Guest Blog: Tips for advanced cyclists and spinners
by Jarrod Charbonneau


Tips for Advanced Riders & Spinners: For those of you who complete a minimum of 5 spin classes a week or 300+ miles per week you know a lot of the details discussed in the previous articles so I offer you tips for advanced cyclists to improve your abilities further.

1) Rest days: Just as you read it, rest days are just as important as training days and unless you are training for a specific race you should train 5 days a week allowing two rest days per week (preferably not back to back). This does not mean you can’t lift weights but I would avoid running because it is a similar muscle group.

2) Hills and rollers: Once you are comfortable being in the saddle for a long time (3+ hours) you should start your hill climbing practice. Rolling hills are the best terrain to learn on because you learn how to use your gears quick and effectively. As you see a hill approaching you want to gear up to build as much speed as possible and keep that gear/speed for as long as you can even while on the hill, then start to gear down. Once you reach the top of the hill you should gear right back up and pick up speed to go down the hill you just climbed.

3) Eat hearty: The night before a ride it is essential to eat an above average meal because you are going to burn a lot of calories. Pasta with very little red sauce or Primavera are my weapons of choice but I would stay away from the creamy sauces such as alfredo.

4) Make hills your edge: There are two types of spinners/cyclists, sprinters and climbers. I could not tell you how many times I hear people say “I am better on flats than I am on hills” simply because they move faster while on a flat road. The best cyclists are climbers PERIOD. If you want to have an edge on everyone you spin/cycle with try to incorporate hill climbing in 4 out of 5 workouts for at least 60% of the workout.

5) Ride safely: It seems simple enough but there are a few ways to make sure you are riding safely.

(1) If at all possible, try to ride with one other person, this way if either one gets hurt the other can quickly call 911 or help the situation. (2) Wear bright colors and use lights. (3) Try your best to avoid cities; cities are filled with cars and crazy people. Typically I will start and end my ride in the city to leave and return but if you don’t live in a city to begin with than good.

Jarrod Charbonneau is a spin instructor at Beacon Hill Athletic Clubs.  He is also an avid road cyclist and has completed several rides in the New England area including the Pan Mass Challenge, Harpoon B2B and Point to Point.  He may be reached at [email protected].

Happy MONSTER MONDAY to you all!!! You might be wondering what the title of today’s MONSTER Monday Workout “be not afraid” is supposed to mean!  I just became inspired after watching a video from Facebook where guys and girls swap traditional roles.  It was sorta funny, but the truth is: BOTH guys AND girls do these things at the gym.  Both guys & girls stare at themselves in the mirror, and both guys & girls look like fools when they grunt, groan & try to make the whole weight room notice them.  What i didn’t  like about the video was that it made women seem like they can’t lift anything but a 5lb bright pink neoprene dumbbell.  I KNOW that’s not true!!!!  Hence today’s blog: Be Not Afraid….of Pumping Iron!!!! It’s a strength training workout that uses dumbbells and kb’s to get you strong!!!

MONSTER Monday Workout 1.14.13: Be Not Afraid

Warm-Up
- Foam Roll
- Single leg step-ups x5/leg
- Hip Circles x20
- Walkouts x10
- Band Pulls x10
- Body weight squats x20

3-5 Rounds
- Single Arm Chest Press x10/arm
- Bent over dumbbell row x10/arm
- Goblet Squat w/dumbbell x15
- KB deadlift x10
- External shoulder rotation x15
- Hammer Curl & overhead Press x10

Pre-Season Strength Training for Cyclists and Triathletes

This workshop is specifically designed to help build your cycling-specific fitness and strength and to improve the longevity of your cycling or triathlon racing season.

WHO: Cyclists and triathletes of all skill levels who want to increase strength and improve performance
 
WHERE: Lucky13Fitness Personal Training, 23B Cambridge Street, Burlington (Right across from Cycle Loft!)
 
HOW: Register in advance by contacting Michelle at [email protected] or
(781) 413-5543. Each workshop is limited to 8 participants, so register early!

WHEN: Tuesday & Thursday evenings 7-8pm

COST: $23/person

Guest Blog: Tips for Intermediate Cyclists and Spinners
by Jarrod Charbonneau 

Intermediate tips: (avid spinner, never completed a long ride 3+ hours)
If this is the section for you then I think it is safe to say you are at least taking 3+ one hour spin classes per week or riding more than an hour at a time whenever out on the road so there are a few basic things you should know.

1. Purchase cycling/spinning shoes: there are a few different types of spinners and riders but we will concentrate on two for now; toe cages or clips. Toe cages are straps that are fastened to a regular running sneaker of sorts so that you can pull and push on your pedals but there are two problems with toe cages: (1) Your sneaker does not have a solid soul so it will almost fold over the edge of your pedal which will stress the tendons in the arches of your feet and (2) When pulling on heavy hills the straps will put a significant amount of pressure on the insteps of your feet and will limit your pulling ability. Clip in shoes are the way to go, if professionals use them and you can access a decent pair for around $100 then it will be a good idea to purchase them. The issues with the toe cages do not exist when using cycling shoes and you will be much more comfortable and perform better.

2. Use a heart rate monitor: When spinning or cycling you really aren’t performing to your best ability if you aren’t using a heart rate monitor and if you are starting to get serious about training it will only make you better. The best example I can give is I took a class for the first time as a spin instructor and was climbing a hill pretty hard and fatigued then when the instructor yelled out what percentage of our max heart rate we SHOULD be at I realized I could be going even harder. The take home here is that you can’t use muscle fatigue as an indicator of performance, heart rate is the way to go.

3. Hydrate: You should drink a 20 oz bottle of water for every straight hour of cycling/spinning so if you take a 60 min spin class you should drink a whole bottle of water during that class. 100% of all cyclists will have at least two bottle cages on their bike to prevent constant stopping for more water. You don’t want to take big gulps of water but rather a mouthful if that at a time to prevent cramping.

4. Cycling shorts: A lot of cyclists/spinners will wear cycling shorts which have a padded bottom. Make no mistake if you are riding for 3+ hours the padding will feel like a folded napkin and nothing more but it does make a huge difference in your comfort level. Cycling shorts are also meant to be worn with no underwear and you should still apply a little petroleum jelly to the area that will be in direct contact with the saddle.

5. Pack nutrition for any ride over an hour: If you are riding for anything over 1 hour you will need to refuel your body whether you have to stop riding or not. My rule of thumb is every hour on the hour, eat something. I am a big fan of cliff bars, shot blocks, and power gels but if you want to save some $$$ on these items, a flax wrap with some nutella and sliced banana inside wrapped like a burrito is a great option as well (in a plastic bag of course).

Intermediate workout:

4 days a week riding for one to 1.5 hours (3/4 rides mainly hills)

***Be sure to check back soon for a follow up blog on Advanced Cycling***

Jarrod Charbonneau is a spin instructor at Beacon Hill Athletic Clubs.  He is also an avid road cyclist and has completed several rides in the New England area including the Pan Mass Challenge, Harpoon B2B and Point to Point.  He may be reached at [email protected]. 

Happy MONSTER MONDAY to you all!!! I know many of you have the day off from work today (if you don’t, don’t feel bad- neither do I, haha!) Annnnd for many in Patriots Nation, heads are hanging and grumbles are being heard throughout New England.  The Patriots are heading to the golf course instead of the Superbowl and lots of people are bummed…including me.

BUT let’s use our free time and/or anger and put it to GOOD use by tearing it up at the gym today with this MONSTER Monday workout!!!!

IF you do not have access to a TRX or are unable to come up with your own substitute exercises, come on in to the Lucky13Fitness studio to work out!! There truly is no perfect substitution for TRX- its “all core, all the time” and it is the only workout tool that lets the user modify the intensity at ANY/ALL times!

MONSTER Monday Workout 1.14.13: TRX = Love!

Warm-Up
- Foam Roll
- TRX mobility and active stretching

4 Rounds for Time
- Plank up/downs x20
- TRX Chest Press x10
- TRX bridge & Row x15
- PARTNER Drill: Dumbbell shoulder press x10 (#15) / Dumbbell external rotation (#10) –> (person doing shoulder press keeps count, then partners switch)

********************************************

Then we worked on our Olympic lifting and did cleans from an elevated start height:

65lbs for 5 reps x 4 rounds

A few weeks ago I was clipping coupons from the Boston Globe and came across this advertisement for “WhoNu” Cookies.  The advertisement shows a photo of a cookie that looks like a Oreo and claims they are “nutrition rich” and have “wholesome nutrition” baked right in.  I couldn’t believe my eyes.  I showed the ad to my partner, Jen, and said “Do people really believe this crap?!?” We then proceeded to have a conversation about the reality that many people do believe that healthy junk food exists.

People believe the advertising slogans and claims that they are fed (pun intended) every single day.  Not many stop to think about what sort of process food must go through in order for a chocolate bar to have as much fiber as an apple, or for a cereal to have the same protein as an egg.  People don’t focus on the fact that these yummy looking, (fake)chocolate-drizzled, preservative-laden, pop-it-right-out-of-the-box items do NOT come from nature and are NOT naturally healthy!!!

I go back and forth between placing the onus on the corporations who have a nearly unlimited supply of money to throw ads like this into the face of Americans thousands of times per day, and the consumer who should educate him/herself about nutrition and living a healthy life.  Ultimately, I think the responsibility should be shared.  And while my ability to sway corporations and food companies away from deceptive advertising is miniscule, my ability to inform and educate individuals is very real.  And that is precisely why I write blogs such as this one.

I want to send a message: do not always believe what you hear/read/see…if something sounds too good to be true (ie nutritious cookies that look like Oreos that can sit in a box on a shelf for weeks or even months) than it probably is.  I give you Exhibit A - be sure to click on the “ingredients” tab. #1 ingredient? SUGAR!

And, I want to share some helpful tips for deciphering/deciding on what’s healthy:

1) Fresh or Faux: is the food fresh and in its most natural state? or has it been processed & put in a box, can, or bag? A fresh peach is MUCH better than canned peach slices in a sugary syrup.  If it has a shelf life longer than your last relationship, it’s probably not your most healthy option. [with the exception of honey! honey is the ONLY food that does not spoil...ever...and it is all natural and healthy!!!]

2) Does it REALLY contain ____??: The bag/box/can claims that it’s contents has “as much fiber as an apple” or “a serving of whole grains” but cookies, chips, chocolate bars, etc do NOT naturally contain those health benefits. Instead, eat the food they are using as the natural comparison!

3) Ingredient list: get in the habit of reading an ingredient list and a nutrition label.  If you see words such as “enriched”, “bleached”, “modified”, or “hydrogenated” pass it up for a healthier option.  If your food does not have an ingredient list – anything from the produce department or that is NOT in a box/bag/can – it is more likely whole and natural. And it is likely a MUCH better source.

Bottom line: be aware of what foods and beverages you choose to put in your body.  Take an extra second to think about the journey/process it has been on from its most natural state to the condition in which its presented in the grocery store.  ”WhoNu” cookies are one of many products made to dupe consumers into thinking that they can have their (healthy)cake and eat it too.  Healthy food CAN and DOES taste delicious.  But junk foods purporting to be healthy are simply still junk.

 Over the past few years I have fallen in love with running. This fall I took it upon myself to complete a marathon. I trained hard and smart, following one of the most popular training programs. I will never forget that feeling when I crossed the finish line after 26.2 emotional miles. I was both physically and mentally depleted. The pain, blood, sweat, and tears somehow were all worth it, because four weeks later, I did it again!  I ran marathon number two! I am hooked on the challenge. As I continue running, one thing that I have recognized many training programs leave out, is the importance of post-race self-care and recovery.
No matter your distance, running can take a lot out of your body and mind. You must take care of yourself. In my running experience I have begun to build a post-race self-care kit. I am new to the world of long distance running and just learning about this myself. I have prioritized my personal list below to share with others.

1.     Massage: Often times at long race events, there are free massages offered. Take advantage of this! The best thing for those tired muscles to avoid major cramping can sometimes be something as simple as a quick massage. I noticed a huge difference in my recovery when including massage! If possible, schedule yourself a longer massage about a week post-race!

2.     Move: Don’t sit for too long, even if you have the urge. Your body can easily cramp and/or get sore and stiff. Walking helps loosen muscles and release the lactic acid. Post-race day go for a walk with a friend! I went shopping at the mall. Moving around decreases recovery time!

3.     Stretch: For the obvious reasons  At certain points after a long race you may feel too sore to stretch certain muscles, but try it anyway! Let the foam roller become your friend. It may be too painful initially after the race, but it helps! I had no issues with going up and down stairs after my second marathon because I stretched afterwards rather than wait several hours.

4.     Clean: Get to a hot shower! The best feeling after 4 or 5 hours of running is washing off the sweat and feeling refreshed! The heat of the water pounding on your tired body assists in loosening muscles, often decreasing pain and stiffness! Hint: use your foam roller after the shower!

5.     Warmth: Heat is your friend after a long run. Continue applying heat to your body after your shower with a heating pad. This was my lifesaver! I applied heat to my legs for several nights post-race and had less pain and stiffness.  :)

6.     Dry: My first marathon was with less than ideal weather conditions. It was pouring rain, windy, and very cold. The entire race I was freezing and wet. In addition to getting your muscles warm, it is also helpful to get as dry as you can post-race when it’s cold out. One issue from the cold, wet weather was suffering from cramping due to shivering  Getting dry was helpful in decreasing discomfort from the cramping. Before the race, I would recommend mapping out a location to get dry and warm immediately post-race!

7.     Food: EAT! Best soda I ever had was after my first marathon! Followed by the best banana I have ever had! These two items were helpful post-race, however I felt much less depleted after having some chicken noodle soup, freshly baked bread, and fruit that was provided at marathon number two. You need nourishment. Your body is in starvation mode by the end of the race. Have a plan to give it back some of what it lost immediately after you finish, but save a big meal for an hour or two later.

8.     Rest: Take a few days off. If you are at the gym, it better be to see your friends or foam roll!

What is your race goal for Lucky 2013? Happy running,

Happy MONSTER MONDAY to you all!!! I hope that Lucky2013 is off to a fantastic start for you & that you are making steady steps toward your goals/resolutions. IF you are having a bit of a tough time motivating yourself or if you’ve walked into the gym and just didn’t know what to do, come on in to the Lucky13Fitness studio to work out!! Get educated on proper form, how to construct an exercise program & get the motivation that will get you in GEAR!!!  Make the year of Lucky2013 YOUR best year yet!!!!

Here’s this week’s MONSTER Monday Workout… I did this lift with Jen yesterday (Sunday) and let me tell you- my back is SOREEEEE in all the right ways today! Try it out and let me know how it goes!!!

MONSTER Monday Workout 1.14.13: Upper Body BlastWarm-Up

- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse

5 Rounds for Time
- 20 med ball slams (#12)
- 10 diagonal pushups (pushup then into side plank w/ feet staggered)
- crabwalk (length of the studio and back)
- 10 TRX rows (low/medium/high)
- PARTNER Drill: 10 TRX atomic pushups / TRX bicep clutch (person doing pushups keeps count til 10, then partners switch)
- 10 overhead press (#45 bar)

Guest Blog Post:  Swim Tips for Triathletes
by Lauren Barsanti

“I would love to do a triathlon, but I’m not a strong swimmer.”  Sound familiar?  I often hear this response when I encourage people to try a triathlon.  Training for triathlons provides an excellent opportunity for cross-training and is a great way to stay in shape.  I can understand the hesitation with swimming, however.  Most triathlons begin with an open water swim, which can be intimidating even for more experienced swimmers.

I think that many triathletes would admit that swimming is their weakest sport.  I believe that it’s also the easiest to improve upon.  Swimming is a sport where having good form is crucial to maximize efficiency and have a positive race experience.  The harder you have to work in the water, the more tired you will be for the bike and run portions of the race.  Below are my top 4 recommended drills to improve your technique for the front crawl, which should be the focus of your training.  It’s a good idea to incorporate drills into all of your swim workouts.

1. High Elbow Drill – While swimming the front crawl, drag your thumb up the side of the body from your hip to your armpit, keeping your elbow high.  Your arms should be close to the body while you swim, not wide (i.e. “windmill arms”).  A good demo can be found here: http://www.youtube.com/watch?v=4U4gCxJFoso

1. Fist Swim – Start swimming the front crawl, but keep your hands in fists the entire time.  Instead of focusing on pulling the water just with your hands, focus on using your forearms to pull water and power through the stroke.  The more you use your entire arm to pull, the more efficient your stroke will become.  A good demo can be found here: http://www.youtube.com/watch?v=ul3yH2tzwAU

1. Single Arm Drill – Extend one arm in front of your body, and stroke with the other arm.  Breathe to the side of the working arm.  Focus on high elbow recovery and streamlined hand entry.  Try to do an entire length with one arm, and then switch to the other arm on the next length.  A good demo can be found here:  http://www.youtube.com/watch?v=m9yk0uCyKrw

1. No Arms Kick Drill - One of the most common swimming complaints I hear is “I just sink.”  This is usually a result of poor body position in the water.  The ideal body position is to have your chest pointed towards the bottom of the pool.  This will lift your bottom half and maintain a horizontal body position.  A good way to practice this is to kick your way across the pool without using a kickboard, arms by your sides.  Push off the wall and start to kick.  Exhale into the water and turn your head to the side to inhale.  Your nose and mouth have to be just slightly above the water to breathe.  If you are lifting your head all the way out of the water, you are expending too much effort!

If the idea of an open water swim start makes you nervous, just hang back from the pack during the start of the race.  Count to three after the start whistle blows but before you run into the water.  This will help avoid unwanted kicks in the face as you start your swim!  If you need a break during the race, you can always flip to your back and float.  All races also have kayak or surfboards manned by lifeguards around the race course.  USA Triathlon rules allow you to rest on the kayaks/surfboards, as long as you do not make forward progress while doing so.

Most importantly, enjoy the experience.  Swimming should be fun!  Also consult a swimming professional if you need more extensive lessons – there are a wide variety of swim classes geared specifically towards triathletes.

Lauren Barsanti has swam competitively for 8 years, including on USA swimming club teams.  She began participating in triathlons in 2008 and has since completed both sprint and olympic distance triathlons.

Happy Lucky2013 everyone! I hope you all rang in the new year with rich enthusiasm for great things ahead!  Many of you have made promises and commitments to yourselves and to one another to achieve new heights and reach beyond what you expected of yourself in 2012.  You may have signed up for a new gym membership, and if you haven’t I HIGHLY suggest you come in to the Lucky13Fitness studio to work out! Make the year of Lucky2013 YOUR best year yet!!!!

Here is a MONSTER Monday workout to get you started in the right direction!!

MONSTER Monday Workout 1.7.13: A Fresh StartWarm-Up Round

- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse

Do this Circuit 3-5 times
- Bench Step-Ups x13/leg
- Jumping Jax x20
- Medicine Ball Slams x13
- SEAL Jacks x20
- Single Leg Deadlift w/ dumbbell or med ball x 13/leg
- Skater Jumps x20
- Pushups x13
- Jump Rope x1 min
- Side plank x30 sec/side

***If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]***

You have made a resolution for 2013…..a commitment, a promise, a dream, a hope for something new and better in the new year.  But in order for that resolution to be actualized, you need to do more than make the promise.  You need to ACT!! 

Let Lucky13Fitness help you take action on your resolution & reach your goals of becoming more fit and healthy in “Lucky2013″!!!! Invest in your body, health and well-being by committing to 1:1 Personal Training, Customized Small Group Training or Bootcamp & TRX Fusion Classes!!!  Lucky13Fitness is committed to giving you the BEST in personal fitness and will deliver the RESULTS you dream of!

Email Us at [email protected] 

Call Us 781-413-5543 or Visit Us at the Lucky13Fitness studio: 23B Cambridge St. Burlington, MA 01803 to get started on turning your resolution into ACTION today!

Guest Blog: Tips for Beginner Cyclists & Spinners
by  Jarrod Charbonneau


:1. Build your distance: Do not make the mistake of going for a long ride for your first few rides, you should build it up. Try 1 week of riding 5 miles a day, if this is too easy try 10 miles a day. At this point don’t even worry about adding hills yet because you are developing your “cycling/spinning muscles” which brings me to tip #2

2. Proper fit to your bike: There are several reasons to be properly fitted to a bike whether it is a spin bike or your road/mountain bike at home. (1) You will reduce injury and (2) you will gain more power with each pedal stroke. If you take a few spin classes a week without fitting yourself to your bike you will not feel the pain right away but it will wear on you and you are not riding to your fullest potential. Any spin instructor worth anything should be able to safely fit you to a spin bike (if they can’t do this they should not be teaching) and most bike shops will fit you to your personal bike for $50-$100 which may seem like a lot but it is worth it for your health and performance.

3. Take care of your bottom: When you first start riding/spinning you will feel as if it is torture to ride your bike too often but that is because you aren’t used to sitting in the saddle(who is?). There are a few things you can do to help your bottom on the way to cycling glory.(1) Avoid underwear with texture to it, try wearing spandex or none at all while riding because the small fibers with 2/3 of your body weight on them for an extended period of time will feel like sand paper. (2) Apply a thin layer of petroleum jelly to the area that will be in direct contact with the seat to avoid something called saddle sores.

4. Concentrate on the details: Maintaining perfect form while you are riding is not the easiest thing to do but there are a few quick checks you can do with minimal effort while riding to ensure you have the best possible form. (1) Relax your upper body, a quick way to check this is to take a deep breath and let it out concentrating on the breath and not your legs for a second. Another way of checking if your upper body is relaxed is when you hit a bump (which should happen every minute or so) feel your lower lip jiggle. These are both key indicators that your upper body is relaxed. (2) Engage your inner thighs, while pedaling look down at your knees and thighs and they should be going straight up and down and not bowlegged. This is extremely bad for your knees and you will lose all of your street cred as a cyclist or spinner.  (3) (My personal favorite) make sure you are pushing and pulling on your pedals while riding. Think of it this way, if you are only pushing you are only utilizing half of your leg muscles if that. By pulling on your pedals you will incorporate your glutes AND quads into the ride thus working your whole leg and will cycle to optimal performance.

5. Be sure to stretch… A LOT: When you first start cycling chances are you have barely used those same muscles at all even if you are a runner so be sure to stretch before and after every workout.

Beginner Workout:2 days a week riding for one hour (hills or flats)

***Be sure to check back soon for follow up blogs on Intermediate and Advanced Cycling***

Jarrod Charbonneau is a spin instructor at Beacon Hill Athletic Clubs.  He is also an avid road cyclist and has completed several rides in the New England area including the Pan Mass Challenge, Harpoon B2B and Point to Point.  He may be reached at [email protected]. 

Can you believe its the LAST Monday of 2012!? The year has gone by so fast! So many things have happened, both good and bad.  But regardless of whether you view 2012 as a success or not, the minutes will tick down and a brand new calendar year will be upon us.  A new slate, a new chance, a new beginning.   Here’s a workout to START you off right in Lucky2013!!!!

MONSTER Monday Workout 12.31.12: The 10 x 10 x 10

Warm-Up Round
- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse

10 Exercises: 10 Reps for 10 Rounds = 100 of a LOT of things!
- 10 Body Weight Squats
- 10 Pushups
- 10 Star Jumps
- 10 Renegade Rows [use dumbbells or a KB]
- 10 Burpees
- 10 Glute Bridges [get creative... do single leg bridges if the regular ones are too easy!]
- 10 Jumping Jax
- 10 Broad Jumps
- 10 Reverse Lunges (5x/leg)
- 10 Dips (on a table, bench, etc…just make sure its safe!)

***If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]***

Try it out, and leave a COMMENT on the blog or Facebook page!! Don’t forget to check back every Monday for a new workout!!! and HAPPPPPPPY 2013!

The New Year is nearly here.  Many people will be making resolutions.  YOU don’t need to make an ordinary “Resolution”…. you need to make a COMMITMENT to yourself.

Make the commitment to improve; to be better, fitter, faster, stronger, healthier, happier, and the BEST version of you possible!!! That all starts by making a commitment to change.  You may not thing you have the time, money, ability, drive, dedication, or energy to make that change.  But know this: YOU ARE WORTH IT.  You are worth the commitment.  You are worth the dedication.  You are worth the time, the money and the energy.  You- your life, your health, your future- you are worth it.

I came across these top 10 rules a long time ago and saved them… I read them from time to time and i think they serve as a great reminder of part of what life is about.  So here is theLucky13Fitness Motivational Quote of the Day:

Top Ten Rules for Being Human 

Rule One - You will receive a body. Whether you love it or hate it, it’s yours for life, so accept it. What counts is what’s inside.

Rule Two - You will be presented with lessons. Life is a constant learning experience, which every day provides opportunities for you to learn more. These lessons are specific to you, and learning them ‘is the key to discovering and fulfilling the meaning and relevance of your own life’.

Rule Three - There are no mistakes, only lessons. Your development towards wisdom is a process of experimentation, trial and error, so it’s inevitable things will not always go to plan or turn out how you’d want. Compassion is the remedy for harsh judgment – of ourselves and others. Forgiveness is not only divine – it’s also ‘the act of erasing an emotional debt’. Behaving ethically, with integrity, and with humour – especially the ability to laugh at yourself and your own mishaps – are central to the perspective that ‘mistakes’ are simply lessons we must learn.

Rule Four - The lesson is repeated until learned. Lessons repeat until learned. What manifest as problems and challenges, irritations and frustrations are more lessons – they will repeat until you see them as such and learn from them. Your own awareness and your ability to change are requisites of executing this rule. Also fundamental is the acceptance that you are not a victim of fate or circumstance – ‘causality’ must be acknowledged; that is to say: things happen to you because of how you are and what you do. To blame anyone or anything else for your misfortunes is an escape and a denial; you yourself are responsible for you, and what happens to you. Patience is required – change doesn’t happen overnight, so give change time to happen.

Rule Five - Learning does not end. While you are alive there are always lessons to be learned. Surrender to the ‘rhythm of life’, don’t struggle against it. Commit to the process of constant learning and change – be humble enough to always acknowledge your own weaknesses, and be flexible enough to adapt from what you may be accustomed to, because rigidity will deny you the freedom of new possibilities.

Rule Six - “There” is no better than “here”. The other side of the hill may be greener than your own, but being there is not the key to endless happiness. Be grateful for and enjoy what you have, and where you are on your journey. Appreciate the abundance of what’s good in your life, rather than measure and amass things that do not actually lead to happiness. Living in the present helps you attain peace.

Rule Seven - Others are only mirrors of you. You love or hate something about another person according to what love or hate about yourself. Be tolerant; accept others as they are, and strive for clarity of self-awareness; strive to truly understand and have an objective perception of your own self, your thoughts and feelings. Negative experiences are opportunities to heal the wounds that you carry. Support others, and by doing so you support yourself. Where you are unable to support others it is a sign that you are not adequately attending to your own needs.

Rule Eight - What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. Take responsibility for yourself. Learn to let go when you cannot change things. Don’t get angry about things – bitter memories clutter your mind. Courage resides in all of us – use it when you need to do what’s right for you. We all possess a strong natural power and adventurous spirit, which you should draw on to embrace what lies ahead.

Rule Nine - Your answers lie inside of you. Trust your instincts and your innermost feelings, whether you hear them as a little voice or a flash of inspiration. Listen to feelings as well as sounds. Look, listen, and trust. Draw on your natural inspiration.

Rule Ten - You will forget all this at birth. We are all born with all of these capabilities – our early experiences lead us into a physical world, away from our spiritual selves, so that we become doubtful, cynical and lacking belief and confidence. The ten Rules are not commandments, they are universal truths that apply to us all. When you lose your way, call upon them. Have faith in the strength of your spirit. Aspire to be wise – wisdom the ultimate path of your life, and it knows no limits other than those you impose on yourself.

- Cherie Carter-Scott

Guest Blog Rocking pull-ups and chin-ups
by Jen Neely

Pull-ups & chin-ups challenge you to lift your own body-weight. Could there be a better exercise:  I think not!  They are by far my favorite exercises to build upper-body strength & muscle mass. If they were easy, everyone would do them so make no mistake, pull-ups & chin-ups are hard. Wicked hard.  Still, they are possible for everyone.

If you’re a beginner, chances are you can’t do a pull-up or chin-up. Read up people: this article is going to teach you how to do both with proper technique.  I will also include how you can get stronger and more efficient.


What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between pull-ups & chin-ups is in the grip:

• Pull-ups. Palms facing away. Less biceps, more back. Tougher.
• Chin-ups. Palms facing you. More bicep emphasis. Simpler.

Other pull-up variations include: closed grip, thumb-less grip, oppositional grip, use of towel pull-ups and Kipping pull-ups.


Benefits of Pull-ups & Chin-ups. Simply put to build muscle. Pull-ups & chin-ups force you to deal with and raise your own bodyweight. This creates a good stress on your body while in turn building the muscles of your arms & back and arguably, your whole body.

• Carryover. Get stronger at pull-ups & chin-ups and you’ll get stronger on the opposite movements like push ups and the overhead press.
• Shoulder Health. Balancing press exercises like the bench press with pull exercises like barbell rows & pull-ups helps to prevent muscle imbalances.
• Grappling Strength. Pull-ups & chin-ups help any sport which involves gripping, grappling & pulling like martial arts or rock climbingg

What Do You Need for Pull-ups & Chin-ups? A power rack or a pull up bar.  I’m a big fan of urban parks as they oftentimes have monkey bars- that’s a lot of pull up and chin up temptation.  Go ahead and feed your inner child!

And if you can’t do one rep?  Try these tips:

• Ask For Help. Ask someone to grab your side with her hands. Let her help you on the way up by squatting down & pressing up.
• Use Momentum. Jump up & use momentum. Control yourself on the way down.
• Resistance Band. Attach a resistance band to your pull-up bar and loop it around your knee.


I’m too heavy for pull-ups & chin-ups. Your body-weight is not the problem. Strength is. If you want to get stronger at Pull-ups & Chin-ups, do them more!!!!! 

Here’s why the alternatives don’t work:

• Not enough core involvement. You don’t have to totally recruit your core muscles on machines. They are a poor substitute.
• Mental Factor. You’re using less strength on the Assisted Pull-up Machine because you know the machine is helping you on the way up.
• Assisted Pull-up Machines & Lat Pull downs. Stay away from both. If you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. The strength you build on machines doesn’t carry over to what you’re trying to accomplish.

Once again, if you want to get stronger at pull-ups & chin-ups, do just that. You’re losing time with machines.   Try these tips:


 
Pull-up & Chin-up Technique. Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.

• Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
• Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
• Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
• Elbows to The Floor. Drive with your elbows to the floor. This involves more of your major back musculature.

Finally, have fun, work hard and get it done!


Jen Neely is a NASM & ACSM certified Personal Trainer, and a nationally certified LMT.  She has been working in the fitness industry for 15 years and owns her own Personal Training and Massage Therapy business.  She is also an accomplished triathlete and a former collegiate soccer player. 

Happy MONSTER Monday everyone! Before I give you the workout for this week, I want to take a moment and explain why there was no MONSTER Monday Workout for last Monday.  My beloved grandfather passed away last weekend and I took a week off from work to be with my family during a very difficult time.  It was hard for me to see him go, but it was a reminder to make the most of every single day as it comes and have no regrets.

I appreciate all the kind words and condolences that I received from my clients, and the entire Lucky13Fitness community.  For that, and for your understanding of the break in consistency on the website/FB page, I thank you.  But, right back on schedule, without further ado, I present to you this week’s workout!

MONSTER Monday Workout 12.17.12: The “Unsexy” stuff

Today I spent an HOUR…yes an entire HOUR foam rolling, stretching, and doing mobility work.  It was what my body needed after a road race yesterday and nearly a week of sitting, driving, and getting minimal exercise.  Stretching, soft tissue work & mobility work are NOT my favorite things to do… i call them the “unsexy” stuff.  But they are INCREDIBLY necessary and can not be ignored in a fitness program.  Lack of attention to the “unsexy” stuff will eventually prevent you from doing any of your preferred lifts, cardio, etc.

To get a decent stretch, you can take a yoga class, hire a trainer to stretch you, or just sit in a room and do it yourself.  Here’s a list of the things I did today:

- Foam Roll each major muscle group
- Medicine ball soft tissue work on glutes, hamstrings
- Arm circles
- Shoulder rolls
- PNF stretching using a Superband: calves, hamstrings, hips
- Wall slides for shoulder mobility
- Walking lunges with T-Spine mobility
- T-Spine rotation with TRX
- Ankle mobility against wall
- Hip flexor stretch up against wall
- Modified Pigeon pose
- Calf Stretch on Pro-Stretch

I performed each of these stretches a few times and went slowly with them.  The object is to get your muscles warm and ready by foam rolling and doing dynamic movements, and then segue into static (stretch and hold) stretches.

***If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]***

Try it out, and leave a COMMENT on the blog or Facebook page!! Don’t forget to check back every Monday for a new workout!

Guest Blog: The Comparison Trap
by Ali Weinberg

Have you ever heard the expression, “That which you focus on, grows”?  This is an important concept in the work that I do as a wellness coach.  I see many of my clients focusing on the negative things in their lives, and consequently they are left feeling unhappy, defeated, anxious, angry, and depressed.  Some examples I see are the following:

-Focusing on feeling depressed just makes me hate my life and feel more depressed

-“Focusing on “feeling fat” just makes me feel unattractive and then I reach for foods to soothe myself, and then I gain more weight

-Focusing on pain/illness in the body increases stress levels and may then increase my symptoms

What this leaves us with is this constant nagging voice in our head, telling us we are not good enough as we are, in this moment.  What if we focused on making the best of what we have right now, in this moment?  When we compare ourselves with others, we are in this constant mode of wanting more, and feeling miserable with whatever is in front of us.  In graduate school for psychology and in my training for wellness coaching, we learned to work with clients from a strength-based model, based on positive psychology.  As I began to work with my clients, many of them would talk about all of the negative things that had happened over the course of the week.  I would watch their body language as they reflected on their multiple stressors: slumped shoulders, furrowed eyebrows, tired faces, and drained overall demeanor.  As a therapist, I began to feel stuck; most of my clients were not seeing the changes they hoped to see in themselves.  I began to do a lot of research on positive psychology, and truly began to learn that you create your own reality.  Though it is important to acknowledge daily stressors and personal trauma, if we focus solely on these things, those problems seem to grow.  When I began to learn about using a strength-based model, I began to see shifts in my clients and also in myself.

During this time, I personally was battling an autoimmune disease that felt like it came out of nowhere, and that suddenly turned my world upside down.  As months passed, I felt myself slipping into a dark state as I anxiously Googled my condition, medications, therapies, and other patients’ experiences. I hit rock bottom with my negativity, anticipatory anxiety, and depressed mood before I decided started to shift my mentality. I decided that though I no longer felt in control over what my body did our how it responded to the medications that were fighting my illness and allowing me to function, I did have a choice in how I would react to this loss of control.   My body was something I always took for granted, and it was something that I always felt in control over.   I could run, dance, walk, teach my fitness classes, eat what I pleased, and sleep when I wanted to.  All of a sudden, all of those things were beyond my control.  I was upset and annoyed, and felt very lost.  Am I still angry that I got sick; despite the great lengths I have always taken to care for my health?  Of course!  We are all entitled to our emotions, but I did not want to become my illness and let it define me. I allow myself to be angry at the situation, and then I started to think about what I did have control over.  I read a lot about how people who express gratitude have less illness, more positive outlooks, and longer and healthier lives.. I decided to start the day by writing three simple things that I was grateful for.

Other things I recommend to my clients who are trying to be more positive and let go of negative stuck emotions include breathing visualizations. When I inhale, I think of positive energy filling my body.  When I breathe out, I envision negative stuck thoughts exiting my body.  Some people find it helpful to envision a sparkling light coming in on the inhale, and dark clouds leaving on exhale.  Breathing and mindfulness in itself can create powerful shifts only in minutes.  When we are stuck and speaking negatively to ourselves, we tend to breathe shallow and short breaths.  When we do this, we send the message to our brain to go into panic and anxiety mode, and the chemicals in our brains then secrete stress hormones.  I like to advise my clients to “fake it ‘til you make it” So when you are feeling very anxious, take at least 3 minutes to deeply slow your breathing down, which will elicit the message to your brain to slow down, and calm down.

Other techniques to reverse negativity?

-Get out of your hole!  Sometimes it seems easier to curl up on the couch, but this tends to drag you deeper down.  I like to get out of the house, whether it be to walk my dog, or to read at a coffee shop.  Bonus points if a friend comes along.  Being social with a close friend who knows what I am going through can reverse a funk.

-Exercise!  Start to stimulate those endorphins by moderately exercising.  Studies have shown that exercise can be more beneficial that antidepressant medications.

-Seek help if you need it!  Whether it be a therapist or a coach, it helps to talk to a professional.

-Feed yourself!  Keep your blood sugar stable and focus on whole, real foods.  The less garbage you put in your body, the better you will feel.

-Focus on what is positive!  Pick one thing that is going well for you, and reflect on that thing.

Remember, what you focus on grows!!

Ali Weinberg is a certified health and wellness coach and licensed psychotherapist in the Boston area. She is Director of Wellness Coaching at Engin Coaching (www.engincoach.com) and can be contacted at [email protected].  Ali specializes in women with eating disorders, anxiety, compulsive behaviors, and health issues.  She meets with clients both in person, and by telephone or Skype.

Guest Blog: Packing fitness in your suitcase for the holidays 
by Paige H. Crowther

Traveling for the holidays—or work, weddings, fun vacations, etc.—can often lead to an interruption of your fitness routine… and that’s ok!  Though it can be sometimes stressful to sacrifice a few days of your regular work-out schedule (especially when you’re on a roll!), we all must enjoy these opportunities and experience life to the fullest.

I thought about this quite a bit back in November 2011 after I returned from an outstanding 10-day trip to Argentina.  My resources were somewhat limited in Buenos Aires and, though the weather was beautiful, I didn’t feel quite safe or familiar enough with the area to exercise outside alone.  I did the best I could with what I had and successfully worked out 7 of 10 days on vacation!  I’m here with a few tips and tricks, learned from experience, on how to fit fitness into your carry-on!

1. If you pack them, you will sweat!  PACK SOME GYM CLOTHES!  Be optimistic!  If you don’t even bring your gym gear, you are significantly decreasing your chances of working out!  Stick with fitness clothes that you can wash in the sink and will dry over-night.  They generally are lighter and easier to fit in your luggage, anyway!  I got through 7 workouts with 3 tops and 2 bottoms (without offending too many people).
2. Wake up early!  This is especially helpful when traveling with a partner/group who doesn’t necessarily share in your enthusiasm for a good sweat fest while on vacation.  If you’re up, at ‘em and done before his/her head leaves the pillow, you have fewer chances of being derailed from your healthy track!
3. If given a choice of activities on your trip, go for the built-in calorie burners whenever possible!  For example, we chose a day of horseback riding, zip lining and hiking over a day of wine tasting.  Trust me, we had 10 days of incredible wine tasting in that country without going to a vineyard and I’m glad we got in a few hours of outdoor, calorie-burning activity!
4. Be creative and use your resources.  In many countries, gym-based fitness is not nearly as valued as it is in American culture (see photo of my Argentina “gym”!) and, as I mentioned, you may not always feel safe or comfortable going for a run outside.  Does your hotel have a set of stairs?  Do 10 sets of running stairs, 20 push-ups, 1 or 2 minute planks and 50 jumping jacks.  Rinse/repeat x3-4!
5. It only takes 30 minutes!  Truly.  Thirty minutes of sustained activity is plenty to jump-start your day and maintain your training throughout vacation until you’re back in your element at home!  It’ll help your body and metabolism adjust to changes in diet you may experience while away and keep you fresh and motivated for your adventures!

Primary goal is to enjoy every moment while exploring new places!  Secondary goal is to keep the healthy momentum of your mind, body and fitness charging optimistically forward despite a few obstacles.  Keep up the great work, friends!!

Today’s MONSTER Monday Workout was inspired by the cold weather and bit of snow that we got in Boston this past weekend.  It was PERFECT wintry weather for buying and decorating a Christmas tree, but I know some folks had trouble getting to the gym!  So, this workout is designed to be done right at home (or in the gym, if you get there) so that you don’t miss a beat!!

MONSTER Monday Workout 12.3.12: The 20×20

Warm-Up Round
- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Lateral Lunges x10/leg
- Shoulder circles x20 fwd, x20 reverse

The Workout: Just ONCE through (the right way) will be enough!
- 20 Body Weight Squats
- 20 Glute Bridges
- 20 Walking Lunges
- 20 Pushups
- 20 Jumping Jax
- 20 second high plank
- 20 Burpees
- 20 Reverse Lunges (10x/leg)
- 20 Dips (on a table, bench, etc…just make sure its safe!)
- 20 Jump squats
- 20 sit-ups
- 20 SEAL Jax
- 20 Body weight squats
- 20 second low plank
- 20 second wall sit
- 20 second side plank PER side
- 20 Supermans
- 20 Skater jumps
- 20 second balance on each leg, eyes CLOSED!
- 20 Walkouts