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Exercise Guidelines Information

Posted By · May 1, 2010 at 9:04 pm

Here is the link to the Exercise Is Medicine website. http://www.exerciseismedicine.org/keys.htm

Keep moving!

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Quick & Healthy Salmon Recipe

Posted By · April 25, 2010 at 11:00 pm

Here is the recipe seen on my Lean 13 segment….Enjoy!!

Lightly Brush a 6oz Salmon Filet with Olive Oil and season with Salt, Pepper, and Garlic Powder.  Place the fish on the grill and cook on medium temperature for approx 6 minutes per side (depending on thickness).  Remove from grill.  Place salmon filet on pre-soaked cedar plank and place back on the grill for another 3-4 minutes.  This will be enough time to enpart the cedar plank flavor.

If you don’t have a Cedar Plank just follow the Grilling directions. Enjoy!

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How to run yet not be a runner!

Posted By · March 18, 2010 at 12:58 pm

My fascination with riding many different disciplines in the world of bicycling, always brought me to the conclusion that running was for those who either took it way too seriously, not serious enough or for those who participated in it for a particular charitable cause. Either way, I simply thought it wasn’t for me due to all the stories of how boring it was and how many injuries you can get from running all the time.

This past June, I decided to give it a shot with a little help from my friend who is a runner. I hated the first month or so but after my body acclimated to the particular demands of running, I quickly adapted and actually enjoyed it. Boring still?…Yes, it is but with an iPod and/or a good friend to run with, I have maintained a consitent schedule of running 3-4 times out of each 7 day period.

I still lift weights pretty hard and didn’t want to run more than those 3-4 days due to not wanting to lose muscle mass. So far, it has worked out great despite losing a couple pounds of muscle and just a tad of strength. I am really happy with how lean and conditioned I am with my runs, lifts and my bicycle riding.

Some weeks, I only run two days and still maintain a high level of conditioning. This format allows me to run yet not become a “runner” in the sense that I am not focusing entirely on running but rather a variety of activities. However, I run just enough to be acclimated but not over-doing it.

Why am I telling you all of this? Well….I have a couple friends who are both former world-ranked, Olympic runners and they use a very similar format of getting in 3-4 runs per week at 20-35 minutes per session…thats it! They are not competing anymore and run just enough to enjoy many of its benefits yet not so much that they run the risk of injury, burnout or boredom. Each run is at a brisk pace to keep the “body machine” functioning at a high level, bodyfat at a low level and the heart & lungs well conditioned. Simple stuff!

It is very possible to run a few times per week without becoming a “runner” or spending a lot of time doing so. It is all about quality of exercise in shorter periods of time and getting it done! Obviously, if you haven’t run before or in a very long time, you should start slow and even get guidance from a running expert or exercise professional on how to slowly build up to a few days a week of running per week. Seeking help is a great way to ensure results in a safe and efficient manner.

If you are smart, patient and consistent, you too can start running yet not be a runner. Sweet!

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Slow as you Go!

Posted By · March 11, 2010 at 11:07 am

I have numerous routes for my runs and bike rides that I use all year long no matter what the weather. While on these routes, there are a consistent yet small number of people that I have come to recognize. However, with the recent break in the weather, these routes are now packed with people on  intense missions to get  fit. I would go as far to say that the majority of these “new people” have not been consistently active all winter long and are headed for more inconsistency and eventual injury than they are results.

The main cause for this is the age old mistake of trying to do too much too soon! Folks, bless your hearts for your enthusiasm and efforts to get out and get active but if you want to establish a consistent routine of activity and to do so without nagging injuries due to starting out by doing too much too soon, please start out slow! Start by doing shorter, less intense bouts of activity so that your body can slowly acclimate to your newfound zest for activity!

It only takes 4-6 weeks to get your body safely acclimated to activity and ready to pursue longer, more intense forms of activity. If your goal is to enjoy the weather all summer long without shinsplints, pulled hamstrings, pulled groins, sore low back muscles and aching feet….start out slow and/or consult a professional to help you get started on a safe and effective program of exercise!

Do this and who knows, on one of my next runs or rides on a rainy day when most people decide to stay inside and do nothing…you and I will cross paths on a bike trail and quickly nod to each other as we bask in our respective “Exercise Zones!” Sound good?…. well it won’t happen if you are on the couch sore from starting out with activity you aren’t prepared for. Start slow, stay consistent!

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Healthy Recipe: Claypot Fish

Posted By · March 7, 2010 at 10:25 pm
Claypot Fish Recipe
Courtesy of The Northside Social
6525 North College Ave. Indianapolis
6-8 oz Whitefish of choice filet (Tilapia is also a good option)
1 Tbs. Extra Virgin Olive Oil
1 Tbs. White Wine
6 Oven Dried Tomatoes (you can substitute sun dried packed in oil)
1 Lemon Wedge
8 Kalamata Olives, pitted
1 Thyme Sprig
1 tsp. Butter or butter substitute
1/4 tsp. Salt
1/4 tsp. Pepper
In a baking dish, place Olive Oil and White Wine.  Place the fish filet into the dish and squeeze the lemon wedge over the fish.  Leave the wedge in the baking dish.  Place tomatoes and olives around the side of the dish.  Place teaspoon of butter on the top of the filet, dust with salt and pepper and lay the sprig of fresh thyme on the top. Cover with foil and bake for 20-25 minutes in a 350 degree oven and serve.

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Start Slow to Finish Fast!

Posted By · March 4, 2010 at 11:25 am

If you are looking to get started on a fitness routine or returning after a long layoff, it is very important to start out slow! The most common mistake is jumping into a very intense workout routine that you are not prepared to start or finish!

The more effective format is to start with less intense forms of activity that will allow your body to slowly build up its ability to adapt and progress over time. This ensures long-term success and lower risk of injury that many people suffer from due to doing too much too soon. It is hard to imagine but starting off slow and letting this natural adaptation process take place will get you to your desired goal much faster than trying to force results with things such as bootcamps or other high intense exercise formats. These training styles should only be used when you have already built a solid base of conditioning. Once your foundation is established, you are then prepared to add more intensity to your endeavors.

Just 4-6 weeks of basic conditioning can be a great step in the right direction for building a solid foundation that will support years of positive results and consistent progression. Make sure you address balance by focusing on cardiovascular fitness, strength training, flexibility and of course…disciplined nutrition!

Don’t be afraid to ask for help, so go to your nearest gym and consult with a fitness professional that can help you draft a simple plan for getting started. Don’t be shy, don’t be lazy, be creative, be consistent and keep an open mind!

Go Getem!

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Get what you can get!

Posted By · February 16, 2010 at 3:29 pm

I had a really long day yesterday at work, numerous meetings and snowy weather to deal with. I had another meeting scheduled for later on in the evening and only had a 45 minute window to sneak in some exercise, so a treadmill at the gym was my tool of choice! I am sure you are busy as well but no matter what your schedule, you simply have to make the time to sneak in exercise!

I performed a 30 minute, high intense running session with the incline cranked up for some added intensity. Obviously, if you don’t have a solid base of conditioning, don’t get too crazy with your intensity. However, no matter what your level of conditioning, if you don’t have a lot of time to exercise, don’t get frustrated and do nothing, toughen up, adapt and perform a brisk 15-45 minute exercise session to at least get some kind of workout completed. “Something” is better than “nothing,” considering most people tend to do nothing if they don’t have a full hour or more free to exercise.

Your body adapts to and reflects what you do on a consistent basis, so if your health is a priority and you get a session of exercise completed whenever you can get it, you will be rewarded with good health and a solid foundation of physical conditioning.

Yes, it is great to have ample time to complete an exercise session but if you are pressed for time, don’t get frustrated, get moving…even if it is only for 15 or 20 minutes….just crank up the intensity and get what you can get until you have the time to exercise in less of a rush.

Go Getem!

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Any Condition!

Posted By · February 12, 2010 at 11:14 am

In a park near my neighborhood,  I run into a very nice, older Russian woman almost every time I am there. Yesterday, it was about 25 degrees outside and as I ran past her I said “great day to get exercise huh?” She responded in broken yet profound english by saying “Any condition, I working”and while she said that, she raised her arm in the air to further along her proclamation!

She was not lying by any stretch because I see her all the time briskly walking around the neighborhood in very nice, almost formal clothing and high heel boots. Yes, high heel boots with a thick rubber heel and she scoots around like nobody’s business.

She doesn’t sit at home complaining about the weather, she puts a coat on and gets her daily walk completed, no matter what! It is far too easy to over-think the whole “fitness thing” but when it comes down to it, its all about action. She is living proof that those who act, reap the benefits of all that this world has to offer. She looks and I am sure by the intensity of her fist pump in the air, feels great!…All because she stays active no matter what! The world is waiting for you too….Get moving, Go Getem!

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