New Blog Format Coming January 2011!

I'm making a few changes to the format and content of my blog and rolling the new and improved version out January 2011.

Please check back January 2011! Until then, follow us on Twitter and Facebook to stay current on all gym happenings.

Thanksgiving Calorie Cutting

Thanksgiving is one of my favorite holidays. I'd love to say it's because I enjoy "giving thanks" and watching lots of football (I do enjoy both), but it's mostly likely due to all the good food that is usually available to enjoy.

Here is a short list of a few things you can do to reduce the number of calories consumed tomorrow.

1) Evaluate which foods you'll enjoy the most, and enjoy just those foods.

It's not that I dislike mash potatoes, pecan pie, wine, etc...I just don't like them enough to waste calories on them. Instead, I'm going to invest in the things that I really like. For me that's stuff like white meat turkey, dressing, homemade cranberry sauce, etc.

2) Snack before the big meal

It's a good idea to have a balanced snack about 3 hours before your Thanksgiving meal. Fruit, vegetables, nuts, seeds, low-fat dairy-high protein like greek yogurt, and/or a protein supplement/bar would all be great choices.

3) How important is dessert/alcohol to you?

In some cases, your dessert/alcohol could account for 25%-50% of your total calories consumed on turkey day. With desserts like pecan pie and cheese cake ranging between 650-1000 calories per slice, you might ask yourself..."do I like dessert that much." Same goes for alcoholic beverages. Two glasses of wine would run you roughly 270 calories...drink water instead of wine/beer and you've got an extra 270 calories to "invest" in another area.

Exercise ADD

I've been really trying to stretch myself out with my workouts lately and I'm really enjoying it. Here is the breakdown...

2 bike workouts (30 min each)

2 yoga workouts (30 min each)

2 strength training workouts (30 min each)

2 TRX strength workouts (30 min each)

2 running workouts (1:30 min and 30 min)

I've been holding pretty tightly to this and feeling really good. I'm not getting burn out and I'm seeing some great progress in my motivation and fitness. The 30 min workouts also work really well with my schedule. I start work every morning at 600a and finish at 645p...so working out before work or after work (as most people due) is less than appealing to me.

I've been getting into a really nice routine with my eating as well. I've gotten in the habit now of having two fruits and/or vegetables with each of my three snacks. I usually rotate between carrots, apples, grapes, tomatoes, oranges, bananas, blueberries, and strawberries. This has been great and has helped me control portions in the evenings.

Just thinking...

I've had a few things on my mind over the last few days regarding fitness...

1. Plant based diets

2. Suspension training systems exercise ideas

3. Caffeine: are we slowly destroying our nervous system?

If you have thoughts on any of these topics please respond to this post or email be at brad@bcsfitness.com . I'd love to dialogue more. I'll share my thoughts on #1 thus far.

Plant based diet

In my opinion, there is nothing sexy about a plant based diet. Just typing it is boring. However, I read a really interesting article in Triathlete magazine about muscle recovery and illnesses (or lack thereof) of athletes that are vegans. Supposedly, these folks have quicker recovery rates and improved immune system function due to a healthier alkaline levels. We also discussed Genesis 1 in church Sunday and I was reminded of this...

Genesis 1:11-13

¹¹ Then God said, "Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds." And it was so. ¹² The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good. ¹³ And there was evening, and there was morning—the third day.

Often times, I forget that these foods, although not sexy at all, are what was created for us to eat. How much better would you and I feel if vegetables and fruits made up even half of our diet? I'm not there...but I'm going to make an effort to subtract some processed calories from my eating routine and expand my use of plant based foods.

All Things in Moderation

I'm back from my blogging sabbatical. I had a blog update on my "to-do" list for about 2 weeks now...but it never seemed to float to the top of the list.

I've been trying to experiment a little in my workout routine and I think I've found a nice place relative to my other commitment in life (for now.) Here is my set-up...

2-30 min weight training workouts (same exercises as 12WC HD sessions)

2 -30 min yoga workouts (this is new and outside the box for me...but I've been enjoying it)

2 -running workouts (1 long run which last 1hr-2hrs and 1 speed work of less than 30 min)

2 -Bike workouts (1 short ride bricked with running and 1 hour long cadence push on the bike trainer or spinner.)

*no swimming until I find a really warm pool.

Total workout time per week: 5-6 hours per week

Food is going well...however I do have a birthday coming up...which means I could see an influx of M&M's from mean mean clients. Last year I gave about 4 lbs of M&M's to Cowboy Jeff...thanks Linda and Kim. ; ) We'll see.

I've signed up for the White Rock Half Marathon in Dallas and hope to cut some serious time off from my last half marathon. I finished my last 13.1 at an average pace of 9:01 per mile. I ran 9 miles this weekend at an average pace of 7:58. I'm flirting with the idea of shooting for a similar pace for the half marathon, that still seems really fast to me. If I can manage that pace, that will be a reduction in overall time by around 12 minutes...which would be really sweet. I'm only running twice a week...so my expectations probably need to be tempered a bit.

Jams of the Week

Chevelle-"Shameful Metaphor" (rock)

Kanye West-"The Good Life" (rap)

B.o.B- "Don't Let Me Fall" (rap)

Sidelined

I'm not sure what I did, but somehow I tweaked my right knee doing who knows what. I'm taking this week off from running to let it heal up. It's not all that serious (or even painful) but I need to lay off and cross train until in improves. I'll be just lifting, cycling, and (hopefully) swimming this week.

I finally found a great deal on a used road bike on Craigslist. I decided against getting a Tri bike for a couple of reasons...

1) I found a great deal on a ROAD bike.

2) After talking to a few different people I realized I 'd never be able to do any group rides/long rides on the aero bars.

3) I could always upgrade my seat post to a tri post and slap a pair of aerobars on the front.

Until our kids are all in school, I will likely not train for any event longer than an Olympic Tri or Half Marathon. Don't get me wrong, I'd love to train for a Half Ironman Triathlon or a Full Marathon, but the season of life that I'm in right now with four young kids, owning a business, leading a small group at church, kid's sports, etc...I just can't find the time to put that many hours of training in each week. All that to say I won't be "needing" a tri bike for the sprint and olympic events.

Food/Weight

My food has been going well. I'm trying to drop about 5 pounds to put me in the high 170's to make running a little bit easier this Fall. I'm about 182 right now and would like to get to a consistent 177lbs...that's a really good weight for me. Less grains more vegetables will be the key!

Great Cool down Songs to Download

30 Seconds to Mars-"Hurricane"

Kanye West-"Flashing Lights"

Deep Thought on a Long Run

As I was running Sunday, I made mental notes of how many folks I saw walking (opposed to running.) I'd say, over an 11 miles run, I saw 3 runners and 7-10 walkers. My next thought was, "I wonder if I'll hold up well over time and be able to continue running aggressively when I'm in my 40's, 50's, 60's, etc?"

Given my line of work, I OBSESS about the long term ramifications of what I do athletically and what my clients do athletically. I've seen a large number clients come in over the last 8 years with completely worn out joints by the age of 40-50 years from high impact sports like running. I then ask myself two questions 1) is it worth it? and 2) is joint wear and tear inevitable?

So, I started prayerfully pondering these two questions while running. My spirit was calmed instantly after the word RECOVERY jumped out at me.

We have to take time to be proactive in our healing. In exercise, that means getting plenty of antioxidants (found in fruits and vegetables) to battle the free radicals that build up after strenuous exercise. That also means getting plenty of lean protein to help my muscles build back stronger after I've beaten them down. Recovery also means not beating the pavement 5-6 times per week but rather, cross-training 2-3 days per week with weights, swimming, biking, rowing, etc to insure I'm allowing my run specific muscle fibers that are most used in that movement pattern time to repair. It also means, and this is my weak spot, getting plenty of sleep each night in order to achieve proper hormonal balance to encourage healthy HGH (human growth hormone) levels.

If I can take care of myself and proactively recover after each workout, I feel my odds of being highly active in my older years are much greater.

Whether I've been physically, mentally, or spiritually stressed, I have to take time to proactively recover.

Songs of the Week

Deftones-"Risk"

B.o.B-"Magic"

Glee Cast-Jesse's Girl

Video of the Week

I may be the last person on earth to see this...but nonetheless it is really funny.