"The Runner in Winter"

As if being sidelined from running with a torn calf wasn't bad enough, I had to go and come across this video which just made it about 100 times worse. Check out this ten minute film featuring elite ultrarunner Anton Krupicka. Tony is very much a minimalist runner with impeccable running form and one of the best ultramarathon runners around.

Anyone else ready for a snowy trail run?

Click To Play

Ice, Ice, Baby...

Iced/Snowed in today (and possibly tomorrow)? No excuse to not train. Be creative! Mix in some calisthenics, yoga, and core work. Have stairs? Create a circuit and run stairs between rounds! Finish up with some mobility work.

Here is what Jody and I (and Christian) just did -
5 Rounds of:

• Hindu Squats X 20
• Hindu Push Ups X 10
• Sit Up with Russian Twist X 20
• Stairs X 3 trips - Christian won each race! If you don't have stairs you could use a jump rope X 50 jumps or do a "Milli Vanilli" and just pretend you are jumping rope.
  

Cool down with mobility/yoga.

Yes, I was feeling very "ethnic" today. What can I say?

Go slow with all movements, make it challenging and work range of motion/mobility. This isn't a lung searing, puke producing workout, it's meant to be a good full body strength session where your heart rate is elevated and you finish feeling tired, but energized.

Now we are ready to settle in for a night of listening to the ice fall and praying for the electricity to hold up : )

Here is "The Man", Steve Maxwell demo'ing the Hindu Squat:

Vibram Q & A

"Chris,

I went to Rusted Moon and tried on the Vibram's. They did not have the KSOs in my size but I tried on a Sprint, trek, classic and another style. I fell in love with the classics and bought them. I tried them out for 3 5 minute jogs on the treadmill and they felt great! When I got home I looked on their website and they don't recommend the classic for running so I am freaking out a little. Do you think i will be OK to continue using these? I really like them and did not like the velcro on the sprint style. I am really looking for your advice here.

Thanks,

M."

Hi M,

Congrats on getting your VFF's! Either the demand has slowed down a little or you hit Rusted Moon on a "good" day - normally they don't have much of anything in stock : )

The reason the "Classic" isn't recommended for running is 1) they don't have the velcro which can help keep them on and in place/ensure a good fit and 2) they don't have the extra fabric to "Keep Stuff Out (KSO)". Honestly, I have friends that run in the "Classic" and do all their PR Fitness workouts in them with no problems of fit or debris getting in them. Personally, I constantly get stuff in my shoes when I run so the KSO was by far the best option for me. For others it's never a big deal or concern. I would say that as long as you don't have a problem of getting stuff in your shoes while running and if it's a good fit, you are good to go in the Classics. Or, as the saying goes - "if the shoe fits, wear it" : ) Hope this helps.

Chris

Vibram Classic - basic and simple as they come...

Coach Chris' Vibram KSO coupled with Injinji socks - a little more to them and also a little more versatility. Picking the "right" Vibram for you all depends on your needs and how you plan to use your VFF's.

No Monday Class... Yet!

Due to an error on my end, the Monday 9:30am class will not start this Monday, January 3rd. I hope to have things sorted out and the new class scheduled as soon as possible. Sorry for the confusion! Until then, our schedule remains:

Monday: 5:30-6:30pm and 6:30-7:30pm

Tuesday: 6:30pm

Wednesday: 5:30pm

Thursday: 5:30-6:30pm and Yoga from 6:40-7:40pm

Friday: 9:30-10:30am

Clearing your driveway... for time!

If you are a PR Fitness Athlete, you better be clearing the snow from your driveway and sidewalk like this...

Not like this...

The training we do at PR Fitness isn't just about delivering fitness and performance, it's about being more fit for every day tasks and physical chores such as shoveling snow from your sidewalk and driveway.

When you wake up to a fresh snow, it's too easy and too common to think, "Oh crap! Now I gotta shovel my way outta here before I can get to work (or whatever)!" It's too easy to view a buried driveway as a nuisance rather than a training opportunity or a chance to do some "real" work. Why would you pass on a chance to engage in something as physical as clearing snow?

Often, tools of convenience, such as snow blowers, remove us from the physical labor that our ancestors had to do just to survive. Rarely do we have to hunt or farm for our food, chop wood to stay warm, or fetch water for the day. Done correctly, shoveling your snow covered sidewalk becomes not only a form of exercise, it can also be relaxing and energizing if you really focus on what you are doing and bring mindfulness to the task. Plus, you have an excuse to be outside and get fresh air and sunshine, something that most of us lack during the winter months.

NOTE:

Ladies - don't let shoveling the snow be something you rely on, or expect, your husband/boyfriend/other male do it for you! Grab a shovel and get crackin'.

Those with exceptionally large driveways: Where I grew up, and my parents still live, the driveway is 1/2 mile long. Shoveling is not a realistic option, duh! So, if you have an exceptionally long driveway, you can keep it real. Just do your sidewalks and a path to the car etc. Feel guilt-free in using a snow blower or snow clearing service for the big stuff. Hey, better yet, call Coach D's husband - he's a professional!

So, park the snow blower, grab a shovel and "whistle while you work". Oh, but before you do, check out the video below...

Tick Tock...

The deadline for applying for Project: Bridging the Wellness Gap is midnight tomorrow! If you are on the fence, now is the time to jump. Email your application today and embrace the life you deserve to live. Or, go ahead and procrastinate another 48 hours, let the deadline pass and take a sigh of relief knowing that you have an excuse to not make a life change and to stay in your comfort zone. It's a choice and if you are not ready to pull the trigger and submit your application, you are not ready for the BTWG program. If you are ready, then get crackin' on that essay and send it in before midnight tomorrow. www.BridgingTheWellnessGap.com

Click on "how to join", follow the instructions, and get to typing your essay. What are you waiting for?

Email applications to: chris@prfitness.net

Everyday Paleo

It doesn't get any easier than this, gang - baked chicken. Prep time = 10:00. Bake time = 1 hour. Jeff turned me on to this recipe via "Everyday Paleo" a fantastic Paleo eating web resource: www.everydaypaleo.com.

For me to suggest a recipe it has to fit within the PR Fitness nutritional philosophy, and it also has to be simple, fast, and few ingredients, otherwise most people won't use it (myself include).

In this case you simply purchase a whole chicken (organic/free-range preferred), wash it and dry it (inside and out) and lightly sprinkle with sea salt (inside and out). Place it in a baking dish and put it in a 450 degree oven for 1 hour. Feel free to get creative with the seasoning, I added a little "Old Bay", but just sea salt alone makes for a fantastic dish!

While I didn't mess around with "presentation" for the photo - it turned out perfect - golden brown, super moist and tender; way better, way cheaper, and way more healthful than anything I could have purchased at a restaurant.

Leftovers make for a healthful version of chicken salad. Oh, and don't be freaked out about "dark meat", especially if your chicken is organic/free range - the whole "dark meat is bad for you" thing is a myth. Yes, it is higher in calories, so you have to watch that, otherwise, throw down and enjoy!

Super simple baked chicken ("sorry" to my vegetarian friends), I served it with steamed broccoli.
For dessert? Blueberries and slivered almonds - yum!