KONA Human Performance (KHP) is a comprehensive health and fitness coaching service. We specialize in most endurance activities (i.e. cycling, running, triathlons), as well as, core and functional strength training, nutrition and weight-loss. As a client of KHP, you will receive the most up-to-date, evidence-based, scientific information. This will help you make sensible choices regarding your health and fitness regardless of your current fitness level and/or previous athletic experience. I have spent over 30 years employed in the medical field specializing in the areas of non-invasive cardiology, cardiac rehabilitation, and open-heart surgery as a certified clinical perfusionist. I am fortunate to have the opportunity to combine both my medical and coaching professions. This combination provides me with unique insights and special abilities to assess clients and recommend quality preventative, performance and corrective information. This special "beyond coaching" training will help me assist you become a well-educated and well-trained athlete, as well as, a health conscious person ready to make prudent decisions about your health, fitness and total well-being. Contact me at jjkona@yahoo.com for more information.
"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. If you are a beginner or an experience athlete, I can help you achieve a higher level of performance."
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 your health and a personal transformation.
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"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.
What is a Healthy Lifestyle?
by John Josephs, MS
The reason lifestyle is so important is because your choices often determine how healthy you are. You are defined by these lifestyle choices and responsible for the ultimate effect they have on your health. Some typical components of a healthy lifestyle include not smoking, eating healthy foods, regular exercise, keeping the body at a healthy weight and having an optimal percent body fat, limiting and handling stress, etc. Changing these habits will take time, will-power and determination, however, the rewards for making these changes are endless.
Read article click here
“When we strive to become better than we are, everything around us become better too. - Paulo Coelho, The Alchemist
”
T1 / T2
NEWTON'S LAWS OF MOTION
Newton's first law:
Newton’s first law, the law of inertia, states that a body at rest will stay at rest and a body in motion will stay in motion unless acted on by an outside force. Law one also states that a body’s inertia is proportional to its mass (a heavier object is harder to get moving than a lighter object).
Subject: Eating Clean
XXXXX,
I want to get you on the right path with training and nutrition. Don' think of our discussion about eating as dieting. You're not on a diet. You are on a sound nutritional plan to eat healthy and to eat clean. This is not similar to a fad diet that you start and then stop sometime in the future. It is a lifestyle change to eating healthy and maintain for the rest of your life. In addition, it requires you to make good decisions about what you put into your body which will keep you healthy and feeling better, as well as, passing these good habits on to your family. It will require commitment and hard work in the beginning to break your old eating habits and establish new ones. Remember, it may take up to 90 days to reverse these habits but you will find that it works and you will enjoy the taste of the new, healthy foods introduced to you. I am not selling anything except the knowledge and support to help you help yourself.
I have enclosed some pictures of healthy and unhealthy foods. You decide which is which and how you want to feed yourself in the future.
To read more, CLICK HERE
Source: About.com - Sports Medicine
Journal of Strength & Conditioning Research:
AGING AND FACTORS RELATED TO RUNNING ECONOMY
T.J.Quinn, M.J.Manley, J. Aziz, J.L. Padham, and A.M. MacKenzie
Abstract: The purpose of this study was to investigate the relationship that age has on factors affecting running economy in competitive distance runners. Multiple regression analysis showed that strength and power were significantly related to running velocity. The results from the cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy.
Practical Applications: It appears that older competitive runners maintain their ability to run economically at submaximal velocities. Therefore in an effort to prevent decriments in performance, older runners and their coaches should focus some of their training regimen on factors that clearly decline with age. Maintaining muscular strength and endurance (especially upper body) through well-structured strength and plyometric programs would be advised. In addition, run training using lactate threshold runs, intervals, fartlek runs and hill training should be incorporated periodically and systematically. Finally, keeping muscles and muscle groups as flexible as possible through a regular stretching program may be warranted.
JSCR, Vol 25, No 11, 2011 pg 2971-2979
HAPPY 2012 What's Ahead For You?
Think outside the box and pick an adventure to challenge yourself.
Stop wanting, wishing, and hoping to do something or for something to happen. If you want more control over your fate, you must take more responsibility for your actions and their outcomes.
Don’t sit around expecting change to happen or knock at your door. It takes a decision and it takes action, not wishful thinking.
"Nothing ventured, nothing gained!!"
Relationship Between Cycling Mechanics and Core Stability
ABT, JOHN P.; SMOLIGA, JAMES M.; BRICK, MATTHEW J.; JOLLY, JOHN T.; LEPHART, SCOTT M.; FU, FREDDIE H.
Core stability has received considerable attention with regards to functional training in sports. Core stability provides the foundation from which power is generated in cycling. No research has described the relationship between core stability and cycling mechanics of the lower extremity. The purpose of this study was to determine the relationship between cycling mechanics and core stability. Hip, knee, and ankle joint kinematic and pedal force data were collected on 15 competitive cyclists while cycling untethered on a high-speed treadmill. The exhaustive cycling protocol consisted of cycling at 25.8 km[middle dot]h-1 while the grade was increased 1% every 3 minutes. A core fatigue workout was performed before the second treadmill test. Total frontal plane knee motion (test 1: 15.1 +/- 6.0[degrees]; test 2: 23.3 +/- 12.5[degrees]), sagittal plane knee motion (test 1: 69.9 +/- 4.9[degrees]; test 2: 79.3 +/- 10.1[degrees]), and sagittal plane ankle motion (test 1: 29.0 +/- 8.5[degrees]; test 2: 43.0 +/- 22.9[degrees]) increased after the core fatigue protocol. No significant differences were demonstrated for pedaling forces.
Core fatigue resulted in altered cycling mechanics that might increase the risk of injury because the knee joint is potentially exposed to greater stress. Improved core stability and endurance could promote greater alignment of the lower extremity when riding for extended durations as the core is more resistant to fatigue.
(C) 2007 National Strength and Conditioning Association
Muscles of the Core
When most people hear "core exercises" or " core strengthening:" the first thing that comes to mind is the 6-pack, also know as the transverve abdominus (TA). The TA may be one of the muscles which make up the core muscle group but it is considered to be one of the least important when it comes to function.
The following is a list of the "core muscle" group.
Rectus Abdominus
Erector Spinae
Multifidus
Transverse Abdominus
Internal Obliques
External Obliques
Muscles of the hip are considered core muscles as well because of their influence on the hip and lumbar spine. Core muscles are slow-twitch, postural muscles that work synergistically to asssit in stabilizing the lumbar spine. Training these muscles for endurance is probably more beneficial then training these muscles for strength. Therefore lower resistance and higher repetitions would be more applicable. Correct form is an important component in training the core for proper function.
CORE EXERCISES:
Plank Variation:
http://youtu.be/8yFtmkYcZEY
Maximal Strength Training Improves Cycling Economy in Competitive Cyclists
Sunde, Arnstein1; Støren, Øyvind1,2; Bjerkaas, Marius1; Larsen, Morten H1; Hoff, Jan2,3; Helgerud, Jan2,4
Sunde, A, Støren, Ø, Bjerkaas, M, Larsen, MH, Hoff, J, and Helgerud, J. Maximal strength training improves cycling economy in competitive cyclists. J Strength Cond Res 24(8): 2157-2165, 2010-The purpose of the present study was to investigate the effect of maximal strength training on cycling economy (CE) at 70% of maximal oxygen consumption (V̇o2max), work efficiency in cycling at 70% V̇o2max, and time to exhaustion at maximal aerobic power. Responses in 1 repetition maximum (1RM) and rate of force development (RFD) in half-squats, V̇o2max, CE, work efficiency, and time to exhaustion at maximal aerobic power were examined. Sixteen competitive road cyclists (12 men and 4 women) were randomly assigned into either an intervention or a control group. Thirteen (10 men and 3 women) cyclists completed the study. The intervention group (7 men and 1 woman) performed half-squats, 4 sets of 4 repetitions maximum, 3 times per week for 8 weeks, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. The intervention manifested significant (p < 0.05) improvements in 1RM (14.2%), RFD (16.7%), CE (4.8%), work efficiency (4.7%), and time to exhaustion at pre-intervention maximal aerobic power (17.2%). No changes were found in V̇o2max or body weight. The control group exhibited an improvement in work efficiency (1.4%), but this improvement was significantly (p < 0.05) smaller than that in the intervention group. No changes from pre- to postvalues in any of the other parameters were apparent in the control group.
In conclusion, maximal strength training for 8 weeks improved CE and efficiency and increased time to exhaustion at maximal aerobic power among competitive road cyclists, without change in maximal oxygen uptake, cadence, or body weight. Based on the results from the present study, we advise cyclists to include maximal strength training in their training programs.
Functional Strength Training
Regardless if you are a cyclist, a runner, or a housewife, you should incorporate functional strength training into you daily routine. Training functionally will increase your strength (functional), decrease the premature onset of fatigue, and reduce the potential for injury. Training functionally is an investment in your health and well-being. Contact me at jjkona@yahoo.com for more information.
John
Functional Strength Training has become a popular buzzword in the fitness industry, but what exactly does it mean? Let's discuss this subject and uncover what the buzz is really all about.
Cycling Definitions:
SAG Wagon
Support motor vehicle following long races and recreational rides to pick up riders unable to complete the event. In racing events, typically the main group of riders will ride as a peloton and can be served by one or more SAG wagons trailing behind. In large recreational rides, there may be thousands of riders spread over much of the course, so ride organizers may employ roving SAG wagons to locate and assist stranded riders.
Return To Normalcy - 2011 Tour de France by John Josephs
In my opinion, the 2011 edition of the Tour de France was the most exciting in years. The 86 hours, 22 minutes and 22 seconds it took Cadel Evans to win the race is roughly the amount of time I spent on the couch watching the race. This year’s race made me think of past TdF races and all the speculation and negative publicity regarding doping and the sport of cycling. However, the 2011 version might have been the cleanest in nearly two decades. In reviewing the post-stage data, times were slower and power was back to its predicted normal human physiologic performance levels. It is estimated that to be a Tour de France rider, cyclist in the peloton must be able to sustain power in the range of 5.4-5.7w/kg for 30 minutes or greater. The leaders in the Tour often are able to generate 5.9-6.1w/kg. In past TdF, mainly due to use of EPO and the illegal practice of blood doping, that window has been expanded to superhuman feats of greater than 6.4w/kg. Lance Armstrong once banged out an astounding 6.7w/kg on Alpe d'Huez.
Another noticeable change in the TdF is the French cyclists are back. For nearly 15 years, the strict French anti-doping agency, because of their stringent testing, held back the majority of their cyclist from participating in the drug culture that surrounded professional cycling. As a result, the French disappeared from the race. Now, the playing field has been leveled. No longer are certain riders able to consistently dominating the race. No longer do riders go off the front on mountain stages with incredible surges of power. When riders attack, the peloton usually and patiently reals them back in or cuts into their advantage.
All the above examples of the "new Tour de France" is directly related to the Biological Passport Program implemented in 2008 to clean up the sport of cycling. Also referred to as the Athlete's Passport Program, this test establishes a baseline pattern for various hematology parameters. Any change in the athlete's blood blueprint is flagged as a possible use of EPO and/or blood doping.
I like the newer version of the Tour de France, the best cycling event in the world and the Biological Passport Program. I think Cadel Evans is a worthy champion. I look forward to the new generation of cyclist, a clean sport, a new couch, and many more exciting TdF to come.
See the list of doping cases in cycling.
The Triple Bypass Ride: July 9, 2011
On July 9th, 2011, client Ernest Hale and I completed the 120 mile, Triple Bypass from Evergreen-to-Avon, Colorado. I usually chronicle my adventures and go on and on about the ride and the challenges encountered along the way, etc., etc. But what really made an impression on me about this ride was Ernest’s commitment. I remind you again, the ride was very tough. It was a long day in the saddle and the as the day wore on and the mile accumulated, the climbing began to get very difficult. By the time I finished, I was extremely tired. I couldn't help but think about Ernest all day and how he was doing with the mileage, elevation, and the altitude (8,000 -12,000 feet). Later that evening, I finally heard from Ernest and one of the great pleasures of a coach is to hear in the voice of someone you gave a little advice to from time-to-time be so excited about accomplishing their goal. My help was minuscule compared to the the months of hard training, preparation and determination Ernest put into this challenge. He was so excited that he finished and I was so proud to experience his exuberance. Congratulations Ernest!
The Triple Bypass Ride began in 1988. “The demand for the traditional Triple Bypass Ride continues to grow as it provides cyclists with an unparalleled challenge,” said Jenny Anderson, Co-Ride Director of theTripleBypass Ride. Riders from across the country will attempt 120-240 miles over three of Colorado’s highest paved passes: Squaw (11,140 feet), Loveland (11,990 feet) and Vail (10,560 feet). Riders will begin in Evergreen heading west to Avon on Saturday and return East from Avon to Evergreen on Sunday. Not only does this ride offer up awe-inspiring views of the Colorado Rockies and the Continental Divide but it gives back to charities and communities along the route.
One of the first things a cyclist needs to master is how to change a flat tire. Eventually you will get a flat and there will be no one to help you. Unfortantely, the more flats you change, the better you will become. It's frustrating in the beginning, but learn the basics and carry the right tools. YouTube is loaded with free videos to help you understand the process. Here is a good one from Gale Bernhardt.
Video....click here
1:30 into the video, she instructs you to check the inside of the tire with your fingers to find the debris that may have caused your puncture. Good advise because the last thing you want to do is puncture a new tube. Thats a $10.00 mistake if you use a CO2 cartridge.
A word of caution, when you slide your fingers on the inside of the tire, do so very slowly and be careful.
This is what happens if you go too fast. OUCH!!
An alternate method is to use a cotton ball instead of your fingers. See Robert Buck for cotton balls.
Snake-oils and health supplements
Source: Science of Sport (www.sportsscientists.com)
Here is the single best piece of data presentation that I have ever seen. It comes from the "Information is Beautiful" website, run by David McCandless. Check out this website. It is awesome.. Click on Visualization and then click on Play to interact with this visual. You can type in specific medical problems and view the corresponding supplemental information.
What you're looking at is an image depicting the level of evidence and popularity of a range of health supplements. The higher the balloon, the stronger the evidence for the supplement (but only for the conditions listed in or linked to the bubbles).
The larger the balloon, the more popular it has been, based on Google hits.
For more information, click here.......
DEATH VALLEY DOUBLE CENTURY SPRING EDITION
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February 26, 2011
"To Seek and Share Adventure"
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Riders left Furnace Creek southbound into a headwind. Most rode all the way back from their turn-around point (if they made it that far) into a headwind as well. Yes, Mother Nature can be cruel. It made for an extremely tough day for everyone, including the hard-working and praise-worthy volunteers. 324 riders began the event: 75 completed the 105-mile century, 25 completed the 150-mile ultra century, and a mere 10 riders completed the double century.
"We choose to go to the moon, and do the other things, not because they are easy, but because they are hard."
John F. Kennedy, Sept. 12, 1962
A view of the Death Valley Basin from Dante's View
Here's the breakdown of my experience in the 2011 Death Valley Ride, Spring Edition:
Worst Day Ever
"The first 60 miles took me 7 hours!
Foam Rollers For Massaging Tight Muscles: My New Best Friend
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Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
SAFETY FIRST - ORDER TODAY!
Road ID is a small company of athletes on a mission. Their mission is to get runners, cyclists, triathletes and walkers to realize the importance of wearing ID and to make ID part of their gear. Every year, thousands of athletes, just like us, are rushed to hospitals as a result of an unforeseen accident while training. In the event of an accident, proper ID is our lifeline. Without it, emergency personnel CANNOT contact family members or administer proper and immediate medical care. To order your Road ID, just click on the icon below.
Watch this video, click here.
Altitude Training
Journal of Strength & Conditioning Research:
ORIGINAL RESEARCH
Relationship Between Cycling Mechanics and Core Stability
Core stability has received considerable attention with regards to functional training in sports. Core stability provides the foundation from which power is generated in cycling. No research has described the relationship between core stability and cycling mechanics of the lower extremity. The purpose of this study was to determine the relationship between cycling mechanics and core stability. Hip, knee, and ankle joint kinematic and pedal force data were collected on 15 competitive cyclists while cycling untethered on a high-speed treadmill. The exhaustive cycling protocol consisted of cycling at 25.8 km[middle dot]h-1 while the grade was increased 1% every 3 minutes. A core fatigue workout was performed before the second treadmill test. Total frontal plane knee motion (test 1: 15.1 +/- 6.0[degrees]; test 2: 23.3 +/- 12.5[degrees]), sagittal plane knee motion (test 1: 69.9 +/- 4.9[degrees]; test 2: 79.3 +/- 10.1[degrees]), and sagittal plane ankle motion (test 1: 29.0 +/- 8.5[degrees]; test 2: 43.0 +/- 22.9[degrees]) increased after the core fatigue protocol. No significant differences were demonstrated for pedaling forces. Core fatigue resulted in altered cycling mechanics that might increase the risk of injury because the knee joint is potentially exposed to greater stress. Improved core stability and endurance could promote greater alignment of the lower extremity when riding for extended durations as the core is more resistant to fatigue.
(C) 2007 National Strength and Conditioning Association
Sports Psychology
Improving You Performance
by John Josephs, MS
Cycling and triathlons are not physical activities alone. The mental component plays a huge factor in training, racing and performance. Whether in short or long distance events, the way you mentally approach the task at hand will have a huge impact on your results. Sports psychology can make a big difference. The mind and the body act as an integrated system. You are what you think you are.
Effective sport psychology is an equation of a number of different related factors all of which need development and attention and to develop them fully you should refer to a more complete information source than is possible here.
Running Biomechanics: Overpronation
Definition: Pronation describes a slight inward rolling motion the foot makes during a normal walking or running stride. The foot (and ankle) roles slightly inward to accommodate movement. Some people, however, over-pronate and roll more than normal, greater than 15%. With over-pronation, the arch of the foot flattens and causes excessive stress and pressure on the soft tissues of the foot. Over-pronation is more common in those with flat feet, and can lead to foot aches and pain, such as plantar fasciitis,shin splints and knee pain. (Source: www.about.com)
Corrective Exercises:
Wide hips and knock-knees predispose you to excessive pronation at your feet. Rehabilitative exercises should focus on strengthening the muscles that rotate your foot to its outer border, countering pronation. The muscles that raise your legs to the side must also be worked, reducing how close your knees are drawn toward each other. Pronation increases your risk of multiple hip, knee and ankle injuries. Use exercises that reduce your risks of such injuries.
Balance Exercises
Balance exercises such as the stork force you to use your leg muscles to attempt to rotate your foot inward, maintaining your balance; your body moves during this exercise instead of your foot because your foot is planted against the ground. Perform this exercise first by balancing on one foot for 30 seconds; switch feet and complete for 30 seconds, according to Peggy Houglum, Ph.D., in her book "Therapeutic Exercise for Musculoskeletal Injuries." For additional challenge, stand on an exercise pillow balance disc with your eyes open for 30 seconds, then switch to your left foot.
Stork Pose
Resistance Exercises
Improve the strength of your hip abductors and lateral hip rotators, encourages Paul Chek of the Corrective High-Performance Exercise Kinesiology Institute, reducing the effects of pronation. First, do walking lunges for two sets of 20 total repetitions; lunges strengthen your abductors as you step up from a lunge to switch legs. Then, do stationary, multiple-directional lunges. Perform this version of the lunge by first lunging forward and pushing back to the start position with your right leg. Then, lunge to your side and push back to the start position again with your right leg. Next, use your right leg to lunge backward and return to the start position. Complete the stationary lunge by performing the same exercises with your left leg. Each set of the three lunges is considered one repetition. Do two sets of 10 repetitions per leg. Increase the intensity of stationary or walking lunges by hold dumbbells or a medicine ball.
Multidirectional Lunges
Articles by Michael Barry
Michael Barry is a cyclist and the author of "Inside the Postal Bus: My Ride with Lance Armstrong and the US Postal Cycling Team.
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Tour de Torture: Who Is Prepared to Suffer the Most? New York Times 7/3/2008
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MB Diary: Bite the Dust, Then Reach For the Stars VeloNews 12/3/2010
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Cycling in America is One Big Exchange Program New York Times 9/22/2008
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MB Diary: Wind, Eddy and a Victory
Featured Article of the Month
Minimalism in Exercise Selection by Jason Ferruggia
Being selective—doing less—is the path of the productive. Focus on the important few and ignore the rest. Timothy Ferriss, author of The Four Hour Workweek Email, voice mail, text messages, Facebook messages, Twitter messages, paper work, bills to pay, food to buy, kids to raise, responsibilities to fill, commitments to uphold… It can all get a little overwhelming at times and we need to take steps to minimize the clutter and distraction in our … read more »
Nutrition Tip of the Month
What Are Antioxidants Good For? By Shereen Jegtvig, About.com Guide
Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} What are antioxidants good for? Should I get antioxidants from food or from supplements? Janelle - About.com User Answer: Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, … read more »
Exercise of the Month
Glute Bridge
Glute Bridge Benefits: Training your glutes (butt muscles) with glute bridges will help take stress off your back and knees. How to do it: Lie face-up on the ground with your arms at your sides, knees bent, and heels on the floor. Raise your hips up off the floor by contracting your glutes until your knees, hips, and shoulders are in a straight line. Hold for two beats, lower back down, and repeat 8-10 times. … read more »
Random Article
How To Choose A Personal Trainer: Five Essential Questions You Need To Ask by Brad Schoenfeld, CSCS
Normal 0 false false false MicrosoftInternetExplorer4 st1\:*{behavior:url(#ieooui) } /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} Are you frustrated with the results of your fitness efforts and ready seek out help from a qualified professional? If so, you're not alone. More and more, people are beginning to regard a personal trainer not as a luxury, but as a … read more »