AGILE LIFE FITNESS

Pump up the Volume!

2012-01-15T19:50:00.000-08:00

Have you reached a plateau in your strength gains? Pumping up the volume may be the answer! A study recently published in The Journal of Strength and Conditioning Research showed that participants who regularly performed a routine including 8 sets of barbell back squat increased their 1 RM by approximately 19.5% in only 6 weeks. Their 1-set and 4-set counterparts only experienced strength increases of 10.8% and 14.4%, respectively, in the same amount of time.

The details of the study are shown below:

1 RM was tested prior to beginning the program.
Strength routine included a 2 day split (upper body/lower body), where each muscle group was trained twice a week. The barbell back squat was the only lower back or leg exercise allowed during the 6 week program.
Participants warmed up with 10 body weight squats, 10 repetitions performed at 50% of 1RM, 1 repetition at 60% of 1RM, and a final repetition at 70% of 1RM.
Participants in the 8-set group performed 8 sets of barbell back squat with 3 minute rests in between sets. Each set was performed to failure.
At the mid-point of the program (3 weeks), the 1 RM was tested again and working load recalculated.

Although symptoms of over-training were not observed in this study, the authors do note that the length of the study was only 6 weeks and care should be taken if applied to several muscle groups at the same time and/or for longer periods of time.

Until next time! Train hard and train smart! Dan

Source: Daniel W. Robbins, Paul W.M. Marshall, and Megan McEwen, T. Effect of Training Volume on Lower-Body Strength. J Strength Cond Res 26: 34-38, 2012.

Food Pyramid Replaced by a Colorful MyPlate

2011-08-17T13:07:00.000-07:00

Dear Readers,

In the event that you missed out on this news, the U.S. Department of Agriculture has replaced the formerly well-know food pyramid with a new icon called MyPlate. It’s about time! After 19 years of the cramped pyramid, finally something more streamlined.

So what’s so different about this new icon? Well for starters, we can all relate to a plate. This plate is divided into 4 color-coded sections – orange for grains, red for fruits, green for vegetables, and purple for protein with a separate blue side-plate for dairy.*

I personally never liked the former food pyramid, but I do like this new, easy to follow, colorful circle and I think you will too! I am sure many of us know what foods we should stay away from, but wouldn’t it be nice to know the multitudes of foods we can, and should have on a daily basis, along with the right quantities? No more guessing and no more excuses. Once you take a close look at this new layout, you will quickly realize that most of your nutrition should come from fresh veggies and fruits. Yes, most of us are guilty of stacking up on our carbs through processed goods, but knowledge is power.

MyPlate makes it simple to figure out our daily caloric needs. It breaks it down to the exact ounces of each “oh-so-important” category, including the category that comprises a very minimal percentage of the overall consumption per day. Yes, I am referring to the “cheat category”. In the end, everyone needs a chocolate chip cookie every once in a while. On their site, go to the link “Get a Personalized Plan” and enter your age, sex, weight, height and your daily physical activity in order to start your health journey. If you are unfamiliar with certain foods, I suggest you familiarize yourself with the nutritional data of each particular food. You can even compare foods, which is a great tool. I have yet to see that on any other website. I know it’s a bit of a process initially, but believe me, it’s well worth your time.

I think that this awareness is great. You will soon notice how much “we” over-eat and/or how much of the good stuff we leave out. It is time to make a change in our thinking, and develop a healthy eating pattern, one that can carry us through life with the most vigilance and energy possible. A pattern based on healthy goals.

Talking about goals, I noticed that more and more folks are really taking physical activity more seriously. I remember last year after New Year’s, the gym I frequent was extremely crowded, but after a month, no one stuck to their apparent New Year’s resolution. I sense a different spirit this year. We are in the month of August and the gym continues to be crowded with folks that made a permanent choice to change their life. Their new thinking pattern aligned with new choices. They are such an inspiration to me!

I draw my energy from everyone out there and thrive upon commitment and dedication to a common goal. When we are at the gym, we are all on the same track – the health track. J

All in all I believe the USDA really tried to make a change with their new approach here. Their interactive online tools make for a hands-on personalized experience. With a few clicks, individuals can plan daily personalized food strategies, track their food intake – all with the intention of helping people reach their personal goals – and I am all about goals.

Check out MyPlate at www.choosemyplate.com. This might just be an additive to the awesome things you are already doing. Keep it up!

* Unfortunately, their recommendations do not take into consideration the specific populations that have diet restrictions.

Yours,

LuLu

Have you pushed yourself today?

2011-08-04T17:43:00.000-07:00

Have you ever pushed yourself? I mean really pushed yourself? Have you ever found that quiet space in your mind where silence drowns out the strained screams of encouragement from your peers; where thoughts of pain and agony receive no quarter; where every muscle, tendon, and neuron are singularly driven towards the completion of one agonizing task?

How would I answer? Let’s not get ahead of ourselves…

Up until three weeks ago, my understanding of exercise and fitness were that they were lonely endeavors to be pursued in large, impersonal, corporate gyms with headphones on aloof to the world around me. Over the years I’ve been a member of many gyms and in that time, I can probably count the number of people I’ve talked to on one hand (maybe both hands if you count, “hey, you done with that?”).

Then I came to know Crossfit; the fitness movement that strives to, “increase work capacity across broad time and modal domains” through functional training. English translation? To put it simply – to perform any task well in any circumstance under any time constraints. And the functional training part? Yeah, that means it has to be useful in real life. You won’t find bicep curls or calf raises on the agenda. What you will find is plenty of full-body movements; everything from power cleans and snatches to rope climbs, sled pulls, hand-stand push-ups and burpees.

Yet there’s another component to Crossfit – the camaraderie. It’s the type of camaraderie that can only come from healthy competition and mutual suffering. From the first day I arrived, I understood that this was going to be something very different. I was used to pushing myself (or so I thought!), but competition was never something I enjoyed. Growing up, I wasn’t the kid that was picked last for kickball… I was the kid watching from the stands. To say I wasn’t competitive would be an understatement. As a result, I grew up with the mantra, “I’ll just try to beat my best score!” A mentality that is perfectly reasonable in a game of pinball, Tetris or (for those of you not born pre-80’s) Angry Birds. In real life, however, that reasoning just isn’t very… what’s the word... ah yes… functional.

Something changed in me after that first class. Maybe it was the fact that I thought I was fit or perhaps it was the thought that my first class might not be a challenge. Maybe it was when my time went on the chalkboard and I had to stare at it in plain black and white… dead last. Time to re-evaluate my game plan. I would not be last again. Later that night, it occurred to me that my non-competitive nature had led me to complacency and led my growth to stagnate. It allowed me to fool myself in to thinking I’d given 100% when I hadn’t.

So have I ever pushed myself? Have I ever really pushed myself? Not until three weeks ago when I walked in to a Crossfit box. The bottom line is this: if there’s somewhere in your life where you’re stagnating, where your complacent… try a little healthy competition. You just might find that you were capable of more than you thought.

Dan

Fitness Abroad: The China Adventures! (Part 3)

2011-06-28T08:07:00.000-07:00

CC-TV Building - Beijing

Ni Hao! Welcome to the third and final installment of Fitness Abroad: The China Adventures! If you missed the first two parts of the series, check them out here and here! Today's workout turned out to be my favorite for the week. Although there's not an ab exercise in sight, this minimalist workout demands stabilization through the entire core in every move. You won't miss your crunches at all :) Let's take a look at the original workout cooked up by the boys & girls at CrossFit Miami Beach. We'll also look at how I modified it to work with the limited gym equipment available at the hotel.

Original workout:

5 Round for time
~ 20 Kettle Bell Swings
~ 18 Push-up Releases
~ 16 DB Floor to Overhead
From www.crossfitmiamibeach.net (Thursday 6/16/11 WOD)

How I made it work for me:

20 Minute AMRAP (As Many Rounds As Possible)
~ 20 Single-arm Dumbbell Swings (10 left/10 right): Kettle Bell swings are an incredible full-body exercise that requires strength, coordination, and endurance. Unfortunately, even some large commercial gyms don't have Kettle Bells (and my hotel gym certainly doesn't) so we're gonna have to make some substitutions. I like to perform this exercise one hand at a time with a dumbbell. Since the deltoids shouldn't be activated during the swinging motion, I like to switch arms in the middle of the set. It shouldn't reduce the intensity of the move. I've also seen gym-goers grasp the dumbbell with both hands (as you would grip a baseball bat), but this position doesn't feel natural to me so I stick with a pronated grip and use one hand at a time.
~ 18 Push-ups (Tapered intensity): I simply start out with the hardest push-up version I know and proceed to easier versions as I tire out. An example of the sequence I might follow: Plyo Push-ups (both hands and feet leave the ground), Clap Push-ups, Fly Push-ups, Standard Push-ups, Knee Push-ups. Those are just some of my favorites. It's a great way to keep things interesting and acivate the entire chest. There's a mountain of push-up versions to choose from so be creative and find the ones that really burn. Here are some other versions to consider: Military, Diamond, One-Handed, and Spider Push-ups. You can also try them with bands or stands.
~ 16 Alternating Dumbbell Snatches: I modified this exercise for one simple reason... I don't really know what "DB Floor to Overhead" exercise is :/ From the title I can infer that it's similar to Alternating Dumbbell Snatches, one of my favorite exercises. This high intensity exercise is borrowed from the Power Lifting arena where explosive power is key. Not comfortable with powerlift exercises? Try substituting for another full-body exercise like Burpees. By no means is it a direct substitute, but it's an explosive move that activates muscles through the entire body and requires stabilization through the core.

Mascot of Yonho Eatery - Cute little bugger ain't he?

So there you go! A great total body body workout and all you need is 20 minutes and some dumbbells. Perfect for days when the gym is packed, you're low on time, or there's limited equipment. I hope you've enjoyed reading this three-part segment as much as I've enjoyed writing it! To me, this trip has served as a reminder that workouts don't have to be complicated by a pile of gizmos and equipment or tediously constructed through a series of drafts and revisions. Sometimes the simplest workouts are the most effective. Using the proper precautions, a little bit of know-how, and a lot of creativity, you'll find that a great workout is within your grasp no matter what the circumstances. Thanks again and have a great workout today!

Xie Xie Ni! (Thank you!)
Dan

Fitness Abroad: The China Adventures! (Part 2)

2011-06-21T07:31:00.000-07:00

The Parrot - Best Steak & Ale Pot Pie this side of Tianjin

Ni Nao! If you're just tuning in, welcome to the second part of a segment I like to call Fitness Abroad: The China Adventures! The focus of this series is staying fit while on the road in less than ideal conditions. Fitness enthusiasts are notorious creatures of habit. They've record their goals, dialed in their workout schedules, and perfected their eating habits. So what happens when you're on the road and have access to a limited amount of equipment or no equipment at all!? Remember that although plans or perfect, life is not and it's your reaction in these moments that defines you. Today we'll take a look at a workout from www.crossfitmiamibeach.net and how I modified it for my needs on the road:

Original workout:

20 Minute AMRAP (As Many Rounds As Possible)
~ 5 Push Press
~ 10 Chin Ups
~ 20 Pistols (10 each leg)
Men: 115lbs; Women: 75lbs
*From www.crossfitmiamibeach.net (Tuesday 6/13/11 WOD)

How I made it work for me:

China streets - where lanes are merely suggestions

20 Minute AMRAP
~ 5 Push Press: No complaints here! Push presses are great for building explosive power and putting mass on your delts. The hotel gym happens to have a barbell so I was able to accomodate this exercise (you could also use dumbbells if necessary). No weights? No Problem! Try Inverted Push-ups or Handstand Push-ups.
~ 10 Bent-Over Row with Supine Grip: I'm a huge fan of chin-ups, but the hotel gym doesn't have a pull-up bar so we'll have to make a modification. I chose bent-over rows since I already had the barbell set up from the first exercise and the supine grip will activate the biceps in a similar fashion as the chin-up.
~ 40 Squat Jumps: This exercise is very effective for the hams and quads and doesn't require any weights. I chose to do this exercise because my knees don't like me when I do Pistols. It's also a great alternative for people with balance issues. To tone down the difficulty, remove the plyometric portion and just do body-weight squats. Want to add a little fun? Throw in 90 degree turns or side hops with every jump.

Well I hope that gave you a little insight on how you can modify a workout for any circumstance. Just be creative and listen to your body. I'll be taking a rest day tomorrow, but stay tuned for Part 3 of this segment when I return to the gym on Thursday!

Xie Xie Ni! (Thank you!)
Dan

Fitness Abroad: The China Adventures! (Part 1)

2011-06-20T08:03:00.000-07:00

Another day on the streets of China

Ni Hao and welcome to another exciting edition of Agile Life Fitness! Why Ni Hao? Because I'm writing you from the mysterious and exotic land of China! Since I don't have access to my usual gym equipment, I thought it might be fun to write a series of articles on working out on the road. Today's workout is a modification of a workout I found on www.crossfitmiamibeach.net. I've trained with these guys before and they totally rock. All the trainers are very knowledgeable and approacheable. I definitely recommend paying them a visit on a Saturday and getting your butt kicked! Also, it turns out that CrossFit workouts are perfect for staying fit on the road (for the most part, they require very little equipment). Here's why I dragged myself out of bed this morning:

Original Workout:

4 Rounds for Time
~ 30 Lunges
~ 30 Sit Ups
~ 400m Run
* From www.crossfitmiamibeach.net (Saturday 6/11/11 WOD)

How I made it work for me:

2 Rounds for Time
~ 30 Prisoner Lunges: Bodyweight lunges with hands behind head. I like this variation since it helps my posture through out the movement. The position of my hands helps keep my torso upright and minimizes the use of momentum to propel myself through the lunge which puts greater emphasis on my quads.
~ 30 Oblique V-Ups left-side/30 Oblique V-Ups right-side: These are probably my favorite ab exercises because it's very difficult to do them wrong. They burn, so I know they're working :) It turns out these are also great to pair up with lunges because they require a certain amount of stabilizing through the Hip Adductors. It's a great way to hit the same muscle in two different ways.
~ 400m Run - No modification

2 Rounds for Time
~ 30 Prisoner Lunges
~ 60 Oblique Twists with 10lb weight: Not only is this a great ab exercise, but it's great for your whole core. Keep your feet off the floor for the next level of burn. Caution: make sure that your lower back does not arch outward or you will injure yourself.
~ 400m Run - No modification

After a hard workout, I replenish my
electrolytes with... er... one of these things...
it's tea? Not really sure... yeah, let's go with tea.

Total workout time (not including warm-up and cool-down): ~30 minutes

Don't be afraid to modify a workout so that it better suits your needs. The wonderful thing about conditioning your body is that you're also conditioning your connection with your body. Listen to your body... did you really feel that last set or did you just go through the motions? Did that last exercise feel awkward on your shoulder joint? Can you substitute it for something else? Should you workout for the 5th day in a row or is your body asking for rest? Be creative and you can accomodate any workout. See you tomorrow!

Xie Xie Ni! (Thank you!)
Dan

What's all the hype about CrossFit?

2011-05-18T13:41:00.000-07:00

Even if you live in a rock under the sea, I'm certain you've been exposed to CrossFit. Maybe you've seen a CrossFit facility in your neighborhood or heard somebody talking about it at the office. It's true that the CrossFit ideology seems to promote itself very well - no tricks, no gimmicks, just get down and dirty with your fellow crossfitters and get in the best shape of your life. I'll be the first to admit, I was drawn in by the propaganda, but at the same token, I had to ask myself, "Whats all the fuss about?" Little did I know that I was going to experience it first hand in the form of a 20 minute, high octane, sweat-fest and find out once and for all... there's nothing fussy about CrossFit.

A friend of mine and her husband invited us to join them for a Crossfit Saturday session. Much like any drug, the first time is free... so I jumped on board with that right away (I probably should have paid more attention during those after-school specials...) Also, for the past 4-5 weeks, Dan has been indoctrinating himself into the crossfit world by following the posted workouts online. Of course I supported him completely, but I was pretty convinced this was not for me. So, I had to find out for myself.

So that's how we came to find ourselves in a warehouse filled with CrossFit equipment at 9 am on a Saturday morning. The marker board innocently presented today's WOD (Workout Of the Day):

"100 Thrusters/3 Burpees; Men 75 Women 45."

We later learned that this meant we were to perform 100 thrusters with breaks as necessary, but every time we took a break, we had to complete 3 burpees before returning to complete the 100 thrusters. Men would start out with 75lbs and women with 45lbs. Seems pretty straight-forward.

First, our instructor asked us to run around the block to warm up. When we returned, he taught us the Thruster motion using a very light-weight pipe. We mimicked him and he walked around the room correcting our form. This basic and simple intro was enough to build my confidence in this full body movement that I had never performed. After performing a few more stretches we moved over to the barbell area. It was only my first day, but as I stood amongst my fellow crossfitters, I felt empowered and ready to take on the challenge. Before we started, the coaches came around one more time to review our form, which I really liked since it built my confidence even more. Finally the coach set the timer hanging on the wall to 20 minutes. It was at that moment, I realized we were being timed.... nice. The countdown began: 5... 4... 3... 2... oh poop here we go:

I picked up the bar and counted the reps out in my mind... 5... 6...7... I recalled my training and checked my form... head forward, push through the heels, upper arms parallel to the ground... got it. 10... 11... 12... body starting to really heat up now. 13... 14... 15... put the weight down - time for burpees... 1... 2... oh man, chest burning from yesterday's workout... 3... pop back up. The sound of grunts and weights clinking bounced around the room. I heard coaches encouraging my fellow teammates, my crossfitters, my Spartans. Yes, in these 20 minutes, these people that were once strangers were now the people that knew my pain best and in the end... they would also know my glory. Sweat soaked the floor around me as I caught sight of rep 50. My mind clicked it's heels at the prospect of reaching the coveted "half-way" mark. I checked my form again... elbows are dropping... lift them up... watch your hand positioning. I came up on 70 reps. The sounds around me phased in and out like a radio searching for a signal... the rhythm of plates hitting the floor and burpee claps, the melody of silence inside my head, and the chorus of encouragement... I hear snippets of lyrics, "How many are you on?!", "Come on! Two more burpees! Let's do them together!", "Let's go!" No more turning back - 100 reps is the goal. I rounded 90 reps. I felt the world around me... the bar... 95... the movement... 96... me... 97... this is it... 98... this is it... 99... I do not exist... 100... silence

The clock: 16 minutes 12 seconds

The room: still, humid

Me: breathless, complete

It's all over... until next week :)

If you're interested in learning more about CrossFit, visit your local CrossFit facility... or you can join Dan and I on another Saturday morning. See you on the floor.

yours,

LuLu & Dan

Home-made Medicine Balls

2011-04-14T07:08:00.000-07:00

[Editors Note: When I started writing this article, I had no intention of including jokes about balls... that is the private part balls... not medicine balls. I can assure you, we at Agile Life Fitness hold our journalists (all two of them) to a very high standard of professionalism. Ball jokes are definitely beneath us. Unfortunately, as I started writing, I found that the ball jokes really just wrote themselves. It also didn't help that one of the balls was blue and I make several references to old balls. So, in order to avoid confusion, I've included pictures wherever possible. As a side note, if you know any killer medicine ball jokes, I'd love to hear them.]

Today's article will be about home-made medicine balls. Firstly, I have to give credit where credit is due. I got this idea from the www.CrossFit.com website where they cite David Heyer as the original creator. I thought it would be beneficial to try out this little project, provide some detailed instructions with illustrations and talk about some of the pitfalls I encountered.

Disclaimer: I do not make any claims that these instructions will produce an indestructible medicine ball. If your medicine ball breaks, busts, cracks, leaks, explodes or otherwise functions in a manner that harms yourself, your neighbor, a cat, yo mama (yeah I went there) or the ozone layer, then I am not liable. If you get bigger, stronger, and faster as a result of using it... well then yeah... you can blame that on me.

So let's start with some of the items you'll need to make your own home-made medicine balls:

Old balls...

1. Old balls - Everyone's got 'em (yup, I wrote that). Check your garage, check your local park, steal 'em from your neighbor (that too). You're bound to find some balls that are passed their prime (sorry). Just a word of caution: try to find basketballs that were once decent quality so they'll hold their shape while taping. Playground balls (like the blue one in the pic to the right) don't tape up really well .
2. Funnel - Mine used to hold Root Beer :) I actually started out with a pretty nice funnel from the store, but I found that the spout was too small for the clumpy sand to pass through. That's when my roommate had the great idea of using an old soda bottle (thanks Mike!).
3. Razor Blade - Remember safety first!

Genius points: Buying sand in FL

4. Sand - I didn't know what the laws were about stealing beach sand so I went to the local hardware store and picked up some Play Sand. This 50lb bag set me back a whopping $3.47.
5. Duct Tape - Somehow all my projects end with duct tape... this time I actually planned on using it from the beginning :)
6. Scale

And that's about it. Let's go through the steps.

1. Cut a slit in the basketball seam a little less than 2". You can use the length of the seam as a guide as I've shown below. It'll take a little bit longer to fill, but the smaller the hole, the smaller the possibility the ball will bust mid-workout (um...).

2. Stuff the funnel in to the hole and load up your sand. The play sand was pretty clumpy so I had to use my hands to push it through the funnel. It took about 10 minutes. You can get about 20lbs of sand in a regulation size basketball. That's a little fun trivia for your next dinner party.

3. At this point, if you really want to go the extra mile, you can use an adhesive meant for plastics to close up the hole. You can also sew it shut if you're feeling really ambitious. I chose to go the duct tape route. I made a small 'X' across the slit followed by a larger 'X' wrapped around the ball. Finally, I wrapped some tape around the equator of the ball and voila!

And there you go. You now have a cheap and versatile piece of workout equipment that usually goes for at least $60. By the way, between the duct tape and sand, I spent about $6 and made a 10lb and 20lb medicine ball. Can't wait to use 'em! So go ahead and pull those old balls out of the garage and make some use of them :)

Dan

Don't be perplexed when it comes to complex carbs!

2011-03-29T10:15:00.000-07:00

When I first heard the term, “Complex Carbs” I was wondering, 'why do they call it complex and why now, after a surge of high-protein fad diets, are they all of a sudden welcomed back in to our lives?'

It’s because we all need ENERGY; and complex carbohydrates provide just that!

LuLu's Breakfast

Aren’t we all happy that carbs are not bad after all? On the contrary, they are life sustaining and necessary to our health. Leaving carbs out of our daily food intake will slow us down physically and mentally. In fact, the human brain’s main energy source comes from glucose (carbohydrates). No wonder I always think about carbs… Now the sequence in my head makes sense: Healthy mind turns into healthy body turns into a much happier self.

What are complex carbohydrates? They are high-fiber foods that improve digestion and help stabilize blood sugar levels. That means that your body will need more time to digest them and your tummy will feel satisfied longer after a meal.

So what makes complex carbohydrates so complex? It’s in the molecules. Yes, it’s their make-up and how they are absorbed by our bodies that make them complex. Complex carbohydrates are starches with long complex chains of simple sugars. Even though the word sugar may raise an eyebrow, one has to remember to opt for the kind that is most complex, if not “resistant” in order to avoid blood-sugar spikes. The longer it takes for the body to break down the sugar the more resistant the carb.

Interestingly, the list to pick from is vast when it comes to The Good Carb:

Beans or lentils
Whole grains such as brown rice, barley, quinoa or amaranth
Vegetables and fruits such as grapefruit, apples, prunes, pears, plums, strawberries and oranges
Sweet Potatoes
Yogurt, low fat, skim milk soy milk

What to look out for in the grocery store:

Stick to whole wheat or whole grain products
Check for the sugar content on label of items you shop for (if sugar is on top of the list – steer away from it)
Stick to fresh produce and avoid processed/refined foods

In conclusion, the benefits are plentiful when incorporating the right carbs – that is the good carbs into our daily diets. Let’s remember that our human body requires us to feed it 55-65% of the daily calorie intake from carbs in order to perform at its best. Ultimately, the closer one gets to nature, the closer one gets to health.

LuLu

Yoga and the Beautiful Journey

2011-03-25T13:58:00.000-07:00

When LuLu and I first decided to interview a Yoga instructor for Agile Life Fitness, we envisioned it to be an article touting the strengthening and toning effects of Yoga. However, what we discovered after our practice with Beverly Herbozo, a certified yoga instructor, personal trainer, health coach, and very dear friend of mine, was so much more. Maybe it was the enlightenment that comes from a crisp, cloudless Saturday afternoon on Miami Beach. Maybe it was the approaching super moon. Whatever the reason, LuLu and I were about to embark on a beautiful journey in to the world of Kripalu Yoga, the connection between breath and intentions, and the quest for body awareness.

Following our practice we sat down with Beverly and discussed the concept of Yoga and how it applies both on and off the mat. It occurred to me how powerful the application of Yoga can be in our every day lives. Below are some of the powerful insights we gained from talking to Beverly about yoga as it applies to fitness, general well being, and life. Enjoy.

Dan: Beverly, several times in our practice you referred to Yoga as 'a journey'. You've also been known to encourage daily practice. Can you expand on that? It seems pretty daunting. For example, how long should your practice be if it’s daily and what you expect to come out of it?

Beverly: Sure! Firstly, it doesn’t have to be a timeframe so I would immediately release the thought that it should be an hour on the mat every day. It’s not just the physical aspect of being on the mat and doing the postures. Yoga can just be the breathing techniques. 5 minutes of that a day can be Yoga. It doesn’t have to be this huge mountain to accomplish. One day it can be an hour of practice… or it can be yoga as a way of being. If your intention is to be at peace, which is a huge part of yoga, then bringing that intention off the mat and in to your daily life can be practice. It can ground you and shift how your day evolves.

LuLu: Do you recommend incorporating yoga with weight training?

Beverly: I definitely believe in incorporating yoga in to weight training. The biggest benefit is breathing. Before I was exposed to yoga, my breathing was constricted. Now I’m really connecting with my breath during my weight training. I’m free to move the breath and really oxygenate the muscle. You can also incorporate yoga in to your weight training to prevent injury, to connect yourself with your body, and to feel the body awareness. For example, ‘How does my leg feel when I engage it?’ Or ‘Wow, one side of my body feels stronger than the other. That’s interesting I never knew that was there.’ It’s an inquiry… it’s something to explore.

Dan: So it seems like a great way to assess your body, listen to it and see where your strengths and weaknesses are instead of just punishing it daily.

Beverly: Exactly, that’s what I mean when I say it’s an inquiry. These are questions to explore during your practice. It’s taking yoga off the mat. For example, being harsh on yourself in practice… where does that happen in your life? When you’re in a pose and you don’t ‘get it right’, where do you feel like you need to ‘get it right’ in your life? So as you release that judgment and let go on the mat, you may see that trickle in to your life. Again, it’s bringing Yoga off the mat.

Dan: I can see why that’s very difficult for western culture to take on because it’s letting go of that notion that there’s a ‘right way’ and a ‘wrong way’ to do something. So you’re saying that Yoga is more of just an assessment of what’s going on that day.

Beverly: Yes, and what’s going on that day in your body, because it’s just that day, that moment in your body. It’s like, ‘wow, my right hip feels tight and I can’t get in to that posture like I did last week… alright… that’s interesting.’ And that’s what I’ll work on that day.”

Dan: So you’ve taken on a lot. You’re a certified Kripalu Yoga instructor, a certified personal trainer, but you’ve also taken on health coaching. How does that all tie in together?

Beverly: Beautifully! There's are a lot of subconscious beliefs and programming about health, weight loss, and physical appearance that have been instilled in us by society, by our parents, and by our culture. Bringing in Yoga and awareness to the mind helps you identify the mental chatter and the programming. There's a quote, “Don’t believe everything you think” which is beautiful because every thought that comes in to your mind is not necessarily true. Bringing awareness to those negative thoughts helps reprogram them. It’s no longer, ‘losing weight is such a struggle.’ It can be, ‘I lose weight easily.’

Dan: Absolutely. The psychology behind being a personal trainer; it’s more than just showing people the right way to train or the right way to eat, but it’s also instilling new ways of thinking. You find people all the time that have these negative thoughts that they’ve believed for so long, that it’s a fact to them.

Beverly: It’s about bringing empowerment in to the conversation. Bring empowerment in to your practice and connecting with the power we’ve all been given. We are all powerful beings. There are many examples of powerful beings in the world to look to and admire. We all have that ability… through Yoga, through exercise, through bringing in healthy foods that are life affirming… all of it together can cause a shift in your life. For some people, all it takes is a moment. As a Yoga instructor, as a personal trainer, as a health coach, it’s creating that space for someone to be empowered to connect with the healing ability that we all have within ourselves… to accomplish the things we want to accomplish.

If you're interested in training with Beverly (and I strongly recommend you do!), please visit her website, http://www.blissvida.com/. There you can read about all the services she offers and read more about Kripalu Yoga. Thanks for reading!

Giving Back

2011-03-13T14:47:00.000-07:00

I woke up before the sun did this morning. I wiped the sleep from my eyes and grunted my way out of bed, nudging my better half on the way...

"MS Walk"

::deep inhale and stretch::

"ok", she replied... followed by, "coffee"

We tip-toed around the house, stumbling over running shoes, water bottles, and protein drinks, proving once again that no one is graceful at 6AM. We walked out the door 15 minutes later to a frosted and dew-covered morning. The air's cool snap was our caffeine and the sunrise was our breakfast, warming our tummies and faces. We piled in to the car and made our way to South County Regional Park, laughter slowly filling the silence as the final remnants of sleep burned away under the morning sun.

We pulled up to the parking lot and immediately saw Beau, my closest friend and motivation for enrolling in the MS Walk. He smiled his huge smile and I flicked him off in return. That's what friends are for :) As we walked towards the food tent, we met up with his parents who proceeded to pass out warm embraces and hearty hellos. To know Beau's parents is to truly understand Beau - they're the source of his generosity, strength, and genuine character. We stood in the sun and caught up on life, laughing and smiling through mouthfuls of gratis bagels and bananas.

When the walk began, Beau, myself, and LuLu set out side-by-side with Beau's parents a few steps behind us. The details of the walk are many and beautiful, but I think I'll hold those in my heart for my own personal recollection. Beau and I talked as old friends do; candidly, warmly, and without limitations. When the race ended, his parents thanked me profusely and I returned home to a "Thank You" e-mail from Beau.

When I woke up this morning, I set out to give back in the name of a friend. Looking back on the day however, I didn't expect to receive so much more in return. Can't wait for next year... Now to write back Beau...

"Dear Butthead..." :)

Dan

My Favorite Shrimp Dish!

2011-03-11T20:14:00.000-08:00

Hello Friends:

Some of you have asked me to post the recipe for my favorite shrimp dish, or wait- their favorite shrimp dish (by now). Anyone who visited me, most likely has tried this delicious fare.

So here it goes:

1 pound of medium-sized shrimp (deveined, tails off)

Dry-Rub:

1 TBS Chili Powder

1 tsp Coriander

1 tsp Oregano

1 tsp cane or brown sugar

Sea Salt

1 tsp Avocado Oil

Rinse the shrimp and pat dry well. (this step is important; if the shrimp remains too moist the rub will not stick). Mix the dry ingredients with shrimp and coat well with your hands. (Spread the love). Heat non-stick pan with Avocado Oil over medium heat. Saute shrimp for 3-5 min until opaque overall.

I serve this over field greens or with some coconut rice or pineapple rice.

I promise you will be hooked! Enjoy!

Yours,

LuLu

My Passion for Fitness & Nutrition

2011-03-04T08:19:00.000-08:00

My earliest memories of fitness are of my father lifting weights in the basement of our home in upstate New Jersey. As far as home gyms went, his was pretty decent. He’d set up a bench press against one wall that faced an old vanity where a variety of dumbbells found their home. A heavy bag hung in the far corner of the room that shook the house whenever he trained. He worked out in the early morning before any of us were up, pushing iron in a silent house where my sister, mother, and I peacefully slept in our beds above him. It was his moment of zen, his moment to reflect on the life and family he had created. My father was a man of quiet determination and in many ways, this time of solitude suited his humble personality. He didn’t work out to be recognized or to turn heads. He just worked out because it made him happy. To me, he was a giant… he was my superhero. It was in that gym where he taught me about the founder of bodybuilding, Joe Weider. He taught me about training principles and the importance of proper form. I learned that proper exercise and nutrition are the cornerstones of a quality life.

When I was 8 years old, my father was diagnosed with Leukemia. After battling the disease for 5 years, he passed away at age 35. Although cut short, his life was well-lived and to this day, there isn't a moment that goes by that I don't act in his name. In a letter my mother gave me shortly after he passed on, my fathers final words to me were, "Do not stand firm and unyielding like the oak tree, but rather learn to flow with life like the willow flows with the wind."

My vision for Agile Life Fitness is an example of my father’s last words. How agile is your life? When change comes, will you react quickly or will you fall to the ground, an oak tree that would not yield? Through Agile Life Fitness, it’s our dream to bring that agility to the world… the ability to change course quickly in any aspect of your life, the ability to never be a victim, but to view every change as an opportunity for greatness. Take the challenge today to be agile and at peace. Make a vow to love life and live it fully no matter what comes your way. Flow with life and assess your day as you lay down to rest tonight. I think you’ll find that it went a little smoother than usual. To me, this is quality of life. Have a blessed day!

Dan

Best Oatmeal Ever!

2011-03-02T10:41:00.000-08:00

As I was getting ready to write this blog for you, my dear friends, I was so excited and wired that I spilled half of my oats all over the kitchen counter. Pic attached for your amusement :) Well done LuLu. On that note... here's my blog!

Don't cry over spilled oatmeal!

Oatmeal is, in my opinion, the best staple one can keep in their cupboard. I keep a pack of loose oatmeal everywhere I can, just in case. What if I am stuck at work one day… hey, at least I know I won’t go hungry. Nobody wants to experience a grouchy LuLu! :)

Since I love oatmeal so much, I have dabbled with it's various incarnations including instant, old fashioned to whole grain, until one day... I found Steel Cut Oats! Well, maybe I should say that Steel Cut Oats found me! Isn’t it always that way in life? The real McCoy finds you when you least expect it.

For those of you who have never had the pleasure, let me introduce you to Steel Cut Oats! You cannot compare this “high-end” grain with the other stuff. The crunchy texture and nutty, full taste are a step above that of the instant and old fashioned varieties.

So far, I have not experimented too much with different recipes but I will keep you posted of any new ideas as they come to me. The way I have prepared mine so far has been “al dente” like my pasta (the only way for an Italiana like myself!).

Cooking Instructions:

(1) Bring 3 cups of water to boil

(2) Add 1 cup of Steel Cut Oats, ¼ cup dried blueberries, and cinnamon to taste

(3) Reduce heat to low and simmer. Cover and cook for 10 min for "al dente", otherwise 20 min will do. Remember to stir every 5 minutes.

(4) Remove from heat and let stand for 2 min. Serve with 2 TBS low-fat milk or fat-free half & half, some honey or maple syrup and ½ bananas. (you can prepare this ahead of time and then heat it up as well)

Makes 4 servings

Here's a comparison between Old Fashioned Oats and Steel Cut Oats:

Although it's slightly higher in calories, the 7g of protein and 29g of good carbs will help fuel your day! Way to go! Hope you enjoy it just as much as I do!

Lu Lu

Bachelor Pie!

2011-02-27T07:42:00.000-08:00

Hey Team!

Today I want to introduce you to one of my favorite recipes. It’s a little something I like to call, “Bachelor Pie”:

Bachelor Pie:
1 cup Mystery Leftovers
1 cup “Can you smell this, I think it’s still good” (separate from, “No, that’s fuzzy.”)
1 cup “Hey dude is this stuff in the green container yours or mine?”
2 eggs
1 cup fat-free half & half
1 pie crust (whole wheat)

Mix eggs and half & half
Combine first three mystery ingredients and put in pie crust
Pour egg mixture over mystery ingredients and bake for 45min at 350 degrees
Set under broiler on high for 1 minute to brown (1 minute ONLY please!)
Let sit for 10 minutes
Serve and enjoy!

TA-DA!

What’s that look on your face? What do you mean it doesn’t sound appetizing?! It’s nutritious, delicious, and has all your favorite ingredients! Oh I see what’s going on… you haven’t embraced the power of leftovers yet! Yeah, I used to be like that too. The refrigerator was this mysterious space where fresh food would go in and two weeks later, new life forms would spring forth walking and talking their way to the trash bin. Well that’s all about to change with this recipe! Bachelor Pie (some fancy folks like to call it “Quiche”) is a great way to use your leftovers. Here are some ideas from what I have in my fridge right now:
•    Dry chicken from lunch at a local restaurant yesterday… yeah that’ll work. Let’s shred that up.
•    Artichoke hearts from the 2lb container I bought at the Wholesale Club last week (why did I buy 2lbs worth!?)… yeah that’s good, but let’s only use ½ cup
•    Onions… bingo baby, let’s dice that up
•    Broccoli on its last leg… oh yeah, that’s great for texture (and great for you too!). We’ll cut those up in to bite-size pieces
•    Some hard cheese I bought at that wine thing last week… um yes please. Shred that up first though

Anyway, that’s a meal right there! Combine it in some form that makes up 3 cups total and follow the directions above. Just remember, your pie is only as healthy as the ingredients you put in it so you can keep the fatty bacon and cheeses out of it please! It’s a great recipe to make use of your leftovers and it’ll make anyone feel like a 5-Star chef.

Enjoy!

Dan

A Worthy Cause

2011-02-24T11:30:00.000-08:00

In April of 2010, a close friend of mine was diagnosed with MS. We were sitting in a Mexican Restaurant when he told me. “Hey, I don’t know if I told you, but I have MS.” It was the same tone of voice you would use to ask for the bread basket... or I guess it would be the nachos in this case. The following moments reminded me of one of those cartoons where the two characters are just kinda staring at each other while their eyes make blinking noises. I watched Beau so I could gauge the appropriate reaction. Would we sit in silence? Would we cry about it over mumbles of, “I love you man!”, “No man, I love you!”? I watched him. He was stuffing his face with chili relleno. He looked up and did this kind of half smirk, shoulder shrug thing he does. In retrospect, I should have expected this reaction, but I guess you’d have to know a little bit more about Beau to understand where his strength comes from.

Beau has been a friend of mine for around 15 years. Words like "honest" and "big-hearted" were created for guys like Beau. He’s never laughed at anyone’s expense (well maybe sometimes his own) and has never hesitated to let his friends and family know he loves them. I’ll admit it was a little strange the first time I got a call from Beau just to hear him say, “Hey Dan, I just want to let you know, you’re a great friend and I love you.” My reaction: “Um… I love you too man.” You should also know this was before his diagnosis. Beau amazes me because he lives in an eternal state of gratitude. He has no shortage of love inside him and it’s obvious from the moment you meet him and he tells you the corniest jokes you’ve ever heard. That’s why it doesn’t surprise me that he’s taken on the powerful role of raising money for the National MS Society through their MS Walk. On Sunday, March 13th, Beau will be participating in the MS walk on Team We Got This with his parents, me and Lu Lu. I’m very proud to walk for my friend and support this cause. I’m asking you to visit the site below and donate to Team We Got This. Donate any amount you wish and remember that any amount helps.

Donate Here: http://main.nationalmssociety.org/site/TR?pg=team&fr_id=15461&team_id=232407

Thank you so much!

If you’d like to learn more about MS, please visit the National MS Society

Dan and Lu Lu

Tic Toc... Re-Energizing for the Work Week

2011-02-23T10:14:00.000-08:00

I ran a race this weekend. It wasn't a marathon or even a 5k. It was a race against time. By the time I was ready to relax on Sunday evening, I couldn’t because I was reminded by the 3 clocks hanging on my kitchen wall that it was time to start the work week all over again. At this point I asked myself, "Where did the last 48 hours go?" For a goal-oriented person like myself, I was left with a slight unaccomplished feeling coupled with tiredness and tension.

As the clocks ticked, I thought about ways to manage my time in a way that would allow me to end the weekend feeling refreshed and ready for the new week. For those who exercise and watch their nutrition during the week, the weekends are a time to rebuild, restore and stimulate the mind. In order to succeed in anything, one needs to satisfy all aspects of life - including the mind, the body, and the soul. Here are some tips and tricks I use in my own life to re-energize and find balance:

(1) Wake up au naturel - No alarms here! They just add stress to the morning. I love waking up to my natural clock. Don't want to sleep the morning away? Set your regular alarm for much later than you would normally get up (and don't forget to reset it Sunday night!)

(2) Simple pleasures - Know the little things that make you happy and make time for them. Personally, I love the way a steamy cup of java looks and smells when sitting on my nightstand. 30 minutes with my coffee and my favorite magazine and I'm ready for the day. Ahhh the special moments... (funny the little things that make us happy)

(3) Be mindful - Take time to breathe in deeply, stretch and enjoy the world around you. Meditate on the accomplishments of the week and the goals ahead.

(4) Step outside (your comfort zone) - Do something, anything new and you stimulate your senses! Even if it's just a baby step. Run a new route, read at a different cafe, or try a new healthy recipe. That reminds me, I think I'll make protein pancakes and egg white omelets with spinach and fat free cheddar this weekend - YUM!

(5) Get in the mood and do it - Use music to get you in the mood you want! Studying? Organize your brain with some Mozart. Running? How about a little Boom, Boom, Pow? How about a little meditation with some of your favorite string quartet covers? Music will get you where you're going :)

(6) Productive Therapy - As the sun is setting and a nice breeze comes through the window, I am ready to embark on my cooking therapy. Yes, I think cooking is therapy :) Find out what your productive therapy is. Is it cleaning? Sewing? Some house repairs? Devote a set amount of time to it and dive in! It's a great way to lose yourself and live in the moment.

(7) Power nap for Power people - Know when its time for a power nap for power people. There is nothing more refreshing than 30 minutes of sleepy time on a hot summer day. They remind me of my childhood and the peaceful times I enjoyed growing up. Buzz!!! Ready to go...

(8) Eat, Eat, Eat! - Don't use the weekend as an excuse to skip meals! Your body needs to know it's fed so those extra pounds don't hang around waiting to fuel you. I know when I'm ready for a delicious, healthy lunch, I'll walk down to The Ice Box Cafe off Lincoln Road. They serve very healthy organic meals at a very reasonable cost. For example, their wild salmon with quinoa is very yummy and the Thai Pulled Chicken Salad is also incredible.

(9) Love your loved ones - Make time for R&R with your loved ones. Don't get in to serious issues about friends or family. Enjoy a good comedy or play a board game. There is nothing better for the heart than a good laugh.

(10) Count your blessings - As I get ready to lay my head on my pillow and call it a day, I like to remember that I have so much to be grateful for. Life is a Gift and it's Worth Living to the Fullest!

After analyzing this past weekend, I realize that the quality of our actions in life is what will leave us inspired to begin anew. Whether we succeed or fail, it's in the journey where we'll find strength from within; the strength to motivate ourselves and those around us.

Lu Lu & Dan

Pumpkin me up pasta!

2011-02-22T05:35:00.000-08:00

When you think of pumpkin, what comes to mind is the color orange, jack-o-lanterns, pumpkin pies and for the more sophisticated ones among us, pumpkin lattes. I would like to share one of my favorite pumpkin dishes with you. It’s simple, easy to make, and very kind to the wallet.

Additionally, it is very interesting to note that one of the main vitamins in pumpkin is Vitamin A. Normally Vitamin A comes from animal sources, such as eggs, milk products and certain types of fish, all of which have the downside of being high in saturated fat. Not so with Pumpkin, this beta-carotene booster is free of fat and cholesterol. Beta-Carotene is a powerful antioxidant as well as an anti-inflammatory. I say that is a WIN-WIN situation! So when you buy your pumpkin pay attention to the color of it - the more intense the color of the vegetable the higher the beta-carotene content.

Pumpkin me up pasta!

4 cups cubed pumpkin (You can bake for 30 min in a 375 degree oven with 1/2 cup of water prior to cubing to make cutting easier)

Cooking spray (Olive Oil)

3 garlic gloves minced

1/2 tbsp Red chili flakes

½ tsp Nutmeg

1 cup vegetable broth

½ box of whole wheat pasta (spiral pasta or shells)

½ cup Romano cheese grated

3 tbsp chopped parsley

1 - 2 tbsp Olive Oil

Salt to taste

1. Prepare pasta according to directions on box.

2. Heat non-stick pan to medium heat, add cooking spray, garlic, and chili flakes. Cook until garlic has a golden color.

3. Add the pumpkin and nutmeg and sauté for about 8 min.

4. Add broth, bring to a boil, reduce heat and simmer until half the liquid has evaporated. Add salt if needed.

5. Combine pasta with pumpkin sauce, chopped parsley, cheese and olive oil.

6. Garnish with more parsley.

7. Serve and enjoy!

Lulu

The Right Gear

2011-02-21T07:59:00.001-08:00

Hey Team!

Just wanted to give you runners and cross-trainers a heads up - Running Wild located in Ft. Lauderdale is having a 20% off sale until 02/27. I stumbled in to Running Wild for the first time about a year ago after suffering a heel injury from running with improper shoes. Their staff was friendly and knowledgeable and took the time to educate me on the best footwear for me. As with any good business, their best customer is an educated customer. So if you’ve got a few too many miles on those trainers, head out and see if you can pick yourself up something nice.

The story of my injury starts in early 2010 when I was training to drop my 5K time. I had run cross-country in high school, but those days were over a decade and a half behind me and admittedly, I hadn’t run seriously in a very long time. I hydrated, I stretched, I perfected my playlist for maximum endorphin production and I slapped on my sneakers… my basketball sneakers… NO! NO! NO! Learn from my mistake folks. In any fitness endeavor, whether it be running, resistance training or cycling, get the right gear so you don’t hurt yourself! It was around mile 2 when I started to feel a nagging pain in my left heel that steadily worsened as I tried to push through it. After another ¼ mile, I finally conceded that something was definitely not right. I hobbled home and set up an appointment with the podiatrist. I learned that I had splintered a piece of heel bone off and it was digging in to my Achilles tendon... yeah, that’s kinda what it felt like too. But it’s out of tragedy that great success stories are born. I went on to undergo physical therapy for 3 months where the seed of getting certified as a personal trainer was first planted in my head. Also, since I had to severely dial back my resistance training and running, I went on to explore Yoga, Pilates, and swimming. But that’s a different post :)

So remember team, use the right tool for the job and always turn your tragedies in to success stories. Have a great day and enjoy your workout!

Dan

The Sound of Motivation

2011-02-19T13:31:00.000-08:00

The sound of motivation isn't always welcome... because it isn't always pretty. It's the sound of your alarm blaring at 6:00AM. It's the grunts, the lip smacks, and the snorts in the early morning as you swim out of sleep. It's the sound of your bones creaking as you rise from bed. You move slowly through the morning, but finally lace up your trainers and stand on the threshold of your front door looking out at the world. You breathe in the fresh morning and turn on the music... and that's when everything changes. You become an animal devouring the sidewalk below you. Every step reminds you that there are no shortcuts and you smile to yourself knowing that you're okay with that. This is not an 80's movie montage where you emerge chiseled and massive after 5-minutes worth of workout footage. This is very, very real and you’re living every minute of it. Day in and day out... these are the moments when results are made. For many of us, this will be the only time in our day when we live in the moment. We hear the hearts beating in our chest, we hear our breath, and we hear the music. And that is where the beauty lies.

The sound of motivation isn't always pretty, but it's all around you... pushing you forward if you just listen...

So in that spirit, here's a playlist I put together to motivate you through your workout today! I hope you enjoy listening to it as much as I enjoyed putting it together!

The Sound of Motivation Playlist

Dan

A Fitness Blog is Born!

2011-02-18T11:51:00.000-08:00

Hi and Welcome to Agile Life Fitness! You're reading our very first post! This is a very exciting moment for both Lulu and I because it defines yet another step towards our goal of reaching out to the world and making it a healthier and happier place. Thank you for sharing in this moment! In this blog, we'll share our thoughts on fitness, nutrition, staying positive and staying motivated. We hope you'll enjoy it as much as we do!

Dan and Lulu