KONA Human Performance (KHP) is a comprehensive health and fitness coaching service specializing in cycling, running, triathlons, core and functional strength training. You will recieve the most up-to-date evidence-based scientific information to help you improve your health and total fitness regardless of your current fitness level and/or athletic experience. If you are a beginner or an experience athlete, I can help you achieve a higher level of performance.
"Fitness is my passion. I am dedicated to helping others achieve a healthier and more balanced lifestyle. I want to create a legacy of health, fitness and well-being and help clients to accomplish meaningful, goal-oriented successes."
I have had the pleasure to coach many individuals to better health and fitness through weight reduction, better nutrition and sound exercise principles and program design. Training with KHP is a journey starting with your present condition and leading you a new awareness of health and a personal transformation.
"I have invested countless hours creating a multidisciplined approach to training by treating the mind, body and spirit, a combination seldom seen in the industry. Through continuing education and professional certifications, I have followed my passion for coaching and personal training into such areas as biomechanical assessment, kinesiology, corrective exercises, and nutrition. "
“You must be the change you wish to see.
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T1 / T2
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Cyclists' Commandment
Ride single file when possible. Amanda Eichstaedt, a cycling instructor who chairs the League of American Bicyclists's National Legal Defense Committee, says too many riders ignore the safety hazards of riding two-up when cars are following or on busy roads.
Source: Bicycling Magazine
Squatting Correctly For Good Health and Performance
Squatting is a basic movement pattern. It is not only an athletic movement, but is required in basic household and workplace activities. The classic squat builds strength, muscle, and mobility. But as performance specialist Nick Winkelman explains, many people make one of two mistakes when performing squats. Nick will show how to correct these common errors so you can use the squat to train all the major muscle groups of your lower body. As a result, you'll build greater strength and muscle with less risk of injury.
2010: Different Year, Same Old Group Rides by John Josephs, MS, Level 1 USA Cycling Coach
Some things never change. This is evident by the actions of a few individuals who give cyclists a bad name. Most cyclists I know are good riders with good intentions when they go out for a bike ride. They obey traffic laws and are courteous to motorists. Additionally, they follow basic cycling etiquette and view safety as a primary principle when they are out on the roads. We must realize that as cyclist, we are mere Chihuahuas on the roads in a world of Pit Bulls and Rottweilers. However, sometimes like a Chihuahuas, we can be our own worst enemy by trying to act like a big dog and risk getting injuried. Is it worth it?
Train hard, train smart.
Florida Bike Law
Cyclists' Commandment #1:
Always wear a helmet
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Nine out of 10 cyclists killed in 2008 weren't wearing a helmet. Put one on to increase your chances of surviving a crash.
T1
Getting Centered
This time of year I get a lot of questions from clients and athletes about their upcoming racing season. Many times new triathletes or cyclist are far too aggressive in their planning which potentially sets them up for failure. Keep it simple and identify a few areas that are out of your comfort zone for goal setting. Set the bar high, but not too high. This is where a coach can have valuable benefit to an athlete and offer perspective. Don't be all over the place with your scheduleing. Your annual plan should flow. Break the year up into two parts and have an "A" goal for each half. Your goals may vary for each, but let the training be consistant and lead you to your goal.
Many times, inexperienced athletes choose goals that necessitate lifestyle changes. These changes can be very stressful if you overload yourself and try to do too much too soon. If losing weight is necessary then start slowly. First, gain awareness as to why you are overweight. Is your diet totally screwed up. Is it portion contrtol or are there emotional triggers that trip you up and cause you to lose control and overeat.
We all must embrace the concept of getting centered in our daily thinking. We must be in the moment with all our actions and think about what we are doing when we are doing it. Think about your daily diet if weight control is an issue. Proper preperation and planning can help you eat healthier instead of just being spontaneous with your meals. In all the articles and books I have read about nutrition, the following advice seems to be offered routinely:
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eat more vegetables
- eat more fresh fruit
- eat lean meats
- restrict intake of sugar
- breakfast is the most the important meal of the day
- eat many small meals instead of three large meals
- drink plenty of water (1/2 weight/lbs. in ounces/day)
- eat fiber
Good luck with your training.
Train hard, train smart!
T2
What is Lactate Threshold
What can you do differently this season to actually improve your performance? Allow me to explain to you the most important physiological fitness variable thatyou can train and improve, your Lactate Threshold (LT).
Scientists have reported that the lactate threshold is the most consistent predictor of performance in endurance events. Studies have repeatedly found high correlations between performance in endurance events such as running, cycling, and race-walking and the maximal steady-state workload at the lactate threshold (McKardle, Katch, & Katch 1996).
Train hard, Train smart.
Featured Article of the Month
Power to Weight Ratio
v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} Normal 0 false false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 The Wattbike measures absolute mechanical power in Watts. The amount of power produced is measured from the sum of all the forces applied to the chain through the cranks. One way to utilize the Wattbike’s power data is to determine power to weight ratio [P/Kg] and use this information to optimize performance. What is power to weight … read more »
Nutrition Tip of the Month
Fueling for Endurance
The 10 Biggest Mistakes Endurance Athletes Make And How You Can Avoid Them By Steve Born OVERHYDRATING Far too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you1ve had to DNF due to cramping and you start thinking, "hmm, maybe I didn1t drink enough". Next thing you know, you’re … read more »
Exercise of the Month
Drop Lunge
Reach left foot 2 feet behind right foot Square hips back to starting position and sit back and down into squat Stand and step laterally with right foot and then repeat stretch on same side Continue for prescribed number of repetitions and then reverse directions read more »
Random Article
5 Tips For Better Indoor Riding from Saris Power Training Newsletter, 12/11/07
5 TIPS FOR BETTER INDOOR RIDING 1. Stay Cool. Use a fan to keep core temperature down. The air is not moving around you like it is outside. When core temperature rises, performance drops. 2. Stay Motivated. Doing an indoor trainer workout can numb your brain. Change routines and change venues. Listen to motivational music or form an indoor group ride to keep you and your cycling buddies motivated together. 3. Stay Consistent. Keeping a … read more »