Morning Heart Rate and Training

My Morning H.R. 3/12-3/18

During training we are causing physiological stress on our bodies. In doing this the body will adapt by making physiological improvements during our rest and recovery recovery periods. So it is actually during our rest that we become stronger. When a person is repeatedly exposed to training without adequate rest the result could be overtraining. This will lead to performance plateaus and if not addressed decreases in performance.

A good indicator of how your body is doing is your morning heart rate. I first heard this from Steve Maxwell during one of his seminars. I found it pretty interesting and began monitoring myself. To do this  simply take your heart rate prior to getting out of bed. This takes away any chances of it being elevated due to activity. All you need is a watch and a notebook to record it. I personally use an app on my phone called 24/7. It both takes and records my heart rate so it makes it easy for me. You will soon notice that your heart rate is pretty consistent.  

If you see that your heart rate is elevated 7 - 10 beats above normal it is an indication that something is going on. Don't jump the gun and think that one high reading means you are suffering from overtraining. You should use this  data to help interpret the larger picture. Can you explain it? Bad night, hard workout the day before, do you feel like you are getting sick? If you look at my heart rates my average was 47 prior to March 17th. Then the morning of March 17th it was 55. Eight beats higher. I can account for this as I ran in the New York City Half Marathon the day before. I used my morning heart rate and decided to decrease the intensity of my workout for the day. I didn't skip training just dropped the resistance for my exercises and put more focus on the practicing of my technique. Reducing the intensity of my workout paid off as my morning heart rate on the 18th returned back to 48 beats per minute. If my heart rate stayed elevated I would take some time off until it normalized. Taking your morning heart rate is both a simple and effective tool in providing useful feedback about your body. Give it a try and see what you think! 

The Importance of Recovery Week

Ying/Yang Symbol used by Bruce Lee.

The importance of recovery week for our bodies can simply be found in the meaning of the Ying/Yang symbol. I came across this while reading "The Warrior Within" which is a book about how the philosophies of Bruce Lee can help you better understand the world we live in and achieve a more rewarding life. "When Yang reaches it's limit, the movement becomes tranquil, which generates Yin" (Little, 1996).  Bruce Lee interpreted this as Ying/Yang being one inseparable force of one unceasing interplay of movement.  

When I read this I immediately thought of the importance of recovery week for the health of our mind and bodies. We train hard for 8 weeks committing ourselves to intense physical training (Yang). If we simply continued this into a new training cycle we are not allowing for a return (Ying) or the interplay of activity and rest. We are therefore creating an imbalance that will lead to possible overtraining, injury or even mental burnout. Our training hits a maximal point in our eighth week and therefore we need that period of lower intensity where we can shift our focus to recovery. Our recovery week, lower activity, will then lead us to week 1 of training. In doing this we maintain a balance. 

Many of you have come to understand this in your own journey and have come to appreciate this natural ebb and flow.  It has been my experience that those that understand this are the people who maximize their results during a training cycle. They train consistently and have elevated their fitness over the course of their time training with us. If you do not appreciate recovery week maybe look back and check your training journal. Where you consistent? Did you make tangible improvements? Take this information in and see what adjustments are necessary going into the next cycle. If you do not have a training journal you have one immediate adjustment to make! Change requires discipline. It requires balance (Ying/Yang). It does not come to those who do not put forth the effort. Let's take this week to heal and learn and get ready to revitalize our bodies as the spring approaches.

Reference:
Little, J. (1996). The warrior within. McGraw Hill.

Actions Speak Louder Than Words!

Tommy Taking On The Vermont Beast 2013!

I originally wanted to write this post after a discussion I had with Tommy during a long run after the Spartan Beast last year. We were discussing how difficult the race was and how it required some soul searching at times.  As it turns out I never got around to writing about it. We happened to put in a long run today and revisited the topic and I decided to come home and get it done.  I love this picture of Tommy. Not only because he is obviously suffering but because of who was there to witness it and what it represents.

As parents we try to encourage our children to reach their potential and be the best they can. Many times the advice we give them is in the form of verbal communication. Statements such as "do your best" and "work hard" are probably pretty common in most households. However, telling them to do these things without showing them does nothing to help them develop the necessary skills to achieve what we ask. If I tell my children that the key to success is to work hard and then proceed to lay on the couch all day I have done nothing but confuse them. Our children learn by observing our actions and these lessons can be invaluable. If they get the chance to observe my working hard it can prove to be more effective. Don't simply do what I say but do as I do!

This brings me back to the picture of Tommy suffering. Tommy's children were with him at the Beast. They were his cheerleaders. More importantly they got a chance to watch their father take on an enormous physical and mental challenge. They were able to watch their father be vulnerable and witness a very human side of him. Possibly a side they never saw before. On that day they saw him at his best and worst. The images of their father facing a challenge and overcoming it will remain with them. He didn't have to say a word but through his actions he was able to teach them valuable lessons that day which will stay with them for the rest of their lives. At some point in the future they will be faced with obstacles of their own and perhaps in their subconscious mind they can draw inspiration from the actions of their father that day. Remembering how he didn't quit but found the strength to continue. Possibly the next time he tells them to do their best or work hard it will take on a different meaning. Some of the greatest lessons we will teach our children will never require a single word to be be spoken. It will be taught through our daily actions and it is these actions that will speak louder than words!!

Job Stress Can Challenge Healthy Eating Habits

Eating healthy at home has been very simple. By eliminating unhealthy food choices from my home I have removed any temptation to stray. When I feel the need for a snack I am no longer grabbing one that is processed but instead grabbing a couple of dates or figs. I have noticed that my desire for the poor food choices I was making has diminished. In addition my home is a place I am comfortable and relaxed. This reduces the impact of emotions on my eating. Unfortunately, the same cannot be said for my work atmosphere.

Most of our work environments differ dramatically from our home lives. Work stress of some type exists from the moment we walk through the door. It is my work environment that has been the biggest obstacle during my Engine 2 Challenge. I am a firefighter  and my unit responds to fires and emergencies throughout Brooklyn. This means that in addition to our immediate area we have to pay attention to what is going on in other areas of the borough. I notice an immediate change in my stress level as soon as I arrive at work. As my stress increases and decreases throughout the tour I often feel an urge to stray from my diet and emotionally eat. An example would be eating when I am not really hungry or drinking a cup of coffee. Both of these are examples of stimulating my body with food. To some degree we probably all go through this at work. Being aware that this is going on is the first step in redirecting and gaining control of the impact work related stress can have and ensure that it does not sabotage our choice to eat healthy.

I find two things helpful in dealing with this problem. The first one is simply gaining control of my mind through breathing. A very simple form of meditation. Drawing my focus to my breath helps me slow everything down and minimize the emotional swing I can experience throughout my tour. To do this I simply perform a four second inhale and four second exhale paying attention to my breathe. I make sure I am breathing by pulling my diaphragm down and not by pulling my clavicle and chest up. By paying attention to my breath I am bringing my focus to the present. In addition I am slowing my heart rate and calming myself down. I can do this anytime  regardless of what I am doing or who is around me. The second thing I do is simply do some type of physical activity. A quick mini workout gives an avenue for stress to leave my body and at the same time make me feel pretty good. This can be something simple such as sets of push ups, chin ups and hindu squats. Not all of us have the opportunity to exercise at work but certainly we all breathe while we are there. The point is that we do have a choice to do something about the impact work can have on our eating habits. Understanding why we do things can give us insight  and empower us to change. It allows us to redirect our actions and replace bad habits with good ones!

Start The Day Right!

Start your day the right way!

 Breakfast is a very important meal. As it's name implies you are breaking the fast of night. In my opinion it is also the easiest meal to eat whole food, plant-based. I start my day by drinking a glass of water with a slice of lemon. When I finish my water I prepare a bowl of oatmeal with almond milk. To liven the oatmeal up I sometimes add a tablespoon of pure maple syrup or some fresh blueberries. This meal really sustains me through my morning activities which usually include my teaching morning classes at my gym and a workout. 

In addition to oatmeal I have a few other things that I like to eat. When I feel that I am in a rush I   grab a bowl of Rip's Big Bowl and throw in some raisins. When I am at the firehouse instead of grabbing a bagel I usually have Ezekiel Cinnamon Raisin bread and toast up a few slices with some fruit. On weekends when I am off from work my wife makes pancakes. She substitutes eggs with flaxseed and water. My family really enjoys it. It goes without saying that if your morning ritual starts with sound nutrition you will begin the day properly fueled to take on life's daily challenges.  If you are going to make a dietary change I recommend starting with this meal. The options I have listed are simple and easier and only require that you plan ahead and have them on hand. Also remember oatmeal isn't just for breakfast. If you are stuck for a quick meal whip up a bowl and enjoy!

Engine 2 28 Day Challenge!

 About four years ago I started making the transition to eating whole food, plant-based. As my commitment increased I would encounter more questions from friends and family in regards to my diet. What do I eat? How do I get my protein? What's wrong with milk and oils? These questions would be routinely asked especially when someone felt the need to passively debate my decision. When people seemed genuinely interested I would encourage them to educate themselves on the topic. Recommend they purchase books such as "The China Study", ""The Engine 2 Diet", or "Prevent and Reverse Heart Disease". If they aren't the reading type I would recommend the movie "Forks Over Knives" which presents information based on the works of Cornell researcher T. Colin Campbell and Dr. Caldwell Esselstyn Jr. in a very easy to follow manner. I would even go as far as have extra copies on hand to let friends borrow them. My philosophy is that one must understand the why or the purpose of what they are doing to truly excel at it.

When I found out about the Engine 2 28 Day Challenge I realized that this would be a perfect opportunity to share my experience eating whole food, plant-based with friends, family and clients. To show that it is possible with planning and a personal commitment. The Engine 2 team has a progression for you to follow over a period of four weeks to reach the goal of eating whole food, plant-based. By visiting their website at http://engine2diet.com/28-day-challenge/welcome-video/ you can watch videos for goals to  attain in weeks 1 through 4. Visit it or like their Facebook page and check it out!

Like many of you I have a busy schedule. Eating at home is relatively simple. My wife and I eat the same way so we have a built in support group. She is great at planning the meals for the week and making sure we have the necessary ingredients. This is important! My biggest dietary challenges occur late at night and when I am at the firehouse. When I teach classes at MBG I get home around 9:00 p.m. I am also usually hungry and tired. My craving for sweets is high and this increases my temptation to eat things that aren't animal based but processed. At the firehouse my challenges come from the unusual hours and work related stress. The common factor is fatigue and stress. I am hoping that  my involvement in the Engine 2 28 Day Challenge will help me to reduce the disruption of my dietary habits from stress and fatigue.

As I said earlier planning what my meals will be and if necessary bringing meals to work will keep me focused and allow me to improve my diet over the next 28 days. The bottom line is that eating is no different from anything else. I wouldn't head out for a run without a plan for exactly what I wish to accomplish. I also don't enter the gym and wait for my clients to walk in and then think to myself "What are we gonna do today?" Planning will lead to success and keep more options open. Also journaling not only my training but eating will allow for review and improvement. Journaling my dietary intake may also open my eyes to any possible patterns that I am not currently aware of.  

There really isn't any secrets to eating healthy. It doesn't come in pre-packaged meals or a the next miracle supplement. It begins with you making the decision to eat foods that are full of nutrients and vitamins on a daily basis. Foods that are minimally processed. Foods that will heal and strengthen you and not lead to illness and fatigue. Based on my knowledge I feel that eating a diet that is whole food, plant-based is the best option for me. I look forward over the next 28 days sharing my experience and hoping it can motivate you to do the same!

Team MBG 2013 Spartan Race Recap

MBG Ready to make our mark!

In 2012 Team MBG competed in its first Spartan race in Vernon, New Jersey. Sixteen members faced a very challenging course and all sixteen meet the challenge and completed it. It was a race that challenged you mentally and physically. I was hooked because Spartan racing gives you an opportunity to validate your training and the way you approach life. Will you commit to a race and push yourself further than you thought possible? I realized that we could use this race to set goals, put our method of training to the test and bring the gym closer while doing this. In January I attended a Spartan Group X certification to gain a better understanding of the philosophy of Spartan Racing. Immediately it was apparent that our training philosophies were very similar. The biggest thing I took from the certification was the mental approach to training and how to develop the fearlessness and grit in our members. I made a decision to attempt to elevate our performance and improve upon our 2012 showing. With the work ethic that already existed in the MBG family and my newly attained knowledge I felt that 2013 was going to be a good year for us.

Citifield
Our 2013 campaign began with the Citi Field Ballpark Spartan. This was part of the Ballpark series and took place in the stadium that the New York Mets play in. I wasn’t sure what to expect being that obstacles and terrain would be limited. We had 15 members participate in a race that was just around 3 miles. It was cool to be running around a major league stadium but I did not enjoy the race. It was cramped and lines for obstacles existed. This is a race that is geared to enjoying the location and not competing.

Tuxedo Tri-State Spartan
In June we had 20 members travel up to Tuxedo, New York. This was a sprint and it offered a challenging course and terrain. We did very well and finished 1st in the team standings. We also had a great barbecue afterwards thanks to Allison. The one thing we realized was that we had to come up with a training program that specifically addressed running. We also needed to duplicate obstacles in the gym so we could practice and become more proficient.

Pennsylvania Sprint
This race was in July and we had 9 members run this race. It was a great course with Spartan worthy terrain. We had another good performance and finished 2nd in the team category.

Tri-State Super
In early September we returned to the place where it began for us in Vernon, New Jersey. This time we were better prepared physically and mentally. Eugene had all our members on an 8-week training program to get our legs ready. We showed up with 26 members and had a fantastic day. Last year we finished just under 100 as a team and this year we rocked it and finished first! It was our triumphant return. The course was shorter than 2012 but we were ready either way. We also had a really good time with a post-race party at Burrito Bar.

THE BEAST!
This was a race that was worthy of its name. Team MBG had 8 members take on this race. Two members raced on Saturday and six on Sunday in the elite category. The members racing on Sunday had to deal with the fact that it rained the night before and were faced with a course made even more challenging by the mud. The obstacles were harder and longer than we have ever faced with multiple trips up the mountain carrying heavy loads. We also were faced with numerous water obstacles that required us to swim on a day that did not see 50 degrees. Many of us experienced severe cramping. It started around mile five for me and was so bad I couldn’t move until they subsided. Just when you got your body warmed up and working properly we were back in the water. In true MBG fashion we all finished. It took us between 5 and 7 hours to complete. We had our first podium finish with Kerry winning the elite female division. Chelsea just missed it with a fourth place finish. Eight members earned their Trifecta Medal by completing all three distances in one season. The course was brutal and in the wise words of Tommy it was “The toughest thing I’ve ever done!” We did have a lot of support that was desperately needed from Sal, Dianne and Lorraine. Without their words of encouragement we may not have gotten through the very difficult water obstacles.

In all we had 46 members compete in a Spartan race this year. They all finished. Two more worthy of mention are Dan and Jen. Dan signed up for the Super Spartan 3 days before the race and then jokingly asked Eugene for a condensed running plan. We all know how tough he is by the way he trains every day. He crushed the course coming in 1st in his age group. Jen broke the tip of her finger days before the race. She did not let this derail her and completed the Super. Both of them are examples of the grit and determination of the people who train at MBG. What will MBG do in our 2014 Spartan campaign? Time will tell but I can guarantee you that I will make sure we are ready and any areas that are weak will become strong!

Great Job!
Jimmy