MMMMM... One of my favorite breakfast foods, A little known power food: the Sweet Potato

Low in calories
Low on the glycemic index (lower than white potato - go figure?)
Anti-oxident/Anti inflamatory food
Full of vitamens (Vit. A, Vit C, Vit B6. Manganese, Potassium, Copper, iron)
Great carbohydrate choice
Can be baked, mashed, broiled, boiled, fried and easily transported :)
Ok it's no poptart, but you won't crash and burn after eating it and your waistline won't expand either
It's Thanksgiving all year round in my kitchen...........

Now, the French really got it going on for rest stops........

Avoiding Holiday Sabotaging!

Ok, it is a holiday weekend and yes, you need to take a break and turn off the channel. R&R is an important component for overall health and fitness and it is important to take an occasional break. Isn't that what holidays are for???

However, it's not an avenue to completely let go and sabotage your new healthy habits. If you plan to imbibe, do so, but perhaps with a give and take philosophy. I mean if you know you are going to be eating and/or drinking high caloric foods and beverages, try to be moderate. Don't go to a party or BBQ starved. Try to eat something light but satisfying beforehand so you don't find yourself gorging on "off limit" foods. Also limit these foods to small portions and eat slowly if possible to enjoy the flavors! If you drink alcohol, do drink plenty of water between drinks to fill you up and slow you down.

If you have a chance to exercise beforehand, go for it! Even if you can only do a short workout, it's better than none. If you are on holiday, try to walk as much as possible.

Whatever you end up doing, don't freak, just get back on track when you return...Consistency is Key!

Making Time For Exercise: The Ultimate Balancing Act

So you want to get fit, perhaps drop a few lbs, lower your cholesterol, relieve stress or perhaps have a sports specific goal such as participating in a charity 10k run etc. The first step to achieving your goal is making time for working out. This can be quite a balancing act for those who work full time, have families and/or significant others, and may have other social obligations and commitments as well. A challenge yes, but cetainly doable if you can strategize and prioritize a certain amount of time per week for YOU. Depending on your fitness goals and time constraints, this can mean dedicating just 3-4 hrs per week but for some, as much as 10+. Of course this all depends on many factors and training goals. Nonetheless, everyone can find 3-4 hrs a week to spend on their health and fitness.

Even so, it may require a bit of re-orging your days/weeks. For some, exercising first thing in the morning works, and is a good way to rev up for the day as well as "get it over with and done". For others, that is not an option and perhaps a lunch time blast workout can fit in. Still, some prefer after work before going home. It really doesn't matter when as long as it works in YOUR schedule and lifestyle.

If you choose to workout in a Health Club/Fitness Center, CONVENIENCE is key. If it isn't located in your "normal" radius of daily travel, the likelihood of adhering is slender. It seems that if you have to drive to get there, chances are you are going to breeze right by!

Another important factor is condensing and prioritizing some quality time for your self. Perhaps this means shaving a hour or two from your evening television watching or getting up an hour earlier 3 days a week or eating your lunch at your desk after a workout. If you are really serious you can find a way!

Having a commitment to a class, a personal trainer, or signing up for a charity event run/walk is another motivating factor to make sure you comply. Encourage your co-workers/colleagues/family members to join you. The more support you have the better.

Afterall, being in good physical and mental shape increases quality of life, keeps you feeling younger and is a great way to re-channel stress.

Women & Strength Training: Why do it?

Even though there has been so much information advocating strength training and women, there still are a lot of questions and misinformation out there.

We do know that strength training increases LBM (lean body mass) which is a good thing as lean body mass is metabolically active and requires nutrients and calories to sustain itself, so metabolism increases. However, many women equate that with big muscles. Wrong! First of all MOST women don't have enough testoterone to produce large muscles and secondly it takes so much hard work and lots of regimented dieting to do that! As a former competitive (natural) bodybuilder, I had to workout with very heavy weights and follow a strict diet to look the way I did then. It wasn't easy. I don't look like this now (see above) as like everything else training specificity is just that. I now train for sport performance, overall bone density and core strength and fitness. Yes, genetics play a big role in how much muscle you can gain but most women just arn't going to "bulk up" with a well balanced weight training routine. On the contrary, just shape up!

Weight training combined with cardiovascular activity and a sound eating program will have greater results than just a cardiovascular program itself.

Not only will strength training help you get leaner, it can aid with postural concerns, and plays an important role for osteoporosis prevention. But the best part is being strong enough to not have to ask for help when you need to move a heavy object :)

If you'd like more information regarding setting up a strength training routine consider hiring a certified Personal Trainer/Strength coach. There are many resources provided by the National certifying agencies that have lists of qualified trainers. www.acefitness.org and www.nsca-lift.org both have trainer locator services on their websites.

If you have any questions feel free to email me: nfarzan@mindspring.com

Is it time for new workout shoes?????

OK, this guy got creative with duct tape but HOPEFULLY you replace yours every 6 months. That's right, 6 months! Someone like me should really replace them every 3 months as I'm on my feet all day demonstrating exercises etc. If you are working out regularly and then also wear those same shoes walking around etc. the shelf life is about 6 months. I know that's not very long but face it, if you are putting a lot of forces in a shoe repetitively the shoe breaks down and has a lot less support. You can probably get away a bit longer, as it really depends each person and shoe.

If you are looking for a good workout shoe consider the following:

In a proper fit, your heel should be snug and not slip up and down excessively. Also, there should be about one-half inch between the end of your longest toe and the end of the toe box. Some additional tips include:

* Consider four basic factors: support, comfort, durability and control of foot motion.
* Always try on both shoes, fully laced, preferably in the late afternoon when your feet are at their largest (many people have slightly swollen feet later in the day).
* Stand, walk and jog around outside the store where you are purchasing your shoes. You should be able to wiggle your toes. Most quality shoes do not need to be broken in significantly.
* Don't forsake quality for economy. An inexpensive pair of shoes may fit your budget, but often the added quality of a more expensive shoe is well worth the investment.
* You may want to shop for footwear at specialty athletic shoe stores that employ experienced sales clerks. Retail specialty stores may not offer the best prices — a pair of top-quality shoes will cost at least $50 and should last at least 500 miles — but a knowledgeable salesperson can help you to distinguish between the many different types of footwear.

so put the duct tape away :)

Neuromuscular Stabilization Training

Do you work on your balance? Hmmmm, something we all take for granted but are constantly integrating in our lives daily. Like any other component of fitness, this one is often overlooked and if so becomes deficient with inactivity.

Balance is a component of all movements and is not just a static process. Functional balance is a process using multiple neurological pathways.

Mike Clark MS. a leader in the Fitness Industry advocating function is a top educator on integrating the kinetic chain. He states " The kinetic chain works as an integrated functional unit to allow structural and functional efficiency. Structural efficiency is the alignment of the musculoskeletal system (myofascial and articular systems) that allows our center of gravity to be maintained over our base of support during movement. This signifies the importance of proper postural alignment before, during and after each exercise. Functional efficiency is the ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kinetic chain. This can only be accomplished by having proper structural efficiency. If the kinetic chain is not properly aligned, the muscles will be placed in altered length-tension relationships and cause altered force-couple relationships. In turn, the receptors located in the muscles, tendons, joints and ligaments will provide improper sensory feedback to the nervous system and result in the production of faulty movement patterns. The nervous system is organized in such a way as to optimize the selection of muscle synergies and not the selection of the individual muscles. The nervous system thinks in terms of movement patterns and not isolated muscle function. Isolation and training individual muscles over prolonged periods of time creates artificial sensory feedback, faulty sensorimotor integration and abnormal forces throughout the kinetic chain. This ultimately acts to confuse the nervous system as muscles are being asked to perform a function that the nervous system does not understand.
Traditional program design often results in an incomplete training program not challenging the proprioceptive mechanisms of the kinetic chain."

Therefore an educated and conscientious workout routine should include exercise that invlove a proprioceptive challenge. One leg balance, the use of stability balls, foam rolls, bosu and wobble boards are all tools that can provide this stimulus. Of course, this type of training (just like any other) should be tailored and logically progressed according to an individuals needs and body awareness levels.

I specifically integrate proprioceptive challenges in all my workout designs for my clients. Besides the obvious core strength/neural improvements it provides, it's a great way to break up monotony of an exercise routine and beside that, looks COOL too!! :)

Commuting by bike.....Ok, so my 6 mile jaunt doesn't have as many hairpins as this but it has it's share of obstacles.

First of all, I feel so fortunate to be able to ride to work again. Besides riding for pleasure/sport, my bikes were my daily commute vehicles. So after the wrist surgery, I had to either drive or take Muni. We all know the pitfalls of Muni (especially when you live near the end of a line, it takes FOREVER), so driving became the quickest option. This was kind of ironic becuase it took me the same amount of time to drive/park/walk to Club One as it does to ride my bike there. HMMMM. Save $$$ on gas, parking upkeep etc...and get a little extra (bonus) exercise, why not commute by bike?? Don't get me wrong, I'm certainly not anti car. I own a nice one and enjoy driving but to help be one less car when I can, just seems right.

So today I rode my fixed gear Bianchi (first time in 5 months) and had a blast. There is nothing like the simplicty of a fixie. No gear changes, no coasting, and lots of spinning. Ton's of fun. I will admit I am too wimpy to learn to track stand but I do as much as I can not to have to unclip and put a leg down as possible :) At one point, after I passed a guy on a slight downgrade, I glanced at my cadence monitor and saw 130 rpm's...Oh what fun :)

Hydration: Are you getting enough water? If you are working out regularly you need to make sure you replenish liquids. ESPECIALLY in hot weather. Regular daily intake: 8 eight ounce glasses of water PLUS 100-150% of fluid lost during training. During intense exercise you may lose 1oz. or more of water per minute through sweat (2-3L/hour of sweat) . The body can only absorb 1oz. per 3-4 minutes. The easiest way to tell that you have had enough to drink is to monitor your urine. Clear urine in significant amounts indicates adequate hydration. Dark-colored urine is concentrated with metabolic waste and means that your are dehydrated.
A good rule of thumb is to weigh your self before and after training. Replace each pound lost with at least one pint of water or sports type drink. If you are exercising for 2 hours or more, a sports drink with electrolytes and carbohydrates can keep blood sugar levels and the sodium/potassium levels steady.

So, Don't forget to drink!!!

I am a big believer in using a heart rate monitor when working out. It really can make a difference in your training and is a necessary tool if you want to achieve your fitness goals. I bought my first one in 1989 and have been using one ever since. At that time there was only one brand that was readily avaivable and to this day they are the most well known and respected in the industry. That would be Polar. Polar invented the first wireless accurate EKG heart rate monitor back in 1977 for the Finnish National Cross Country ski team. The one I bought in 1989 was made in Finland and the reciever was a huge bulky square watch. Now they come in an assortment of styles and have all sorts of optional functions, bell and whistles. I use the S710 model which is bike specific. Besides monitoring my HR, it can record cadence, speed, log miles, record time and is all downloadable to my computer where I can view the data via charts, grafts, and numbers. How fun!
Maybe not every one needs to have all those features but certainly if you want results (whether it's weight loss, improved cardiovascular performance, or just be accountable for maintaining a healthy heart),I suggest you invest in one.

Spinning - what's the big deal?

Ok, so you don't have a lot of time during the work week to get your cardiovascular training in, but you know you feel and perform so much better when you do. You get bored on the cardiovascular machinery and find yourself just slogging through the workout. Spin classes may be the change you need! Working out with a structured format with a group can help motivate and push you to a higher level of fitness. The teacher provides guidelines and it's up to the individuals to modify or intensify when necessary. I like my students to wear HR monitors when possible so we can establish training zones and have some measureable parameters to work with during the class. A good spin class should have a training objective, teach cycling techniques that apply to "outdoor" bicycling such as cadence work, strength, endurance and HR based exercises.

If you have never taken taken a spin class before, tell the instructor so he/she can set your bike fit as well as give you some pointers beforehand. Bring water and a towel as you are guarenteed to sweat.

For those of you spinning "veterans", start monitoring your HR, it may give you a better idea of how to improve your training. Not everyone has the same HR zones and these can be determined a few different ways. (not just age predicted cause if that was the case, I'd be long dead!)
At Club One, we offer a great 8 week Spin camp based on a short periodized program. The objective is to teach the fundamentals of cycling training, build an endurance base, build bike leg strength and condition the CV system through a series of exercises and intervals. By week 9 the participants are ready to be able to endure a 3 hour Spin Class finale! I'm running one now and we are finishing up the strength phase and my class is awesome! It's a lot of fun to see everyone getting stronger.

Don't Let This Happen to YOU!

Making the right food choices just takes a bit if thoughtfulness and organization. Making time to go to the grocery store (with a list of course) is essential for taking control of your dietary needs. Bringing food to work/school is not that difficult if you prep the night before. Why not cook enough for a few meals and then take the leftovers to work? Not only will it save you $$, it will probably save your waistline as well as you will have control over ingredients and portions.

A few tips:

Stash snacks such as yogert/cottage cheese, fruit, string cheese, roasted almonds, turkey jerkey at the office so when you get a food craving, there is no need to run out to the vending machine or pastry shop.

If you have to go out for business lunches/dinners, learn how to order lightly. Ask for dressings/sauces on the side and use sparingly. Drink plenty of water and try to avoid the bread/butter that comes to the table before the meal. Ask for steamed veggies. Go grilled or broiled (dry) why possible. Don't hesitate to ask the waitress for substitutions for side dishes etc. Try to eat slowly and stop when full. Often the portions are enough for 2!
Every little bit or should I say bite counts :)

More thoughts on "Functional Fitness"....
You may ask why do people in the gym today do all sorts of "wacky looking" balance exercises on all kinds of unstable toys? What the heck are they doing? Aren't machines safer than free weights? Ah yes, fitness training has changed....

First of all, most people's average day has changed. With all of our modern technology, we are spending so may hours sitting staring over a computer screen. In addition to that many people spend an hour or so commuting. After a long day at work, then comes dinner and finally some much needed R&R: plop down on the couch (or perhaps in front of the computer....

Hmmmm, sounds like a recipe for developing some very weak/tight core muscles and more than likely some postural deviations. In addition to that, not many calories expended during the day which leads to gradual weight gain...

OK, so it's my job to assess, devise, and instruct a reasonable exercise plan to combat this problem as well as chisel that neglected physique. Let's face it, the more "functional" an exercise routine is the better and more efficent it will be! The workout should move in all planes of movement including the transverse or horizontal plane, utilize stability, dynamic flexibility and of course a cardiovascular component. This can be achieved in 45 min to an hour....Done 2-5 times a week....That's a recipe for success...So the next time you see someone using a Stability ball, a Foam Roll or maybe a Bosu, don't laugh, they may be getting in good shape!

SWEET!

First day back on the bike, I kind of felt like a dinosaur. Feeling somewhat bike extinct, yet all the while it felt oh-so natural. At 6:15 this morning, I was out the door, pedaling up Fulton Street, something I hadn't done in 5 months! I was so excited that when I reached the Citigroup building and went up the escaltor to the gym, I did a victory lap in the weight room where I got a nice round of applause from all the members/clients who all know my passion had been on hold for quite a while. After training my first client of the day, I took my "pinky" for an easy into ride up to 4 corners in Mill Valley....It feel good to be on the way back with my good old friend. what a lesson in patience this whole thing has been.

The $20 flexibility secret......Yes, the oh-so-painful foam roll. It's "magic" is in the physiology of the Kinetic chain. The Kinetic chain is what we refer to as the soft tissue system (muscle, tendon, ligament and fascia), neural system (nerves and central nervous system) and articular system (joints).

The kinetic chain works as an integrated functional unit. If one part isn't doing its job, the other parts suffer. Muscle tightness can restrict joint ROM. Joint motion is altered and that changes the neutral feedback to the CNS. Ultimately neuromuscular efficency is compromised, which leads to poor movement patterns and then injury.

So, what can you do???? Buy one of these babies and start slowly rolling on one. The key is SLOW! for example: if you lay on your side and start at the hip, SLOWLY roll down your leg until you cross your knee. Put as much body weight pressure that you can handle. If (when) you find a spot that is tender (probably has adhesions) STAY on that spot for 20-30 sec. until it lets up and proceed down the leg. This is for the IT band (illiotibial tract) that is fascia that runs down the side of the leg. Most cyclists, runners, athletes, plain folks too can benefit from this....If you'd like more info, contact me via my website: www.fitnessbyfarzan.com

Ok he was a genius BUT someone should have clued him in to a proper bike fit....Better raise that seat up, Einstein!

YESSSS! The doctor said I can start riding again! The bone is still not fully healed but it's time to try to get back to my normal activities...Oh Man, I never thought I'd hear that...So Manana I'm going to ride my "Pinky" to work, then take a short ride just to see how it feels...

It's been 5 months since my baby has had any attention, so I know I better take it easy.

I can't wait :))))))))))))

Fitness by Farzan

Ok, so I can't be on my bike and I decided to run a few 1/2 marathons this summer. Like any smart trainer, I know I've got a certain amount of time to prepare. I've been buliding my mileage (base) and now it's time for some speedwork...Holy s**t! Ok, these legs know how to ride circles, and somehow when I was out at the track with my friend/colleague trainer Dominic today, he said "you're going to run 4 100m's then 4 200 m's then 4 400m's" My legs kept telling my brain "this is not a bike, circles don't work, You need to go fast, you've got to pick your legs off the ground" and it was at first a bit of neuromuscular nightmare! But once the HR clicked up, the endorphins kicked in, it didn't seem to matter. Suffering is suffering and my body was used to (perhaps even welcoming the pain)......"It's good for me" I repeat in my head....If you can't be out there bike racing, making your lungs and legs burn oh-so-well, you may as well embrace the running. "Sure, Sure, Sure" my loyal cycling legs tell me...."Just wait til you're cleared by the Doc, you'll forget all about this running thing" Probably so, but in the meantime I am grateful that I can run.....but PLEASE don't tell that to my bikes :)

TRAINER SECRETS

Functional Training/Sports Specific Training:

Yes, this is my specialty. For the past 17 years, I've learned (and am continuing to learn) from the foremost conditioning specialists in the USA. I just attended a 3 day conference presented by the top functional strength training industry leaders...
I have seen tremendous gains with my clients, all with differnent goals, but with the commonality of improving their overall core strength, balance, LBM and performance. what can be better than that?
That brings me to the question.....If you workout regularly, do you use a foam roll? Hmmmm, it just might be the missing flexibility link....

Since that fateful bike crash at PescaderoRR nearly one year ago, I've been dealing with a non union scaphoid fracture. what a drag!!! Here it is summer, race season in full bloom and I've had to sit it out on the sidelines, waiting for the dang thing to fully heal. I opted for a intricate hand surgery last January under the assumption that I'd be up and biking by now, but NOOOOOO.
OH well, cie le vie..
Like Ah-nold, I will BE BAAAAACK... but for now I've got a couple of 1/2 marathons I'll be running this summer....Ah it's not like biking, but it will do in the meantime....god, I miss my bikes, I miss riding as a Velo Bella (although I teach my spin classes with my VB shorts :) and I miss commuting on my Fixie!!!