THE FITNESS UNDERGROUND - LOS ANGELES

How to Fit Ironman Triathlon Training Into Your Busy Schedule

the fitness underground — Tue, 03 Jan 2012 15:39:56 +0000

This is a great little article writen by David Marquardt, who is an Ironman Triathlete and practicing attorney who manages his own law firm. He talks about the balancing act athletes face, especially the one’s we face as triathletes, since we are training in three different disciplines all at the same time. David shares his four tips on how to manage your training around your work, your family and your social life. I think you will find this easy read informative and helpful. Thanks David!

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How to Fit Ironman Triathlon Training Into Your Busy Schedule

* By David Marquardt

When I began racing in triathlons about eight years ago, I made it a goal to finish an Ironman – theultimate triathlon. 2.4 mile swim; 112 mile bike; 26.2 mile run. It sounded awesomely crazy. At the time, I was in law school and was studying for most of the day. Consequently, or so I thought, I couldn’t find the time to properly train for a full Ironman. In fact, the most training I could do was just enough to complete a half Ironman – not too shabby, but also not my goal. At the time, I didn’t realize the problem was in how I set up my training program, not how much time I had.

The following four tips helped me on my way to becoming an Ironman:

1. Be Realistic

When I first started out in my triathlon training, I had this grand plan of training thirty hours per week, going on 100 mile bike rides every weekend, and training in each discipline (swim, bike, run) at least four times per week. With that plan in mind, I would need to double up on most days and go big on the weekends. I soon realized, however, that this type of schedule was simply unrealistic. It didn’t fit into my life schedule. I was never going to be a professional triathlete, so why would I need to train like one? This is a crucial realization for your triathlon training. Instead of trying to accomplish unrealistic goals of winning the Ironman World Championships in Kona, Hawaii, figure out how many hours per week you can devote to training. Take into account your employment, family, and social lives. Then mold your triathlon training program around the amount of hours you have identified.

Anything above fifteen to eighteen hours, in the heaviest weeks, is just too much for those of us who work full time. Train smarter, not harder, is the mantra.

2. Be Specific

Because you have limited time, the key is to map out your workouts, each and every week. Be specific with respect to what you want to accomplish. Start by identifying the goal of the workout (i.e. recovery, speed, tempo, endurance, etc.). Then determine the makeup of the workout (i.e. bike 45 slow miles; or run 2 mile warm-up, 4 x 800 at 10K pace, 1 mile cool-down). Finally, determine the logistics (i.e. where you are going to perform this workout). We are much more apt to make progress when we follow a detailed plan.

3) Be Consistent

Consistent triathlon training is the key to continuing down the path toward the goals you are trying to achieve. If you can’t consistently do the workouts that you have specifically scheduled, then revise your plan. Consistently get your long runs and long bikes in every week. Everyone misses a workout now and then, of course. But if you make it a habit, then you won’t reach your goals because you will always be stagnant in your physical ability or, worse, always be catching up to where you want to be. Inconsistency leads to overtraining, which leads to injury.

4) Don’t Forget What Really Matters

Your family, your job, your happiness. These are the things that really matter in the overall scheme of things. You are never going to look back one day in the future and say, “gosh, I wish I ran an extra three miles on that day ten years ago.” There is no doubt that training for an Ironman triathlon takes a lot of time away from the people and things that you love. It is a sacrifice. So take time for your family and loved ones. Remember, you aren’t competing against anyone except yourself. Instead of running that extra three miles that you don’t really need, do the best you can with the time that you have, and be happy.

These days I am an Ironman. I am also a practicing attorney and I own a law firm. I have significantly less time now than I did in law school. But I make my triathlon training work by following the four principles outlined above when I put together my training schedule. The next question is what should go into that training schedule. But that is the subject for another Ironman training article. _____________________________________________

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GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011 _______________________________________________________________

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Tri Swim: Winter Training

the fitness underground — Tue, 29 Nov 2011 16:39:29 +0000

To swim better, says Joe Beer, (writer of Fitness and Science in Cycling Plus, and Ironman triathlete) you must assess your current ability and tweak your training to focus on stubborn areas…

With winter training underway, your good intentions over this period need to produce measurable results and not simply burn off a few calories while the dark days tick by.

From now until your next race, you need to assess your performance regularly, make changes where necessary and continue to maintain focus on your training at hand.

You’re not going to get faster out of the water or more economical going into T1 by accident. But nor should you expect to see weekly improvements; fitness gains and skill improvement take weeks and months. So, below are some session suggestions to help you assess the various areas of your present ability.

* What next? From these tests, you get something to note in your training diary and compare to past and future data. It’s not wasted time; rather a training stimulus and something to use to assess whether your current training is making any difference.

The art of progress is to tweak the mixture of technique and fitness work. For most of us that means good mechanics before we rush into fitness sessions. Losing good mechanics and economical movement just to get miles in the diary or hit a particular session total is going to hinder progress. Test yourself, tweak session focus to improve weak areas and complete a consistent block of targeted training.

DIY Swim Tests

Undertake these sets throughout your winter training…

- Speed endurance

What to do: Maintain a consistent top-end speed with a short rest holding good form: 10 x 100m at 85% of maximum heart rate (HRmax) with 20secs rest, counting your last length stroke count throughout.

What’s measured? The brief recovery allows you to keep the effort more aerobic and controlled. But it’s not how easy you can swim the set; rather how you can bring your average time across the set down while still maintaining a strong stroke. You can incorporate a similar main set into a tri-club session to measure this parameter, though drafting can give a false impression of your swimming.

- Stroke efficiency

What to do: 100m adding total strokes to total seconds to give a final number. For example, swim 95secs in 80 strokes = 175 for 100m. The aim is to reduce this score.

What’s measured? This is a great drill to ensure you focus on stroke technique. Don’t try to fluke this with exceptional push-offs and glides or catch-up style stroke mechanics.

- Endurance capacity

What to do: A big one for sprinters: continuous swim of 1 x 1,000m after 10min warm-up.

What’s measured? This tests the muscles’ capacity to both reproduce a movement pattern and deliver aerobic energy. This can improve both confidence to finish a new race distance and allow an automation of the stroke mechanics by switching you off and relaxing your stroke.

- Race simulation

What to do: A similar venue, distance and warm-up scenario. Race-day swim cord warm-up followed by 400m timed pool swim with a haul-out.

What’s measured? This is a great way to mimic your race-day pool swim performance; that said, clearly it’d be tricky to undertake open-water testing, except at training camps or if you live in warmer climes. It’s still a good reality check with nowhere to hide.

-Speed

What to do: Full-blown time-trial performance: 1 x 25, 50 or 100m at maximal effort.

What’s measured? This swim test is the least relevant of the five because it focuses on all-out speed and, subsequently, the efficiency of your anaerobic system. Triathlon is an endurance event so measurement of stamina is more important than speed, especially during the off-season where you should be training at a low(ish) intensity, but high volume, to build your aerobic base.

_____________________________________

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Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

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“The Nutrition and Weight Management division of The Fitness Underground Los Angeles”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011 _______________________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *

“Learn how to increase your metabolism and burn calories like never before.”

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TRAINER QUICK TIP: Step It Up!

the fitness underground — Tue, 22 Nov 2011 16:13:08 +0000

TRAINER QUICK TIP: Step It Up!

If you’re looking to squeeze that butt into skinny jeans this holiday season, I have just the exercise for you. Step-ups target your glutes, hamstrings and quads and will help you build a rockin’ lower body.

This exercise requires a bench or platform that is at about knee level. While you’re stepping up onto the bench, pay attention to a couple of things. Make s…ure you maintain good posture – keep your abs engaged and don’t arch or round your back. Also, control your descent rather than letting momentum drop your body as you’re stepping down.

* Step-ups:

Stand facing a bench with your feet hip width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench.

Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Slowly lower your left leg back to the ground, then lower your right leg.

Repeat, completing 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps.

_________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch

* * “Learn how to increase your metabolism and burn calories like never before.”

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

BUY NOW HERE: http://www.lulu.com/spotlight/Texasb

____________________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY & THRIVE: http://www.eathealthyandthrive.com “The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011

Tri Swim 101: Technique Is Everything

the fitness underground — Mon, 21 Nov 2011 01:28:57 +0000

So you are thinking about competing in your first triathlon next season but feeling a bit uncomfortable not having mastered all the required disciplines. If you are like most people new to this exciting and rewarding sport, it’s the swimming that no doubt scares you the most. No worries you’re not alone here, even for some of the most seasoned and successful professional and amateur triathletes; swimming has been the “weakest” performance link.

Most triathletes enter the sport coming from running and like myself, cycling backgrounds, so the task of swimming competitively seems totally out of their personal comfort zone, often seeming like an impossible task and sometimes way beyond their present ability. Have no fear, with some focus and hard work you can be swimming with a new-found confidence and become a more accomplished and competitive swimmer.

Growing up in Southern California and having been a surfer for what seems to be all my life (and a former lifeguard when I was younger), I have always been comfortable in the water and considered myself to be to a fairly strong swimmer. Funny, up until I started participating in triathlons, my competitive swimming background was basically zero. When I started competing, I quickly realized just how important proper and flawless swimming technique was. To swim technically perfect is way harder than you may think (even strong swimmers necessarily don’t swim with flawless technique, we get lazy or have picked up bad habits along the way). It takes some time to truly master swimming, but keep in mind it’s not an impossible task. If you stick with it and put in the time in the pool, with every session you will find yourself swimming stronger, faster, longer and yes, more efficiently.

In regards to swimming, it’s a well-known fact that “technique” is really everything! You can be a monster athlete with muscles to spare and great cardio fitness, but without the proper swimming technique you are just going to hit the wall hard and go nowhere fast, maybe even start sinking!

I know there is nothing more frustrating for seasoned and well conditioned athletes to watch a less athletic looking person swim so effortlessly while kicking their butt up and down the pool, lap after lap after lap. Been there! It’s just this kind of experience that proves my point in regards to technique being everything. So it’s time to put your ego aside and get to work.

One of the fastest ways to get on track with your swimming is to seek the guidance of a professional personal swim coach. For an athlete with some swim experience working under a professional coach’s guidance, it often takes just a few sessions to find out the adjustments they have to incorporate to make dramatic improvements in limited time.

If you can’t afford some private coaching sessions no worries, try joining your local US Masters Swimming program. First off don’t be put off or fear the “Masters” in the title. Most Masters swim programs have members of all swim (ability) levels (and ages) from beginner to advance and everything in between. It’s an awesome way to get quality coaching with little expense, plus it will help you become more comfortable in a competitive swim environment. Note that you are under no pressure to swim competitively in many of these programs. I’ve participated in these programs just to get a great workout and improve my swimming.

If you choose to make a go of it yourself, there are many good options available to you these days from instructional DVD’s, Websites, Books, Phone Apps and don’t rule out the benefit of just sitting down at your local pool and observing and studying the advanced swimmers training there. Really watch them flow through the water with ease. I’ve also learned some valuable lessons just talking with more advanced swimmers after a lap swim session. It’s my experience that many advanced swimmers are very willing to share information with you – especially if you express the same passion for swimming.

Although going about it on your own is clearly not as effective as private coaching and swim programs, but you will be surprised how much you can learn outside of traditional methods. There is nothing wrong with combining traditional and non-traditional methods of learning as well.

* One of my favorite swim related websites is “Mr.Smooth” which is an awesome (free) swim animation program. (Click on the controls to see this ideal freestyle stroke from any angle. Learn about ideal freestyle stroke swimming technique and how to swim faster) Check it out at: http://www.swimsmooth.com

When it comes down it, what really matters is how much time you spend in the pool swimming. You will always get out of it what you put into it and like all fitness endeavors, there is no substitute for hard work and commitment.

One of the best pieces of advice I would give an inexperienced triathlete new to fine tuning their swimming is: do not focus on swimming a million laps right off the bat and do not put too much emphasis on speed…not just yet grasshopper.

Instead, focus your attention on developing a smooth stroke along with proper body position and balance through the water. If you learn to stay comfortable, relaxed and in a very efficient streamlined position with a controlled, rhythmic breathing pattern in the water, then all your energy can be used to propel your body through the water.

A quick note in regards to triathlon swimming: staying relaxed and free of tension in your body (and mind) is ultimately important, so in your pool training sessions practice settling into your swim. In practice or on race day don’t make the mistake of hitting the water like a flash of lightening. More often than not you will just implode. Remember, you have a challenging bike and run to follow the swim, conserving energy is important. (Race pace comes with experience)

It’s best to not go all out when you first hit the water, I recommend building into your speed and race pace, I’m not saying swim at ’ (do snails swim?) but start out a bit slower and increase your swim stroke over time until you are comfortably up to your race pace (speed).

Get in the (good) habit in your swim workouts to do the same. Put stock into the warm up process, always complete a smooth and controlled warm-up, this process will help you get more out of your workouts, prevent injury and help you on race day.

Here are a few simple warm drills to incorporate into your swim workouts.

1. 100 yds. of easy freestyle, but keep up the cadence of the stroke turnover.

2. 100 yds. alternating 25 yds of right arm only then, left arm only

3. 100 yds. of the catch-up drill. This is when you don’t begin the next arms stroke until the other arm is completed the entire stroke.

4. 100 yds. of bringing your thumb all the way to the thigh. This is designed to force the swimmer to complete the entire stroke.

5. 100 yds. of the “fingertip drill.” This keeps the fingertips skimming across the surface of the water on the recovery portion of the stoke. This is designed to keep the hand low to the water and the elbow elevated.

One last tip: After your warm up, when swimming intervals (25, 50, 100, 200, 400, etc.) again I recommend to not go all out from the beginning of the set. I prefer to build into each set. For instance if the set calls for a fast 25, build through the first 10 yards and then get to that all out pace.

Use the build to “focus and reinforce” the form and technique of the stroke. Thrashing and splashing is useless, it will do nothing to enhance your performance or help you go the distance.

Never lose sight that your ultimate goal is “efficient swimming,” which you will accomplish by creating a smooth stroke along with controlled-rhythmic breathing pattern and proper body position (balance) through the water.

______________________________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE http://www.eathealthyandthrive.com

“The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011 _______________________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch

* * “Learn how to increase your metabolism and burn calories like never before.”

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

BUY NOW HERE: http://www.lulu.com/spotlight/Texasb

Tips to Stay Fit During the Holidays

the fitness underground — Wed, 16 Nov 2011 02:52:32 +0000

Tips to Stay Fit During the Holidays

Almost everyone does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, the average American will gain 7 pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.

(Texas & Markus, Co-Founders of The Fitness Underground Los Angeles)

You can and should enjoy the holidays. You can enjoy being with family and going out with friends. You can go to holiday parties and have fun. You can even enjoy a few “naughty” meals. There’s no reason why you can’t enjoy yourself AND stay healthy and fit through the holidays. Here are 5 ways to stay on track:

1. Aim to stay on your fitness program over the holidays.
Fail to plan and you plan to fail.
Not only do most people fail to plan, they consciously plan to fail over the holidays. Most of them expect to “blow” their diet and skip workouts over the holidays. They expect to eat more, to exercise less and to gain weight. As a result, they don’t even make the effort.

You can avoid this trap by planning to succeed through your holidays. Set up a positive expectation. Keep your standards up and don’t settle! Not only can you plan to “stay in shape” over the holidays, you can plan to improve! All you have to do is make the right (realistic) decision and expect success.

2. Plan all your workouts in advance.
You know your schedule is going to get hectic over the holidays. You’ll be cooking, shopping, going to parties, traveling, etc. To stay on your training and nutrition regimen is definitely going to take some planning.

Plan your schedule in advance. Anticipate what’s coming up. Write it down. Put your workouts on your calendar just like every other important event.

3. Give yourself permission to have a planned “cheat day.”

A planned “cheat day” helps you to stay on your program better in the long run. If you’re too strict all the time, you’re setting yourself up for cravings and bingeing. One cheat meal per week will have only a minor effect on your physique.

4. If you fall off the fitness wagon, get right back on it.

Even if you fall completely off the wagon, don’t beat yourself up. Get right back on your program and don’t look back.
Many people think their entire diet is ruined by one fall. They feel as if everything they’ve done prior to that day was wasted and there’s no sense going on. Or even worse, they drop out completely . Just because you mess up once doesn’t mean you should quit!

5. Control your portion sizes.
One of the most important rules to remember all through the holiday season is the law of energy balance, which states: To lose body fat, you must consume fewer calories than you burn up each day.
There are 2 important rules to remember here –

(1.) Too much of ANYTHING gets stored as fat – even healthy food.

(2.) Small amounts of anything – even junk food – will probably NOT get stored as fat as long as you don’t indulge too frequently.

There’s no reason to deprive yourself of things you enjoy. Just make sure you don’t over-indulge. As long as you enjoy your favorite foods in moderation, and you keep working out, it probably won’t end up around your waistline.

_______________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com
“The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011
_______________________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *
“Learn how to increase your metabolism and burn calories like never before.”

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

BUY NOW HERE:
http://www.lulu.com/spotlight/Texasb

A Call To Action – Let’s Fight Cancer Together

the fitness underground — Sat, 12 Nov 2011 15:28:58 +0000

I am calling on all my friends to step up and help me support this extremely important cause. It time for us all to be grateful for all that we have, especiually our good healthy, to count our blessings, to give back a little and to take action against cancer!!

* * Donate here: http://us.movember.com/mospace/2613068/

Each one of us has known or will know someone diagnosed with cancer, or has had a beloved family member or friend taken away from you because of cancer. Join me and help us raise awareness for the need for agressive cancer research, greater methods of prevention and the need for better treatment and support for “all people” in need. I joined the Movember movement to honor my mother and a handful of close friends who have been taken away from me over the last few years. I joined the Movember movement to honor all the people I know and for all the complete strangers, who have battled cancer and survived, battled cancer and lost, and for those who are currently battling cancer and fighting for their lives..!

Please take the time and donate today, if not today-then tomorrow.

Certainly we can all spare a dollar or two. Any donation no matter what the size is greatly appreciated and will be so helpful in regards to our mission. It all adds up my friends. Good health is the greatest gift we are given in life, a gift we should remain mindful of every day, always be grateful for and never, ever be taken for granted. Unfortunetly many people aren’t as fortunate as we are to have this precious gift good health. Donate today, there is no greater feeling to be of service to people in need. Please step up and support the cause.

LIVESTRONG.
Markus

________________________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com
“The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011
_______________________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *
“Learn how to increase your metabolism and burn calories like never before.”

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

BUY NOW HERE:
http://www.lulu.com/spotlight/Texasb

Eat Healthy & Thrive: Chicken & Sun-Dried Tomato Orzo

the fitness underground — Wed, 02 Nov 2011 03:25:33 +0000

Eat Healthy & Thrive: Chicken & Sun-Dried Tomato Orzo

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

* 4 servings

* Active Time: 30 minutes

* Total Time: 30 minutes

Ingredients:

8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided

Preparation:

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.

2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.

3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.

4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.

5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

Nutrition:

Per serving: 457 calories; 12 g fat ( 3 g sat , 6 g mono ); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.

Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).

_________________________________________________

PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *
“Learn how to increase your metabolism and burn calories like never before.”

Print Version & Ebook – Available At: LuLu.com / Barnes & Noble / Itunes / Amazon / The Fitness Underground Website

BUY NOW: Use Link Below To Purchase
http://www.lulu.com/spotlight/Texasb

______________________________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com
“The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011

It’s All About – “Your Engine”

the fitness underground — Sat, 22 Oct 2011 21:58:13 +0000

I LOVE THIS PHOTO of Lt. Col. Heidi Grimm of the U.S. Army World Class Athlete Program as she leads and beats Air Force Capt. Lara Brown during the bike portion of the Armed Forces Triathlon Championships at Naval Base Ventura County, Point Mugu, California.

* * Pictured, the rider out front, Heidi Grimm #231 is riding a pretty traditional older model Bianchi racing bike {my guess a steel frame – note the old style shifters on the down tube} with fairly standard race rims. The trailing rider, Lara Brown #239 is riding a new hi-tech Cervelo composite frame with all the bells and whistles, including aero wheels.Don’t get me wrong I love, love, love and totally embrace technology and all the awesome and amazing advances made in sports equipment, but I think sometimes people get too hung up on it and they totally lose sight that (especially when it comes to cycling) at the end of the day it’s “THE ENGINE” (you) that really matters. I’m certain that if I was riding a $10,000 dream machine, Lance Armstrong could still totally kick my ass riding an old school 35 pound plus- Schwinn Varsity road bike.I strongly believe that in regards to “Elite and Professional” athletes, the importance of this wonderful mind blowing and very exciting technology is ultra critical to performance, especially when their competitors are mostly all at equal strengths, but for us competitive amateur cyclists and age group triathletes, these “super high dollar” dream machines tend to be a bit over kill and somewhat unnecessary.

There’s no doubt that they do make you look and feel super cool and it’s great for your ego to show them off to people… but if your not training hard everyday and pounding out the miles, those beautiful bikes are really nothing more than a very expensive “crotch trophy” hanging on your wall. Plus, you will look pretty dumb being passed up by some dude on his beach cruiser carrying his surfboard.

Funny, every weekend I have coffee with my wife (an elite fitness trainer) before meeting our client’s for a deep sand workout at the beach and we watch groups of fat, out of shape guys roll up to the café on their totally tricked out $5K plus racing bikes wearing all the kit like they just broke away from the “peloton.”

I guess what I am trying to say is…pertaining to non-elite amateur and professional cyclists and triathletes, never lose sight that it’s you, the engine powering your bike.
A high price tag bike is not and will never be a replacement for pounding out hard and endless hours of training (and racing) in the saddle.

Definitely, purchase the best bike you can afford (it will make a difference in your performance), but the reality of the situation is that it’s really your physical conditioning and mental toughness that is the competitive edge for you!

For most people who are training and competing in a handful of triathlons a year as an age grouper or doing a some competitive bike racing, I honestly believe that an $800 – $2,000 (without the extras added on yet) road bike should be good enough to race and train hard on. Hey, if you can drop a small fortune on a dream bike without batting an eye, lucky you and god bless you, remain grateful that you have the means and enjoy, but if you can’t - don’t obsess over it and do your best with what you have. Once again, it’s about “the engine.” Training hard by pounding out the miles in the saddle will truly make the biggest difference in your performance, trust me!

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“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

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GET FIT, STAY WELL AND THRIVE IN 2011

A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011
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You Are Never 2 Old

the fitness underground — Sat, 15 Oct 2011 01:04:35 +0000

‎23 years ago I stopped competing in triathlons and bicycle racing (USCF) to focus all my attention on martial arts, getting my first, then second-degree black belts (as well as competing in Karate and Kickboxing and later studing BJJ & JKD). My last tri race was the “Budlight” -U.S.Triathlon Series San Diego- September 25, 1988.

Recently some good friends of mine have talked me into getting back into competing and are looking into signing us up for the San Diego Triathlon in May 2012. It’s an “Olympic distance” race (1,500m-swim, 40k-bike, 10k-run) which is the same distances as the old “Budlight” (U.S. Triathlon Series) races we used to do when I lived in San Diego in the mid-80’s. Being to old to compete in hard-core martial arts any more, it will be nice to experience competing again on a different level.

The 80’s was the time when the sport was gaining popularity and was about to explode. It was an exciting time and there is no doubt that San Diego was the “Hot Bed”, the place to be if you were interested in being a triathlete or close to the sport. I remember on any given day while out training you could see Ironman & Triathlon greats like Scott Tinley, Scott Molina, Emilio De Soto and on occasion even Mark Allen, Dave Scott and John Howard blow by you on their bikes!!

It will be really fun and nice to re-live part of my racing past again in SD, such a meaningful and historic place for the sport (I think the first ever triathlon was in 1974 in San Diego around the Mission Bay area). Twenty-Three years ago I was a “30-34 year old age-grouper” (age 32), this time around (Yikes!!!) I think I will be racing as a “55-59” age group competitor (age 56). My last race wasn’t my best race by far, but I would be happy to come close to my last race time of 2:22:45

(the swim to bike transition “5:16” killed me, someone accidentally kicked my bike shoe two racks down)

Guess that’s one good thing about being a “triathlon kook”… there is no pressure when things go wrong. Just finish baby, just finish…

NEVER LET AGE SLOW YOU DOWN OR STOP YOU FROM DOING ANYTHING YOU REALLY WANT TO DO!!

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_________________________________________________

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A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011

Eat Healthy and Thrive: Pork Chop Suey

the fitness underground — Thu, 13 Oct 2011 03:12:48 +0000

This week “Eat Healthy and Thrive” will be bringing you cheap (and “healthy”) weeknight dinners that can be prepared in 30 minutes or less.

When you’re busy, trying to eat healthy and to stick to a budget, dinner needs to be quick and cheap. But there’s no need to skimp on delicious! Save money and time with these cheap and easy weeknight dinners your family will love, such as cheap chicken recipes or budget-friendly fish dinners. Tonights recipe is with a Asian flare. Remember quick, cheap ,easy and healthy.. doesn’t have to be boring or tasteness.

Eat Healthy and Thrive: Pork Chop Suey

Chop suey is often made with bamboo shoots and water chestnuts—add them to this recipe if you wish. Serve with: Udon noodles.

4 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients:

1 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 tablespoons molasses, preferably blackstrap
1/4 teaspoon freshly ground pepper
5 teaspoons cornstarch
2 tablespoons canola oil, divided
1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
1 medium onion, slivered
1 medium red bell pepper, thinly sliced
3 cups mung bean sprouts (see Note)
1 tablespoon minced fresh ginger

Preparation:

1. Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.

3. Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Tips & Notes:

Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts.

Nutrition:

Per serving: 280 calories; 10 g fat ( 1 g sat , 5 g mono ); 74 mg cholesterol; 21 g carbohydrates; 7 g added sugars; 28 g protein; 3 g fiber; 504 mg sodium; 957 mg potassium.

Nutrition Bonus: Vitamin C (87% daily value), Potassium (27% dv), Iron (20% dv), Vitamin A (19% dv), Zinc (17% dv), Folate (16% dv)

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PICK UP A COPY OF OUR NEW RELEASE!!!

* * Boost Your Metabolism by Markus & Texas Boesch * *
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BUY NOW HERE:
http://www.lulu.com/product/ebook/boost-your-metabolism/17392881

______________________________

“We’re changing our client’s lives – Give us an opportunity to change your’s. Join us and start moving in a healthier direction”.

Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com

Visit- THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com

Visit- EAT HEALTHY AND THRIVE: http://www.eathealthyandthrive.com
“The Nutrition and Weight Management division of The Fitness Underground LA”

GET FIT, STAY WELL AND THRIVE. JOIN US! START MOVING IN A HEALTHIER DIRECTION. A YEAR FROM NOW YOU MAY WISH YOU STARTED TODAY!

The Fitness Underground-Los Angeles c.2011