Triathletes, Cyclists, Marathoners - Endurance Athlete Clinic

Date: Saturday, December 12th from 10am to 2pm

Location: Cyclelife USA, 3255 K St., NW, Washington, DC 20008

Cost: FREE!

Topics: Cycling Injuries: Care and Prevention, Strength Training for Cyclists, Bike Fit, Performance Testing, and more!

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I have been asked so many times by patients about what protein powder I use, I thought it was about time I put it in the newsletter. Here it is:

NOW 100% Pure Whey Protein Isolate (Natural) Unflavored 1 lb

Why this protein powder? I have tried dozens of protein powders over my 30 years of weight training and this one is by far the best one I've tried.

1. There is one ingredient: 100% Microfiltered Whey Protein Isolate. That's it! Microfiltration is the process that separates the milk sugars and the fat from the protein leaving just the whey protein. The advantages of the isolate form are 1)it is higher in protein content per portion than whey concentrate and 2)it contains much less fat content and less lactose per serving and those facts make isolate a nice supplement for those that suffer from lactose intolerance. In general, whey protein is absorbed the fasted compared to other forms of protein (casein, soy). Whey is soluble, which allows faster gastric emptying, whereas casein clots in the stomach and delays gastric emptying.
2. Product Safety: Many protein products are mixed with other ingredients that are either not beneficial or out and out dangerous! If you have kids playing sports, check what they are taking. Some protein powders have even been contaminated with STEROIDS.

READ THE REST OF THE ARTICLE BY CLICKING HERE!

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Click Here to Order from Amazon

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 Haven't tried kettlebells yet?

If you want to start the New Year right, then register for our Montgomery County Recreation Department Kettlebell Class at the East County Community Center.  This class will sell out! Registration begins tomorrow. Click Here to Register! Course # 264997.

If you would rather come join us for a kettlebell class at our Silver Spring office, drop in Wednesdays from 6-7pm and Saturdays from 8-9am.  Bring a friend! Read here for more information!

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MORE VIDEOS

• MY MORNING COFFEE! This is the video you've been waiting for...my morning warm-up. CLICK HERE!
• Indian Clubs! If you have not tried them, what are you waiting for? They are incredible for shoulder mobilization. I use them as part of my pre-workout warm-up. CLICK HERE!

The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves . 

We are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It's no wonder that exercise quickly takes a backseat to holiday activities.

You don't have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh,we're serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise. Note: Believe it or not, the more fit you get, the shorter your workouts can be. As you get more fit, your workouts can be more intense and therefore shorter, as short as 5-10 minutes. Ask us about designing a program for you! 

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.
   
   Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

• Lunge while curling dumbbells, 15-20 repetitions
• 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
• Squat while pressing dumbbells overhead, 15-20 repetitions
• 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
• Crunches on an exercise ball, 15-20 repetitions
• 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
• Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And we'll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

The year's most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:

• Start your day of thanks with a fiber-filled breakfast.
• Take 30-60 minutes for a brisk walk or jog before the big meal.
• At the table, fill most of your plate with lean cuts of meat and vegetables. When you've filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.
• Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.
• Enjoy a warm serving of Grilled Fruit for dessert instead of pie. Use the recipe below!

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature's candy - it's sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season - you'll lose weight without depriving your taste buds.

Yield: 2 servings

Here's what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon *optional*
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the "refer a friend" link below. They'll thank you for it.

Del-Immune

• Get a jump on flu season the natural way!
• Our intestinal tract is home to 70% of the immune system. Lactic acid bacteria (lactobacillus) present in the intestine plays an active and important role in the regulation, development, and processing of our immune system.
• Each capsule of Del-Immune V® contains 2+billion cell wall fragments of lactobacillus rhamnosus (found naturally in the intestine) to immediately and naturally launch the work of the immune system.... natures way!
• ONE BOTTLE IS UP TO A THREE MONTH SUPPLY - ONLY $40.00!
• CLICK HERE TO ORDER!

Emergency Plan for Coaches