Stay on Track this Holiday Season: The JCC's Susanna Pier Shares Her Holiday Survival Guide

By Andrea Scarberry

Sticking to a solid routine during the holiday season can be tough - there is extra shopping and planning, gatherings with family and friends, and of course, a plethora of delicious and tempting eats and treats. It's no wonder that so many of us struggle with our fitness and nutrition goals over the course of the holidays! Here to help is the JCC's own Susanna Pier.

As the JCC's Director of Fitness and Wellness, Susanna holds a bachelor's degree in Exercise Science and a two-year post bachelor's in Physical Education. She is an NASM Certified Personal Trainer and Level 1 USA track and field coach. She is originally from Finland, and came to the U.S. to attend college on a full track scholarship through the University of New Mexico, where she competed in Heptathlon & Triple Jump. Fast forward to the present: Susanna knows a thing or two about the stresses of the holidays. As a busy working mother of three little ones with a passion for fitness and staying in shape, she has some great words of advice as to how your health and fitness goals can "survive," and even thrive, this holiday season.

Question: There is a lot of buzz out there about holiday weight gain. Does the average person really gain over the holidays, and if so, is it significant?

Susanna: There is a lot of information circulating on this topic, but from the actual studies that I looked at, the average American gains 1-5 lbs. between Thanksgiving and New Years, and those that are overweight typically gain an additional 5-6 lbs. during that time frame. I think you could probably assume that Halloween plays a role in those numbers, too, with all the treats consumed during the month of October and beyond. Now, you look at those weight gain numbers and say, "What's the big deal?" One or two pounds - who cares, right? Well, when the number one goal in the new year is inevitably to "lose weight," that's one or two extra pounds people are adding to a number of pounds they already wanted to get rid of, so it does add up. I was also surprised to learn that most people that do gain over the holidays don't typically end up dropping those extra pounds, which isn't a huge deal in the short term, but think about how that adds up over the course of 20 or 30 years if the same patterns recur year after year.

The information surrounding holiday weight gain is pretty clear: it's common, and many times those pounds stick with us for the long haul. Here are some tips that Susanna has compiled to help you avoid falling victim to holiday weight gain this year.

Don't focus on losing weight. May sound counter-productive, right? Well, during the holiday season, it's not! The holidays are stressful for many as it is - it's not worth obsessing over the number on the scale. Instead, aim to maintain your current weight, which can be easily achieved by keeping up with regularly scheduled workouts and possibly adding one extra workout per week to account for the holiday treats you'll most likely be indulging in.

Enjoy treats, but don't over-indulge. The holidays bring with them lots of goodies. If you enjoy the gravies, breads, cookies and pies, don't deprive yourself! Allow yourself to enjoy all the things you love about the holidays, even the food - Just don't go overboard. Some great tips to avoid over-indulgence of sweets and treats:

• Don't go to a party starving. Eat something healthy before you leave the house so that you're satisfied but not stuffed. That way you can still nibble on the things that look good at the party without overdoing it on all the calorie-ridden dishes.
• Drink more water. A study regarding water consumption showed that people who drank two cups of water before each meal but didn't make any other changes to diet or lifestyle lost an average of 40% more weight than those who didn't drink the water before a meal. Water helps to fill you up, and staying well hydrated keeps your hunger sensors (and everything else!) working properly. It is recommended that we drink 1/2 of our body weight in ounces of water each day, so grab your favorite cup and drink up!
• Focus on the holiday, not the food. At a holiday gathering, sure there's always food, but there is also usually family or friends, decorations, and much more to enjoy. Instead of hovering near the goodies all night, try to soak up your surroundings and enjoy conversations with those you love - you might just find that chatting with Grandma was a lot more important and enjoyable than that fourth cookie you could have eaten.
• Utilize your freezer. Inevitably, throughout the course of the holidays we tend to accumulate a mountain of goodies at home. Chocolates from co-workers, cookies from neighbors, your aunt's famous fudge... it all adds up. Don't feel like you have to eat it all over the course of a week, or even worse - throw it away! Wrap things in individual portions and stick them in the freezer. That way, when you're craving something sweet, you can pull out a small treat and enjoy it without going overboard. Added bonus: that awesome fudge might just last you through the end of February!

 As for getting the most out of your workouts, Susanna has some tried and true advice in that department as well. "Losing weight (or maintaining over the holidays) is not all about the cardio. People are easily fooled by the 'fat-burning mode' on cardio machines. You're actually more likely to burn more calories by doing a shorter and more intense form of cardio than many of the weight-loss modes on machines have to offer. It's also so important not to write off the importance of strength training. Muscle is metabolically active tissue, which means that it helps our metabolism - so the more muscle you have, the harder your metabolism is going to work for you," Susanna says.

Susanna left me with one last piece of advice: "Most people have the 'diet starts tomorrow' mindset when it comes to losing weight. Completely blowing off your health and fitness goals over the next couple of months will make January's resolutions that much harder to achieve, so don't wait! Start now."

With Susanna's tips for staying on track this over the holidays, we hope that you are as prepared as you can be to maintain a healthy and active lifestyle over the next couple of months. If you'd like to kick up your fitness routine an extra notch this holiday season, there are more ways than one to get involved! If you are interested in working with Susanna, please see the membership office and get some one-on-one personal training with one of the best. We are also offering a trainer-led "Holiday Survival Bootcamp," coming at the end of November. To build on these goals into the new year, keep an eye out for additional fitness programming, including a fun new contest in our group fitness department called "Project Maintain," and in February, our ever-popular trainer-led "Skinny Jeans Challenge."

Thank you for reading, and have a happy and healthy week ahead!

The Importance of Core and Stability Training: A Chat with NASM CPT Chris Blackwell

By Andrea Scarberry

I recently sat down with Chris Blackwell, one of the JCC's own NASM certified personal trainers. Growing up, Chris was big into sports, and played everything under the sun, including football, basketball, baseball and tennis. Once he graduated, he was active in the Marine Corps for 22 years. Chris got involved with the fitness programs there, and ended up in charge of the Weight Control Remedial Program during the last half of his career with the Marines. In this role, he helped others to achieve a healthy level of weight and physical fitness, and realized it was something that he enjoyed and wanted to continue once his career with the Marines came to an end. In the last couple of years he spent with the Marine Corps, Chris started scouting training positions at gyms, got certified as a trainer through the NASM CPT program, and eventually got a position as a trainer.

Since his initial certification as a trainer, Chris has achieved multiple additional training accolades: He is also certified in Corrective Exercise, Senior Fitness, Performance Enhancement and Golf Fitness. Aside from offering one-on-one and group personal training at the JCC, Chris has spearheaded or been involved with several of the other fitness programs offered to the community. These include Urban Warrior (a military style training course), Pickleball, Body for Life and Team Lean.

Chris is a firm believer that anyone and everyone can benefit from good core strength and stability, and these are his starting points with all of his clients, from athletes to seniors. Chris follows the NASM model of training: Stability, Strength, and Power. Once good stability has been achieved, all the rest will follow.

"In my experience, people come to trainers wanting something, whether it be to get fit, lose weight, increase athletic performance, etc. A good majority of people seeking out a trainer for the first time often don't realize that they can have major issues with muscle imbalances and stability. I have guys that come to me, and all they want to do is to lift 300 lbs., but they don't realize the importance of good posture, core strength and stability and how all of those things play in to lifting heavy," Chris said.

Chris went on to explain that injury is much more common among people who jump into programs too quickly, or want to lift too much too soon. Starting with the basics is key, and having the patience and dedication to focus on things like stability, joint movement and core strength can give an athlete just the edge they are looking for.

"Young athletes always want these three things: to be stronger, faster and more powerful. At first they wonder why I have them doing basic balancing exercises, but after a few weeks, when they are pivoting more quickly, jumping higher and running faster, it all starts to make sense," Chris said. "If you think about it, in almost any sport, you are on only one foot most of the time. Take soccer: you're running, shifting the weight from foot to foot, keeping control of the ball, planting a foot to kick, etc. If you have good strength and stability, you're going to be light on your feet, making sharp movements and getting the job done. If you don't have those things, one side of your body could be compensating for an imbalance you have somewhere else. You have that heightened chance of rolling an ankle when you step on some uneven grass, causing you to lose precious seconds of ball control, and you might possibly even injure yourself in the process."

To challenge and improve stability, Chris recommends starting with an unstable but safe surface. This will vary depending on age and ability. Creating an unstable environment for an athlete is a lot different from creating an unstable environment for a senior - athletes may start with a balance disc or BOSU Ball, while a senior may start with something as simple as trying to lift a foot off the ground without holding on to anything.

Chris also talked a bit about exercise choices. "When you are working out, learn what you're doing and why you're doing it. I see a lot of people in the gym jumping from machine to machine, exercise to exercise, with no rhyme or reason as to why they are doing what they're doing. The only way to get the most out of a workout is to know a little something about how to pair exercises, and how to execute proper form. Form, technique and tempo - These are the three most important things to understand about any exercise before you attempt it."

One last point Chris touched on was posture. Good core strength and corrective exercise training can only do so much for our poor posture. Chris says posture is more mental than anything - the more you think about sitting and standing up straight throughout the course of the day, the better your posture will be.

Chris is at the JCC most mornings, and is available for consultations and personal training sessions. If you are interested in working with Chris, visit the membership office and set up an appointment with him! I hope you enjoyed my chat with this incredibly experienced and knowledgeable trainer, and until next time, have a happy and healthy week ahead!

10 Minute Countdown Challenge

By Andrea Scarberry

If you're looking for a fun way to push yourself, or just need to get in an effective, sweat inducing workout in under 20 minutes, give this challenge a try! Whether you're a little out of shape or an experienced athlete, this is a workout that almost anyone can do - Based on your personal fitness level, pace yourself accordingly. Incorporate this challenge into your routine once each week, aiming to improve your finish time, with the final goal of getting the workout done in ten minutes or less. To make things even more fun, do this one with a friend! You can challenge and motivate one another to push through the hardest parts.

COUNTDOWN CHALLENGE!

Complete all of the following exercises, in succession. No formal "breaks" are given, so stop to catch your breath or shake your legs out when needed, but don't rest for too long!

100 jump rope (Don't have access to one, or feel like you're way too clumsy? Use your invisible rope!)
90 butt kicks (One each side = One rep)
80 high knees (One each side = One rep)
70 jumping jacks
60 body weight squats
50 mountain climbers (One each side = One rep)
40 uppercuts (Weighted, if possible - 2, 3 or 5 lb. dumbbells. One each side = One rep)
30 sit ups
20 push ups
10 burpees

This is a common format, so if there are movement patterns in this particular workout that you're not familiar or comfortable with, simply modify or swap those out for other exercises! This one is totally open to modification where needed.

I hope you all enjoy, and have another happy and healthy week ahead!

The "Get Up and Move" Workout

By Andrea Scarberry

Who else is hooked on the World Cup? I sure am. This past weekend, my family spent all day Sunday glued to the TV. I knew I wanted to watch the games, but I also knew that I wanted to get in some healthy activity. Here's a little something fun that I came up with to get my blood pumping and my muscles working while I cheered on my favorite teams. The best part - this workout uses only your own body weight and requires no extra equipment! If you have a carpeted floor and a sturdy chair or coffee table, you're all set up for this one. Try it next time you're parked in front of your favorite show!

THE "GET UP AND MOVE" WORKOUT

Complete 50 reps of each of the following, taking small rests where they are needed:
- Sit-ups
- Push-ups (from the knees is fine if necessary)
- Lateral leg raises (50 each side; can be done standing or lying down - lying down is more challenging)
- V-ups (sit-up variation where straight arms and legs lift skyward simultaneously and meet at the top of each rep)
- Tricep dips (took a sturdy chair from my dining room table, but a good sturdy coffee table would work too)
- Split squat (50 each side; for an added challenge, elevate back foot slightly for a Bulgarian split squat)
- Calf-raises (use a step if you have stairs, or grab a step-stool, so that you can get full flexion and extension of the ankle)

Finisher - Squat Series:
- 20 seconds bodyweight squats
- 20 seconds jump squats
- 20 seconds squat hold

With the games to distract me, this workout seemed to fly by, but was still challenging enough to leave me feeling nice and sore the next day. For the squat series, I had my husband time me, but it would be easy to time yourself with a clock that has a seconds hand or using the stopwatch on your phone.

I hope that you give it a try! Until next time, have a happy and healthy week ahead.

A Chat With Nick Martinez, Competitive Cross-Country Mountain Biking Cyclist and Personal Trainer

By Andrea Scarberry

This past week I had a chance to sit down and chat with JCC trainer Nick Martinez. Nick is a familiar and friendly face here at the JCC, and if you're a member, chances are good that you've met him. Chances are also pretty high that he's made you laugh, or at least smile, with a dose of his infectious charm. Nick is well-known as a dedicated member of the JCC's personal training staff, but here's something you might not know about Nick - he participates competitively in the extreme sport of cross-country mountain biking. Read on to learn more about Nick, and how his passion for fitness and cycling was ignited and realized!

Nick has played sports in some form or another, pretty much ever since he learned to walk. He was active in baseball, track, and varsity basketball during his high school years. He was also first introduced to cycling as a senior in high school, and with his team sports days coming to a close with graduation, he took up mountain biking as a way to stay fit and active as he entered college. Nick attended the University of New Mexico, where he studied education. He worked briefly as a substitute teacher, and was eventually hired on to work exclusively with the ED (emotional disorder) program at McKinely Middle School - one of only two ED programs in the entire APS system. At the same time all of this was happening, Nick was interning with the JCC. He knew that ultimately, he wanted to be in a position to help others, and just wasn't quite sure that teaching in a classroom environment was his personal niche. Eventually, Nick made the transition from APS to the JCC complete, began working as a consultant on the fitness floor, and completed his certification through ACE to become a certified personal trainer. Nick has now been with the JCC for close to six years.

At the JCC, Nick wears many hats. Along with his titles of personal trainer and staff-on-duty, he also runs a corporate wellness program for the Albuquerque Journal, which includes weekly fitness classes on-site at their office. He is the trainer in charge of the Kid-Fit program, and also worked with the Team Lean program. He represents the JCC as a part of APS's Title 1 program, providing fitness and fun for low-income students during their after-school programming. In the past, he worked with Shalom House providing group fitness for seniors and briefly worked as a personal trainer for a charter school and a preschool.

As mentioned earlier, Nick picked up cycling as a senior in high school. A buddy was selling his old mountain bike, and Nick jumped at the opportunity. He immediately fell in love with the sport. "You don't have to be training to race or compete on the bike - I love it because it's a fun and adventurous way to stay fit outdoors," Nick said. "I am in total control of the bike, and my current fitness level is really my only limiting factor. I think cycling is great for the mind-body connection, and mountain biking specifically gives me a front row seat to nature. I've seen things on my bike that I probably never would have seen otherwise."

I wasn't too familiar with the cross-country mountain biking scene, so I had Nick break it down for me. In a cross-country mountain bike race, there is a distance course set up, just as there would be in any other type of race. The big difference is that the majority of the course is made up of mountainous terrain. Where in a road race things like "riding with the pack" and "drafting" are used to pace participants, a mountain bike race typically requires all-out max effort through the duration of the course, and expert handling is a must. There are several categories as far as race participants are concerned, and it's all based on standings. Elite is the highest ranking, and below that are categories 1, 2, 3 and 4. Nick has worked his way up to the prestigious title of a category 1 ranking, and hopes to gain elite status in the future. He was also named the 2009 state champion in his category.

When I asked Nick about race training, and what is most important in preparing for a cross-country mountain bike race, he had some important things to note. In Nick's eyes, nutrition and hydration are of the utmost importance, especially leading up to race day. When he's training for a race, he is very regimented in his nutrition, fueling himself consistently the same exact way before each training ride, and again on race day. This way, he's not in for any surprises, and he knows how the food is going to make him feel and what kind of energy it's going to provide. Aside from fueling, Nick says working on his flexibility, balance, conditioning and just taking good care of his body overall keep him feeling great on the bike.

Nick attributes a lot of his success to his opportunity to work here at the JCC. He says that the people that he works for and with have helped shape his success. "For me, I think the JCC has always been an environment where I have been given every opportunity to grow and excel in my career. It's given me a chance to let my natural abilities shine through."

Nick's Kid-Fit program begins June 16th, and is open to kids ages 8-12. The class meets twice a week, on Monday and Thursday evenings from 5:15-6:00 p.m. Classes include games, obstacle courses, and other fun fitness-related activities for children. Cost is $79 for JCC members, and $99 for non-members. See the membership office for more details or to get your kiddos signed up!

Nick is available for one-on-one and group personal training sessions, and tries to stay involved in many of the other programs that are available at the JCC. If you are interested in training with Nick, don't hesitate to say hello when you see him, or set up an appointment through the membership office. I hope that you enjoyed this week's chat with a trainer, and until next time, have a happy and healthy week!

Food for Thought: A Chat with JCC Wellness and Nutrition Coach Genevieve Hawk

By Andrea Scarberry

I recently sat down with the JCC's incredibly knowledgeable Wellness and Nutrition Coach, Genevieve Hawk. Our chat left me thinking, and provided me with a whole lot of inspiration to make some small changes for the better in regards to my own family's nutrition. I hope that you find Genny's food and nutrition journey and tips as inspiring and informative as I did!

Genny graduated from the University of New Mexico in 2008 with a bachelor's in nutrition and dietetics. She is also a licensed massage therapist (LMT) and is in the process of completing a certification through the Integrative Nutrition program, giving her the title of Certified Health Coach.

Genny started working as a nutrition coach for the JCC while she was finishing up her degree at UNM. She started small, working with JCC programs like Transformed and Back to Babes, educating and coaching participants on making better food choices for a healthier lifestyle. She also did some one-on-one nutrition counseling through the JCC. Last year, Genny was diagnosed with cancer, and took a year to herself to be with her family, go through treatment, and in her own words, "find healing through food." Genny has always believed in the importance of a healthy, well-balanced diet. She says that her experience over the course of the past year has ignited a passion in using food as a tool not only for weight-loss, maintenance, and overall health, but also for wellness and even healing.

"Nutrition seems to be such an unapproachable topic," Genny says. "People are easily overwhelmed with the thought of implementing better eating habits into their lifestyle - for many reasons. There are such strong emotional, and even social, connections with food. No one wants to be on a 'diet.' What I found in my own journey, and what I think works well for so many others, is a step-by-step approach. Even if the first change is something as small as beginning to take a daily multivitamin. Those small changes eventually add up."

Genny is a mother to four young children, and being a mom myself, I was curious what techniques she uses to get her kids excited about healthy foods, and also how she plans ahead to make healthy choices readily available over the course of a busy week. One thing that she has found to work well with her own family is to talk about the nutritional value of different types of foods. She used the example of her daughter asking for ice cream. She says she likes to strike up a conversation about it - what will we get out of ice cream, nutritionally, vs. what we could get out of a bowl of fresh berries. Armed with the vast amount of knowledge that she has, and the consistency she enforces, her kids understand the benefits and importance of healthy diets even at such a young age.

"My daughter wasn't feeling well recently, and she said to me, 'Mommy, I had better not have any sugar today, because I need foods that are going to make me feel better.' She is only in preschool, but she understands the concept," Genny says. She went on to explain, "I don't keep unhealthy foods in the house. If we want a treat, we will go out as a family and treat ourselves, but at home we stick to real, healthy, wholesome foods. I always have lots of fresh fruits and veggies on hand, so that we have lots of options, and it's easy for all of us to make good choices."

To make the availability of fresh choices convenient in her own home, Genny has a farm box delivered each week from a local organic farm. This way, she doesn't even have to think about that part of it. She says that she likes to use the "crowding out principal" - when the farm box arrives on the doorstep, they have an entire cooler full of fresh fruits and vegetables that have to be used up before they go bad, and before next week's box is delivered. She has no other choice but to make sure she's using the items in her farm box, whether it means cooking with them, chopping them up for snacking, throwing them in salads - you name it. "Surrounding ourselves with healthy choices lessens the desire for unhealthy things, because we don't want all of our fresh produce to go to waste," she says.

Genny is also big on weekly menu planning. "If you have a fridge stocked full with fresh, healthy choices, but no there's no plan in place, you're probably setting yourself up for failure," she says. "No one wants to come home from a long day only to open the fridge and have no idea what to do with what you have. It can be overwhelming. Take stock of what you have available at the beginning of each week, and take a few minutes to plan ahead, so that you know what you're in for when meal time approaches. This simple step can make a world of difference."

Genny is working with the JCC to begin offering a whole list of new and exciting nutrition counseling services. There will be something for everyone - from online counseling via email for those with a tight budget or less time to spare, all the way to a complete fridge/pantry makeover with trips to the grocery store included. Also in the works - the JCC will be offering several free nutrition seminars led by Genny herself! More information is coming soon, so keep an eye out for these. Genny is equipped with a wealth of knowledge and experience, and is ready and willing to share with the JCC community!

If you would like to set up nutrition counseling sessions with Genny, please see member services, and they can schedule an appointment for you. I hope you enjoyed our chat with Genny, and until next time, have a happy and healthy week ahead!

Fun Fitness Happenings at the JCC

By Andrea Scarberry

As a member of the JCC of Greater Albuquerque, you have access to an amazing variety of fitness programs, classes and other events. Here are just a few of the fun things our fitness department has in store for the coming months:

Member Appreciation Day
Sunday, May 18, 2014
12-3 p.m. / FREE
Our annual Member Appreciation Day is an open house that gives us the chance to say THANK YOU to our wonderful members. There will be food, games, fun for the kids, and of course, access to our beautiful pool! Events include a volleyball tournament, dodge ball tournament and a belly flop contest. There will also be a Zumba party from 11:30-1 p.m. As of now, the weather looks like it's supposed to be beautiful (and hot!) so come prepared to have some fun and splash around with the family.

Father's Day 5k
Sunday, June 15, 2014
Start time 8 a.m.
Early registration (before June 6): $10 for dads, $25 individuals, $20 youth (14 and under) / Registration after June 6th: $10 for dads, $30 individuals, $25 youth (14 and under)
This will be the JCC's 12th Annual Father's Day 5k. This is a family-friendly event, and gives families a chance to participate with their older and younger generations. Strollers and pets are also welcome! The event begins at the JCC, loops around the beautiful cross country course at Albuquerque Academy and finishes back at our center. This year we are honored to partner with the Storehouse, and will be collecting food items for those in need. Bring nonperishable food items to the race, and receive tickets for an awesome raffle! The more cans you bring, the more tickets you receive, and your chances of winning great prizes increases! Participants can stay and celebrate their Father's Day with us, and take a dip in our beautiful pool. Non-members will also receive a 1-week pass to the JCC.

Personal Training Consultations
Ongoing
Two 30-minute sessions
Did you know that as a member of the JCC, you are entitled to two free 30-minute consultations with one of our knowledgeable and friendly fitness trainers? If you haven't already taken advantage of this great offer - whether you've been a member for 5 weeks or 5 years - we invite you to get your sessions scheduled! Each of our trainers runs a consultation a little differently, but just to give you a general idea, here's what you can expect: Your first session will most likely be spent filling out a medical history and lifestyle questionnaire, in order for the trainer to get to know you and your body's strengths/limitations. Many of our trainers also perform an overhead squat assessment to get a visual on the way that your body moves, and to gain insight into any muscle imbalances that you may have. The second session is more interactive, and you will get the opportunity to try a few things on the fitness floor that could add benefit to your current exercise routine. You can also request a body fat percentage reading, or circumference measurements as well. If you'd like to set up YOUR two free personal training consultation sessions, please see the membership office and they will get them scheduled for you! We hope to meet you soon!

Summer and early-fall fitness programming is in the works, so keep your eyes peeled for more fun and excitement at the JCC. Until next time, have a happy and healthy week ahead!

Work Out Anywhere With Only a Deck of Cards!

By Andrea Scarberry

Everyone knows that there are lots of exercises that you can do at home or in a hotel room. We also know that these types of workouts can get old... fast. Believe it or not, a deck of cards can deliver a great workout that you can do pretty much anywhere - and the best part is, it will keep you guessing! It's also completely customizable, so you can swap out the five exercises as you like, based on what equipment that you have (or don't have) available to you. The first time I did this workout, it was here at the gym during one of Courtney's Skinny Jeans Challenge boot camps. I really enjoyed it, because it was challenging yet simple. I recently re-used the workout during one of last week's Bikini Bootcamp classes, and got a great response from the ladies participating. Hope you enjoy, and happy sweating!

DECK OF CARDS WORKOUT

Hearts - Push-ups

Diamonds - Sit-ups

Clubs - Overhead press

Spades - Weighted squats

Jokers -15 burpees

Each card's number determines the amount of reps you will do - aces being 1 rep, all the way through 10. Jacks should be counted as 12 reps, queens should be 15, and kings should be 20.

A couple of notes: We used ViPRs for the overhead press and weighted squats, but a barbell, dumbbells, or even kettlebells would work. Also, we had two jokers in our deck, and ended up getting them almost back to back - that's the luck of the draw, I suppose! Don't cheat yourself!

 Again, I hope that you all enjoy this simple yet effective workout. All you really need is a deck of cards and some creativity, and you've got yourself an awesome workout on-the-go. Have a happy and healthy week ahead, and we hope to see you at the JCC!

Triathlon 101: Tips from Tri Competitor and Coach, Erin McDaniel

By Andrea Scarberry

Ever considered a triathlon, but doubted whether it would be the right fit? I most definitely have, but after sitting down and talking with Erin McDaniel, JCC trainer and experienced triathlon competitor/coach, I may have found just the inspiration I need to try my first tri. Read on to find some inspiration of your own!

Erin graduated from University of New Mexico in 2006 with a double-major in biochemistry and statistics. She is also an NASM certified personal trainer, and is currently in the process of completing the USAT (USA Triathlon) Level 1 Coaching Course, which will make her one of only a handful of certified triathlon coaches in the state. She also coaches her daughter's running club at school. Erin regularly competes in sprint-distance triathlons, and plans to continue competing in these shorter-distance races for as long as she possibly can.

"When people hear the word 'triathlon' they immediately think of the ironman distance - a lot of people don't seem to realize that there are much less intimidating distance options out there for triathletes. I have only competed in sprint-distance races, and I don't plan on going for an ironman any time soon. Right now, while I am young and have speed working in my favor, I like sprint-distance because they are competitive and fast-paced, and I can focus my energy on beating my last race time," Erin explained.

Erin first became interested in triathlons while living in Santa Barbara, CA with her husband while he completed grad school. She says it was a very active community, with a huge triathlon culture, and even a weekly exercise series at the beach called Nite Moves, which incorporated lots of swimming and running events. With the inspiration found in this community, Erin hopped on the triathlon bandwagon, and loved it so much that she never looked back.

So, what if you're not "good" at all three of the sports (running, biking and swimming)? Erin says that doesn't matter one bit. When she trained for her first tri, she was a runner. She said she didn't feel very confident with the swim or the bike, but she was willing to put in the training. The training is what it really comes down to - everyone has their strengths and weaknesses, and practicing the things you're not confident with is the only way to improve. Erin admits that she is lucky, as a runner, because the format for most triathlons is swim, bike, run - in that order.  She feels that her swimming is weakest, biking is so-so, and running is what she is good at, so she has the most energy in the tank for the two most challenging events and can then switch into autopilot mode for the run, where she feels most comfortable.

In Albuquerque, Erin has competed in multiple triathlons, but says that her favorite by far is the live.love.tri all-women's race. She explains that this particular race just has such a huge sense of community and family support surrounding it, which is something she would like to see across the board within Albuquerque's triathlon community. Another race near and dear to Erin's heart is the San Diego Triathlon, which is a fundraiser for the Ovarian Cancer Research Fund (OCRF). Her mother-in-law battled with, and eventually succumbed to ovarian cancer, and Erin ran this race for the first time seven years ago. She has only missed one year of this particular race, and it was because she was too pregnant to compete.

In 2013, Erin had her best season ever. She got 2nd overall at the Cochiti Lake Triathlon, and 1st overall patriot at live.love.tri. This year, Erin is on Team USA 2014 and qualified to represent the United States at the 2014 World Championships in Edmonton, Canada. She qualified for this prestigious spot at the National Championships in Milwaukee in August of last year. She credits all of her improvements to her husband, who surprised her with a new bike, and who is always a little faster on the track. "He keeps me humble and makes me work hard," Erin says. Her goal for the upcoming season is to qualify for the 2015 World Championships in Chicago, which is an Olympic qualifier for the U.S. She also plans to try her hand at a few Olympic-distance races this year, which is the next distance up from sprint-distance.

Erin's advice for beginners: Find a group. Making friends that you can regularly train with will keep you on track and motivate you to push harder than you might on your own. You can also gain a lot from others' strengths - and we all know it's more fun to exercise with buddies!

Any triathlon nay-sayers having second thoughts? Erin will be running a triathlon training program at the JCC starting in June, so stay tuned! Looking to get started now? Erin is available for one-on-one or partner/small-group personal training sessions. See the membership office at the JCC for more details. I hope that you are inspired to "try a tri," and until next time, have a happy and healthy week!

Shake Up Your Conditioning Routine!

By Andrea Scarberry

Hello everyone! Hope your weekend was great, and here's to a productive week ahead. What better way to kick things off on the right foot than with a fun new conditioning challenge? Tack this cardio blast on to the end of your workout to amp up the volume of your conditioning training and to really challenge your body this week. Don't ever underestimate the power (and benefits) of a good finisher! Enjoy!

Confused about any of the moves? Don't hesitate to ask a trainer on duty for some help. That's why we're here! Until next time, we hope you have a happy and healthy week!

Running Strong: A Chat With Ultra-Marathoner Gary Schancer

By Andrea Scarberry

How many consecutive miles have you logged on your longest run? Three? Ten? Twenty-six point two? How about one-hundred? You might think it sounds outrageous, but it can be done! Just ask the JCC's own personal trainer and ultra-marathoner, Gary Schancer.

Let's step back for a minute and start with the basics: Gary is a health and fitness lover, with deep roots in his field of expertise. After spending 20 years in the Air Force and retiring, he studied at the University of New Mexico and earned his Master's in Exercise Physiology. He then spent about 10 years working as the chief exercise physiologist for the Air Force on Kirtland Air Force Base. He trained the trainers that worked with the enlisted men and women on base, and ran classes for those that didn't pass their physical fitness tests. Eventually, Gary became a personal trainer for the JCC, and he's been here helping members to achieve their health and wellness goals for the past 7 years. Aside from his position with the J, Gary is also one of 10 coaches for Albuquerque's largest running group - Albuquerque Fit. They are currently in their spring training season, with over 200 active participants coming out to train each week.

I sat down with Gary to dig deep into his experiences as a runner - something that is about much more than just exercise for him. Running is his hobby and his passion; something that he truly enjoys. Get Gary talking about running, and you'll be sure to learn a thing or two. I also have the suspicion that he just might inspire you to give it a try yourself.

Gary has participated in EIGHTY-NINE races that were marathon length or longer, and will be running the Boston Marathon this April to complete his 90th long-distance race. (Side note: Gary also ran the Boston last year, and finished about 20 minutes before the bombings occurred. We are so grateful that he was in a safe location during this tragic turn of events.) Another impressive fact worth mentioning - Gary has run a marathon distance or longer race in all 50 states. His 50th race was the Atlantic City Marathon in Atlantic City, NJ, which he completed in October of 2011.

I asked Gary what exactly an ultra-marathon entails. "The simple definition of an ultra-marathon is any race that has a distance longer than a traditional marathon. There are three typical distances for ultras - a 50k (a little over 31 miles), a 50 miler, and a 100 miler. I've participated in all three, and I like the 50 milers best." Most ultra-marathoners are running to run - it's not fast-paced or competitive the way that marathon distance and below can be (although that's not to say that there aren't some amazing competitive athletes running these races - because there are!) Because you're not pushing your speed to the limit, these races can often be easier on the body than a shorter race can be. Trail running is easier on the joints than road races, and the speed is much lower, so the impact isn't the same. Gary went on to mention that some of these races have cut-off times of 30 hours. First of all - can you imagine running for 30 hours straight? Second, imagine all that running WITHOUT reaching the finish line before the cut-off time. It's like you never even raced, and your finish time isn't recorded in the official results. What an emotional journey!

I really enjoyed Gary's description of one race in particular - The Leadville Trail 100 Run in Leadville, CO. Much of the route can only be traveled to on foot - you can't drive somewhere to see it, and Gary describes the scenery as "breathtaking." It's also the highest elevation race of its kind in the country, and one of the most challenging in the entire world. This race has a 30-hour time limit, and with just eight rest stations along the way, you run, rest/eat, repeat all day and all night (with flashlights during the dark hours!) until you cross that finish line. "The people that you meet along the way on a run like this is all part of the experience," Gary says. "I've run alongside people for miles and miles, shared my life story, listened to them share theirs - I have made many lifelong friends through my participation in these events."

With Gary's wealth of knowledge and experience in the running arena, I knew he would have a word of advice or two for someone who would like to pick up running. "The first thing I'll say is, running isn't for everyone. If you hate it, there are so many other things that you can do to stay fit. With that said, I think running is a great way to stay fit, because it burns a lot of calories and it's good for your heart. I've seen running get people fitter, faster, but only when they ease into it. No one can pick up running today and run a marathon next week. Don't push yourself too much, or you'll end up with an injury that will take you out of the game. Take care of little aches and pains before they become big problems, and you can really be successful with, and enjoy, running." There are several start-up running programs out there, including the trademarked Couch to 5k, and the Run Walk Run method created by former Olympic marathoner Jeff Galloway. Gary can't say enough good things about these programs for beginners, and he is a true believer in their effectiveness.

Lastly, at the JCC, Gary uses a simple test called an "Anaerobic Threshold Test." The test is performed on many of his runners, and is used to determine a person's current fitness level and at what level an individual should train for maximum efficiency. There's a lot of science behind it, but basically, when you train in an aerobic state, you are burning mostly fat. In opposition, when you train in an anaerobic state, you burn mostly carbohydrates. Our bodies have endless stores of fat to burn as fuel, but very few carbohydrates, as these diminish quickly. We can only train in an anaerobic state for a short amount of time.

Back to the test - using a treadmill, Gary monitors a person's heart rate, slowly bumping up speed/intensity by about ten heartbeats at a time, and uses the "talk test" by having someone speak a few words to him. Once that person gets to a point where they can no longer comfortably speak a sentence without huffing and puffing for air, they have reached or exceeded their anaerobic threshold. For optimum training performance and results, runners (and other athletes!) can monitor their heart rates and try to stay in the zone just below their anaerobic threshold. Sounds complicated, but it's really not, and it's a very effective training tool!

Believe it or not, this post just scratches the surface of Gary and all of his experience. I highly recommend chatting with him if you would like to hear some really great stories about running, or if you'd just like some good advice to get your own feet moving! If you are a member of the JCC and are interested in setting up an appointment with Gary to test your anaerobic threshold, please speak to a trainer or see the membership office. Thanks for reading, have a healthy and happy week ahead!