New Year's Resolution Boot Camp

Hello friends of Feeling Good! It has been AGES since I posted on the blog, and I won't even attempt an excuse. Mainly, I attribute it to the adoption of our new son Buster and the general workload of life. Sigh.

However, I am back to report the return of boot camp! With a twist. For January only, I am going to offer Boot Camp as a four-weekend series for $60. Great way to get a kick-start on your NYE resolutions and see what you think about some of the new tricks I have up my sleeve. 

Each workout will begin at 9 am and last for one hour. Your $60 pays for the four sessions (Jan 7, 14, 21 and 28), and, if you come to them all, an extra session to be scheduled whenever you choose.

If you're interested, call, e-mail or comment here and we'll work it out. The first workout is scheduled for Jan 7 at Mission Bay Park. More details to come here and on Facebook about exact location.

As always, the more the merrier, so please share this with anyone you can think of who might want to get out, get active and have fun workout out in a group setting.

Happy Holidays!
Jesse

DOMS

I recently took almost two full weeks off of the gym, which was difficult to do, but necessary for a few reasons. I had no idea how much my body would love me for just chilling out and letting it recuperate. Mmmm, laziness.

However, my rest period ended last Friday, and this weekend I got back into the swing almost completely. Um, ouch. I haven't been this sore in a long time. Which got me to thinking about DOMS, something that I think a lot of people know about very informally as "wow, my muscles feel like they are going to die two days after a tough workout.

DOMS stands for Delayed Onset Muscle Soreness, and basically says that your muscles will recuperate/repair themselves most effectively in the 24-72 hours after a strenuous workout, and that this is the time when most muscle growth occurs.

So why does this make a good blog topic? Because walking around your office like the tin man for three days after a big workout is not bueno. So I dug up some tips on how to alleviate the effects of DOMS. Check them out here or here.

Keep in mind that there's no magic bullet - you're still going to be sore. On a personal level, I find the best possible thing to do to alleviate the pain is to get the blood pumping through the area in any way possible. Stretch, light cardio, even just moving the limbs around all seems to help.

Also keep in mind that many people identify DOMS as the impetus for the "no pain, no gain" metaphor, and in this case, it makes tons of sense.

What do you do to relieve muscle soreness?? Share your tips!

YMCA/Something Cool II

I teach an amazing group of people in my M/W/F boot camp at the Mission Valley YMCA. I've written about them before here, so suffice it to say I like them a lot and they're a hardworking group. You have to be to get to the gym at 5:30 and go through an hour boot camp. Try it sometime.

I'm writing today because I have a few minutes and wanted to express my gratitude to these amazing people. You see, I, unfortunately, am resigning as instructor for the class after this Friday, as my schedule has become a bit unwieldy and I need time for my personal training clients and my old friend sleep. Which led to this sequence this morning ...

1) I arrive to class at 5 am, bleary-eyed, and begin setting up. Preparation is important to me. I like for the class to feel like I've thought about things before they get there
2) Class starts, I run everyone through a 5-minute warm up that is pretty standard
3) I start the second part of the warm-up (a jump-rope drill). If you're new to class and I ask you to "pick a number from 1-10," be careful
4) A class veteran, Jeff, comes up to the front of the class, and asks to make this announcement:

"Hi everyone. I have a petition here to ask the Y to open a new boot camp on Tuesday/Thursdays (one does not exist now), and to keep Jesse on as the teacher, since he is leaving this class. If you want to, please sign the form and we'll see if we can get one started with Jesse as teacher." (paraphrasing, but this was the jist)

5) The entire class signs the paper, and many people say some very kind things to me about the way I teach the class, etc.


You can probably guess that what Jeff and the class did for me made my day in many ways, and that I will certainly be teaching that class if it gets opened ... I honestly had no idea that people felt that positively about my class. What a great way to start the day.

THANK YOU YMCA BOOT CAMPERS!!!

Love and kisses,
Jesse

Life

For those of you who read this with regularity--and I know that number is very small--you will have noticed by now that the frequency of my posts has been downright horrible in the last 6-8 weeks. Most of you know the reason why, which is that I am now working full-time while balancing 2-3 personal training clients and teaching at the Y in the mornings. The more time that passes, the more I begin to understand how everything fits together, which is what prompted me to write this post.

Exercise, eating right, drinking enough water, sleeping a sufficient amount and setting aside time for loved ones are all things that one takes for granted when things are slow, and the first things to go haywire when things get slammed. I really had no idea how much until I threw myself back into things on July 1. In thinking about it the last few days (and via adjusting to my new schedule), I've come across a few tips that I think might help those of you who are in the same predicament -- too much going on with "life" to focus on feeling good.

I'm not dumb enough to suggest major life changes or time-intensive ideas here; these are relatively quick fixes that will hopefully lead you on a path to feeling good while allowing you the time you need to keep your head down at work/with the kids/in whatever vein necessary.  They're working for me, hopefully they're helpful for you!

• Bring water everywhere. Go to Target and buy a Nalgene or some other recyclable (go earth!) water bottle. Fill it every morning, and every time you empty it. Carry it with you. Try and empty it 3-4 times a day. Water = hydration = less (bad) food intake = weight management and better overall health.
• Work out in the morning. Before you start the "I'm not a morning person" rant, commit to try it for one week. Seriously, one week  is about .0067% of your life (math inexact). Take three days, wake up 45 minutes early and do a brisk walk around your neighborhood, and build from there. You may find you hate it, in which case, you can retreat. But you know what? You may find you love the extra energy it gives you all day (and the calories you'll burn), and you can build on your start. JUST TRY IT.
• Go to bed 30 minutes earlier. If you're increasing your exercise regimen, this should be no problem. Even if you're not, invest in some chamomile tea, drink some an hour before bed, and try getting in bed 30 minutes early. It adds up to 2.5 hours of extra sleep a week. You'd be surprised the difference you feel over the course of a few weeks with the extra Z's. Plus, this really helps with the morning workout suggestion above, if you take it.
• Buy a load of healthy snack food at the store and take them to work. Carrots, (real) fruit snacks, fruit, granola bars, energy bars ... whatever you like! Just invest in it, parcel it out by day, and TAKE IT TO WORK. That's the key. Bring it all in on Monday, and stash it. Go to that before you go to the candy bowl.
• Set aside time for the life you want. If you're married, put time aside to do things with your wife. If you love golf, set aside time for that. Go watch the sunset every once in a while and play with your kids. You MUST make time for the things that matter. It's that simple. If you can combine them with exercise, do so, but not at the expense of enjoying the experience. LIVE YOUR LIFE.

Any tips you can share about Feeling Good amid the hustle and bustle? I'd love to hear them ...

Something Awesome

Something truly awesome happened today that made me appreciate both my work in fitness and people in general. True Story:

I have been working with a client, Sean, for about a month now. He's an extremely hard worker, and a great guy. I truly respect him for how much he puts into every session with me. I enjoy every time I work him out.

This evening, Sean and I were working out down in Mission Bay, and had just gotten things going. He was jumping rope behind my car when another car pulled up directly behind him, spooking me (and Sean, I think). A guy jumped out of the car and semi-ran up to us. I expected a request for directions, or some form of craziness.

Instead, the guy proceeded to say this:

"Hey, I was just driving by and wanted to stop because five weeks ago, my wife and I were down here and we saw you two guys working out. (Turns to Sean). Man, you have made such a great improvement and you can tell you're working really hard - you look great. I just figured I'd stop to tell you that unless no one else ever does. Keep it up."

I swear that is exactly what he said. I remember because I will never ever forget that feeling. I can honestly say it was one of the most kind, thoughtful things a person could do in that situation, and I can only hope that it made Sean feel as good as it made me feel. Basically, my jaw was on the ground and I literally couldn't say anything because I was so appreciative of what this guy had done, and so unprepared for it.

Moral? I'm not sure. But I think it's pretty basic ... if you take the time to do kind things for people, you will make someone feel better, sometimes exponentially so. Like tonight. I know that I learned a little about myself  when it happened; that I can and will do a better job of just stopping to make someone's day more often.

The lasting image for me will be the man's wife leaning out the window with both thumbs up saying "GREAT JOB" as Sean picked up the jump rope and got back to work. Great night.

30-Day Transformation: Diet

Getting motivated to, and actually working out has never been a problem for me. Well, since leaving high school and losing all the weight it hasn't been a problem. So I have that (significant) portion of the weight management and fitness challenge under control.

 

One thing that has forever plagued me (in terms of being as healthy and "in shape" as I'd like to be) are my eating habits. I subscribe to the "I work out hard so I can eat what I want/when I want" philosophy, which isn't a terrible way to live, but it's also not super productive when it comes to achieving goals once you reach a certain point in you fitness evolution. Goals like cutting body fat, gaining muscle mass, and generally being less "mushy" become very difficult to achieve when you eat brownies/cake/ice cream/chocolate every night (and at all times of the night). And yes, "mushy" is an official term.

 

Caveat: I'm a happy person. I'm not too obsessed with anything, I don't think. My muffin top does not make me feel like a bad human.

 

I eat, therefore I muffin. However, I am still a good human.

 

 

I'm also a person who loves a challenge, especially when it comes to something that has dogged me for so long and stands in the way of achieving a goal. So, here we go ... yes, it's bit gimmicky and yes, in naming it this way it sounds like an ABC reality show, but allow me to introduce my "30-day Transformation: Diet" undertaking.

Before I dive in, I learned in my fitness education that when setting goals, one always needs to be sure they are SMART goals. SMART = Specific, Measurable, Action-Oriented, Realistic and Time-bound. (You will see different variations on the acronym/words, but the approach is always the same). So, I am going to try and structure this project in the SMART fashion.

 

It's not going to be easy. I am not 100 % sure where to start. And, because of that, I'm not going to try and fix everything at once.  But, I am going to try and fix a few things in the next 30 days... and here they are:

• Achieve a significant drop in refined sugar. It's disgusting how much of it I eat, and how big of a portion of the "bad" calories sugar accounts for in my diet. Mostly it comes from desserts, which is where I have to start. How can I make it measurable? Dessert no more than twice per week, no candy during the day, milk instead of creamer in coffee.
• Stop eating at night. This will be - by far - the most difficult part of this process. I can't begin to describe how long I've done this, or all the different things I've done to try and stop it. Like, basically, everything on this list. However, I'll try again, and I think the focus this time needs to be on the water, the hard candy, and the "warm beverage" approaches. With a lot of the "psyche yourself for the battle" worked in there.
• Eat a bigger lunch. I know one of the reasons I eat so much later in the day/night is because I'm not eating enough during the day. So, with the start of my new full-time job, I can see no better time to work on eating more well-rounded, filling lunches. A meat, whole grain and vegetable will be the goal at least 3-4 days per week.
• Drink more water and less soda. I already drink a ton of water everyday, but I also drink more soda than I would like. One can or glass of soda per day, period.

I could probably put another 2-3 goals on this list, but I'm going to do what I advise to clients and that is to keep things (relatively) simple in the beginning and adjust as things progress. I'll be tracking my progress on the blog for a while; hopefully my process/insight will help you achieve your fitness goals!

 

If you have any tips for me on any of the things I talked about above, please share them. And thanks for reading my blog and being a part of my fitness education and improvement!!

 

 

 

 



NPR Weighs in on Weight

Real short post today, but it's a good one. I talk a lot here about nutrition, and am always on the lookout for good information to share. This NPR blog post definitely applies ... take a look to learn about recent Harvard research findings about foods to eat to avoid weight gain, foods to avoid, and some interesting theories as to why products like yogurt help prevent packing on pounds (bacteria activity?).

Eat healthy today!

Jump Rope!

Anyone who has worked with me or participated in any of my classes knows how much I love to incorporate jumping rope as a cardio element. It requires no equipment (except, of course, the rope), no instructions/learning curve, and very little space. However, if done with effort, it can be a great way to warm-up, finish a workout, or keep the heart rate up during resistance training.

Some cool "did you knows" about jumping rope ...

• Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible
• It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower; primary benefactors are calves, glutes, arms, shoulders and abs
• Jumping rope is great not only for the cardio elements, but also the agility and coordination pieces. Anyone who hasn't tried it in a while will know what I mean when they grab a rope and get going for the first time
• It can make you feel like Rocky or Mark Wahlberg in The Fighter. Is this important in terms of the exercise benefits? Of course not. Is it important in terms of the coolness factor? 100 %.

Now I will admit that jumping rope can be a bit repetitive, but that is easily remedied with some creative design. Try these ideas:

• The first time you "fail," (the rope hits your feet), you do a pushup. 2nd time, 2 pushups. 3rd time, 3 pushups, etc., trust me .. if you jump rope for 5-10 minutes, you'll end up doing quite a few pushups.
• Or, if you have more experience, do 5 pushups everytime you fail
• Do intervals. One of my favorite interval schedules is this one - 120 seconds on/30 seconds off; 90 on/30 off; 60 on/30 off; 30 on/30 off - then work back up the other way. By the end you should be gassed.
• Do double-unders - Crossfitters will be very familiar with these. Watch the video and then try ... they are NOT as easy as they look
• Use jumping rope as active rest between sets of resistance training. I love to grab a jump rope at the gym in the morning and carry it around with me. After a set of any exercise, I'll jump for a minute instead of just standing/sitting around allowing my muscles to rest (works better on upper body lifting days than lower).

Sometimes the simplest things are the best things. You can get a jump rope just about anywhere, and even the best ones shouldn't be any more than 10-15 bucks. Grab one and get going - it's a fantastic, easy way to burn calories and stay active.

Beach Boot Camp Saturday 8:30 a.m.

Hi everyone-

Boot camp is on this Saturday at the new time -  8:30 a.m. $10 if you come alone, $5 if you bring someone. It's the best deal in town! :)

As always, a recap of the rules:

• BE ON TIME. We start at 8:30. If you're late, look around and find us, we'll be jogging and doing some warm-up exercises
• WORK HARD. This means "as hard as you can work." I know skill levels are different, and that's fine. I just want your best effort.
• HAVE FUN. This is a great group that enjoys each other's company. And I want to keep it that way.
• Bring water and a towel if you're squeamish about touching sand or grass

This weekend's camp will be at the same place as the last few weeks .. the beach/park area located adjacent to the South Mission Beach Jetty. Basically, get yourself to the Roller Coaster in Mission Beach, then go south on Mission Blvd until you can't drive anymore. Turn right and enter that park area, drive to the bathrooms (you'll see them) and park. Then look for me in the small grassy area near the bathrooms ... if all else fails, call me at 619-757-9147


Be sure you let me know if you're planning to come so I can get a good head count. Thanks and see you all there!

Personal Training

Hi everyone. As you know, I've spent the past two years or so getting ready to make fitness a part of my career. As it turns out, some things went really well in some other areas of my work life, and I have taken a full-time job as the Director of Communications for the San Diego Sports Commission. I couldn't be more excited for the new challenge - great people, amazing projects, very fun culture.

However, I have also turned a corner when it comes to what I'm ready to do professionally with personal training. I've been teaching my boot camp for over a year now (amazing, time flies), and have been teaching at the Mission Valley YMCA now for about 3 months. I'm ACE Certified and am reading as much as I can on a daily basis to be on top of the new developments in the fitness industry, etc.

Which brings me to my point - as of today, I am officially offering personal training services to my friends and family (and anyone else who is interested). I am going to be exclusively an outdoor trainer using some equipment I've compiled along with what mother nature has to offer to put together exercise regimens, and I'll help design diet plans and all the other elements of working with a fitness pro. I promise to be the most motivational, engaging and informed trainer with whom you've ever worked. That is my brand, and it's something I take seriously.

I also hope to be one of the most well-priced trainers in town. I'm going to charge $20 per hour, and I'll work out breaks for anyone who wants to do more than 10 sessions in one month. We'll take it on a case-by-case basis for now. The money is not as important to me as someone that is serious about their goals and ready to make a commitment to reach them.

I'm also offering small-group training. The prices are $35 per hour for two people, $50 for three, $60 for 4, and we'll work out groups larger than 5 depending on how many and how often the groups want to meet. I highly encourage you to try small group training, it's fantastic because you are really connected with the people around you, and I can spend a lot of time working with each person in the setting.

For those interested, I do have a connection through World Gym on Balboa where I can train people there. The only catch is that both persons in the gym have to have a day pass, which is $10 per person, so if anyone wants to train there, the cost would be $40 per hour session. I'm not a fan of charging that much money, but it's really the only way to get into a gym and train using heavy weight, without me having a relationship with a big ticket gym. I'm not crazy about doing that, because it goes against just about every principle I've adopted in my approach - individualize everything, get outside and feel good about where you're working out, work in groups when possible and enjoy life while you're exercising.

I understand that investing in personal training isn't easy or something you may be interested in. Please don't feel like this is a sales pitch - it isn't - it's just the very beginning of my outreach to people who I know are supportive and might either be interested or know people that are. The most important thing to me is the relationships that I have with each of you, and I really do appreciate everything you have all done to work with me/support me in the last 18 months or so.

I'm almost done. If you are interested or know anyone that is, please have them either comment on this message, send me an e-mail (jesselovejoy@yahoo.com), call me, or connect with me on Facebook.

Thanks to all, and I hope to see you soon.

-Jesse

Hoops

Me, my brother, and our mad hops

Cardio is important. Whether you're interested in losing weight, decreasing stress or just bettering your overall health outlook, you should be doing at least 30 minutes of cardio 5x each week.  Treadmill, stairmaster, run in the park, brisk walk ... whatever. Just get out, work hard, and feel the positive effects.

The worst thing about cardio? Boredom. It's horrible and it strikes when a person just tries to do the same workout everyday, or the same routine every week. I know for a fact because I'm a person that gets bored easily, so I'm always trying to shake things up when it comes to cardio-based exercise. One thing I don't do enough (but did today, so it's top of mind)? Play basketball.

Now, in order for basketball to count as true cardio exercise, it can't be a leisurely game of H.O.R.S.E. while drinking beers, or a half-court game of 21 where everyone is basically walking around shooting jumpers. The true cardio benefits of hoops come when someone plays a full-court game, doesn't cherrypick, and works hard to rebound and defend, which require a lot of lateral movement, leaping and muscular activity. All these activities will elevate the heart rate and engage many different muscle groups, as well as activate a neurosensory element not always present in cardio ... if you have to think about how to play the game, defend  a person, avoid a body coming at you, you are taking on a different challenge and decreasing the likelihood of boredom.

Want more information on the physiological benefits of playing hoops? 

The intangible benefits of playing basketball may be the best though. Walk into a gym knowing no one, make some quick friends (4), get on the court, figure out how to work together, hopefully win and hold the court, defend against a new group of people, learn more, etc. I can't say enough about how much of a person's character is revealed by how he or she plays basketball with people he or she doesn't know.

If you ever want to play, let me know and let's get out there! I'm out at the SDSU ARC at least once or twice a week and could always use a point guard to pass me the ball. No Celtics fans allowed. 

Beach Boot Camp - Saturday 9 a.m.

Hi everyone-

Boot camp is on this Saturday - 9 a.m. This is the first time I will be charging a (very small) fee, so please bring $10 if you are alone or $5 if you bring someone with you. I guarantee you it will be worth the investment!

As always, a recap of the rules:

• BE ON TIME. We start at 9. If you're late, look around and find us, we'll be jogging and doing some warm-up exercises
• WORK HARD. This means "as hard as you can work." I know skill levels are different, and that's fine. I just want your best effort.
• HAVE FUN. This is a great group that enjoys each other's company. And I want to keep it that way.
• Bring water and a towel if you're squeamish about touching sand or grass

I am going to host it at the beach/park area located adjacent to the South Mission Beach Jetty. Basically, get yourself to the Roller Coaster in Mission Beach, then go south on Mission Blvd until you can't drive anymore. Turn right and enter that park area, drive to the bathrooms (you'll see them) and park. Then look for me in the small grassy area near the bathrooms ... if all else fails, call me at 619-757-9147


Be sure you let me know if you're planning to come so I can get a good head count. Thanks and see you all there!

Almond Theft

I have a confession to make. I steal Almonds from the Kiel's buffet (my name for the bulk food aisle) without shame. I feel like because I shop there on an almost-daily basis, it gives me the right to snack at my leisure. The guys that work the produce aisle don't even bat an eye anymore when I come calling. Immoral? Perhaps. Mortifying to my wife? Absolutely. Filling? Definitely.


I also steal almonds from any buffet at any store - I don't discriminate based on location. Years ago, I used to snatch Mike and Ike's, jawbreakers, something chocolate or something else sugary and delicious. No mas. 


Why, you ask, the change in heart in my buffet pilfering choices? It's pretty simple, actually: my switch to a career as a health pro has affected my diet in some ways more than others, and snacking is one of the most impacted. And my almond theft is really just an extension of my fondness for snacking. Also, once I tried including almonds in my diet, I found that I 1) love the taste of just about any variety 2) had no idea how nutritionally dense -- and generally awesome for you -- they are. 


Anecdotally, I have to say that I have never found a food that "fills me up," in the same way as whole almonds. I can eat just a handful or so, and truly get the sense that I've eaten more. For a person that eats more than the average two people combined, this is very beneficial.


Some specific things we should all know about our friend the almond:

• They're low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones; they're also high in fiber
• They're high in vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer
• They have 8 grams of protein per 1/4 cup, which is about a handful; not a fantastic source of protein, but not bad, either, considering the lack of prep time and ease of consumption
• Eating almonds helps lower LDL (the bad cholesterol), and gets the body higher amounts of antioxidants, which are awesome for many reasons

Do you have to steal them? No. Should you work some into your diet, for the reasons listed above and because they're super tasty? Probably. Dig in!

What type of almonds are your favorite? Personally, I'm a smoked kind of guy, but also enjoy the sea-salted. 

The Y-M-C-A (camp); What I've Learned in my First Month

As I pass the one-month mark leading my M/W/F 5:30 a.m. boot camp at the Mission Valley YMCA, it occurred to me that I have not really said much about it here. Which is a shame because I'm learning at an alarming clip, and loving it.

It's been such an amazing experience for me for many reasons. First and foremost, I had no idea that I would be working with such a motivated and truly kind group of people. Each day when I walk in that room to setup, I know that in about 20 minutes, my team will start filing in, ready to work, and be eternally optimistic. It makes being with them so much easier and more enjoyable.

The class has also been great in terms of pushing me to try new things and making things adaptable for different skill levels, because my camp has a wide variance when it comes to age, skill level, size, etc. The same things that make the group so fun to be around because of all the unique people also make the challenge to me more specific and educational. I am learning a LOT very fast. It's a very very great thing for a future trainer to have to break down each exercise to find ways to make it both more difficult and less difficult - it adds to the "arsenal" for when I'm working with folks one-on-one.

What has also become clear is that a leader can NEVER be too prepared. Yes, it is very important to be able to improvise in the middle of an exercise class and yes, there is something to be said for spontaneity. However, I pride myself on always having thought through the workout for the day, having things laid out for my team when they come in, and on thinking through a workout from start to finish; reverse engineering it from the goal I want them to reach and the tools I have at my disposal.

Finally, I think this last month of acting as a leader for a motivated group of people has taught me to never underestimate the power of a large group (or pair, or small group) of people working together for a common goal. It's unscientific, as I haven't really surveyed anyone, but I sense that the vibe and energy level in class is best when I have people working with others, whether it be as a pair exercise, a group of 3-4 going through circuits together, or the entire team lined up on the baseline of the basketball courts sweating through suicides together. This type of training makes me truly understand why people love Group Ex so much, and why it's a nice fit for me as a teacher.

If you haven't stopped in to check out the class yet, please do! Let me know if you're not a member and I can get you a one-time entry pass ... if you don't come down to my camp - try someone's! I think you'll find that working hard, together, makes exercise much more palatable and exciting. 

Beach Boot Camp - Saturday 9 a.m.

Hi everyone-


Boot camp is on this Saturday - 9 a.m. It will be my first as a officially certified ACE fitness instructor! Which really means nothing as far as you guys are concerned, but is pretty cool to me.


Anyway, there are quite a few new people (hopefully) coming this week, so a recap of the rules:

• IT'S FREE - but, this will be the LAST weekend that it's free. I'm still toying with how to figure out the cost, but I'll let you guys know ... and it will be the cheapest boot camp in town, I can guarantee you that. 
• BE ON TIME. We start at 9. If you're late, look around and find us, we'll be jogging and doing some warm-up exercises
• WORK HARD. This means "as hard as you can work." I know skill levels are different, and that's fine. I just want your best effort.
• HAVE FUN. This is a great group that enjoys each other's company. And I want to keep it that way.
• Bring water and a towel if you're squeamish about touching sand or grass

I am going to host it at the beach/park area located adjacent to the South Mission Beach Jetty. Basically, get yourself to the Roller Coaster in Mission Beach, then go south on Mission Blvd until you can't drive anymore. Turn right and enter that park area, drive to the bathrooms (you'll see them) and park. Then look for me in the small grassy area near the bathrooms ... if all else fails, call me at 619-757-9147


Be sure you let me know if you're planning to come so I can get a good head count. Thanks and see you all there!

Happy (Balboa Park) Trails

Took a run through Balboa Park today and was excited to see the city has posted a whole new list of running trails at the southwest corner of the park (basically where 6th meets I-5). If you haven't checked these out, or the ones that are posted on the corner of 6th and Upas, you definitely should. Balboa is a hidden gem for trail running, with all kids of degrees of difficulty, interesting loops through the parks and adjacent canyons, etc. And, for me, there is nothing that connects a person to nature better than bobbing and weaving through dry creek beds, soft dirt trails and groves of trees while pushing yourself.

Giddy up! And let me know which route is your favorite. I'm partial to the "Red" trail that starts on the corner of 6th and Upas myself.

Got a favorite running spot in San Diego? Share with us! 

Did You Know?

I'm taking the ACE Certification Test a week from today, and I figured a good way to help me study (and provide some interesting information for everyone) would be for me to share some of the things I've been studying that I found interesting about exercise, the human body, etc. I can honestly say that the last 18 months of my life have been the most educational period I have ever had, both personally and professionally. I can only hope to continue to learn and grow in the same way as I progress in my career.

I hope you learn something fun! Did you know ....

ACSM (the American College of Sports Medicine) recommends that a person get 150 minutes of moderate-level exercise each week, combined with at least 2+ days of full-body resistance training? And that the number is even HIGHER for children aged 6-17, in an effort to fight childhood obesity?

That almost everyone who does a squat lifts the majority of the load with the quadriceps instead of the hamstrings, placing (very dangerous and harmful) shearing forces on the knee? Studies have shown this is one of the most common ways people injure their knees in a gym setting. Check this out for a great tip on how to maintain proper squat technique. REMEMBER - weight in heels, hips back first, knees never past the toe, you should be able to wiggle your toes at any point in the movement.

That proximal stability = distal mobility? Think of that as "my core must be strong before my appendages can be strong/mobile." One of the most fundamental principles your trainer should instill in you is that you MUST have strong balance, core musculature, posture and understanding of movement patterns before beginning a resistance training program. A very common error made by trainers is not breaking their clients of bad lifting habits, which exacerbates current injuries and puts their clients at risk for others.

That most people will actually start feeling better (not just performing better) after only 2-4 weeks of regular exercise? This happens primarily because of an increase in neurotransmitters and hormone levels - serotonin, endorphins, etc.

I could go on and on but I won't ... just a few things I found interesting. Test is Saturday, and then I promise I won't mention it here again (except to hopefully celebrate passing it).

Testing ... Testing

So I officially registered for my ACE Certification exam. May 14 at noon. It will be the culmination of a long journey of education, studying, and experience, and I'm really looking forward to it. Once I finish, I look forward to getting a gig training at a gym somewhere (hopefully the Y, where I'm working now as a boot camp instructor), but if not, somewhere else that I enjoy.

Also, the LJBC (Lovejoy Boot Camp) that I host will take on a bit of a different feel after I'm certified. I hope to include even greater challenges and make it even more fun. I'll also begin charging a nominal fee, which I hope isn't something that will dissuade everyone from coming out - lord knows I'd be nowhere without your support.

Until then, wish me luck ...

Leadership

Now that I'm officially a teacher/leader in a few capacities (to ESL students, to those looking to accomplish their fitness goals, and with my Big Brother/Little Brother match, Manny), I find myself thinking more and more about what makes a good teacher/leader and trying to improve. Books have been written about the subject, it has been researched thoroughly, and one can easily take a scientific/research-based view about what makes good leadership. I'm not going to do that today.

I have read a book or two (John Wooden's "On Leadership" was fantastic), but I'm no scholar. I'm merely an amateur when it comes to the powers of leadership. My research credentials are non-existent. However, despite my lack of true cache when it comes to the subject, I do have an opinion on a few things that make a good leader ...

A leader is passionate. Passion means creativity, dedication, optimism, educated thought and unbridled motivational energy. Students of any type feed directly off of the aura that emanates from the person in front of them, which makes apathy so problematic for leaders. It is the most contagious disease known to man and one of the easiest to contract. This is why, every day, I try and make it a point to think about the people on "the other side of the desk/gym," and how they will perceive me that day. If I'm not making them excited about what I'm teaching, I'm failing as a leader. It's as simple as that.

A leader is educated. It sounds simple, but I think plenty of us know people out there who are "leading" (sales teams, marketing departments, 4th grade classrooms, etc.) that don't really know things as well as they should when it comes to helping their constituents learn how to do whatever it is that they do. The key with this is not to know everything, all the time, but to always be LEARNING as a leader. Another common disease when it comes to people in a leadership position is the contention that merely having the position of pseudo-authority makes them omnipotent and, therefore, superior. It's bullshit. If a teacher isn't constantly learning from students, peers and any other resource out there, they're not truly leading (or at least not as well as they could). Study, listen, write, communicate; do anything that keeps you in touch with educated opinions.

A leader is fair. It's nearly impossible not to play favorites, but one really has to try when in front of a group, because once the perception of bias or favoritism permeates a collection of people, you've lost them. Look everyone in the eye. Wait for the slow people and encourage the fast ones. Make everyone feel that they are on the same level. Challenge everyone, at every point, in a way that makes them feel safe and motivated. This is perhaps the hardest part of teaching - customizing the approach in a way that "teaches" each person in the way best suited to them. But it is also the most rewarding and effective. The time you spend to get to know the person behind the student, the attitude, the life experiences, the better rapport/trust you'll build.

A leader is honest. For the longest time, this was something in which I thought I excelled, but it was really a facade I had up because I was uncomfortable with who I was, my direction in life and many other things swirling around my head. I am proud to say that is no longer the case. It took a lot of introspection, a career shift, the good fortune to find someone who truly understands me, some watershed "I don't give a crap I'm going to quit ... wait, I don't want to quit because that's weak ... I'm going to work hard and push through," moments, and the realization that  honesty is not a quality or a personality trait to get me there. Honesty is a way of life. It plays into leadership in the most fundamental way - if you don't communicate desires, expectations, frustrations and obligations directly and honestly, no student/co-worker/mentee can or will ever learn from you.

Finally--although I could go on--a leader is engaged. A favorite Chinese proverb says "tell me and I'll forget, show me and I may remember, involve me and I'll understand." What many leaders fail to grasp is that this concept only works if it is engaged on both sides of the student/leader relationship. Being engaged  - empathetic, active, motivational, constructionally critical, etc. - allows for the galvanization of the student/leader bond and for that process of perpetually continuing education that I talked about earlier. I try and get in there and do the exercises with my clients, use real life experiences to illustrate grammar lessons and drive home learning moments through personal experience when I'm talking to my little brother Manny. Because if I'm a part of it, I'm learning from it, and the recipient of my "leadership" is much more likely to feel the benefit and my passion, which leads to more trust, retention and positive results (whatever they may be).

Again, I'm no expert. I don't have decades of experience leading. What I do have is a strong desire to be a positive force in peoples' lives, in whatever way possible. To do that, I will need to lead in one way or another, and to do that, I have to be sure I'm always aware of how to get better. Thank you for helping me do that by reading what I have to say.

I'd love to hear your thoughts on leadership. What makes a good leader? Who stands out in your mind as a person to whom to look up? How do you lead in your everyday life? 

Box Jumps

I'm always on the lookout for exercises that are challenging, portable and a little different. While plyometrics have certainly begun to attract more fanfare lately, I think that many people still shy away from them for one reason or another. Many do so for good reason - they are not strong enough or mobile enough to attempt them - but I also think many people are intimidated with some of the movements and perceived challenges that go along with them. Box jumps (a cornerstone of plyometric leg work) are definitely one of the exercises that fall into that category.

When I train people using these (once I know they have strong enough leg muscles to do so, great balance and a desire to push themselves - these are pre-requisites for sure), the first thing that I inevitably notice when I put a 24- or 30-inch plyo box in front of them is the "ummm, I don't think I can do this" look/shrug/sigh/fear-addled babbling. It's understandable. Many people have no concept of their vertical leap or ability to get up and down off of something quickly. However, once someone is sufficiently motivated, a demo is done and  ONE rep is completed successfully, box jumps can be super empowering and quite addictive, in the sense that a person typically wants to see how high they can go/how many they can do in a minute, etc.

I love to work them into leg (or full body workouts) because of the incredible anaerobic and speed/power benefits, and the fact that they target each major muscle group in the lower body--quads, hamstrings, glutes, calves, etc. If you want some more info on the basics and benefits of box jumps, check out this article.  

I'm also partial to them because all you need is an elevated flat surface on which to do them. Park benches, picnic table seats, tree stumps, outdoor stairs and tires are all things I've used in the past and will likely use again. Of course, you need to be sure you can do the exercise safely and in a way to achieve the desired benefit, but for a guy who does a lot of outdoor training, they're incredible.

Check out this video to see an insane example of the box jump in action - 63 inches!! That's like jumping over Muggsy Bogues for those of you who know your NBA.

Anyone out there have experience with these? I know the Crossfitters that follow this blog will have done them. Also, if you're in the boot camp, be ready  .... 

No, for Real, Beach Boot Camp is back this Weekend

We had a pump fake a few weeks ago, but it's time to get things rolling again for real. Beach Boot Camp (BBC) will return this Sunday, April 17th, at 9 a.m., South Mission Beach Jetty.

If you didn't come before and need directions, let me know. If you haven't tried BBC out yet, you should! It's fun, and a good workout in a great location.

Hope to see you all there. As always, please tell anyone you know who'd like to come. Still free! :)

-Jesse

Progress

Don't call it a comeback ...

A little over a year ago, I started my first class in the Fitness Specialist program at Mesa college and the seed was planted. It's been a long road (and the path in front of me is much longer), but I am happy to report that I can finally say that I think some progress has been achieved. I figured I could write about it here because this blog is not only about what I've learned during my education, but also what I've learned about myself in the process ... if you hate the reflective blah blah, I promise to post again soon with an ass-kicking exercise or something. Hang with me.

I finished all my classwork in the last week in March, and have achieved my certification through Mesa. It's a one-year program that has some great cache in town, so hopefully it will lead to some good opportunities in the future. I accomplished my goal in the program, which was to get a 4.0, definitely the first time I have done or will ever do that in school. I guess there's a lot to be said for studying something you really enjoy.

I've also completed the final of four internships that I tackled during my studies. This last one was at Miramar College, where I worked as a personal trainer in the fitness center. Of all the internships I did, I think this one will help me most working in a gym setting, because I trained about 10 different people, different shapes, sizes, goals, abilities, and really had to think creatively to come up with challenging, engaging and measurable programs for them. I liked it so much that I am going to continue training 2 or 3 of my favorite clients at the facility for the near future.

The best news is that I got a job teaching boot camp at the Mission Valley YMCA. I'll be teaching 3 classes a week from 5:30-6:30 am, at the level 3 (toughest) intensity. I'll also be picking up shifts working the weight room as a roving trainer, etc. The boot camp groups are usually about 15-20 people and I can't wait to use all the experience I've gathered doing LJBC (Lovejoy Boot Camp) with all my AMAZING friends and family who have helped me learn and grow. I'd be lying if I said I wasn't nervous, but hopefully after a week or two I'll find my groove.

Finally, I'll be taking my ACE Certification exam later this month (or early May), and once that is complete, I hope to land a personal training gig at the Y or another gym. So, stay tuned and if you're getting serious about your fitness goals, I'm getting damn serious about helping you reach them.

Oh, I guess I should mention the most amazing and wonderful piece of news (non fitness related) that I will ever share: I married my soul mate, Stephanie, on March 26 and we just returned from a week-long honeymoon in Jamaica. I am the happiest person on earth and I could never, ever, ever have done any of the things I mentioned above without her love and support. Thank you honey, I love you.

Thank you all for the attention, support and eyeballs on this blog. I've missed you all in the three weeks or so that I have been gone. I'll be back soon, and boot camp will be back NEXT weekend - either the 17th or 18th. I'll let you all know.

-J

Triumphant Return of Beach Boot Camp

Hi everyone-

Beach Boot Camp returns this weekend - Sunday, 9 am at the Mission Beach Jetty location. Call or text me if you don't know where that is - as far south on Mission beach as you can go, near the volleyball courts closest to the water.

Rain is forecast for now, but I'm thinking positive and want to go for it. This will be the last camp before Steph and I tie the knot :), so come out if you can!

Love and kisses,

J

Walk it out

Many of you know I'm a big runner. I yap about it all the time here. But one thing I don't do enough (when it comes to working out and enjoying life) is just slow down and take a walk. Maybe it's not the best cardiovascular exercise, or the most challenging physical activity, but every time I do it, I find myself refreshed and at peace. It's mind-clearing and fun.

It's especially nice when you get a chance to do it with friends or someone you love. It always makes for good conversation, an enjoyable time and a better appreciation for taking time out to do something simple and active in a nice setting.

I'd be remiss if I didn't at least offer some information on the benefits of walking, because I try and make this a resource. Most of them will fall in the "duh factor" category, but knowing that just doing it 30 minutes a day a few times a week reduces the risk of breast cancer, stroke, hypertension and many other maladies is reason enough to get out there and put one foot in front of the other, right?

Are you a walker? Do you have a favorite place to get out and do it? 

Boot Camp Hiatus

Hi all. Just a quick note to let everyone know that boot camp is on hiatus for at least the next two weekends. Wedding planning is in full effect, and the weekend of March 11-13, I'll be in AZ for Spring Training for my bachelor party! Whoop!

I miss you all ... have fun, do some workouts on your own, and get ready for when boot camp returns. It will be magical :)

Love and kisses,
Jesse

Persistence Hunting and Endurance Running

I read an awesome article in ESPN the Magazine last week about persistence hunting and the study of its origin/link to the evolution of the human species. It was/is truly amazing. Unfortunately, the article is only available for paid subscribers, but I went online and found some interesting material to explain it better/give you guys some context.

These "persistence hunts"--which started thousands of years ago and continue to this day--last for 8-12 hours or more and involve humans essentially chasing animals until they drop. The runners (relatively slowly) follow them, track their movements, and finally come across their collapsed-due-to-exhaustion bodies. These hunts are the ancient ancestors to marathons, ultramarathons, and distance running in general.

Before I get into the specifics a bit, please watch this entire 8 minute video, which is a very brief documentary of a persistence hunt in the Kalahari desert. You have to watch it. I loved it. Very captivating and emotional.

The central thesis in the majority of this research is that humans evolved from quadrupeds to bipeds basically to open up their lungs to allow for better breathing, because the only "weapon" they had at that time (this was before things like spears or bows and arrows were invented) was their ability to run long for very long distances ... something the majority of animals we hunted were unable to do. If you want some scientific breakdown of this, check out this journal article.

Humans are the only species equipped with sweat glands all over the entire body--so that we can cool ourselves as opposed to the majority of animals we hunted. We also have certain neck muscles to stabilize our head during running, the muscle structure and certain ligaments to give us the ability to run for long distances, and other benefits specific to humans. All of these create a natural link between evolution of the species and our desire to be distance runners. ESPN used all of this information as a way to tie the burgeoning trend of people adopting distance running to the evolution of the human species as runners and a desire to return to that primal state. Super cool.

Obviously, this is a crude explanation, but hopefully enough to pique your interest. Enjoy reading some more about it here. If you're an endurance runner, this will change your view on running in a great way. For me, it helped me understand a bit more one of the reasons why when I run I feel at peace, connected, focused and internally motivated.

Are you a runner? Why do you run? What types of things motivate you to do it? 

Step-Ups

As I have mentioned before, I'm always trying to incorporate new things into boot camp - especially exercises that translate well to just about any setting or skill level. That's why I love step-ups. They're an incredibly simple exercise to instruct and complete, yet they have the ability (through adding weight, increasing speed, incorporating plyometric components) to really focus on the lower body--quads, glutes, hamstrings--while promoting core activation and working on balance.

I love them for my boot camp, because all you need is a step. I use park benches, railroad ties, plyo boxes - anything that is about 24 inches off the ground. The movement itself is super simple - step up with one foot, bring the other leg with you and place that foot flat, clear the hips (meaning, bring your torso completely straight on top of your body), then step back down with the same foot you stepped up with. When both feet hit the ground again, change the lead foot.

That is the most basic movement - and here's a video to show you what it looks like. However, that is just where the fun begins. Some other things you can do to make it more challenging include:

• Adding dumbbells--this is the easiest thing to do, it adds resistance for a better leg and core workout
• Add a "pull step" once your non lead leg comes up--step up left, then step up right and "pull" that right knee towards your chest. This activates the hip flexors and adds a tougher cardio element
• Add a calf raise once both feet are flat on the step
• Move faster--this increases the pace to make it a stronger cardio challenge
• Jump into the movement--this is more difficult and should only be done after mastering the basic movement, but check this out to see what I mean - adding a plyometric element here really amps up the resistance/cardio benefits) 

You can do them anywhere - give them a try and let me know what you think! Or, if you're coming to boot camp, get ready.

Beach Boot Camp - 9 a.m. Sunday

Hi everyone-

I checked the forecast and it looks like minimal chance of rain on Sunday, so that means boot camp is ON! We're going to keep the beach theme going, but change the spot. This time, I am going to host it at the beach/park area located adjacent to the South Mission Beach Jetty. Basically, get yourself to the Roller Coaster in Mission Beach, then go south on Mission Blvd until you can't drive anymore. Turn right and enter that park area, drive to the bathrooms (you'll see them) and park. Then look for me in the small grassy area near the bathrooms ...

I am going to make a hybrid of the land-based and beach-based activities, so I think it should be fun and challenging. Hope to see you all out there!

If the weather does not cooperate I'll send out a "no-go" email by 8:30 on Sunday morning, so keep your eyes peeled on your inbox that day. Or, text me and I'll let you know if we're a go.

Call, comment or e-mail me with questions. And remember the cardinal rules - be on time, bring water, and WORK HARD!

-Jesse

5-Minute, 5-Stretch Routine for Runners (Lower Body)

I used to be horrible at stretching before or after a run. Then I began my focus on fitness and learned about all the different benefits that stretching provides, mainly after a workout. I immediately began seeing the results of taking time to work on flexibility. Curious about those benefits? Check this out. 

I made stretching easy on myself by adopting a simple, five-stretch routine (that I originally developed for my Running 101 class at the Mission Valley Y). I now do it after every run I take. If I knuckle down, I can knock it out in five minutes, which is a wonderful investment when the return = less soreness, reduced likelihood of injury, and better flexibility.

I'm going to list all five stretches and link to videos describing them. I feel that's a more efficient way of "demonstrating" them (instead of writing a descriptive "how-to"). However, if you have any questions, want me to help you understand them, or just want a running partner, let me know!

Remember, hold each stretch for 30 seconds (at least), no bouncing, and breathe deep the whole time. Try and use the time to recover with your breathing, relax and think about how awesome your run just was.

1 - Straight-leg hamstring stretch. No video for this one, because it's the "touch your toes" stretch. It's fundamental and popular for a reason - it works. Targets the hamstrings and low back.

2 - "Flamingo" stretch. This is also a fundamental one because it's the best way to target the quadriceps. Skip to :28 seconds into this video to see a demo.

3 - Calf Stretch - Targets the calves. I covered this in a previous blog post; you can check it out here.

4 - "Butterfly" stretch - Targets the groin and hip flexors. This video gives a demo. I'm not a huge fan of the 10-15 second warm-up period she suggests, but there's nothing fundamentally wrong with it, so if you like it, go for it.

5 - Hip stretch - Targets the hips. This somewhat cheesy video (with an ad - sorry) gives a great demo.

Give it a shot! Your muscles and joints will thank you post-run. Also, I was serious about that running buddy thing ... if you want someone to chug alongside you, give me a call.

Do you have any stretches that you love? Share them with us!

Beach Boot Camp is Back - Sunday, 9 a.m.

Hi Everyone-

Beach Boot Camp is back this weekend after getting some pretty positive feedback about it last time. We'll have it in the same spot - the bottom of the Law Street hill, just north of the bottom of the ramp.

We start at 9 am SHARP. Those who are late will do one burpee for each minute. :) And if you don't know what burpees are, let me just say they are good times.

Remember the rules: Be on time, bring water and a towel to lay on if you want, and bring your positive attitude!

See you Sunday. E-mail or call me if you have questions,
Jesse

Interval Training

Cardio routines easily become boring. Running, cycling, rowing ... whatever you choose to do, if it's the same  each day, you are likely to first get bored, then plateau. Maybe the inverse order. Either way, it's no bueno.

About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.

I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.

For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on.  The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.

If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)

Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!

Do you have any experience with interval training? Share with us!

The Fit Nation

I like to try and be a resource here, so I figured I'd share something with you that I really like. I'm online all the time trying to find good info, and I love how CNN.com has set up the "Fit Nation" section of its Web site.

Check it out here

They have all kinds of information on proper diet, workout types, exercise, weight loss, etc.  Tons of helpful, easy-to-read articles and plenty of videos and interactive elements. I trust CNN as a news source and I think that the majority of the stuff I've read on this section of the site has been on point and worth my time. I hope you check it out and agree!

I'll continue to bring you things I find interesting ... including other resources! Suggestions? Do you turn to any specific places for information on fitness/diet, etc?

Slam Your Balls

Keeping my boot camps fresh, challenging and interesting is something that keeps me up at night. Well, not really, but I try my best to always make them somewhat "new." So, while on the treadmill this morning (where I think best), I had an epiphany - "I am going to make them slam balls this weekend!"

It's not quite what you think. Those of you who have experience with the ball slam exercise know how awesome it is, and the number of "that's what she said" jokes that it allows for. Those that don't should really try it. It's a great core (back/ab) workout and an underrated stress reliever. Here's how to give it a shot:

The basics are pretty simple. You need a slam-resistant medicine ball (careful it's not too bouncy if you're slamming it on a hard surface), a surface on which to slam it, and yourself.

The process goes like this:
1 Pick the ball up (squat down to get it, don't cheat and bend at the waist)
2) Stand with feet at hips width, feet facing forward
3) Put a slight bend in your knees (think 10-15 %)
4) Lift the ball completely above your head, arms fully extended
5) Slam that motherfather down as hard as you possibly can. Bend at the waist, keep arms extended. Catch it and repeat as quickly as you can
6) Be careful of the rebound! I've seen people take one directly in the face. Didn't look fun.
7) Inhale when you lift, exhale when you slam

If you need an image to follow, check out this video.

The key to this is that you have to be EXPLOSIVE. Think of trying to throw it through the floor. Literally. Scream, yell, do what you have to do to get every ounce of effort out of you. Go as hard as you can as fast as you can for as long as you can. If you're breezing through this exercise, you're doing it wrong.

Try sets of 10 at first, moving upward in either reps or resistance if you have different size balls (insert joke here). Work on your speed - count reps in one minute and then try and beat that number. Basically, keep working harder, in some way, shape or form.

Anyone have experience playing with balls? Thoughts?

Caffeine and Exercise - Things to Know

When I started teaching a running 101 course at the YMCA, the most common question I got--believe it or not--wasn't about stretching, technique, or anything like that. It was about caffeine. Strange. Maybe it was because a few articles were published around that time talking about caffeine's effect on exercise. Either way, I figured it would be a fun topic to discuss here ...

The basics:

• Caffeine is a diuretic. It robs your body of water. So, if you're going to drink it before exercise, be sure you make up for it by increasing water intake. A good rule to follow is one cup of water for each cup of coffee (or caffeinated beverage).
• Caffeine releases FFAs (free fatty acids) into your blood, which can help increase energy. The caveat to this is that your body needs to be "trained" to use fat as energy in order to do it efficiently. It's not difficult, but it takes time exercising at higher-than-normal intensity levels to "teach" your body how to use fat as fuel. If you want to learn more about this, read this article (science-speak alert). 
• Once the body is trained to use fat as fuel, caffeine can be a great way to delay fatigue, as the body will burn the fat (released by caffeine into the blood) as fuel first, and glucose later (glucose depletion is the major cause of fatigue).
• Caffeine gives you energy! Duh. This is the reason people ask the question. But it's not stupid to look at the bottom line: if a cup of coffee or tea helps you get out of bed in the morning to exercise, that is a good thing! 
• Recent studies have shown that caffeine increases nitric oxide levels, which promotes better blood flow to the muscles - this means better stamina during resistance training, and a boost in strength/power/endurance

What's the takeaway? Caffeine can definitely help with workouts! Just be careful to drink enough water and, like everything, use it in moderation.

What's your experience with caffeine and working out?? How much do you drink/how soon before you workout? What effects have you seen?  

Boot Camp Sunday - Free As Always

Hi everyone-

Boot camp! This Sunday, 9 a.m., on the grass just South of the Hilton in Mission Bay (our usual spot).

Come out! Tell your friends!! I think I will be organizing two courses this week - one intense and one moderate - so you can pick your poison :)

Enjoy your Friday afternoon and I hope to see you all there!

-Jesse

Drink Water!

I think most everyone knows that drinking a lot of water is good for you, and extremely important if you exercise on a regular basis. However, if you ask 10 people, you're likely to get 10 different answers when it comes to how much to drink and why it's so important. This subject popped into my head last weekend when my dad was visiting and we were discussing ways to avoid getting sick so much (hint: drink more water).

Anyway, I figured it might be helpful to review what "most" health professionals believe about appropriate water intake. As you can imagine, there are millions of articles out there, like this one from livestrong.com or this one from fitness.com.

One thing that is pretty cool is this "water intake calculator" on about.com. 10 questions, including one about activity level, and they give you a suggested amount of water per day. For example, I am supposed to drink about 3.5 liters today (15 cups) because I worked out for 90 minutes, I weigh 225, etc. Very cool, very easy to use.

If you don't want to read any of the articles, follow my key five guidelines and you should be pretty good to go:

• Drink at least 8 cups of water per day, if you're going to err, err on the side of more not less
• If you're exercising at a normal level (not too vigorous, not too mellow), add at least one cup of water for each 15 minutes you exercise
• Drink more when it's very hot or very cold -the body needs it in both scenarios because it is working harder to either heat or cool your body. You need to especially pay attention to this if exercising in hot or cold conditions - the body is very susceptible to dehydration in these cases, which can be very dangerous
• Drink more when you're ill - your immune system is working twice as hard, which means it needs more water to help move toxins, cool fevers and thin mucus (yum yum)
• Drink one cup of water for each serving of caffeine, which is a diuretic and "steals" water from your body

If you want more info, jump online and google "proper water intake." You'll find tons of stuff.

Drink up!

Managing Stress Through Exercise

 Life is hard. Work, relationships, family issues, money problems, car trouble ... you name it, problems can sneak up fast, causing the stress monster to attack. Everyone has a unique way of dealing with it - and most people know (and embrace) the fact that exercise can really help. Some people just don't really know why. Myself included.

So I decided to do a little digging ... I found a few simple, easy-to-read articles that explain a bit about how exercise helps manage stress - like this one.

I also liked this one from the Mayo Clinic, which is written well and also gives easy-to-follow tips on formulating and sticking with an exercise plan. It explains the three major benefits of exercise with respect to stress. Exercise causes an increase in endorphins, the body's feel-good neurotransmitters; it helps move a person's concentration from the object of the stress to the goal of the exercise, which creates a more clear head upon completion; and it improves mood through increased self confidence, better sleep (never to be underestimated), improved appearance, etc.

It may be a walk after work, p90x with a friend, a game of softball with friends or a weightlifting session - the point is, when you're really stressed out, try and get some exercise, it will definitely help things out.

How do you use exercise to help you de-stress? Have you tried it?

First Boot Camp of 2011 - Jan. 16, 9 am

Hi everyone!

I hope you can join me for the first (free, as always) boot camp of 2011! Next Sunday, Jan. 16, at 9 a.m in Mission Bay - the normal spot just north of the Hilton.

We'll get things back rolling right with some partner work, so try and bring a friend, boyfriend/girlfriend, or just someone who you think you'll work well with!

I hope to see everyone out there. Happy New Year to those of you I haven't seen!

-Jesse