training

Three Valid Reasons You Don't Like Running

But, you still kinda wanna get into it...

Oh girl, you are not alone. I've had tons of friends and clients over the years who've felt the same way. They kinda hate running. But, they still feel like it's something they'd like to get into, or at least should be able to do.

Many of them have even made numerous attempts to pick up the habit - investing in top-of-the-line kicks and using the most highly rated run programs - only to be disappointed by increased aches and pains, very little progress, and even less enthusiasm. 

First off, let's be clear. If you really don't want to run, there are plenty of other ways you can get cardiovascular benefit and keep your heart healthy. 

However, I will tell you this. You absolutely SHOULD be able to sprint. We're not exactly living in a world where you're being chased down by predators, but you may need to hustle to that 1 train before the doors smash into your ribcage. Ok, maybe that's just New York, but I'm sure you can think of a scenario where sprinting comes in handy as well. Sprinting is something we're meant to do.

And, I also happen to believe a 5K is a reasonable endurance test for any fit person. I'm not saying you should go out and run a marathon. Progressing from your couch to 26.2 miles is actually the opposite of health. But, training to run 3 miles will get your energy systems in tip-top shape; and I think that attribute fits everyone's abstract ideas of what makes one "fit."

So, if running is so good for you - and it is - then why do you hate it so much? Well, contrary to what you probably tell yourself,  it's not because you don't have enough willpower, or whatever bogus self-shaming thought crosses your mind. 

As a former track coach and strength and conditioning specialist, I've seen what passes as a typical 5k training plan in the magazines and running websites, and uhhh... they're mostly bullshit. 

There are a plethora of common problems I see with most programs, and any one of them could result in a crippling lack of motivation. 

Let's talk about the most important ones:

It's Boring

Running endless miles at slow speeds for days on end is both tedious and boring. But more importantly, this method prescribed by most running magazines, is really not effective at building you the specific speed and endurance necessary for a 5k. Your workouts should include varying bouts of intensity and time that result in both efficient cardiovascular improvements, and more interesting and fun challenges. A mere ladder of increasing bouts of running will not produce good enough results to justify your efforts.

2. It feels like you're dying
It is completely valid that you don't like feeling like your heart is going to explode out of your chest, or that your legs feel like a hundred pounds of dead weight being dragged along with you. And both are signs that you're training in suboptimal conditions. Your workouts should have very specific intensity prescriptions and appropriate parameters to ensure that your training is making your body stronger and better, not weaker and overly stressed. If your running gets worse as the workout continues, it's not a good workout. 

3. It makes your joints hurt
If you experience excessive aches or pain in your joints during or after running, you may have another indicator that your workouts are too stressful for your current level of ability, or just poorly programmed from the get-go. Proper progression is key. And it's not just your heart and lungs that need to be built up, but also the capacity of your legs. Your training should factor in muscular endurance so that your workouts are pain free. And an  appropriate strength training program should be completed in tandem with your running workouts to build your resilience. 

So maybe you do ACTUALLY hate running. But, if you still find the idea of running for fitness COMPELLING, but one of the above reasons has been holding you back... well then I've got the solution.

And this 12-week comprehensive strength training and running program is only on sale for $39 until Sunday. 

Come on. Let's give this thing one last shot.

Crunches Are Bad For You. And This Is Exactly Why...

I Refuse To Do Crunches 

I used to feel bad about it. 

I would lay on the mat in the dark with everyone else and and pretend to be adjusting this or that on my clothes,  maybe stretching some tight muscle, or even feigning more significant fatigue.

It was a little dance I'd have to coordinate without disrupting my very near-by neighbors to get out of doing crunches in yoga class any time my favorite teacher was absent.

I just had this terrible fear, that whichever instructor was substituting, would see my refusal as a sign of disrespect.

I'm a coach. I know what it's like to be thrown into the fire, in front of someone else's loyal followers. You can literally feel the skepticism and ambivalence as you call the class to attention.

But see the thing is, those crunches that many instructors like to begin class with, are actually disrespecting me and my body. They're not "lighting up the core," as they are so innocently intended to.

These abs were not built by crunches....

These abs were not built by crunches....

So instead of acting out my silly pantomime, that stresses me out and turns my focus away from my body, I now just kick back by the candlelight, lay still on my mat, and come back to my breath.

Why am I so literally unmoving in my stance?

Joint-By-Joint Theory

Well, I have very few beefs with the practice of yoga. I personally practice yoga once a week religiously. And I'm actually completely convinced that some of our more typical yoga exercises and principles that I do disagree with, are more likely good intentioned but ill-advised Americanized interpretations of said ancient practice. See also: We're doing it wrong.

And one of those misinterpretations is the idea that the lower back, or lumbar spine, needs to be any more flexible and mobile than it already is.

In fact, most of the population already has wayyy too much movement going on there, and that needs to be put in check.

Joint-by-joint theory is also an old concept, not quite as early as yoga of course, as I believe it dates back to the late 1800's. But even by then, we had real evidence from Vladmir Janda to support our "crunches are bad" statement.

Joint-by-joint theory is the idea that the body is made up of joints that exist in alternating priority as we travel from the ankle, all the way up to the neck.

We have joints that are more mobile, sandwiched between joints that need to be more stabile. If we honor these differing responsibilities, we can build a strong and resilient body while protecting ourselves from excess stress and injury.

Let's look at the ankle as an example. in order to run, jump and walk with good mechanics, our ankles need to move really well. 

If our ankles do not move adequately, and we continue to go about our business without addressing this issue, we will likely end up with breakdown of the connective tissues in the knee as it attempts to pick up the slack.

This is why one knee surgery usually turns into two and three down the line -- by ignoring the dysfunction of the surrounding joints.

When we address the symptom without addressing the original cause, we don't actually fix the problem.

But what does this have to do with crunches?  Hang on. We've got one more principle to discuss.

The Four Knots

When we go further up the line, we find that the hip is even more important, as most of our movements as humans originate from the four knots, that is the two hips and two shoulders.

You can liken the kicking of a soccer ball to the crack of a whip. It all starts at the hip, with the leg following in a whipping action that terminates at the foot as it strikes the ball. This is how most movements happen. 

When our hips are not mobile, and I mean mobile, not flexible. It's important here to note that you may be passively very flexible in the hips, folding into a pigeon pose that leaves your chin on the floor in front of you with zero effort.

But, if you cannot control those ranges with strength, your hips are not actually mobile. And as you move about on your feet and get into a squat, or are even further taxed by dumbbells or barbells, that flexibility will be lost to you. 

But we as humans can be very determined when we step into the gym or onto the mat. We often disregard that the cost is higher than the benefit and risk injury for the sake of our pride (this is part of the argument against that no pain-no-gain mentality).

And when you do attempt something that is say outside your range, or past the edge (that's yoga speak for all you non-yogis), your lower back will have to move more than it should to account for the inadequacy in the hips. Can you say lower back pain?

Crunches Disrespect Your Body

So back to our original point. Why are crunches so bad?

You are probably already drawing the correct conclusions in your brain. The reasoning is two-fold.

1) Crunches violate joint-by-joint theory

Your lower back, that includes all of the vertebrae there, falls in the stability category. Instead of teaching us to protect our lumbar spines and limit movement there, to keep good space between the joints with muscular strength; crunches demand that we shorten the space between each vertebrae and add unnessecary stress to all those tiny joints. 

You would be much better off with exercises that increase the stability in your lower back, that honor the proper function of the joints like dead bugs and planks. And there are limitless variations on these two alone to keep you busy.

2) Crunches violate the theory of the four knots

It's like taking violation number one to the next level. Not only do we ask our lumbar spines to move, but to further create the motion that we are trying to execute. This creates a bad pathway in the brain. If we know we can rely on this shortcut, we'll probably just keep using it as an alternative strategy to get by in other situations beyond the crunch. That's just natural adaptation.

You need to work on your hip mobility to be able to create a better and more efficient pathway to that super low chair pose (narrow-kneed squat) you desire, as crunches will certainly have zero translation here. I'm a big fan of the high tension 90/90 stretch.

Honor The Way You Were Meant To Move

So please please please, stop doing crunches.  If you want that deep definition that separates a super strong midsection from the silly superficial abs (and who doesn't?), cut the crunches.

Focus on appreciating your body and loading up exercises that honor the way we were meant to move. As I love to say, a real good front squat with a well braced midsection is an honest 6-minute ab miracle. 

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Running Requisites

When contemplating a running program, the question that often comes to mind first, is “Where do I start?”

I mean, you inherently know you cannot just go out and run a marathon on day one. 

So you vow to be sensible. You grab the latest issue of Runners’ World or Google the best beginners’ 5K program you can find.

You might even buy yourself brand new Nike’s to protect your joints or a cute new Lululemon outfit to get motivated.

You promise to follow the plan and take things slow.

You think you’re doing all the right things. You’re being responsible.

But, what if I told you, you’ve likely already jumped the gun?

Hold up, WHAT?

Your Body Needs Preparation

September is like the second coming of the new year for fitness. The weather is just right to lace up your kicks and get outside. It feels unquestionably like the perfect time to get started on some new goal.

Your mind is definitely poised for the challenge. But maybe your body is not is not so prepared. 

Just as a football player needs to have a certain amount of skills to cut down the field, a runner also requires some foundational strengths to traverse the trails or hit the pavement.

Like any other sport, running is stressful, and in a repetitive fashion.

Your body needs to be resilient enough to withstand that stress and strong enough to power you through the mileage with relatively good mechanics.

So before we get into what you need. We must talk about what running actually is.

 

What Is Running?

As we said, running is repetitive. One run of any distance, is a very, very, very long series of single-leg hops from one leg to the other.

That means you’ve got to be able to complete a real nice hop. And repeat.

So you need all the components of this skill. Lower body joints that work really nice. Hamstrings and calves that can withstand heavy loads. Trunk stability to keep you from leaking efficiency. And then the related strength to keep executing it well.

These components of preparedness are necessary to ensure that along the way of your fitness journey, you don’t hit the wall with an unexpected injury.

As many of my new clients were surprised to discover, running does not have to, and should not hurt. And it is absolutely possible to get more fit without that seemingly inevitable breakdown. 

For real.

 

You Need Skills

So I’ve enlisted the help of my good friend and colleague, Dr. Kyle Balzer, to compile a list of skills that we believe, are good indicators of a potential athlete’s readiness to run. And this includes the more casual recreational runner as well. You don't have to be a competitive athlete to call yourself a runner.

It all starts with showing up to the line with the right running requisites. How do we know what we're talking about?

Kyle is a Doctor of Physical Therapy and Board Certified Sports Clinical Specialist, with specific expertise in ensuring athletes return to the field or gym in better condition than ever; and helping clients who are injured, continue to train.

I myself am a highly qualified running coach. I’ve studied intensively under the LSU track coaches with special focus on the sprints. I’ve been around Olympic athletes in the gym. And I’ve coached cross country and track and field teams with great success, due mostly to getting my high school girls STRONG. 

Before you begin to run…

 

You should be able to forward lunge…

And what we’re really focusing on here is ankle mobility. If your ankles are locked up tight, you’re going to find lunging and running to be very tough endeavors.

How can you be sure that your joints are working well? Use a simple half kneeling assessment. Position your forward foot 4 inches from the wall. While keeping your heel down and the knee moving straight forward, can you reach the wall? 

Kyle adds that perhaps asymmetry between the two assessments is even more important. ROM in both should be within 5-10% of each other. 

What to do if they are not symmetrical or close to that 4 inches? You might want to check in with a good clinician like Kyle, or even an experienced and educated trainer to figure out why your ankles aren't moving adequately.

If you are not experiencing pain, you can also try working on the following mobility drill.

 

You should be able to load up a deadlift…

And what we’re really focusing on with this one is your ability to hinge well from the hips (as opposed to the waist), to ensure stride efficiency. And the ability to load up the legs and build strength to withstand the stressful and repetitive nature of running.

The deadlift, and all it's lateralizations, is super important for building that posterior chain strength that many runners are lacking.

Kyle points out that the single-leg version has even greater carryover. Runners should have great balance on both legs independently prior to getting started.  If that stability is present, single-leg deadlifting is a great way to build capacity within the tissue involved in single-leg landing.

Here is my absolute favorite cue for a successful single-leg deadlift.

 

You should be able to land a single leg hop…

Once you can  balance and then deadlift on a single leg, you can progress the challenge with jump training. We said running is a series of single-leg hops. So you better be able to execute one.

Kyle says plyometrics are great for creating the adaptations runners need for their sport, like creating power and absorbing stress. Hopping, bounding, and skipping are all great progressions that you can practice in the gym.

The video below is from my exercise library on YouTube. Hop out to a distance you can land successfully. Push the limit a little bit further when the hop becomes easy.

 

You should be able to dead bug like a pro…

As Kyle points out, running doesn’t require a whole lot of upper body strength. But it does require you to be able to dissociate or separate your shoulder and arms from your torso. And specifically in a reciprocal and alternating fashion. That means you need to be able to move your arms independently of your body. A dead bug requires you to do just that. Can you say core stability

Here I show you what to focus on in your dead bug practice.

 

Now let's be clear! Kyle is a doctor. But this check-list by no means serves as a doctor's clearance. If you've got major issues going on, or you're working through an injury, be sure to check in with a qualified professional IN PERSON.

We do however, wholeheartedly believe, that for the average recreational to competitive runner, proficiency in these skills can keep you much happier and healthier on the path to fitness or performance.

And contrary to current trending beliefs, running is a completely valid and useful way to increase your fitness. You just better be ready for it.

 

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The Truth About Moderation

Moderation works for me. 

 

I am a ten year fit pro. I've counted macros. I've leaned out for figure competitions. I've cut weight to be lighter on the track. I've adjusted my eating habits to ensure strength gains on the platform. 

 

I have practiced being lean countless times.

 

Right now, what I say is, I’m "being good" on the weekdays and making a mess on the weekends.

 

There’s an average of three pints of ice cream disappearing from my freezer each week. Every Friday night is a cheeseburger with two patties and a large side of fries. Every Saturday, I toss back a few tequilas or a few ciders. But the rest is on point.

 

Without training for 4 out of 12 weeks, I lost ten pounds in three months. There was never a day I didn’t wake up to the same old six-pack. 

 

I feel great and it’s EASY.

 

But you need to know, that on a certain level, when I tell you I'm not trying, I'm really just LYING.

 

Throughout the day I'm mindlessly making better choices, monitoring what my body feels like, and analyzing what it needs. I'm pooling from my knowledge and experience every time I make a decision about food.

 

Is it effortless at this point? Yeah, it is. I’m not really lying. If you know me, you know I’m really incapable of that kind of crime. 

 

The truth is, I barely realize I'm doing it.

 

But, it was work to come out the other side with this level of intuition about my body’s nutritional needs. I had to learn how to eat.  And I’ve been sharpening this skill for the better part of a decade.

 

I want you to remember this realization when another fit pro tells you they are “taking it easy,” or “just practicing moderation.” All the while posting shredded out selfies and you're over here like "Why doesn't it JUST work like that for me?!?" 

 

DO NOT get frustrated and DO NOT compare yourself. 

 

DO NOT even get angry at these folks. I believe that most of the time, people have the best of intentions and really want to help. The insta fit pros included.

 

Moderation is not for everyone. No need to fuss over that fact.

 

You are probably doing the absolute best you can with what you know. And should you want to know more -- to get to whatever the next level is for you -- to get to the point where it's easy for YOU... Find a coach who's going to tell you the #truth #sophisticated strength

 

Are you ready to know more? 

I've been practicing for ten years and I have finally compiled my experiences and expertise into the definitive course that will teach you HOW TO EAT. Learn all my secrets to effortless eating here ---> SOPHISTICATE YOUR NUTRITION

Why Stress Is the Insidious Enemy of Fat Loss

...And Your Body Is Not

We cut out ALL sugar. We walk past the pastry counter practically drooling. We sign up for as many classes as we possibly can. Even giving up drinks with friends to hit that last spin class on Thursday night. We are tired. We are sore. Bruised even. And we still get to the beach on Saturday and look around, wondering how many of these chicks do we look better than? If it’s at least 50% it’s ok, right?

And we are frustrated. Nothing is changing! Except maybe we can’t sleep. But Instagram told us to go #beastmode with HIIT workouts and the 21-day fix said all we need is 1200 calories.

So we pack up our gym bags Sunday night and vow to leave a little more sweat on the floor and a few more crumbs on the plate than we did last week. And maybe, just maybe, by next weekend we’ll look good enough for that itsy bikini bottom that has yet to make it out the dresser drawer. 

And the cycle continues. Welcome to New York.

We look at fat loss like it’s a war. We strap on our Nikes and go to battle on grounds like Barry’s Bootcamp and Tonehouse. We congratulate ourselves on hitting two workouts in a day. Every meal we go without carbs is a definitive win. Our bodies with their stubborn fat and sharp cravings and exhaustion are rebellious. They must be conquered.

You are in the midst of an all-out war but you are hungry. You are overtired. Your workouts are breaking you. When did this knee pain thing start? You don’t like what you see in the mirror. You’re losing morale.

You cannot win like this. Planning endless attacks day after day, week after week. You’re exhausting your power, battling on too many fronts. Waging guerrilla warfare without strategy. Shooting in the dark.

Fat loss is not a war. 

At least it’s not a war against your body. You’ve chosen the wrong side. You let your evil head sway you. And I don’t mean the intelligent, rational side, I mean the dark side.

The side that reads magazines articles with opposing literature and immediately questions herself. The part of the brain that can look in the mirror and decide she got fat over night. You know this voice. The one that your yoga teacher says makes up stories about how unsatisfactory you are. The one that makes you feel shameful for that late-night slice of pizza at the office yesterday.

Yup that's me, aught on a particularly stressful day in the winter.

Yup that's me, aught on a particularly stressful day in the winter.

This ego of yours has convinced you that stress is your friend and your body is the enemy. This voice is not your ally! She has lied. And you have betrayed your body and become dependent on her shaky approval.

STRESS KILLS! You know this! Your body has been trying to tell you all along! It tried to warn you when it saw the dark side gaining control. That same body that you pummeled with burpees and starved of calories. The body that you rebelled and revolted against. 

It’s always been there trying to communicate with you, sending up smoke signals and transmitting encrypted messages to warn you of the impending harm. When you don’t eat, your body tries to remind you by shaking your focus. When you don’t sleep, it makes you feel slow. When you go too hard at the gym, it tries to grab your attention by creating pain.

The realist truth in the world is this: Stress is the enemy of everything.

If you really want to win, you need a a new strategy. Ask not what your body can do for you, but what you can do for your body. It’s time to join forces against the real enemy of your fat-loss goal, and really health in general. 

You want to combat stubborn fat? You need to listen to your body and declare war on stress.

Stress Is The Enemy of Fat Loss

There are different types of stress. There’s physical stress. There’s mental stress. But your brain interprets them all the same. And it responds with a release of hormones that make it particularly difficult to cut fat. When the body feels threatened, it goes into fight or flight mode. If we live here constantly, our cortisol is chronically increased. This can kill our ability to break down fat and raises our ability to destroy hard won, fat-burning muscle. 

And there are more obstacles. Our leptin sensitivity changes, owing to our inability to put the bag of chips down until the whole thing is gone. We are even more likely to get sick in this state, as the immune system can become suppressed. You cannot battle fat from the convalescence of your couch. You cannot fight fat when you are hormonally compromised.

Prepare For Battle

So minimizing stress… How can we do that? I said listen to your body. Easy for me to say right? You’re correct. It is. I’ve seen the other side. I’ve cultivated that relationship and I can intuitively sense what my next move should be most of the time.

But I also know(from experience), the transmission can be difficult to interpret when you’ve been pummeling that voice with shame and guilt and kettlebell swings. You gotta get back in touch with it somehow. And I’ve got some tips to help you rebuild your relationship with your soul voice.

This is the voice that is always your ally. She is the true caretaker of your body. The one who knows exactly what you need and when you need it. The only one your crazy head can never win against. IF, you let her speak.

But the first thing, the most important thing I want you to consider, is that your body is in fact a fat-burning metabolic machine. It is a an absolute war machine. And it’s loving loyalty is with you alone.

You’ve been scheming up new ways to restrict and limit your body rather than aid it. It’s not your fault. The fitness industry has taught you to think aggressively. I dare you to instead change your perspective and imagine what you can do to fortify your defense. What can you supply your body with to help it function better? 

Fat-loss is the cause. And your body and all of it’s biological systems are the army. To function at it’s best, you’ve got to give it what it needs. Essentially, anything that helps relieve stress can also help rip fat off of your body. Because when the body is less stressed, the fat-loss machine, your metabolism, can run most efficiently. 

So, what can you do to eliminate the impact of stress on your body and soul?

Supply The Right Basic Training

Training is by definition: intended physical stress. You break your body down on purpose, hoping that during recovery, you build yourself up better than you were before. 

But it’s got to be the right dose of stress. We’re all different. We all need to work on building stronger muscles and stronger hearts, yes. But that doesn’t mean we should all be doing the same workouts to achieve these qualities. 

And if the training plan is too stressful for where you are right now? And this could mean many things — it’s not appropriately progressive, or it’s too intense, or the exercise selection is not right for your level of athleticism and skill — It’s not the right dose and you won’t get any of the results you want, fat-loss included.

In yoga, we say that training is all about finding the edge. To push the edge further, you must train within that line. So all of your workouts should be something like comfortably difficult. There should be some amount of ease even on your toughest days. Because when we push past our limits too often, we find dis-ease. Did you read that? You find disease.

And this is why the extreme high intensity competitive bootcamps like CrossFit and Barry’s can be very frustrating for most of us. If every day is game day, and you are constantly disrespecting the sacred edge, you find all kinds of stress in the form of tightness, injury, pre-workout anxiety, post workout exhaustion, and chronic inflammation to name a few.

So I challenge you to accept two big concepts that will help you train smarter. I’m even going to give you some action steps for applying them.

Exercise Your Strength(DOn'T Exhaust it)

The first, is that you should always leave some reps in the tank and some weight on the rack. Constantly going for max lifts and training to failure can fry the nervous system and exacerbate your muscles. This is too much stress on its own.

Also, consider that when you train, you are incurring a certain amount of risk. And the more fatigued you become, the more that risk increases. That gamble isn’t worth the short term success. 

And really, if you leave yourself in a puddle of sweat on the floor today and you wake up so sore that you can barely move in the morning, how do you expect tomorrow’s workout to go? I mean, will you even be able to pull yourself out of bed to do it? You cannot win a war if you can’t get to the battlefield.

My favorite lifting session for fat-loss is 10x3. Lifting relatively heavy weights for a good amount of volume can be a recipe for hormonal happiness that results in the torching of those last couple of pounds.

But I mean it when I say RELATIVELY heavy. You cannot expect to use anything even CLOSE to your 1-rep max here. You should be able to complete 11 rounds if you had to, but you will just choose not to.

Day 1 Superset

Barbell Deadlift

Barbell Bench Press

Day 2 Superset

Barbell Front Squat

Pull-Up

3 bodyweight pull-ups is my prefect 10x3 sets. But you can add bands to remove some resistance.

3 bodyweight pull-ups is my prefect 10x3 sets. But you can add bands to remove some resistance.

*For both workouts, perform the two lifts back to back. That is one set. Rest 90-120 seconds between sets. Repeat for ten rounds.

Here’s the important part: For novice and intermediate lifters, choose a weight that is about 60-65% of your 1-rep max. Expert lifters may play with a weight that is closer to 70% of their 1-rep max. 

Be of Strong Heart

The second, is that you should always include some rhythmic cardio in your training plans. We said you’ve go to train the heart, right? And I mean something like rowing, biking, or sprinting. These exercises allow for a sequential turning on and turning off of muscles that allows blood to flow MORE freely through the body in a way that strength work cannot. 

And restricted blood flow is the chief reason lifting weights for speed, is not true cardio. Weight bearing exercises require too much tension and accordingly slow the blood flow back to the heart. This concept also helps explain why those who lift weights, REALLY need not to ignore cardio training.

Rhythmic cardio is also EXTREMELY therapeutic for mental stress and that is because much like meditation and yoga, you will be challenged to take control of your breath. When you can breathe better, you can deal with all of life’s unexpected but inevitable shit, better.

Longer intervals are a great way to fight stress.

Longer intervals are a great way to fight stress.

And control is the important part here. If you lose control of the weight when you are strength training, you have failed. This is obvious. Much less obvious, if you lose control of your breathing during cardio work, you have lost control of the interval and well, you lost the battle. You will reap no great cardio or fat-loss rewards as a result. 

My favorite workout here is 10x2min. 

Warm-Up

Progressively increase intensity on your chosen appropriate medium(run, bike, row)

Workout

Complete 10 2-minute long intervals at 70-80% perceived intensity, resting 1 minute between each interval.

Here’s the important part: Utilize long slow exhales during the work intervals, blowing air out of pursed lips. No matter how fast you move, the breath should ALWAYS be relatively slow and controlled. Modify speed according to ability to maintain that control. Honor the edge!

This bootcamp protocol should help you make some real visual changes to your body. But more importantly, you should start to make some real philosophical changes in your brain. Pay attention to how you feel after each activity, after training mindfully for a couple weeks. Throw in a yoga session of choice as your fourth session each week and you should start to pick up on some valuable transmissions from your soul voice about what really serves your body and your fat-loss goals. 

Give Your Body The Right Fuel

You have but one concept to adopt here. And as you march yourself down the queue at Dean and Deluca, I want you to remember that your battle cry is no good if you’ve got nothing to back it up with. You cannot fight if you don’t have the energy. Fat-loss takes fuel.

Your body and brain are fueled by two things: oxygen and food. It’s very simple. To function optimally, you need to breathe well(as we already covered) and you need to eat well. This means that starving yourself is not an option. 

I work in NYC and I can tell you that my clients who have the most trouble losing weight are the chicks who don’t eat at all, or don’t eat enough. For one, the lack of satiety causes more mental stress. Anxiety and guilt then become a part of every food experience.

But more importantly, they are lacking the adequate nourishment that is necessary to allow for results. To fuel your workouts, your body needs carbohydrates. Think of carbs as the engine of your metabolism. 

This is my actual breakfast 4 days per week! Packed with protein and carbs!

This is my actual breakfast 4 days per week! Packed with protein and carbs!

To recover from workouts, your body needs protein. Think of protein as the building blocks of your muscles. And having more muscle makes the engine stronger and drives your metabolic capacity up nice and high.

And your body also needs fat. Fat allows protein and carbs to do their jobs efficiently. And it also serves to help you absorb other necessary nutrients like vitamins and minerals. 

As we already outlined, workouts are stressful and sophisticated breakdowns that are contingent on recovery. But they are also only as good as the energy you have to put into them. You need all three of these macronutrients to ensure your success. But we’re going to focus on the first two to get you started here.

Tip #1

Up your protein. To whatever you normally eat, add another chicken breast or another three egg’s worth of whites. Mix up a protein shake. Just get that number up. Take note of how you feel and look over two weeks time.

Tip #2

After you have completed your protein experiment, play with carbs. This one is particularly important if you have been carb-less or very low carb for any significant amount of time. On your tougher lifting days and on your cardio days, add in extra carbs. White or brown rice, regular or sweet potatoes, even oatmeal is a great option here. Add a full extra serving on these days. Take note of how you look and feel over two weeks time.

Don’t skip the instructions to run these tests independently of each other! It’s important to realize how each individual change affects your body. Change one thing at a time to really hear what your soul voice has to say about it.

Keep Morale High 

There are unlimited opportunities for mental stress. I cover relationships in a different blog. But there’s family stress. There’s financial stress. There’s work stress. All of these potential stressors can mess with your hormones and negatively affect your decision-making skills. If you want to focus on fat loss, you’ve got to eliminate outside threats. 

I’m going to focus on tech stress here as it can lead us to multiple problems. Two in particular that are easy to get a handle on.

One, too much tech can scramble your brain. That makes even normal daily tasks more stressful. Increased tech usage late into the day can also make it difficult to sleep. And sleep is a necessary part of the recipe for good results. 

So, look for ways to limit your usage. Trade your google calendar for an actual calendar. Yeah, like a planner. Remember those? Trade your iPhone alarm clock for an actual alarm clock. That way, you can shut the phone off, leave it in another room, anything to get the actual device away from your brain while you catch some z’s. 

And two, quite possibly the more important of the two, get off Instagram! I know you, dear. When you’re frustrated trying to lose weight, you’re on there listening to false fitness idols and comparing yourself to hydroxy-cut hotties. Stop that. Comparison is the enemy of progress. You need confidence here, not questions. And too much doubt will drown that soul voice again. 

So, cut your time on tech. And instead of comparing yourself to others, focus on yourself. Start keeping a diary of how you’re feeling each day. What’s going well? What’s actually getting you down? And you don’t have to limit yourself to just fitness related topics. Keeping track of your personal and professional life in tandem with your fitness tracking will also help you recognize important patterns. (Hint: The way we see ourselves, influences the way we move!)

Take real photos of your body and compare them every six weeks. NOT EVERY DAY! There are natural ups and downs. Progress is not completely linear. So you need to allow a decent amount of time to pass to accurately gauge results. 

I actually keep these tiny notebooks that I journal in throughout the day!   

I actually keep these tiny notebooks that I journal in throughout the day!

 

DECLARE YOUR INDEPENDENCE

This is a manifesto of war on stubborn fat, yes. But it’s also a treaty of peace with your beautiful body. A declaration of independence against the restrictive and punishing way you’ve been fighting for your physique goals. And a vow to be the best ally of your most inner soul voice.

I challenge you in training to exercise your strengths; not to exhaust them. I challenge you in nutrition to nourish your body; not to ration it. And I challenge you to eliminate outside threats to your soul voice; to rally your spirit. Because we’ve got some leaning to do, ok? Life is too short to get caught up in confidence killing conflicts and uphill battles. And that itsy bikini(with you in it!) deserves it’s day in the sun. #fatlossisstressloss #sophisticatedstrength


Running Is Not Making You Fat

…but maybe the way you're going about it is

Running is getting a bad name. Lean body-builders are bragging about their cardio-free routines. Righteous personal trainers are telling magazines that running makes you fat. And fitness brands are selling t-shirt with slogans like “I don’t run” everywhere you look.

This is getting out of hand. Running is my oldest fitness friend. Coaching track was really my entrance into the fitness industry. Like a true friend, running has supported me through so much life stress. And running has helped me get back to the fighting weight that makes me happy. I can’t have these people talking about him this way.