Keys to Weight Loss PowerPoint

Here's the link to a powerpoint on weight loss

http://www.efitnessperformance.com/seminars/KeystoEffectiveWeightLoss.mht

Types of Training

There are many types of training, and all have specific benefits depending on what you are trying to achieve. Below is a breakdown of training methods. There are basically 2 groups, aerobic, and anaerobic.

Aerobic Training - any activity in which you can maintain for more than 2 minutes. Activities would include walking, jogging, running, biking, dancing, etc

Anerobic Training - an activity that you can't maintain for more than 1-2 minutes - such as weight training or sprints

Interval Training - a type of training that involves both anerobic training and aerobic training. An example would be running uphill for 30 seconds and walking down the hill, repeat multiple times. Another example would be doing the elliptical machine at a 'hard' level for 2 minutes and going slow and easy for 3 minutes

Functional Training - functional training involves using multiple actions in one movement to work several muscles at once. An example would be 3X12 squats to arm curl to military press. This would be considered one movement

Resistance Training - resistance training refers to using one's body weight, resistance bands, BOSU, or exercise ball to work the muscles. An example here would be pushups, sit ups, and wall squats

Weight Training - weight training involves using free weights to overload muscles. Examples include barbell bench press, and dumbell military press

Circuit Training - involves doing 3 or more movements in a rotation, then repeating. For example, a circuit could involve doing 12 squats, then 12 lunges, then 12 step ups with no rest. Once the 'set' is done, rest for 1 minute, then repeat.

To find out which type of training is best for weight loss, join me tomorrow at 7 Flags Fitness Center at 6:00 PM for my seminar on Weight Loss or email me for the PowerPoint slide show

Nutrition Seminar PowerPoint

enclosed is the link to the PPT I used for my nutrition seminar tonight - I hope you find it useful

Free Fitness/Wellness Seminars

I wanted to let you know that I'm giving FREE seminars at 7 Flags Fitness Center in Clive. We are located at 2100 NW 100th Street. The seminars are free to both members and non-members of 7 Flags. Participants will receive handouts from the meeting as well as a free personal training session. The sessions begin on Oct 7 at 6:00PM in Joe's Cafe, which is directly above the front desk. Below is the schedule. Feel free to contact me at mgetting@7flags.com or 515-490-4670 for more information.
Oct 7 - Nutrition: Guidelines for a Healthy Lifestyle and Weight Loss
Oct 14 – How to Effectively Lose Fat
Oct 21 - Benefits of Interval Training
Oct 28 – Benefits of Functional Training
Nov 4 - Introduction to Alternative Tools for Functional Training
Nov 11 – Aerobic Training vs Resistance Training
Nov 18 – Benefits of Personal Training
Nov 25 – Core Training
Dec 2 – Sport Specific Training
Dec 9 – Keys to Injury Prevention
Dec 16 - Being Physically Fit will help you be Mentally Fit
Dec 23 - Intrinsic and Extrinsic Motivation for Exercise
Jan 6 – Resistance Training Basics
Jan 13 – Keys to Fitness Success
Jan 20 – Importance of Training and Aging

Off Season Goals

Since I've been in my off-season for a while, my training as been inconsistent and nutrition has been off track. In order for me to get back on track I need goals. For the next few months this is what I've got laid out:

Off-season goals
Weekly:
4 - 30 minute weight training sessions a week
2 swim workouts a week - one long, one technique focused
2 run workouts a week - one long run and one moderate long run with hills, progression, or intervals at no more than 10K pace
2 bike workouts a week - one long and one moderately long w/ intervals/progressions

Sept - December
Focus on building up base to half-ironman conditioning
lose another 5-7 pounds
improving strength, technique in all 3 disciplines (notice I didn't say speed, just strength, technique and endurance)

Pigman Half-Ironman Report

Pre-Race

It's taken me a while to post this race report because it required me to do some introspection and self-reflection to come to terms with this race, as well as the future of this season.

The weekend started off with a wedding up in Minneapolis on Friday night. Grace, our 17 month old came down w/ something so that made Friday night a restless night for us all. Saturday morning we woke up, I went for a quick 3 mile run to get the blood flowing, and then we met some family for lunch and then headed for Cedar Rapids. I was hoping to get their in plenty of time for registration and then to try out my race wheels for the first time.

We arrived in Cedar Rapids about 6 PM, 2 hours later than I expected and rushed to get to packet pick-up before it closed. Once I had everything picked up we went to Olive Garden for a pre-race meal and then checked into our hotel at about 8:00PM.

Throughout the night Grace was restless and didn't feel good so we got about 3-4 hours of sleep.

Race Morning

When we arrived at the race site it was cold, windy, and rainy - not ideal race conditions. I got my transition set up and headed down to the beach. it was a wave start so I had about a 45 minute wait before I went off.

Swim:

The swim was a wet suit legal triangle swim. I opted not to wear a wet suit and headed out. I generally felt pretty good on the swim, but it did feel longer than 1.2 miles. Not much to say about the swim, but it was the first time swimming in the rain - not a big deal though. I was extremely disappointed in my swim time - 44 minutes.

Bike:

I was expecting nothing but good things on the bike - boy, was I in for a surprise. Keep in mind that I didn't have a chance to try out the wheels (808 front, 1080 rear Zipps) before race day. As I headed out on the course the wind was whipping me all around the road and I was forced to slow down to 12 miles an hour in fear that I would end up in the ditch. For the first 20-25 miles I was struggling to get in control of the wheels and going into a straight head wind. I was extremely frustrated and about through in the towel more than once. I held on and reached the turnaround. At this point I had figure out how to handle the wheels and headed straight back with a solid tail wind or cross wind - I had about a 20 minute negative split on the way back, but the damage was already done.

Run:

I started off on the run a bit too hard (7:45 pace), but felt OK for the first 2 miles, I knew I had to back it down so I slowed the pace to 8:45 for the next 2 miles and then, WHAM! I felt like I hit a wall. I took two electrolytes and water, but it just wasn't enough. I attribute it to lack of sleep, and a lack of fitness. I ended up finishing the race using a walk/run at 6:41 - PR'd by 5 minutes, but extremely disappointed in the race.

Finish:

Important lessons learned:

- never try anything new in a race (I preach this to my athletes - I should take my own advice)

- follow your race plan (I deviated from my plan to focus more on Oly races and was not getting in the mileage and time for the half)

- Get sleep - I think my combined 8 hours of sleep over 2 days definitely attributed to my race performance.

Based on this performance, I decided I was not ready for IM WI, so I backed out of the race. I'm dissapointed I won't be doing the race, but I think it's the right decision.

Ironman Consumption

With about 1 month away from Ironman Wisconsin, it seems that my mind has been overtaken by thoughts of Ironman - nervousness, anxiety, excitement, and a little relief that I will get a break from training once the race is over. I even have dreams about oversized salt tablets the size of hockey pucks.

So, I've got two weeks of training left, and 2 weeks of taper. This week I have a small taper for my 1/2 Ironman on Sunday which I will essentially treat as a long training day. Next weekend I intend to head up to Wisconsin to do two loops around the bike course to get a "feel" of the course. The bike is going to be challenging and technical with consistent rolling hills throughout the course.

Hopefully after next weekend I will feel a little more relaxed and ready for the race - I just don't have that feeling right now.