The goal of today’s post is to put to rest a handful of myths that continue to resurface like sightings of the Loch Ness Monster. 

1. A pill will melt the pounds away.  If there was a magic pill out there it would have made front page news.  The pill manufacture will show you pictures of before and after and in small print tell you diet and exercise played a role.  Of course it did. Because truth be told, THAT combination is the THE magic formula.  But it requires effort and discipline. 
2. Spot Reduction. On average, I hear the following claim three times a week.  "I do 50 sit-ups a day and I still have a belly! What other Ab exercises can I do to lose this belly and get a six pack?"  Spot reduction is a myth.  Truth is you can't fat reduce in one area.  When you take this spot reduction approach, you are, in fact, working one area at the expense of others. The imbalance of muscle development can create unintended structural problems.
3. Dogmatically following one fitness program or regimen.  E.g. “Cardio is the only way to lose weight."  Or "Doing hula hoops with a 50-lb weighted vest hanging from Olympic rings is the only way to burn fat" (This one is silly but very challenging, I would imagine!) The next latest craze might be ‘Military Mud Bear, Snake, Crocodile, Shark Obstacle Race’ where contestants traverse a military style obstacle course laden with mammal eating predators.  Or MMA uni-cycling where uni-cyclists traverse the Alpe d'Huez pausing only to exchange a few blows with other riders. If it safely gets you into shape, great!  But it’s not the only way to lose weight or be active. Truth is you should try a variety of different workouts. Build around what you like and branch out.  And if you think your thing is the ultimate wait a minute or two because something else will come along... Arctic Yoga anyone?
4. Juicing. Not the A-Rod type (allegedly).  I’m talking about Juice Fasting or Juice Cleansing.The type that proponents claim will help you do any and/or all of the following:

• Lose weight
  
• Have more energy
  
• Cure cancer
  
• Boost your immune system
  
• A miracle liquid for your body
  
• Detox the body
  

You get the idea.  And, of course, they all sound great. Only problem is it's not true. Juice cleansing to lose weight may actually cause weight gain! Fruit juices have a high sugar content which can cause a spike in insulin levels. If you down too many high-calorie glasses, your weight will balloon like a Thanksgiving day float.  If you want the nutrition of fruits, eat a real peach or a mango- whatever fruit you fancy. Because the fruit you eat has fiber which helps fill you up so you consume less calories and minimize insulin spikes.  So grab a summer peach and enjoy!

THIRTY FIVE days of summer left and the start of a glorious autumn running season.  Among the big highlights of the season is the New York City Marathon on the first Tuesday of November.  While some of you may not be ready for a full marathon, you might be interested in running a shorter race like a 5K.  I recently responded to a short interview about running 5K races and thought I'd share the same insight with all you aspirational runners.



How is the training different from longer races such as marathons or half marathons?
There are myriad of training differences, the one that is most obvious is speed and speed training. I believe that success is more dependent upon efficacious running form. 

What other exercises should you do besides running?
The one that I emphasize is core training as it will improve the efficiency of your running.  Another would be stretching exercises e.g. A quad stretch.  Lunge forward with your left leg, bring the right knee down to the ground behind you, bend the right knee, grab your right ankle with your right hand and bring it towards the buttocks.  Hold for a deep stretch, then switch leg positions.

What would a typical schedule of workouts look like?
A typical week depends where you are in your preparation for the the 5K.  There are macro and micro cycles over the course of three weeks (to get accustomed to race conditions, for speed, fine calibration).   After this cycle, you shift gears to prepare for the race. (depending on whether it is a track or road race). Lastly, there is a cycle to improve on weaker points and fully maximize your strengths.

Tips for your first race.
Um... prepare?? If you have prepared properly you'll be more confident. That means trained properly, tested running gear, understand how your body reacts to race conditions, etc.  Preparation will boost confidence.  Confidence is a major factor in strong performances.

What's it like to run a 5K race?
If you truly run it well, it's a glorious blend of euphoria, exhaustion, and an intense connection to your lungs, legs and mind.

Here is an interesting read on the science around why we crave meat. Why do we "go weak in the knees" (according to this article)? The article doesn't leave out vegetarians either. How can you modify your meal to get that "Umani" sensation that meat provides?

Key points that have been gaining traction:

• Smell is the main driver of taste.
• We are programmed in the womb to react to certain amino acid smells and tastes.
• Fat is an important player in the food choices we make.

http://www.washingtonpost.com/national/health-science/what-makes-a-hamburger-and-other-cooked-meat-so-enticing-to-humans/2013/08/12/8f8e1d72-ff73-11e2-9711-3708310f6f4d_story.html?wpmk=MK0000205

Please share this video! What if you learned that eating an apple a day can improve the life of you and your family?  And benefit the rest of the world?

And at the conclusion of this video, there is call to action that will help us all be part of a fitter, healthier America.

Most of you know that the main reason that I coach individuals through personal training and Fitcamp is because I want as many people as possible to feel happy and healthy in their bodies. This short video highlights one aspect that is critical to good health. Furthermore the video also explains the economic impact that just one apple or a cup of broccoli can make in improving our lives!

• Prevention of 127,000 people from dying just by eating better. (You just saved a city the size of Topeka, Kansas!)
  
• Reduce medical costs related to strokes and heart disease by $17 million dollars!
  
• Live a fuller, longer, better quality life with your friends and family!  Economists place a value of $11 trillion dollars on that.  Did your eyes just pop? (Because 11 trillion dollars makes my head spin.  Take that, Powerball lottery!) I am stocking up on greens and red vegetables and fruits as I type.
  

Please spread the word!

Remember to do this dance when you...

1. Just finish Fitcamp!

2. Feel stronger and leaner!

3. Feel like you have more energy than you know what to do with!

4. Get compliments from co-workers.

5. (And, of course) Hear the beat drop

Just a little 'pick-me-up' to get you over HUMP day.

 “There’s a whole folklore about it [mosquito preferences],” she says, “sweet blood, blood type, diet, gender, skin temperature, body size, garlic, spicy foods, certain vitamins.” She’s spoken with people who say that before they became pregnant, mosquitoes loved them, but after, they were ignored, and visa versa. She spoke to one person convinced that his appendectomy made him less attractive. Another who thinks his blood pressure medication lessened his appeal. This summer, she’s been approached by vegans who claim mosquitoes leave them alone. That mosquitoes are more attracted to people who drink beer is one of the few things we know with some degree of certainty, she says, though we don't know why.





Mosquitoes Love Some People More and Scientists Want to Know Why

Julia Ho, a long time #fitcamper, leads fitness camp before she leaves for my home state of California.
While a few people (Earlene , Amanda and Julia W.) started their first or second session today, Julia 'beasted' through one of her last #fitcamp workouts (at least until she is back in NY), and gave some words of encouragement to the newcomers. Julia graciously shared her story about overcoming her first very, very challenging class with me.  Now look at her motivate the class.  Living proof that fitness and athleticism is within reach! 

Wishing Julia the best on the 'left coast'.  It was great having your energy and presence in class.  You will be missed! 

But still be mindful of what you eat.
Just a tip to keep the weight off your seat!

(Even better if you can get Andy and Dwight to sing you 'Happy Birthday' at your office!)

http://www.nypost.com/p/news/national/taste_tip_sing_baby_mWBZ1x7ygR0uJvfhrxUNwN

What do you think of this LULULEMON strategy?
Chew on this before you read the start of the story:

Lululemon founder and former chief executive officer Chip Wilson said that it takes 30 percent more fabric to create plus-size clothes, meaning that he would have to charge a higher price for them. That’s something Wilson would never do, he said at the time, because plus-size people are sensitive and the company would feel intense fallout from the community.

http://www.huffingtonpost.com/2013/07/31/lululemon-plus-size_n_3675605.html

I would like to hear what your thoughts are. Please share.