Don't let perfect be the enemy of good

"Don't let perfect be the enemy of good" is a widely used saying from Mark Sisson. I read many forums and many of the comments discussions center around "are you xxxx (primal, paleo, crosshit hardcore, etc). In many aspects of life our pursuit of perfection actually delays our progress. For nutrition the 80/20 rule is a widely used manifesto - meaning trying to eat paleo/primal 80% of the time and give yourself freedom 20% of the time. Naturally if 20% includes McDonald's, 2 loaves of bread and soda you may undo all your other effort. But if that 20% is a bit more reasonable (a few beers, whole wheat bread for a sandwich..) your hard work will not be undone. If you are just starting out and 80/20 does not seem feasible start smaller. If the changes you make to your diet make you feel better you will naturally start to move towards 80/20. Many people (myself included) move beyond 80/20 but I am not perfect. I will admit to stressing about the sugar/card content from a juice made from an organic juice bar (bit crazy) but when you take a minute and realize a natural juice is way better than a bakery items from starbucks it keeps things in perspective. The harm is being so wrapped up in being 'xxxx' that you walk around all morning looking for a healthy item, end up late to where you are going or just skip the meal out of stress. One reasonable meal will not ruin your nutrition. Skipping meals or being late to appointments is not reasonable. Making conscience choices is also reasonable. If you miss pizza it is fine to have it once and a while. Accept the fact the sugar/gluten make cause gastro troubles or your workout the next day may not feel as good as if you had organic chicken but remember that pizza did not cause an increase to your waistline or change your 1RM. If these reasonable 20% (or 10%, 30%) cheat meals help you maintain your course then do it! If you are at 70/30 and want more/faster results move to 80/20 or move to 90/10. But remember you are not perfect, reasonable cheat meals are fine and in most cases you are not getting paid for your workouts so enjoy your food especially with family and friends. One other area of "Don't let perfect be the enemy of good" is programming workouts. I have spent countless hours trying to design the perfect program only to become frustrated or tired. One thing I have learned is pick a workout and do it with intensity. A workout with a lot of effort is a good workout. Is is as good as your gym or box workout that you missed (especially if you do not have the equipment for the WOD)? Most likely not but who cares. You are making an effort to put in effort for fitness. Again do not let the details get in the way of the goal. Once I learned to pick a workout and just do it I found workouts to be more fun and rewarding. As always these statements and rules should be aligned with your end goals. Maybe 70/30 works for you and where you want to be with weight/body fat. Maybe the extra effort to get to 80/20, even if you would like to lose more weight, is just not worth it to you. Only you can decide. --rich

Building your home lab

Like many people I workout in a physical location that is not inside my house. While many of us look at the Rogue website and dream on a tricked out garage gym this may not be realistic for a variety of reasons. Also many people enjoy working out in a group setting or prefer the fitness community at their gym. But the gym (box, cross training location, etc) does not need to be the only place to enhance or improve yourself. It can be done at home with a few simple items and without having to take up the entire garage. One of the areas I work on constantly is my mobility and flexibility. I have written previously on the importantance of mobility work and there are many nights when some extra rolling is necessary. In my basement I keep the grid foam roller, stretch bands, trigger point quad roller, voodoo bands, the beastie and rogue lacrosse balls along with a copy of the supple leopard. One of my goals for 2014 is an improved pistol squat which requires more hip flexibility. Putting in the extra work will help me achieve this goal faster. I also prefer to work mobility in the quiet of my own home especially if I know I will be in the pain cave or struggle with a stretch. 

I lovingly call my basement my 'lab' as it where I practice new movements or techniques to create a better me. Other areas of personal concern have been around grip stregnth and balance. Small purchases such as a steelbell  and indo board help to address those areas while still fitting in a closet. 

There are many of us who fear working on weaker areas in front of people or at a gym and instead ignore these areas. Building a small lab in your house will allow you to work on weak or new areas without fear. 

As we move towards 2014 and a new set of goals is there any extra you can do at home that will help you achieve these goals. A lot of the items mentioned above would make an excellent addition to your  Christmas list. 

Happy Thanksgiving 

--rich

The Thanksgiving Conundrum

As we sit down around the Thanksgiving table with family and/or friends many healthy people worry about the Thanksgiving day meal. There is a delicate balance between being true to yourself and just being that person. Vegetarians aside, turkey is a fine base for a meal. It is illegal to give turkey's hormones or steroids so picking a turkey is fairly easy. If you wish your turkey to be antibiotic free 'USDA Organic' or 'Antibiotic Free' is what you should look for on the label. Turkey's labeled basted or self basted can contain hydrogenated oils such as soy or corn so avoid these turkeys. Sweet Potato's are a stable of most of our diets so asking for a plain SP is not a huge deal. At my house there are always plenty of vegetables on the table. Meat, starch, veggies - so far a very balanced meal without having to cause a fuss. What about stuffing, gravy, more stuffing and mashed potato's with a gravy volcano? Assuming you have no dietary restriction or issues (e.g. celiac) be honest about your goal's and where you are in regards to eating. I love stuffing and eat it once a year. I love gravy and it is another few time a year food. One meal on one day is not going to increase your waist line or damage your performance. Truthfully I like what Miranda Oldroyd said today over on www.nccflab.com "…the Pilgrims did not sail their asses all the way over here so you could celebrate by counting your almonds and weighing your turkey. Enjoy the day. We train hard, it’s important to relax mentally sometimes just as much as it is physical." Happy Thanksgiving! --rich

Don't Forget the Glutes

Most people (especially guys) eschew dedicated glute exercises. The images of Richard Simons, Jane Fonda or Suzanne Somers immediately comes to mind when mentioning glute exercises. The glutes (gluteus maximus, gluteus medius and gluteus minimus) are a core muscle responsible for lower body and pelvic stabilization. Strong glutes and core help with push-ups and tightening your glutes during overhead exercises help protect the lower back. The glutes are also important during the squat and lunge. These are common exercises in the gym but working on your core stabilizers are often overlooked which can result in injury or decreased performance. Try the following exercises to help strengthen your glutes. Plank position with forearms on the ground leg raises, plank position donkey kicks, diagonal leg raises. Make sure you balance out both legs. These exercises should be included at least 2x a week. 

--rich 

The Cost of Eating Natural

One of my good friends in the health community is Paleo Mike (check out his blog at http://paleopa.blogspot.com/ although he is a bit lazy these days with his posts). Today we were discussing peoples reaction to organic meats, vegetables or heritage products in relation to the money they spend on recreational items. Last week millions of people rushed out to buy a new IPAD due to the fact it is .3 lbs lighter. This new product cost almost $600 minimum. But ask that same person to buy organic eggs or a heritage turkey and they scoff at paying an extra $2 per pound or per dozen eggs. A few posts ago I mentioned that while in the gym to maximize results you need to maximize effort. The same goes for your diet, to maximize your health you need nutrient rich foods. And like any quality product quality parts (or ingredients)cost more money. This is the same reason why people spend $1500+ on a macbook and yet an Acer sells for less than $400. There is a reason why McDonalds and other fast-food chains can offer dollar menu items while a similar item at Whole Foods can cost 8-10x as much (Headlines such as 'McDonalds removes chemical ammonium hydroxide from hamburger recipe'). If you want to feel good, lose weight and thrive (e.g. be healthy) treating yourself to the best food available is the ideal place to start.

Ankle Mobility

My preferred sneaker of choice is the Nike free trainer 3.0. Recently I changed shoes and tried the Nike free flyknit. The shoes are minimalist and super lightweight which was one of my motivation for purchasing the shoes. After a few days running in the sneakers I started to develop pain in the back of my heel. I eventually identified the root cause as Achilles tendinitis. One of the benefits of understanding your body and educating yourself about the human movement chain is self diagnosis and treatment. One of the major causes of achilles pain is lack of ankle flexion. With the minimalist shoes (e.g. lack of a heel) running puts extra pressure on the ankle when dorsiflexing (think toes moving toward the shin) and plantarflexing (think pressing on the gas pedal). If the ankle does not have proper flexion it puts an increased strain on the calf and the achilles. Long term pain can lead to tendinitis or long term injury. There are a number of ways to test ankle flexion. One way is to front lunge (knee aligned over toes) with the back knee on the ground or just hovering at the bottom. If the front heel raises at the lowest part of the lunge there may be some restriction in ankle mobility. A full body weight squat is another test. Again at the bottom of the squat both feet should be firmly on the ground. There are a number of tools to help with ankle flexion. If you have not already purchase the Supple Leopard by Kelly Starrett you should. In the Supple Leopard there is an entire section dedicated to ankle flexion and mobility. Other exercises to improve flexion include calf stretches and calf raises. Finally I have moved back to my old shoes until I finish my program to increase ankle flexion. Once I have finished this program I will give the flyknit's another chance. --rich **note this is not medical advice and a doctor should be consulted regarding any pain or injuries**

Just Bring It

Many of our recent posts on the blog have been about nutrition. Today we will shift gears and discuss a crucial aspect of training, the mental aspect. I was inspired by a statement from Jason Khalpia who finished second in the 2013 crossfit games. The hosts of the Barbell shrugged podcast asked Jason about this new website nccflab.com. For some background the website documents the program that Jason and his team do each day. The question was if Jason was worried about other competitors knowing his workout and possibly copying it. To paraphrase his answer he said he was not worried because he feels like no one brings it as hard and as intense as he brings it. This statement was inspirational but also very relevant to each of us that works out. 

When I am a client at Unite Fitness the coach designs a program and gives motivation to get through it. My only obligation or worry is to bring my best to that workout. Many times people go to the gym, fitness class, spin or crossfit and walk through the motions. What we owe ourselves is to give our best effort each time we step into the gym. If you are going to do Olympic movements on your own then hit it as hard as you can. It sounds simplistic but to achieve maximum results you need to put in maximum effort. Maximum effort does not mean you need to PR every time in the gym. What it does mean is that you do each workout with intensity and focus.To achieve maximum effort you need focus and this is where the mental aspect is important. Once you walk into the gym put the phone down, put your worries in your pocket and save the gossip. Prepare yourself mentally by remembering why you walked into the gym today. Remind yourself of your goals (dress size, abs, growth, etc).Once the workout is over you can go back to worrying about all the other ills or problems in your daily life.The Rocks sums it up best with his catchphrase "Just Bring It"

Mixing it up

When I travel for business I know what to expect from the hotel gym. Typically there is a treadmill and a set of dumbbells ups to 50lbs. I supplement this by bringing my own TRX and Rogue cannonballs. I design specific workouts for myself and am generally quite happy. Last week I was inspired to see if there was a gym that would offer me a solid group training atmosphere. Since I do not crossfit visiting a local box was out of the question. A google search of Redmond,WA area yielded Warrior Strength Training. The owner of WST was awesome and agreed to let me workout (for a fee) but with no other BS. As I am normally used to dumbbells from Unite and my hotel gym workouts using the different techniques gave my body a real shock. The first day we used sandbags for a variety of lifts including snatches and lunges to overhead press. The second day we used balls for slams and wall balls which were brand new to me. It is important to remember when performing a new movement to ensure proper form and the best way to ensure proper form is starting off with a lower weight. In the beginning the head coach had recommended a higher weight but I countered with a lower estimate not letting my ego override solid judgement. After a few rounds the coach understood my mindset and was able to adjust his recommendations for weight accordingly (a sign of a great coach/trainer). The workout, even with lighter weighs, was difficult and very effective. The added bonus was learning new techniques that can be incorporated into my workouts and those of my clients. Do not be afraid to step outside your comfort zone every once a while opens your body and mind to new exercises. Many places will allow a drop-in for $20 which can repay it back many times over. ---rich

Unite Fitness Decathlon

This Saturday (10/12) is the Unite Fitness Decathlon (UFD) which features 10 events + 10k of running. This year the events are paired in 5 segments and in between each segment is a .75 mile run with a 5k at the end of the 10 events. The website and more information can be found at http://unitefitnessdecathlon.com. I am participating in the event and you should challenge yourself to check it out! --rich

How Much Protein

Proteins are the building blocks for our entire body including bones, muscles, skin and blood. It has become standard operating procedure that if you are looking to add muscle increasing your protein intake is the correct action. Many companies and books claim that 1g of protein per pound of bodyweight is the optimal value for increased muscle gain. A website I use to track my calories/nutrition (www.myfitnesspal.com) recommends an astounding 1.4g of protein per pound (for my recommended daily allowance they recommend 236g!). But is this true? A new article titled 'The Myth of 1g/lb: Optimal Protein Intake for Bodybuilders' debunks the myth of 1g per pound. The article which can be found at http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ So what is the optimal protein intake? Many papers and articles listed in the link state that .82g/lb is the upper limit of protein intake where benefits were observed. The article also discusses that the more advanced your are in body building the less protein you synthesize due to the fact you are nearing your genetic limit. Walberg et al. (1988) found that lean body mass can be maintained with as little as .73g/lb. But what about bodybuilders you ask? They certainly intake more than .82g/lb and are very muscular. Bodybuilders use anabolic steroids or growth hormones which effect the natural chemical balance of the body. There are a lot of supplement companies who have invested millions of dollars in the myth of 1g per pound which is another reason for the proliferation of this benchmark along with the fact their studies/marketing as based on the bodybuilder diet and lifestyle. That being stated none of the studies mentioned any adverse effects to consuming more than .82g/lb nor does the article mention any issues. A new guideline is being established for this blog for protein recommendation is .64g/lb-.82g/lb. For a 170lb athlete that would result in 140g per day at the highest end of the spectrum. how does this effect your diet? ---rich

Short on time workouts

The number one reason for people not working out is the lack of time. One of the most time conscience and effective methods of training is called tabata training. Tibata training is categorized as high intensity training which essentially means short but intense aerobic exercise combined with short test. A complete tibata session is 4 minutes broken up in 20 second active 10 second rest for 8 rounds. There are studies that show tibata improves both aerobic and anaerobic systems whereas standard aerobic exercise only improves the aerobic system. A tibata set can occur any where and no weights are needed. You can sprint up and down your block for 4 minutes. A great suggestion from Mark Sisson is to try to 'race' yourself each sprint. For example in the first 20 seconds if you make it from your driveway to your neighbors driveway, for the next 20 second sprint run back and try to pass your driveway. Have only 25 minutes before the kids come home from school, string together 5 4min tibata sets such as burpees (or push-ups), body weight squats, jumping jacks, mountain climbers and plank. You have a full body workout without the need for weights. Tibata training is an excellent addition to any workout routine! --rich

Rest Day

A lot of people feel guilty about taking a rest day or off day. The genesis of the guilt is typically based on the philosophy of 'calories in calories out'. Another motto I hear often is 'a little bit is better than nothing'. I disagree with both philosophies. Let us explore why. The 'calories in calories out' philosophy is rooted in the individuals desire to lose weight. I would argue that with proper nutrition that your weight should not be affected by whether you miss a workout or two. There are a number of testimonials from followers of the Primal Diet who had major injuries without losing body composition or gaining weight. The body needs a rest day to recover from long runs or bike rides or the high intensity training of crossfit or cross training. Read any professional marathon guide and they always have 2-3 rest days per week. Rest is as critical to achieving your goals as is the work you put in during your gym days. If your goal is to workout so you can eat what you want realize that 30-90min of exercise is not enough to counteract a piece of chocolate cake and french fries. Even if your eating habits are not as bad as chocolate cake be honest with yourself that working out to eat what you want is a losing battle and at best you are working to keep the status quo. The motto 'a little bit is better than nothing' is just as misinformed. If your body is sore it is a sign that trauma has occurred to the muscle fibers. Listen to your body! Working out when you are sore or tired can lead to poor form, which as discussed yesterday, can lead to injuries. If your workout continually leaves you sore and exhausted it will be a mental and physical battle to continue at this pace. Remember the goal of fitness and exercise is to help you feel energized. There is also the trap that a little bit of exercise will release your mind from the guilt of poor eating habits. What to do for your rest days. There are two options to discuss, full rest or active recovery. Full rest means limited to no strenuous physical activity. This can include light walking and should include mobility work. Active recovery includes swimming, biking or other outdoor activity that is done in a low heart rate zone and of course mobility work. Your body and your prior workouts will decide which recovery is best for you. Personally I have that if I am doing high intensity workouts a 3 days on 1 day full rest works best for my body. I am also not afraid to take a day off after a heavy day or when I am sore. Putting maximum effort into your workout gives your maximum return and if today is not your day do not feel guilty about packing it up or making it an active recovery day. Rest days should be an important and planned part of your workout. If you are working with a personal trainer and feel worn out with their plan, work with him/her to add more rest rather than half-ass your way through with lighter weights. Let's discuss if there are questions. --rich

Building the Foundation

After reading the Supple Leopard by Kelly Starrett I was inspired to review all movements and mechanics. Weakness in the movement chain may not be visible or noticeable immediately. A trainer may not push the movement far enough to fatigue or not to a heavy enough weight. For example a client might have perfect forward squat form for 5 reps or at 15lbs. But asking the client to do 15 reps or use 50lbs may expose weakness. 

I decided to do a self assessment of all my movements. Engaging in this assessment is the one step back to take three steps forward approach. Why one step back? To properly assess certain movements means starting at body weight. It can be a huge hit to the ego to be doing body weight squats or light shoulder press while the guy next to you is putting up big weight. The idea behind this exercise is to ensure proper movement for all reps and/or weights. Incorrect form with heavy weights can lead to injury. Incorrect form can lead to muscular irregularities (such as synergistic dominance or altered reciprocal inhibition) which can lead to not only injuries but also poor performance. 

I recommend taking the time, either self assessment or from a personal trainer, to review your form on squats, bench press, shoulders and all Olympic movements. This should even be extended to running and swimming. Proper form on all movements is the most critical but overlooked aspects of fitness training. 

--rich

Rock-n-Roll Half Marathon Lessons

This past weekend I ran the Philadelphia Rock-n-Roll Half Marathon. Due to a lack of preparation and 10,000 miles of cross country travel the week prior my expectations were low. Despite my poor mindset in the early stages I not only was able to overcome my self doubt but I was able to set a new PR of 1:35:54. I want to use this post to focus on the lessons from the run that are relevant to all of us. Lesson 1: Mental Outlook We are all in control of our mental outlook when competing in an event. When I first started the race I had my told myself that 1:40 was my goal. I picked 1:40 as I knew this time was challenging but attainable. By setting a realistic goal I set myself up for mental success in the early miles. Positive outcomes yield positive thoughts which influence your posture and form. Negative thoughts can lead to poor posture which can lead to injuries due to poor form. Furthermore if you are mentally defeated early in a race those thoughts will become self-fulfilling as you fight through your first 'wall' or 'bonk out'. By building positive results in the early part of the race my outlook changed which pushed self doubt into the background. Lesson 2: Trust Your Training Not every training plan goes according to schedule. Full time jobs, families and other outside commitments can pull us away from our optimal training plan. A training plan should serve as a guideline. If you are able to complete 80-90% of your training plan and have been honest during your workouts than you should trust the work you put in. If your training plan called for 4 mile run, circuit training and 7 mile run but you listened to your body and took a rest day instead of circuit training that is OK! Knowing your limits and boundaries during training is just as important as testing them during a race. Being honest with yourself will allow you to set a realistic goal prior to the race. Odds are you are in better shape than you believe. Lesson 3: Nutrition is key One of the mistakes athletes make is changing their diet in the 24-48 hours prior to an event. If you do not regularly eat pasta why would you shock your body prior to the event by carbo-loading with pasta. The possible negatives far outweigh any positives especially in events of less than 3 hours. The same goes for sports drinks, gels and meal replacement bars (such as powerbars, etc). Gatorade has a PH of 2.7 which makes it very acidic and could cause severe stomach issues during a race. These products certainly have a place at these events but they should also have a place in your training. For my race the only changes I made was to add a second sweet potato into my meal (one for lunch and one for dinner) to up my carbs. I regularly eat sweet potatoes so I was not worried about any adverse effects. The morning of the race I had a half a bottle of Green Juice with a tablespoon of MCT oil 1.5 hours prior to the start. Lesson 4: Listening to your inner coach I took the first mile with trepidation but as the race went on and miles passed I still felt strong. As I continued to feel strong my inner coach told me to pick up the pace. My second 5k pace was 10 seconds faster than my first 5k. Realizing what I had achieved the inner coach in me set a new goal of 1:35-1:36. I found my stride and miles 6-13 were within 2 seconds of each split. I had achieved my impromptu new goal and a new PR! After the race I thought to myself that if I would of started faster I could set an even lower PR. But as time passed and I reflected on the race I realized that I ran the perfect race for me that day. Had I taken the race out too fast and hit a wall or encountered an issue I was not mentally prepared at the time to overcome that issue. By setting a realistic goal I was able to build self confidence which was necessary to help me overcome the challenges I faced in the latter stages of the race. By trusting my training and not changing my diet prior to the race I was able to acquiesce my inner coach after that first 5k and know I could push my pace. Your race, whatever that may be, is the end result of months of training so it can be viewed as a gift to yourself. The lessons above can help you to maximize that gift. --rich

Am I "Paleo"

The Paleo Diet has become very popular in the past few years and it is probably not a coincidence that the rise Paleo Lifestyle has coincided with the rise in popularity of CrossFit. What I call the Worshipers at the cult of Paleo can make it intimidating for the novice to adopt. The idea to eat like Grok (the name given to our paleo ancestor whose diet we are trying to mimic) is a noble idea. The science behind this movement can be found in many different places but should begin with the 'The Paleo Diet' by Loren Cordain. The question of whether you are Paleo, Primal or Paleo-ish should be the second question. The first question should always be "What are my end goals?". Those with Celiac should avoid gluten and grains as these foods trigger reactions. Naturally their diets would move towards the more strict Paleo. But that brings into another questions about strict Paleo. Neil Stephenson in the Aug/Sept 2013 Paleo Magazine titled 'True Paleo' argues that Pseudo Paleo foods, those created by substituting Paleo ingredients for the normal ingredients (paleo pancakes, rolls, brownies) are NOT paleo at all. Amy Kubal takes it a step further in her article 'Paleo - Reality vs. 'Rule Bending'' about how our ancestors did not have access to large amounts of nuts, nut butter, coconut milk and even juicers. So by that definition most of what you get a Whole Foods or Fresh Market or for that matter make with your Vitamix or Juicer is not strict Paleo. But back to our end goals. This should be the question that drives your health choices. And health is much more than diet it is also sleep, play, exercise, etc. Again back to our question about goals. If you goals are to lose weight and feel better a grain and gluten free diet is an excellent place to start. Furthermore removing processed foods, soda and refined sugars from your diet will help to achieve these goals. A good rule of thumb - if it comes in a plastic sealed package and has more than 4 ingredients it is probably not natural. It may take more time to cook and prepare food but it will be worth it. What to eat, organic eggs and organic meats (chicken, bison, beef, pork), lots of fresh veggies (never from a can), natural juices and raw nuts are options that allow for diversity. Spices are an excellent aid for diversity and most have no calories. The next step is to figure out what works for you and your goals. Personally I train hard 6 days a week so maintaining my weight on a clean diet requires a lot of eating. To aid in my goals I use a lot of fatty oils such as coconut and MCT oil. The Paleo Movement, as defined by Loren Cordain, eschews saturated fats. Mark Sisson is a large proponent of saturated fats with the argument that our ancestors would of eaten the entire animal including fatty organs such as the liver and kidneys. The oils work well for me and fit into my fitness goals so I do not worry about if they are strict Paleo and neither should you. Finding a balance is a key to a successful lifestyle change. I liked the response from Elana Amsterdam to the criticism that her recipes (found on her blog elanaspantry.com) are not strict Paleo, she said "I think everyone needs to eat foods they feel good eating". Eating clean should make you feel good inside and out. My wife has started juicing in the morning for breakfast and she has stated that the change has given her more mental clarity and energy. Therefore even though Grok did not have a juicer or an abundance of veggies/fruits it is a healthy choice, makes her feel good, which will help lead to her goals. If a once or twice a week dessert is needed as a reward making it with Paleo ingredients is the best option. Nutrition is the largest part of achieving your goals especially weight loss or reduction of inches. The initial goal should be removing grains, gluten, refined sugar and processed foods (this includes non-organic meats and canned veggies) from your diet. I am happy to answer any more questions. --rich

Coffee and Health

I get two questions about coffee on a consistent basis 1) will caffeine improve or hurt athletic performance 2) Is coffee safe from a health perspective 1) When most people talk about coffee for athletic improvements generally they are asking about caffeine and its affects on performance. So let us focus on caffeine first. Contrary to popular belief caffeine does not cause dehydration. Katherine Zeratsky, a Mayo Clinic Nutritionist, offers a detailed explanation on the Mayo Clinic website http://www.mayoclinic.com/health/caffeinated-drinks/AN01661. There have also been studies published by University of Connecticut scientists in both 2002 and 2005 that found that there was no change in electrolyte or urine volume after taking a caffeine pill or placebo (these studies can be found The International Journal of Sport Nutrition and Exercise Metabolism). Abusing caffeine, which World Anti-Doping Agency defines as 12mg per liter of urine, would take 6-8 cups of strong espresso prior to a workout. At this time there is limited evidence to suggest that a cup or two of coffee will impact your athletic performance. Does coffee improve athletic performance? For super endurance athletes that carbo-load (defined in this blog by events lasting 4-12 hours) coffee can act as aid in glycogen storage during carbo-loading for endurance athletes. There is evidence that in certain cases caffeine can aid in performance but not enough to pick up the habit if you do not drink already. Each person can have different sensitivity to caffeine including gastrointestinal and cardiac issues. It is best not to try caffeine the day of an important race nor it is a great idea to stop the day of a big race. Give your body time to adjust in either direction. 2) Is coffee safe? Moving away from the caffeine portion of coffee let us investigate the health effects. The most common question around coffee is the effects of mycotoxin. Mycotoxin is a fungus that attaches to coffee beans and that are not killed during the roasting process. Some of the effects of mycotoxin can be the 'sick' feeling you get from a cup of coffee. If you add milk to your coffee his can also be confused with lactose issue. If you do not have milk issues you may notice that certain brands make you feel better or worse. That is due to the fact not all coffee beans have the same levels of mycotoxin. There are many differing opinions about mycotoxin per brand but there a few knownns: Mycotoxins often form during the drying process so beans made from the wetting process are less likely to contain higher levels of mycotoxin them than dry processed beans. Caffeine has been found to protects coffee beans from the growth of mold and can prevent large amounts of mycotoxins from growing meaning your cup of decaf could cause more issues than a cup of caffeinated. What to do: If you are a coffee drinker and you feel fine after your cup of coffee continue. 1-2 cups of coffee in your regular diet is not a major issue. If you drink coffee for the benefits of caffeine but your cup of joe leaves your stomach feeling upset or sluggish investigate maybe a change in beans is in order. Higher elevation, single origin beans are less likely to have higher levels of mycotoxin. I have recently purchased 'upgraded coffee' in k-cups(not to be confused with bulletproof coffee) and my results have been much better on my stomach than Pike's Place from Starbucks. Please share your questions or experiences. rich

Labor Day Fun

Following the inspiration from Oliver Selway's 'Instinctive Fitness' I eschewed the gym for Labor Day weekend and spent my time outside playing.

The first day we hiked 12 miles along the Pacific Coastline on the outskirts of San Francisco. What a change from the treadmill. The views were inspiring, the uneven ground provided an altered prioceptive experience to the paved and flat roads. And the best part- it was fun!!  

I highly recommend adding in fun outdoor playtime into your fitness lifestyle. It is equally mentally refreshing as it is physically. 

The second day we decided to take a long bike ride with no other plans except to stop for lunch. Being exposed to natural sunlight allows the body to naturally make vitamin D. 

There are no negatives to outdoor playtime. Make time, your body and mind will thank you!! 

Exercise and Alcohol

Numerous questions arise about how to balance alcohol and exercise. Consuming or refraining from alcohol is firstly a lifestyle choice. If your social circle enjoys hanging out at bars, drinking at events or consume alcohol in social situations eschewing alcohol may make you feel a bit awkward. It may also not be the lifestyle choice you are looking for at the time. Assuming that drinking will continue to be a part of your life (not in the alcoholic type of way but in the social context) the next step is to better understand your goals and how to fit these adult beverages into your life. BEER: Beer is made of up (traditionally) of three ingredients: wheat, barley and hops. Wheat and barley are grains, and hops. The presence of grains makes beer non-Paleo friendly but if you do not follow the Paleo lifestyle this becomes a non-issue. But what about calorie and nutritional content. Bud Light Lime - 116 calories (12 oz bottle) with 8g of carbs and 1g of protein. Yards Pale Ale - 138 calories (12 oz bottle) with 9g of carbs and 1g of protein. Dogfish Head 60 Minute IPA - 209 calories (12 oz bottle) with 23g of carbs and 0g of protein. Troegs Dreamweaver - 164 calories (12 oz bottle) with 13g of carbs and 0g of protein. Miller Lite - 96 calories (12 oz bottle) with 3.2g of carbs and 0g of protein. Sam Adams Octoberfest - 190 calories (12 oz bottle) with 18.7g of carbs and 0g of protein. Goose Island Honkers Ale - 154 calories (12 oz bottle) with 17g of carbs and 0g of protein. WINE Made up of fermented grapes wine scores high on the Paleo scale and gives added bonus of antioxidants like resveratrol (as do mulberries). Most red wines (cabernet, cabernet franc, merlot, barbera, syrah)contain 120-130 calories per 5oz pour and 3-4.5g carbs per serving. That would mean an entire bottle of red wine is approx. 600-650 calories per bottle. Most white wines (chardonnay, sav blanc, pinot grigio)contain 120 per 5oz pour and 3-4.5g carbs per serving. That would mean an entire bottle of red wine is approx. 600-calories per bottle. Mixed Drinks (source http://www.calwineries.com/learn/wine-and-health/science-of-wine-and-health/calories) 10 oz Margarita – 550 Calories (4 oz. tequila, 4 oz. margarita/sour mix, 2 oz. triple sec, lime juice, 1 tsp. sugar) 9 oz. Mai Tai – 620 Calories (3 oz. Light Rum, 2 oz. Dark Rum, 1 oz. Crème de Almond, 1 oz. Triple Sec, 1 oz. Sweet and Sour Mix, 1 oz. Pineapple Juice) 12 oz. Piña Colada – 586 Calories (3 oz. Rum, 3 oz. Coconut Cream, 6 oz. Pineapple Juice) 6 oz. Mud Slide – 556 Calories (1.5 oz. Vodka, 1.5 oz. Kahlua, 1.5 oz. Bailey’s Irish Cream, 1.5 oz. Half-and-Half) 10 oz. Long Island Ice Tea – 543 Calories (1.5 oz Vodka, 1.5 oz Rum, 1.5 oz Tequila, 1.5 oz Gin, 1.5 oz Triple Sec, 2 oz Sweet and Sour, 0.5 oz Cola) Whiskey /Bourbon Grain mash (or corn mash) is not certainly not 'Paleo' but again if that is not your style let us review the contents. A 2oz pour of Bourbon has 140 calories and less than 1g of carbs A 2oz pour of Jack Daniels has 130 calories and less than 1g of carbs Now that we have examined calories and nutrients how does this fit into your fitness lifestyle? If we push the envelope being hungover for your 30-90 minute workout session (if you go) is not going to be at 100%. As you are drinking the night before you are already affecting your performance for the following day. Let us now assume getting drunk is out of the question but instead general social drinking. I consume about 2700 calories a day to maintain my current weight so 2 10oz Margaritas already has accounted for 1/3 of my total daily calories. For 20oz of margarita's we could substitute 1 bottle (750ml) of red wine and still have 400 calories remaining. Our craft beer drinkers are almost drinking at a 2:1 ratio of calories compared to our light beer drinkers. The summary: If you are on an exercise plan and you are not making the progress you expected take some time to review what your body is consuming from a liquid perspective. If the blasphemy of switching from craft beer to light beer is unappealing reevaluate your goals and objectives. Red/White wine are Paleo friendly and a half bottle consumed accounts for roughly 300 calories or 1.5 bottles of dogfish head 60 minute IPA. 3+ Mixed Drinks can consume triple or more of the calories burned by your morning workout session. Being smarter about drinking may help you achieve your end goals faster!

Day One - About Me

I always considered myself an "athlete". I was a high school swimmer and collegiate waterpolo player. After college I went into the business world and continued a 8 year regime of 5 days lifting/cardio plus 'watching' what I ate. Watching what I ate consisted of muscle milk, sandwiches for lunch and no fried food for dinner (except calamari). With this routine I was able to keep a steady weight and still able to run short distance races (10 miles and under). In 2011 my wife started at a new cross training gym and asked me to join. I refused as I thought I was in good shape plus I 'knew' what I was doing. Then came 2012 when my wife smoked me in both the Broad Street Run and the Philly Tri for the first time. Almost immediately, at her continued encouragement, I decided to join Unite Fitness. The premise for Unite was the NASM phase model (stability, strength and power) with 30min cardio, 30min weights and 15min yoga. The first day of Unite I realized the perception of my fitness level and the reality were not aligned. That first day has changed my life in regards to my complete fitness outlook. As I became stronger and better conditioned I noticed some days I had more energy than others. After consulting the coaches at Unite I found that my nutrition needed to be reevaluated. I started to read the likes of Mark Sisson, Paul Jaminet and Tim Ferriss to better understand my body. As I continued cross training and nutrition the improvements in my body and nutrition it was time to see the results. For Broad Street and the Philly Tri instead of being left in the dust by my wife we were able to push each other to new PR's by almost 10 minutes! I feel like an athlete again and I am just as fit as when I was younger but also healthier than I have ever been before. I am able to achieve my results while still traveling 100k airline miles a year and over 200 nights in a hotel. It was at this time that I was so inspired by the results that I decided to take fitness to another level and become a certified personal trainer via the National Academy of Sports Medicine. I want to share my fitness thoughts and ideals to show that we can all achieve to become the person we want to see in the mirror. Rich