Last Friday at an intense exercise class I lead at a local company, a new participant had a bit of a rough time, especially at the end. It’s happened before from time to time with my private clients as well. Feeling over extended, then weak, light headed and even a little nauseated. It can be the start of an illness, not nearly enough rest the night before or, in rare cases, pretty significant dehydration. Don’t even THINK about coming to one of my classes or a private session with a hangover!

But much more often, the problem is simply low blood sugar. The body needs adequate easily accessible carbohydrates in the bloodstream to deliver the goods for an especially challenging workout. So what should you eat before the workout? That depends on how soon before the workout you eat. Here’s a simple formula that should work well for you:

Three hours before: A balanced meal of roughly equal parts protein, grains and produce (fruit or veggies)

Two hours before: A light snack with a protein/carb mix like yogurt, trail mix and a little fruit

One hour or less: one piece of a high water content/low fiber fruit like melon, grapes, peaches or plumbs

But the most important thing is to try to keep your blood sugar stable throughout the day with small, frequent meals and snacks.

hanna

My tribute to an awesome furry friend:

Last Walk Grieving for a Pet

Here’s an eating checklist you might want to review to make sure you’re doing everything you can on that end:
1. Veggies 3+ times/day
2. Enough H2o to keep your urine pale to clear throughout the day
3. Lean protein at every meal and one snack
4. Only whole grains, and no more than 25% of your total daily intake
5. Late afternoon snack w/fat, fiber and lean protein (i.e., fruit and cheese or nuts)
6. Small dinner with 2/3 veggies; 1/3 lean protein
7. No empty calories (sweets, greasy food or creamy sauces)
Both weekly strength workouts should be very demanding and you need to include at least one shorter (20-30 minute) super intense cardio workout each week, plus 2-3 longer moderate-to-high intensity cardio workouts per week.Be very honest and objective with yourself about all the above items. I’d be surprised if there wasn’t still some opportunity there.Come check out the special offer on our new small group training program, Club TVT at Tri Valley Trainer!


Every once in a while, a client surprises me. I’m not surprised about their commitment or strength of character. And I’m never surprised about their potential. What gives me a kick is that rare occasion when a client does everything I ask them to do. And when they take the principles we discuss so seriously that they want to rigorously test them in the ultimate workshop – personal experience, this may be the best job in the world.

This is Jon. He’s a great guy and a no-nonsense type who had a specific agenda when we started and was willing to do what he needed to do to make it happen. Here are the results in less than three months of training and modifying his eating habits:

  • Nearly 40 lbs of fat lost
  • Body fat percentage cut in half (now in the low teens)
  • Strength gains between 50 – 70%
  • More than double aerobic capacity compared to pre-training condition

Jon’s 62 and has a desk job. He’s also well on his way to eliminating a chronic shoulder injury as a training obstacle (his every day functionality was severely limited at the start of our training).

What’s special about Jon? What distinguishes him from some of my other clients? He’s more intent on getting everything he can out of our work together than he is vulnerable to the other distractions that could easily pull him off course (backsliding and skipping between-session solo workouts; eating impulsively). He’s simply made addressing the issues that brought him to me in the first place a top priority, and kept them as such.

Thanks Jon, for giving me one more (big) reason to love this work.

This has absolutely nothing to do with fitness or nutrition. But what the heck:

If you have followed this blog recently, especially in light of my extremely infrequent posting schedule, first, congratulations on your patience and thanks. Second, in light of my focus of late on more interior concerns than that of the body, you may have noticed that I’m defining health and wellness much more broadly these days.
For the last decade or so, I’ve been studying spiritual disciplines, philosophies and writings whose common underpinnings seem to be the illusory nature of the physical world and the simple but powerful assertion that the one true end to suffering is the radical acceptance of “what is”, or, simply, forgiveness.
The first concept may seem ridiculous since our senses quite clearly support the existence of a material universe. But the most sophisticated and respected areas of science seem to eerily parallel this idea. Quantum physics and quantum mechanics both postulate that what we hold to be true, in a practical sense (solid matter is truly solid and physical characteristics are constant and observable as such), is basically not the case. And if at each deeper level of observation (object, material, molecule, atom, sub-atomic particle) one can observe nearly 100% open space, that blows the idea that if you can see it and touch it, it must be real. So, now if nothing in our world holds constant or has predictable behavior, and the vast majority of it is just empty space anyway, then for all practical purposes, this whole drama is just a big dream.
I also understand the reluctance to embrace the idea of unconditional forgiveness. It seems weak, stupid or both to eschew moral outrage and associated responses in certain cases. But neither acceptance nor forgiveness precludes appropriate course correction or remedial action. If injustice occurs, it must be addressed. Emotional charge can be an effective catalyst for change but all that’s really required for right action is good judgment, courage and conviction. But revenge, retribution, and escalation has a pretty dismal track record in both the areas of group dynamics and individual relationships.
So I woke up this morning, as I do most mornings, with a mix of commitment to these ideals and predictable difficulty applying them in my daily life (the paradox of duality and separation). And I became that someone I care for is currently hurting in a deep and profound way. So I found this link that I thought would be helpful, intending it for her.
After I watched it, feeling the way I’d hoped she’d feel (at least a little bit), I realized that it’s for me. It’s for her. It’s for all of us.
If we want it.

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”
~ Catherine Ponder
“There is no love without forgiveness, and there is no forgiveness without love.”
~ Bryant H. McGill
“To forgive is the highest, most beautiful form of love. In return, you will receive untold peace and happiness.”
~ Robert Muller

Does this woman (second picture) look happy? As in “As they shouted out with …”? Yep, looks that way to me too. This is Linda, the runner up in the corporate fat loss contest I wrote about a few times over the past several months. Remember Darell? http://45yearold6pack.blogspot.com/2009/10/next-level-update-on-darell.html
Well, Linda wasn’t too far behind Darell in body fat percentage lost at the end of the three month contest, and she was a good margin ahead of everyone but Darell. What made this achievement even more extraordinary was that she did it with almost no exercise. She attended a few of the classes I taught, but maybe only got in a dozen or fewer workouts over the entire three months, if even that. So that gave me the opportunity to basically stratify the results of simply implementing the nutrition improvements (which she nailed with precision and consistency) in the fat loss equation.
The bottom line? It’s what I’ve said more times than I can count. If you want to get fit, exercise. If you want to be lean, clean up your eating (composition and volume).
As for exrecise, over the past few months, Linda has since made a commitment that is as firm as her new muscles, as you can see from the more recent picture. I’m very proud of her and thrilled to be a part of her process. She’s now in two of my weekly classes so I regularly trot her out as inspiration for fellow students. She’s a great sport about it and a great example of what you can accomplish when you finally get serious.
**********
Earlier this afternoon I was holed up in the bedroom wrapping presents for my kids and watching three shows on my computer (Hulu.com) I’d heard good things about but hadn’t yet had a chance to check out: Modern Family, Cougar Town and Glee. Who needs cable?

Last night I had a singularly bizzarre, yet surprisingly uplifting experience. A friend of mine had a little too much to drink and is a hurting pup this morning. About 11pm last night, he was feeling very little pain but I was as uncomfortable as a guy with a sunburn wearing a burlap suit. He took the time to come find me and hang with me, making all the difference in the world. In between, he was in need of a little assistance that I was able to provide, which I would describe simply as, well, messy.

I called to check on him this morning, and he was licking his wounds, but also feeling badly about what he thought I’d had to endure as a result. While the truth was that my little “task” was a gift sent to me at just the right moment. It allowed me to take the focus off of myself, attend to a simple, clear priority that benefitted someone I cared about, and was the definitive symbolic conclusion to a night I was ready to have concluded.

A sense of peace followed.

So I wanted him to know he deserves not my forgiveness, but my thanks.

Feel better, Buddy.

“You can search the whole universe and not find a single being more worthy of love than yourself.”
– Buddha

Storms have been passing through my town (and my head) lately, so when the opportunity arose to get out of the house (and my busy brain, at least a bit), my eight year old son and I headed downtown to finish up some Christmas shopping. There are several cool shops on Main St (just down the road from where I live), so we braved the elements and started out on our adventure.

After about a half hour of shopping, we planned to go to a Japanese place we like (yes – Ian is a sushi boy!) but it was closed. So instead we stopped by a place that was recommended to me recently called Cafe Main.

Oh my God! The pizza was amazing! We had a small steak, zuccini and tomato combo. They make their pizza’s in a wood oven and the thin crust was browned to perfection. Since we split the small (saving room for hot chocolate and a latte across the street), and ordered water, the whole lunch cost only $6.50 (before tip). Top that!

While I was there feeling quite blessed, another reminder snuck up on me and gave me pause to reflect and enjoy some gratitude about the unconditional love I’m surrounded by in my life. That reminder was courtesy of a little companion I keep on my wrist. It was developed by a former client of mine and her best friend. I have only had it for a few days and it’s already made a big difference in the quality of those days. Check it out:
And breathe …
© 2011 TVW Blog (title TBD) Suffusion theme by Sayontan Sinha