The Curious Case of Jason Gradyan

For me fitness is _______________ (fill in the blank).
For some it's a path to weight control, for others a recaptured youth, for some a passion and others still its an obsession. I'm an all of the above.
One thing I never counted on when I began my journey as an adult athlete was how inspiring my fellow athletes would be to my experience. I train and compete with doctor's, MBA's, lawyers, accountants, stock brokers, stay at home Mom's, high school principals, heavy equipment operators, college students, actors and performers from Las Vegas shows, former special forces warriors, architect's....the list is infinitely varied and rich.
The most inspiring individuals are those who have had to overcome the most. When I'm aching and bitching about another 5am training run or swim, the man in this story pulls up in his pick-up and wrest's his chair from the back, laughing and joking calling our greetings, and I am humbled to silence.
The following article was written by Eugene Kaufman for The Vegas Longevity Runners Blog. Take the time to click over and read; The Curious Case of Jason Gradyan

"Never give up on your dreams" Jason Gradyan

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

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 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

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.