Project: Bridging the Wellness Gap®

Indy Mini Race Entries Available

2011-05-05T05:47:00.000-07:00

Anyone looking for a race entry to Saturday's Indy Mini? Kelly knows someone with 3 entries. If so, shoot me an email and I will put you in contact with Kelly.

Good luck to all those toeing the line on Saturday!

Be Well,
Chris

365 Days of Nothing Update

2011-04-19T06:04:00.000-07:00

As we roll into the tail end of April, I’ve had several students and BTWG’ers ask how my commitment is going with my “365 Days of Nothing” challenge. On January 1^st, I was inspired to commit to meditating, everyday, for the entire year. Initially, I did not set any parameters or “rules” - as long as some time was spent meditating, it would count.

To date, I’ve stuck with the commitment for a total of 108 days (an auspicious number of which I had not realized until writing this post), or nearly a quarter of the year. There are days that I devote upwards of 20 minutes per session; while there have been other days where the session is as short as a few minutes. There are days where I have meditated several times throughout the day, but for shorter periods. On other days I sit only once but for a longer time. Most of my sessions take place on my cushion at home, while other sessions have taken place at the gym, in a guest room while traveling and even in a bathroom which happened to be the only place I could find some quiet and privacy.

My intention, beginning in May, is to set a time commitment in order to require myself to extend each session to a set minimum duration. Now that I have a firm base of meditating each day, the natural progression should be to expand the time devoted to each session.

Join the Challenge! No excuses!

Commit, today, to spending a few minutes each day doing “Nothing”, i.e. sitting in meditation. I would encourage you to set a goal and commit to meditating, everyday, for the next 30 days. See how it goes and what you experience. As a mediation teacher, I find it interesting how much we can struggle with doing nothing for a few minutes throughout our week; how much resistance, anger and fear can pop up when the idea of relinquishing control for a few minutes a day is entertained. We often have little difficulty attending to a hard workout or going for a run. We are often more than willing to devote an enormous amount of time and energy to a work project. We are too often content spending hours each week in front of the TV or on the computer, yet we can’t seem to find the time or muster the motivation to sit quietly for a few minutes, focusing on our breath and letting go. In general, I understand this and I often know why I have the same resistance within myself or why a student struggles to make meditation a priority, yet it is something you have to discover for yourself. It is through this time in stillness that these sorts of “secrets” may be reviled. Though you should not have this expectation on you practice and you should realize that most insights do not occur during meditation, so much as they are unveiled during mundane moments of our day. I challenge you to confront your fears, your resistance, your defensiveness, your aversion, and your know-it-all ego. Pull up a meditation cushion and just sit still for a while.

So, who’s in? If so, shoot me an email or post your commitment to the “comments” section of this post. Also, if you have never been instructed on how to meditate, let me know - I am here to help.

Look for another update on my 365 day challenge soon!

Peace,

Chris

Gear Review

2011-04-17T21:28:00.001-07:00

Hey BTWG'ers! To check out my "review" of the New Balance Trail Minimus, click HERE.

Input from Chris

2011-03-28T12:17:00.001-07:00

Below are my "comments" on a blog post from one of the BTWG Recruits. While I encourage everyone to read all the blog posts and comments, as there is a TON of helpful insight, this feedback is something that can be of benefit to all Recruits and BTWG visitors/voyeurs.

You can find the original post and comments here: http://ambersbridge.blogspot.com/2011/03/stinking-it-up.html

"Darn - once again, y'all stole my 'thunder'. I'm super proud to know that you guys are supportive of each other and that you are really starting to 'get it' when it comes to this BTWG Lifestyle.

Just adding my two cents. While we have covered this, in great detail, the past couple weeks at the group meetings, I know you (Amber) have not been at the meetings so it may be new or a good reminder. This applies to everyone and I hope it gets read by all BTWG Recruits:

1) There is no 'success' or 'failure' in BTWG, only outcomes and consequences. No 'good' or 'bad'; that is a judgment you put on yourself. Is it 'good' to waiver back and forth on the diet and workouts? Is it 'bad' to miss the group meetings and support? Is it a 'failure' to avoid meditation?

In reality, it isn't good or bad, success or failure, it just is. The real question is 'are my choices and behaviors in line with my goals and what I want out of my life; my health, fitness, and well-being?' If the answer is 'no' - again, it isn't 'bad' it's just an indication that there is a disconnect between what you say you want and what your actions show. From this you can start to drill down and understand the lack of congruency in your words and actions. Ultimately this leads us to the question of 'why'. Why don't we do what we should be doing? Why do we do so many things we shouldn't be doing? If these things lead us away from our goals and our happiness/peace, then why are we doing them?

Maybe we discover that we have a history of sabotaging ourselves in other aspects of our life, our work, family, relationships, etc. Maybe we realize that we avoid doing positive things for ourselves because of shame a feeling like we don’t deserve it. If so, why?

We have to be willing to continue digging, fighting, working, exploring, surrendering and letting go if we are to get to the root of what holds us back. For some, it may be as simple as really crappy time management skills – get a book, figure it out and get going! For others, we may need to seek counseling to help us understand what is really going on and to help us heal from past hurts and wounds.

2) I've said this A LOT in the past couple weeks of meetings: This isn't 'Weight Watchers' or 'The Biggest Loser' - this program is not about how much weight you can lose in 12 weeks, or how fit you can become in 12 weeks. BTWG is about cultivating a lifestyle of health, fitness and well-being (Body, Mind, and Spirit). The "goal" in the 12 weeks is to create a plan that works and is sustainable. In my opinion, if weight loss is a goal and you don't lose a single pound in the first 10 weeks, but in the 11th week it 'clicks' and you begin to make forward progress and hit your goal weight further down the road, than you is perfect and the outcome has been positive.

Becky W is right – the workouts in the BTWG plan can ALL be done at home with minimal equipment, so if you can’t come to PR Fitness to train, you have everything you need to train at home. What you will miss is the group connection, so do your absolute best to be at the Saturday group meetings. Also, reach out to your fellow Recruits and Mentors and see if anyone wants to hook up for a run or workout; meet for coffee or lunch; hold each other accountable.

Let me know how I can help as well!

Peace,
Chris"

Congratulations!

2011-03-14T07:57:00.000-07:00

Scenes from yesterday's Big 10 Hoops 5K. Congrats to all who participated. I REALLY hope to see more and more of you turning out for these events and our group runs, such as yesterday's run at Eagle Creek. All levels are ALWAYS welcome!

Also, congrats to those who toed the line at the Eagle Creek DINO trail race and the indoor triathlon!

I'm looking forward to getting more race reports soon!

Some of the BTWG Gang at Sunday's Big 10 Hoops 5K. Left to Right: Patty's husband (sorry, I've met him once but don't recall his name), Patty C. (BTWG Grad), Cindy (BTWG Grad and current Recruit), Sherri (BTWG Grad and Mentor)

The runners joined by the best darn support crew and hike leader you could ask for - Pam the Blam! She was also the official photographer for the Big 10 Hoops 5K.

Learning to Sail...

2011-02-22T05:07:00.000-08:00

"A ship is safe in harbor, but that's not what ships are built for." - William Shedd

"A calm sea does not make a skilled sailor" - African Proverb

Too often we have the notion that life should be easy, free from difficulty and suffering. As comfort seeking creatures we are constantly looking for ways to make life easier. We end up doing all sorts of things for all the wrong reasons - join a religion thinking that suddenly life will be free from pain. We end relationships because we can't deal with another person/group. We sign up for a certain wellness program thinking that "now, my life will be easier and less stressful and I will finally be healthy!" This is an immature mindset and it's impractical.

When we go into a relationship with the incorrect intention it's no wonder we are disappointed that it didn't work out. When we enter a program with the wrong motivation, it's no mystery that, once again, it "just wasn't for me".

Our goal of entering any program, or relationship should be that of becoming a better person, a more well rounded and balanced person. It should be our intention to become more skillful at dealing with difficultly and using it to our advantage and then learn to to help others. We should only hope to gain new tools and support to help us along our journey. I know that in my religion of choice, just because I'm a "believer" doesn't mean that bad things aren't going to happen to me. I know that difficulties will continue to come my way. I also know that my path to wellness doesn't have a secret passageway that leads me around all the obstacles in life and lets me avoid potential stress or hardships. What I do gain from my religion and my wellness path include:

Peace
Support
Insight
Action
Help
Accountability
Wisdom
The list goes on.

While this list seems very egocentric, it helps me to be at my best so that I can better serve those around me, and that is what we really need.

Can you embrace difficulty in order to get free from it? Can you thank the pain in your life for helping you to grow as a person? Can you understand that if you are always looking for a safe harbor and calm seas you will never become a skilled sailor in life?

"Pain is mandatory, suffering is optional." - My former drill instructors favorite quote...

I'm not suggesting we go around looking for trouble or difficulty, it finds us easy enough. And I'm not suggesting that life should always be hard or sad. Quite the opposite. As the above quote suggests, pain is part of the human experience and we ALL share this experience. What I am suggesting is that how your respond to difficulty is what matters in life. We have a choice, in each moment, in each experience to chose to view things as negative, or to view situations as positive. Your choice determines your reality. Pain, loss, and our past are all just part of life and who we are, yet we can become more skillful at letting go of the unnecessary suffering and drama that we bring to these experiences.

Here is what Jim Morrison, American poet and rock legend, had to say about pain in life and love:

“People are afraid of themselves, of their own reality; their feelings most of all. People talk about how great love is, but that's bullshit. Love hurts. Feelings are disturbing. People are taught that pain is evil and dangerous. How can they deal with love if they're afraid to feel? Pain is meant to wake us up. People try to hide their pain. But they're wrong. Pain is something to carry, like a radio. You feel your strength in the experience of pain. It's all in how you carry it. That's what matters. Pain is a feeling. Your feelings are a part of you. Your own reality. If you feel ashamed of them, and hide them, you're letting society destroy your reality. You should stand up for your right to feel your pain.”

One of the things I LOVE about physical training is it affords me an opportunity to cultivate these exact skills and responses that we should have during challenges in life. How do you responds during a hard interval session? Do you stress out during the work phase? If all you can think about during the work interval is getting it over with or wanting it to end as soon as possible, you are missing a golden opportunity. In the weight room, on the trail, on the yoga mat and on the meditation cushion we can forge the mental and physical capacity to better deal with difficulty - it's a choice.

Be Well,
Chris

Nutrition Drama

2011-02-15T06:14:00.000-08:00

For me, one of the most satisfying moments in BTWG is when a New Recruit finally makes the transition away from emotional eating, begins to deal with their feelings/emotions, and loses the drama associated to nutrition. In the past couple weeks, this shift has happened for several of you who are currently in the program, and I tell you, it never loses its appeal with me. Even before a Recruit realizes it has happened, I can always see it in their eyes and body language. There is simply a shift in ones intensity and there is a calmness and peacefulness in their presence that wasn't there before.

I love reading weekly updates from Recruits when they mention they "passed on the bread" at a restaurant, or had no attraction to dessert, both of which were true Achilles Heels pre-BTWG. I love knowing that the drama that used to surround eating a meal is gone and I love it when Recruits can enjoy a treat without guilt and shame associated to it.

Week 3 + is what I call the "after the honeymoon" phase of BTWG. Initially, there is a ton of excitement and enthusiasm (mixed some nervousness), yet by Week 3 that excitement begins to wane as the real work begins. This is also the point where some will have enough excuses to bail on the program, or continue to struggle with getting fully on board. For others, who are working the program, this is where the inner struggles really begin. Why is that? If you have struggled with emotional eating or using exercise in an unhealthy manner (or avoiding it!) and you begin to follow the program as it is outlined, you are removing your "coping mechanisms" that you normally use to deal with your feelings and emotions. Once you take away your coping mechanisms, those inner demons rear their heads and suddenly it feels like you are stressed to the max, crying for no reason, pissed at the world and/or feeling blue. While these feeling are not fun to have, it's actually a very good thing. You are no longer numbing yourself and stuffing down things that need to be addressed, dealt with and moving forward. It's no different than someone who uses alcohol, drugs, or other vices to numb out life and problems. You are finally showing up in life and are in a position to get healthy physically, mentally, emotionally, and spiritually. You have awareness and you have an opportunity for change.

The beauty of BTWG is that you have outlets for your new-found emotions. Intense physical exertion is an excellent way to relieve stress and emotions, as is yoga and meditation. You also have a strong support network that includes your fellow Recruits, Project Mentors, and your coach. Essentially, you have all the makings for a successful journey to health, fitness, and well-being. The key is you - you must be willing to confront your dragons and, as one of my teachers used to say, learn to walk your dragons.

I'm seriously proud of anyone who has the courage to walk this path and to make a lifestyle change. Change usually isn't easy, it requires effort and it requires patience. Yet, if you are willing to stick with it, the potential and outcomes can be pretty amazing and lead to the life you envision.

Welcome to Month 2, Recruits!

Be Well,
Chris

Month 1 Feedback

2011-02-08T10:03:00.001-08:00

My "job" is incredibly rewarding in so many ways. I know I'm blessed to be able to do what I love and love what I do. One of the most rewarding things in my line of work is getting feedback from students who are "working the program" and getting great results. Below is an example that totally made my day:

"YIPPEE! still going strong and wow I am confused - never ever thought I would make it this far and loss 10 pounds in 3 week to boot. Not sure why this time I have stay committed to this, I have tried programs before and failed miserably after the first week. Thanks for all of your support. I love the foods I am eating and no longer craving the bad stuff (except maybe an occasional coke here and there would taste wonderful) but I am staying away and feel full and so much better in a short amount of time. Still not getting in as much workout stuff as I would like - but I think that will come once I get the food stuff down. Thank you thank you thank you!!!!"

"365 of Doing Nothing" Update: Day 39/365. I haven't posted much in a while regarding my 365 challenge. Shawna pointed out that by posting about it too much it could make the whole experience too stressful. Boy, was she right. I love it when the "student becomes the teacher". In the end, posting about it everyday was making the practice less authentic so I decided to simply post an update when it feels appropriate.

To date, I have done "nothing" at least once per day, sometimes twice per day, and have not missed a session. While there are still days when it doesn't happen until way past bedtime, I've stayed consistent and have actually started to enjoy the discipline required to stick to my commitment.

One thing of note - along with my earlier report of my body feeling better as a result of sitting every day, I've also noticed my connection to breathing and mindfulness is strengthening as well. During intense workouts I find myself connecting to my breathing more and the "drama" in the head less. I was amazed at how much I had gotten away from this experience as it used to be a regular experience during training/yoga. Clearly, the training effects of meditation are far reaching and no matter how "experienced" we THINK we are - we still must be diligent in our practice.

Peace,
Chris

The Two "C" words

2011-02-07T07:25:00.000-08:00

Hey BTWG'ers and Fans of BTWG!

In case you were not able to attend the group meeting on Saturday, I thought I'd update you a little. Since attendance was low due to the snow, I didn't do much of the talking. Rather, I let the group do most of the talking and to connect on a more personal level.

Here is the highlights of what I did share:

Becky W did a nice job of summing up what was my main point in Saturday's meeting. If you missed the meeting, be sure to read her post: http://beckysbtwg.blogspot.com/2011/02/trust-process.html - After reading, ask yourself the question I asked everyone at the meeting - Are you "in" the program, or are you still dabbling or not fully invested? Are you relying in excuses to avoid doing what I am asking you to do. If you are not "all in", why not? Are you still clinging to "your way"? If so, why? Now that we are entering Week 4 of the program, you should be seeing and feeling the great benefits that come with following the plan (at least 90% compliance). Once we have completed 3 weeks on the plan, this is the point you are either seeing and feeling a difference, or not. So, how about you? Are you trusting the process and doing your best or are you still hanging on to old ways and fear?

The two "C" words - "Change", and "Control". Some people embrace change, be it quickly or slowly, however, many people tend to fear change. When Recruits resist change it is most often due to a need to control, which is a fear based reaction. On the one hand, some have a hard time admitting that "their way" isn't working, as if it is a reflection on who they are as a person. Yet, for some the resistance to change is more connected to a need to control and a fear of what may happen if they let go of that control. This is especially common if you have been hurt, wounded, or burned in the past when you didn't have control (against your will), or when you trusted enough to let go of control and something negative happened as a result.

In Spiritual practice, we learn that to have fear that based on past experiences, experiences others have had, or what may happen is "ignorance" or a lack of clarity of the truth. This is is to say that you are missing the truth, missing reality and limiting yourself based off the past, hearsay, or the future. That, my friends, ain't living in the moment and it's a sure fire way to miss opportunities, such as the one right in front of you.

Finally, there are some who have yet to jump in the game simply out of excuses and laziness. If this is the case, just read the back of one of our PR Fitness shirts and follow the directions, "Suck it up, Buttercup!" Remember, you came to me to make a change and you sincerely wanted to be in this program. Well, you ARE here - now it's show time and time to put on our big boy/big girl pants and get down to the work at hand. If you are struggling, TODAY is the day to drop the excuses, make a plan and get busy getting busy! Talk to me or talk to the BTWG Mentors. Talk to your fellow Recruits. You MUST get on board this week - No Excuses. The longer you sit back and watch the train pull out of the station, the harder it's going to be to get on board.

To those of you who are "all in" - reach out and help those who are struggling. Blog about what you are doing and why it is working. Share with all of us your "secrets", you tips and how you are navigating through your own fears and challenges. At the meetings, speak up and help those who need your help.

As always, I'm here to help - just reach out and let me know what you need.

Enjoy your recovery week and get ready for Month 2 to get underway next Monday! I'm proud of everyone in the program, regardless of your Month 1 progress - if you are in the fight, you are still way ahead of most in our society.

Be Well,
Chris

RIP Jack LaLanne

2011-01-24T10:52:00.000-08:00

In honor of the passing of legendary health and fitness Master, Jack LaLanne, please check out this post from the BTWG blog archives: Click HERE.

May each of us live our lives even half as good as Jack did - the world would be a much happier and healthful planet, that's for sure!

Meditation Update: 24 of 365. I'm happy to report that it's been 24 days, and I have yet to miss a meditation session. The sessions have varied in length from 10 minutes, to upwards of 30 minutes and, as with any meditation practice, the quality varies from session to session.

One thing I have also noticed is the changes and reaction my body is having to the more frequency in seated meditation. To be honest, I used to spend a great deal of time sitting on the floor and I had gotten away from doing it as often. Along with the daily meditation sessions, I'm spending much more time sitting on the floor over the past 3 weeks. I find this practice makes a tremendous difference in reducing stiffness in the body, eliminates tight back muscles and helps to liberate the hips. Did you know that in cultures where people sit and sleep on the floor they have virtually no incidence of hip degeneration or back issues?

Peace,
Chris

3, 2, 1... GO!

2011-01-17T10:26:00.000-08:00

"3, 2, 1... Go!" This is the countdown I give before each workout begins at PR Fitness. Today marks the start line for the New Recruits of Project: Bridging the Wellness Gap. Their 12 week journey is officially underway. Be sure to visit this blog and check in on their progress and updates. Also, be sure to check out their blogs and the blogs of several of the BTWG Graduates who are blogging as well.

Be sure to also offer your support and encouragement via the "comments" section on the blogs.

Have a great Day 1, Gang - we are officially UNDERWAY!!!

In honor of the Rev. Martin Luther King...

Meditation: Days 11 - 15

2011-01-16T06:08:00.000-08:00

15 days straight of daily meditation practice. Honestly, it's hard to believe that 15 days have already passed. I'm not so sure I like tracking days in this fashion if its going to make it feel like time is going by even faster than it already does.

Days 11-14 were a little rougher than what I've experienced since day 1 of this challenge, though I somewhat expected that to be the case. Tuesday through Thursday of each week are marathon long days for me and I have very little time for anything other than what I already have scheduled in my day. Once bedtime rolls around, like so many of you, I'm ready to crash and rest. Yet, I stuck to my commitment and, once again, dragged my tired butt to the meditation cushion and sat. Though a couple of sessions were a little shorter, I still sat and gave the practice my fullest attention I could muster.

Next week, my intention is to do my meditation practice earlier in the day on my long work days, rather than at night. I'm confident that will be a win/win (if I can use that phrase regarding meditation) in many respects.

Last night (Saturday, Day 15) was a nice long session after a very rewarding week of getting things finalized for BTWG, including a chance to meet the rest of the New Recruits at Friday's Initial Testing and a great "Orientation" session yesterday afternoon at PR Fitness.

Tomorrow is D-Day for the New Recruits - the 12 week journey officially begins. Be sure to check back to this blog on a regular basis, and more important, be sure to visit the Recruit blogs as well as the blogs from previous BTWG Grads. Rob and Sherri have cleared the dust and cobwebs from their blog and have them fired up and running once again.

Alright Recruits - you ready?!?!

Peace,
Chris

Check it Out

2011-01-11T06:16:00.000-08:00

For all you East siders:
http://www.theindychannel.com/news/26311568/detail.html
Direct link to the co-op: http://poguesrungrocer.org/

Thanks, Sherry C. for the heads up. Now, can you get them to open one on the West side???

Pogues Run Grocery Store...

Committed or Crazy?

2011-01-10T20:45:00.000-08:00

You be the judge of that...

As all New Recruits know from your letter of acceptance, I said the motto of BTWG is and always has been "NO EXCUSES!". I said to write it on a post it note, keep it in the forefront of your mind for the next 12 weeks and to "Tattoo it on your forearm (if you do, I will).)" Well... Becky H. did just that. Check it out...

"No Excuses. Dream it do it"

There it is, in skin and ink! The first ever BTWG "No Excuses!" tat. Guess I better call and schedule an appointment... : )

"No Excuses" has many meanings in BTWG and as each Recruit makes their journey, those two simple words take on different meanings for each. I always look forward to how it is interpreted throughout the course of the 12 weeks and the meaning that it can take on.

New Recruits - feel free to post in the "comments" what "No Excuses" means to you!

Meditation - Day 10 of 365: completed. A shorter session this time, perhaps 10:00 or so. Planning on sitting earlier tomorrow rather than waiting for bedtime, though Tuesday is always a marathon day for me so the session may have to wait until the day is done...

Be Well,
Chris

Days 7, 8, and 9 of 365

2011-01-09T19:39:00.000-08:00

Done...

Done...

And, yup, done...

Congrats to all those who completed their initial fitness testing yesterday!

Also, Congrats to New Recruit Becky W. for finishing the Disney 1/2 Marathon yesterday!!! You can read about her event by clicking HERE

Saturday is the Big Day!

2011-01-06T23:58:00.000-08:00

This Saturday is the initial fitness testing for the "New Recruits" of the Winter 2011 round of BTWG. Every round of BTWG there are a handful of Recruits that I have never met in person or those I have not seen in a very long time. So it's always exciting to have our fitness testing session and our Orientation meeting where we all put faces to names and have an opportunity to actually talk, live and in person. While I love the "virtual" component of BTWG, where most of our work over the 12 week course is done via emails, you simply can't replace that human touch; that in-person contact and experience.

Virtual training, emails, and blogging has its up side, for sure - we can exchange information, ideas and experiences when it is most "convenient" for our schedule. Often, I will either stay up very late, or wake very early in order to respond to emails. Additionally, I find that students are often more open and share more via emails and blogs than they will in person. Yet it is these in person encounters and our weekly group meetings that make BTWG what it is - a community!

New Recruits - I look forward to seeing you tomorrow and getting underway!

Rest up. Sleep well and be ready to roll tomorrow.

Be Well,
Chris

Meditation - Day 6 of 365.
Nothing much to report. Got 'er done, waaaaay too close to mid-night. Sleep and res
t has been a rare commodity around here this week...

Another BTWG'er accepts Chris' challenge throwdown -
Chris Chambers not only accepted my 30 day meditation challenge, he took it a further and embraced the 365 Challenge! Check out his blog: http://btwg-chrisc.blogspot.com/2011/01/oughta-be-committed.html to follow his meditation and BTWG progress.

Way to go, Chris!

Day 5 of 365

2011-01-05T23:18:00.000-08:00

Session 5 of 365 is done.

New Recruits:
I'm looking forward to seeing you at Saturday's fitness testing. Look for more details either later today or early tomorrow.

Be Well,
Chris

Day 4 of 365

2011-01-04T05:31:00.000-08:00

I realize that some who peer in on this blog don't see what the big deal is about doing "nothing", every day, for 365 days. Fair enough, but if that is you, let me throw out a challenge. Let me teach you the practice, then lets see you meditate every day for even 30 days! Only then will you know how difficult an endurance challenge this really is. Not saying that to be prideful, just saying that only through direct experience will you know what makes this, indeed, an endurance challenge.

Some interesting points to consider:

I assign my clients a meditation practice, along with their nutrition and workout assignments. Hands down, meditation is the assignment that gets missed the most.
Recruits in BTWG are assigned weekly meditation sessions. Again, hands down, it is the number one missed, skipped, or "forgotten" assignment during the 12 week program.
Though I was first introduced to meditation over 17 years ago, I still struggle with sitting on a regular, consistent basis!

It's interesting that the seemingly "easy" assignment or practice is the one that gets missed or neglected the most. Students will nail every interval session, every strength workout, and maintain flawless journals, yet miss nearly every meditation session!

What gives?

The reasons are many, the excuses are even greater, but at the end of the day it's because we are accustomed to "doing-ness" and "busy-ness". We are accustomed to stimulation, over-stimulation and action. We are accustomed to our minds being Lord and Ruler of our life and have a need to be in charge and in control. In meditation, we are relinquishing some of that control and that freaks some people out. We (our mind) prefer being a human-doing over a human-being.

Additionally, we are a culture who likes results, feedback, recognition, reward, and gratification - in the meditation realm, this stuff just doesn't fly. If you are looking for an "atta-boy!" after a session, it ain't gonna happen. If you are looking for a "good/bad" outcome, it ain't there. If you are looking for some sort of reward or gratification, again, you are barking up the wrong tree.

A handful of students will forsake the practice simply because they tend to sabotage themselves in just about every facet of their training and life - why should meditation be any different?

For others, stillness will bring up fear, stress and anxiety and since we already have plenty of that in our lives, why take precious time out of our day to add more!

There are also spiritual implications that go beyond the context of this post.

So, if you think doing a formal meditation session is no big deal, or a silly challenge, or if you are one of those skeptics/critics, accept my 30 day challenge!

Day 4 of 365 - Finally....?
Only 4 days in and already the ego rebels. "It's late, it's been a marathon day and all I want to do is go to bed!" The house was noisy and I was frustrated. Yeah, it was one of those kind of sessions. Yet at 11:40pm, I dragged my sorry butt to the meditation cushion and did "nothing"...

Day 3 of 365

2011-01-03T04:14:00.000-08:00

Third day of meditation out of 365 - really on a roll : ) Longer session right before bed. No better way to end the day...

Be sure to check out all the fresh blogs from the BTWG New Recruits!

Peace,
Chris

Day 2 of 365, but "who's" counting?

2011-01-02T20:34:00.000-08:00

"Day 2 of 365, but 'who's' counting?" - in meditation terms, that, my friends, is not only a good question - it is THE question. If you don't get that, we should talk...

Peace,
Chris

365 Days of... Nothing

2011-01-02T13:30:00.000-08:00

Anyone who has been a student of mine for any length of time knows I'm not a fan of New Years Resolutions. If not click HERE to read a post from two years ago on the topic.

Having said that, as of 11:00pm 1/1/2011, I've made a New Years commitment, a commitment to do "nothing" every day for the entire year. As fun as that sounds, let me explain.

First off, this isn't a "resolution", its a commitment or intention which is a change of mind, heart and spirit; very different than a resolution (again, see the related blog post for clarification)

Second, I made this intention last night after a moment of inspiration that also came from the heart - I had no plan to make any sort of definitive changes in conjunction with the New Year. In fact, other than going out to celebrate the New Year, like so many do, I had otherwise ignored the rest of the hoopla that comes along with cracking open a new calendar. So this inspiration and challenge caught me rather by surprise.

Third, by "nothing" I actually mean "Meditation" which in reality is both nothing AND everything!

I've been a long time practitioner of seated meditation (based on Zazen meditation), I typically meditate an average of 2-3 times per week for anywhere from 10 minutes to upwards of 30 minutes. I've taught others this form of meditation. I've taught workshops on meditation and meditation is assigned to those who participate in BTWG. Having said that, I'm no "master" and I know better than to make an attempt to explain "why" I'm feeling inspired to take on this challenge. I also know better than to predict or expect anything to come of this effort - that's not how this game is played.Here is one thing I do know. My 365 challenge is unique from most other 365 challenges I am familiar with in that it involves "nothing". I personally know others who have completed a 365 day challenges and I've seen numerous other blogs from people doing 365 days of "something", i.e. exercise, yoga, Kelly Starretts Mobility Workouts, Dave Lipson's 365 days of Squatting 450#, and so forth. All of these examples are honorable in their own right, yet they are centered around "action" or doing "something". I think there is already far too much doing-ness in our lives and not near enough nothingness. So, here is my contribution and my commitment.

Along with my goal of sitting in meditation each day for a minimum of 10 minutes, I will make at least a brief post or update on this blog everyday.

1 day down, 364 to go...

BTWG on Fox 59

2010-12-27T10:13:00.000-08:00

Chris talking BTWG on Fox 59, live with Angela Ganote.

Last Chance Registration Opportunity

2010-12-26T22:17:00.000-08:00

THE OFFICIAL APPLICATION PROCESS ENDED DECEMBER 21ST, HOWEVER...

LAST CHANCE REGISTRATION FOR BTWG. IF YOU LEARNED ABOUT BTWG VIA THE LIVE BROADCAST ON FOX 59 AND YOU WANT IN ON THE ACTION YOU HAVE UNTIL MIDNIGHT ON DECEMBER 31ST TO SUBMIT YOUR APPLICATIONS.

If interested, click HERE and get crackin' on your application.

Congrats "New Recruits"

2010-12-26T15:24:00.000-08:00

The roster of "New Recruits" is (nearly) finalized. Welcome and Congratulations to all who were selected for the Winter 2011 round of BTWG. I say "nearly" finalized as I am opening up additional slots for those who may catch my appearance on Fox 59 Monday morning around 8:45. I am allowing a few days for those who learn about BTWG via the Fox segment to submit an application. From those applications, I will allow a maximum of 5 more participants. Aside from that, we are locked and loaded and ready to roll.

Look for brand new BTWG blogs coming soon from our Recruits - two have already set up their blog and are ready to have them linked up to the BTWG main blog. Way to get busy on your homework! Links coming soon...

Be Well,

Chris

Times Up!

2010-12-22T10:54:00.000-08:00

The official application process for the Winter 2011 round of Project: Bridging the Wellness Gap is now closed. If for any reason you were not able to get your application emailed in time, let me know and I will consider your application as an "alternate" spot - meaning that if any of those selected from the current group of applicants cannot participate, you may be eligible to fill the opening.

To those who have applied, you will be hearing from me at some point between now and Sunday - so please stand by! If you have not heard from me by Sunday afternoon, please email me: chris@prfitness.net.

I'm looking forward to spending the next couple of days reviewing all the applications that have been sent in. While I have not read them in their entirety, from a quick overview, I know we have some FANTASTIC potential New Recruits and... we have some veteran BTWG'ers looking for a tune up and another round of BTWG. To me, this speaks volumes about the program, the fact that so many have applied and the fact that so many BTWG grads know the value of the program and believe in it so much that they once again want to be a part of the action.

Now, off to do some reading...

Be Well,
Chris

Tick Tock...

2010-12-20T06:40:00.001-08:00

The deadline for applying for Project: Bridging the Wellness Gap is midnight tomorrow! If you are on the fence, now is the time to jump. Email your application today and embrace the life you deserve to live. Or, go ahead and procrastinate another 48 hours, let the deadline pass and take a sigh of relief knowing that you have an excuse to not make a life change and to stay in your comfort zone. It's a choice and if you are not ready to pull the trigger and submit your application, you are not ready for the BTWG program. If you are ready, then get crackin' on that essay and send it in before midnight tomorrow. www.BridgingTheWellnessGap.com. Click on "how to join", follow the instructions, and get to typing your essay. What are you waiting for?

Email applications to: chris@prfitness.net

Application Process Officially Open

2010-12-01T22:50:00.000-08:00

Get all the details at www.bridgingthewellnessgap.com, click on "how to join the project". Send in your application early and get priority in the selection process. Also, if you have questions, please contact me at: chris@prfitness.net, or chris-roche@comcast.net.

Be Well,
Chris

It's Official

2010-11-28T09:24:00.001-08:00

Now is your chance! Apply for the "Winter 2011" round of Project: Bridging the Wellness Gap. The application process officially begins December 1st and concludes December 21st. Check back on December 1st for ALL the dates and details you need to know in order to apply for the upcoming Project!

New for 2011:

Two locations for participation - I will be hosting group meetings every week at Cityoga (www.cityoga.biz)/Monon Coffee Company Downtown and our gym, PR Fitness (www.prfitness.net)
Discounts for previous Project participants
Discounts for couples who get accepted into the program
Discounts for members of PR Fitness
Updated training programs
Updated training manual
Updated Yoga audio CD
New BTWG web site
New BTWG shirts
More...

If you have ever wanted to participate in your own "Project", or if you have participated before and want to get a jump start for the New Year - now is the time!

Check back December 1st for all the details.

Be Well,
Chris

BTWG Returning

2010-10-23T15:11:00.000-07:00

That's right, boys and girls - Project: Bridging the Wellness Gap is coming off hiatus for Winter 2011. The updated and upgraded Project will be even better than before, yet it will retain it's essence that makes BTWG so unique, special and effective. Details coming in November. The application process will begin in December and the next round of Project Recruits will begin in January.

Project Grads who wish to participate in the Winter '11 Project will have priority in the selection process. So, if you are in need of a "tune up" or just flat out need to start over, here is your chance.

Check back for details in a couple weeks as well as important dates!

Until then, stay tuned to the PR Fitness web site, blog, Facebook page, and Twitter!

Be Well,
Chris

Update...

2010-02-28T19:29:00.000-08:00

I have had several requests about the state of "Bridging the Wellness Gap" and if/when there will be another round of the "Project". The answer is, "yes", there will be more BTWG's in the future, it's just on hiatus for a while. For now, my focus and energy needs to be prioritized on our new business, PR Fitness, and the Indy Mini Marathon training group - these projects along with my full time work and family obligations keeps me plenty busy. While I had intended on doing a Winter '10 class, I realized that it simply would not be fair to the participants if I were to do so, as I know I would not be able to give it my full attention, which it requires and deserves.

I envision the return of BTWG in the Fall of this year, and I would also envision the facilities at PR Fitness as our home base - where we will do the fitness testing, hold our group meetings, perform group workouts and more. If you haven't been out to visit us yet, you really should do yourself a favor and make the trek out to Brownsburg. Many of our BTWG Grads are joining us each week, getting fit, and having a great time. Your first workout is free!

In the meantime, I would encourage you to continue to visit the PR Fitness web site where I post several workouts each week that you can do on you own, or join us for a class or private coaching. Also, I just launched the PR Fitness blog, which is where I will continue to post items of interest, announcements and more.

I trust that you will stay in touch and connected to our wonderful group of friends and community that we have built over the past 2 years.

Web site: www.prfitness.net
PR Fitness Blog: www.prfitnessblog.blogspot.com

Be Well,
Chris

Cityoga and Snow

2010-02-05T07:08:00.001-08:00

Hey Gang,

I just talked with Mysh, from Cityoga, and she said they will announce any class closings on their voicemail. So, before you head down for class tomorrow, be sure to call and listen for any class cancellations.

Hope we are able to practice together, yet, if the snow comes as they are predicting, let's all stay home and practice. Cool?

Peace,
Chris

Catching Up

2010-01-29T12:27:00.001-08:00

While the BTWG blog has been idle, things have really been popping over at the new web site: www.prfitness.net. Please visit the new site, and feel free to incorporate the workouts into your BTWG workouts. Or, better yet, join us for a workout at the new gym!

Things will pick up on this blog in the near future, I have needed to shift the majority of my time and energy into getting the new business up and running as well as coaching our group for the Indy Mini.

Be Well,
Chris

New Web Site Up

2010-01-19T20:30:00.000-08:00

The web site for our studio, PR Fitness, is up and running. I have more to add, edits to make, and more content coming soon. Yet, for now, it's operational and provides all the pertanent information. Check it out and let me know what you think: www.prfitness.net.

Be Well,
Chris

Running Clinic

2010-01-18T09:02:00.000-08:00

Finally, the long wait is over. On January 30th, 2010, I will be offering a running clinic from 10:30am - 1:30pm. The clinic will be held at our new training studio, PR Fitness, which is located in Brownsburg.

What's included in the clinic:

"Before" video analysis of each participant
Instruction on optimal running mechanics. Moving away from the conventional heel-strike method of running and the use of highly cushioned running trainers, you will be taught how to become a mid-fore foot striker. Additionally, you will be instructed on how to use your body and gravity for better running economy and efficiency. Athlete's will also be taught how to use their natural ability to absorb impact and to better transfer their energy into forward motion. Research supports that these methods, principles and techniques are in line with the way humans were designed to run and allows us to run with a minimal shoe, racing flat, or even barefoot! Essentially, you will reconnect with your innate ability to run more efficiently, more comfortable, faster, and you will be less prone to injury
Skills and Drills to apply the form and techniques discussed
Class will conclude with follow up video analysis to review improvements made as well as drills to continue working on optimal form

Cost of the workshop is $50. If you are signed up for my Indy Mini training program, there is no fee for this workshop. Want to sign up for the Mini training program? There is still time. Our first meeting is this Saturday (1/23/10). Cost is $125.

This training is ideal for anyone interested in improving their ability to run; from recreational runner or competitive athlete, this workshop will help. Regardless of the distance you typically run, this workshop is for you; from runs assigned in your CrossFit or BTWG workouts, 5K, 1/2 marathon, marathon, or ultra, this workshop will be of great value. I also strongly recommend this workshop to anyone who is joining us for the Dances with Dirt Team Relay.

If you have questions or if you want to register, please email me at chris@prfitness.net.

For directions to PR Fitness, please visit our web site: www.PRFitness.net and click "directions". Let me know if you need additional guidance to our location.

Be Well,
Chris

Yogi Colt?

2010-01-17T09:25:00.000-08:00

Hey Guys,

Check this out - thanks to Joe and Shirley for getting this to me.

Go Colts!

Nothing like doing "Revolved Half Moon" to add a little flair to a touchdown. Or, was he getting in a little yoga practice during the game? I wonder if there was a penalty for show-boating in the end zone...

Haiti Relief

2010-01-15T06:44:00.000-08:00

I received the following email from our friend, Ginger and am happy to post it on the blog, as she requested. If you have been touched by the recent devastation in Haiti and would like to help in some way, here is an opportunity for you.

Sorry for the inconsistent font size; I couldn't get it to adjust...

Chris

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

Chris,

I am attaching an e-mail from a college buddy of mine that works for an agency called Food for the Poor that has a huge presence in Haiti. If you feel okay about it, would you please post a blurb on your blog about how people can contribute if they feel the calling to help out?

Rick and I have supported Food for the Poor for years and I can vouch for it.

Love,

Ginger

This has been quite a day dealing with the news of the devastation of the earthquake in the beloved country Haiti. I have been touched by the numerous phone calls and emails that I have received. Thank you very much. I am in awe of the generosity from so many caring people and wanting to do something to help. I thank all of you for your prayers.

FFP (Food for the Poor) needs massive amount of collections. We have been asked to direct all people to our website. We need to raise about 5 Million dollars to buy Zinc and Lumber to rebuild homes. We are sending over 250 Containers of emergency supplies.

http://www.foodforthepoor.org/haitiquake

Our FFP Office was damaged, front part of building all walls collapsed, the Chapel and wall to warehouse collapsed, no one was hurt. The Administrative offices have a lot of damage.

People are in the streets and they don't want to go back into any

Buildings. Hospital cannot accept anymore people it is at its capacity.

All phone lines are down, we can not get in contact except through internet. No Electricity, No Water.

I will be sending out a massive email tomorrow and it will have the link to donate funds. Please feel free to pass this on.

Thank you for your concern, prayers and generosity.

Sincerely,

Tom Bouterie

Rev. Thomas R. Bouterie

504-598-6458-home/office

P.O. Box 56907

New Orleans, LA 70156-6907

Lucky 13

2010-01-13T18:47:00.000-08:00

"13" continues to be a favorable number for me. Today, January "13", we signed a lease on a space in Brownsburg. The CrossFit-based classes I've been teaching out of our home have grown to a point where we needed more space (and more HEAT!) to accommodate our current schedule, as well as allowing us to add more clients. The 1000 sq. ft. space will serve perfectly in this next step of our journey.

With the new space comes a new name - "PR Fitness". Why "PR"? My good friend and business partner is Jeff Porter. So, P = Porter and R = Roche. "PR" is also a term that is prevalent in CrossFit and racing as it stands for "Personal Record", so it seemed really fitting. We are in the process of becoming a CrossFit affiliate and will most likely use the name "CrossFit: PR" once we are approved.

In addition to the CrossFit-based classes, we will also offer personal training. We have two personal trainers coming on board who are very much in tune with the same style of training and approach that I take to wellness. I will also be doing 1 on 1 sessions on a limited basis. Eventually we will offer other classes, such as bootcamp and whatever seems to be a good fit for us. This will also be my home base where I will offer workshops, clinics, and the upcoming Indy Mini/CrossFit training.

It's been an exciting and eventful day, including a champaign toast with our families at the new place. So, for now, I'm too tired to share much more and tomorrow is an early day as I move our equipment into the new place - in time for tomorrow's classes!

Stay tuned for details, new class times, and the launch of our new website.

Until then, here are a couple pictures for ya...

"Behind these doors..." a view from outside.

"Within these walls..." - from the inside.

Article and Inspiration

2010-01-08T08:34:00.000-08:00

"Hazards of Obesity Now Rival Smoking in U.S." Unbelievable!

USA Today article: READ MORE

Thanks, Pam, for the link.

Coach Cooper keeping it real and leading the fight against obesity and all things dis-ease. She has been hitting the snow covered trails at Eagle Creek this week - No Excuses! Way to go Wendy. And thanks for sending this, it was a real pick-me-up when I was down for the count with the flu-bug.

Which is Right for You?

2010-01-03T08:16:00.000-08:00

Which is right for you, or better yet, which is best for you...?

A view from the trail at Eagle Creek. Pam the Blam took this picture last Sunday during her hike at Eagle Creek Park. Beautiful, eh?

Here is a picture taken at "Any Gym U.S.A.", a scene that repeats itself a million times at a million different location - everyone aboard an exoskeleton of a machine (yeah, that's natural and functional movement!), plugged in to an iPod, or headphones listening to the t.v., while being bombarded with fluorescent light. It beats sitting on one's butt at home, but... shoot me!

Getting it done, No Excuses! style. Pam, earlier today, out at Eagle Creek, bundled up and enjoying the fresh, crisp air, sunshine, hills, and beautiful scenery. How 'bout you? Are you using the cold and snow as an excuse to stay inside or to use the elliptical at the gym? Like I said, going to the gym to do your cardio is better than sitting on the couch and being sedentary, yet getting outside on a cold day to train forges so much more than "cardio fitness": discipline, toughness, mental and physical fortitude, gratitude, not to mention the physical aspects such as absorption of vitamin D and the functional fitness qualities of walking a trail that undulates, rolls, and pitches.

Good job, Pam!

A Must Read...

2009-12-29T07:04:00.000-08:00

"The Painful Truth About Trainers..."

Ahead of the Curve?

2009-12-27T07:42:00.000-08:00

Three years ago I developed a training method known as "Project: Bridging the Wellness Gap". The root philosophy behind BTWG was "No Excuses", meaning I eliminated every possible excuse one could have for not being active and living a healthful lifestyle. I wanted workouts to be short (30-60 minutes), yet highly effective. I realized the majority of people I train have busy lives, a job, a house hold to manage, and so forth. What would be the point of designing training programs that require 2 hours to complete if it was going to be impossible for my clients to complete all the tasks? I also saw many of my aspiring athletes feeling frustrated that they couldn't spend hours and hours training each week the way the pros do, nor see the results they envisioned.

Over the course of the past year, the BTWG workouts have continued to evolve and develop with the inclusion of the principles of CrossFit and CrossFit Endurance. I began training with CF workouts last January, and went full-on with CF in late March, early April, I then attended a Level I certification in September. Realizing the value of this style of training, I revised the workouts to include some elements of CF.

In my upcoming "Indy Mini Marathon/CrossFit Training Program", all the training is based on the principles of BTWG, CrossFit and CrossFit Endurance. While the response has been great thus far and several people have already applied, I find that many die-hard endurance athletes want to cling to their old method of training with LSD workouts (Long Steady/Slow Workouts) and sport specificity (running to be a better running, riding to be a better cyclist, etc.). Fair enough! I too had a hard time breaking out of my old thought process. I understand the fear associated to change. Why listen to someone like me who isn't a top tier athlete? Why follow a training plan from someone who doesn't even run a sub-90 minute half marathon and isn't even close to qualifying for the Boston Marathon? Again, fair enough. I get it. How about listening to a "real" coach, such as Lance Armstrong's coach, Chris Charmichael? Check out his new book, "The Time Crunched Cyclist" or the following interviews:

http://www.trainright.com/articles.asp?uid=4629
http://www.pezcyclingnews.com/?pg=fullstory&id=7624

While Charmichael isn't exactly CF/CFE, he's on the right track and helping to bring this format of training into the endurance community. When Charmichael talks, people listen.

So, what about all this CF training? Why bother with power lifting movements such as the hang clean, the snatch, overhead squats? Why do burpees and pull ups? Why do high intensity circuits or maximal efforts? Why do workouts that are short and leave you in a heap on the ground? Why swing a kettlebell, isn't that for Neanderthals? Check out this picture of a typical muscle head swinging a kettlebell, I mean, really, who does this stuff?!?!?!
Oh, wait... hold on a sec. What's that? That's Lance Armstrong swinging a kettlebell? That's an Olympic weight set and a GHD machine in the background? That's his garage? Oh... I see. I thought it was a CF gym. My bad...

Well then, check out this workout session of some jack ass doing a high intensity workout with weights. You would never catch a world class endurance athlete doing anything like this:

Lance Armstrong
NOTE: if the video does not appear, just click on the words "Lance Armstrong" and it should take you to the video. Also, Lance's form on his hang power cleans SUCKS. Who's coaching this guy : ) Seriously, it's really, really bad. Most of my CF crew would put him to shame.

What's that? That's Lance... again? Crap!

Sarcasm aside, as much as I hate to use Chris Carmichael and Lance as leverage to make my point... well, it helps to make my point. Carmichael's program and Lance's strength workouts are not exactly CF/CFE, but they do come from a similar base of short, intense workouts that deliver maximum results and this is exactly the approach I take in coaching my clients and CrossFitters.

The next round of CF classes begin January 4th and the Mini Marathon training begins January 23rd. If you are interested in either, or both, be sure to contact me right away or shoot me your questions: chris-roche@comcast.net.

Be Well,
Chris

No Excuses = No Excuses

2009-12-21T20:29:00.000-08:00

The BTWG motto = "No Excuses!" That means I designed every aspect of BTWG to eliminate all excuses for not living a lifestyle of health, fitness, and well-being. Once you have been introduced to the principles and workouts, there is never again an excuse to be sedentary, overweight, and/or unhealthy. If you are, or if you do, it's a choice, pure and simple.

This time of the year is the peak season for people giving me excuses. Here are the most recent:

"With the 'bad' weather I haven't been as active"... Oh really? Humm, that's funny. I live in the same town as you but I haven't missed a single workout due to "bad" weather. I have a list of clients who have yet to bail on their workouts, even their outdoor running on account of the weather.
"There have been so many office carry ins, family parties, and (fill in the blank) that I have really strayed from my nutrition program"... Is that right? I, too, have been at several parties, and for the last week Jody have been baking all sorts of cookies and treats and I've been able to stick to my program. Have I enjoyed a few treats along the way? You bet 'cha, but I've actually continued to maintain and lose weight over the past 4 weeks. I guess you atttend different parties than I do, the ones where they actually hold a gun to your head and force you to eat things you don't want and eat more calories than you should.
"Its the holidays..." Yeah, and? Using the holidays as an excuse is just that, an excuse. These days we have a holiday about every month, or other special occasion. Use this as your excuse and you will NEVER achieve your wellness goals.
"The shorter daylight hours has really made it hard to get my workouts in". See my response to the first example.

You get the idea...

Sure, the sh**ty Indiana winter weather makes it more challenging to get outside to train, yet with a plan and minimal gear, it's no big deal. See my previous post on "Dressing for Success". And, yeah, it is tough to follow your nutritional plan when there are land mines all around you and temptations around every corner. Again, with planning and awareness you can navigate through the holidays with no damage to your well-being.

I get it, it is difficult at times. And I also get it that the holidays only come once a year and we want to enjoy the season, our friends/family and treats. It's all good IF you have a plan, stick to your food intake budget, stay active and take a stand for your health. Have ONE cookie and move on. Enjoy it for what it is; savor it and let it go. You don't need 10 of them just because you only get them once per year! Have your treats on a free day and make sure you earn it by being active and disciplined the rest of the week. The point is to avoid the victim mentality and the excuses that can come this time a year.

Happy Holidays. Merry Christmas. And stay tuned, there are loads more great things coming our way!

Chris

Congrats to the New Grads

2009-12-21T08:10:00.000-08:00

Congratulations to the newest graduates of Project: Bridging the Wellness Gap! The new grads wrapped up their 12 week program yesterday. I will post some news, results and feedback in the next couple days. Until then, I encourage you to visit Project Grad Vanessa's blog to read of her experience and some final insights from her: http://nessab122.blogspot.com/

Fellow Hoosier: Feeling Blue?

2009-12-18T09:44:00.000-08:00

If you, my fellow Hoosier have been feeling blue, or unhappy, perhaps there is "scientific data" as to why.

Read Here: http://news.yahoo.com/s/livescience/20091217/sc_livescience/happieststatesrevealedbynewresearch

In a study of "Happiest States", of the 50 states and the District of Columbia, Indiana ranked 47th! As in, almost dead last! Heck we even finished behind Illinois and Ohio! I had a hard time believing that people living in hell-holes like Hawaii or Florida could finish ahead of us - all that yucky sunshine and heinous ocean views, who could be happy living there?!?!. But, to finish behind the arm pit of America, Ohio? Come on! Now I'm depressed...

Enjoy : )

More BTWG Race Results and PR's

2009-12-17T11:14:00.001-08:00

A couple of our BTWG Crew ran in the recent "Jingle Bell 5K". Vanessa set a PR in the 5K - way to go Vanessa. And Alison had a great race as well. Here are a few words from Alison.

"I wanted to let you know the results from the race. There 75 women between the ages of 45 and 49 who were running the race on Saturday and yours truly came in 12th!! I ran a 9:07 pace which is slower than in years past but not a bad place to start out for the mini marathon training. The fastest woman in our age range was 7:44 pace. I never ran at that fast of a pace ever, but it is something to shoot for. Overall, I am quite pleased with myself.

The interesting thing about road races, older woman are awesome participants. The top two WINNING Female of the race on Saturday were 39 and 38!!! (The top three winning men were all in their 20s). The first OLDER woman (post 20s) to finish was 51 and she came in 159 out of a 1800 plus field with a 7:01 pace. I am telling you, watch out for the middle age woman. She is the one to BEAT!!!!"

Watch out, dudes, the ladies are hot on our heels!

Great job, all...Alison, prior to the race. Photo submitted by Pam the Blam, who crewed for Alison. Was the stairs in the backgroud the first leg of the race? Now that would be cool!

Indy Mini/CrossFit Training Program

2009-12-15T13:15:00.000-08:00

INDY MINI/CROSSFIT TRAINING PROGRAM

JANUARY 16^th – May 8^th, 2010

WARNING: This is not your conventional approach to training for the Indy Mini Marathon; if you are looking for the traditional approach, please look elsewhere.

In addition to a weekly written training program, participants will also have access to weekly group workouts, email correspondence with their coach, nutrition advice, pre/post race support tent at the finish line, tech shirt, and more.

Unlike most half marathon group training sessions, we will do far more than just head out for a “long run”. Workouts will vary each week in mode, duration, activity, and location! Group training sessions may include tempo runs, endurance runs, interval sessions, hill workouts, CrossFit workouts, or yoga /stretching sessions. Each workout is guaranteed to take you to the edge of what you are capable of - and beyond. The sessions will help prepare you for the rigors and demands of the race and to do your personal best. While the training and group workouts will be challenging, they will be expertly guided and coached. Each racer will obtain maximal results, yet the training will be scaled to meet their abilities and goals.

Requirements to participate:

· Must be in good physical health, meaning you are not under a physicians care for serious health issues, if you are, your doctors permission will be required before acceptance into the program.

· Depending on your current activity level and health/medical risk factors, your doctors permission to participate may be required

· Access to strength training equipment, including: dumbbells, barbells (Olympic weight set is ideal), jump rope, exercise mat.

· Must currently be capable of walking or running 3 miles

· “No Excuses!” attitude – a willingness to work hard and accept coaching and feedback, then apply what is suggested

What you get in this program:

· Weekly training guide which will include your weekly running schedule as well as CrossFit-based workouts and yoga/stretching sessions

· 45 minute CD with a weekly “Yoga for Runners” session

· Weekly training sessions each Saturday at 10:30a.m. These sessions will vary from week-to-week and may include running, interval training, hill work, CrossFit workouts, weights, kettlebells, calisthenics, yoga/stretching, and more. Location may vary each week; most workouts will take place at Eagle Creek Park or at a designated location in Brownsburg or other Indy location.

· Tech shirt to wear at training sessions and on race day

· Pre/Post race support tent with refreshments and more. Leave your items here prior to the race or stow gear you want at the finish

· Optional: 2-3 workshops offered during the 16 weeks. Attendance of these workshops is optional and there is a separate fee to participate. Dates, locations, and fees to be announced. These workshops will focus on running technique, shoe selection, hydration/nutrition, and other topics pertinent to your race.

· Weekly eNewsletter from Coach Chris with training tips and more

Who is this training for?

· Those with a limited amount of time to train yet want to get the most bang for their training buck (time and energy)

· Those who embrace coaching and excel with team support

· First time half marathoners who want to do more than “just finish” the race; they want to do their personal best!

· Runners interested in a fresh, cutting edge approach to training for a mini marathon and perhaps set a PR at the Indy Mini

What is the cost?

The base level fee for the 16 Week program is $125, which includes everything listed above. Workshops or private coaching fees are separate and will be announced at a later date. Please contact me if the fee is a concern or limiting factor for you.

To apply, simply email Chris and receive further instructions.

Who’s the Coach?

Chris Roche. I have been a personal trainer/coach for over 16 years. With a degree in Exercise Science, I also hold certifications that range from personal training to advanced yoga certs., and a Level I CrossFit Coach certification. I am the founder of “Bridging the Wellness Gap” (www.BridgingTheWellnessGap.com), a 12-Week lifestyle transformation program for optimal health, fitness, and well-being.

Over the years I have worked with athletes of all caliber, yet my favorite clientele are “real people” with real lives and all the challenges that come with having a job, family, and obligations. My satisfaction comes from helping others connect with their “inner athlete” and watching them excel beyond what they envisioned possible.

My current athletic endeavor is competing in Ultra-marathons (races beyond 26.2 miles) with a long term goal of completing a 100 miler within the next 2 years. In conjunction with my racing, I raise money for the Wounded Warrior Project, a not-for-profit organization that provides assistance to those wounded in Iraq and Afghanistan. My long-term goal is to raise $10,000. To learn more, please visit: www.BridgingTheWellnessGap.com and click the link “WWP”.

Intensity

2009-12-11T09:04:00.000-08:00

The Face of Intensity

The above picture of Danielle is from last nights CrossFit session and really captures the level of intensity that we approach during a CrossFit WOD (Workout Of the Day). Do all workouts need to be this intense? Well... yes, if your goal is to get the most bang from your buck in your workouts. It takes time and practice to be ready for this level of intensity, yet when you take it to your personal edge, rewards are HUGE - physical, mental, emotional, and spiritual insights occur with intensity. Strength of character is forged with intensity. Yet, you will never know the value of intense training if you are not willing to go to this point. Some people are afraid to go this hard, others just don't know how to push the envelope or have never been pushed to their limits. Join us for the next series of CF classes and let me coach you on "intelligent intensity". As with all things, intensity must be balanced and approached in an intelligent manner along with proper nutrition and recovery.

Hard work =Results

Interested in joining us for some CF "fun"? Email me: chris-roche@comcast.net

For more pictures from last nights WOD visit our CF blog: www.crossfitbtwg.blogspot.com

Chris

Cold Weather? "No Excuses" Revisited

2009-12-10T19:36:00.000-08:00

The following is a post from November, 23 of last year. With the recent drop in temps and snow, I thought it appropriate to post it again today. As a side note, I did a 20:00 time trial run this afternoon - don't let cold weather drive you indoors to the dreadmill or become an excuse not to train. Enjoy - Chris

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Cold weather and shorter daylight hours are no excuse to bail on your walking/running outside. In this article, I share strategies to help you stick to your training plan through the winter. Why sacrifice your fun and fitness when you don't have to?

When it comes to "dressing for success" on cold days, there are a few basics that can make all the difference and there are a few general "rule of thumb" ideas to keep in mind. As with all things in fitness, there is also a great deal of personal preference when it comes to donning cold weather gear and a few factors to consider:

How long are you working out? Most people can deal with the cold for a 30-60 minute run if you plan ahead. There are a few of us crazy enough that we will run for several hours in the cold. This requires more practice and more planning, yet it can be done!
How cold is it?
Is it windy? Wind strips heat from the body very quickly, so it's important to plan ahead.
Is the sun shining?
What kind of terrain are you on? Running on hilly terrain generates more heat. Running on flat, open roads makes it tougher to stay warm.
We all have different metabolic systems and lean body mass, both of which contribute to how much heat you generate during exercise.
How much "natural insulation" a.k.a. body fat, are you carrying around with you?

This month marks my one-year anniversary (UPDATE: NOV 2009 MARKS MY TWO YEAR ANNIVERSARY) of getting back to running as my primary vehicle for aerobic conditioning. Over the past year, 100% of my runs have taken place outside. I've gone running in the rain, in 90+ degree weather, and I've gone running when it's dark and drizzling ice. The only weather related condition that has caused me to postpone an outdoor run was on two occasions when there was ice on the ground. And this year, I've come up with a plan to work around that. I've purchased a set of the "YakTrax® Pro".

I've known about YakTrax® for years, but never had a need for them, this year is different. I plan to run all winter, regardless of the conditions. I ordered my YakTrax® Pro online, because I couldn't find them locally. Several local outlets carry the YakTrax® Walker which would work great for shorter runs or hikes. If you plan on running, I'd go for the Pro. Here is the link for the YakTrax® web site: http://www.yaktrax.com/.

Layering -

Most people are familiar with the concept of wearing multiple layers of clothing to stay warm, however, not everyone clearly understands how to layer properly. Layered clothing creates thin pockets of air which are sandwiched between each article of clothing. This air is then heated by your body, helping to keep you toasty and warm. The two main enemies to this strategy are using non-moisture wicking fabric (especially cotton) and failure to use a wind-breaking outer layer when it's windy.

Base Layer - Wicking Fabrics:

"The best dressed corpses on the mountain are always dressed in cotton."

The above quote is popular among mountaineers. I heard it several years ago, when I was selling outdoor apparel. Though a little macabre, the saying holds an important teaching about dressing properly for cold weather.

Wicking fabrics should ALWAYS be your base layer. Some people go with a long sleeve option, some go with a short sleeve shirt, you will have to experiment and see what works best for you. Either way, a good quality wicking fabric moves moisture away from your skin and out to the surface for evaporation. Other fabrics, such as cotton, trap moisture against your skin and will quickly lead to a loss of body heat. In a serious situation, this can lead to hypothermia and death, thus the lovely saying about corpses dressed in cotton.

Another thing to consider with your base layer is the thickness of the fabric. You will come across everything from very thin fabrics, which work great as a base layer or it can be worn with nothing else on your torso on a moderately cool day. Others are much more thick and can also be worn alone on colder days, or as a layer that has a little more warmth to it.

Insulation Layer:

After your base layer, if it's cold enough, you should add a layer of "insulation". If you are a fan of natural fibers, wool is one of the best options you can choose for this purpose. Wool allows moisture to continue moving away from your body for evaporation and temperature regulation. Modern technology has given us the ever popular "fleece" which is used in everything from pullovers and sweatshirts to hats, gloves and boot liners. Much like base-layer fabrics, fleece comes in various thicknesses to provide differing amounts of insulation. I have a couple different fleece shirts of different thicknesses that I use, depending on how cold it is. I also suggest purchasing fleece that has a zip-up neck that goes at least 1/4 - 1/2 the way down the front. This option allows you to zip or unzip to regulate your temperature.

As mentioned above, some of us have a greater amount of natural insulation, or body fat and therefor don't need as much additional insulation as our skinny counterparts. Personally, I generate enough heat that even on really cold days, a light-weight fleece is more than enough for me. Others, may need to go with two light-weight fleece shirts. This works great, especially on longer runs where the temperature may rise along the way, you can simply peel off the extra shirt, tie it around your waste and continue on. Or, chose a medium weight fleece if you need more insulation. Unless it is extremely cold out, I suggest leaving the huge, bulky fleece at home. These shirts are designed for sitting around the campsite, or looking snazzy and "outdoorsy" at the company Christmas party but really are not all that functional unless you are going into below freezing conditions. The problem with wearing a single, thick insulation layer is that once you get too warm, there isn't much you can do to about it.

Outer Layer - Wrap it up!

Finally, if it happens to be windy or particularly cold, you should finish your torso layering with an outer shell made of wind-proof, or wind-resistant material. Trust me, if it is windy out, it doesn't matter how many layers of fleece and wool you throw on, you are still going to get chilly. An outer shell deflects the wind and helps to retain the heat you generate.

A couple things to watch when seeking out your shell include getting a jacket that is well ventilated. Ventilation is crucial. Look for back panels that vent and, ideally, either "pit zips" which are zippers under each arm which you can open and close to allow heat to escape, or at a minimum ensure there are vents in the arm pit area of the jacket.

On days when it isn't as cold, a shell vest works excellent as it retains torso heat, ventilates extremely well and allows heat to dissipate from your arms. Personally, this is what I do until the thermometer dips down in the 20's. I also favor fleece vests which are very functional as well.

"What about 'my other half'"?

When it comes to layering for your bottom half, I use the same strategy that I use for the upper body. I start with a base layer of wicking fabric, such as a pair of compression shorts, over which I add a pair of long tights. For me, this usually does the trick unless it's below 30 degrees. If this is the case, I may add a second pair of tights, or I'll go with a layer of insulation such as fleece-based long underwear under my tights. Other times I just go with compression shorts and a pair of thicker tights. Only on really cold and windy days do I need a pair of wind breaking pants over my layers.

The important thing is to be smart and avoid wearing shorts on really cold days. Below temperatures in the mid-30's, exposed legs will cause you to lose heat too quickly, making it difficult to remain warm. Plus, it is crucial to keep you joints warm otherwise you become more prone to injury to your knees and hips. Research actually supports that running in shorts in cold weather diminishes overall performance. So, don't try to be a tough guy/gal. Cover up for Pete's sakes!

Heads Up!

Just like your Mother always told you, "put on your hat and gloves!" Science shows that we lose 50% of our body heat through our head and another 30% through our hands and feet.

Depending on how cold it is and what type of run I am doing, I usually start with a headband/ear warmer made from fleece. I also have one made from windstop fleece which works great on cold and windy days. Once it gets colder, I go for a nice warm fleece skull cap, like the one pictured to the left. What ever style you go with, just make sure it is made from wicking material.

One of my favorite pieces of cold weather training gear I own is a balaclava, such as the one pictured on the right. I've had one of these for years and find it to be one of the most versatile pieces of winter workout gear that I own. A balaclava can be worn, as pictured, which keeps your head, face, and neck warm. Of course you also look like a S.W.A.T team wanna be, but it gets the job done. On warmer days I roll up the bottom half and wear it as a hat, or you can also pull it down and wear it around your neck as a neck gator. Like I said, its a very functional piece of gear. And yes, it should be made of wicking fabric.

Give cold weather the finger.

When it comes to gloves, I start with a thin pair of cheap nylon, knit gloves or similar light-weight material. As it gets colder or more windy, I shift to thicker fleece gloves or add a nylon, wind resistant shell if needed. Another excellent option for gloves is mittens. Mittens hold the advantage of using your own body heat to help keep all your digits warm since all your fingers are next to each other, skin to skin. There are actually "combo" gloves out there that offer gloves with a mitten cover that allows you to wear them in either mode.

The agony of da feet...

Depending on the shoes you wear you may not need anything special to keep your feet warm enough for a 30-60 minute walk or run. Some shoes are overly ventilated, so you can get cold toes within a matter of minutes, and spend the rest of your run miserable. In addition, running on cold concrete or pavement will get your feet cold faster than running on trails as the hard surface is colder and transfers the cold to your feet more quickly.

If cold feet is a challenge for you, you can experiment with shoes that are less airy, shoes with Gore-Tex liners (which are not only water proof, they also tend to be warmer), or you can go with thicker socks. One strategy that works well for winter running is to purchase a pair of shoes that are 1/2 to 1 size too large. This extra space allows you to throw on two pairs of socks (think layering, here), or you can wear thicker performance based socks, such as those geared towards hiking. Sure it's an added expense, but if you use these shoes only during the winter, they can last you a several years, depending on how many miles you put on them.

Practice, Practice, Practice...

At the end of the day, you will have to do a little trial and error and experiment with different tactics in various weather conditions. Yet, just like I tell all my clients and students, if you want to get better at anything, the secret is PRACTICE!

So, get out there and hit the trail or the road. By using my suggestions and doing some experimenting you will find that walking and running through the winter can actually be fun and exciting. Plus, you will feel better and you will feel empowered!

Please contact me if you have questions or need additional guidance with your winter training. And feel free to share your outdoor training stories with me. I'd love to hear from you and you might just inspire others to get outside this winter!

Peace,

Chris

Way to Go, Joe!

2009-12-07T10:37:00.000-08:00

Congratulations to Joe Wagle who completed his first marathon this past Saturday - not just any ole marathon, he did the Tecumseh Trail Marathon which is one of the toughest marathons around. Joe finished in 5:58, a very respectful time for his first venture into this distance and hilly terrain. Joe competes in the 50-54 age group.

I've coached Joe over the past year as he completed Project: Bridging the Wellness Gap, as well as a three month custom program leading up to Tecumseh. Joe was a dream athlete to coach for this race and I couldn't be more proud of him.

I look to have a race report from Joe and post it here in the next few days.

Way to go, Brother!

A shot of Joe - training last summer at "Punch Kettlebell Gym" out in Las Vegas

Opportunities to Train with Chris

2009-12-02T05:34:00.001-08:00

There are three upcoming opportunities to train with me, all of which will launch right after the new year. Here they are:

CrossFit-inspired training in Brownsburg. These classes have been running over the last 3 months and have been a huge hit. So, I'm looking to expand the schedule at the first of the year. If you have an interest in attending, please contact me right away. The classes run in a four week series and the fee is $10 per class, paid in full at the first session. These classes are appropriate for ALL FITNESS LEVELS as they are scaled to your ability. CrossFit is a form of high intensity training utilizing functional strength movements, body weight exercises, kettlebells, running, power lifting, Olympic lifting, and more. These classes will take your fitness to the next level whether you are looking to lose a few pounds, improve your health, or participate in sport. I hope that doesn't sound too much like an info-mercial, but it's the truth. If you express an interest, I will give you the rest of the details. You can also check out my (now-not-so) underground blog at www.crossfitbtwg.blogspot.com
Indy Mini Training Program - "by popular request", I am willing to offer a training program for the Indy Mini, which is in May. Whether you are doing your first Indy Mini or looking to set a PR, this program will be for you. In addition to the weekly training guide, there will be instructional sessions you can attend as well as group runs and a team jersey. Again, if you are interested, let me know right away. Training will be based on CrossFit, CrossFit Endurance and Bridging the Wellness Gap, not your conventional training programs - it will involve strength training, yoga, nutrition, and running. If you are looking for the traditional mini training program, look elsewhere - they are a dime a dozen. Fee to be announced.
Project: Bridging the Wellness Gap - the next round of the Project will launch at the end of January. If you, or anyone you know is interested, contact me. Application dates will be announced soon. For more information you can visit the BTWG web site: www.BridgingTheWellnessGap.com

Again, if you are interested in any of these opportunities, or if you have questions, please contact me ASAP.

Be Well,
Chris

Thanksgiving...

2009-11-29T09:30:00.000-08:00

One of the reasons I love my line of work...

"I wanted to let you know I am very thankful for BTWG. I am blessed to be a part of this group and to change my health for the better. Thank you for everything you do and have taught us."

Why Every Second Counts

2009-11-23T12:41:00.000-08:00

"Every Second Counts" -

Since I started CrossFitting last winter this phrase has been a reoccurring mantra for me. It' a common theme in CrossFit and the title of the documentary from the 2008 CrossFit games. I practice "every second counts" in my daily training/life in a couple ways 1) make each second of my workout count by giving it my full attention, care, focus and effort and 2) in timed WOD's (Workout of the Day) I make an effort to be as efficient as possible in each movement, to waste no time, and to complete the assigned tasks as quickly as possible. While I have learned how this phrase applies to daily life in various ways, it wasn't until Saturday that I realized it could also relate to running an ultramarathon.

With a couple days between me and my failed attempt at running my first 50 mile ultra, I've had some time to process the experience and I plan to share what I have learned as I feel the lessons apply to far more than just running a race.

This being my first 50 mile race, I laid out a race strategy based on my goal which was to finish the race in approximately 11.5 hours; the JFK 50 has a cutoff time of 12 hours and I wanted a little wiggle room. Based on my previous races, I felt anything under 11 hours was a little unreasonable for my first 50. A 12 hour finish equates to a 14:24 per mile pace, not lightening fast compared to the winners who finish in 6 hours or less (a 7:12 pace or less for over 50 miles!). My plan was to average around 15:00/mile through the Appalachian Trail (AT) section (15.5 miles), then 13:00/mile for the tow path portion (26 miles) and then 14:00-14:30 for the last 8.5 miles of rolling pavement to the finish.

Just before the 6:20am pre-race briefing. The vibe was calm and relaxed.

While I had planned for the AT to be difficult (thus the 15:00/mile predicted pace), it was a little tougher than I thought. Two of the climbs, while on paved roads, were longer and more steep than I envisioned; everyone in the main field hiked them, only the elites ran them. I've never climbed so high that my ears popped on the ascent and decent, yet it happened on Saturday. Not exactly the Rockies, but these were certainly mountains.

Much of the AT was littered with limestone of varying shapes and sizes; some slabs you could step on with caution, yet much was asymmetrical chunks inviting an ankle to twist with a few sharp bits peppered in between. Pointed stones protruded just enough to trip you or punch the sole of your foot with an occasional jab or a haymaker if you weren't paying attention. Throw in the fallen leaves and it made for some interesting running and hiking. I enjoy this sort of running, yet I was exercising caution as more than one runner had their day end early with a twisted ankle. One of the more runnable sections of the AT.

Mistake of the Day #1: Failure to bring my watch. Of all my gear that I packed the only thing I left in Dover was my watch. As a result I did a piss-poor job of tracking my pace and really knowing where I was and how long it was taking me to get there. I did have my phone in my CamelBak but didn't want to carry it in my hand while running. This lead to...

Mistake of the Day #2: Trusting others for splits, time checks and pace - refer to "Mistake of the Day #1". I would occasionally ask other runners or aid station attendants for the time, but, again, I did a piss-poor job of calculating my minute per mile pace or knowing where I was in relation to my time goals.

At the mile 4 and 9.5 aid stations I actually thought I was ahead of pace. Yet, when I arrived at the 15.5 mile station I was able to discern that I was actually behind pace with an average of a very sucky 16:00/mile average. This meant that I would have to make up time on the tow path yet I was confident I could make it happen. Plus, I knew that I had factored in 1/2 hour of wiggle room; not where I wanted to be, yet I was still in the game.

By pushing the pace a little on the tow path, I was finding it a little difficult to fuel and hydrate as much as I would have liked, yet I was getting down enough to keep pushing forward. At the 25 mile aid station I determined that I was almost back on par for a sub 12 hour finish. This awareness inspired me to settle into a sustainable pace and I planned to recalculate at the mile 30 and and 34.4 aid stations.

Coming into the mile 30 aid station, though feeling some of the effects of running/hiking 30 miles, overall I felt pretty good. The mental stress of getting back on pace, trying to do the math, and feeling like I was running on borrowed time really sucked, but otherwise I was okay and even a little motivated since I had passed some folks on the tow path. As a side note, I never spent more than 60 seconds at any one aid station, so after the mile 30 station I quickly hit the path with my sites set on the next aid station at mile 34.4.

Mistake of the Day #3: Not knowing the cutoff times at all aid stations.

A couple miles out of the aid station a bike patrol volunteer road up behind me and said something to the effect of "you have about 15 minutes to cover the next 2 miles".

"WTF are you talking about?!?!" is what came to my tired mind, but I think I said something along the lines of "Come again?"

He told me it was nearing 2:45pm and there was a 3:00pm cutoff for reaching the 34.4 mark. Talk about a kick in the nuts! At the JFK if you blow off the course officials you are banned from future JFK's so I knew there was no negotiating the issue and my day was done. I was mentally and physically crushed after that, the weight of the last 30+ miles hit me. All the months of anticipation and preparation had come to an abrupt halt. Within minutes I was hit with a wave of emotion and physical pain. I walked the last couple of miles to the aid station and this gave me time to process my feelings. In that last mile I pretty much went through the whole grieving process - denial, anger, bargaining, depression and acceptance.

A view of the C&O Canal tow path. After finishing 15.5 miles of AT and climbing, racers spend the next 26 miles running the tow path. The gentleman in the yellow jacket was my "Grim Reaper" as he is the one who informed me that my goose was cooked...

While I have several lessons that I learned on Saturday, "Every Second Counts" is first on the list. With a clear mind, earlier today, I reviewed a couple of splits that I could recall along with the time that my race came to an end. At the point I was pulled from the race I had an average pace of 14:24/mile, exactly where I needed to be to finish in 12 hours and I was cutting off more time as the race wore on. However, and this is where "Mistake of the Day #3" comes in, to avoid the cutoff at mile 34.4, you needed to have averaged 14:00/mile. I had been 24 seconds per mile slower than needed to avoid the cutoff. With just over 15 miles left in the race, a scant 24 seconds per mile kept me from seeing what was further up the trail. To have finished in under 12 hours I would have needed to average the same 14:24/mile for the last 15.6 miles. Could I have sustained the effort and finished all 50 miles? I'll never know. Could I have gone 24 seconds per mile faster in the previous 34.4 miles? F#*K YES!

So what I feel I can take from this experience is that every second truly does count! You never know the difference a few seconds might make in your life, whether it's the difference between finishing a race or not, or the difference between winning a race or not. It can mean the difference of taking a second to gaze deeper into your child's eyes, or not. It can be the difference of being in the moment with a loved one to connect, or not. It can also mean the difference between digging and pushing so deep that you touch your soul or not. On Saturday I just don't think I went that deep and I believe those 24 seconds/mile is what separated me from that experience. And that, my friend, is why I will be at the start line of another 50 miler in the near future.

Thanks for reading, I know it was long winded.

Thanks also for those who supported me in one way or another and to those who contributed to the Wounded Warrior Project, we are nearing the $1200 mark!

Coming soon:

Why I hate tech-y crap like GPS watches and why I'm ordering one as soon as I get home
How I feel my training and preparation worked or didn't work for this race
My "pros" and "cons" of the JFK 50 Miler and would I consider doing it again
Project: BTWG updates - our recruits are in the final stretch of their 12 week program!
And much more...

JFK 50 Media

2009-11-20T07:41:00.000-08:00

The local press is covering the JFK 50 with a series of articles leading up to tomorrow's race. You can read up by going to www.jfk50mile.org and clicking the articles listed next to "Media Coverage Herald-Mail". One thing I didn't realize is that two of the biggest names in Ultrarunning will be toeing the line at this years race - Scott Jurek and Hal Koerner, names that are unknown outside the world of ultrarunning. Jurek is kind of like the Lance Armstrong of the "Western States 100", which is probably the toughest ultra out there, having won it a record 7 times. He's also an ambassador for the sport and a vegetarian : )

Koerner has won Western States the last 2 years and is certainly making a name for himself in the ultrarunning community.

Think these guys race for the cash? Nope. The first place finisher gets a whopping $600 which doesn't even cover their cost for travel, lodging, food, and entry fees. Do they have lucrative sponsorship contracts? Uh, when compared to mainstream sports it's not even close, not even in the same ball park. Most people would crap if they heard some of the stories of these guys "roughing it" just to save a few bucks for their sponsors budget; certainly not pampered prima donna athlete's you find in the NBA and NFL. A handful of ultrarunners scrap together a living but it comes from racing, speaking engagements, personal appearances, some sponsor money, and some offer coaching and training camps.

Packing up and heading towards Hagerstown in just a couple hours. Race packet pickup this afternoon, check into hotel, eat and rest - that's the plan of the day.

More when I can...

Chris

Gear List Correction

2009-11-19T07:13:00.000-08:00

I mentioned that if I had a drop bag or crew for the JFK 50 that I would wear my New Balance "870's" for the trail section. That should be my NB "840's"! Doesn't sound like a big difference, but it's huge for those who are amateur shoe geeks like myself.

This is the New Balance 840: A "women's specific walking shoe" - then again, maybe that describes my ultrarunning style more than I care to admit : )

The NB 840: A fairly "minimalist" trail racing shoe for "extreme trail runners". Would be great for the Appalachian Trail section with it's hills, single track and rocks.

JFK 50 Gear List

2009-11-17T19:01:00.000-08:00

Here is most of the gear I will be using/taking with me at Saturday's race:

Shoes: Mizuno Wave Ronin 2. I've had these shoes a couple months and love 'em. While they are a road racing flat, they do offer enough traction for what I'll be facing at the JFK; only about 13-14 miles of the race is actual trail, the rest is crushed limestone on the tow path (26 miles) and the rest is road. If this race offered a drop bag opportunity, I would have worn my New Balance 870's for the trail and switched to the Mizuno's for the tow path and road. With no drop bag and no crew I had to chose the best all around shoe for me and this is it. These shoes are very light, around 8 oz. and offer only minimal cushioning/support which is just want I'm wanting.

Over my shoes I will be wearing a pair of "Dirty Girl Gaiters" (www.dirtygirlgaiters.com). I have a tendency to get all sorts of crap in my shoes (rocks, sand, wood chips, rodents, you name it) and I've found these gaiters to be the best thing on the planet for keeping stuff out. Dirty Girl Gaiters are super light weight and super simple. I don't have an image of the one's I'm wearing; Dylan, my oldest son surprised me and bought me a new pair of "Urban Camo", which is way cool because I've been wanting them for a while and he didn't even know it. Thanks, Dylan, I'll be thinking of you every time I look at my feet.

For socks, I'm double layering to help reduce the risk of blisters and just going with two pair of thin Under Armour socks on each foot. I will also coat my feet, heavily, with "Body Glide" which helps cut down on blisters.

This will be my first race using "compression apparel", in this case I'm using "Skins" brand compression "Half Tights" and "Sox". The training runs I have done in the Skins garments have already made me a believer! I find that they reduce the onset of fatigue and seem to help in overall performance. I don't know that I would recommend them for "everyday" or regular training runs, but I highly recommend them for high intensity sessions and long runs. I'll let you know what I think of them in terms of ultras after Saturday's race. Here is the link to the "Skins" web site: www.skins.net.

I'm wearing my trusting $15 running shorts that I bought at Target about 2 years ago. These things have served me well and I'm sticking with them for this race. I liked them so much I bought 3 pair and just rotate through them for running, CrossFitting, racing or whatever.

Unless there is a change in the weather, from the current forecast, I'll be wearing a long sleeved wicking top with a short sleeved top over it. I'm thinking this will provide the moisture control I need, provide some warmth, yet won't be too hot. We start before sunrise and there is a strong chance that I will still be out there after sunset so it's a little tricky knowing how to dress for the changes in temps. Again, if they offered drop bag service or if I had a crew I would change at different points in the day.

I'll start the day with a pair of light gloves and, if it's cold enough, I will wear a skull cap hat, otherwise I will wear a my baseball style running hat.

Since I'm at the mercy of the foods and fuel provided at the aid station, I've decided to bring my Camelbak. I'm bringing it mainly to carry extra foods and supplies I might want or need throughout the day and will only put minimal fluids in the Camelbak's bladder. The idea is to keep the weight to a minimum and I can refill at various aid stations rather than lugging around 100 oz. of water all day. Anyone who has done an ultra or endurance event can tell you that at certain points having a little treat that you have packed along can really lift your spirits and put a little more pep in your step... at least for a little while. In my pack I plan to bring a couple turkey sandwiches, a couple bars that work for me, blister pads and small amount of tape, and any other small items or gear I think I might need. I prefer to keep things as light as possible and not carry anything unnecessary, however you also need to plan for what you might face without much support.

Well, that about does it for my gear list and what I'll be packing along with me. Of course there are many things I won't be physically carrying with me, yet they will be in my mind and in my heart - I'm sure you know what those things will be and these are the things that will really carry me to the finish line.

I'll post more when I have a chance and post on Twitter when I can.

Be Well,
Chris

Twitter Updates/Training Updates

2009-11-17T06:47:00.000-08:00

I'm going to post stuff on Twitter as opportunities arise. While you can view them here, you can also view them via twitter.com. My page is www.twitter.com/btwg. Thanks for the interest.

Saturday: Took a day of recovery and a day to see how my body is doing in terms of being rested and healed up. Feel like I'm on track to be ready for next Saturday. Only some minor calf stuff that is still lingering. Otherwise, feeling good.

Sunday: Ran the 5 mile loop at Eagle Creek with some BTWG gals and followed that up with an hour hike with some of the gals from my "Biggest (Healthiest) Loser" team. Okay, guys, where are you? Ran into Project Grad Joe who was out doing his last long training run before his upcoming race - the Tecumseh Trail Marathon. I've been coaching Joe for this race and know he is gonna do great.

No training yesterday, to speak of. Did a short run and a few lower intensity intervals when we arrived in DE. Took our dog, Diesel with me, we both needed the movement and stretching afterwards.

Gonna CrossFit later this afternoon as well as a short interval session. Will run a little tomorrow as well as some yoga. Thursday and Friday will be determined based on how I feel and where I'm at in my recovery...

Be Well,
Chris

For Those Interested

2009-11-13T15:42:00.000-08:00

After hearing back from several of you there appears to be enough interest in my training and preparation for my upcoming race, so I thought I'd share a little more as I enter my last week before the JFK 50.

Over the past several months I've exclusively trained using the CrossFit and CrossFit Endurance methodologies. For the most part I followed the CrossFit main site WOD's (Workout Of the Day) 4-6 times per week and the CrossFit Endurance WOD's 3 times per week. On occasion, I created my own WOD's, i.e. programmed my own training, however I didn't start doing that until the past month or so. Otherwise, it's been all CF and CFE.

I just finished the last heavy lifting session that I will do before next Saturday's race. This was to hit the neuro-endochrine system with a nice punch one last time. Here is the WOD I did, which is a variation of a CFE Strength and Conditioning WOD:

Snatch X 5, 5, 3, 3, 2, 1, 1, 1 - resting 180 seconds between sets. I increased the load with each set working towards max, though I went shy of my max as to not tax my body too much this close to my race. My last 3 sets were at 135. Not familiar with the "Snatch"? Here is a YouTube video:

Recover 2:00
Squat Clean 1X5 @ 135lbs

Here is a YouTube video of the Squat Clean:

Okay, that was a really lousy Squat Clean, but the best short clip I could find on short notice. You get the idea...

The meat of the WOD was the Snatch and I threw the Squat Cleans in as more of a mental punch than anything else, plus I knew it would be a nice finishing touch.

If time allows, I thought I'd share the rest of my training and taper as well as my gear list that I intend to use at the JFK.

So, thanks for the interest and encouragement to blog about my training and race. Also, a huge "thanks" to those who generously donated to the Wounded Warrior Project via my donation page! You guys never cease to amaze me. I'll be thinking of you as I run next Saturday.

Chris

Happy Veteran's Day

2009-11-11T05:12:00.000-08:00

Happy Veteran's Day to all my fellow Veteran's out there! Though, I always feel silly saying "Happy Veteran's Day", as it doesn't seem fitting because it sounds too much like "Happy Birthday", or "Happy New Year". Either way, I find it important to recognize our active servicemen and women throughout the year and to honor Veteran's on this special day.

I am fortunate to live next door to two Vietnam veterans - Joe, across the street, served in the Navy and Dave, next door, served in the Army, my father-in-law was in the 82nd Airborne Division back in the 50's and on Veteran's Day, I always make it a point to thank theses guys for serving. If you know a Vet, thank them!

If I may indulge myself a little...
A week from this Saturday (Nov. 21st) I will be participating in the JFK 50, the nations oldest and biggest 50 ultramarathon. Historically, the JFK is a very "military" oriented race as it was started by President Kennedy as a challenge to military officers - to complete 50 miles in under 24 hours (I think the time was actually 20 hours). Several races were held all across the country, however the JFK 50 is the only one that remains. As enlisted men and women learned of the challenge, they wanted in on the action (I mean, come on, who wouldn't, right?!?!). Over the years the race was opened to civilians and now hosts a field of over 1,000 runners, many of whom toe the line year after year and make it to the ranks of the 1000 mile club and beyond! Though the race welcomes military and civilians alike, they do offer a two week window to accept registrations from all active duty, retired, and former military as well as police, which is how yours truly squeaked in; the event quickly sells out and can be tough to get a spot.

For this race, I am again running in honor of the Wounded Warrior Project, a not-for-profit organization that supports the servicemen and servicewomen who are returning from overseas deployments with injuries. Whether it be a gunshot wound, an amputation or burn, or traumatic stress syndrome, the WWP seeks to ensure that those who have been wounded get the treatment they need and deserve as well as provide advocacy services should any of our Hero's run into road blocks during their healing. You can learn more about WWP by going to their web site, www.WoundedWarriorProject.org, or you can go to my web site, www.BridgingTheWellnessGap.com and click the link "WWP" where I have information posted as well as a WWP video.

I have a long term goal of raising $10,000 for the WWP and over the past months many of you have already helped me reach the $1000 mark! I am forever grateful. If you would like to support me in reaching the $10,000 goal all you have to do is click on the WWP logo on the right side of this blog and it will take you to my donation page. Your contributions are tax deductible, yet more importantly you should know that your hard earned dollars will truly be put to good use to help someone in need.

How can you be sure your donation will help?
If you have read this blog over the past few months you read about BTWG Graduate Jan Edwards and that her son Aaron was shot while serving in Iraq. I recently had an email exchange with Jan where she updated me on Aaron's status. He is currently at Camp Pendelton continuing his recovery and is on the mend, though it will be a long road physically and emotionally. Aaron will continue to serve as a U.S. Marine, even with a bullet still lodged in his chest, though he will not be eligible for combat duty which is probably just fine with Jan : ) Here is a little of what Jan shared with me:

Chris,

Thanks for checking on Aaron, I do appreciate you asking. He is doing great, they have decided to leave the bullet, they say it will become part of his body...

... The Semper FI staff and the Wounded Warriors have been very supportive during all of this. We actually met and heard from someone from both organizations.

Again , Thanks.

Jan

Thanks for reading and I'll have more soon...

Be Well,
Chris

Coming Clean...

2009-11-04T18:33:00.000-08:00

Can't believe it's been so long since I last posted on the BTWG blog! In many ways, I just haven't had that much to share and in other ways I've had to prioritize my time and the blog took a bit of a back seat. Also, I felt it a little self serving to post about what's happening on my end and the training for my upcoming Ultramarathon - like I said, just not much to say as of late. I appreciate your continued support and visits to the blog.

This past summer I had an intention of having a laid back Fall, no BTWG, get caught up on some writing for the Project manual, redo the YouTube videos, spend time relaxing, teaching, coaching, quality time with with family and time training for my race. So, what happened to that intention? I currently have the biggest client/student load I've ever had (right at 50!), we are about half way through the "Fall '09" Project, and I'm cultivating a CrossFit-based coaching program out of my home. Whew! And that is really just the tip of the iceberg. So much for a laid-back restful autumn...

The current group of Project Recruits are doing fantastic - after nearly 6 weeks of training, several have lost upwards of 15 pounds and are experiencing transformation in their health, fitness, and well-being. This group has picked things up so quick that it has actually caused me to feel guilty on occasion - come on guys, can't you add a little more drama? Oh wait, didn't I just send out a "Project: Tip of the Day" about that?

A couple things you may not know about:

RCI - "Biggest (Healthiest) Loser" with ProMotion Fitness -

In addition to the current round of BTWG, I'm coaching a group of folks at "RCI", an Indy-based company, through a 12 week program called the "Biggest (Healthiest) Loser", which is modeled after the show on NBC. The program is lead by Wendy Cooper and John Singleton (friends, Cityoga students, and long time supporters of just about every crazy thing I've done in the last 10 years), of ProMotion Training Systems; I've worked part-time and taught classes with ProMotion for the past 10 years. Your's truly is the coach of "Team Yellow" which happens to be the group of folks with the most weight to lose. It's been a great learning experience and real challenge as well. I have a great team and have seen amazing changes, weight loss, and more importantly - self realization and empowerment! Check out their blog at:www.rcibiggestloserblog.blogspot.com

CrossFit in Brownsburg -

Since completing my CrossFit certification last month I've launched a small "underground" program that I am running out of my garage. Initially, I invited a few folks that are my clients, those who live on the West side, and those I thought might be interested in giving it a 5 week trial run. Well, we are now nearing the end of our SECOND 5 week run and things are really booming. We now have 13 members and all are raring to go for another series. In addition I have had to add more classes to the schedule and it looks like I may have to add another soon.

I've kept this on the down-low for several reasons and I'm sharing it at this point to see if any of you who read this blog might be interested in joining us. If so, shoot me an email and we can discuss the program, how it works, when the classes are held and the associated fees. To learn more, check out the blog I started: www.crossfitbtwg.blogspot.com

Okay, I feel like my conscious is now clean and I'm no longer hiding anything from you : )

More soon...

Chris

BTWG/CrossFit Results

2009-10-23T14:45:00.000-07:00

Congratulations to Joe Wagle, who has been training with me since he completed the last round of the Project. Over the past months since the Project, I have been coaching Joe and integrated CrossFit workouts and CrossFit Endurance workouts into his programming.

Last weekend, Joe completed the Indianapolis Half Marathon with a goal of averaging 10:00 miles. Joe ended up surpassing his goal and averaged 9:38 miles and a finishing time of 2:06:18! Joe averaged just over 10:00 miles at last years event which was substantially more flat than this years new course. Congrats, Joe!

This weekend Joe is toeing the start line of the Knobstone 1/2 marathon as training and recon for his goal race, the Tecumseh Trail Marathon. Go get 'em Joe!

Just for the record, and I don't think Joe will mind, Joe is 52 and continuing to set PR's in running and lifting.

Recon Video of JFK 50

2009-10-22T04:55:00.000-07:00

As many of you know, I am currently training for my next ultramarathon, the JFK 50. The race takes place in Hagerstown, MD. on November 21st. I came across the video below on the JFK 50 main site (www.JFK50.org), which takes you on a virtual tour of the route. This recon helps tremendously for those of us who have never ran the course. Check it out:

JFK 50 from The Endurables on Vimeo.

As you can see there is only 1 section of climbing (about 13 miles worth) which has around 1000 feet of vertical gain; not too bad! The rest is pretty flat and not technical at all. This is one of the reasons I picked this for my first 50 miler - that and the fact that it's somewhat a challenge finding a 50 miler. I mean, it's not like the 5K distance which you can find every weekend in just about every town across the country! : )

The JFK 50 has a higher finishing rate than some of the more mountainous and gnarly races, such as the Mountain Masochist Trail Race (also 50 miles). The MMTR features 9200 feet of climbing and 7200 feet of descent! That's insane! Click on this link, to see a video of the MMTR course: http://www.vimeo.com/6431763 - sorry, it would not allow me to embed it here.

In conjunction with the JFK 50, I am helping to raise funds and awareness for the Wounded Warrior Project. To date, I have raised $1000 and have a vision of eventually hitting the $10,000 mark! Your consideration and contributions are greatly appreciated. To learn more about the WWP, please go to my web site: www.BridgingTheWellnessGap.com and click the link "WWP". Watch the video, ask me questions and please consider giving an online donation. When you are ready to donate, just click the link that is at the right of this blog, which takes you to my donation page.

Thanks!

Chris

Latest Project Blog

2009-10-13T17:46:00.001-07:00

Check this out! Project Recruit Vanessa has posted a BTWG related blog: http://nessab122.blogspot.com/

Already, Vanessa has some very insightful posts and several inspiring moments. Do yourself a favor and check it out, then bookmark it and come back frequently.

Okay Recruits, who's next to step up?

Update on Aaron

2009-10-04T09:05:00.000-07:00

Ginger sent me this update on Thursday, so at this point Aaron is at Bethesda and in good hands.

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

Chris,

This is the latest on Aaron. He is being flown in the morning from Landstuhl, Germany to Bethesda, Maryland where he will receive medical care at Bethesda Naval Hospital. The Marines will fly Aaron’s wife Lauren, Jan and Aaron’s father to Bethesda where they will have accommodations for as long as they need while he recovers. He still has the chest tube in and is still considered in very serious condition, as the bullet is still lodged between the aorta and the heart, but his coming home is such a blessing!

Thank you and all for all the thoughts and prayers. Keep ‘em coming!

Peace,

Ginger

Week 1 Insight

2009-10-02T08:03:00.000-07:00

Check out this insight from Project Recruit Liz:

Hey Chris,

I just wanted to share this with you...

Last night was the first time I have taken a Yoga class since college. I was never very fond of Yoga because I always thought taking kickboxing or more intense cardio was more worth my time. I understood the benefits of Yoga, I just didn't think it was for me. About 30 minutes into class last night I was getting antsy just thinking about work and things that I needed to do at home that I almost walked out... I realized that was WHY I was there... for some "me" time, to reflect, stretch, relax and just "be". It was at that moment I realized the benefits of yoga for me. I let go of all the outside things I was thinking about and enjoyed it. I walked out relaxed and refreshed.

Thank you for putting Yoga and meditation in our plan.

Have a great day,
Liz

Update on Aaron

2009-09-29T11:50:00.000-07:00

Ginger Schonberg has been kind enough to keep me updated as she receives information about the condition and status of Aaron Edwards. Below is an email that Ginger sent me yesterday.

I want to thank each of you who has taken a moment of silence, a moment or prayer for Aaron and to those of you who felt moved to donate to the Wounded Warrior Project. I'm humbled and honored to know you.

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

I wanted to update you on Jan’s son Aaron. He is being flown in the morning from Afghanistan to Germany where he will be stabilized for the flight home. We don’t have a further medical update however, but as soon as they get him to Landstuhl Medical Center in Germany she will be able to get an update. It is 10.5 hours ahead of us so he is probably on his way or close to being on his way right now. As soon as they get him in the air to fly home, she will be contacted as to where she and his father and wife will be able to go to be with him.

It is really a miracle that he is still alive. He was shot under his arm, with the bullet then entering and exiting his lung (collapsing the lung) and is now lodged between his lung and his heart. The surgery to remove to bullet is too dangerous. A centimeter in either direction and it may have been a very different report.

She is holding up remarkably well. She is grateful for all the support. It’s made this easier for her, I know.

Please continue to pray and send good thoughts for her.

Peace,

Ginger

Certified or Certifiable?

2009-09-27T17:56:00.000-07:00

This weekend was the CrossFit Level I Certification. Anyone who has read this blog over the past couple months knows the background story on going to this cert and how meaningful it is to me. In short, it was worth the wait and all the excitement. For me, this weekend provided no huge revelations or insights about CrossFit, I already had those months ago and have spent several hours researching, studying and practicing; so no Earth shaking news for me this weekend. What I did experience was some refining to my own form and techniques as well as some tools to be a more effective Coach. In addition, it was great to workout and train with other CrossFitters from all over the country. Yes, we spent plenty of time moving and applying what we were learning. And, yes, my legs feel like someone worked me over with a baseball bat. And here is what my hands looked like after Day 1:

My left hand AFTER I washed the blood off. Yup, the right hand looked equally lovely. The result of a team workout that included each of us cranking off 50 pull ups each. Sorry you squeamish folks who just loooove the pictures I post of my feet, I couldn't resist!

On the drive home tonight I had feelings of excitement about the direction of where I am going as a coach and some things I am working on "behind the scenes". Yet I was also bummed that it was over. In fact, after the Day 2 lunch break, I was already starting to feel bummed knowing that it would be coming to a close in a few hours. I wanted this to be a week long experience not just the weekend.

Thanks to all those who helped to make this happen and trust me, it's gonna bring some cool stuff that's already happening "underground".

3, 2, 1... Go!

Chris

Your Action Requested

2009-09-25T13:00:00.000-07:00

I just received the kind of news I hope I never get, and yet know that sooner or later it's gonna come:

Our dear friend Ginger Schonberg called me to let me know that Jan Edwards son Aaron, a Marine serving in Afghanistan, was seriously wounded in action earlier today. Jan was in the last round of BTWG. I had a chance to speak with Jan just minutes ago and she filled me in with what information she has thus far. Aaron, has been serving in Afghanistan with Bravo Company, 1st Batallion, 5th Marines. Apparently, he was shot in the chest and suffered a collapsed lung. The bullet is still lodged in his lung and, as of right now, they are leaving it in. In addition to his chest wound he was also shot in the arm. While he made it through surgery, he is still in serious condition. Once he is stable, probably sometime tomorrow, he will be flown to Ramstein, Germany. From there he will be transferred for recovery at either Walter Reed or the hospital at Camp Pendleton.

I am requesting that you keep Jan, Aaron, their family and all our Service Men and Women in your prayers. If you would like to send an email message to Jan, please email them to me and I will forward them to her. In addition, if you want to really make a difference and feel like you are doing something tangable, give to the Wounded Warrior Project (WWP). WWP connects with men and women, just like Aaron, to get a few possessions to them while they are still in the hospital. In addition they offer services to help in the healing and transition process that occurs after being wounded in action. WWP also offers support and advocacy services to ensure wounded vets understand what they are entitled to and how to go about getting their life moving forward in a positive direction. While your donations help in many ways, each $99 donation pays for a WWP backpack that is filled with clothes, playing cards, a CD player, toiletries, phone calling cards and more. These simple items mean a lot to someone who may feel like they just lost everything including all their personal belongings which are still back at their unit. If you would like to give to WWP just click on the icon to the right of this page, or you can write a check to "Wounded Warrior Project" and I will mail it in for you.

While I am seriously heart broken for Aaron and Jan, I am also honored to be involved with the WWP knowing that they are there to support our Hero's such as Aaron. I know many of you have already been EXTREMELY supportive of WWP through your generous donations, and I am deeply grateful. For those of you who may have questioned my intent or thought I was off point by supporting such a cause, perhaps now you see why it is so important to me.

I feel blessed to be a part of this BTWG community and know that Jan and her family will feel the comfort and peace of your prayers and thoughts.

On that note:
Project Grad Ian Merten's Father had surgery earlier this week as did Project Grad Cindy Boll's Mother - if you could add them to your prayers it would be appreciated.

Humbly,
Chris

Welcome!

2009-09-16T18:06:00.000-07:00

Welcome Aboard, "New Recruits"!

Last night was Orientation for the newest group of Project: Bridging the Wellness Gap Recruits. For this round, I wanted a small group of dedicated and highly motivated recruits and this is exactly what we have. The newbies are a diverse group in just about all areas except gender. For the first time the recruits are all female! I am excited and looking forward to coaching these ladies to higher levels of health, fitness, and well-being.

I'm sure you will be seeing them around Cityoga or at upcoming BTWG workshops and adventures. If so, be sure to welcome them and offer your support and encouragement.

Peace,
Chris

Free OJ?

2009-09-10T19:30:00.001-07:00

"Free OJ"? Is it a call to release the former football player turned criminal, or a promotion for one of the Nations favorite breakfast beverages? Sorry for the crappy picture best I could get

New Studio

2009-09-08T18:14:00.001-07:00

A couple shots that I snapped at last Saturday's Cityoga class; great space. The morning light filtering in the windows really helped to heat things up and generate some purifying puddles of sweat.

Down Dogs in the morning sun...

Attempted to capture a shot of Rob's moat, I mean puddle of sweat around his mat.
This session was particularly memorable as you could see steam coming off of Rob during class.

Quick Shot

2009-09-04T05:47:00.000-07:00

For months I've been preaching to my private clients, and now I'm gonna start preaching to you about chucking your running-style shoes during your strength workouts and getting yourself some Chuck's. Unless your strength workout includes running more than a mile at a pop, I suggest working out in a shoe with no heel wedge and little to no support. Options include: old school Converse "All Star" Chuck Taylor's (my personal favorite), Vans or similar "skate" shoe (my second choice), Vibram Five Fingers (also high on my list), or something along these lines. Along with the range of shoes comes a range of price. Jody picked up a pair of Chuck's at Marshall's for $25, Kohl's always has Vans for under $50 where as VFF will set you back around $75.Katie rocking out her new VFF during our workout.

A shoe with cushioning and an elevated heel really screws with being grounded, especially when lifting heavier loads and it throws off your center of mass, thus the workout isn't as effective, isn't as functional, and isn't as safe.Katie doing "Air Squats" in her VFF. In just one session Katie made huge progress in her squat form and really learned how to active her hamstrings in the squat and "stay in her heels"; something we have worked on for a long time, yet never happened while training in conventional running shoes. Way to go Kate!

Next time you need to replace your workout shoes, chuck the running shoe and get some Chuck's!

Peace,
Chris

Making Progress and Setting PR's

2009-09-04T05:04:00.000-07:00

I hope you all don't mind me being a little self indulgent here and sharing some of my own progress in my training.

One of the cool things about recording your training and occasionally repeating your workouts is the ability to compare results and observe changes that are taking place. This gives you insight into whether your training is helping in your progress and if so, how effective is it. Below is a snapshot of my training from my last recovery day (Sat. 8.29.09) through yesterday. Some of these workouts were benchmark sessions that I have never done before, such as Sundays CrossFit WOD, others were opportunities to observe progress. Here is how it looked:

Sat. 8.29 - Recovery day
Sun 8.30 - CrossFit WOD: 5 rounds for time of 75lb Power Snatch X 15 reps, run 400 meters
Mon 8.31 - CrossFit Recovery day - I ran 10 miles hitting a new PR! Really pleased especially after doing the Power Snatch/Run WOD the day before and the fact that I was not attempting a PR run, I was just cruising and ended up posting my fastest 10 miler yet.
Tues 9.1 - CrossFit WOD: For time Row 1000 meters, 75lb Thrusters X 21 reps, 21 Pull Ups. Row 750 meters, 75lb Thrusters X 15 reps, 15 pull ups. Row 500 meters, 75lb Thrusters X 9 reps, 9 Pull Ups
Wed 9.2 - CrossFit WOD: "Elizabeth" (my daughters middle name!) 21-15-9 reps of Squat Clean 105lb., Dips. Set a new PR on this WOD!
Thurs 9.3 - CrossFit WOD: Run 5K (which worked out great as I intended to do a tempo run) - Set a PR on this run as well!

Okay, enough of the self indulgence. Check this out. Since back in March, I've been integrating "Project: Performance" and CrossFit-style workouts with my Bootcamp class at Delta Faucet (I teach it every Thursday) and recording the times and scores of those attending. Yesterday we repeated the following workout, which we last did at the end of April:

For time, complete the following exercises/reps. You may do them in any order and break down the number of reps in any fashion you like. For example, you do not have to do all 50 push ups in a row. You can do 10 push ups, move to another exercise and come back to push ups when you choose; you just have to complete all the reps, or scale the workout to your current fitness level:

Run 2 X 400 meters
50 Air Squats
50 Push Ups
50 Sit Ups
50 Box Jumps (or step ups)
25 Burpees

The results were pretty phenomenal - of those present yesterday, there were 5 present when we did this workout in April and each improved their finishing time by 20%-35%! Sure, part of this is due to the fact that they had a better idea of what to expect from this workout and how to use some strategy. But, check this out - the fastest time in April was 15:07, by the super-fit Kyle Rush (he was the fastest again yesterday at 12:30); 80% of those doing yesterday's workout were faster than Kyles time and EVERYONE was faster than the slowest time in April and they were faster by several minutes. Congrats to all who were there! You are making progress and getting more fit!

Ready to get some of this? Email me: chris-roche@comcast.net

Peace,
Chris

One Calling in the Night...

2009-09-03T06:04:00.000-07:00

While the rest of the BTWG blogs are collecting a serious case of dust, and others are neatly stored away in moth balls (come on gang, get 'em fired up, will ya?!?!), Project Grad Corbin has (almost) secretly lit afire his health, fitness, and well-being, along with his blog. Maybe it's just me and the fact that I feel I know Corbin pretty well, but if you read his past posts and the energy behind his current posts, you can't help but come away motivated and inspired to amp up your training as well as cheering him from the sidelines. Check it out as Corbin transforms from being in a funk to getting funky with his training! Click HERE, or the link to his blog in the side bar.

Peace,
Chris

Toe the Line

2009-09-01T19:21:00.000-07:00

In "Project: Bridging the Wellness Gap" progress and growth comes in many different ways, for some it's losing a certain amount of weight, for others it about finding balance in life. For others it's a natural progression to find yourself toeing the start line of a race: 5K, 1/2 marathon, triathlon, trail race; it happened to me and I couldn't be more happy seeing BTWG Grads signing up for races and giving it their best shot. For most of us BTWG'ers, winning isn't even a consideration, placing in our age group isn't something that crosses our minds, it's about racing within yourself and just doing your personal best. If doing your best means you also happen to place on the podium, sweet! If it doesn't, sweet! Who cares?

If you never sign up for a race, that's great too. I simply encourage it as a form of external motivation, personal expression, self discovery and transformation. Nothing helps to fuel your motivation like an upcoming 5k walk or run. Few things can get you to the core of your being like training for a marathon.

Last weekend, BTWG saw 3 teams of empowered women participate in the Go Girl Triathlon, several of them doing their first ever race and two getting PR's on their 5k run! Each came away with a huge smile and a story to tell. How cool is that. Project Grad, Joe, who spent the morning supporting the ladies at the race, has stepped up and signed up for the Tecumseh Trail Marathon:
"It was a good time yesterday the girls have a lot of team spirit...

Well I signed up for the Tecumseh Marathon. I wasn't sure if i should, but I saw they offered a partial refund if I chickened out and the 17 minute per mile cut off seemed reasonable enough so I did it. I guess I'll see where it goes from here."

Way to go Joe! Sure wish I could join you for this one but I'll be racing in Maryland just a couple weeks before, not sure I'd be recovered enough to finish in the hills of Brown County. You are gonna do great.

And another personal best, this time from Project Grad, Stacy:

"I wanted to share this with you…….Sunday I decided to go out for a run, it was such a beautiful morning! My intention was to do the endurance run I missed out on Friday night due to all of the rain…so I hit the street running and decided I would stay at it for an hour. As I was about 10 minutes in I decided to run to a new landmark and back and just see how long it would take. After 66 minutes I was back at home and hit my cool down pace around the neighborhood. With my protein shake in hand I drove the distance I had just run and realized I had gone 7.6 miles in 66 minutes which averages 8.68 minutes per mile…Holy Cow!!! Who would have thought 8 months ago I would have done this and better yet enjoyed it????? I did nurse my right leg a bit as the distance runs seem to affect it most but otherwise felt great and very relaxed. I know this is no speed record but for me I am thrilled!

Thanks for sharing in my accomplishment as I would not be at this place in my life without your inspiration!"

Awesome job, Stacy! I'm super proud of you!

So how 'bout you? Ready to toe the line of a race or fun walk/run? How 'bout a little race against your personal best like Stacy?

Another Crossfitter in the Family?

2009-08-31T18:03:00.000-07:00

After experiencing the impact of the workouts and lifestyle of "Project: Bridging the Wellness Gap", and watching the progress I've made with CrossFit, Jody (my wife) has been inspired to start CrossFitting. Over the past several weeks we have started integrating CrossFit workouts a couple times a week into her training. Rather than following the CrossFit web site workouts, I have been programming her training. What can I say, after being Jody's "trainer" for the last 10 years, old habits die hard : )

This evening, I had Jody do a classic CrossFit workout known as "Helen": 3 rounds of 21 Kettlebell Swings (she used the 35lb bell), 12 pull ups (she did these assisted), Run 400 meters.

Jody feeling the Love after "Helen". Good job, Babe!

Earlier today I did my workout, a 10 mile run. I set my own "PR" on this run, though I really wasn't attempting to make this happen. It's probably been a year or so since I've done a 10 miler for time, most of my runs are either way shorter than this or in the 15+ mile range.

After Jody's workout we had one of my FAVORITE meals - fish tacos. I picked up this idea from BTWG graduate, Rad, about 4 years ago. It's evolved over the years, and tonight it was:

Talapia - pan fried in olive oil and seasoned with "Old Bay"
Corn tortilla - I actually had a couple of these, normally I would forgo the grain, but after today's run, felt I could use the carbs to assist in recovery
Purple Cabbage - yum!
Avocado
Pico de Gaillo
A "tartar sauce" of mayo and chili powder

This is a fantastic, fresh meal that is 100% BTWG approved!

Here is a shot of my fish taco, moments before I (mindfully) devoured it!

Give 'em a shot. I know the first time I heard "fish taco", I thought it sounded disgusting, but have fallen head over heels for them. Let me know how it goes.

Peace,
Chris

BTWG at Go Girl

2009-08-29T19:40:00.000-07:00

A HUGE shout out to all the ladies of BTWG who competed in the Go Girl Triathlon at Eagle Creek. I hope to have some first hand accounts and race reports emailed to me so I can share them on the blog, or you might catch some reports on the ladies blogs.

It was an ideal day for a race; a little overcast, cool temps, and mild humidity and it seems the girls really made the most of it. If I understand correctly, one of the teams placed 7th and 2 girls had PR's on the run!

Congrats to all who competed and a special thanks to the BTWG support crew - Pam the Blam, Matt, Rob and Joe!

After enjoying the post race celebration I continued to enjoy the day with a short (30 minute) barefoot run over at the soccer fields; it was amazing and exhilarating and the turf felt wonderful beneath my unshod feet. Making it all the more special? Jody and Christian joined me! Yup, I've got Jody taking up a little running and she's loving it so far and this is a gal that has "bad knees" and most doctors would tell her she should avoid running. A little coaching and the right preparation and she's been doing great.

Peace,
Chris

Must Read

2009-08-27T21:04:00.000-07:00

Funny how things play out...

A couple weeks back I had planned to start a series on why I'm convinced that humans were designed to run, and meant to run far. I had several articles to share which would reinforce my points and even a few more YouTube videos for inspiration (who can forget the "Persistence Hunt" video from a few weeks back, though I think a few of you are trying to forget it... sorry.). Piggy-backed on this article was to come my view on why I feel so many people avoid running, don't like running and why there are so many running related injuries. I was also going to make my case as an advocate for minimalist footwear when it comes to running. Since last Spring I have been transitioning into more and more basic and minimalist shoes (it can be a long journey, another story for another time). Again, I had plenty of supporting evidence, statistics and videos to share. For example, did you know that in the past 30 years, since the advent of the modern cushiony, squishy running shoe, running related injuries have actually increased rather than decreased; as in per capita - as in 80% of all runners will have an injury in the next year! And why is this? I'm of the mind, along with a ground-swell of others, the reason IS the modern running shoe and the fact that most people really don't know how to run properly. The top of the line running shoe with all it's cushioning, support, motion control, and flashy-ness promotes heel striking rather than a forefoot contact (which is how the foot is designed to work), jacks up your innate ability to use your feet as they were designed, and actually leads to injury rather than reducing you risk. Another interesting statistic? The more expensive the running shoe, the higher incidence of injury! Hummm, interesting indeed. Most people think we should just go out and run, yet running is a skill just like throwing a ball, swinging a tennis racket or golf club, and very few people have been coached in running technique. And, of those who have been coached, most have been coached incorrectly. Top that off by lacing your feet up in the latest and greatest running shoe and you have a recipe for injury and a general hatred towards running.

So why did I put the skids on writing this series? Turns out, someone already did and they did it waaaay better than I ever could and in a far more interesting and entertaining manner than I could have conceived. It all started a couple weeks ago when I was flipped over to watch the last couple minutes of "The Daily Show" and caught this segment:

The Daily Show With Jon Stewart

Mon - Thurs 11p / 10c

Christopher McDougall

www.thedailyshow.com

Daily Show
Full Episodes

Political Humor

Healthcare Protests

Which lead me to read this book:

Which led me to feeling 1) excited that someone had written this book and done it so well because it says everything I wanted to say. And, 2) pissed off that someone had written this book and done it so well because it says everything I wanted to say. Damn, stole my thunder, and I thought I was so darn smart : ) If I could have written a book on running, this would be it.

Christopher McDougall's book is a must read, especially those of you involved in BTWG and those who run or are afraid to run or have excuses not to run. It is also a must read if you are thinking of attending my running workshop next month. Or, heck, it's a great book so it's a must read if you are into books.

This is a fascinating story on the one hand and virtually everything he covers is spot on with what I intended to say. So, rather than re-invent the wheel, do yourself a favor and pick up a copy of "Born To Run". When you finish the read, pass it along to others, especially your sports medicine doc, your podiatrist, and the surgeon who is licking his chops to carve on your knee and "fix" your running injury.

Peace,
Chris

2009-08-26T19:18:00.000-07:00

BTWG "The Renegades of Fitness", or just a shameless excuse to post a video from "Rage Against the Machine"? You decide...

No matter how hard you try, you cant stop us now
No matter how hard you try, you cant stop us now

Since the prehistoric ages and the days of ancient greece
Right down through the middle ages
Planet earth kept going through changes
And then no renaissance came, and times continued to change
Nothing stayed the same, but there were always renegades
Like chief sitting bull, tom paine
Dr. martin luther king, malcom x
They were renegades of their time and age
So many renegades

Were the renegades of funk
Were the renegades of funk
Were the renegades of funk
Were the renegades of funk

From a different solar system many many galaxies away
We are the force of another creation
A new musical revelation
And were on this musical mission to help the others listen
And groove from land to land singin electronic chants like
Zulu nation
Revelations
Destroy our nations
Destroy our nations
Destroy our nations
Destroy our nations
Destroy our nations
Destroy our nations

Now renegades are the people with their own philosophies
They change the course of history
Everyday people like you and me
Were the renegades were the people
With our own philosophies
We change the course of history
Everyday people like you and me
Cmon
Were the renegades of funk
Were the renegades of funk
Were the renegades of funk
Were the renegades of funk

Poppin, sockin, rockin puttin a side of hip-hop
Because where were goin there aint no stoppin
Poppin, sockin, puttin a side of hip-hop
Because where were goin there aint no stoppin
Poppin, sockin, rockin puttin a side of hip-hop
cause were poppin, sockin, rockin puttin a side of hip-hop
Poppin, sockin, rockin puttin a side of hip-hop

Were the renegades of funk
Were the renegades of funk
Were the renegades of funk
Were the renegades of funk

Were teachers of the funk
And not of empty popping
Were blessed with the force and the sight of electronics
With the bass, and the treble the horns and our vocals
cause everytime I pop into the beat we get fresh

There was a time when our music
Was something called the bay street beat
People would gather from all around
To get down to the big sound
You had to be a renegade in those days
To take a man to the dance floor

Say jam sucker
Say jam sucker
Say groove sucker
Say groove sucker
Say dance sucker
Say dance sucker
Now move sucker
Now move sucker

BTWG Eagle Creek Adventure

2009-08-24T09:49:00.000-07:00

"Chris,

Thank you so much for having an Eagle Creek Adventure! I had a really wonderful time. I even enjoyed the circuit training activity. It was great to have the bike component this time! Pat was a big help in giving pointers at the exchange to Margaret and Ginger. We were able to ride just over ten miles, so this was a great practice for the triathalon. Cindy said she really enjoyed the trail run and had fun too. It sounds as if all the runners had a great time! Thanks for all that you do for us!

Peace and love,

Pam"

Here are some shots from the fun we had at yesterday's BTWG Eagle Creek Adventure. "Thanks" to all who attended and helped raise more money for the Wounded Warrior Project!

In case you are wondering "what's with all the hippie/60's references". Pam thought it would be fun to have a "Woodstock" vibe/theme, what with the 40th anniversary last week and all... Get it?

Peace,
Chris

The Crew: Front row, left to right - Joe, Pam, Joyce Margaret.
Standing, left to right - Rick, Ginger, Alison, Matt, Pat (in back), Cindy.

"Calm before the storm", as Pat put it. Warm up and Stretch

Getting into the Circuit: Pam doing sit ups, Margaret getting some "burpees", Matt doing some Wall Balls, or "Tree Ball" in this case, Pat doing the "Farmers Walk"

Joyce doing the "Farmers Walk"

More "Wall Ball/Tree Ball" shots

Loving the Circuit workout, yet?

Push Ups, what's not to love?

Matt's all smiles with the "Dumbbell Thrusters"

Joe with the "Kettlebell Swing", getting fancy with the one arm swing.

Burpees and Sit ups - good times...

The fella's working hard

After all the "fun" of the circuit and the trail run (or bike, as some did), it was time for some yoga/stretching and chilling out. Here, Ginger is doing the "twist". Nice work everyone.

Application Process is Open!

2009-08-21T07:12:00.000-07:00

Wanted

New Project "Recruits” to venture, with me, into the next round of "Project: Bridging the Wellness Gap", a group wellness coaching program which I created and have used to successfully guide others in obtaining their optimal level of health, fitness and well-being.

"Project: Bridging the Wellness Gap" is not about extreme fitness, getting washboard abs, getting “shredded” or crushing course records at an athletic event.. Rather, this 12-week Project is about helping you to reclaim your health, improve your fitness, and inspire you to live a life of well-being. Whether you are simply stuck in a fitness rut, or you are facing a life-style related health crisis, this program is certain to help you achieve your wellness intentions.

“Project: Bridging the Wellness Gap is more than just a fitness or diet program. With the support of like-minded friends and an experienced coach like Chris, you can “find yourself”. I plan on living the Project for the rest of my life. With wonderful continued guidance and friendship, I know it is possible.” – Alison, Project Graduate who lost 23 pounds during the Project and has continued to make progress in her wellness goals.

What is Project: Bridging the Wellness Gap?
Project: BTWG is a 12-week fitness program which incorporates a multi-faceted approach that includes:

Individual coaching and guidance from an educated and certified personal trainer/wellness coach, with over 15 years of professional experience
12-weeks of detailed workout programs
Dietary guidelines and assistance
Weekly feedback on your nutrition and workout journals
Stress reduction techniques
Daily emails and updates including The Project "Tip of the Day" and "Recipe of the Day"
Group support from your fellow Recruits and Project Graduate Mentors
Life-skills which will continue to benefit you for the rest of your life, as well as inspire and impact those around you

This integrated approach to wellness has been proven to help reduce stress, lose body fat, increase physical strength and stamina, improve cardiovascular fitness and flexibility, and decrease your health risk factors such as lowering blood pressure and cholesterol.

“After just 4 weeks my blood pressure dropped from 130/90 to 100/70 ---- wow, was my doctor happy about that! At the end of the 12 weeks I had lost 17 lbs, 3.5% body fat and 16 inches!” – Loretta, Project Graduate

What Will be Expected from You?

"No Excuses" mindset - This means that you must be willing to take full responsibility for yourself, for your actions, for your choices, and for your life. You must also possess a willingness to make your best effort throughout the 12 weeks. Obstacles will arise during The Project, challenges will confront you, and you may feel sabotaged from time to time; that is life. You must be committed that when these challenges arise, rather than offer excuses or bailing on your Project, you will use the tools I give you to work through these challenges and move forward. I’m not asking, nor expecting “perfection”, only your best effort.
Commit one hour per day to your Project - in general, one hour is the TOTAL amount of time needed to complete your assigned training, workouts, journaling, and homework assignments.
Complete all required fitness and health evaluations – preliminary and follow-up. If you miss one of the evaluations, no make-up tests will be given. You will be responsible for having an evaluation completed at your own expense.
If required by Chris, have a physical before beginning the program, or a doctor’s signed release (at your financial expense).
Be willing to be photographed for before and after results – males will be shirtless and in shorts, women should be in shorts and either a close fitting shirt or sports bra. These photos will be viewed only by Project staff, unless permission is given by participant
Attendance at the following group meetings –
September 15 - New Recruit Orientation meeting (approximately 2 hours in duration). Cityoga
September 20 - Initial fitness testing session which may be 2-3 hours in length. Location to be determined and announced at a later time
December 20 - Final fitness testing session which may be 2-3 hours in length. Location to be determined and announced at a later time
Optional – weekly meetings to be held at Cityoga each Saturday from 10:00a.m. - 11:00a.m.
Maintain accurate, detailed records throughout the 12 weeks and submit records each week
Complete all assigned workouts and additional “homework” to the best of your ability
Adhere to all aspects of the program, as closely as possible. If you have unique circumstances or challenges, I can work with you to accommodate, however it is vital that you stay on course
Check in with Chris once per week, via email.
Minimum amount of fitness equipment is required. This includes a jump rope, several dumbbells or a couple exercise bands of varying resistances, or membership at a gym, space to complete your assigned yoga sessions, or ability to attend a yoga class of your choosing once per week
CD player
Yoga Mat
Ability/location to perform assigned aerobic conditioning, preferably outdoors. Please contact me if this may present a challenge for you and we can discuss options
Willingness to engage in various forms of relaxation/stress reduction practices

“Project: Bridging the Wellness Gap helped me focus on my weight loss and fitness goals. It seemed that I was always on a diet, but was having trouble making progress. The Project helped me become more consistent in my workouts and in my diet. Project: Bridging the Wellness Gap helped me focus and get past a weight barrier that I had been struggling with for the past couple years. The support and program are great!” - Jeanie, Project Graduate

How to Get Involved:
Beginning August 21st (today), I will accept applications and plan to accept ONLY 12 New Recruits. This is a small group and I'm certain it will fill VERY quickly. I will select Recruits from various lifestyles, backgrounds, genders, ages, demographics, and challenges with whom I can coach through the 12-week Project.

First and foremost, applicants must be willing and able to meet all the requirements for participation in this Project, as listed above. Additionally, I ask that you only apply if you are 100% committed to making a change in you health, fitness, and well-being. I am seeking those who truly want to transform their lives and are willing to commit to a challenging 12-week program. If you are not 100% ready and committed, then please do not submit your application, as this will free up a spot for someone who is ready. While this Project is not “extreme” or “hardcore”, it is certainly not “easy”, change never is. This is a “No Excuses” Project and I can assure you it will challenge you physically, mentally, emotionally and spiritually; so, be prepared to do what it takes to complete this Project and know that I and your Project Mentors are here to support you each step of the way. The rewards will be far greater than any challenge you may face.

The Project was the greatest gift I could have given myself… the workouts were AMAZING and I’m already looking forward to cycling through them again!! Thank you thank you thank you for a tremendous experience… and for helping me take 3 inches off my hips!!” – Jen, Project Graduate

Submitting your application
Unlike landing your typical j-o-b, where you have to fill out lengthy application forms, I simply ask applicants to email me (chris-roche@comcast.net) and tell me why you feel Project: Bridging the Wellness Gap appeals to you and why you feel you would make a good candidate. Let me know that you are ready to embrace a “No Excuses” lifestyle and that you are committed and ready to do whatever it takes to change your life. If you feel now is your time to rise above, be sure to convey that in your essay. Do your best to demonstrate that you should be accepted into the Project.

Feel free to share stories of current health challenges you are facing, set-backs you have experienced in the past, the difficulty of finding balance in your work, family, health/workout time. Include any current challenges you are facing in terms of your health, fitness, and well-being. Be sure to include if you are under the care or supervision of a physician for any current medical challenges, or of any untreated medical conditions that may be currently challenging you.

I am looking for “real” people, with real lives, and real challenges.

The more open, honest, and real you are in your essay, the better your chances of being selected. I’m not looking for writing skills; I’m looking for those who write from the heart.

The application process is starts to day and will close at mid-night on September 6th, 2009. Preference will be given in the order the application is received, so be sure to submit your application as soon as you can. No applications will be accepted after the application process ends – no exceptions.

Important Project Dates: If you have conflicts with any of the below dates, contact me before applying to discuss options.
Application Process: August 21st, 2009 - September 6th, 2009
New Recruits Notified: September 7th
New Recruit Orientation: September 15th at Cityoga
Initial Fitness Testing: September 20th
Official Start Date: September 28th
Official End Date and Follow Up Fitness Testing: December 20th

“When I started this program, I was not even sure what it was realistic to expect, I just knew that I was dying a slow death and it was not fair to my wife and my two wonderful kids. I thought if I could lose 15 or 20 pounds during The Project it would be a great start towards my goal and get me in the right direction. Weight loss was definitely my main goal when I started and losing 46 pounds I would say I far exceeded my expectations on weight loss! So, with all that being said, the health and wellness benefits I received were far greater than anything I could ever have dreamed. I dropped my Cholesterol 28 points from 204 to 176. I lowered my resting heart rate from 75 BPM to 52 BPM. No question you have added years on to my life!” – Matt, Project Graduate who has gone on to lose over 50 pounds and completely transform his life!

Project "Super-Star", Matt Fallin in his "after" shots

Entry Fee
For those selected as a “New Recruit”, there is a $249, non-refundable, entry fee which is to be paid on or prior to the initial orientation session. You may pay via check, money order, or cashiers check. Your entry fee covers all your training materials, fitness/health evaluations, coaching sessions, group meetings, a Project: BTWG t-shirt, yoga CD, as well as the support from your fellow participants, and the opportunity to make the lifestyle change you know you have been waiting for. Now is the time! No Excuses!

What if I’m not selected?
While I never like to turn people away, The Project is not for everyone. This is a “No Excuses”, 12-week program, which requires a serious commitment to me, to your fellow Project participants, and most importantly, to you.

If you are not selected, please do not take it personal. Each round of the Project I am looking for specific people, with specific lifestyles, demographics, gender, age, challenges, etc. I am also looking for the most highly motivated people, those who are fed up or frustrated with their current level of well-being and are truly ready to do something about it.

If you do not get selected, it is likely that I have already filled all the slots and profiles, or I may feel that you are not quite ready to embark on the Project, either way I will contact you and let you know why you were not selected. Please be patient and stay encouraged, if you do not get in this round. There will be more Project opportunities coming very soon.

Additionally, I ask that you continue to stay in touch with me, and to read my blog on a regular basis. I will be posting progress reports, news, training tips, and sharing stories from our group. Hopefully this will provide you with informative wellness news, added motivation, inspiration and maybe a little comic relief. I also ask that you re-apply with the next group at which time your chances of being selected are much greater as this shows your sincerity and motivation.

2009-08-20T19:07:00.000-07:00

Hey Gang,

Meet "El Diablo", my Frankenstein version of a 20lb medicine ball. I fashioned this one out of an old basketball, some playground sand, and good ole fashioned duct tape. At 20.8 pounds, this thing is pure evil and, at less than $10, it will do the trick until I invest in a good quality leather beast.

Why "El Diablo"? Just ask my buddy Jeff. Below is a picture of Jeff "resting" after completing today's CrossFit Workout of the Day (WOD) in my garage gym. Today's WOD is called "Karen" and calls for 150 Wall Ball shots - 20lb medicine ball, 10 foot high target. Like all CrossFit workouts it doesn't sound bad on paper but it left me in a heaping mess on the deck. As for Jeff...

Jeff's been CrossFitting for about 4-6 weeks and is really feeling and seeing the results. Tonight's WOD in the home gym was a real killer. Nice work, Jeff!

Click HERE if you want to see a video of "Karen".

Indulgence Film

2009-08-20T05:49:00.000-07:00

Here's a movie I'd actually enjoy going to the theater and paying the $10 (or whatever it is they charge these days!) Guess I'll have to order this one on video. Enjoy the clip...

The featured ultrarunner, Tony Krupicka, has a "one degree separation", from BTWG. Check out the "comments". Thanks for sharing, Corbin. I knew that and can't believe I failed to mention that in the original post.

Peace, Love, and a Discount!

2009-08-17T19:05:00.000-07:00

Hey Gang,

Been enjoying all the "Summer of Love" stuff that's been in the media as of late? In the spirit of "free love", I'm lowering the fee of Sunday's Eagle Creek Adventure to $15 per person. A portion of all proceeds will still be going to the Wounded Warrior Project and you are welcome to give more if you like.

We already have a great group of folks who plan to attend and all fitness levels will be represented. Be there!

Peace,
Chris

2009-08-17T06:14:00.000-07:00

If you haven't already done so, please visit the BTWG Main Site at www.BridgingTheWellnessGap.com. Among other things, I just added a link to the site called, "Upcoming Events". I will keep this page updated with all upcoming Eagle Creek Adventures, Workshops, Races, and other things of interest.

While the site is very much in it's infancy, I appreciate any feedback or suggestions!

BTWG Eagle Creek Adventure:

Considering next weekends BTWG Eagle Creek Adventure? Check out the images below which were captured at the last BTWG Adventure. This crew experienced some of the basics of working with Russian Kettlebells, a trail run/hike, and some hanging time with friends.

Don't miss next Sunday's Adventure. I'm sure the workout will include throwing some kettlebells around as well as a couple other things I have planned.

All levels and abilities encouraged to attend. I will scale the workout to your current fitness capacity. Be there and help raise money for the Wounded Warrior Project.

Some of the gang from the last BTWG Eagle Creek Adventure: Joe, Kelly, Diana, Alison, Matt, and Pam "The Blam"

Demonstrating the "Turkish Get Up" a classic kettlebell movement

Joe and Matt doing some "Synchronized" Windmills. Another classic KB movement. Kick the hips a little more and keep the wrist straight, Matt! Looking good.

Kettlebell cycling? Who knew...

Getting the hang of the KB Swing. This is one of the most effective movements you can do with a KB. Way harder than it looks, especially when swinging a 35lb. (Matt) and a 50lb. (Joe) KB! Lock out the knees and hips, Matt. You are getting it!

Alison practicing her first Turkish Get Up. Lock out the elbow and keep your eyes on the kettlebell, Alison! Great job on your first Get Up!

Nice form Diana - knees and hips locked out on the drive, weight on heels, letting the KB swing in it's natural arch. It's all good. By the way, the folks lying on the ground aren't dying from the hard workout, they are learning the Turkish Get Up - HA!

Eagle Creek Adventure and Next Round of the Project

2009-08-16T15:19:00.000-07:00

Up for an Eagle Creek Adventure? If so, here is the plan:

When: Sunday, August 23. 8:00am. Be there early as we will start the workout at 8am sharp

Where: Meet at the 56th street entrance parking lot

What: Workout from 8-8:45am. Trail run or hike from 8:45-10:15'ish. Yoga/stretch/cool down 10-10:30.

How Much: $20. A portion of the money collected goes to the Wounded Warrior Project. If money is an issue for you, contact me for options. No one should miss an adventure base on money concerns! To learn more about the Wounded Warrior Project, please click HERE. If you would like to make an online donation for the WWP, you can do so by clicking on the WWP logo to the right.

What if it rains? If it rains, we will still meet at the same location and then see if we can Shanghai one of the shelters to use for our workout and yoga/stretch. The trail run/hike will take place if it's raining. The event will only be canceled if it there is a thunderstorm. Any cancellations will be posted on this blog by 7:00am Sunday morning.

What to Bring: You, workout clothes, yoga mat if you have one, water, any snacks you want during the workout and snacks you want to share after the Adventure, and ideally you will bring a friend!

Please let me know if you plan to attend - not required, yet it does help me plan the event if I have an idea of how many are attending. All levels invited and welcome - I will scale the workout to your current fitness capacity!

The Fall 2009 "Project: Bridging the Wellness Gap" application process is opening soon!

If you, or someone you know is interested in participating in the next round of Project: BTWG, stand by as the application process will be opening VERY soon. The application process only lasts a couple weeks and it WILL FILL QUICKLY! I am taking a limited number of highly motivated people for the next round and the sooner you apply the better your chances of selection.

To learn more about BTWG visit my web site, www.BridgingTheWellnessGap.com. Once the application process opens I will announce it on my blog and on the BTWG web site on the "How to Join the Project" page.

Put a reminder on your fridge, put a post-it note on your forehead, whatever will help you remember to watch for the application dates. You snooze, you lose and remember that the application process is the first step in your willingness and motivation to participate!

Peace,
Chris

Training and Secret(s) Revealed

2009-08-14T07:08:00.001-07:00

For those interested, I thought I'd share how I trained for last weeks Howl at the Moon 8 hour Ultramarathon. In an upcoming post, I will share "why" I did what I did. Also, it's time to reveal the mystery of how I'm using the gift from last year (40th birthday and wedding) Enjoy!

What was my training approach? Bridging the Wellness Gap and, drum roll please...

Yup, "CrossFit".

From January '09 through early May, I followed the "Project: Performance" workouts that I designed as an advanced aspect of Bridging the Wellness Gap. In late May I became a full fledged "CrossFitter" and started following the Workout of the Day, or "WOD" in a 3 days on, 1 day off rotation; the WOD's are posted each day at CrossFit.com. By June 1st, I was averaging 4 CrossFit WOD's per week and maintained that average through today. I also began to incorporate WOD's from the CrossFit Endurance web site.

Along with the CrossFit WOD's, I maintained the same flow that I prescribe in BTWG: 3 days of running (CFE WOD's and/or BTWG interval sessions), one day of yoga, meditation a couple times a week, and I stuck with Project Dietary Principles.

My average training time each week has been around 4-5 hours per week (depending on my long run) and only 2-3 hours of that time is running. My longest run prior to the Howl was 3.5 hours and most of my runs were 5K or less.

"But Chris, you didn't reach your goal. Doesn't that show your training failed?" Hardly.

Howl Goals:

Complete all 8 hours of the events - check
Keep weekly training times to a minimum, ideally under 8 hours per week - check. Most hours logged in one week was 5.5 and that included my longest training run of 3.5 hours.
Feel physically, mentally, emotionally, and spiritually strong throughout the event - check
Enjoy the training and the event - huge check
Cover 35 miles - negative. Came up 3.89 miles short

Throughout the entire race I felt physically strong and pain/injury free. Sure it was hard, but mentally and physically I was on par. The determining factor was the heat. Not making excuses, but when you compare finishing distances over the past several years, you will see that they were about 12% lower than years past. I was 11% short of my goal. I stand by my training and feel it delivered the goods. In fact, I will continue with my current training approach to prepare for my next race, the JFK 50 which is in November.

Why CrossFit?
I've know of CrossFit for several years but never really gave it much attention and had a generally negative attitude toward it. Since learning of CrossFit, it continued to cross my path in various ways. As I continued to evolve as a trainer/coach and educate myself, all roads continued to lead back to CrossFit. I felt I needed to give CrossFit a fair shake and the only way to do that would be to jump into the fray and follow their programming. Personal experience is the best litmus test.

The CrossFit methodology and philosophy is closely akin to what I've been teaching for years so it's been a natural fit for me; lot's of barbell squats, deadlifts, running, pull ups, body weight exercises, kettlebells, Olymipic lifts, rowing, and more.

Combining BTWG and CrossFit I've experienced some pretty remarkable personal improvements. While I'm not that impressive compared to others, when compared to my previous results, I'm more than pleased. My strength and power is the best it's been in over 10 years. I have the best balance throughout all spectrum of fitness that I've ever had and I have a high sense of contentment, peace, and confidence.

Sure, there are a couple gaps in CrossFit and they have plenty of haters. BTWG is still my number one priority. But for me, when it comes to performance for the recreational athlete who wants to compete AND have a life, I'm sticking with BTWG and CrossFit as my vehicle.

Other Secret Revealed:

A few weeks ago I mentioned that I had finally found how I was going to use the gift presented to me last year (40th birthday and wedding) and I've kept you in suspense since then. Since last year I have considered several places to visit, monasteries for retreat, workshops to attend, and more. Nothing really spoke to me, so I continued to patiently wait. What would fulfill me personally and professionally? The answer finally came and on September 26th-27th I will be attending a CrossFit Level I Coaching certification.

BTWG and CrossFit are a potent combination and I can't wait to share more of my vision and how this relates to your health, fitness, and well-being and the future of BTWG.

Thanks for sticking with me through this wild ride. Trust me, you are gonna love what I have in store. That is, unless you like stagnation and hate change and progress!

More soon.

Peace,
Chris

If Only I'd Known...

2009-08-12T07:21:00.000-07:00

A little Mt. Dew and some Red Bull at my race last weekend gave me a little "pick-me-up". If only I knew about "Powerthirst" I'm certain I would have reached my 35 mile goal...

Warning: They do drop the f-bomb once in this vid so consider yourself warned.

How Did You Spend Your Saturday?

2009-08-09T19:07:00.001-07:00

Me? Oh, I just enjoyed a day of running an 8 hour ultramarathon in 90+ degree heat with plenty of humidity. Ha! Seriously, though, this isn't the way I would suggest to spend the day, but for me it was a great experience. Not only was it a personal challenge, I also raised another $300 for the Wounded Warrior Project. A huge thanks to those who pledged money and for those who wrote a check or donated via my WWP web site. You guys rock and you have no idea how much you have impacted a wounded soldier, sailor, or airman.

At the end of the day I did miss my race goal (more on that later), but that fact is overshadowed by the huge sense of accomplishment I feel, all that I learned during the race, how well my training paid off (more on that later as well), the mental clarity and discipline I experienced during the race, and all the support I got from each of you and my family.

The race started at 7am local time (8am Indy time) and it was a rather pleasant morning; the race director promised all that would change later when the heat would arrive (how right he was). We got to the race later than I would have preferred so there was no time to dilly-dally around. I picked up my race packet, changed, hit the head, and jumped into the starting corral. Right on cue, the starting horn blared and off we went. Only 7 hours 59 minutes and 59 seconds to go. But hey, who's counting.

The course was a 3.29 mile loop. The first 1/2 mile or so was pretty uneventful, just open grassy areas. The second 1/2 mile was a gravel/dirt road false-flat; nothing too extreme, but the false flat felt progressively longer during the last few laps. This ended up being about the only shaded part of the route once the sun was overhead.

Mile 1 to the half way point aid station (around mile 1.5'ish) had a short section of paved road which turned onto another grass road/trail. You had to be more mindful in all the grass sections as there were plenty of opportunities to twist an ankle or do something stupid and end your day early.

The 1/2 way aid station was awesome, which kinda sucks sometimes as it makes it harder to want to leave. They had great music blaring, which you could hear about 1/2 mile away. The tunes ended up being good motivation to get into the station, especially later in the day. They had a "Margaritaville" theme; grass skirts, coconut bikini tops (on the dudes), Hawaiian shirts, etc. It was a well stocked station with plenty of bananas, boiled potatoes that you could dip in salt, chips, crackers, pb&j sandwiches, and maybe a few other things. I relied mainly on liquids all day, so I really didn't pay that close attention to what else they had. There was also Pepsi, Diet Pepsi, Mt. Dew and loads of ice water and Gatorade.

Heading out of the aid station was another gravel/dirt road which was the most scenic part of the race, though it also proved to be one of the hottest sections of the course; no breeze, no shade. This led to the only other paved section of the route. As soon as you hit the asphalt, you hit the only hill of the course which was about 250 meters of somewhat steep climbing followed by another 400-600 meters of moderate up hill. This whole section was fully exposed to the sun and by noon it felt like it was melting the soles of my shoes. The last 3/4 of a mile was more grass trail which lead back to the start/finish.

All-in-all, a pretty simple course; nothing too technical, nothing too difficult. By far, the greatest challenge of the day was the heat. While I had been training during the heat of the day for several weeks, with the cooler trends we have had, it was difficult to really be acclimated for the conditions.

My pre-race goal was 35 miles. My strategy was pretty basic: start conservative, yet on pace, re-evaluate 5 hours into the race. If everything is good to go, pick up the pace in the last couple hours. My "markers" would be lap 4 (13.16 miles) and lap 8 (26.32 miles), these points would help me determine pace, and predict my finishing distance.

For the first 4 hours, I was on pace for a 40+ mile finish and I was feeling great. I knew I had not gone out too fast, too early (typical rookie mistake) and my body was holding up perfectly, only some mild calf discomfort. By the second lap I had found the ideal places for walking breaks, I was keeping my aid station/pit stops to only 1-2 minutes each and I was actually holding back in order to stick with my game plan; fueling and hydration was on par. After a few laps I switched out of my trail shoes for my road shoes. The route surface was pretty hard and my road shoes were more appropriate for the conditions. It was a good call and the mild calf discomfort vanished. As a side note, this mild discomfort and some blisters turned out to be the only physical "pain" of the day.

All was going better than planned until around 12:00 that's when all hell broke lose, or at least it felt like someone had opened the gates of hell. The heat began to climb and the shade was sparse. After noon, I noticed fewer and fewer people on the course, fewer runners at the aid stations, and I saw lots of people in trouble. 1pm was around the time I started seeing the ambulances rolling in.

As mentioned earlier, I mainly stuck with liquids all day, ice water, and lots of Accelerade. I had also planned to take in some caffeine around the 5th or 6th hour. I ended up drinking some Mt. Dew at the aid station around hour 5.5 and had some Red Bull around hour 6 - both had merits and I will use Red Bull again, though only for an ultra. Otherwise, I stay away from the stuff.

By the fifth hour, the real game was about thermoregulation, flat out, nothing else. Could I maintain some level of performance without exceeding my body's ability to cool itself and causing a problem? My pace was clearly slowing, as was everyone around me, yet I felt 35 miles was still very doable.

My cooling efforts consisted of filling one of my water bottles with ice and water which I used to squirt ice water over my head, face, and body. At each aid station/pit stop, I put ice in my bandanna (or "banana" as Jody wrote on the Twitter updates, which you can read HERE) and kept it around my neck. I would also pour as much cold water over my head as I could and even had a kid shoot me with his "Super Soaker" that was filled with ice water - anything I could to get cooled off, I was game!

In the end, I could only do so much, and at times it was really frustrating. My body felt great in terms of my legs and fitness, but after a short distance of running, I had to slow down and/or walk as I just couldn't stay cool enough to perform at any intensity. Like I said, very frustrating but I had to let that go, stay calm, keep moving forward and cover as much ground as I could.

I finished my 9th lap and there was not enough time to complete another full lap. With 30 minutes to go in the race, the main loop shuts down and you begin a series of "out and back" laps which are 1/2 mile (1/4 mile out, 1/4 mile back). This section totally sucked - another section of grass road but it was the roughest and most uneven of the day. Not exactly what you want when you have blisters and your senses/mindfulness is sucking after 7 1/2 hours of running/walking in the heat!

I finished my last out and back with 4 minutes on the clock; not enough time to do another lap. We watched the final countdown and the last few runners coming in. And then, it was done. No real fanfare other than the bullhorn blaring once again to signal the finish. A few people cheering and lots of people limping around like the walking wounded.

Officially I completed 31.11 miles and I'm listed as finishing 115th (though there were several of us that completed the same distance and I'm not sure how they decide who places in front of who. Age?). You can check out the race results by clicking HERE.

Originally I was disappointed that I didn't reach my 35 mile goal, I let that go and embraced the accomplishment for what it was. As it turns out, the heat slowed everyone down as the overall winner (a woman by the way!) completed 50.35 miles which is 8-10 miles fewer than the usual winning distances at the Howl. Not taking anything away from the winner, just putting it in perspective.

At the finish line, as I sat and took it all in (along with an ice bath, thanks to the guys next to us in the pits!) I knew there was nothing else I could have done to safely complete more miles. I gave all that I could give and I know anything else would have put me at serious risk for heat related illness. I was super-pleased with how my fitness and preparation had delivered and know for certain that had the heat not been such a factor, I would have reached or surpassed my goal. Though it's still a little frustrating, as it was out of my hands, I'm okay with it.

There is more I want to share about my new training approach, yet it will have to wait for another post. For now, let me just say that I was able to finish this race on an average of 4-5 hours of training per week, only 2-3 hours of that was actual running! A far cry different than the traditional approach to ultrarunning which usually entails at least twice that amount of running per week. Not only that, but the week prior to the race I set a new PR on the deadlift and the day after my race I did a short, high intensity workout that included pull ups, push ups, sit ups, and speed squats!

Could I have covered more miles had I put in more training miles? I honestly don't think so. Again, fitness was never a factor in the race. Plus, I really don't like running all that much and I sure don't want to spend hours and hours each week... well, running! I'm not a specialist, I embrace wholeness over specificity; balance to imbalance. For me, fitness isn't one dimension, it should cover multiple aspects: strength, power, endurance, agility, flexibility, etc. And it should also include mental, emotional, and spiritual well-being. I want to enjoy ultrarunning, yet not at the expense of huge amounts of time away from my family and things I'd rather be doing than running. I want to enjoy ultrarunning, yet I still want to be flexible, strong, and I want to have a life outside of training. I don't compare my results to others, only to myself and my goals. IF I use these points as my measuring stick, I have blown my "goals" outta the water!

Please check back soon for my training report as I think it's something you won't want to miss - a big "secret" is about to be revealed!

Thanks for reading and a huge thank you to my race crew - Jody and Christian, you guys made it more fun and meaningful. Thanks to those who followed the race on Twitter.com. And thanks to those who offered their support, thoughts, prayers and gave to the WWP.

What's next? The JFK 50 mile ultra in November. I can't wait!

Peace,
Chris

BTWG on Twitter...

2009-08-07T12:26:00.000-07:00

We are also going to give "Twitter" a shot for tomorrow's race updates. While I'm not much of a twitter fan, I know several of you are - if that is you, here is the address to get the updates: www.twitter.com/btwg. So far I have not been able to get the texting option to work and if I can't get it sorted out, then there will be no tweets. Otherwise, Jody will be posting updates along the way. Should be fun. Check it out...

Peace,
Chris

Race Reports?

2009-08-07T11:33:00.000-07:00

Hey Gang,

Tomorrow is the big day, the "Howl at the Moon 8 Hour Ultra". Just a few final preparations remain, a short yoga/stretching session, massage the legs, fuel, sleep as much as possible tonight, then it will be time to toe the start line.

The race starts at 7am, Danville, Ill. time, which is 8am Indy time. If possible, and technology allows, Jody will be posting some race reports and updates throughout the day on this blog. Feel free to stop in and check it out. I'll have a short race report tomorrow evening and more of a full report on Sunday or Monday.

Again, I sure appreciate all the support, the comments, texts, and emails that have been sent. You guys rock!

Peace,
Chris

Input Appreciated...

2009-08-06T11:48:00.000-07:00

Hey Gang,

While I have a couple things I plan to post on the ol blog in upcoming days/weeks, I'm very interested to know what you would like to see of on the BTWG Main blog. Feel free to post your suggestions in the comments, or shoot me an email: chris-roche@comcast.net.

My intention is, and has been since launching this blog, to provide you with helpful, relevant, and interesting information. So, it would be great to have your input on what you would like showing up on the blog.

More info., updates, pictures of the Project participants?
Less stuff about running?
Less stuff about WWP?
More about diet/nutrition?
More tips and training info?

You name it, just let me know what's on your mind.

Here to serve.

Peace,
Chris

Tapering and the Rest of the Salads

2009-08-05T06:36:00.001-07:00

9 days ago was my last "long run", though with my new training approach it really wasn't all that long at 3.5 hours. Since then I have been tapering, resting, recovering and training for Saturday's race - The Howl at the Moon 8-Hour Ultramarathon. After last weeks long run I shifted my attention to yoga/stretching and lots of self massage to get things flowing and loosened up. Though it was less of a priority, I also did a couple of sessions in the gym and an interval session. For this week, on Monday, I did a 5K earlier in the day and then a strength workout later in the afternoon. Tuesday was a 20 minute high intensity session in the gym. Today is full recovery with some low intensity yoga. Tomorrow will be a short interval session and stretching. Friday is a full recovery day; at most I will do a short, easy yoga session. Other than that, it's hydrate, fuel, rest/sleep as much as possible, pack and make all the final preparations.

Over the past few weeks I have been joking about the race day weather. You see, for my last 2 trail races I've had 1) snow and cold temps and 2) rain the entire week prior to the race making for a VERY wet and muddy course. So, for Saturday, I figured it's either going to be raining, lightning, and generally nasty, OR it's going to be HOT and humid. According to today's weather, it's supposed to be in the 90's and feel like 100! Par for the course... I feel prepared for whatever mother nature throws our way and while it may impact how far I'm able to go, it certainly won't be an excuse to do my best.

I want to thank all those who have donated to the Wounded Warrior Project in support of my race. In addition to the checks, I also have a handful of folks who have pledged a dollar-per-mile which really motivates me. Thanks, guys!

I'll let you know how it goes and offer some insight into my training and preparation for this event. Just let me say, it's been far from the "conventional" approach to endurance training.

Salad #27
Fresh greens - thanks Kyle!
Egg whites
Slivered almonds
Purple onion
Craisens
Walden Farm's dressing

Salad #28
Raw spinach
Chicken breast w/Asian seasoning
Sesame seeds
Slivered almonds
Mandarin oranges
Ginger dressing

Salad #29
Greens and spinach
Extra lean hamburger - for shame... beef! Yum...
Carrots
Celery
Sunflower seeds
About a teaspoon of bleu cheese
Walden Farm's dressing

Salad #30! Jody's fav.
Greens and spinach
Chicken breast with buffalo wing sauce
Almonds
About a teaspoon of bleu cheese
Carrots
Celery
Ranch dressing

Hope you have enjoyed the "30 Salads in 30 Days" series. Thanks for the comments and emails sent in!

A Sneak Peek...

2009-07-27T10:14:00.000-07:00

Later this week, I will begin my next blog series which relates to endurance running. In my mind the human form was designed for running, and in particular, long distance running. With a few exceptions I feel we are all capable to traveling great distances on foot. A look at various tribal cultures proves this point, as does archeology and observation of indigenous peoples.

Unfortunately, many of us in the "civilized" world have lost touch with this innate ability and have instead exchanged it for sitting on our butts as we drive to work, then sitting on our butts all day at work, then sitting on our butts as we MAYBE drive to the gym, then attaching our body to some "exoskeleton" contraption-of-a-cardio-machine for a workout, then more sitting on our butts as we drive home, followed by an evening of sitting on our butts as we watch television. Sound familiar? Maybe it's not you, but you certainly know way too many people that live this life day in and day out - many of them omitting the physical activity part.

I have several personal points I will be sharing in the upcoming series as well as articles I have found and more. For now, I wanted to share the below YouTube video for your consideration. I will warn you, if you have a strong stance against hunting or that sort of thing, don't watch this video. This video is a segment of a documentary. In this scene, you witness what is called the "persistence hunt".

Peace,
Chris

"30 Salad's In 30 Days" and More

2009-07-26T19:40:00.000-07:00

This Wednesday will wrap up the current "30 Salad's in 30 Days". I hope you have enjoyed it and, hopefully, not been too bored with it. How many readers did I lose over this series? I've appreciated the feedback that a handful of you shared and I'm happy to hear that you found the series inspiring and helpful.

Shortly after wrapping up the current series, I have another theme that I plan to devote some blog space to and I'm thinking this series has the potential to motivate more folks to get into walking/running. Or, I may lose a couple more readers. OR, I may completely bore the hell outta some. Either way, this is one I've actually been putting some thought into and even done a little research to support my point. The upcoming series relates to running and in particular endurance running.

On that note, stay tuned for an announcement regarding my next workshop which will be a running clinic geared towards improving one's technique/form, running economy/efficiency, and more. This workshop will include video analysis of your running form. Details coming soon!

I owe a huge "THANK YOU!" to a couple of folks who gave me checks made out to "Wounded Warrior Project". Another $150 collected and another step closer to the goal of raising $10,000.

Friday #25 -
Mixed greens
Spinach
Tuna
Hard boiled egg whites
Onion
Tomato
Raspberry walnut vinaigrette

Saturday #26 -
Romaine lettuce
Grilled Chicken
Black beans
Corn
Avocado
Black olives
Tomato
Salsa
Ranch dressing -yup, the full fat stuff too. Sinful, I know!

Your Support Requested

2009-07-24T10:16:00.000-07:00

Hey Gang,

Many of you have already heard me talk about my involvement with the Wounded Warrior Project, what it is, and what my goals are. If you are not up to speed on the WWP, you can go to my new web site, www.BridgingTheWellnessGap.com, and click on the link "WWP" (for a shortcut, click HERE). There is a YouTube video which tells more about WWP and you can also visit their web site at www.WoundedWarriorProject.org. I have a long-term goal of raising $10,000 for WWP, with donations that I just mailed in, we are nearing our first $1,000!

Here is where you come in:

One of the ways I am raising funds and awareness for WWP is through racing in ultramarathons. I accept donations on behalf of the WWP. My next race is coming up in just two short weeks, August 8th, where I will be toeing the line of the "Howl at the Moon 8-Hour Ultramarathon" which is in Danville, Illinois. I will be racing in honor of the WWP; running for those veterans who cannot and to inspire injured vets to live life to the fullest and be as active as possible, within the context of their "new" life.

You can donate in several ways:

Go to my WWP donation page and make your donation online - Click HERE, Or you can just click on the WWP logo to the right.
As of tomorrow, there will be a donation box at Cityoga where you can drop in your check made out to - Wounded Warrior Project
Give me a check next time you see me, again made out to - Wounded Warrior Project
Make a pledge - for my upcoming 8 hour race, pledge a certain dollar amount for every mile that I run. How far will I go? Who knows for sure, but I can assure you I'm going to give it my best effort so I can get every penny I can from you : ) Seriously though, I'm estimating that I will cover somewhere in the 30-35 mile range. The weather and heat will be a big factor in this race, so that will influence my performance. To make a pledge you can either email me of your intentions (chris-roche@comcast.net) or you can write it on a piece of paper and drop it in the box at Cityoga, just be sure to include a contact number or email address. All pledge donations need to be sent in within 2 weeks of the race.

Have other ideas to contribute? Let me know!

If you visit this free blog and find it helpful to you in some way, or if you feel I have made a positive impact on your life in some fashion and want to return the favor, here is your chance to pay it forward and give to those who have served our country.

100% of all funds donated go straight to the WWP and your donations are tax deductible.

Thanks, guys!

Peace,
Chris

"30 Salad's in 30 Days" cont...

2009-07-24T06:01:00.000-07:00

#23 - Wednesday
This one was a kind of "clean out the 'fridge" salad, so I was a little leery on how it might taste. Turn out, it was great.
Romaine lettuce
Spinach
Boars Head Brand natural sliced chicken
Sliced carrot
Blueberries
Celery
Avocado
Slivered Almonds
Honey Mustard dressing

#24 - Thursday
Left over Fish Taco's Salad! (Wednesday evening, Jody made fish taco's, one of my favorites!)
Mixed greens
Purple cabbage
Pan fried talapia fish, seasoned with "Old Bay" - no breading, cooked in olive oil
Pico de Gallo
Guacamole
Fish Taco "tartar sauce" - heart healthy fat mayo and chili powder
This salad rocks!

Road ID

2009-07-22T10:49:00.000-07:00

Hey Everyone,

I just ordered one of the best products ever. It's called a Road ID - perhaps you've heard of it. If you haven't, go to their website and check it out. Road ID is a great product that could save your life someday, especially if you spend any time running or riding outdoors.

When I ordered, they gave me a coupon that I could pass along to my friends. Here's the coupon number:

Coupon Number: ThanksChris517411

The coupon is good for $1 off any Road ID order placed by 08/22/2009. To order, simply go to RoadID.com or click the link below:
http://www.RoadID.com/?CID=ThanksChris517411

If you prefer, you can call them at 800-345-6335.

You can thank me later,
Chris

I've been meaning to git 'er done but kept putting it off. Thanks to Pam the Blam for FINALLY getting my butt on their website and placing an order!

BTWG Feedback

2009-07-22T08:37:00.000-07:00

Chris,

"...On a side note, Saturday in yoga (note: Chris' 8:00am Cityoga class) I did a head stand from Crane…something I thought I would never accomplish! So after my run on Monday while I was plenty warmed up I ventured in and tried it again and up I went! With persistence, guidance and strength here I am! BTWG has affected so many aspects of my life, some very evident and others only of which I am aware. The new experiences that have presented themselves to me are incredible, I think the headstand was my queue to pay attention, be grateful and honor my edges without letting them hold me back..."

All the Best,
Stacy

"30 Salad's in 30 Day's" Cont...

2009-07-21T19:00:00.000-07:00

#20 Sunday -
Spinach
Shrimp
Carrots
Broccoli
Slivered Almonds
Raspberry vinaigrette

#21 Monday -
Raw spinach
Mixed greens
Tomato
Low fat cottage cheese
Red pepper
Walnuts
Honey Mustard dressing

#22 Tuesday -
Taco Salad
Romaine lettuce
Seasoned ground beef (extra lean)
Red pepper
Tomato
Avocado
Low Fat Ranch dressing

A Moment in Time

2009-07-20T19:29:00.000-07:00

I've always been fascinated with the early days of the Space Program - maybe it's being a kid of the 60's-70's and seeing the images on T.V. and all the toys that centered around rockets, astronauts, and so forth. I don't know, but even today, I enjoy watching documentaries about the early days of NASA, the moon landing, etc. I even remember how excited and moved I was visiting a museum down in Southern Indiana that was in honor of Gus Grissom, the Hoosier astronaut that died in a fire within a space capsule.

At any rate, today is certainly a momentous day in history as this marks the 40th year of the moon landing (I know I'm telling you anything you didn't already know...). So, here is a cool YouTube video that was featured on the YouTube site. Enjoy - I know I've enjoyed catching a few moments of the documentaries on "The History Channel" and "Discovery" today!

Peace,
Chris