The Mental Edge

The Mental Edge

The central driving force of success is in your own mind, which is the key to all of your strength and motivation. If you want results from this program, start by strengthening yourself mentally.

The biggest impression that fitness training has on me is that the human body will perform beyond limits you never thought possible to achieve.

Here are some tips to help you get started.

·         First, be determined to succeed. Clearly identify the fitness results you want-and vow to yourself that no individual or obstacle is going to stop you from achieving your goal. A goal not written down is just a dream. Once you’ve written down your goal, it is more than just a just a dream-it’s a clearly defined objective. Create long-term and short-term goals (See prior post on – SMART goal setting). Write down your long-term goals, then set short-term or smaller goals to achieve your ultimate goal. By concentrating on and accomplishing your short-term goals, you will achieve your long-term goals.

·         Review your goals often to stay motivated. Keep your list of goals in a highly visible place, so you can read them often and stay motivated. With this attitude you will be ready to achieve your ideal body in an incredibly short amount of time.

·         Make a visual record of your progress. Take a picture of yourself before you start this program and every three months thereafter, so you can visually monitor your progress. You are going to be so amazed! Determine in your mind what you want to look like and don’t compromise.

- Commit To Be Fit -

- Commit To Be Fit -

Will 2015 be the year you hold onto and commit yourself to being a better person though physical activity and doing the things you love?

Or will it be the year that you look back and say;

o    “I could have done better”

o     “Why couldn’t I just lose those extra 5 pounds”

Well then Commit To Be Fit (or CTBF) is for you.

What is CTBF?                               

CTBF is a 90 day challenge to help you stay true to your New Year Commitments. Starting on February 1, 2015 all CTBF participants will take the “oath” of committing yourself to just being you through, eating well, exercising, and making time to do the hobbies you always wanted to do.

How long is CTBF?

CTBF is 90 days, which will be broken down to 9 segments of 10 days, totaling you guessed it, 90 days.

 So what’s the deal?

You commit to yourself to a minimum of just 10 or all 90 days and I will provide you with the following items:

o    Your workout  calendar

§  Each workout calendar is ten days long with your workout, diet, and activity plan.

o    Daily checklist calendar

§  This is your checklist to help you track what you are, and are not doing.

o    Recommended exercise plan

§  This will include pictures of each exercise with sets, repetitions, and rest intervals.

So, what’s the catch?

There is none, this is a guide for you to help you be your best self.

Will you make the commitment?

COMMIT TO BE FIT 2015

New Year New YOU (It's not just a resolution)

Stretches You Can Do

 

Here are some stretches you can do almost anywhere to help you stay flexible and injury-free.

 

 

 

Marine Marathon Race review part 1 of 2

Mission Accomplished!

26.2 amazing miles of running in and around the Nations Capitol; Washington DC, and Northern Virginia.

Welcome back to #shlomotrained for a special post race review.

So, here we go!

(let's get started)

Race day,

October 26, 2014 started with setting my alarm at 12:15am for a 4:25am wake up (That's because I had a family event in NY over the weekend, and I couldn't get back to Silver Spring any earlier).

I awoke Sunday morning without needing my alarms to sound at 4:15am. This was the first time I would be taking mass transit to a race start, which meant I needed to give myself extra time to get to the start.

After checking over all my race-day check lists, and eating a small breakfast of oats, and a special combination of orange juice, coconut water, and chia seeds I headed on over to the Metro (Yes. I also had regular water).

   5:24am, I board a Red line train at Wheaton heading in the direction of Downtown DC. Having to get to the Pentagon station, I know I will need to make a transfer at either Fort Totten station, or Gallery Place. I make the decision to transfer at Fort Totten to catch the Yellow line to the Pentagon and the start of the Marathon.

 6:15am, Pentagon station.You have to remember it's still dark outside and very very cold. It must have been in the low 40s with an extra windchill on top to make it feel much colder. Brrrr! Next, time to make sure that both my mind and body are ready for the race! I take this time from 6:55 am to 7:55am to use the facilities, meditate, pray, and get all warmed up (All without headphones or music).

After completing my race day routine, (In my designated corral) I hear the master of ceremonies say, "30 seconds away from the start, 20 seconds, 10 seconds, 3,2,1, and boom!"

7:55am and we are underway with the 39th running of the Marine Corps marathon!

Miles 1-4; 

The first few miles of any run, and in this case the marathon are used to settle in and see how you are feeling. Today, I am feeling strong and my spirits are high.

Being myself, I like to run with people for at least the first half of the marathon, and this morning was no different. Running along side a young man named Jeremy.

With a few small hills in NoVA in miles 1-3 and with good legs we are running, and moving fast! Ready to take the race over the Key Bridge and into the Georgetown neighborhood of NW Washington DC.

On the approach ramp to Key Bridge is where the crowds started to get loud, and it only got louder going through the streets in G'Town!

Miles 4-8; 

Took us through G'Town and Rock Creek Parkway. This portion of the course had the first few special moments of the day! (and there were many of them) On the corner of M street and Wisconsin Ave there was a special surprise for me, a good friend of mine and co-worker from the Washington Sports Club Brittany T. was out there cheering for me. Yay!

         After continuing through G'Town and making my way over to Rock Creek Parkway for miles 5.5-9.5, I'm still running along with Jeremy still cruising at a nice pace, and on target to hit a time of 2:50. Rock Creek Parkway in my opinion was the most scenic portion of the route. Being that it runs through a state park, there was just some beautiful fall colors and the opportunity to see others heading northbound while your on the southbound lanes. Guess what, just before mile 8, I got another boost of inspiration, I got a special shout out from another great friend and first-time marathoner Brittany Peterson. Congrats on your great finish of 3:52!

Miles 8-13.1; 

        Still feeling strong and the winds starting to pick up I wished Jeremy good luck! (as he wanted to go faster)

Passing by the Lincoln Memorial was my next big moment. The crowds were swelling and the noise was let's just say extremely loud. After acknowledging the crowd, they got even louder. As I approach miles 11 through 13 and Hains Point I get some more chills and get emotional. (You may be asking why is that?) Hains Point in my opinion is the hardest portion of the race course because there aren't many spectators. However lining Ohio Dr (the street name on Hains Point), there were pictures of our fallen heroes and motivational quotes to keep you going!

Stay strong, and be #shlomotrained

*I apologize for a lack of pictures*

  

Marathon week!

Did I mention that I am running a marathon this coming Sunday here in the Washington DC area?

Anyhow, for all of you who are new here, welcome to #shlomotrained!

Finally, we are here. Marathon week.

A week that is filled with lots of 1-sleep, 2-stretching, 3-easy runs, and 4-plenty of good nutrition.

and one simple rule, KISS (Keep It Simple Smarty).

As a competitive age-grouper, Personal Trainer, and Sports Performance Coach, I would like to share a few key "ingredients" that have helped me succeed and stay injury-free.

1- Sleep,

As many of you know, your next workout is only as good as your recovery. As an endurance athlete, I aim for a minimum of 7 hours of sleep a night, and 9 hours on the weekends. Sleeping enough will keep you feeling fresh and ready for each and every workout, without feeling burnt-out.

2- Stretching,

Stretching out both before and after your workout will help you stay injury-free. Your muscles are attached to your levers (known as bones), by a tendon called the Golgi Tendon Organ (or GTO). Stretching relaxes the GTO and allows more blood flow to the working muscles so you can move with ease and full range of motion.

3- Easy runs,

Yes! You heard it from me, easy runs.

Going out for easy runs at a minimum of 3 times a week, has allowed my body to build a strong base to my aerobic engine, so I can work harder for longer. Yes, I do go out and complete hard training sessions. Just remember, if you treat every session as a competition, you are bound to injure yourself. Proceed with caution, and listen to your body and how it feels.

4- Good nutrition,

"Food shall be thy medicine, and medicine shall be thy food" -Hippocrates 

I will keep this one short. Eating as close as possible to it's original state the better it is for you.

Eat when hungry, and eat to survive.

Lastly, KISS.

When I think I'm keeping things simple, I simplify it more.

The more you can simplify your goals the better the out come (I know I'm being vague). The less you have cluttered in your head while training has allowed me to focus at the goal at hand.

With that being, yesterday I went out and enjoyed a nice bike ride from my apartment to Mount Vernon VA. a round trip of 65 miles at an easy average of 15 mph.

#shlomotrained

"The few the proud"

"Victorious warriors win first in their minds, and then go to war. Defeated warriors go to war first and then seek to win." - Sun Tzu

What can I say. Welcome back to another addition of #shlomotrained. I took a week off, and I am happy to be back to give you my best most authentic self, and hopefully some motivation to help you lead a healthy, happy, fun fit and active life.

With only 14 days to go to the Marine Corp Marathon I have to say that the DC area is already starting to feel the buzz in the air. I was out biking today (besides my early 10 miles), and all I hear people asking one another, "So are you running the MCM in two weeks?"

With my taper in full swing I decided to get myself back on the bike so I don't totally defeat myself before race weekend comes around.

(Here I am at the mid way point of my 20 mile ride, and major sun glare)

You may be asking why is that? (Don't you want to be running)

Yes and No.

During the taper period (Taper- a period of time before a race where you decrease your training so your body will be fresh and ready to go on race day), I like to keep my legs fresh with less running and yet still feel ready to go for race day, and the bike allows me to do that. I still get in my aerobic work without all the pounding that running has to offer.

I plan to get on the bike at least 5 times per week, followed by a short yet fast run of anywhere between 3 and 7 miles.

(Some more pics from today)

Now on to bigger and better things:

Veterans Day is right around the corner, let me know if you are planning on joining me on the 10k run; register here, http://www.runpacers.com/race/veterans-day-10k-tidal-basin-walk/ 

A special shout out to all of you who ran in the Army Ten Miler today and the Staten Island Half Marathon! (there were so many of you!!)

Exercise of the week:

THE MILE

Good luck and post your best times below!

#shlomotrained

Back to the bike shop

 "Back to the bike shop"

As some of you may know besides for running, I am also a cyclist and soon to be tri-athlete.

With my new job as a Corporate Wellness Fitness Specialist, I am looking forward to biking to work more often in the coming months.

(Here it is, on the way to the bike shop)

  

So the "beast" is back in the shop, and I am looking forward to putting this bicycle back to good use!!

I recently received some amazing nutritional products from the brand "Clif Bar", and I'm looking to give it to one of you.

(Take a look at some of what you may be getting)

• Just #shlomotrained doing your favorite exercise, and this may be yours!

In other news:

• The Marine Corps Marathon is less than a month away! (In fact 27 days)
• I know someone who has an extra bib for MCM '14, if you, or somebody else you know that may be interested, please let me know ASAP! *there are some specific requirements (comment below, or private message me)
• The Veterans Day 10k is rapidly approaching, sign up today right here at http://runpacers.com/race/veterans-day-10k-tidal-basin-walk/ 

Exercise movement of the week:

The side plank - no equipment needed 

Try this: Complete 3 sets of 20 reps on each side, on Mon/Wed/Fri.

Good Luck, stay strong, and peace

#shlomotrained

What is #shlomotrained

You might be asking the question,

So what exactly is #shlomotrained?

As I mentioned in the previous post, #shlomotrained was inspired by BA.

This is how it went....

After one of our first few training sessions together, I texted BA,

"How do you feel after today's training session?"

the reply went as follows:

"Today was a great session, and I'm totally liking your style. #shlomotrained"

Then the next timed we trained together it became official. #shlomotrained was born.

Here are a few examples of being shlomotrained:

• The optimal way would be to actually train together and complete some type of stuctered or non-structured workout together = #shlomotrained
• Have you ever completed one of my many group exercise classes? Yes! = #shlomotrained
• Short on time and completed some type of physical activity? Yes! = #shlomotrained
• Do you make a conscious effort to live a healthier, and more active lifestyle? Yes! = #shlomotrained

If you have or are you inspired by the #shlomotrained lifestyle, then feel free to #shlomotrained.

Peace, #shlomotrained

My redemption on 7 Lakes Drive

"The moment my legs begin to move, my thoughts begin to flow" ~ Henry David Thoreau 

Welcome back for another addition of #shlomotrained. 

Wow, what a week it has been. Last week I started by saying that 2:55 is going to be my goal time for the Marine Corps Marathon which is taking place on Sunday October 26, 2014 in and around downtown Washington DC. We are 55 days away and so far so good! 

This morning I returned back to my old training grounds, Harriman State Park & Seven Lakes Drive. I started out this morning at Reeves Meadow Information Center (Which also happens to be a great place to meet up with friends and go explore the great outdoors), then headed North out of the gravel parking area to Lake Askoti, 7 miles up the road. A long and mentally tough course.

I would like to compare Seven Lakes Drive to the "Queen K Highway" (If your not familiar, "The Queen K" is a stretch of road on the IronMan World Championship which is known for it's heat and wind). Seven Lakes Drive is a straight long road with long and moderate climbs. On any given day it can throw you many challenges, weather running, cycling or hiking the many trails. Well today I have to say I redeemed myself. The past few times I trained here I either cramped up, got caught in heavy rains, or had to stop because of heat exhaustion. This morning with it being a bit overcast, and a slight breeze (which helped), and I was able to complete my 14.5 mile run with an average pace of 7:07 min/mile, and a total elevation gain of 1256 feet! Here is the link to my route on Garmin, http://connect.garmin.com/activity/579431170 

• Want to learn more, or support a great trail conference? Then check out the NYNJTC website here http://nynjtc.org/

Moving on, last week we featured "Exercise movement of the week" (which was the plank... Of course), and in this episode we will focus on recovery, and another exercise movement.

Here are a Foam Rolling techniques to help with your recovery:

The Benefits Of Foam Rolling

The foam roller helps to create and maintain long, smooth muscles, by treating knotty, tender muscular areas, also known as trigger points, with deep tissue massage.

• Become more injury-resistant as strength, mobility and posture are improved.
  
• Muscles train more readily, when smooth.
  
• Recover faster, so you can train again sooner.
  
• Allows greater mobility.
  
• The foam roller itself trains balance, encourages symmetry, and improves bodily awareness.
  

IT (iliotibial) Band

• Step one,- While positioned to one side, place your hip on the foam roller. Place your elbow on the same side on the ground for support. Bend and place your opposite leg in front. This will help the motion of the exercise, provide balance, and distribute your weight equally on the foam roller.
  
• Step two,- While using your hands and your stationary foot for support, roll from your hip down to the knee, pausing on any tight or sore spots.
  

Calves – Single leg

• Step one,- Position the foam roller under one leg (right behind the ankle), while using your hands to support your upper body. Your opposite leg remains straight and off to the side of the foam roller.
  
• Step two,- Lifting your bottom off the floor, slowly drive your body forward, rolling from the ankle to just below your knee joint pausing on any tight or sore spots. Point your toes up (dorsiflexion) and down (plantar flexion).
  

Now, for the "Exercise movement of the week"

The Push-up

How many can you complete in 60 seconds, or till failure? Tell me in the comment section below.

So, what's your favorite sport?

Signed, #shlomotrained

   

"Train hard, race easy" - 62 days to go

"Train hard, race easy" - Shalane Flanagan

2:55, that is two hours and fifty five minutes! 

My goal time for the 2014 Marine Corps Marathon on Sunday October 26, 2014. Yes, I know this is a bold prediction and I am looking for a new personal best at the marathon distance (My current personal best or PB, is 2:58:26). So far I'm feeling strong, training hard, hitting all my splits, and recovering well.
The next few weeks will be most challenging. I start a new job next week, and then the holidays to follow. I need to make sure I run the miles, eat well and just enjoy the journey. With that said I am creating a solid base to my training now, which will allow me to be strong when race day comes around.

I would like a moment to mention a few special people who always inspire those to be the best they can be.

• First off, I need to say this person is the one who planted the seeds to what you know today as #shlomotrained. I need to say thank you B.A. for always giving it your best when it comes to training, and great mastermind ideas in and out of the gym.
• Next is a co-worker, great friend, and founder of "The Fitness Games" app. http://www.tfgapp.com/ Your ideas and motivation are awesome! I highly recommend this to those serious about fitness.

If you have an idea, product, or topic you would like to talk about in this blog, feel free to let me know. 

I would also like to take a moment and say, thank you for joining me in this journey, that is health, fitness, and longevity.

Good luck to those running in upcoming races this autumn:

• Craig S. - Navy-Air Force Half Marathon and 5 miler http://navyairforcehalfmarathon.com/

• Sarah B. - Rock N' Roll Philadelphia Half Marathon http://runrocknroll.competitor.com/philadelphia  

• Melisa W. - TowneBank Outer Banks Marathon & Southern Fried Half Marathon http://www.obxmarathon.org/

Know somebody running in an upcoming race? let me know in the comment section below

Exercise movement of the week

The plank (prone iso-abs)

Challenge yourself, turn up the music and see how long you can "plank" for.

There is only one way to do it, #shlomotrained Peace!