Please head over to Eat Love and Train to get the latest, this page is no longer maintained! Thank you!

Sunday, December 30, 2007

December in Barcelona

My mom turned 50 on Dec 16. I thought that would be a scary time for her, so I came up with a distracting gift, I thought, let's give her a one week vacation as a gift. Thinking of places to go, Barcelona sounded the best. I knew it had architecture, beaches, history and mild winter climate. I thought it would be good to be in a place where I can read the signs and speak to people. I thought I could speak Spanish until I got there I found out that while they do understand it, the people of Catalonia won't really speak it.



On arriving at the airport, I spoke to a kind information office lady and bought a detailed map of the city in which our hotel was at the opposite end of where we landed. Got a cab, told the guy where to go in Spanish and proudly took off. 30 minutes and not one traffic light stop later we were at the 4* Vincci Con dal Mar, a very pleasant hotel, with a minimalistic design and very Zen atmosphere. I chose a hotel that was close to the beach, the metro station, and was in a new area built for the Olympic games. That same afternoon we went out for our first walk and our first meal.

My first impressions was that the neighborhood was stunningly clean, with very well organized traffic. We took a walk in a very futuristic looking park, then took off to a mall to get something to eat. We had some great Thai food, and were happy that the sea is so close that all seafood was fresh and tasty. We planned the first day.

THE GOTHIC TOWN

We spent the whole day exploring the heart of the Barri Gothic, with small winding streets, hidden yards, cathedrals and small antique shops. Beautiful trees, happy looking people and not too many tourists.

The main tourist street which takes you from the square to the sea port is about 1.5 km long and was planned as an architectural parade of modernistic houses, everywhere we looked, there were building upon buildings of beautiful architecture. The facades didn't look old, on the contrary, they blended in with contemporary construction. Anywhere we looked, I just wanted to pull out my camera and use up all my shots.
We had our first coffee at a chocolate and coffee shop over 100 years old, in La Rambla, the main walking street. Very deep and penetrating bite of chocolate served with each coffee made it worth every second. The exterior of the shop was amazing - colorful mosaics, shiny windows and fairy tale decoration. The waiters were fast, a tad snappy and very busy. I was proud to order in the local speak!



Here are a few pictures from the cafe!

The beautiful exterior!

I love small alleys like this and the old town abounds in them!


The house with the umbrellas. Used to be an umbrella shop, now houses a bank! Juan Miro is author of the dragon on the side!

This dragon!


The Gothic town is like unwrapping a present. Inside the stone walls are cathedrals, museums, churches, hidden courtyards, geese, tangerine trees, palm covered alleys, birds, small markets.

Like this little balcony, on one of the entrances to the Gothic town!

Or think about walking through a dark alley and stumbling on this yard, that turns out to be a plaza!


Placa del Rei!


Fountain in the Barcelona Cathedral yard.

Unfortunately, the beautiful exterior of the cathedral itself was being restored!

Too bad!

So we kept exploring the streets like this:


Every door, every lamp is worth marveling at!

We kept finding small squares everywhere, like the back of the archaeological museum here!


Or the entrance to this building! It houses administrative staff and the fountain and palm tree. The mosaic walls are centuries old!


The museum itself is so large it would take you over 3 days to look at it all, we only had time to walk under the remains of the old roman wall, very well preserved before the museum closed for a 3 hour afternoon siesta! I think most people would be pleased to have seen just the exterior, with the high walls, thick shadows and complex ornaments!

The museum has a few levels, and a fully preserved church inside!

From La Rambla, we went west, to try to find an old church and monastery. One tricky thing about having a map as your only guide is that you eventually end up in a bad neighborhood, with no tourists around and small shops with dead chickens hanging off the ceiling, weird smelling cafes and small dingy bakeries. People smiled though and my mom proudly said this used to be a really bad neighborhood but look now, how much better they made it, no drug dealers or nothing. I am just glad we made it here after they made it safer.

Iglecia de Sant Paul de Camp


Funny, on the way back, we saw a huge cat sculpture, that turned out to be the work of Colombian Artist Botero! No guidebook told about it and it seems like the statue has been in Barcelona for over 20 years!

From the back, it looks like a huge hipo and is known as the Fat Cat Sculpture!

Here is Botero's version of the Mona Lisa!

The Gothic town also hides official buildings, like the town hall, and government palace, which I didn't find all that striking, but the commotion around them was. We kept walking toward the Picasso Museum, which had an entrance you could reach from 4 sides, and thanks to my Spanish language skills we made it inside after not too long of a misunderstanding.

The museum contained over 3000 pieces of his work, some of which so popular it's hard to believe they actually exist in original. There is something about seeing a piece of art too much that makes you marvel at the fact it really exists somewhere, in a semi pristine version. I was most impressed by his ceramics and early work, before he went into the experimental and cubist phases.

We ended this trip walking down to the central train station, and sitting for some wonderful coffee! We saw this interesting fountain like structure that just made us wonder!


There is something about Barcelona that makes you want to paint, play music or at least fall in love! It would be a wonderful place to write a book.



Started two of the most sightseeing filled days at the central Plaza de Catalonia in the famous cafe Zurich...again, the best coffee in town. We got on those blue touristic buses that let you get off at sites so you can make the most of your day.

A CITY OF GAUDI

What gives Barcelona its architectural splendor, it's fairy tale like atmosphere and growing beauty is definitely due to the genius Gaudi, who lived a humble and charming life, away from society, but immersed in beauty. He had the chance to live in an era where people revered great minds and in a country where his genius was supported so that his visions could come to life.
The Casa Mila, also known as the rock quarry, with its ocean like exterior and chimneys like smoke. We had the chance to look inside, where apartments from the early 20s look amazingly modern, spacious, well-lit, and lavishly furnished. I can only imagine waking up and walking on one of those balconies!

A beautiful place to take a walk if heights are your thing!

And if you enjoy stairs!

We went on to the Sagrada Familia, a project Gaudi knew would take more than his lifetime to complete. He meant it to be a a cathedral for people to worship their lord together. He wanted it to be built entirely of donations. Strikingly, it's such a huge endeavor, it's taken almost a hundred years to build what we see today and it's constantly in construction. It's a miraculous site, mixing what was built while he was alive, what his contemporaries made of his drawings and what will probably take wild imagination to complete! It's nature built inside stone. It's trees that turn to ceilings and battle scenes that thrust swords inside walls, it's nature and fruits and animals and gardens and sand and trees all rolled up into one ever growing cathedral!


First view of the cathedral!

When Gaudi was asked if he is worried he will never see it finished, he said that he is building for someone who has all the time in the world. The Lord is in no hurry, he said. Indeed.

Right above the entrance! Тhe details are stunning!


Gaudi's works were very much inspired by the ingenuity of nature. Even the columns inside were meant to look like tree tops, for the light to shine down like it does through a tree canopy!

This section was done while Gaudi lived, and you can tell!

The park Guell was built to show that Barcelona could have it's own British style beautiful gardens, funded by Guell and designed by Gaudi, the gardens are breathtaking, on a nice small hill, where now there are houses, private schools, shops and restaurants. It was a refreshing hike up to see a fairy tale land unfold!


The two houses at the entrance all made of ceramics/mosaics! Sugarlike!

The world famous lizard fountain!


The columns make you feel like you are in the deep heart of the forest, among century old trees and support a very large terrace, laced with beautiful benches!

The pointy house was where Gaudi lived and now is turned into a museum!
He lived a humble and beautiful life, most of the objects in the house were handcrafted as if from another world! Soft lines, touches of nature and lots of wood and color are everywhere!

They say Gaudi had his workers sit in the benches so they could be molded perfectly to the back!

Walking on the sides of the terrace overlooking all of Barcelona all the way the Mediterranean, there are what seem like sandcastle molded columns, very much like sea waves, supported by women statues, as if suddenly appeared in the stone.


Feeling small here!

On the way back, the bus turistic stops at the Barca football stadium. Most of the people get off here to look around and take a tour. We just didn't feel like football that day.

THE PLAZA ESPANA AND MONJUIC

A cold and windy day followed, but the weather was kind, no rain. We proceeded to the Placa de Espana, something as big as the red square. You are met by two large red columns that open space to a long succession of water fountains, then in the distance is the Museum of art, which used to be a castle!


Not extremely ornamental, but very impressive!


Museum of Art! They have a ton of stairs, since this is actually Monjuic hill, that has a lot of sites on it, some of which we proceed to see!

The people of Barcelona had the foresight to build a small village that contains replicas of typical Spanish village buildings, each carefully marked. The site also contains craft shops, galleries, restaurants, it's wonderful, clean, realistic and picturesque, it's amazing that they did it almost a hundred years ago!

As we enter, small shops open up to the left and right! There is glass being blown, clay baked and embroidery made, very very calm and inspiring atmosphere!



There are stairs, alleys and entryways everywhere you look that take you to a different spot!



I love the Mediterranean looking part!


You could almost believe you are in a real village!

On the way back, we looked at the port from the high point of the Miramar gardens, the weather was not welcoming, but the view was great! Here is a low point in our trip when we got somehow lost on the map and could not locate the famous cactus gardens. We walked around confused, got very cold then went on to see the aquarium!


Тhe Barcelona Aquarium is famous for its 80 meter glass tunnel. I was stunned at how huge the sharks are. Having worked in the waters of the Caribbean, I knew these weer full size reef sharks. I loved seeing the stingrays, my favorite see creatures! It was a wonderful trip underwater, even if for a couple of hours.



The coolest creature that I saw was this tiny seahorse that looks like a piece of floating grass!

Back outside we had some wonderful fish at the port and kept exploring!
We walked out into a neighborhood I wanted to see, because the beach was there. It was all parallel streets, wonderful small houses...

...and churches like this! Barceloneta is wonderful!


To the west, the Port Villa opens up!

We finally made it to the beach where the wind was insane, but it was wide open space, the sound of the waves, people walking against the wind and the feeling of this place being absolutely gorgeous when the weather was nice, but oh well!


Can you way "wiiiind!"

Shortly after dusk, we got terribly lost in that small neighborhood, ended up walking in the wrong direction, felt dumb for about half an hour, then asked for directions and got back safe! If you have to get lost, this is the perfect place for it!

We left the walk in the Ciutadella park for the last day. The weather was kind, some drizzle, but just enough to make the air fresh and not to dampen our tourist spirit.


One of the two statues at the entrance of the park, where funny enough, you can even drive, if you keep it under 10 km/hr.

The Catalan Parliament. You can get very close even during working hours. I didn't seem like it was open for visitors that day.


Another major sight in restoration. Despite the cold, ducks, gulls and swans are walking around, swimming and creating commotion.

This is what it looks like when not in restoration!


The museum of zoology, apparently not in restoration!
There were many many school children all over the park writing assignments. They were also using tangerines from the trees to throw at each other :)

This was right at the north exit from the park and on our way to look for the Arc de Triumph!

The broad walkway is boarded by ornamental lights, benches and tall palm trees.


The arc! This enormous brick arch served as the entrance to the 1888 World Exposition site.



Close shot of the ornaments! Remarkable!

Every night, we would think of the picture of the Santa Ana cathedral and wonder how we missed it. We set out on a small trip to find it in the late afternoon. We sure did! It was a block away from the Picasso Museum and well hidden among the walls of the Barri Gothic.

The entrance with its ornamental doors!


It's truly amazing that from the inside all these windows are painted, but you couldn't tell from the outside!

See?

We later had a wonderful cup of


cappucino!!! One of the best ones in my life :)


We took a walk to a shopping mall, by the amazing skyscraper called Torre Agbar. It was built to look like the peaks of the Monserrat mountain, but it's more like a huge out of place geyser.

Pedestrian view!

We did some shopping, had some wonderful salad and calamari for dinner and spent our last night happy that we had done our best to see and feel Barcelona. We decided that we would spend the next morning walking around the Gothic area again, we just wanted to breathe that atmosphere again!

Needless to say, that last day we saw some old buildings that we had missed. Sometimes what's so close can seem invisible. Like these lights at the hotel. I only saw them seconds before leaving!

They were free hanging from the ceiling, like soap bubbles!

In recap, I am planning another trip to Barcelona. I would like to learn the language better before I do that, and visit more of the surroundings. Fall sounds like the best season for it!

Friday, December 28, 2007

The body image Grinch


















I closely observe how judgmental people can be of others’ looks. While the politically correct spirit of today forces us in the right direction, in my culture, it’s acceptable to make a negative remark of someone’s looks. While this fact doesn’t make it more pleasurable, the holiday season abounds in body shape judgments. Take for example a family get together for Christmas Eve. Food abounds, people are jolly and merry and someone says:” hey, don’t you think Joe is a tad heavier, he’s grown a belly or something”. Or take my high school class reunion from last night. We hadn’t seen each other in 9 years. First thing a guy says is: “hey, aren’t you a bit heavy for someone who works out?”. While Bulgarian culture is known for not making a difference between muscle and fat, and girls you see in the street have the body composition of a gummy bear, this is not exactly what I want to hear. Being a girl, all sorts of memories from high school body image issues resurface, and I have to spend half of my last day of Christmas vacation, fighting them and bringing myself to normalcy.

I have discussed this many times with clients, since the same things happens to them over and over again, and while the small imperfections that prove that people are not walking billboards don’t normally bother us, finding that they bother our closest friends and relatives is definitely a holiday downer. I call those body image critique specialists body image Grinches (BIGrinches), because they tend to steal the spirit of the holiday season. Funny enough, they are often the ones that don’t like to be in the BIGrinch’s spotlight.

At the same time, a lot of us have reason to be one way or another, and while some changes in body composition are often the result of being inactive and having a poor diet, the target of the BIGrinch might just be another person going through a hard situation or fighting through a time of bad health in their life. So think twice before you pass your judgment on:

Cousin Pete – over the past few years every time you see him for Easter of Christmas he looks like he’s working out, but he always eats too much, looks tired and he has a beer belly. He doesn’t drink, which makes it even weirder. This Christmas he looks strong and fit, his arms and legs look great, but his belly is bigger than ever. What you didn’t know is that he has diabetes type II and the triglyceride levels of a 70 year old heart patient. He feels tired all the time, so getting to the gym takes him a lot of effort, he is still not used to his medication and feels a bit depressed over losing his favorite foods. Not chatty this year, Pete? Let’s see if poking some fun at you over the arctic survival pack is going to make it better.

Aunt Lila – whatever happened to that happy, vital spirit? Aunt Lila looks tired and down. She’s gained at least 20 lbs since Easter and she’s lost some of her wonderful hair. She has bags under her eyes. You ask her if she has problems with eating too much sweets, and she breaks down. What you don’t know is that she has gastritis, which doesn’t let her absorb vitamin B, she is on antidepressants because uncle Jack is cheating on her and she sent her kids off to college this fall. See if her pounds will magically melt off if you buy her a gym membership. No worries, you have a whole year to think of another gift.

Your mom – you haven’t seen her in three months. You take her shopping and find out that she now wears a size larger than the last time you did that together. It’s sad in the changing room and you know better than to make a witty remark of her growing waistline. She’s been on a diet this whole time, to no avail. Her waist to hip ratio has grown and since you know that she has a history of thyroid problems, you get her a doctor’s appointment. Smart kid!

Your nephew Jim – he used to be the coolest kid in school, smart, strong and on the basketball team. His skin looks thin and pale, he doesn’t smile and looks like he hasn’t slept in months. He’s gained some weight in his hips and chest and he looks wimp and unmotivated. What he doesn’t want you to know is that he was just diagnosed with a hormonal imbalance and his testosterone has hit rock bottom. See if getting him a beer will cheer him up, don’t think so!

Your sister-in-law Gina – she’s a fitness trainer, former volleyball player and the high school beauty. She won a pageant once. You want to mention something about her hips, they always seemed sort of out of proportion with the rest of her body and those arms, they just can’t be all muscle. She is no longer a teenager and her job makes it hard on her to keep in the best shape possible. What you don’t know is that she has an estrogen imbalance, a metabolic condition where her body cannot utilize estrogen properly, so her thighs look big and bulky, while she boasts flat and beautiful abs. Don’t mention thunder thighs, unless you want to test her kung-fu.

So, the next time you see the ones you love most, don't steal the holiday spirit. Better yet, focus on you!


Saturday, December 8, 2007

No need to feel low about low carb

Most people cringe at the thought of cutting out carbs drastically. They report initial weakness, tiredness, feeling a lack of energy in the gym, loss of muscle tone and a general feeling of no well-being.
Our studio is a huge low carb lab. We have the rare chance to watch hundreds of compliant and not so compliant people that have chosen to follow the low carb approach and have modified it to suit their lifestyles. Very often, while explaining the benefits of a low carb approach to a new client, I get...well, I did the protein thing and it didn't work. I got so and so side effects, I lost some weight, but I felt terrible. When did the low carb approach become high-protein?



Let's look at the composition of a low carb diet:

* low carbs
* moderate protein
* high fat

It's as simple as that, yet many people disregard it's simplicity. They fight against the fat that is going on their plates harder than they fight the stubborn fat on their abs.

The people that report feeling low on low carbs usually have done one or more of the following:

* limited calories and carbs at the same time
* did not eat high fat
* ate too much protein
* ate too rarely and too little

There is an inherent need to do things right when cutting out carbs:

* eat at maintenance at first and only lower calories if fat loss does not happen for 2 weeks
* set your protein anywhere from 0.75 to 1.25 grams of protein per lb of bodyweight depending on physical activity and gender
* set your fat intake above 65% of total calories
* choose highly nutritious foods that naturally contain both fat and protein
* do not rely on dairy to fill your protein and calorie needs at least at first, since most people report unwanted digestive trouble when they do that; use dairy as a flavor, not as a main staple of your meals
* follow the approach for a long time, e.g. 3-6 months before you judge how you feel

Here are some of the benefits on eating lower carbs that I have experienced during the past 4 and a half years:

* improved body composition
* improved immune system status
* higher amount of muscle
* better mental clarity and improved concentration
* less frequent blood sugar drops
* improved digestion
* improved sleep
* improved joint health

I have frequently asked does one need to stay in ketosis to reap the benefits of low carb? I believe it is not so. I think the only times we need to drastically reduce carbs (e.g. <20-30 grams a day) is when we want to remind our bodies they need to rely on fat as a fuel source. Appropriate times are:

* after a number of days with higher carbs
* after a high carb cheat meal
* during a fat loss plateau
* before periods when discipline eating will not be possible
* in the beginning of a longer dietary cycle that includes calorie restriction

I also believe that the food choices are what makes the low carb approach successful. I constantly see frustrated people that have eaten nothing but chicken breast and white fish and greens and feel terrible.

Here are my top favorite low carb staples:

PROTEIN:

lamb
pork
salmon
beef
liver
cod liver
whole free range eggs
parmesan cheese
feta cheese
cottage cheese
whole yogurt

VEGGIES:
celeriac
celery
broccoli
spinach
cabbage
zucchini

FATS/OILS:

butter
olive oil
coconut oil

A typical day would therefore include:
(for a 125 lb female on a weight/fat loss cycle)

Breakfast:
3 eggs
cup of yogurt
broccoli

Lunch:
salmon
cabbage salad

Snack:
cod liver

Dinner:
spinach with butter
cottage cheese

I have recently discovered the convenience of canned raw cod liver, which is extremely rich in vitamins and essential fatty acids and ranks very high on the satiety scale.

A lot of people like to take a meal off a week, and I think that is perfectly fine if you are reaching your goals. If not, I find that strict dieting can still be fun with foods like:

peanut butter
coconut milk and cream
sour cream mixed in with protein powder
all natural hot cocoa

Last, but not least, limiting carbs still leaves place for limiting calories. Since most low carb foods are also rich in nutrients and energy, measuring and weighing becomes an important factor to success. Truth be told, 80% of my clients have great results without ever tracking quantity and relying on their body's ability to self regulate. Those of us that have a long history of dieting and hard time shedding body fat should definitely respect the calorie law. We are also the ones that would mostly benefit from refeeds, calories cycling and other approaches we can integrate withing the low carb lifestyle.

Tuesday, November 20, 2007

Spider Games 2007

You outperform when faced with the only option of winning. Sunday, Nov 18, was the first competition in my life. I never competed in anything, because I never trained any sport that I was serious about and honestly, I never had it in me to go out and play against others. Last year, Milko had the idea to start an annual competition with 12 events that would give our clients, friends and other trainees that work out religiously, something to train for. He called it Spider Games and the trial competition was such a great success that we were happy to have it again for a second year! I decided to compete a few months ago mostly for the fun of it, but when the time came, I felt determined to win.

Here are shortly, the feelings, thoughts and events of November 18!

The waking up part
It was a mixture of sleepy, excited and anxious. I drank tons of water and coffee, made some scrambled eggs, had an apple and took a long shower. I visualized going through the events that were hard for me.

The shoulder part
I woke up with pain in my left posterior shoulder. I got it slightly impinged a week ago and it had gotten better, but here it was again! I thought could this be just psychosomatic, maybe I am scared of losing. I was dreading the push ups, one of the events I could be easily beat in, had the pain persisted.

The husband part
Jonas was extremely supportive, talked to me, calmed me down, rubbed my shoulders and the world seemed brighter. Sometimes I feel like he's right out of an American movie, but I guess that's what I get for marrying an actor.

The rain part
On the day we had 4 events outside, it was raining and the temperatures were freezing. Just the type of motivating weather I wanted to see through the window. I jammed more warm clothes in my bag.

The music
On the way there, it was all about getting high on music. Disturbed did it.

The competition site
The competition was happening in a large hall where there were about 100 women dancing with touring aerobic instructors from all over the world. It was extremely noisy and we set camp at the farthest end. The music was loud and it both helped and didn't help focus. Loud music numbs your brain, but if you need quiet to focus, like I do, you are screwed.

The support
My mom and dad came. Some of our clients were there, taking pictures and cheering! Most of my trainers were there, and most were also competing. I didn't lack support!


Тhe sound of "alone"

Once the events started I thought man how am I going to focus, but then as soon as it was my turn, everything shrank to insignificant sounds and sights, people and friends and family disappeared and I was all alone doing what I was supposed to do - my best.

The events

1 RM deadlift


Out of the 7 women, most lifted over 80 kgs. The only girl that could beat me can't deadlift all that well, so I thought she won't do over 80. I had planned to lift 90 kgs and save my strength for the other events. She did 90, and I went crap, what now...I went for 92.5 and it was no problem. Then the boys said go for 100 kg. So I did.

1 RM Military Press

I had only done 35 kgs for max attemps. I lifted 37.5 kg. It was ugly hard.

1 RM lunge

I was sure noone could beat me here and I had done 65 kg before. To my utter surprise the girl next to me did 70. I did 72.5. It was scary, but I did it. I was amazed at how concentrated I was after I failed one of my attempts because my step was too short. This one was thanks to Milko, who believed I could do more. To me, the 72.5 kg attempt was the absolute max.

Push ups

This was never my strongest. The girl, who was my only competition is a natural born athlete, really broad shoulders and she could always do a lot of push ups and pull ups. She got 28 and I got 19. Milko didn't like her form on 11 and mine on 1, so I ended up winning. Close, huh!

Airborne Lunges
The most a girl did was 10 per leg. I cranked up 35 with my right leg and then stopped at 12 with the left because I had already won, I didn't need to show off. Truth be told, I could have done 50 per leg, it's just easy for me. Тhis was the only event where I was smiling!

The L-sit
With the L-sit, there was no way to win, I had to stay there, hold and not listen to the pain in my palms, hold, stay and just bite it. All I got was 46 seconds, enough to place second.

weighted pull up
The mechanics of how I do a pull up changed dramatically with posture correction so I lost a lot of my strength there. I feared I wouldn't be able to do 1 but I got a pull up with 5 kg weight on my waist. I attempted 6.25kg and failed. I placed second.

pulls ups
At this point I was so exhausted that I only got 3. I would have gotten more fresh on a good day. Not my strongest and something to really focus on for next year.

By the time we got on the track for shot put, long jump, sprint and 1200 m run, I was tired, cold and beat. Waiting between events was the hardest part. The sprint, I ended up second. The run was the event that was going to win it for me. So I ran. The first two laps I was ahead of all runners, even the guys. Milko told me to slow down. Even then, the freezing rain and cold got me. The last two laps were agony. Then I beat the girls.

Here are the videos from the inside events:





Wednesday, November 14, 2007

Still not losing fat?

I spend at least an hour a day explaining to frustrated people why their fat loss has stalled, slowed down or not ever happening. I see a lot of explaining, complaining and meet a lot of resistance when people find out they need a pretty accurate estimate of how much they are eating! I loved this video that Leigh Peele shot to portray just how easily we can fall into the trap of thinking we are doing everything right!


Here is my list of foods that people love to measure more of!

* olive oil

* peanut butter

* nuts

* cheese

* butter

* sour cream

* fruit

* honey

* cream or milk in coffee

I have been measuring and eyeballing food for more than 12 years now. While some people might find it obsessive, I feel that being aware of not only what you eat, but also how much you eat is a key to maintaining or changing your physique. If you're not progressing toward a goal, the quantity of your otherwise healthy food might be where you need to look for an answer!

Tuesday, November 13, 2007

Timing

When I design training programs I play with sets, reps, load, tempo, rest intervals, just like I hope every other trainer or trainee does, whether aware of it or not. Becoming truly aware of those components is what will distinguish a brilliant working plan from a plan that will just work, compared to no plan.
It's been long since I sat and thought of that specifically, but I've had exceptionally great workouts in the past few days thanks to my new toy, the Timex Ironman Triathlon.
The manual was too long for the technically challenged, so I went to the good part that explained laps and split timing and I was done! I easily figured out that little girly watch can time 100 laps,remember 50 of them and make all the right noises! Funny enough, seems like time goes by faster! Talk about time perception and distortion!
Unlike loads and sets and reps, rest intervals and tempo are often overlooked. You never hear anyone say: oh yeah and I rested for 30 seconds between sets of squats and pull ups today! Most trainees will brag about their numbers and will rest until they are done talking, reading, switching songs on their i pods or when they feel like it's time to start. And that's absolutely fine, unless you are actually training for something.
Rest will always be based on your primary goal, whether it's strength, energy hypertrophy, or different types of endurance. Then rest will be based on your loads and the primary requirements of your sport or event. You won't take 30 second breaks preparing for a maximum lift, nor will you take 5 minute breaks getting ready for a kick boxing match.

Here is a quick recap of major RI schemes:

reps 1><3><6><10=><12=>12 = 30'-60' RI
Energy System Training = maximum rest interval equals max length of maximum effort, try to decrease RI each training micro-cycle.

Learning to time your rest intervals is just as crucial for training success as are reading the numbers on the weight plates and learning proper form. If you are not doing it, start doing it today. Match your goals to your rest intervals, then time, then adjust accordingly the next time you plan a change in your training program.

Tuesday, November 6, 2007

Getting ready for Spider Games III

It's been intense this week. I am working hard on my program with Bill Hartman, and the added work for Spider Games is still not putting me over the edge of what I can handle, but I get close some days.

Good news is that nutrition is very easy, this is how my day goes now:

Upon waking up:

500 mg L-lyrosine
1/2 cup half skim coconut milk
coffee

Breakfast:

3 eggs with 1 tbsp butter
2 oz feta cheese
cup veggies

Lunch

4 oz meat (fish or pork)
1 cup veggies or 1 apple

Dinner
3 cups vegetable and meat broth
1 oz cheese
2 cups plain yogurt

I am not a crazy fan of supplements, usually I only take fish oil, but I've added some for a few weeks:

fish oil - 9 caps a day
Abs + - 3 a day
BCAAs - if I am feeling weak and tired from work, that helps me push through workouts
creatine/glutamine - on heavy lifting days (2-3 times a week max)

Lifts so far go like this:

Military press 1 RM = 35 kg

pull ups
= 3 good ones with neck touching bar

push ups - 16 great ones

lunge 1RM = 65 kg

deadlift 1RM = 87.5kg

L-sit = 50 seconds

airborne lunge = 30 per leg

I am running these days to see how sprints and 1200 meters are.

I am feeling strong these days, want to stay focused on the goal, while still having fun.

These guys have made the process awfully easy!