Fila Skele-toes Running Shoes Review

One area of running performance that we are hearing more and more about these days is that thing called minimalist running.  Since the release of the book Born to Run to say that there has been a “craze” in barefoot running and minimalist footwear would be an understatement.  I get where the minimalist runners come from.  I mean after all, man did spend a great deal of time running barefoot throughout history, but I also relish in the fact that we’ve progressed in terms of science and technology since our prehistoric roots.  For me, I wanted to try minimalist footwear to see if it improves my running times, at least at the 5k distance as I am not certain my ankles and knees could bear the lack of shoe support for distances much farther than 3.2 miles.  My friend Dustin bought a pair of Fila Skele-toes and a pair of Vibrams Five Fingers shoes around Christmas time and decided to give the minimalist thing a go.  I was certainly intrigued by the shoes and given the price of the Skele-toes when compared to other lightweight racing flat sneakers out there, I literally could get an incredibly lightweight shoe for under $50.  Dustin let me tryout his Skele-toes for a week and I have to admit I fell in love with them.  They literally felt like a glove on my feet.  It took a bit of getting used to (like a couple hours with them on my feet walking around), but I made the decision to purchase a pair.

Being a budget-minded triathlete, weight trainer and exercises fanatic, I am always looking for ways to improve my speed on the swim, bike, and run as well as improving comfort and performance in any athletic endeavor I engage in while saving money.  You certainly can find plenty of speed-enhancing and performance products for reasonable prices, if you are willing to do your homework.

I saw a sale at Dick’s Sporting Goods and was surprised that when I went, the last year’s Skele-toes were on clearance and I was able to purchase a pair of the Amp style, which are a running type with soles designed specifically for running for under $20!!!  They even have a grip on the back and quick-tighten “laces” that honestly make them ideal for triathlon.  As you wear them and break them in, you can quickly slide you foot into them just like any other shoe.  The biggest difference between the Skele-toes and Vibrams, besides price, is that the Skele-toes have four toe pockets meaning your 4^th and 5^th toes slide into the same toe pocket.  This actually makes sliding them on and getting the toes in the correct pockets fast and simple.

So how do they feel when running?  To be honest, they feel much like any other shoe except for being extremely lightweight.  The sole also promotes more of a mid-sole foot strike which is where the minimalist aspect comes into play.  Traditional running shoes promote a heel strike, meaning the heel of each foot strikes the ground first while running, and then the foot rolls from the heel to the toes before pushing off again.  With a mid-sole foot strike, the foot hits the ground with the middle to front half of the foot, which is much more similar to the foot strike while running barefoot.  This also promotes faster running.  Think about when you are sprinting....you typically run more on your toes and the heel barely even touches the ground. 

I didn’t experience much increased soreness after my runs and I have run up to 6 miles in my Skele-toes.  One complaint of minimalist shoes is the increased soreness that many people experience, particularly in the calf muscles.  I think that the Amp version of the Skele-toes, with the soles similar to other running shoes is much more runner friendly in that respect.  I am running a 5k race in early June, so I am very excited to see how these perform and if there truly is an increase in my speed….. Stay Tuned!

I’ve also used the Skele-toes during a couple of heavy leg weight training workouts, and if you are a weightlifter, I recommend you try them!  The great Arnold was a big proponent of lifting barefoot and these shoes are as close as you can get while maintaining hygiene while avoiding getting kicked out of the gym!  You absolutely increase feel while squatting, lunging and leg pressing.  I can imagine the same while performing dead-lifts, clean and presses, or any other exercise where being grounded to the floor is important. 

Considering the price of Fila Skele-toes, you honestly can’t go wrong with giving them a try.  I see them all day long on Ebay for under $50.  Who knows, maybe you can find a close out clearance like I did and steal a pair for under $20!  (I only regret I didn’t grab all they had and list ‘em on Ebay myself).  Fila also sells socks for the Skele-toes, so you don’t have to worry about them getting all funky after a few long runs!  Being made from neoprene, I would imagine that they are great for water sports like kayaking and canoeing.  I haven’t used them in that capacity, but my ol’ buddy Dustin says that is his ultimate plans for his. 

Here’s a link to some more info on the Skele-toes available and some comments posted by other wearers: http://www.barefootdaves.com/2012/01/fila-skele-toes-20-spotted.html

Stay Focused and Happy Training Y’all!!!!!!

Super Green Drink Recipe

Ingredients Needed:

- 6 cups Collard Greens or Kale

- 6-8 frozen Strawberries

- 1 Banana

- 1 cup frozen Blueberries

- 2 carrots

- 2 stalks of Celery

- 2 radishes

- 4-5 cups of water

I use a blender to make these drinks and believe me, these things are about as healthy as you can get!  Full of vitamins, minerals and antioxidants, my wife and I try our best to make these drinks a part of our daily nutrition.  Some people advocate juicing instead of blending, yet I prefer to blend because you keep the pulp of the fruit and vegetables.  This is where the fiber is and it is much more filling, meaning you say full and satisifed longer, making it a great addition to weight loss dieting plans.  While I eat 6 meals (sometimes more during the toughest phase of my training schedule), this drink takes the place of a solid meal and helps to provide me with energy.  It is also great for digestive health.

So this is a really simple preparation process.  I begin by adding the greens and water into the blender and letting it puree for 20 to 30 seconds or until smooth.  Next I add each ingredient individually and let it puree.  If it becomes too thick at any point, do not be afraid to add water.  Once I have all the ingredients added, I divide the drink into 2 large servings.  I pour the drinks into large Mason jars (yeah, yeah I know I am a Southern boy).  The Mason jars are great because you can screw on the leak-proof lids and stick them in the refrigerator until you are ready for them.  If the drink from the blender does not fill up the jars completely, I top them off with water (we can always use a little more water).

The Health Benefits of Black Tea

Black tea has become one of my favorite beverages and is very simple to make at home.  I personally use my coffee maker to make an entire "pot" of tea by simply dropping 8 to 10 tagless bags of black tea in the coffee pot after adding 12 cups of water to the maker.  Turn it on and let it run it's cycle and there you have it, a pot of hot, fresh black tea.  In addition to being extremely easy to prepare, black tea is full of health benefits, making it a great choice for those of us working to live a Wellness Based Lifestyle.

Like several other teas, black tea is made from the Camellia Sinensis plant.  Black tea is fermented longer than green tea, which accounts for the darker color.  As a result of the longer fermentation process, black tea has a higher caffeine content. 

Among the health benefits of black tea, perhaps the most important is the high amounts of antioxidants present.  Antioxidants help to reverse the detrimental effects of free radicals (formed by a processed called oxidation, which I discuss in more detail in a previous blog on antioxidants and inflammation).  Antioxidants are also important in reducing the risk of cancer.  An antioxidant found in black tea called Theaflavin has been shown to destroy cancer cells in the body.  Flavanoids present in black tea are also important for heart health and helps to reduce LDL (bad) cholesterol levels and reduces the risk of stroke. 

Black tea also is a great way to increase energy as a result of its caffeine content.  Caffeine helps to increase the metabolism (great for weight loss), increases brain functioning and alertness, and has been shown to increase athletic performance in certain instances.  Black tea has a lesser amount of caffeine than coffee and many people with a slight sensitivity to caffeine have found black tea to be a tolerable source of caffeine, meaning they do not experience the jitters they get from coffee or soda.  Another substance found in tea, Theophylline, has been shown to stimulate the heart, kidneys and respiratory system thereby increasing the health of the cardiovascular and respiratory systems.

Black tea is also a digestive aid and has been used for centuries in China as a way to treat diarrhea and other GI issues.  There is also some research that shows tea helps to reduce intestinal inflammation, common in those that suffer from Irritable Bowel Syndrome.

Reasearch published in the March 2008 volume of "Aging Cell" promotes that regular consumption of black tea can potentially lower the risk of developement of Type II Diabetes.  Type II Diabetes affects approximately 285 million people worldwide and the number is increasing yearly.

A substance in black tea called Tannins have been shown to kill viruses including hepatitis and influenza.  A research study conducted at Pace University found that black tea can neutralize the herpes virus.  Tannins also help to reduce the harmful bacteria in the mouth which can lead to reduced risk of tooth decay and the root cause of bad breath!

References:

Alvarez, B. www.livestrong.com "Black Tea Health Benefits." 2010.

Falcon, D. www.steadyhealth.com "Drinking Black Tea May Help Lower Diabetes Risk." 2013.

www.healthdiaries.com "9 health Bebefits of BlackTea." 2011.

www.fitday.com "3 Health Benefits of Drinking Black Tea.

How Change Promotes Growth

                Learn to confront the things that you do not like about yourself.  Take a serious look at who you are and the life that you are currently living.  Take an inventory of the things that you like about yourself and your current situation, but pay more attention to the things that you do not like, which are the things that you might consider changing about your life.  It is important that we appreciate the talents, the gifts, and those things that we consider assets.  These are those things that we want others to see in us, yet in order to live a happy, chaos-free life, we must confront the things we do not like and we do not appreciate about ourselves.  Confronting our personal dislikes takes courage, and it takes an openness to change.  Keep in mind that having the courage to change is not always easy…for none of us.  Maintaining an openness to change is not easy either.  Change is at times a difficult thing, but in order to learn and grow as a person, change has to occur.

                Learn to view change as a positive thing.  I can feel some of you getting a bit uncomfortable with that statement!  As I mentioned, change is a must in order for growth to occur.  Without change, without flow, without growth we stagnate.  Our lives becomes full of predictability, which leads to failure of living up to our individual potentials.  Take for instant our nutrition.  By changing our nutritional intake to primarily include healthy whole foods, we are increasing the likelihood of growth.  We grow in our understanding of proper nutrition, we grow towards achieving a Wellness Based Lifestyle, we grow in our ability to better understand our body, and we grow in discipline.  Same thing holds true for adding a structured and consistent exercise routine into our lifestyles.  Our muscles grow, our physical, spiritual, emotional and social wellness grows, and we grow in our understanding of the mind-body connection among other areas.  Do not fear change, embrace it! By doing so, I can assure you that you experience positive gorwth in your life!

Firecracker Indoor Triathlon

So yesterday was the annual Gaston County YMCA Firecracker Indoor Triathlon, held at the Stowe Family YMCA in Belmont, NC.  I was excited to do this event, as it usually draws a decent crowd for an indoor event and my oldest daughter told me about it last year.  The race consisted of a 10 minute pool swim, 20 minute spin bike segement, followed by 15 minutes on the treadmill.  The way the scoring worked was you went as far as you could in the given time in each sport, and depending on where you finished among the other athletes, you were scored according to your finishing place.  Then your ranking for each sport was added together for your overall score.  For instance if you were 3rd overall in the swim, 4th on the bike and 2nd in the run, your total score would be 9.  The person with the lowest combined score overall wins and so on.

I ended up placing 2nd overall and finished 1st in my age group (it was a large age group, 33-45).  The guy that actually ended up winning was a young man that competed for Team USA in the 2009 and 2010 Duathlon World Championships.  It was funny, I had read an article a few years back on how he was raising money so that his wife and kids could go with him, so it was coll to meet him.  Really nice fellow and really complemented me by saying when he saw me, he could tell I was a power cyclist, LOL.  I like to think that I am....wink, wink! 

Anyway, I ended up in the last heat which started at 9:30 am along with 2 others (we were the smallest heat, the others had 6 competitors each).  Swim went pretty well, we were in a 25 meter pool and I was able to hammer our 24.25 lengths, pretty much right on with my normal pool times.  It was awesome that they divided the race into heats so that all athletes could have their own swimming lane.  Nothing is worse that sharing lanes with people based on "estimated" 100 meter swim times.  One other thing that was really nice about this indoor triathlon was that they brought the bikes out to room right outside of the pool.  With only 3 minute transistions, there were no changing clothes or anything so I swam in my tri shorts then I threw on a shirt and shoes, grabbed my iPod and set my spin bike up as best I could. 

The spin bikes they used were pretty cool.  They had a built in speedometer and power meter very similar to actual bike computers we use on our outdoor bikes, with a lever you used to change resistance levels unlike the turn-style knob I am used to on spin bikes.  I didn't catch the brand, but I liked the feel of them a lot (as much as a roadie can like the feel of a spin bike).  I was able to jam out to my 80's Bonnie Tyler playlist and managed to cover 12.5 miles in the 20 minutes.  I didn't know it at the time, but apparently I should have opted for a little less resistance and a higher turnover to get the most "mileage" out of my effort.  It's always a tricky call with spin bikes, which I might add are nothing like a road bike in terms of turnover-to-distance traveled ratio.  On the road, I am a big gear kinda guy so I typically am at a disadvantage on the spin bikes. I have been riding a good deal inside this winter and there is a balance of optimal reistance and cadence on the bikes at my gym, yet this did not appear to be the optimal balance on the bikes we used yesterday.  Nonetheless, I felt really good on the bike and was satisfied with how I did, even more importantly I felt fine transitioning to the run which has been a major focus of my training this winter....gaining strength and endurance off the bike and into the run. 

I was really excited to see how my interval training was going to pay off on the run segment.  I blasted out 2.06 miles in the 15 minute time period we were given, which I am really proud of.  I am the first to admit I am not a stellar runner.  15 years of smoking really took a toll on my lungs and there are times that my legs say GO and my lungs say NO!  Not an awesome place to be.  I have put in a lot of miles and this year's focus has been to make each mile count.  I have learned a good deal about QUALITY workouts, verses the junk mile routines that I was guilty of following early on in my training.  You know, when I think about that, I am pretty certain that this is pretty much the case with all of us.  When we first gett into running or triathlon, we really wanna see those mileage numbers increase.  I know for me that was my initial motivation.  I wanted to see how many miles I could go, to where as we focus on becoming more competitive we realize that everyone that shows up at a race can go the distance, yet only a few can cover the distance in a fast enough time period to have a shot at winning.  To get that speed, you gotta train for that speed, and since my 70.3 race last year, that's been my goal!

I absolutely loved doing this race.  It was fun, it was competitive, and well organized...all of which are important factors to me.  The race shirt they gave out was a really nice wicking material running shirt and they had tons of fresh fruit and water for us afterwards, which always makes me happy!  The medals awarded were very nice and they also printed out certificates for everyone which I really feel like is a cool thing to do.  Everyone likes something to show for their hard work and there is not a single triathlete out there that hasn't worked their butts off to get from the starting line, let alone the finish line!  For the less expensive events, finisher medals aren't an option obviously, so the certificates are a nice thing.  What I love most about triathlon is that it doesn't matter if your at the Ironman World Championships or an indoor triathlon in a small town YMCA, it's gonna be full of people from all walks of life that push beyond barriers to go out and do something the rest of the world thinks isn't possible or that we are all crazy for doing it.  Never be afraid to go out and do something just because other people don't get it or don't have the commitment to do it themselves!  I sometimes feel weird writing race reports or bragging about how I did in events, but you know what?  I have earned the right to brag and so have all of us that go out and do what we do!  So go out an earn some bragging rights for yourself this year!  Who knows, you might just amaze yourself....I certainly never thought that 5 years ago as a 265 pound, chain-smoking, heavy-drinking, depressed, out-of-shape guy that I would be finishing 2nd to a former Duathlon National Champion and world qualifer!

Stay Focused and Happy Training Y'all!!!!!!

The Benefits of Cardiovascular Training: The Short List

Being a cardio and endurance junkie, nothing excites me more than the thought of a four hour bike ride or getting a hour to put on the iPod and jam out to some favorite tunes while on the Elliptical Machine, yet more than endorphine release and aerobic health, cardiovascular training offers some very important health benefits that can extend and improve your life!

The American College of Sports Medicine recommends cardiovascular training 3 to 5 times per week, with a duration of 20 to 60 minutes per workout.  Remember that cardio training is any activity that elevates the heart rate and keeps it elevated for the duration of the activity.  Examples are brisk walking, running, cross country skiing, swimming, or using the Elliptical Machine or Stair Climber at the gym.

So here is a brief list of just some of the many health benefits that cardio training provides:

- The heart becomes more muscular and stronger
- The lungs become more efficient in delivering oxygen
- The heart beats slower while resting
- The heart is able to pump more blood with less effort
- The arteries are more healthy and elastic, which increases circulation
- The blood volume in our bodies increases slightly
- The joints and muscles in the body become stronger and more resilient to injury
- Levels of LDL (bad) cholesterol decreases
- We substantially lower the risk of heart disease, stroke and the potential for Type II Diabetes
- Reduced risk of blood clots
- Decrease symptoms of mild to moderate depression more effectively than anti-depressant medications
- Blood pressure is stabilized and more likely to be in the healthy levels
- Decreases Stress

If you are not already engaging in cardiovascular training 3 to 5 times per week, I strongly recommend that you begin doing so.  Start slow, remember brisk walking is acceptable, and shoot for 20 minutes 3 times a week in the beginning.  Increase both the frequency and duration as your fitness level improves.  Cardio training is easy to do, requires no equipment, can be done outside, and is a great activity you can do with the entire family (grab a jogging stroller or bike trailer if you have little kids and get moving!!!!).

Remember, Stay Focused and Happy Training Y'all!!!!!

Benefits of Resistance Training

                Resistance training presents some very important health benefits that help us achieve our goals of living a Wellness Based Lifestyle.  One of the most important is the increased amount of lean muscle mass that comes with resistance training.  It has been scientifically proven that the more lean muscle mass that a person has, the faster they metabolize food and calories.  This is why so many fitness experts promote resistance training as a means to lose weight.  When you engage is a resistance workout, your metabolism stays elevated for hours after the workout.  This translates into burning more calories and potentially fat throughout the rest of the day after the strength training workout, even when you are resting.  Again going back to the simple formula required for weight loss, which is burning more calories than we consume, resistance training can be a fun and effective way to help us shed extra pounds.

                Another important benefit that resistance training offers is its ability to increase bone density and strengthen our skeletal system.  This is extremely important as we age and our bones naturally become weaker and more fragile.  Weight training has been shown to significantly reduce the risk of osteoporosis, which is a leading cause in breaks and fractures of the bones in older adults.  The weight bearing nature of resistance and strength training is behind the increased bone density.  In addition to promoting a stronger skeletal system, resistance training increases the strength of ligaments, thickness of cartilage, and the stabilizing muscles involved in resistance movements.  The importance of increased strength in the stabilizing muscles is that these muscles help us maintain balance, reduce the risk of injury, and can reduce chronic pain such as lower back and knee pain.  Resistance training exercises are often used by physical therapists as a means to promote healing for joint and muscle injuries.  Strength training has also been shown to reduce the pain associated with arthritis. 

                Resistance training also increases muscular strength, which is important to improving our ability to perform daily functions.  It also increases muscular endurance, which is important in increasing our ability to perform repetitive movements and endurance type activities such as swimming or running.  It can also help to increase power and speed, which is very important to athletes and aspiring athletes, which I consider to be anyone that is training for anything from making the high school football team to participating in a local cancer awareness 5K.  In that way, we can all benefit from increased muscular strength and endurance.

                Weight training also promotes cardiovascular health and helps us keep our blood pressure levels in check.  The American Heart Association recommends weight training 3 days a week to reduce the risk of heart disease.  Resistance training also increases red blood cell count in exercisers and increases hemoglobin levels, both of which are important in the health of our circulatory system. 

                Does weight training increase flexibility?  Well the best answer is yes and no.  Beginning weight trainers will see an increase in flexibility as they typically use lighter weights and are thus able to go through a full range of motion during exercises.  More experienced lifters can experience the same if making a conscious effort to lower weight and ensure that they are performing exercise through a full ROM.  What we typically see as folks become more experienced in weight training, they increase weight and the number of repetitions, which results in a loss of flexibility.  Because of the heavier weights, athletes are not able to achieve a full range of motion and full extension of the limbs being targeted is not an option.  Heavy weight training can increase the size of muscles and it also promotes a shortening of muscles, both of which limit flexibility.  Even as you progress in your experience as a weight trainer, it is important to continue focusing on form and the range of motion of each exercise.  In this way you can continue working towards maintaining flexibility gains from the beginning stages of your weight training program.  This is another reason that I promote resistance bands as an effective alternative to traditional weight training using free weights.  By not having to struggle with the actual weight of free weights, resistance bands allow for a more full and fluid range of motion, thereby increasing flexibility.  Resistance bands use resistance verses gravity (like free weights) to stimulate muscle strength and growth.  There is also a reduction in risk of injury (you do not have to worry about dropping a resistance band on your toe) and increasing the resistance is as simple as stretching the band farther.  Resistance bands also come in varying resistance levels ranging from very light resistance to heavy resistance.  They can be purchased at most sporting goods and department stores and are very economical.  These days, resistance bands also come in tubular shaped bands that have handles you can attach at each end making them more comfortable to use and much more comparable to weight machines found in health clubs.  Having a set of resistance bands can eliminate the need to join a health club, which is not always an option if extra money is limited.  They are also extremely portable, meaning that you can easily travel with them on trips and vacations to ensure that you can get in a workout just about anywhere.

                An example of how resistance training can promote an increase in our Emotional Wellness is by increasing our self-esteem and confidence.  As we tighten our muscles, tone those trouble areas, lose weight and become more flexible and mobile, we cannot help but experience an increase in the positive feeling that we have towards ourselves.  As I experienced with my own weight loss, I was much more sociable and more likely to interact with others that I met, and I experienced a level of self confidence that I had not experienced in years.  I actually began to feel good about myself again.  In this way, we also experience an increase in our level of Social Wellness.  Research has shown that resistance training can also reduce the symptoms of mild to moderate depression, which is a much safer and long-term natural alternative to anti-depressant medications.