Get A Victory...Be A Champion!

I am so very pleased and honored to be among the founding architects of this program.  The response from physicians and parents has been overwhelming.  Seem's this program has been in great demand.  We plan on making a major impact on the lives of millions of children, parents, families and this Nation.  The Campion's Program is a registered 501C(3) - we need sponsors and donors - we need coaches and coordinators to continue our growth.  Message me through here or at My Health Coach on Facebook  

Celebrate St. Valentines Day with a purpose - get heart smart

N E W S   R E L E A S E 

  

February is American Heart Month

$0 Cost Heart Healthy Workshops & $59 comprehensive health risk assessments are available for Southern Nevada employers in February.

Las Vegas, NV (February 2, 2011) – Heart disease is the leading cause of death in the United States.  Approximately every 25 seconds, an American has a coronary event, and every minute, someone dies from one.  Data from the National Health and Nutrition Examination Survey (NHANES) indicates that 33 million American adults have hypertension, and an astonishing 76 million Americans have serum cholesterol of greater than 240mg/dl.  Both of these indicators are extraordinary risk factors for the development of cardiovascular disease.  While heart disease is one of the most costly diseases, it is also one of the most preventable.  In honor of American Heart Month and in cooperation with the American Heart Association (www.heart.org ), My Health Coach (MHC) is seeking to create greater awareness about the importance of lifestyle and behavior as the first line of defense against heart disease.  Because a healthy heart is such a critical component of every individual’s ability to prosper and thrive, MHC is offering to conduct a complimentary heart health workshop and low cost lifestyle and behavioral health risk screenings for a limited number of employers in Southern Nevada in the month of February.

WHY CONDUCT A HEART HEALTH SCREENING IN FEBRUARY?

The old adage “an ounce of prevention is worth a pound of cure” is self-evident. Prevention starts with education.  Awareness of the early warning signs of cardiovascular disease and an individual’s ability to reduce their personal risk factors is – for the month of February- a benefit that employers can offer their workforce with $0 investment.  Based upon data gathered from employers that implemented a work-site wellness program recommended by Department of Health & Human Services, employers saved $600 to $1,100 on health care costs per employee.  Within this population, we found:

• 76.7% of the employees had a risk factor based upon high blood pressure causing an expected excess cost to the employer of $1,188 per at risk employee;
• 90.3% of the employees had a risk based upon body fat percentage causing an expected excess cost to the employer of $606 per at risk employee; and
• 64.3% of the employees had a risk factor based upon low HDL, 25% based upon high LDL, and 50% based upon high Triglycerides.

WHAT WE CAN DO TOGETHER ABOUT THIS PROBLEM

My Health Coach is putting its corporate responsibility front and center by offering $0 cost workshops for employers and their employees.  Abundant research makes it clear that, by modifying behaviors and by educating ourselves on specific, easy to implement, no cost and low cost steps to improve our heart and general health; we may avoid the need for expensive prescription medications and costly medical interventions while prolonging our life span by years or decades.  MHC is making this offer to create positive changes in the health of our nation.

For hosting a Heart Healthy Workshop by My Health Coach, employers receive a Healthy Workplace Certificate and the economic benefits of a healthier and more motivated workforce.  A healthier workforce is a less expensive workforce and every business owner is aware of the need to contain rising costs and add profit to their bottom line.  My Health Coach intends to create a healthier Nevada and America by helping employers decrease the cost of medical claims, improve productivity and decrease absenteeism.

MORE INFORMATION

My Health Coach is a Southern Nevada small business dedicated to improving the health of the nation one person at a time.  We believe every individual should take ownership for his/her health and be well-informed health care consumers.  We educate and empower individuals through one on one and population based health screenings, work-site wellness programs, personal and small group coaching, and high touch personal service. 

Employers or organizations seeking to schedule a Heart Healthy Workshop and/or Lifestyle Health Risk Screening Event or to obtain additional information on how we can help you be healthier, please contact Troy Lovick at 702-445-1901, or via email at askcoachtroy@gmail.com

I love this company

So Cal Ragnar Relay 2010

One of my endurance race adventures in April was the So Cal Ragnar Relay. Thanks to Coach tracy Hulson for putting this video together. I'd never done a team endurance event and thanks to Coach Tracy's skillful and experienced management this was the MOST FUN I've had in a long run of events. I guess the thing I was missing was FUN FUN FUN!!!


Coach Tracy is putting a team together for the 2011 Florida Keys Ragnar Relay. If you want a great team to have a lot of fun with and raise money for a children's fitness charity you cannot beat a Ragnar.
We'll see you in October 2010 for the Vegas Ragnar! WOOT!

All we have to do is make it more fun!?!?

Exercising has always been about letting my inner child loose. Remember the scene in "BIG" with Tom Hanks dancing on the keyboard in the toy store?

Time to start thinking of activity as fun and stop worrying about structure and routine. Just get out there and do what makes you happy!!

2011 ITU Long Course World Championships coming to Silverman

2011 ITU Long Distance Triathlon World Championships to be Held in Henderson, Nevada The International Triathlon Union, USA Triathlon, the city of Henderson and Lowery’s Multi-sport Races are proud to announce the 2011 ITU Long Distance Triathlon World Championships will be held in Henderson, Nev., USA, on Nov. 5, 2011. “We are thrilled to welcome this world class sporting event to Henderson,” Mayor Andy Hafen said. “Henderson is proud to join an elite list of cities and to showcase its ability to produce an international event of this caliber.” As the host city for the Nevada Silverman Triathlon for the past five years, the city of Henderson and Lowery have significant experience and expertise in managing an event of this stature. In addition, southern Nevada boasts 145,000 hotel rooms and the fifth-busiest airport in North America. “It is a privilege that only few in the United States have been given. To host the ITU Long Distance Triathlon World Championships speaks volumes of the hard working volunteers and city officials who have made this possible,” said Lowery. “Without the support and dedication of this great city, there is no possible way this event could be hosted here. We are thrilled to welcome this world class sporting event to Henderson, and we are confident it will be a huge success.” Perth, Australia hosted the 2009 ITU Long Distance Triathlon World Championships, a year after Almere, Holland staged the event. The last time the Long Distance Triathlon World Championships were held in the United States was in 1996 in Muncie, Ind. “We are thrilled to have the ITU Long Distance World Championships on American soil,” said Jeff Dyrek, USA Triathlon’s National Events director. “Henderson & Las Vegas will provide athletes with a great event and world class entertainment.” “The US is a very important region for ITU and we are delighted to be able to bring such a large event back to a country which has such a long and important history within our sport,” said Marisol Casado, President of ITU. About International Triathlon Union (ITU) The International Triathlon Union is the world governing body for the Olympic sport of Triathlon and all related Multisport disciplines: Duathlon, Aquathlon and Winter Triathlon. ITU was founded in 1989 at the first ITU Congress in Avignon, France and has maintained its headquarters in Vancouver, Canada since then. It now has over 120 affiliated National Federations around the world and is the youngest International Federation in the Olympics. Triathlon was awarded Olympic status in 1994. ITU is proudly committed to supporting the development of the sport worldwide through strong relationships with continental and national federations, working with its partners to offer a balanced sport development program from grassroots to a high-performance level. For more information, visit: www.triathlon.org. About USA Triathlon USA Triathlon is proud to serve as the national governing body for triathlon – the fastest growing sport in the world – as well as duathlon, aquathlon and winter triathlon in the United States. USAT sanctions 2,800 races and connects with more than 125,000 members each year, making it the largest multisport organization in the world. In addition to its work with athletes, coaches, and race directors on the grassroots level, USAT provides leadership and support to elite athletes competing at international events, including World Championships, Pan American Games, and the Olympic Games. Visit www.usatriathlon.org for more information. About the Nevada Silverman Triathlon  The Silverman Triathlon is a long distance triathlon held annually in Henderson, Nev. Branded as the toughest course in North America by triathlon icon Dave Scott and echoed by more than 2,500 participants over the past five years, the Nevada Silverman is sure to attract individuals and relay teams from around the world in the coming years. For registration or more information on the Nevada Silverman Triathlon, please visit www.silvermannv.com. Event Contacts Ashley Massi, Silverman Triathlon Media Manager Email: silvermanmediarelations@gmail.com  Mobile: 702.375.3266 Frank Lowery, Silverman Race Director Email: flowery719@cox.net Mobile: 702.400.2790

Product Review; The Right Stuff - NASA developed serious hydration for serious athletes

During my most recent endurance event (www.silvermannv.com) I was granted the opportunity to test an hydration / electrolyte replacement product that is relatively new to the market.  In case anyone from the FTC is watching and in the interest of transparency the product was provided at no charge for my use during this event and I am not being compensated by the distributor / manufacturer.
The product "The Right Stuff" is a concentrated electrolyte solution originally developed by NASA for use by the astronauts to combat the effects of dehydration - which seems to afflict every astronaut on every flight.   Dehydration affects me on every long course event I've ever done - extended training too.  No matter if it's a long swim, ride or run, I cramp - when I cramp I cramp bad - like debilitating rolling on the ground crying for my mommy bad.  I've tried everything to prevent the killer cramps but no amount or combination of hydration and  supplementation has ever worked for me.  My particular genetic make-up means I'm a heavy sweat-er and a salty sweat-er.  Cramps are just something I've learned to deal with...until this past weekend.

The Right Stuff  comes in easy to handle 16.5ml plastic vials with a tear off top.  You simply squeeze the contents of a vial into 16oz or more of any fluid you're going to consume and viola!  no more dehydration!  The manufacturer recommends 1 vial per hour of racing.   I downed 5 vials for a 6+ hr event and was utterly and completely cramp free during and after my triathlon.
After years of habitually suffering from mega leg cramps after 50 miles or so I was racing on eggshells anticipating the first twinges of muscle mis-fire and lock-up.  They never came.  I was so relieved.
I'm sure it will take a few more events to re-gain my confidence and compete without holding back for fear of painful cramps but, I feel certain I've found my electrolyte replacement supplement.

As to the aesthetics of The Right Stuff;  It's a little salty, a little tart and completely palatable.  It contains no carb's whatever.  I put 2 vials in a 32oz aero water bottle which I consumed within 90 min.  I had no issue with flavor -in fact its preferable over tap water.  I put 2 vials in a 3hr bottle of endurance formula (that contains no electrolytes) and could not taste the product.
I consumed the final vial in T-2 squirting the berry flavored vial into my mouth and chasing with 8 0z of water then heading out on the run.   I was free from any gastric distress throughout the race. 
I gave an extra vial to a fellow racer in T-2 who wasn't able to get his shoes on due to cramping.  He later passed me at mile 7.  I'm just glad he wasn't in my age group.
Based on my experience with The Right Stuff-USA I enthusiastically recommend you go to the web site www.therightstuff-usa.com and order some.  

The Silverman reviews are in!

Silverman is the best run and most challenging multi-sport endurance event on the planet.  That may be a grand statement but, Silverman backs it up.  In so many events the athlete's are so much chattel.  Go here, moo....go there, moo...Silverman treats the athlete's like athletes - individuals who have sacrificed in pursuit of a major goal who are about to attempt something rare and spectacular.  At Silverman you are special - and it feels good.  Furthermore Silverman treats fans, family and volunteers to an engaging and entertaining sometimes gut wrenching celebration of human spirit and extraordinary endurance. Race director Frank Lowery could run a school for race directors.  Every turn is flagged, every aid station well stocked and staffed by enthusiastic volunteers, every detail managed - nothing is left to chance except the athlete's ability to finish one of the worlds most grueling and relentless courses.

Sponsors get a high end audience, athletes get the challenge of their lives, Henderson gets a world class athletic event (that the world has yet to discover), volunteers get inspired and amazed and the sport of Triathlon gets elevated another notch by the professionalism, competitiveness and shear love of sport that Silverman creates.  Truly a unique happening even in this crazy sport we all love.

You can race the other-man races but you haven't met your greatest adventure until you've raced Silverman.

Silverman 70.3 in the bag

Sunday November 8th 2009 went down in the record book as one of the warmest calmest bestest days ever in southern Nevada.  The morning was cool and calm the afternoon warm with a slight breeze the evening brisk and still.  It was a day when 900 athletes put their fortitude and athleticism on display on the Silverman Triathlon course.  I was there in the 70.3 wave of 500 age group athletes that surged off the Hemenway Harbor boat ramp at 830am.  It was a great day and a great race.
I must be honest and report that my season ends with a big fat "Needs Improvement".  Which is to say I am not happy with my 6:44 5th of 13 finish.  I offer no excuses, I just didn't have what I needed to achieve my goal of 6:05.  I had a great swim in perfect water.  I exited the water in 37min feeling strong.  (I love swimming in open water)  My bike was a solid 3:26 on an incredibly challenging course.  I can't begin to explain how poorly I felt on the run.  Just blah - in pain - no oomph.  I actually considered quitting (something I never do).  I stuck it out and let my positive inner voice soothe my sniveling ego.  By mile 6 I started to feel better and actually negative split the 2nd half.  Still, I could not manage a 2 hr half marathon to save my race.
Maybe starting  new job or my son being hospitalized all in the month prior to the race played a role.  I don't know - I don't really care - I expect better of myself.  Thing is...I know I can do better.
I have some work to do.  I'm looking forward to next year :-)

Cycling Rites Of Passage - How many have you had?

Bicycling.com is a great site with great articles advice and tips.  I read it, you should too.  This blog posting is really funny if your a cyclist.  I can't say I've done all of these rites but more than half.

Cycling Rites Of Passage

Your coach should have a coach. I have a coach, do you have a coach?

Visit msnbc.com for Breaking News, World News, and News about the Economy

Living true to your beliefs.  Thank you Bob (I love your show, keep up the good work!)

Wisdom from my friends; rain that dances, thunder cloud and the wise Eagle

Jon Berghoff; The 400milerun

Lactate Threshold Work Outs - The Keys To Success

We're 7 weeks out from Silverman Triathlon www.slivermannv.com.  I've been doing significantly more running this season than I have in past seasons.  The reason being, my run sucks I have a squatty body with tree stump legs better suited to rugby than distance running.  Triathlon is a swim, bike, run race not a swim bike race.  That said, I want to improve my PR's (and run splits) therefore I need to attack my weaknesses.
To that end I start a 6 week series of lactate threshold track workouts this week.  I learned this from my coach Frank Lowery www.lowerymultisports.com.  These are painful (brutal really) sprint work outs that - moaning and groaning aside - are the key to success in terms of improving run times, efficiency & strength.
If your in Henderson NV on Thursday mornings between now and October 22nd - drop by the track at Green Valley HS and join me.
Here's what the work outs look like.
Each session begins and ends with 1.5mi warm up / 1.5mi cool down + stretching
3 x 50 yd strides + 2 x 100 yd strides - these start slow and build to sprint pace and help transition the body into fast run mode
Main set. - these are run at 90% to 95% of max effort.  The key is constancy - 1st lap as fast as last lap, focus is on form and pace - creating muscle memory and mental toughness. Rest interval is half the distance run (run 200 cool down 100 and so on)
Week 1. 2 x 100 6 x 200, 1 x 400 (1800)
Week 2. 2 x 200, 3 x 400  2 x 200 (2000)
Week 3. 1 x 200, 1 x 400, 1 x 600, 1 x 600, 1 x 400, 1 x 200 (2400)
Week 4.  1 x 400, 2 x 800,  2 x 400 (2800)
Week 5.   1 x 400, 1 x 800, 1 x 1200,  1 x 800, 1 x 400 (3600)
Week 6   3 x 1600 (4800)  
These are my work outs - yours may vary of course.
Last spring I used this series to set PR's in my 5k, 10K & 1/2 marathon races.
For the last two years I've taken 3rd place in my division at Silverman  (last year I shaved 44 min of my overall time and still I took 3rd).  In 2009 I'm looking for redemption.

The Silverman Triathlon - Follow me as I train to race the most challenging course in America

Silverman Trailer from Momentum Advertising/Production on Vimeo.

The Slim Pantry: 5 Weight Loss Products You Already Own

Weight Loss Products!
By Ben Kallen

When you're trying to lose excess fat, every advantage helps. Of course, your main tools are an effective exercise program, a proper food plan, and supplements that fit your lifestyle. But beyond those basics, anything that can boost your results is a plus.

Luckily, you probably have some safe, effective, and inexpensive fat burners in your kitchen already. Include the following items in your diet plan, and you can start losing more weight right now—without even making an extra trip to the store.

1. 
   
   Apple cider vinegar. While cider vinegar may not be the magic remedy your great-grandmother thought it was, there is increasing evidence showing that it can help you eat less and reduce the effect that carbs have on your body. The active ingredient, acetic acid, appears to improve insulin sensitivity and slow the absorption of carbohydrates, helping prevent blood-sugar spikes and excess fat storage. It can also make you feel fuller with less food.
   In a recent study published in the Journal of Agricultural and Food Chemistry, mice on a high-fat diet gained up to 10 percent less fat if they were given acetic acid than if they were given only water.
   Uses
   1. Mix vinegar with extra virgin olive oil and your favorite spices for a simple, healthful, and delicious salad dressing. In a Penn State University study, women who ate large, low-calorie salads before lunch ended up consuming 100 fewer calories during the meal itself . . . and they loaded up on extra nutrients as well.
   2. Combine vinegar with oil and herbs to make a tenderizing meat marinade.
   3. Add a splash of vinegar to top off soups or stews; this will brighten up the flavors.
   4. Add a tablespoon of vinegar before boiling, steaming, or stir-frying vegetables to bring out their fresh tastes and help them hold their colors.
2. 
   
   Cinnamon. This common spice has been found in several studies to help improve insulin sensitivity and regulate blood sugar, so it helps prevent the spikes and dips that can cause food cravings. This effect may be due to healthful antioxidant chemicals known as polyphenols.
   Keep in mind that most grocery-store brands of "cinnamon" are actually cassia bark, a close-tasting relative of the cinnamon plant. (If you want the real thing, look for "true" or Ceylon cinnamon on the label.) Both varieties seem to have health benefits, but be careful about using cassia in large amounts—it contains coumarin, which acts as a blood thinner and may cause liver problems when taken in high doses.
   Uses
   1. Add powdered cinnamon to hot or cold cereal, fruit, sweet foods, and even savory dishes such as curry or chili.
   2. For cinnamon-flavored coffee, mix a little into your grounds before brewing.
   3. Heat a cinnamon stick in water, apple cider, or even red wine for a spicy hot drink.
3. 
   
   Hot sauce and red pepper flakes. The active ingredient in hot peppers, capsaicin, creates thermogenesis; that is, it temporarily turns up your body's thermostat. Studies have shown that people who eat pepper-laced food get a small metabolic boost, and burn more fat, for up to half an hour afterward. Hot food also makes you feel full more quickly, so you're likely to eat less.
   Hot sauce and red pepper flakes are great flavor boosters, too, adding zest to meals with few extra calories. You don't need to ladle it on till there are flames coming out of your ears. A little bit will go a long way.
   Uses
   1. Add a few drops of pepper sauce to anything that needs spicing up, including eggs, soups, seafood, and even frozen dinners. (These sauces can be high in sodium, so go easy on the shaker.)
   2. Sprinkle red pepper flakes on pizza, pasta, or sandwiches, or add to sauces or salad dressing.
4. 
   
   Curry powder. This complex spice mixture, which contains such ingredients as turmeric, ginger, cumin, and coriander, was created as a shortcut for preparing Indian food. While each of the spices can provide a small metabolic boost on its own, they may burn fat even better when used together. Turmeric itself has a variety of healthful properties, and shows promise as a potent anti-inflammatory agent that can help relieve joint pain and post-exercise muscle soreness.
   Uses
   1. Add as needed to flavor Indian and South Asian dishes.
   2. Mix with ground beef to spice up burgers or meatloaf.
   3. Add to soups and stews.
   4. Mix with a little olive oil or light mayo as a dressing for chicken or tuna salad.
5. 
   
   Ice. Really? Well, yes. Regular old frozen water has several properties that can help you in your fight against excess fat:
   1. When you blend ice into a fruit smoothie or protein shake, you get a thick, creamy consistency with no added fat or calories. And you're likely to drink it more slowly, if only to avoid brain freeze.
   2. Making your beverages more refreshing encourages you to drink more, which is important when trying to lose weight.
   3. When you drink an ice-cold beverage, your body actually has to expend calories to warm itself up to a normal temperature. Nobody agrees on exactly how much of a calorie-burning effect this has, and it's probably pretty slight. But every bit helps.
   Uses
   1. Blend ice cubes or crushed ice with other ingredients to make thick and creamy protein shakes, fruit smoothies, orShakeology®. (Check your blender's instructions to make sure it's powerful enough to chop ice.)
   2. Add lemon or fresh mint to water, and freeze it in an ice-cube tray. Whenever you want a cold glass of fresh, calorie-free flavored water, just add a few of the cubes
   3. Don't keep your water ice cold while you're working out. When it's time for fast hydration, you'll want a slightly cool or room-temperature beverage that goes down easy.
   Get more tips and advice on how to get in the best shape of your life

Join The Discussion - What Are We Doing To Our Kids?

Obesity Effects Your Love Life Too

I could have told you this years ago (based on personal experience). Being overweight puts a damper on the love life (among other things). The Swedish Karolinksa Institute reports; Men who are "severely overweight" have a markedly decreased likelihood of getting married compared to men of "normal" weight.
The study seems to carry empirical validity as it followed 500,000 men from as far back as the mid 1950's. Men identified as overweight in their early adulthood where up to 45% less likely to be married in their 30's and 40's. While men without excess weight issues did not demonstrate decreased marriage rates.
And if that isn't enough to get you off the couch and into a fat burning work out program. The study made strong inferences about a womens preference for men - they are increasingly paying more attention to, and making spousal selections based on physical appearance than other factors.
See, exercise and proper nutrition have benefits beyond just living longer, you can be happier too.

Now here is a young man going places Go George!!

Climb to Kaiser

I had to dig deep on this one friends. A 155+ mile round trip journey from Clovis Ca. (500ft elevation) to the top of Kaiser Pass at the top of the Sierra's (9100+ft elevation) the "Climb to Kaiser" includes 14,000ft of climbing, panoramic vista's and multiple climate zones.

Most of the climbing is done in the first 83 miles of the ride. It is brutal, grinding, relentless uphill pedaling. From flat and fast to a grueling 18% incline, mile after mile after mile of uphill push. This ride is truly an extreme endurance event but, it attracts all ages and skill levels.

In it's 33rd year the "CTK" is an annual right of passage for those of us who believe "seeing what we're made of" is both challenge and fulfilment.

A new record was set this year; 8:04 destroying the previous best of 8:23. By contrast my effort took 16:10. I thought I missed the (5pm) cutoff at Kaiser Pass but was very relieved to learn I made it with nearly 30 min to spare. I make no excuses for my time. I achieved my goal - I finished.

The ride back was something I won't soon forget. 73+ miles of downhill. It was late afternoon by the time I hit Hwy168. Traffic was nearly non-existent and I let my trusty black Cervelo stretch it's legs. Tucked in aero position I bested 45+ mph in spots. My Garmin 205 finally petered out at 10:02 at 103 miles. After dutifully displaying my single digit pace for much of the ride it just couldn't go on.

Once we'd cleared the final mandatory check point at the top of Auberry Rd, 3 of us grouped up and flew the 25 miles alternately passing and being passed to the Millerton Store water stop. Rarely does one get to go so fast, smile so much and feel so free.

The Coup d'grace was the welcoming committee cheering and ringing cowbells as we pulled into the finish area. I was overwhelmed by relief and success. I must admit I nearly cried. I love riding my bike but, I was so glad to get off just then.

Want to see more? Take a look at a slide show of riders

Still want more? Get a break down of the route

Want to know if you have what it takes? I'll see you there next year.