What The...?

"Yoga Toes" and compression tights, a great combo for recovery and healthy feet.
Coach Chris' funky feet after Sunday's trail run. Read more to get the scoop on what's up with that!

Recovery is crucial to progress: Quality nutrition, rest, hydration, mobility/flexibility work, massage/self-care, and meditation/time in silence all play key rolls in getting the most bang from your training buck. As you probably know, it isn't just the workout that makes you more fit, it's also determined by how well you recover. The same truth applies after a race (such as last weekends 1/2 and full trail marathon), how well you recover is key to how quickly you can resume training at 100%.

Training at PR Fitness delivers the goods which allows you to train hard on a regular basis and you are more durable for endurance efforts and you remain injury free. Yet it all hinges on proper rest and recovery; without it, sooner or later you will have to pay the piper (advice I continue to learn and follow!)

Much like tapering before a race, or preparing for a workout, how you recover is a very personal and individualized thing, however there are certain things that work well for everyone and you can research that on various web sites and training guides. What I have to offer here are a few of my "secret weapons":

• Chris' Home Brew (No not that kind!) - It's a well known fact there is a window of opportunity, post-exercise, when the body is primed for amino acid and glycogen uptake, both of which are key to rebuilding, replenishing, and optimizing recovery. While this window extends to about 1 hour post-exercise, it is ideal to begin replenishment within 30 minutes, or less. I use a post-workout "home brew" which is a concoction of quality whey protein powder, mixed with cranberry juice (8-12 ounces), and olive oil (about 3 teaspoons). A tolled it delivers around 40 grams of protein, 40 grams of simple carbs and around 15 grams of quality fat. Occasionally I will use other juice or adjust the volume of ingredients, but this mixture has worked well for me and it tastes relatively good as well.
• Omega 3 Fish Oil Supplements - while holding several health benefits, taking additional Omega 3's aids recovery.
  
• Ice Bath - I don't do this as often as I should, however, it really works (as much as it REALLY SUCKS!). Just fill your tub with cold water and if you can stand it, throw in some ice. Say a prayer, hop in, and stay in for as long as you can stand it (no more than 15 minutes). Parka and wool hat are optional. If you don't have time for an ice bath, showering with cold water for a few minutes offers some recovery value as well.
  
• Okay, now that you are all smirking and thinking what I'm thinking about cold showers, let's move on...
  
• Foam Rolling/Massage/Tennis Balls - if you can afford the massage by a pro, do it. Otherwise, spend time on the foam roller and tennis balls. Priceless and super effective for getting rid of residue, shuttling in fresh blood and facilitating lymphatic function.
  
• Get Inverted - if you can do headstands, do it - otherwise simply prop your legs up the wall and rest here for 10-15 minutes. If doing headstand, shoot for up to 5 minutes, followed by another 5 with your legs proped up on the wall.
• Compression tights - While I use these during long runs, I also find them exceptionally helpful for recovery. Get some! Wear them around the house or while you are inverted. After a bigger event or when my legs are more fatigued, I occasionally will sleep in my Skins-brand "Sox" (yeah, I'm weird).
  
• Yoga Toes - Perhaps my biggest "secret weapon" - and the most unusual. One of my former coaches turned me on to Yoga Toes about 6 years ago and they have been a mainstay for me since. At $40, they are not exactly cheap, however, I've had the same pair for over 6 years and, they have a lifetime guarantee. Toe spreaders help to properly align the bones of your feet which are abused when crammed into footwear for hours on end. Yoga Toes also help to enhance circulation, neural function, and they facilitate recovery. I can tell you that after Sunday's 5.5 hour trail run, putting on my Yoga Toes felt like getting a full body adjustment from a chiropractor. Click HERE to visit their web site.

So, that's how I roll (no pun intended): Post workout recovery drink, ice bath, throw on the compression gear and Yoga Toes, spend some time on the foam rollers/tennis balls, and finish it up with some inversion work.

Let me know what works for you, or if you have questions.

Be Well,
Chris

Enjoy the Silence...

"Enjoy the Silence" - not just a bad Depeche Mode song.

Spending time in silence is one of the first steps in cultivating true mental/spiritual strength, focus, calmness, and balance. As mentioned in the previous post, we are not talking about the ability to suffer through a hard workout or experience. Rather, we are talking about the ability to remain strong when necessary, yet surrender when appropriate; the mental/spiritual maturity of knowing when to push and knowing when to yield. Or, in the immortal words of Kenny Rogers, "You gotta know when to hold 'em, know when to fold 'em; know when to walk away, know when to run". All kidding aside, if you are willing to give it an honest shot, you will be amazed at how this simple practice can improve your training, performance, and your life.

Without devoting time to silence and training the mind, our thoughts control our reality; a reality that may or may not be accurate. Without proper training and awareness, our reality is shaped by our reactions and responses to the world around us, we are influenced by our experiences, biases, conditioning, genetics and our filters. While our perception may occasionally be accurate, there is a good chance it isn't the case. In each moment, each instance, we get to chose how we perceive and how we react, yet without first observing our thoughts we have no awareness. Furthermore, if you never spend time shutting the heck up, turning off the external noise and work on quieting the internal noise, you will have no insight let alone true mental/spiritual growth.

Let me give you an example, if something takes place during your day and you react by becoming angry, upset, or stressed and you arrive for your workout feeling angry, upset or stressed, I can almost guarantee that your perception of the workout will be off as will be your performance. You will most likely feel frustrated, have loads of negative self-talk in your head, too much tension in your body, and much of the session will feel like a struggle. Sure you will leave feeling like a million bucks, but the hour you spent training was more of a suck-fest than necessary.

On the other hand, if you were to have the same experience prior to class, but you respond with equanimity, clarity and calmness, you will arrive at PR Fitness with an entirely different attitude. As a result, you will have a more positive experience in your training. When the workout becomes difficult your body will be less tense, your movement patterns will improve, and you will utilize oxygen more efficiently, thus improving performance. When you are in a positive frame of mind, your inner dialogue will be words of encouragement, patience, and empowerment which further shapes your workout experience and performance. You still go home feeling like a million bucks, but your experience of getting there was entirely different.

Another thing to consider is that while completing your workout temporarily take some of the pressure (stress) off the pressure cooker of life, in short order the pressure inevitable returns. Devoting time to silence ultimately helps to turn down the heat of life which lowers the pressure long term.

"So what?", you may ask. Hey, if the first example sounds like you and you are perfectly happy with that, then I say continue on your not-so-merry way. Who am I to throw a monkey wrench in your misery? Yet, if the first experience sounds like you and you are ready for a change, then today is your day.

Personally, my goal in my training encompasses far more than physical performance, PR's, and fitness; it's also about (more importantly) becoming a better, balanced human being. I train to learn more about myself and the world around me. I train to cultivate insight into my own ego, hang ups and short-comings and then to work towards improving in these areas. I train not just for physical capacity, but also for mental and spiritual fitness.

At the end of the day, any A-hole can pick up heavy weights, run far, run fast, do a sub-4:00 "Fran", but who cares? Isn't it more impressive to have a decent physical capacity, yet also posses a spirit of humility? Isn't it more admirable to have a 6:00 "Fran", yet posses strength of character? And, isn't it more impressive to run slower, yet exude peacefulness?

If you are still reading and on board to "Enjoy the Silence", here is your homework:

How: Just sit in a comfortable, upright position with good posture. Focus your attention on your breathing. Focus on the sensation of the breath coming in and out of your nose. Once you are focused on the sensation, just keep your mind steady on the sensation and count your breaths to 10, then start over again. Each time you get distracted, just go back to counting. It's that simple, it's that difficult...

How Long: First timers will do well to set aside 10 minutes per session. Once you are consistently sitting for 10 minutes per session, begin to add a couple minutes to each session until you work up to 15-20 minutes per session. Don't stress or be in a rush to get to the 15-20 minute mark, that approach pretty much destroys the point of the practice. In this practice there is no "goal" or measure of "success".

How Often: For beginners, I suggest 3 times per week. Once you are consistently spending time in silence 3 times per week, bump it up to 4 times per week. Eventually, you should devote time to silence 5-7 times per week. Again, be patient and don't rush in to sitting more often. Make this a sustainable practice, not a burden on your already busy day.

When: Pick a time of day that works in your schedule. Initially, there isn't any one time of day that is better than another - the key is to just sit! I prefer right before bed, when everyone else is in bed and the house is quiet, or first thing in the morning, while everyone else is still sleeping. If you are like me, these are the only quiet times of day in our house!

Where: In a location you are not likely to get interrupted. For some, you may have to resort to a closet, the bathroom, basement, hide in the garage, etc. I'm only half joking on this one. You gotta do what you gotta do to make it work. No Excuses!

What not to do during this time:

• No music - it's a crutch and a distraction. If you need some noise to drown out the background noise, turn on a fan.
• No iPhones, Crackberry's, laptops or other electronic gadgets - leave the phone off and in the other room.
  
• No prayer or sorting out "problems" during this time. If you want to pray or "think", do it after the session - this is quiet time and time to train your mind. If a great idea or the solution to world peace comes to you during this time, forget about it until you are done - it will still be there...
• No dozing - it may become hard to stay awake during your session, just do your best.
  
• Oh, and no Facebooking, or Tweeting during this time!!!!

If you have questions, let me know. I'm here to help.

"3, 2, 1... Sit!"

Until next time...

Be Well,
Chris

Filling in the Gaps

If I were to ask you "What is the biggest deficiency in your training? What do you feel like you most need to work on or improve?" What would you say? Most common, the response would be related to deficiencies in strength, power, technique, skill, cardio fitness, nutrition, etc. As your coach, would you be surprised if I told you that any and all of the above responses are incorrect?

While you may stink at doing Squat Cleans, or you may have the cardio capacity of an 80 year old emphysema patient, there is one area that is, literally, head and shoulders above the rest when it comes being a well balanced athlete and one who is truly "fit" - that would be the training of your mind.

When I say "mind", I'm not referring to your "intellect" or ego-mind. In fact, in our culture this part of our mind is chronically over-trained/under-rested. We feed our mind on books, magazines, newspapers, internet, Facebook, Twitter, radio, television, education, conversations and so forth; to the point that our mind becomes as unhealthy as our body.

Additionally, I'm not referring to "mental toughness" in terms of being able to hang tough in a hard workout, or the ability to suffer through pain of the physical, psychological, or spiritual nature. Rather, I'm referring to the mind/spirit that is at the very core of "you". In fact, what I'm referring to lies at the opposite end of this spectrum of hardness. I'm talking about the ability to quite ones mind and the quality of stillness or softness; the ability to narrow ones sustained focus on a single point without wavering, without being blown off course. I'm also talking about the ability to direct ones thoughts and responses, rather than having your mind run a muck in a million different directions, constantly in a state of reaction(s) based on past experiences and fears.

Having spent the last two years immersed in the current "Western" approach to physical training and hybrid training (CF, et al), the one glaring deficiency I see in all these modes, styles and approaches is the heavy emphasis solely on the physical disciplines, performance outcomes, and practices that help to forge "elite fitness" and mental toughness. While I'm clearly a huge fan of this style of training in some respects, I also recognize the shortcomings and how all the "hardness" creates an imbalance in terms of creating a truly healthy, fit, balanced human being.

Long before there was a "PR Fitness", there was this... Chris, sitting meditation. St. John's USVI, around 2004. (Sorry for the poor picture quality. It's borderline a miracle that this photo even still exists. Yeah, a lot shorter hair and a lot less tattooing back then!)

Over the years I've also spent a great deal of time in the "softer" disciplines of yoga, mindfulness practices, and meditation. Years before PR Fitness and long before there was a "CrossFit", "Gym Jones", or "Mountain Athlete" I was a student and teacher of the multi-disciplined approach to fitness and wellness: weights, aerobic conditioning, flexibility/yoga, proper diet and meditation. I spent years as a Wholistic Fitness Teacher, yoga teacher and a meditation guide. With over a dozen years of practice, I learned that while many people in the yoga and "spiritual" community have cultivated very nimble and flexible bodies, they are generally very week in terms of true physical strength and power; they can bend, twist and contort and they can sit in meditation for hours, experience mental equanimity, or even have "mystical" experiences, yet they cannot pick up heavy stuff and often lack true endurance. This is not true fitness and well-being!

My contention is that to be a truly fit and balanced person, you must possess ability, competency and skill in the physical arts and all it's components: strength, flexibility/mobility, power, endurance, agility, and so on. Yet, you must also possess an equal balance in the mental and spiritual realms: calmness, peace, and the ability to flow and manage stress. You should also be capable of maintaining healthy, meaningful relationships and be integrated to things outside yourself and things bigger than yourself.

Having been around the fitness block (multiple times), I have yet to find a program or system that truly delivers in all facets of fitness and well-being. Yet, I can tell you that we, at PR Fitness, are headed in that direction and welcome you along for the journey.

In the upcoming weeks I will share lessons, practices, techniques and assignments which will help to cultivate greater balance in your training, and in your life. I would encourage you to embrace these practices and truly deploy them to the best of your abilities. I would also encourage you to share your thoughts and experience here by posting "comments". And finally, I would encourage you to ask questions or email me if you need anything: chris@prfitness.net.

Be Well,
Chris

High Five Escalator

There are a million ways to get people out of their comfort zones and ruts (our specialty at PR Fitness). Here is another way...

Facebook/Twitter Challenge

The PR Fitness Facebook page currently has just over 90 "fans". As soon as we hit 150 fans, we will have a drawing for a one month unlimited membership to PR Fitness. Click HERE to go directly to our page.

Need more incentive - okay, here goes.... we currently have 20 "followers" on Twitter. Once we hit 50 followers on Twitter, we will give away another month of unlimited sessions at PR Fitness. Click HERE to go to our Twitter page.

Do your thing, Social Media Ninja's, and tell all your FB friends and Twitter followers to hit up our FB and Twitter pages.

Look for more giveaways and prizes coming soon as PR Fitness nears it's one-year anniversary!

Yoga for Functional Movement and Performance

Alright, PR Fitness Athletes, time to pony up and git yo butt into the Thursday evening yoga session. I know a few of you are excused due to time commitments and other obligations which make it impossible to attend. For others I know child care might be a challenge (check out Kidz Depot!). Yet, there are some of you who have yet to check out our yoga class because of your "priorities" - as in, "I can only come to class 'X' number of times per week and I want to get my butt kicked in class, not do yoga!" If this is you, I would challenge you to shake things up for 4 weeks and see what happens - forgo one of your regular classes with us and attend Yoga from 6:40-7:40pm. I guarantee you will see improvements in your movement patterns, you will feel better AND you will improve your performance.

My classes are not your typical yoga classes (whatever that might mean), rather, I emphasize postures and movement that enhances joint mobility, improves functional movements patterns, and boosts performance. Often, I break out the foam rollers, tennis balls and other devises of torture and doom for myofacial release, trigger point work, and self massage. What does all that mumbo-jumbo mean? You will move better, be more pain free, squat deeper, and posses the capacity to move your body/limbs through a healthy range of motion. Additionally, you will perform better in your day-to-day activities, get more out of your training sessions, improve athletic performance, and recover quicker after your workouts. Have trouble doing full squats? How about overhead squats? Have sticky shoulders, tight hamstrings or low back pain? Get to class this week! You will be glad you did.

How low can you go? Here, one of my private clients, Bob, demonstrates healthy mobility of the lower body, shoulders, and thoracic spine. The challenge is to stand as close to the wall as you can, extend your arms overhead, assume a full squat position, and then stand back up - all without touching the wall. The goal is to be able to complete this maneuver with your toes in contact with the wall

For those not currently doing the monthly unlimited, let me sweeten the pot to help entice you to come to yoga - from now through the end of September, those who are current members of PR Fitness, i.e. you are paying for at least one class per week, you can attend your first yoga session for free and each additional class will only cost you $5.

Be there!

Upcoming Race - Who's In?

Toeing the start line of an endurance race is a fantastic way to put your fitness where your mouth is. It's also an excellent way to overcome excuses and fears. Many "athletes" train day in and day out, yet turn the other way when it comes to signing up for a half marathon, ultramarathon, triathlon, adventure race, or other endurance event.

Where one places in an event matters very little. In fact, you learn far more about yourself when you don't win or don't even place well in your age group. The lessons and rewards come from committing to an event, training for the event, preparing for the event, and participating in the event. The key is to take each step with conviction and a light heart. Embrace the obstacles that crop up in your life which make getting in your workout a challenge. Embrace the days you have to miss a training session because of other responsibilities. Embrace the great workouts; embrace the one's that suck as well. Unless you are a paid, sponsored athlete, there should be very little pressure on you to perform - enough to keep you motivated, yet not so much that it creates undue stress in your life.

While participation in a short endurance race (5K, sprint triathlon, flat 1/2 marathon, etc.) is a great way to stay motivated and enjoy your fitness, I promise - you learn far more about yourself when you are 5 hours into an endurance event, on the brink of exhaustion, wanting nothing more than to quite, than you can learn in 10 years of therapy. When you are completely broken down, stripped of your pride, your ego, and your defenses, you discover who you really are - you always walk away (or limp away) a better person, regardless the outcome.

If you are interested in an upcoming endurance event that is taking place right in our back yard, check out the upcoming Eagle Creek Trail 1/2 marathon and marathon. Already, I know of two PR Fitness athletes who are doing the 1/2 marathon and I just signed up for the full. If you are interested, get signed up. If you are interested, yet nervous, get signed up. If you would rather get a root canal than run a 1/2 marathon on the trails of Eagle Creek - see a psychiatrist, then sign up. Okay, I'm kidding about the psychiatrist thing (a little), but sign up. Myself and the other coaches at PR Fitness are happy to help get you prepared for the upcoming race, so let us know if you need help. Richard and I are planning to host a few training runs and "special events" at Eagle Creek this fall, which will be great training opportunities to get you ready for your race.
Be sure to email me when you have signed up- chris@prfitness.net.

Here is the link to learn more about the race and get registered: http://planetadventurerace.com/trail/eagle/index.shtml

2009 JFK 50 Ultramarathon, Hagerstown MD - Race Result: DNF. Pulled from the course at mile 35 for reaching the checkpoint 15 minutes past the cutoff time. Personal Results: learned more about myself mentally, physically, and spiritually in 35 miles than most people will learn about themselves in a lifetime.