Bad weather running
Last week I was reading an article in this newspaper that stated we have not seen very many single digit temperatures in the last few years and we have not had subzero temperatures at all in a few years. Global warming aside, here we are looking at a very cold …
COEUR D'ALENE PRESS | UPDATED 7 YEARS, 11 MONTHS AGO
Is high intensity cardio bad?
Over the last 10 years, we have seen an explosion in the popularity of high intensity cardio workouts. Millions of people have incorporated everything from basic aerobics to Insanity classes and the once very popular Zumba regimen. Every year, newer and tougher high impact cardio programs tend to make the …
COEUR D'ALENE PRESS | UPDATED 7 YEARS, 11 MONTHS AGO
Exercise programs, one more time
The summer is over, fall will soon be here and it’s a great time to consider a realistic exercise program. There are a few things to consider before you take your first, second or 10th attempt at a fitness regimen. The best programs that can truly deliver excellent benefits to …
COEUR D'ALENE PRESS | UPDATED 8 YEARS, 2 MONTHS AGO
You and hydration
This last week, we had a taste of very hot weather and many of you kept a full training schedule of cycling or running as you prepare for the many upcoming races. One of the most important aspects of leading an active lifestyle is staying hydrated while competing, keeping fit …
COEUR D'ALENE PRESS | UPDATED 8 YEARS, 5 MONTHS AGO
You and hydration
This last week, we had a taste of very hot weather and many of you kept a full training schedule of cycling or running as you prepare for the many upcoming races. One of the most important aspects of leading an active lifestyle is staying hydrated while competing, keeping fit …
COLUMBIA BASIN HERALD | UPDATED 8 YEARS, 5 MONTHS AGO
Blended fitness adds some variety
Creating workout programs by blending completely different types of exercise is nothing new, but it seems the fitness professionals around the country are getting much more creative.
COLUMBIA BASIN HERALD | UPDATED 8 YEARS, 6 MONTHS AGO
Get healthy, start walking
One of my coworkers recently shared a news story regarding a new study that suggests prolonged sedentary periods like sitting increases the risk of heart disease, diabetes, cancer and death among people who exercise regularly.
COLUMBIA BASIN HERALD | UPDATED 8 YEARS, 7 MONTHS AGO
Vitamins ... really?
I have written a number of variations on vitamin supplementation and getting your vitamins from natural sources, whole nutritious foods. This week, I want to revisit a few key points on vitamins and the pros and cons of taking them as a supplement or getting them through a well-balanced nutrient …
COEUR D'ALENE PRESS | UPDATED 9 YEARS, 3 MONTHS AGO
A perfect recipe for overtraining
Spring is around the corner and we are coming off a very light winter. Locally, many of our areas athletes have already started an aggressive training schedule. Each year the Northwest adds more and more races from marathons to triathlons, biking and swimming events. The push to be in peak …
COEUR D'ALENE PRESS | UPDATED 9 YEARS, 8 MONTHS AGO
Get your running startright here
COEUR D'ALENE PRESS | UPDATED 10 YEARS, 7 MONTHS AGO
Fighting fatigue in winter
We are starting to get into the winter months; many of us will certainly be slowing down on our activity levels.
COEUR D'ALENE PRESS | UPDATED 11 YEARS AGO
Start the day with Tai Chi, Qigong
Over the past few years I have written so on many different health and fitness subjects it really becomes challenging to find points of interest for such a wide audience. I am a big fan of yoga and the fact that I lack flexibility and still manage to get my …
COEUR D'ALENE PRESS | UPDATED 11 YEARS AGO
Blend or juice: What's your preference?
This week I would like to take a look at juicing vs. blending. Both approaches are a very popular practice among the Uber health-conscious and extreme fitness folks. Both juicing and blending are a great way to maximize your nutritional resources from fruits and veggies.
COEUR D'ALENE PRESS | UPDATED 11 YEARS AGO
Cardio and your target heart rate
Recently I was asked how accurate and safe it is to calculate your target heart rate based on age during exercise. This question is a very good one and one not easily answered.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 1 MONTH AGO
Time to ski!
If you are an avid skier getting your pre-season preparation started for the coming season is important. Our good friends Cliff Harris and Randy Mann are indicating that La Nina is setting up shop in the Pacific which should bring a ton of powder to nearby ski resorts. Even if …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 1 MONTH AGO
Being a great role model
When was the last time you were a role model to someone you love or someone who is important to you? Do you have a memory of a moment in time that really stands out when your mom or dad did something so positive it left a lasting mark in …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 1 MONTH AGO
Staying fit with ballet
In last week's column I covered some health and fitness aspects concerning our kids. For the next few weeks I would like to stay on the theme of keeping our children active and healthy.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 2 MONTHS AGO
Healthy and fit kids
Every year at this time I like to take a look at kids' fitness. There are so many alarming statics out there regarding kids' health as it relates to a lack of exercise. With budget cutbacks in our local schools, physical education classes have seen a decline in recent years …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 2 MONTHS AGO
Benefits of fasting
This week I am going to wrap up my short series on nutrition and the three areas that tend to undermine any good nutrition program. Most of us know eating habits, discipline in eating right and meeting our nutritional needs are the three areas I am talking about.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 2 MONTHS AGO
'If It Fits Your Macros'
In the last few weeks I have covered the three areas that most commonly challenge us when it comes to good nutrition. These three areas are, eating habits, discipline in what and how much we eat and our unique nutritional requirements.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 2 MONTHS AGO
Returning to our primal roots
This week I want to review, the stone-age diet movement that has become popular. Depending on whom you talk to it's all about primal or paleo and there are a number of differences between them.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 3 MONTHS AGO
Eating raw whole foods as a first step
In last week's column I started a review of nutritional information and the aspects of finding a healthy nutrition plan that works for you. The three key areas that can make or break good nutrition are related to eating habits, discipline or self-control and our nutritional requirements based on our …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 3 MONTHS AGO
Nutrition and the many options
For many of us, eating right ranks pretty high on the must do everyday scale. Eating a healthy and well balanced diet seems pretty straight forward. There are hundreds of books, countless diets to choose from and even your family doctor that can give you excellent advice on what to …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 3 MONTHS AGO
Re-tapering the tape debate
Last summer, I wrote a column on Kinesiology tape and the benefits active people get from using it. This summer has started out with the usual bumps, bruises, stains and sprains that comes with living in such an active community. I have had a number of people and friends ask …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 3 MONTHS AGO
Posture is important for good long-term health
Most people do not pay much attention to their posture. We wake up and start the day thinking about many things but rarely do we make a conscious decision to keep our posture fine tuned all day.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 3 MONTHS AGO
Staying hydrated
One of the most important aspects of leading an active lifestyle is staying hydrated while competing, having fun or keeping fit. On May 11, I competed in one of the toughest races I have yet encountered, the Spartan Sprint in Montana.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 4 MONTHS AGO
What's SUP this summer!
So here we are on July 6 and summer seems like it just started. A true sign of summer on Lake Coeur d'Alene is the abundance of standup paddleboarders. This amazing activity and all-around fitness workout has become so popular locally it seems to be one of the fastest growing …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 4 MONTHS AGO
Are sugars and sweeteners toxic?
Did you know that on average people in the U.S. eat 152 pounds of sugar in one year. This is roughly 3 pounds a week and surprisingly, Americans are not the biggest consumers of sugar in the world. Sugar and sweeteners are in so much of what we consume we …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 4 MONTHS AGO
Ironclad role models
Another year has passed and here we are again, Ironman Cd'A 2013. This event has such a huge impact on both the participants and their families. One aspect of Ironman that impresses me so much is how it exposes kids to fitness, drive and dedication. These children watch their mom, …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 4 MONTHS AGO
Why the buzz on bee pollen?
OK, so have you ever wondered if all the talk about bee products and apitherapy has any real positive effects for athletes and people with an active lifestyle? Recently I was talking with an apiarist - "a keeper of bees" - who shared some very interesting bee information with me.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 5 MONTHS AGO
Training for swimming, biking, running?
With so many triathlons and other races coming up I thought it would be a good idea to revisit the practice of adding yoga to your training. Whether it is for meditation, alternative medicine or exercise, yoga is practiced to strengthen the body, mind and soul.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 5 MONTHS AGO
Get to the 'core' of fitness
We have all heard about or seen the words "core strength" in reference to fitness. Most people who run, swim, bike or cross train either under-estimate the importance for core strength or do not know how to develop their core strength properly.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 5 MONTHS AGO
Reducing injuries with compression
OK, we have all seen various athletes and general fitness folks wearing compression arm and leg sportswear. Those funny looking arm socks and/or leggings that I am sure made you wonder, "Why do they wear those things?"
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 6 MONTHS AGO
A crash course in Quinoa, but one super food
The first time a friend told me about quinoa they had said it was this great rice like grain from China. OK, so sometimes my friends enjoy the benefits of too much red wine and get their facts a little mixed up. At least in this case, talking about nutritious …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 6 MONTHS AGO
'Get a little mud on the tires'
It is that time of year again to get signed up and head out into the world of crazy fun and over the top obstacle races.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 6 MONTHS AGO
Sleep
This week, let's touch on sleep and how both our brain and body rely on sleep in ways you may not know. Research shows that for most of us, we need 8 to 9 hours of undisturbed sleep. Both your brain and body need sleep time and yes, lack of …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 6 MONTHS AGO
Avoiding muscle cramps
I have recently been looking for additional information on muscle cramping. As I looked around, nothing new or exciting on up-to-date ways to avoid those nasty moments of pain and discomfort stood out. What I did find were the usual suspects like fluid in balance, low mineral, sodium and calcium …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 6 MONTHS AGO
It's worth repeating exercise makes you happy... but start slowly
This week, I would like to touch on something that I have written a lot about which is the mind-body connection. For many people, starting fitness routines sounds great and with enthusiasm, off they go running, hitting the weights, biking etc. Then, shortly after they're committed, either their mind or …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 7 MONTHS AGO
Rrrrrrrollin' out
Self-myofascial release may sound like a mouthful, but it can be as simple as a personal massage therapist in the form of a foam roller
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 7 MONTHS AGO
Probiotics for health and fitness
With health and fitness, the one thing I have found is that people with common interests always share their latest wellness discoveries. Recently, a discussion of probiotics came up at the office. Now, this was not new to me and I was pretty comfortable thinking I was getting all the …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 7 MONTHS AGO
Minerals: Natural sources are best
A few weeks ago I did a column on vitamins and the pros and cons of taking them as a supplement or getting them through a well-balanced nutrient dense diet. I had a lot of amazing feedback from my readers, all supporting the idea that vitamins are for the most …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 7 MONTHS AGO
Taking a look at carb cycling
This week, I would like to review an aspect of dieting and nutrition that seems to have trended on and off over the past 25 years or so and that is carbohydrate cycling. Recently, I was talking with a seasoned triathlete who was excited to do another season of carbohydrate …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 8 MONTHS AGO
Eating raw foods revisited
I was recently asked a good question by a friend. What was the most significant change to my diet in the last four years? It got me thinking, "wow" so many changes how do I qualify the one change with the biggest impact?
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 8 MONTHS AGO
Cardio very important to fitness
I would like to touch on the importance of cardio-respiratory conditioning to overall health and fitness.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 8 MONTHS AGO
No shortage of events this year
It is that time of year again, and with spring quickly approaching, let's look at the upcoming racing and fun run season.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 8 MONTHS AGO
As the snow melts, prevent the big three running injuries
This week, I want to revisit a column I did 16 months ago. Spring is getting close and for many of us, we will start to pick up the amount of running time we dedicate to our training and fitness.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 9 MONTHS AGO
For the love of chocolate!
With Valentine's Day next week, I thought it would be good to touch on the interesting benefits of dark chocolate and the cacao bean.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 9 MONTHS AGO
Do you really need vitamins? Depends on the person
Have you ever asked yourself the question, should I take vitamins or perhaps do I need vitamins to stay healthy? The answer to this question can become very confusing, so let's break it down into simple terms.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 9 MONTHS AGO
Achieving weight loss and good health without dieting
Losing weight has become one of the biggest factors for many people to start a fitness program. There are so many diets and workout regimens out that supposedly create the perfect weight lose program, yet the U.S. has one of the highest rates of obesity in the world.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 9 MONTHS AGO
Cool runnings require gearing up
Here we are, mid-winter, and most of us are running less. Running in the winter months tends to be as popular as visits to the dentist. But there is that nagging little voice in the back of your mind telling you to maintain your running in order to stay at …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 10 MONTHS AGO
8 Questions Power Plate
This week, I have 8 Power Plate questions for Kelly White. Kelly is a Certified Power Plate Trainer, Certified Personal Trainer and Weight Loss Management Professional at 360 Fitness in Coeur d'Alene. Kelly also specializes in strength training, cardiovascular endurance, and proper nutrition.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 10 MONTHS AGO
8 Questions 'CrossFit'
This week, I have "8 CrossFit Questions" for Derek Hutchison. Derek Hutchison is a head coach and co-owner of CrossFit Coeur d'Alene. Derek was an early adopter of CrossFit and one of the first CrossFit coaches in North Idaho.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 10 MONTHS AGO
New Year's resolutions
This past year has been an incredible year of understanding health, fitness and nutritional choices for me. Now, here we are facing a new year and the upcoming year will be equally amazing in the health and fitness world.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 10 MONTHS AGO
8 Questions: Diet and Exercise
This week I have "8 Questions Diet & Exercise" for Santa Claus. Santa has been spreading joy and happiness in North Idaho and around the world for a very long time. Santa has had a lifelong passion for good health, exercise and nutrition. Santa holds many records including the fastest …
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 11 MONTHS AGO
8 Questions: Yoga
This week is "8 Questions for Yoga" with Alesha McCully. Alesha is an Anusara Inspired Yoga Teacher (RYT 500), with more than 12 years of study and practice in the yoga tradition. She discovered Karen Sprute-Francovich at Garden Street Yoga upon moving to Idaho from Maui, Hawaii, six years ago.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 11 MONTHS AGO
Questions: Personal trainer
This week, I have "8 Questions, Choosing a Personal Trainer" for Josh Queen. Josh Queen has been a trainer for the last eight years. In those eight years, Josh has changed and given many people a new chance at life.
COEUR D'ALENE PRESS | UPDATED 11 YEARS, 11 MONTHS AGO
Amazing coconut oil
A little over two years ago I started using coconut oil as my primary oil of choice for both cooking and for some medicinal uses. Recently there have been a number of articles on the pros and the cons of non-hydrogenated virgin coconut oil.
COEUR D'ALENE PRESS | UPDATED 12 YEARS AGO
Time to start taping up
This summer has been a very active one for me personally. With my many races, paddle boarding, cycling, swimming, rock climbing and general off the hook activity trying to keep up with my 6-year-old son, I have had more than a few injuries. These injuries and activities have made me …
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 2 MONTHS AGO
Are you fat adapted?
Recently I ran across a great article on Mark Sissons blog "Mark's Daily Apple" pertaining to becoming "Fat Adapted." What does it mean to become "fat adapted?" In simple terms, your body is able to efficiently utilize and burn fat as a primary fuel source.
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 2 MONTHS AGO
Attaining a 'six pack' much harder than drinking one
Over this last year, I have written about how to work your core and how to develop great abdominals. The one thing I get asked about all the time is how can I get six pack abs. This question has had so many books written about it - and a …
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 3 MONTHS AGO
It's time to get dirty
The Spring Dash has been run in perfect weather, Bloomsday is next Sunday and the season to swim, bike and run has started. There are so many different races to participate in over the next few months, I have decided to include one group that is sometimes overlooked. There is …
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 6 MONTHS AGO
Fitness begins with research
This week, I would like to address a great question that I was recently asked. "What exercise programs or fitness regimens are safe for people with special circumstances or special needs?"
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 7 MONTHS AGO
Prioritize life with mindfulness meditation
This week, I would like to touch on the use of mindfulness meditation to help you meet your fitness goals. We all, for the most part, live busy and in some cases, hectic lives. I hear from so many people that say between career, children and family life, there is …
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 8 MONTHS AGO
Resolve to take a step forward
Today is New Year's Eve and many of you will be considering things you would like to change in 2012. Some of the many resolutions that people boldly proclaim is better health, better nutrition, weight loss and getting in shape.
COEUR D'ALENE PRESS | UPDATED 12 YEARS, 10 MONTHS AGO
Cardio vs. strength training ... or both
From what I can tell this question is right up there with talking politics or religion at work. I have noticed most people have a very firm position on this subject and are willing to debate the finer points to the death.
COEUR D'ALENE PRESS | UPDATED 13 YEARS, 2 MONTHS AGO
Feeling compressed?
OK, we have all seen various athletes and general fitness folks wearing compression arm and leg sportswear. Those funny looking arm socks and/or leggings that I am sure made you wonder, "Why do they wear those things?"
COEUR D'ALENE PRESS | UPDATED 13 YEARS, 4 MONTHS AGO
These shoes are next best thing to barefoot
Are you interested in barefoot running, or at least curious about the crazy shoes and which shoe is the best? Here are a few questions you should ask yourself, do I overpronate, underpronate or have a neutral landing? Do I heel strike, toe strike or am I a midfoot runner?
COEUR D'ALENE PRESS | UPDATED 13 YEARS, 5 MONTHS AGO
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