I have been running as long as I can remember. My mother tells people, “He didn’t take a first step, he took a first stride.”

Running has been the constant in my life. Through good times and bad, it never let me down. I’ve made new and lasting friendships with people I’ve met on the roads. I’ve solved business problems, life problems and sorted out some of my biggest decisions while running.

A friend of mine, a retired professional triathlete told me, “We have a responsibilty as successful runners and triathletes to pass our knowledge and experience on to new runners and triathletes in order to continue the growth of the sport.”

I try to hold myself accountable to the high standards of those words. Although I make my living as a coach, I also believe I have a responsibility to give back to the sport that has given me so much.

I do this by volunteering at events, making myself available to answer questions for newbies and giving useful pointers that will help them run more efficiently and hopefully avoid injury. I even try to do this without being self-promoting:-)

I don’t coach elite athletes. The focus of my business is beginners an intermediates. For me there is no greater joy than sharing in the first successful 10K of a new runner, or seeing the smile on the face of a client that just finished their first marathon, basking in their joy of such an amazing accomplishment. You can’t put a price on this. These are the people that keep it fresh. These are the people that continue the growth of our great sport.

So it’s with the newbies in mind that I volunteer and support local events, and make myself available to give advice and tips to better running. It’s with a commitment to our great sport and overall fitness that I say email or call me with questions anytime. It’s my desire to share my passion for running and the great benefits it has added to my life that are my reasons for coaching. And it’s for the continued growth of our sport that I volunteer and support local events at all levels.

So whether your a runner, triathlete, cyclist, or swimmer, get out to your local events. Put your hands together and raise your voices for the folks at that back of the pack. Don’t hold back, shake someones hand and offer a helpful tip. Let everyone know we are a community that sticks together and is not separated by age, shape or ability. It’s a great feeling to support and share your experience in an effort to give back to our very special community.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

I stepped out the door this morning at 5AM. It was dark and there was a light rain falling. I had about a 3 mile run to meet my training partner. This morning we had hill repeats on our training schedule. For those of you who aren’t aware of what hill repeats are, you only need to know, they’re not fun.

As I started my run to the rendezvous, I began thinking about what still motivates me after 40 years of running to do this everyday? I’m sure some of you are thinking that’s easy, “you’re crazy.” A point that I sometimes make myself. But this morning I decided to make a short list.

First of all it helps that my training partner is the most beautiful and loving person God has put in my life. Then, there is the incredible sense of well being I get when I run. I can look at the day gone by and the day about to start. Where was I wrong, and how to right it. What was right, and how to build on it. As I start to loosen up I get a surge of positive energy and a shot of adrenaline that fires me up for the day. New ideas flow and how to overcome the days challenges becomes crystal clear.

Physically, I have more energy. I’m ready to attack the day, rather than wallow into the office and muddle through the first few hours. My positive energy carries over to my attitude that I share with the people I come across. I’m more receptive to new ideas, open to constructive criticisms and reviews and generally more relaxed.

Of course there is the great sense of satisfaction and accomplishment that comes after any type of physical workout.

So if your having a hard time getting motivated for your next run or workout. Think of all the positive life enhancements you get from your efforts. Better health, better relationships, increased energy and a great sense of well being.

Be Healthy, Train Smart, Have Fun

Jeff

I thought we’d take a little lighter look at food tips today. So here are a few little tips to help you along the way.

We always talk about portions, but how do we measure portions if we don’t have a scale. Well, here ya go.

• One closed fist equals one cup of beverage.
• Two cupped hands equals one cup of cereal, salad, soup, (not suggested pouring technique), or about one ounce of chips and pretzels.
• One cupped hand equals a half cup of pasta, cut fruit, rice, beans or one ounce of nuts.
• The palm of your hand equals 3 ounces of cooked meat, fish or canned tuna.
• Two thumbs held together equals a tablespoon of peanut butter, salad dressing or mayo.
• One thumb equals about one ounce of cheese.

I must admit when I read these I was a little confused, because my guess is Shaq’s hand portions are probably different than mind. So I think we should keep the average hand in mind. Unless it’s a cheat day, Shaq works great.

Want to burn off the weekend treats? Here’s what it takes! Based on a 12 minute mile.

• One large banana equals 13 minutes
• One 12 ounce beer equals 16 minutes
• A Starbucks Mocha Frappuccino equals 31 minutes
• One Snickers bar equals 30 minutes
• One cup cooked pasta with tomato sauce 31 minutes
• Two bean and cheese burritos 40 minutes
• One cinnamon raisin bagel, with 2 tablespoons of peanut butter 41 minutes
• Two slices of pizza 58 minutes
• Two pancakes with a tablespoon of butter and 1/4 cup of maple syrup 70 minutes
• A cheeseburger with large fries 117 minutes.

With that in mind a woman running 25-30 miles a week needs about 17-19 calories per pound of body weight. Close to 2500 calories a day for the 140 pound woman.

That same woman needs 70-80 grams of protein daily, 1000-1300 mg of calcium and 12-18 grams of iron

The 170 pound male runner at 25-30 miles per week needs about 19-21 calories per pound of body weight or about 3200 calories a day. He needs 90-110 grams of protein, 1000-1300 mg of calcium and 8 mg of iron.

Although these numbers give you a general idea of what your body needs. I always suggest getting a personal nutrition evaluation in order to get the most accurate numbers for your personal needs.

Be Healthy, Train Smart, Have Fun

coach@prsfit.com

Protein is a vital part in the life of a runner, or anyone for that matter. We need protein to repair muscle damage and maintain our immune systems. Protein helps replace red blood cells that carry oxygen to the muscles. The amino acids in protein help grow skin, hair and nails. Protein is a huge help in preventing injury; it helps speed muscle recovery as well as reduces the risk of osteoporosis and stress fractures.

What are our best sources of protein? Clean proteins that are derived from wild (not farm fed) cold-water fish, meats from organic range fed animals and free range eggs. In addition soy and other organically grown beans are clean proteins. As you will read a little later, it is not difficult for vegetarians to combine various sources of proteins to form complete proteins, these are proteins that contain all the essential amino acids.

The body’s demand for protein is high. About 20% of your total body weight is protein. Approximately two thirds of a pound is replaced everyday. You need to supply your body with about 25% of this through your dietary intake.

One of the most frequently asked questions I receive is; How much protein is right for me. The American Dietary Association has given us some pretty solid guidlines to follow. The U.S. Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilo (2.2 pounds) of body weight for the sedentary person. If you are training for an hour a day you can increase these levels up to 1.2 – 1.4 grams per kilo of body weight. The endurance athlete may need between 1.6 and 1.8 grams per day in order to sustain his or her activities.

How can you detect protein deficiency Signs of protein deficiency maybe but are not limited to: slow fingernail growth, irritability, slow workout recovery, chronic fatigue, sugar cravings, poor mental focus, cessation of menstrual periods.

If any of these symptoms do arise, you may want to contact your physician or dietician.

Here’s a little something for the vegetarian. I once worked for a coach that would not take on vegetarian athletes. He believed that a vegetarian diet did not produce enough of the B vitamins and proteins needed to promote muscle growth and repair. He hypothesized that vegetarians involved in a rigorous training program ran the risk of too many injuries.

Although vegetarians must be careful to avoid protein deficiency, combining various plant foods can provide them with the essential amino acids they need. Soybeans, milk and egg whites contain all the essential amino acids. the vegetarian runner needs to place a bigger emphasis on the attention to diet than the non-vegetarian, but they too can run injury free if they do. The World Health Organization suggest vegetarian runners consume approximately 110% of their normal protein needs based on body weight because of reduced protein digestability of plant foods. and their high fiber content. Strict vegetarians need to pay special attention to add B12 and B2 to their diets.

Another great way for the active vegetarian and non-vegetarian to keep their protein intake up is through shakes or protein drinks. Although I prefer whole foods like nuts and seeds, the protein drink can be a useful source of protein and is better than being protein deficient.

One always needs to be careful when buying these products. Try to buy protein mixes low in sugar and carbohydrates and look for the following:

Whey Protein Powder: Look for a product from a good company that you can be sure contains a quality whey formula with ion exchanged; micro filtered and hydrolyzed whey sources. They provide the best absorption and highest level amino acids. Seek out products made from made from cows not treated with bovine growth hormone.

Soy Protein Powder: Again look for a company you recognize. Make sure the product contains a high quality soy protein, saponines and the isoflavins, genstein and daidzen.

Metrogenics Ultra Clear: This organic brown rice based protein is easy to use and hypoallergenic, contains no gluten, corn, yeast, soy, dairy, artificial coloring or flavoring and no animal products. It specifically contains amino acids and nutrients, including L-gluthaione, L-cysteine, N-acetylcysteine, taurine, green tea catechins and it assist the liver’s ability to function. The one drawback is, this product may only be purchased through a medical practitioner.

To sum it up; Complete proteins are those that contain all essential amino acids and are derived from a single source. However, you can create complete proteins by combining various plant sources. Protein contains about 4 -4.5 calories per gram.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

www.prsfit.com

We here so much about the glycemic index these days and the effects of “good carbs, bad carbs,” I thought I would try to give a little clarification of how your body digest carbs and what the glycemic index really is.

We metabolize carbohydrates by turning them into glucose, which is a nice name for sugar. The increased sugar in your blood sends a signal for your body to release insulin. The insulin then removes the sugar from your bloodstream to be stored as glycogen, or used as a supply of energy. Simply put, carbohydrates are the fuel that makes the body go. So, just like your car stores gas, your body stores carbohydrates as glycogen in the muscles and liver to supply you with energy later on.

In the old days we believed that a diet filled with complex carbohydrates (potatoes, rice, pasta, etc) was just what we needed to keep us performing at optimal levels. Medical Science now tells us that eating some carbohydrates, including these complex carbohydrates, will actually increase fat storage in the body and may lead to increase risk of heart disease. (Heart disease is the number one killer of both men and women)

So, on the one hand we say that carbohydrates are essential to fuel the body, yet on the other hand we say too much carbohydrate may lead to excess fat storage and the risk of heart disease. Confused? So was I! That’s why coaches look to scientists and specialist for answers. Over the last 10 years the term glycemic index has surfaced to help us distinguish between the good and bad, simple and complex carbohydrates.

Let’s take a look at the term glycemic index. Recent diet books warn us about the insulin response and the calories from carbohydrates. They tell us that we need to be concerned with the rate at which carbohydrate-rich foods increase blood sugar. The scientific tool to measure this blood sugar rise is called glycemic index. The theory is that high-glycemic index foods, which cause a rapid rise in blood sugar, are more likely to increase body fat than low-glycemic-index foods.

When you have a meal or a snack that has a high glycemic index, your pancreas releases insulin to regulate your levels of blood sugar. That insulin stays in your system for about two hours. This is just about the amount of time it takes for you to start feeling hungry again and begin to experience cravings for more sugar or high glycemic index foods. So when you dive into another snack, or consume more food with a high glycemic index, this re-spiking of your insulin levels prevents your body from utilizing stored fats for energy. Conversely, when you eat foods with a low to moderate glycemic index you are reducing the amounts of insulin released into the system causing a more positive effect on your energy levels and performance. So, by maintaining more even glycemic levels you help to stabilize your energy levels, increase muscle glycogen, and prevent unwanted fat storage.

We know that pure sugar causes blood sugar to rise quickly. But white bread makes it rise even quicker. Many dietary staples have a high-glycemic index: pasta, rice, bread, breakfast cereals, potatoes, corn, beets, even carrots. Other low-glycemic index foods, like dry beans, nuts, and dairy foods, cause a slower, more sustained blood sugar rise.

Keep in mind the glycemic index is not the only guide for food selection for nutrition; however it can be helpful in managing what you eat. Here’s why. There is little correlation between an individual food’s glycemic index and that of a whole meal or dietary pattern. We know that dietary patterns that have a low-glycemic index are linked with lower risk of diabetes and perhaps other diseases. But that doesn’t mean that low-glycemic index foods like ice cream are “good” and high-glycemic index foods like carrots are “bad”. Once you start to put your meals together, there are too many variables, including the way foods are digested, metabolized, assimilated, and absorbed. Judith Stern of the University of California at Davis states, “The glycemic index comes into play if you are eating a single food. But we don’t do that. We eat mixed diets.” Even if it were more reliable, the glycemic index wouldn’t help you loose weight or keep it off. “There is no evidence that the glycemic index effects weight.”

The important thing to keep in mind as you read the Glycemic Index is to note that you can make healthy choices through moderation. For example, carrots have a high glycemic index, but are very rich in Beta-Carotene that helps your body fight off the effects of cell damage. They also help you fight off lactic acid build up. So you can actually balance out some high glycemic index choices by combining them with good protein choices. A great example of this is potatoes or pasta served with a skinless chicken breast or cooked with nuts. A good thing to keep in mind, no matter what you are eating, that an over consumption of carbohydrate, protein or fat can cause an increase in the level of fat

So what’s the carbohydrate answer? Easy. All fruits and vegetables contain carbohydrates. The trick is choosing the best carbohydrate from the glycemic index and making smart combinations and balances with good proteins. Keep in mind that the higher the glycemic index level, the shorter period of sustained energy you will have. Try to focus on selecting carbohydrates in the low to moderate glycemic range. In most cases this is 60 and below. Then combine them with good clean sources of protein. Carbohydrates contain approximately 4 to 4.5 calories of energy per gram.

About two weeks ago I initiated contact with local race director Jeanne Lambert, in an effort to support her race, Run for Hope. www.runforhope.net My goal was to offer volunteer support as well as gift certificates to all her runners. This in all honesty would help promote my business, as well as support the race.

My goal as a trainer has always been to help my clients achieve what I thought to be total fitness. Great cardio, great strength, a healthy diet and a happier healthy approach to life.

My experience this weekend being around Jeanne, her family, the race participants and volunteers has open my eyes to what fitness really means to some people.

Jeanne’s race is for Carcinoid Cancer awareness and support. What is Carcinoid Cancer?

Carcinoid is a slow growing cancer. If it is all removed a person can be cured. However, there is always the risk of undetected microscopic cells remaining. These cells may show up after a number of years and would require chemotherapy or they could gradually kill a patient. The patient should be on periodic surveillance for at least 10 years. I recommend that you read the more comprehensive “Review of Carcinoid Disease” for a more in depth answer to this questions. (taken from the Carcinoid Cancer Foundation web site)www.carcinoid.org.

Jeanne is a survivor and a person of great spirit, strength and soul. She is a person who possesses two of the greatest gifts we can have, grace and humility. I was overwhelmed by her kindness an energy.

As a runner I have participated in many events to raise awareness, but my involvement has been limited. This weekend I was surrounded by women and men who have fought, are fighting and living through this disease. Although I didn’t have a chance to meet all 600 participants. To the person, the people I did get a chance to meet embodied what strength, spirit, hope, heart, and a happier healthy approach to life really means.

In other words, these men and women and their families, that have suffered or are suffering through this disease, truly define what True Fitness is. The will to face the challenges your given, the desire to push on, and the spirit to share love and happiness to everyone around you.

For those of you who support awareness events, keep going back! For those of you who don’t, get involved with these events at any level. Participant, volunteer or just cheer the runners/walkers on.

We will be adding an awareness events page that will have links to information on events near you. Get out, get involved, I guarantee it will change your life and open your eyes to a world filled with hope and love.

Be Healthy, Run Smart, Have Fun

Jeff

coach@prsfit.com

The American College of Sports Medicine (ACSM) states the five components of physical fitness to be: cardiovascular endurance, muscular strength, muscular endurance, body composition and flexibility. My personal opinion is nutrition should be added as a sixth major component. In fact, I believe that nutrition is so important it should be listed second only to cardiovascular endurance. After all, why train your heart to be strong and efficient if you are only retarding that process by slowly sabotaging the rest of your body and your arteries with a poor diet.

As a running and nutrition coach every client from beginner to elite, needs to understand the basics about eating well. In fact, my experience over the years has shown me that most people new to fitness and running have a bigger concern about weight loss than they do about how fast they can run their first race. That’s okay; a lot of these novices have tried four or five different diet plans without much success. There are so many diet solutions on the market and most of them contradictory, that everyone from elite athletes to couch potatoes is confused and frustrated.

It is not my intention, nor the intention of this blog to have all the answers on nutrition and the effects of various foods on your body. However, I do want to provide you with the facts you need in order to establish good eating habits for your particular body type, with the hope it will properly fuel whatever athletic endeavor you are taking on, and more importantly your day to day life. Please keep in mind that you are an individual, with individual needs. We all can’t have the bodies of fashion models and world class body builders. In fact less than 10% of all people have the genetic structure to achieve those results through healthy eating and exercise. So why frustrate yourself reaching for goals that may not be a possibility for you.

Striving to help you maximize your individual potential is the sole intention of this blog. Helping you to become a healthier and happier individual is my only goal. Physical fitness should not be about struggle, pain and frustration. You should be motivated by your results and look forward to your workouts. Take the information I am giving you, establish your baselines so you really understand who you are as an individual. Then eat and train for who you are. Everyone has the potential to be the best they can be. Maximizing your individual potential, being happy with who you are should be your only goal. Achieving that is truly a personal best.

Calories (needs and uses)

The most important concept you can grasp from the outset of this blog is; “we are all different”, we have different body types and shapes, as well as very different metabolisms. You should understand your Basal Metabolic Rate or BMR. BMR is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other metabolic process of life itself. Understanding your BMR is almost as important as understanding your heart rate. BMR may vary dramatically from person to person depending on genetic factors. If you know someone that claims they can eat anything they want and never gain an ounce of fat, they have inherited a naturally high BMR. BMR is at its lowest when you are sleeping undisturbed and you are not digesting anything. It is very important to note that the higher your lean body mass is, the higher your BMR will be. This is very significant if you want to lose body fat because it means the more muscle you have, the more calories you will burn. Muscle is metabolically active tissue, and it requires a great deal of energy just to sustain it. It is obvious then that the one way to increase your BMR is to engage in weight training in order to increase and/or maintain lean body mass. Therefore it could be said that weight training helps you loose body fat.

The first step in planning your weight management program is to calculate your BMR and your TDEE, or Total Daily Energy Expenditure. These two numbers will form the basis for your weight management plan. Once equipped with these numbers you can begin to manage your calorie intake, protein, carbohydrate and fat intake as well.

Is this a little too much to bite off at once? I’ll help! Just go to www.prsfit.com and complete a free nutrition evaluation, and I will personally contact you and provide a free weight management consultation. I will also give you a $50.00 dollar gift certificate to use toward your first month on any Silver or Gold training plan.

Don’t buy into weight loss fads, or meal plans that can cost up to $400.00 per month. Let me help you manage you own total body health and fitness program.

Be Healthy, Have Fun, Train Smart
Jeff
coach@prsfit.com
www.prsfit.com
970-266-2660