. However, the
interesting thing with cardio is that different people and different body forms
are more efficient in different types of cardio exercises. Some people can swim
for an hour; others are great bikers, for some it’s running, rowing,
elliptical, or athletics. The important thing is to give things a try. Myself as
an example, I had a natural predilection towards running. I get my heart
rate/breathing up the highest for the longest periods of time when I run versus
being on a bike or in a pool. Now that’s part genetics and part training.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn3" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a>
Years of running have developed a certain amount of muscle memory and
efficiency that puts running ahead of everything else along with some great
genes from the parents. </div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQkEFON4RBHilqpM1iqWIkgtf1LBNCsgLXODGqny15LBmlKBNYyyYahwek85v4Tpc2SxZwhnnf4bUiddGeB1_rsPhzjl3pIBAHSRxNb_Oi5hPVd9ehglvblVWK-Cz-mAsd3qZeYroesuY/s1600/Screen+shot+2013-09-25+at+8.31.36+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQkEFON4RBHilqpM1iqWIkgtf1LBNCsgLXODGqny15LBmlKBNYyyYahwek85v4Tpc2SxZwhnnf4bUiddGeB1_rsPhzjl3pIBAHSRxNb_Oi5hPVd9ehglvblVWK-Cz-mAsd3qZeYroesuY/s200/Screen+shot+2013-09-25+at+8.31.36+PM.png" width="147" /></a><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqBAZOQOTIyBOWTDEEwnQUjkjGMiX8kWJhiajeSYGVfHTEEWyHBhc5vhu9beaz5FiaaJbJViGgomGFl8ekzC85Z0ackwtp1vxritxdl4QRU0D42S7YesQVAbcLFnX2_EGxO2JlGGehIQf_/s200/Screen+shot+2013-09-25+at+8.31.24+PM.png" width="200" /> <img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQWE7DhNoxmfTS-yvk-qJn_WNiG-dalpXTpqipxFIUtsR-LMBp_dVNFJgrkew5ddlYbyWth23x_l5r6NIShf5M46HuznZ8i-kk5DRiIASYXXWVNiimVHC7hnDyb9J6IWocVuPeKHRWq6Ed/s200/Screen+shot+2013-09-25+at+8.25.51+PM.png" width="200" /></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
Getting back to fat, as you can see there are a lot of
different ways to train the body and the reason that I brought up training like
an athlete is because of how meticulous and accountable they are in their
training regimen. In order to achieve a desired result in competition they know
that they might have to get faster, stronger, or improve their endurance. They
do workouts that improve those areas and drop things that don’t help. The
average person should take the same approach – assess strengths and weaknesses.
If you’re routine isn’t improving strength, endurance, cardiovascular fitness,
it’s time to switch it up. An example is a person who may put on muscle size
quickly, but struggle with improving strength performances or endurance. Trying
to improve weaknesses while still spending time on what you’re good at is a
great way to tackle your workouts, because being good makes it a lot easier to keep
doing something.
</div>
<div class="MsoNormal" style="text-align: left;">
Through training and workouts there are a few things you’re trying
to accomplish at a cellular level with your muscles to turn your body into a
fat burning machine.</div>
<div class="MsoNormal" style="text-align: left;">
<b> (1) Hypertrophy </b>– we can’t increase muscle cell numbers,
but we can increase their size.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn4" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a> And the
larger a muscle is, the more energy it requires to function, meaning you’re
going to burn a lot more fat or be able to consume more calories. </div>
<div class="MsoNormal" style="text-align: left;">
<b>(2) Increase
metabolic capabilities.</b> For ST muscle this means increasing the number of
mitochondria in your muscle cells.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn5" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[v]</span></span></a> Mitochondria
are the “engines” that process the fuel of muscle activity. Additionally with
slow twitch muscles, you’re increasing capillary supply to muscles, meaning
they can get more oxygen and nutrients, while also being able to get rid of
waste products faster. The end result is like putting a more powerful engine in
your car. Your car is the same size but its ability to burn fuel (fat in this
instance) is greatly increased.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEghTGMJaLQ5FeGWV0NCc-0dqo5PjNa0lpPMemRDPVno1P1x20hDpmqINLUOL1sX6bSXJWUYn7Rr1H2z7UIgWIuRodeGM0SlXgONt9Ss00nXxVTH4tKgOvcjfS3yYqDQ7Po6zvCHLS_ZFi/s1600/Fat+blog+pics+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEghTGMJaLQ5FeGWV0NCc-0dqo5PjNa0lpPMemRDPVno1P1x20hDpmqINLUOL1sX6bSXJWUYn7Rr1H2z7UIgWIuRodeGM0SlXgONt9Ss00nXxVTH4tKgOvcjfS3yYqDQ7Po6zvCHLS_ZFi/s320/Fat+blog+pics+2.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: left;">
For FT muscle fibers it’s a little different, their main
energy system uses anaerobic energy production and secondarily aerobic systems.
Improving FT muscle fiber through cross-training, lifting, and interval
workouts results in the muscles becoming better at using glucose as an energy
source. These metabolic improvements help the body process carbohydrates more
efficiently, ensuring that fewer carbohydrates are converted into fat. The
great plus is that this means you can indulge in some “reasonably” sized sweet
treats. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlc40n-kPu18ASB-ShXwNM8KehKb_ndWyDZ45sh6s2_eApCRrZtuhUrKe7rnskOfUD92cbIHGdL6BpeLNDAbbmMJdAVy1kZegpAAxAq2JIjiqzJxnUg_gpjXrWD7mkBLxjJIB6VtBfK1Jr/s1600/Screen+shot+2013-09-25+at+8.26.23+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlc40n-kPu18ASB-ShXwNM8KehKb_ndWyDZ45sh6s2_eApCRrZtuhUrKe7rnskOfUD92cbIHGdL6BpeLNDAbbmMJdAVy1kZegpAAxAq2JIjiqzJxnUg_gpjXrWD7mkBLxjJIB6VtBfK1Jr/s200/Screen+shot+2013-09-25+at+8.26.23+PM.png" width="134" /></a></div>
<div style="text-align: left;">
Additionally, FT muscle can also acquire attributes of ST like getting
more mitochondria for aerobic energy system activities, thus helping to burn
more fat!
</div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">You don’t actually want to
cut your calories drastically with your wellness routine. This is because
you’re working hard to develop your muscles with your workouts. Very low
calorie diets and/or fasting set in motion the stages of starvation. As
previously mentioned glucose is the preferred energy source of the body and if
it’s not receiving it from food intake, the body will maintain glucose levels
from glycogen (stored in the liver at levels to last a few hours) and proteins
and fats.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn6" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vi]</span></span></a>
From fats you say, this is great; unfortunately, you’re wrong. Initial weight
loss gains come predominantly from fat free mass in the body and water.<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_edn7" name="_ednref" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vii]</span></span></a>
Fat free mass includes the muscles you’re working hard to maintain and develop
to better burn fat, so extreme diets or fasting causes the opposite of what you
need to do in terms of long term caloric balance – muscle gains and fat
reduction. Also, the water loss associated with these diets and fasts can lead
to dehydration and its complications; all things that make it extremely hard to
workout and develop your fat burning machine of a body.</span></div>
<div style="mso-element: endnote-list;">
<div style="text-align: left;">
<br clear="all" /></div>
<hr size="1" style="margin-left: 0px; margin-right: auto;" width="33%" />
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn1" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[i]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, <span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span> 1999, Human Kinetics</div>
</div>
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn2" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[ii]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, <span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span>1999, Human Kinetics</div>
</div>
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn3" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iii]</span></span></a> <a href="http://www.letsrun.com/news/2013/07/sports-gene-by-david-epstein-a-must-read-for-all-coaches/">http://www.letsrun.com/news/2013/07/sports-gene-by-david-epstein-a-must-read-for-all-coaches/</a>
</div>
<div class="MsoEndnoteText">
“Sports Gene By David Epstein: A Must-Read For All
Coaches”, Robert Johnson,</div>
<div class="MsoEndnoteText">
Aug. 1, 2013</div>
</div>
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn4" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[iv]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD,<span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span> 1999, Human Kinetics</div>
</div>
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn5" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[v]</span></span></a> <a href="http://www.hsc.csu.edu.au/pdhpe/core2/focus2/focus1/4007/2-1-4/fac2_1_4_6.htm">http://www.hsc.csu.edu.au/pdhpe/core2/focus2/focus1/4007/2-1-4/fac2_1_4_6.htm</a>
</div>
<div class="MsoEndnoteText">
“Effect on fast/slow twitch muscle fibres”</div>
</div>
<div id="edn" style="text-align: left;">
<div class="MsoEndnoteText">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn6" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vi]</span></span></a> <a href="http://www.mhhe.com/biosci/ap/saladin/digestive/reading5.mhtml">http://www.mhhe.com/biosci/ap/saladin/digestive/reading5.mhtml</a>
</div>
<div class="MsoEndnoteText">
<u>Saladin: Anatomy & Physiology, </u><span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span> 2001 The McGraw-Hill
Companies</div>
</div>
<div id="edn" style="mso-element: endnote;">
<div class="MsoEndnoteText" style="text-align: left;">
<a href="http://www.blogger.com/blogger.g?blogID=3392839405280523390#_ednref" name="_edn7" style="mso-endnote-id: edn;" title=""><span class="MsoEndnoteReference"><span style="mso-special-character: footnote;">[vii]</span></span></a> <u>Physiology
of Sport and Exercise: Second Edition</u>, Jack Wilmore, PhD, David L. Costill,
PhD, <span style="font-family: Symbol; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Symbol;"><span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;"></span></span> 1999, Human Kinetics</div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-27566592812724917682013-09-13T09:23:00.000-07:002013-09-13T09:23:08.412-07:00Freebie Fridays is Back<span style="font-size: large;">That's right, we're back, do your dance!</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbsbGqvqXVMwbOLP-miNyEorzGe0g0K4UcNp4QXFhKQnnoX9yg7Op5q5xW1hIN8iuPhvgoSTKhx0tC-SupFrBH6AurUfyh7ZWmalVCKls8HMDxpEieCDLUZCkveREXsYfQY_KjBXqbqSRp/s1600/tumblr_msyd5fZRYt1sr39gto1_500.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbsbGqvqXVMwbOLP-miNyEorzGe0g0K4UcNp4QXFhKQnnoX9yg7Op5q5xW1hIN8iuPhvgoSTKhx0tC-SupFrBH6AurUfyh7ZWmalVCKls8HMDxpEieCDLUZCkveREXsYfQY_KjBXqbqSRp/s1600/tumblr_msyd5fZRYt1sr39gto1_500.gif" height="130" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">http://gifsee.com/post/61077263056</td></tr>
</tbody></table>
After an extended absence, we're back to dishing out what we do best, free ways to help you look<span id="goog_1148771524"></span><span id="goog_1148771525"></span> and feel good.<br />
<br />
What's it going to be this time?<br />
<br />
<a href="http://www.jkffh.com/#!free-downloads/c1i44" target="_blank"><span style="font-size: large;">Our Total Body Training Program</span></a><br />
<br />
The ultimate total body workout program to kick start your new fitness routine. This two week guided program features 3 distinct workouts and instructions for 5 days of training per week. Guaranteed to help you lose weight, gain muscle and sculpt your body.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbcY4iaomyINKkkfz2fgS854AAIamOp7TWwqvBDJGK8B0HpGe7ckORCUePtLTM8uMu4ryVZnZ7WoDNTjl8qTblv6crGVvQDRNZgH4CvQWO2hpu9D0aZiHVPwtaQe1NZQYcglqRxI3aNDbv/s1600/Sample+TP+Pg+1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbcY4iaomyINKkkfz2fgS854AAIamOp7TWwqvBDJGK8B0HpGe7ckORCUePtLTM8uMu4ryVZnZ7WoDNTjl8qTblv6crGVvQDRNZgH4CvQWO2hpu9D0aZiHVPwtaQe1NZQYcglqRxI3aNDbv/s1600/Sample+TP+Pg+1.png" height="200" width="181" /></a><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Y1w56ACQSRC1MauRBFMf_eYnpZtmsOnxB1k-74rpfsyUjAnb6ALClOzLMaO7Ruh9r9BGCsoNr_2jTbTDC9g34qSoEqtC7EHOck4Nv_4-Q5qPbNnJN2SoBuiQYHIXV0F2vpLK8_6ZgE3e/s1600/Sample+TP+Pg+2.png" height="196" width="200" /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZU4ObHAnhn02-bEvBGVeFo7ltyA7ET3g9TP1H6jOe0afrB4ME7lsUEwHsCfSwDbYIFlHNOFtlGX3Os3wr3-5B5RAiGJWuuxhLXmeY1VUIALtUElEuzFCrKFIinibvYIQEUp_hBdjETELH/s1600/Sample+TP+Pg+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZU4ObHAnhn02-bEvBGVeFo7ltyA7ET3g9TP1H6jOe0afrB4ME7lsUEwHsCfSwDbYIFlHNOFtlGX3Os3wr3-5B5RAiGJWuuxhLXmeY1VUIALtUElEuzFCrKFIinibvYIQEUp_hBdjETELH/s1600/Sample+TP+Pg+3.png" height="170" width="200" /></a></div>
<br />
The thinking behind the program is that everyone needs a base to start from and ideally that base should be helping them lose weight - meaning burn calories. The total body program works every major muscle group in the body through what we like to call controlled failure. Once you've maxed out on what your chest can do, we give it a rest and work your legs and so forth. This results in you being able to perform at maximal levels for longer periods of time during your workout, thus burning more calories and more fat. The program also deftly mixes in aerobic, anaerobic and strength moves to keep your heart rate up and effect the greatest amount of change in your body possible.<br />
<br />
The benefits: After a few weeks, you'll find that your ability to perform exercises with more weight, at a higher intensity level, with less rest time between sets and exercises has improved. That new found efficiency is the result of metabolic, cardiovascular and muscular endurance gains brought about by the program.<br />
<br />
Interested in learning more about our guided programs <a href="http://www.jkffh.com/#!get-started/c1po3" target="_blank">contact us here</a>.<br />
<br />
Want more free workouts and tips check out our <a href="http://www.jkffh.com/#!program-examples/c1r3f" target="_blank">download pages</a>!Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-57142134272728731802013-04-12T12:38:00.001-07:002013-04-12T13:54:30.700-07:00What’s On Your Spring Body Checklist? Muscles √ Get Ripped √<style>
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of NYCers’ “tank-eist” wardrobes is beginning. As we transition from coats and sweaters
to t-shirts and tanks, <a href="http://www.jkffh.com/" target="_blank">JKF Fitness & Health</a> has got your back to make sure
your body is ready.<span style="background-color: blue;"></span></span><br />
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While I normally like to approach fitness/working out from a
health and feeling good direction, I have to admit, I like having “viewable”
muscles – loosely defined as those viewed through the sense of sight versus the sense
of touch. Thus, muscle-building workouts have to stay in a heavy
rotation in my fitness routine.<br />
</div>
<div class="MsoNormal">
What are these “muscle building” workouts you ask? Well I
can tell you from studies, anecdotal trials and observations that it comes down
to sets, reps and exercise variation.</div>
<div class="MsoNormal">
<br />
<b><span style="font-size: small;">Here’s the breakdown of my go-to muscle increasing lifting
routine:</span></b></div>
<b>
</b><br />
<div class="MsoNormal">
<br />
<b>•A warm-up set of 20 reps (light weight, 50 to 60% of a 1
rep max)</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>•4 “working sets” of 8 – 12 reps (sets can increase in
weight or slowly decrease to ensure rep amount)</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>•Body part focus (3 to 5 exercises for each major muscle
group – chest, legs, back, shoulders, arms)</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>•Alternating Exercise Method - machine, barbell,
dumbbell/iso-lateral</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>•One or two functional movements</b></div>
<b>
</b><br />
<div class="MsoNormal">
<br />
<b>Here's an example for Chest:</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>Barbell Bench Press – Dumbbell Incline Bench Press – Cable
Chest Press – Forward/Backward walking Push-ups (example of a functional
movement).</b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>I also tend to throw in 5 to 10 minutes of cardio before and
after lifting.</b></div>
<br />
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">And there you have it, a
bigger and more ripped physique brought to you by the science of exercise physiology. To
have your own customized routine created, <a href="http://www.jkffh.com/#!purchase-options/c1ekp" target="_blank">checkout out our program design purchasing options</a>. Have a question about anything in this piece? Ask
it in the comments below or through our <a href="http://www.jkffh.com/#!contact-us/colt">contact form.</a></span>
<br />
<br />
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">And remember folks . . . </span><br />
<br />
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Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-29482394243558713062013-03-29T10:18:00.000-07:002013-04-11T15:50:35.692-07:00Freebie Fridays!<style>
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<span style="font-size: x-large;"><span style="font-family: "Optima ExtraBlack";">Freebie Fridays!</span></span></div>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYwG-eGWzdKj6SanL9asbU01L5UH7_Vrt75pMeS3hzHrxdx2EkTJEWikPPwFacERlDUKAHKGQRiH6sRIRN4Ic-IjlDJJYa8rUVrEEdFP6xBqv91-p5O9Vp1FT7MdJUrezUHr0WAvRVN37Q/s1600/tumblr_lmk67yFtva1qba256.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYwG-eGWzdKj6SanL9asbU01L5UH7_Vrt75pMeS3hzHrxdx2EkTJEWikPPwFacERlDUKAHKGQRiH6sRIRN4Ic-IjlDJJYa8rUVrEEdFP6xBqv91-p5O9Vp1FT7MdJUrezUHr0WAvRVN37Q/s1600/tumblr_lmk67yFtva1qba256.gif" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Optima ExtraBlack"; font-size: 16.0pt; mso-bidi-font-size: 12.0pt;"><span style="font-size: xx-small;">Photo Credit Reaction GIFS</span></span></td></tr>
</tbody></table>
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<span style="font-size: x-large;"></span></div>
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<style>
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<style> </style><span style="font-family: Optima;">Well maybe that should be
Friday . . .<span style="mso-spacerun: yes;"> </span>Today’s special gift
from <a href="http://www.jkffh.com/" target="_blank">JKF Fitness & Health</a> to you is a new cardio workout approach. I know so thoughtful of me, I
mean who here doesn’t like toiling away in a monotonous exercise in the quest
for the oh so flatter stomach or leaner physique?</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<span style="font-family: Optima;">Honestly, I don’t, and
neither should you. Unless you’re training for a race/event that requires you
to do something for a couple of hours, hitting the elliptical/treadmill up for
an hour probably isn’t going to do you justice. And take it from someone who has
had to train for a long event, don’t do it if you don’t have to or you don't enjoy it. </span></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<span style="font-family: Optima;">Cardio workouts should
always be a complement to your weight lifting and cross-training routines. Cardio
is one of the most effective ways to take advantage of the fat burning
capabilities of your newly developed muscles from weight training. I like to
say muscles are great, but they’re awesome when they’re actually functional and
working as a unit (more on this in a later post).</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<span style="font-family: Optima; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US;">So, what do I do, when I get that rare call to take it off for the
camera . . . okay, fair, those calls never come in . . . so what do I do after
a little too much cerveza and bar food consumption while enjoying some March
Madness? </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4P93XEyhwb9yrIw_oP2gs2FwtumVMhPVGrLwwzTXJ2AYCRc3pQ1lU1OzuL5LETOvQbA7uSeMD5fPeZRVBRrnqhGPY6175L_avTok4ek7WU_mjAOtQNra4EkrcFUOY_8WkASJdj2FFGXC/s1600/31019183.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4P93XEyhwb9yrIw_oP2gs2FwtumVMhPVGrLwwzTXJ2AYCRc3pQ1lU1OzuL5LETOvQbA7uSeMD5fPeZRVBRrnqhGPY6175L_avTok4ek7WU_mjAOtQNra4EkrcFUOY_8WkASJdj2FFGXC/s320/31019183.jpg" width="320" /></a></div>
<br />
<span style="font-family: Optima; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US;"> Well Kittie, it doesn't have to be awful if you follow these go to </span><br />
<br />
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div.Section1
{page:Section1Ca</style></span><span style="font-family: "Optima ExtraBlack"; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">Cardio Tips:</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Optima; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">1.) Full Body Machines! </span></i></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<span style="font-family: Optima;">If you’re in a gym,
gravitate to machines that require use of your arms, legs, and core. The more
muscles working at once the more calories/fat you’ll burn. My Go To Machines: </span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Rower </span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Elliptical
with Arms </span></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Treadmill
</span></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Arc
Trainer with Arms </span></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Versa
Climber</span></b></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Optima; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">2.) Mix It Up! </span></i></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<span style="font-family: Optima;">Spend between 10 to 20
minutes on 3 different machines for your cardio workout session. The constant
mix up doesn’t let your body get comfortable and allows you to work at higher
intensities for a long period of time.</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: Optima; font-size: 14.0pt; mso-bidi-font-size: 12.0pt;">3.) Engage! </span></i></b></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<span style="font-family: Optima;">The biggest mistake I see
people make with cardio is hopping on and going through the motions. Be as
efficient with your cardio as possible by giving yourself minute-to-minute
benchmarks. My favorite benchmarks:</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Calorie Targets</span></b>
– <span style="font-family: Optima;">Select an amount of calories you want to
burn in a workout and break it down by minute. Push yourself to be at the
calorie amount, each minute</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Resistance
and Pace Goals</span></b> – <span style="font-family: Optima;">Pick out a
Pace/RPM or Resistance Level baseline, then challenge yourself to stay above it
for 2 to 5 minute intervals, or only drop below it for one-minute intervals.</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Optima;">-Track
your Personal Best!</span></b> <span style="font-family: Optima;">– Nothing is
more motivating like achievement and accountability. Keep a record of how
many calories burned, distance, pace, and resistance level for each cardio exercise
and use them as baselines. You don’t always have to beat them, but I find a
reminder of what I typically do keeps me honest on lazy days.</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto;">
<br /></div>
<span style="font-family: Optima; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US;">And there you have it, your new Cardio routine. Try it once or twice a
week and checkout our Cardio Calorie Chart for Calorie Targeting. And as always, if you want to train/work with the purveyor of these great tips (that's ME!) <a href="http://www.jkffh.com/#!purchase-a-training-session/c1ekp" target="_blank">sessions are available</a></span>!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO_gZzGJlgIy9vQWgbpyoSGIWFqYeu5_-l5nhKPR7ZPSu1VOwsVlTQikZRMY00sgURcAZozhFN9zNw-thmM9EWAM06Fe_s_WhQGdUD-VpZPKypITKFfWClOCUL2QjuQYfITDeagrPsptWR/s320/Slide1.jpg" style="margin-left: auto; margin-right: auto;" width="247" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.jkffh.com/" target="_blank">Download the pdf here</a></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<span style="font-family: Optima; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US;"> </span>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com3tag:blogger.com,1999:blog-3392839405280523390.post-88792829244301948392013-03-25T15:39:00.001-07:002013-03-25T15:39:55.768-07:00Introducing JKFFH Q&A
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While I can spout on endlessly about a variety of wellness
topics, I do try to keep the focus at JKF Fitness & Health about the
people. So with that in mind, I introduce JKFFH Q & A. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtm1fTB5nHuLNcMl05nZvLJO7NL1UvHJGvUmMSxtcgSYSThvJj_uJJsPs3wGmnudAPvEFU_HfzJ96cqBmxthKYJ7K47pWI09B16yaR_yEE9vOSMuKnNR03wTTxGVmAS98IgTWaBTn0OlQ/s1600/url.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtm1fTB5nHuLNcMl05nZvLJO7NL1UvHJGvUmMSxtcgSYSThvJj_uJJsPs3wGmnudAPvEFU_HfzJ96cqBmxthKYJ7K47pWI09B16yaR_yEE9vOSMuKnNR03wTTxGVmAS98IgTWaBTn0OlQ/s400/url.jpeg" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Questions will be taking through comments on our blogs and
social media outlets and answered, hopefully, in the same day or at least within a
couple of days (no one is perfect, but I'm trying).</div>
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Here are the first two questions and their responses:</div>
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-Leah F: How much weight/reps is a good amount for a girl to
lift - 3days a week, to not get all bulky, but not be flabby? Ready- go!</div>
<div class="MsoNormal">
Hi Leah, great question! My core routine for females and
really anyone trying to lose weight, but gain strength and tone at the same
time is a full body routine, with two focused cardio sessions, and cross
training moves in between lifts. You should lift 2 sets, with less than a
minute of rest in between. The first set should be 20 reps, and the second set
you can go up in weight slightly for 15 to 20 reps. In terms of weight, I
stress lifting a weight that is heavy enough that you really have to try for
the last 8 to 5 reps of the set. Though you might be lifting weights heavier
than normal, you won't bulk because of the aerobic nature of the reps and the
short rest time. An example of the workout can be found at this link <a href="http://www.jkffh.com/#!program-examples-young-professional-woman/c1osz">http://www.jkffh.com/#!program-examples-young-professional-woman/c1osz</a>
Thanks for the question and let me know if the answer is helpful!</div>
<div class="MsoNormal">
-Ben J.: what's the most widespread and/or destructive myth
about fitness?</div>
<div class="MsoNormal">
Hi Ben, this is a great, albeit, big question. I’m going to
cop out and say that there are probably a couple of myths that I’ve encountered
with clients, I’ll list them in no particular order.</div>
<div class="MsoNormal">
•Dieting – Diets are a short-term solution for what I
consider a terminal problem. Diets are effective in emptying fat cells, but not
in regulating them. The body’s main consumer of fat (energy) is muscle. Thus
any long-term wellness solution begins with muscle development/functionality
and adjustments in what you eat. More on this in a future blog post.</div>
<div class="MsoNormal">
•Workout With No Pain – This is probably my most hated
statement. If you’re effecting change in the body, there’s going to be some
discomfort. Soreness/pain is a great tool in helping a person determine if
they’ve worked a muscle area and whether or not they’ve worked that area too hard or too
little.</div>
<div class="MsoNormal">
•The All-In-Approach. There’s a philosophy that you should
punish yourself or go extreme with a diet or new workout routine. The problem
is these are normally unsustainable for several reasons – injuries, lifestyle,
and adaptability.<span style="mso-spacerun: yes;"> </span>You don’t need
to go to the extreme; you’re actually better off doing something that you can
stick with for 1 to 3 years</div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: Cambria; mso-fareast-language: EN-US;">Those are 3 quick ones, I’ll see what else I can come up with in the
next week or two.</span>
<div class="MsoNormal">
<br /></div>
<br />
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-53414484688668633622013-03-06T13:01:00.001-08:002013-03-06T13:01:55.499-08:00The Athlete's Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTICcT3BPgoeHHW-seKToRiqQcTIZ-UHO6nwRDH-8I2EE6d2JH13stFWP9ZD51bPmNrZzgSBwVq6HdJgx9K2XnCXN_DfXi-O2QioFVK8ZsB5XhWg1FSPkhTQ-MKpwZJWbK4Y2N_nmhtVcd/s1600/John+Athletic+Shot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTICcT3BPgoeHHW-seKToRiqQcTIZ-UHO6nwRDH-8I2EE6d2JH13stFWP9ZD51bPmNrZzgSBwVq6HdJgx9K2XnCXN_DfXi-O2QioFVK8ZsB5XhWg1FSPkhTQ-MKpwZJWbK4Y2N_nmhtVcd/s400/John+Athletic+Shot.jpg" width="267" /></a></div>
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Okay, disclaimer about the above picture, it’s really more
of a party trick (my take on the whole planking craze), and I kindly request
you don’t ask me to replicate it if you see me in person. Well maybe you can ask,
if you’ve seen I’ve had a drink or two . . . nothing like a little liquid
courage.</div>
<div class="MsoNormal">
All joking aside, while that picture may imply that the
Athlete’s Challenge is filled with crazy tasks and exercises, the workout is
actually grounded in the basics. It’s been my go to when I need a quick total
body workout that’s fun, tones, builds endurance and gets a lot done in a short
amount of time.</div>
<div class="MsoNormal">
<a href="http://www.jkffh.com/#!program-examples-athlete-challenge/c1svm" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-iPfKUmqLIrew-l1nLP9fqi_WtmKOnxDvFjIMy0toPJyNlaixhZScvgL0MjwJ0vPtjAAkyARKjN8Iha5HRJ4jdfVetz3c8rwtIVdDujqtFEpfxHyr_FSFOEgJLyDR4Y4ZWIK447_UxYD6/s400/Screen+shot+2013-01-21+at+3.02.45+PM.png" width="400" /></a>The Athlete’s Challenge can be found under the <a href="http://www.jkffh.com/#!program-examples/c1r3f" target="_blank">program examples page</a> on the <a href="http://www.jkffh.com/" target="_blank">JKF Fitness & Health Website</a>. What’s even better is
each workout/program has a downloadable pdf with notes, instructions and
columns to track and document your workout/progress. I designed the pdf’s to be
a helpful tool in your gym going, travels, and home workouts. You can print
them out or just keep them on your phone to use while in the gym. </div>
<div class="MsoNormal">
As clients can attest, I like to think up workouts and
programs, so there will be plenty more to come, check in from time to time for
updated programs, or purchase a packet of workouts for your own specially
designed program.</div>
<div class="MsoNormal">
If you have questions about The Athlete’s Challenge, or any parts
of it, or want to talk about your experiences with it, leave a comment
below.</div>
Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0tag:blogger.com,1999:blog-3392839405280523390.post-91722373246285428982013-03-06T11:45:00.000-08:002013-03-06T11:46:04.018-08:00Why did I start JKFFH?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvEPOrBXYLqXffTFlbBTMelQRzGj1HjaYYfhAGebooiYxxJXnPsULvHFvSLkwdYZmf4oB8R2nt38JL-5Sm_rqBKHmekk1ipfHR8srvk9-c0ierCFo03lcuZ3dmSroO2kPqULKkjKYHKslz/s1600/Slide1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvEPOrBXYLqXffTFlbBTMelQRzGj1HjaYYfhAGebooiYxxJXnPsULvHFvSLkwdYZmf4oB8R2nt38JL-5Sm_rqBKHmekk1ipfHR8srvk9-c0ierCFo03lcuZ3dmSroO2kPqULKkjKYHKslz/s200/Slide1.jpg" width="178" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDtQqEogtjuwBd0hudVvjcpwnrrqXiXlwqOBRQ00Xy3yBhUotHi5uE4TKp8qDQClVM6BWUuuc9CZ-DLYQZn8zqkAktDSiZojrpnWzKjPBUt9DnUDUCzMLi2mESuXDNsqPM06SbbtYm74vO/s1600/2012-09-11+10.52.07.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDtQqEogtjuwBd0hudVvjcpwnrrqXiXlwqOBRQ00Xy3yBhUotHi5uE4TKp8qDQClVM6BWUuuc9CZ-DLYQZn8zqkAktDSiZojrpnWzKjPBUt9DnUDUCzMLi2mESuXDNsqPM06SbbtYm74vO/s320/2012-09-11+10.52.07.jpg" width="320" /></a></div>
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Why did I start <a href="http://www.jkffh.com/" target="_blank">JKFFH</a>? Well, it’s best to describe it
through a recurring happening in my life.</div>
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I’ve had the distinct . . . pleasure? . . . of sitting
across from interviewers for various sales, administrative, analyst, etc
positions since graduating from college (read – it’s hard to shake the
professional wanderlust of a former wannabe actor).</div>
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A similar question was often poised to me by these adroit
interviewers.</div>
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Interviewer: Tell me about a project/moment/time in your
work life that you’re really proud of.</div>
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Now the land the job answer probably had something to do
with a response along the lines of </div>
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“this one time at band camp . . . oops, wrong blog post, my apologies.” </div>
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“I mean, this one time in a position similar to this I did
(insert impressive, slightly hyperbolized example) that really benefited
(insert name of said company/boss).”</div>
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However, I found that my typical response went like this.</div>
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Me: “I remember working as a trainer right out of college and
starting with my first client after apprenticing. I was terrified. Here was
this young professional male paying my company a large sum of money to have me
help him meet his fitness/image demands. On top of this, the man, lets calls him Jake,
was recovering from an ACL injury and didn’t have, lets call it a “strong
athletic background”. All of which means, I really had to apply my knowledge of
training and more importantly step outside of approaches that work for me to
get in shape, to create something that 1.) worked for him, 2.) was enjoyable,
and 3.) asserted a degree of knowledge and professionalism</div>
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I was stunned 6 weeks later to see a completely transformed
Jake. Leaner, more muscular, and capable of athletic feats I thought
unobtainable weeks earlier. But perhaps the most stunning and the most
gratifying changes were in Jake as a person. He was more confident, he spoke of
getting compliments on his appearance and how he felt more in control of his
body and health than he ever had before.”</div>
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The short version of that somewhat rambling tale of what I
consider one of my most memorable and rewarding work experiences is: </div>
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Having the ability to positively effect change in a person’s
life through your work. </div>
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I consider myself extremely fortunate to have been giving
the opportunity to work week in and week out with people as they change and
grow. It’s a responsibility I take very seriously. At the beginning of starting
a program with every new client, I still experience the moments of terror of
that first session post college. Will they like me? Can I really help them?
Please don’t let them get hurt doing what I said . . .</div>
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I guess I would say I face down these moments of fear and
self-doubt, but it probably has more to do with the clients coming back (for
the most part) and letting me try again. What I think is the real take-a-way is
that I worry because I care and it’s pretty cool to really care about the work
you do.</div>
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So as was the case with my first client, here goes my first
big solo business venture, JKF Fitness & Health. Here’s hoping that the
terror and self-doubt are once again assuaged by returning clients and friends.</div>
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<a href="http://www.jkffh.com/" target="_blank"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlmJr86bVxLiS2tevsbPFjbzudDjSpyEZr1MdGSgg_a1GRQp3Zg-XNt-zu5W0RCLNiUxte-U3ElrnOc_3evZ9kKQJq4iCGCi0UuLfGpwLrgtcFS0TBE0Vd5_0u8znqDur9LfT40y0D472i/s400/JKFFH+Logo+Rectangle.jpg" width="400" /></a></div>
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Anonymoushttp://www.blogger.com/profile/10340492421372546729noreply@blogger.com0