Human Performance (KHP) is a comprehensive fitness and coaching service specializing in cycling performance, core and functional strength training, nutrition and weight-loss programs. As a client of KHP, you can count on getting the most up-to-date, evidence-based information, which will enable you to make sensible choices regarding your training, nutrition, health and fitness. If you want to increase your fitness or your competitive race performance, upgrade your racing license to the next category, prepare for your first century ride or time trial, ride a faster century, stop getting dropped on group rides, learn to ride on city streets, or just lose some weight riding your bike, I can provide a individualized program to support you in meeting your goals. I am the areas only certified Level 1 USA Cycling coach, as well as, a USA Cycling certified Power-Based Coach and National Strength and Conditioning Association Certified Strength and Conditioning Specialist (CSCS).
"I have spent over 30 years in the medical field specializing in the areas of exercise science, cardiology, cardiac rehabilitation, and open-heart surgery as certified clinical perfusionist. I am fortunate to have the opportunity to combine both my interests of science and medical training along with my athletic background into a professional career. This combination provides me with unique insights and abilities to assess clients and recommend quality preventative, performance and corrective information. These professional qualities will assist me to help you actualize your potential and make prudent decisions about your health, fitness and total well-being regardless of your current fitness level and/or previous athletic experience."
"Fitness is my passion. I am dedicated to helping others achieve a healthier and more balanced lifestyle. "Training with KHP is a journey starting with your present condition and leading you a new awareness of your 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."
**Contact me at jjkona@yahoo.com for more information.
Train hard, train smart!
John
Training with a Power Meter
The power meter is the best tool ever developed t o help cyclists track their improvements in training and racing over a period of time. It is far superior to heart rate or other methods in monitoring fitness. KHP’s Training with Power program is a highly specific and individualized program for the serious cyclist looking to take their training to a new level. If you are currently using a power meter or have a desire to start training with one, you will receive quality instruction and coaching from KONA using the most current training software and technology to improve your fitness and performance (i.e. Training Stress Score - TSS, Performance Management Chart, Fatigue Resistance, and much, much more). You will learn how to download and analyze your data thereby enhancing the quality of your training sessions, improving your confidence and increasing your power.
Why did you name your business KONA?
Kailua-Kona or Kona is a city on the Big Island of Hawaii and home of the Ironman World Championship. Following my graduation from college and recovering from a torn ACL injury, I started to gain some weight and became less of an athlete than I was accustomed to. One day, I watched this event called the Hawaii Ironman on TV. What was this Ironman event? It was captivating to me yet I thought it was the craziest thing I had ever seen. I couldn't fathom that people actually had the physical capacity to compete and finish a race of this distance. I was a successful athlete in high school and college.
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
Let Your Journey Begin
Morpheus:"I'm trying to free your mind, Neo. But I can only show you the door. You're the one that has to walk through it." The Matrix
“Nurture your mind with great thoughts, for you will never go any higher than you think. - Benjamin Disraeli
”
T1 / T2
LOSING WEIGHT
It is very frustrating for the client and instructor to navigate through the weight loss cunundrum. As an instructor, we come armed with information. As a client, they are scared of failure and information overload.
The Solution
The best approach is...".less is best" and "keep it simple".Just enough information, but concentrate more on the client.
"They do not care how much you know until they care how much you care."
The Psychology of Weight Loss
The Cure
"Eat real foods, not much, mostly plants."
"Get Up and Move!"
The "Magic Pill" For Weight Loss Has Arrived
"Excuses are the nails that built the house of failure."
Complete Foam Roller Routines - 13 Exercises
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Click here....
The Starting Line
Date: October 31, 2012
by: Andrew O'Brien Associate Editor Palm Coast Observer
John Pieczonka was left in a ditch on the side of A1A after he was hit by a car while on a training ride. He still plans to compete in next month's Ironman competition.
It was a sunny May 2012 day in Flagler Beach. After saying goodbye to his girlfriend, John Pieczonka hopped on his bicycle and set off on a 13-mile ride.
It would be his final tune-up before leaving for Hawaii in three days to compete June 2 in the Ironman Hawaii 70.3 — a half-Ironman in which participants swim 1.2 miles, bike 56 miles and then run 13.1 miles.
There was no way Pieczonka could know that tune-up would be his last ride for some time.
Posture, Core and Functional Strength Training
Years 
ago, I developed an interest in posture and movement analysis. This subject had never been taught in my preperation as a certified USA Tiathlon or a USA Cycling coach. It made sense to me that simple posture and movement issues have a carry-over affect to a swimmer, cyclist or runner. The micro effects the macro. Little problems can develop into big problems. Posture and movement are very import elements that needs to be addressed in developing the complete athlete in their quest for peak performance.
To me it was a fasinating journey. It was a perfect example of "not knowing what I did not know." I just followed the information and continued to peel back the layers like an onion. This opened the door for my interest in posture, core and functional training, in addition to, looking at the athlete's entire kinetic chain when evaluating them with the premise that "you are only as strong as your weakest link" concept. I apply these ideas in my teaching and coaching profession. All my clients now go through a series of assessments to weed out potential problems with static and dynamic movement using a posture grid and Grey Cook's Functional Movement Screening (FMS) (http://www.functionalmovement.com/SITE/). A majority of my clients are older so they really benefits from this information, especially if they have never been taught this. "You do not know what you do not know"!. They are amazed when they see the results of their posture and/or movement assessments and often respond, "I had no idea I looked like that," or "no one's ever told me that before." More coaches need to embrace training the the total athlete and not just concentrating on swimming, biking and running. One training program is not good for every athlete. They all have specific need that should be addressed. Chronic traning can lead to a host of muscular imbalances and potential overuse injuries. In my opinion strengthening the posterior chain is vital in training triathletes and cyclists. Most of the training only require body weight as resistance.
Do Not Be Ordianry
I 
think Mike Boyle (www.strengthcoach.com) is one of the best in the fitness industry today. He is an outstanding instructor and has a wealth of knowledge and experience to teach coaches how to training the total athlete. Paul Chek (http://www.chekinstitute.com/Correspondence_Courses) has very good information and courses on back and core training. The National Strength and Conditioning Assoc. (NSCA) and the National Sports Medicine Assoc. (NSMA) have good continuing education opportunities for a person looking to grow as a coach. In addition to this list, Mark Verstegan (http://www.coreperformance.com/) deserve recoginition for all his great work in the sports training field.. To find more information and references to support these concepts and principlesyou can pick up one of many undergraduate and graduate school text books on the Priciples and Application of Biomechanics and/or Kinesiology. It's very easy and gratifying to learn new ideas every day. Days, lead to weeks, weeks to months, and months to years. This is how professional succeed. If it's your passion, it should be enjoyable and fun. Your eductation does not stop with your coaching certifications. This is just the beginning. Stand up for what you believe in and have strength in your convictions. Your clients will apprecite it and you will seperate yourself from your competition.
John
Forward Head Posture Correction
Bike Posture 20mm Forward Head Posture vs Normal
Severe 58 mm Forward Head Posture Increased Cervical Load
What is Fatigue Resistance?
Fatigue Resistance (FR) defines the strengths and weaknesses of a cyclist by analyzing the energy systems within the power zones L4-L7. Each zone looks at power output in three different time periods as opposed to just one time period used in establishing the Power Profile. By comparing these three efforts, one can determine in greater detail, the possible vulnerabilities in performance and/or mistakes in training emphasis. Opening up each zone to additional scrutiny creates a more meaningful personal Fatigue Profile.
Reference: Training and Racing With a Power Meter, H. Allen & A. Coggan, 2nd Edition, Velopress, Boulder, CO, 2010.
Mt. Haleakala, Maui, April 10-14, 2012
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Description by Climbbybike.com: Cyclists should be prepared for any type of weather enroute and as much as a 30 degree temperature change. The climb starts in the historic north shore town of Paia and winds its way upcountry through sugar cane and pineapple fields past the Paniolo town of Makawao and into the scenic pasture lands of Olinda. Ride along rolling fields and through Eucalyptus groves enroute to pine forests at the 6,500 tree line. Beyond the tree line is another 11 quad burning miles as the road traverses up the side of the dormant volcano Haleakala.
The Mt. Haleakala is situated in Hawaii . Starting from Paia Maui, the Mt. Haleakala ascent is 56.9 km long. Over this distance, you climb 2959 heightmeters. The average percentage is thus 5.3 % and the maximum is 12%.
**Rated 5th Most Difficult Climb, climbbybike.com
I wrote this story about our experience in Maui and a chance encounter with a couple from Homer, Alaska in an effort to find out their identity. I mailed this story to Homer newspapers, TV stations, and the City of Homer government website.
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Guardian Angels on the Mountain, Tuesday, April 10, 2012
My wife, Tara, and I are avid bicyclists. We recently returned from a trip to Maui to celebrate our 10th wedding anniversary and renew our wedding vows on April 12, 2012. While there, we agreed to climb Mt Haleakala, a 10,000 foot volcano and cycling destination of many eager cyclists looking for an adventure. We embraced this challenge as a celebration of our common interests and 10 years of being together. We are from Jacksonville, FL. We expected beaches, palm trees and warm weather. We did not expect the weather to be so extreme in Hawaii. However, in hindsight, having traveled and being an experienced adventure cyclist, as well as a cycling coach, I should have known better.
To read more, click here.
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These are the follow-up news story from KTUU-TV Anchorage, and KBBI Radio, Homer, Alaska
890 AM Radio http://www.kbbi.org/AudioNews/120430.hawaii.rescue.mp3
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<img src="http://www.performbetter.com/catalog/affiliates/images/banner3.gif" border=0></a><img src="http://www.myaffiliateprogram.com/u/performb/showban.asp?id=2767&img=banner3.gif" border=0>
Profile in Moods States (POMS)
The Bottom Line in Training
One important thing to remember about training.....it must be progressive for you to continue to improve (volume, frequency, and intensity) and it must be periodized, i.e. two-three weeks hard, one week easy/ recover, etc. If you do the same workout schedule all the time, you #1, will plateau at some point and no longer improve and #2, if you don't allow yourself to periodically recover, you'll be chronically fatigued, feel like you have no power in your legs, suppress your immune system and eventually get sick, etc. you get the picture.
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ACROSS MY DESK
Medicine & Science in Sports & Exercise:
Effects of different interval-training programs on cycling time-trial performance
May 1999 - Volume 31 - Issue 5 - pp 736-741
Applied Sciences: Physical Fitness And Performance
STEPTO, NIGEL K.; HAWLEY, JOHN A.; DENNIS, STEVEN C.; HOPKINS, WILL G.
Abstract
Effects of different interval-training programs on cycling time-trial performance. Med. Sci. Sports Exerc., Vol. 31, No. 5, pp. 736-741, 1999.
Purpose: We have investigated the effect of varying the intensity of interval training on 40-km time-trial performance in 20 male endurance cyclists (peak oxygen uptake 4.8 ± 0.6 L·min-1, mean ± SD).
Methods: Cyclists performed a 25-kJ sprint test, an incremental test to determine peak aerobic power (PP) and a simulated 40-km time-trial on a Kingcycle ergometer. They were then randomly assigned to one of five types of interval-training session: 12 × 30 s at 175% PP, 12 × 60 s at 100% PP, 12 × 2 min at 90% PP, 8 × 4 min at 85% PP, or 4 × 8 min at 80% PP. Cyclists completed 6 sessions over 3 wk, in addition to their usual aerobic base training. All laboratory tests were then repeated.
Results: Performances in the time trial were highly reliable when controlled for training effects (coefficient of variation = 1.1%). The percent improvement in the time trial was modeled as a polynomial function of the rank order of the intensity of the training intervals, a procedure validated by simulation. The cubic trend was strong and statistically significant (overall correlation = 0.70, P = 0.005) and predicted greatest enhancement for the intervals performed at 85% PP (2.8%, 95%CI = 4.3-1.3%) and at 175% PP (2.4%, 95%CI = 4.0-0.7%). Intervals performed at 100% PP and 80% PP did not produce statistically significant enhancements of performance. Quadratic and linear trends were weak or insubstantial.
Conclusions: Interval training with work bouts close to race-pace enhance 1-h endurance performance; work bouts at much higher intensity also appear to improve performance, possibly by a different mechanism.
SWEAT SCIENCE
12 Weeks Training vs 12 Weeks Detraining: What Changes?
by Alex Hutchinson
This is from a new European Journal of Applied Physiology paper by researchers in Japan and at the University of Laval in Canada. They took six sedentary subjects and had them train an hour a day, five times a week at lactate threshold pace, for 12 weeks. Then they stopped training for 12 weeks. The researchers then analyzed the changes in gene expression in the subjects' muscles, first from 12 weeks of training, then from 12 weeks of detraining.
One thing that's obvious is that, after 12 weeks, most of the training adaptations have disappeared. External changes in traits like VO2max, body composition and muscle fiber type all returned to roughly their starting values. In the gene expression study, 77% of the transcripts that responded to training reverted to their pre-exercise values. This is not surprising: no one expected that you could take 12 weeks off and stay fit.
Still, it's kind of fun to look at the different factors that change. The clear bars show changes with training (upward bars show increased expression; downward bars show decreased expression). Black bars show the changes during detraining; striped bars show the net change after training and detraining. Sugar and lipid metabolism definitely change with training, but the change then disappears. On the other hand, you still have slightly better muscle contraction and protein synthesis expression even after 12 weeks. I don't have any grand conclusions here (other than "you should keep training"), but I thought it was interesting to see the training adaptations broken down into individual components like that.
NATIONAL POSTURE INSTITUTE NEWSLETTER
MARCH 2012
GRAVITY: YOUR BACKS BEST FRIEND by Jason Martuscello
An inevitable addiction has arisen that is plaguing the country and proposing deleterious health effects. Although this silent killer may appear a minor threat to the unbeknownst, research has painted a different, not so pretty, picture. This addiction has been associated with increased risk of all-cause mortality, cardiovascular disease, weight gain, colon cancer, endometrial cancer, insulin resistance, metabolic syndrome, metabolic risk, type 2 diabetes1 and numerous musculoskeletal disorders2. So what is this potential hazard? The answer is sitting.
Click on Link to read article: http://www.npionline.org/articles/2012March.html
DO I NEED A POWER METER?
by John Josephs, MS, CSCS
Is a power meter a necessary piece of cycling equipment? They’re very expensive and cycling is already expensive. Is it overkill? Do I really need information about power? What do I do with the information once I get it? And why get a power meter since I already have a perfectly good heart rate monitor? It’s just one more gadget I have to deal with.
These are all very legitimate questions. So then, why should you purchase a power meter? Why not just get a pair of aerodynamic racing wheels.
5 Stages To Achieving Optimum Body Composition
by Rick Kattouf presented by TrainingPeaks.
http://www.trainingpeaks.com - Dr. Rick Kattouf shares how to achieve optimum body composition. The focus will be on understanding how the proper nutrition, weight training and heart rate training can bring about the body composition that you desire.
Click here to view presentation....
"Nutrition is easy, compliance is hard."
10 RULES TO LIVE BY
NEWTON'S LAWS OF MOTION
"A body in motion will stay in motion....."
Unforunately,
"A body at rest will stay at rest."
The Law of Inertia
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).
These scientific laws determine our physical efforts as well. They apply to exercise and demonstrates how movement is beneficial to increasing one's health.
Email to a Client
2012
Subject: Strength Training and Nutrition
As we move forward, I want you to get on the right path with incorporating strength training and nutrition into your training plan.
Strength training is highly recommended, especially as you get older and continue to be active. Functional, sport-specific strength training is in no way to be confused with body-building or lifting massive amounts of weight and spending hours in the gym. Today's current fitness model of strength training is an efficient and specific use of your time that will help you be stronger, avoid injury and delay performance fatigue.
Nutrition must be an essential component of your new training program. I want you to look at your current eating habits and, if necessary, change to a well-rounded, eating clean nutritional plan, not to be confused with a traditional "diet”. You're not going on a diet. You will be adopting 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.
Good luck. Let me know if you have any questions.
Remember...."baby steps to success."
John Josephs, MS, CSCS
KONA Human Performance
After Exercise - Does an Ice Water Bath Speed Recovery?
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
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.
Changing a Flat Tire
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 he
Featured Article of the Month
Treating Cycling’s Grossest Medical Mishaps Source: Bicycling http://www.bicycling.com/node/588
Cycling’s Grossest Medical Mishaps Our beautiful sport can occasionally give rise to ugly sores, festering boils, and assorted creepy-crawlies. Here’s how to avoid a horror show. —Ron S. Doyle Corneal Abrasion Gravel (or was it a bug?) hurtled toward your face and snuck underneath your eyelid, scratching your cornea—the clear, protective covering on your eye. Get Rid of It: Listen to your mother: Don't rub your eye. If blinking doesn't work out the … 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
That Which Is Measured Improves by Joe Friel
“Training is principally an act of faith.” –Franz Stampfl For serious athletes, the purpose of training is to improve performance relative to a specific event – an A-priority race. Throughout the Base and Build periods you should be looking for indicators of improving readiness for this event. The closer you get to race day, the more important it is to have some idea of how well you may do. Not only does this … read more »