Way To Go Joe!!

Joe, my client, and I just completed the 3M Half Marathon on Sunday; and let me tell you, it was not easy (especially for me!) I am not a big fan of running at all, but it was an amazing experience!! Joe kept a steady pace of 8 minutes and 47 seconds. My goal the whole time was just to keep up with him!! I have been working with Joe for the past 4 months or more for his ultimate goal; to finish the Austin Marathon on February 20th under 4 hours. Throughout his training he has endured back spasms, knee aches, and even a couple of colds! Joe continues to inspire me as he pushes his limits and breaks out of his comfort zone. I'm extremely proud of Joe's accomplishments and look forward to the next 3 weeks of training before his full marathon. Fortunately, Joe will be going at the full marathon on his own, but you better believe I will be cheering him on from the sidelines. Way to go, Joe!

Check Yo Self!

Do you walk into the gym kind of dragging, having a couple of chronic little pains, and a bit unmotivated (and I’m not talking about waking up for the 6am class after 4hrs sleep)? Well your body could be telling you something serious. Many of us, including myself, are guilty of ignoring these things because we feel that it may be a detriment to our hard training and some of us would feel guilty to miss a day. Overtraining happens when you train beyond the body’s ability to recover efficiently.

But think about it, overtraining can weaken the strongest athletes. Everyone needs to recover, no matter how elite you are! Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

There were a few studies that found active recovery, even post TOD (training of the day), encouraged recovery and reduced muscle lactate levels faster than complete rest (hitting the floor). Doing so did not decrease an athlete's physical recovery and actually had positive effects on psychological recovery by improving relaxation. When I say rest, break, or whatever you want to call it, I do not mean sitting on the couch all day, or going to work and then the couch. It is necessary to actively help your body recover (active recovery), whether on an off day or after a workout.

On your rest days, go for a short, brisk walk and stretch thoroughly after. Play a leisurely game of whatever sport you desire. Get a deep tissue massage. Go see a chiropractor. Foam roll. All of these things will benefit you and help attain the fitness level you desire.

Here are a few questions you may want to ask yourself when feeling a bit “down”.

· Have I had enough rest? Giving your body time to heal is one of the best ways to heal or recover from sickness or injury. And to avoid overtraining syndrome.

· Have I been stretching? A great and easy way to keep your muscles safe and elastic after a hard workout or just sitting around your house.

· Have I been eating paleo? To fuel these grueling workouts you need to eat right and be ingesting enough of the proper macro nutrients (protein, carbohydrate, and fat) and micro nutrients (calcium, zinc, and all the vitamin B’s, vitamin A and C) to really be at tip-top shape.

· Have I been drinking enough water? So drink about 2 liters on a rest day and drink more if you sweat a lot during a workout.

· Have I at least attempted active recovery? Doing so can help circulation of waste product transport throughout the body which is thought to help heal and repair broken down tissue.

· Have I been getting enough sleep? Possibly the most important aspect of any kind of training or even life. Sleep is when Human Growth Hormone (HGH) is working at its best to promote tissue growth and repair. So be sure to get some Z’s, at least 7 hrs min!!

All of the aspects above can ensure that overtraining will be avoided. And only if you listen to your body and not your ego (check that at the door, rule #1). So take care and let’s get some work done! 3…2…1

Witnessing Awesomeness!!

So last night, (January 10, 2011), in front of his parents and many members (which was awesome to see the crossfit community come support), Coach Jesse, of Westlake CrossFit, completed 500 burpees in 50:32. WHOA!! Taking on such a task was crazy but awesome to watch. To show that kind of commitment and selflessness was humbling yet inspiring!! So I just wanted to give him a shout out! Now Jesse wasn't just doing this for fun.... He had a purpose, to raise $500 for his trip to India to spend time with orphaned children who enjoy CrossFit and will be gone for 10 days teaching these kids the CrossFit Method. AWESOME!!.. So good luck Jesse. I know you will represent Westlake and CrossFit as its supposed to be portrayed!!