My Fitness Confession

I person I respect asked me why I follow the primal/paleo eating lifestyle so strictly and why I put so much emphasis on my fitness. I wanted to answer about the benefits of being healthy on the inside and outside, cite Mark Sisson, Rob Wolf and Cordain. I wanted to send them to the mobilitywod to watch KSTAR explain the importance of the human movement chain and invite them to Unite Fitness to experience a functional workout. But the answer, for me, is much more egotistical-Performance. My motivating factor for jumping headfirst into this lifestyle was performance. I only started to believe in functional fitness when my wife started smashing PR's in running and tri events year after year while my times remained static. I only wanted to know more about my diet when I wanted to take my performance to the next level. I focus on mobility to ensure faster recovery and overall health. I believe in all the health benefits of the paleo/primal lifestyle. The more I follow this lifestyle the better I truly feel and will preach the health benefits to anyone that listens. The same goes for mobility and the benefits from having a solid human movement chain even if you are not an athlete. Good posture, open hips and flexibility can provide a higher quality of life for all. Fitness, for me, is a much more goal oriented. Beyond the self confidence that comes from drop dress/pant sizes or filling out tight t-shirts the true measure of my fitness comes from challenging myself. Fitness for the sake of fitness is fine but you should use your fitness gift to become the best 'you'. If you run on the treadmill every day but have never run a race then sign up for a 5k. You may surprise yourself on how well you did and grow from the self confidence that comes with that accomplishment. Maybe the 5k leads to a 13.1 and to prepare for that you take the next step in your fitness or eliminate a bad habit. Many of us, myself included, need a push before we make those big changes even if we know the changes would be good for us. For me that change was triggered by my pursuit of performance. Make 2014 the year you use your gift of fitness to challenge yourself. It may lead to a better you! --rich

New Year's Resolution Guidelines

The beginning of the year marks the time when working out again becomes a priority for many people. The normal trend is that January and February are busy but by March things return to 'normal'. There are numerous reasons people do not keep with their workout routine. Here are some guidelines to help 2014 become your fittest year yet. 1) Start SLOW! - Your family or friends may have decked you out in the latest Nike or Lululemon gear but that does not mean you need to show it off every day. Your first days, even weeks, should be a gradual incline. The only thing you will achieve by working out 5 straight days after taking 3-6 months off is soreness and a desire to stay at home. Take it slow (day on day off) and build towards multiple days a week. You will not earn the fitness you desire in 8 weeks. Be honest and build a foundation first. 2) Avoid gym 'factories' - Running on a treadmill is not fun. Running on a treadmill alone at LA Fitness does not inspire many people to continue their workout routine. As always there are exceptions but if planning a running/workout program is not your idea of fun or will not keep your motivated check out alternatives to box gyms. There are great options such as Crossfit but also other options such as group fitness or even group classes. I workout both alone and also in a group session at Unite Fitness in Philadelphia. The group setting is fun, motivating and the best part someone else designs the workout for you. 3) Focus on your nutrition - What you eat is 80% of the battle. Losing inches or weight requires much more than a gym membership. Talk to a nutritionist, read books (see Primal Blueprint) and make changes to your diet. The results from the gym will be magnified exponentially with a cleaner diet. 4) Have incremental goals - If you have been away from the gym/running/cycling pick reasonable incremental goals. A marathon or Spartan Race is not an ideal first race back. Losing 20lbs in 20 days also lacks reason (and is not safe). Pick a long term goals (12-18 months) and then pick incremental checkpoints throughout the year. If you have been away for 6+ months, a great goal would be to workout multiple times a week every week for Jan/Feb. If you want to run the Philly half/full maybe start with a 5k in April or try to complete the Broad Street Run (10 miles). Have small, attainable goals will promote positive energy. 5) Seek out advice/help - There are great coaches and nutritionists out there who do not charge a fortune but give valuable information. Sometimes one session is enough or even just bi-monthly sessions for guidance and to answer questions. Working with knowledgeable people may help you achieve your goals by supplementing your training with fresh ideas or an honest perspective. I personally speak to multiple people about my nutrition and workouts. Good luck in 2014! May this be your fittest year ever! --rich