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!

12 to 1 to 12 Workout

By Andrea Scarberry

Here is a fun and challenging workout to start your week off right! Although I'm sure some would dispute the use of the word "fun" when there are burpees involved...

I hope that you give this simple (but not easy!) routine a try sometime this week. If you're giving it a go at the gym, feel free to ask one of our trainers for a demo of any of these movement patterns.

Thanks for reading, and here's to another happy and healthy week!

Busting Boredom and Avoiding the Exercise Rut

By Andrea Scarberry

When you have a solid gym routine, it can sometimes be a challenge to keep yourself guessing. Many times it's easier to do what you know - hop on that elliptical, get in your 30 minutes and head home. As we all know, this formula doesn't work well over the long term for most people, because it's boring! We want variety, and even more important than that, an effective workout is one that keeps the body guessing. I've put together a few tips to help you to get the motivation back when your gym routine is starting to fall flat.

1. Keep it Fun: Really? Exercise can be FUN? Why yes, it's true! Exercise can be fun. Let me break this down simply for you: If you love cycling but loathe running, get your conditioning done on the bike. Take a spin class. Ride outdoors with your family. Avoid the treadmill like the plague. If you despise your workouts, you will quickly lose your motivation, so the enjoyment factor is really important. That's not to say that you can't benefit from exercises that you don't like - I actually once had a trainer tell me that, "If you don't like an exercise, it's probably one of the best ones for you." Now, this statement is conditional - if you don't like to do squats because of knee problems, then you're probably doing the right thing by avoiding them and finding other creative ways to challenge those muscles. On the other hand, if you're not a huge fan of burpees (who is?!) because they're hard - well, it wouldn't hurt to incorporate a few into your workout every once in a while. Bottom line here is this: don't waste too much time in the gym doing something that you just simply don't like, because you probably won't work as hard as you would if you were doing something you enjoyed.

2. V-A-R-I-E-T-Y: This is oh-so-important. If there's anything that you take away from this post today, it should be this word of advice. Keep your body (and muscles!) guessing. The human body is an amazing thing. We can adapt very quickly to new movement patterns, weight loads and cardiovascular outputs. If you are staying active, your muscles learn and become "comfortable" with certain movement patterns within just a few weeks. It's pretty easy to see whether or not your workout is keeping you guessing: are you sore a day or two later? Muscle soreness (within reason) can actually be a good thing, and is a telltale sign that you have successfully tested your body in a new way. We all get comfortable doing certain things, but I encourage you to step out of your comfort zone and try something new. I come to the gym with something different planned for each and every workout that I do. Not only does this keep my body guessing and my workouts effective, but it also keeps me focused and motivated, because I'm always trying something new and my workouts never start to seem stale.

3. Find a Buddy: Aside from keeping a good amount of variety in my routine, the other thing that will ensure I work hard is exercising with a friend. I'm going to use my husband as an example here (shhh, don't tell him!) A couple months ago, he was really starting to fizzle out with his gym routine. It was always the same, and he was so bored with it that he really only got in a workout once, maybe twice a week. I encouraged him to coordinate his workouts with a friend that also has a membership to the JCC. Our friend comes to the gym later in the evening than my husband wanted to come, but he finally decided to give it a go, and I think he's really glad that he did. Now it's a normal part of his weekly routine, three, sometimes four days a week without question. He's excited about his workouts again, and finally feels like he is starting to break through his rut and get stronger. He doesn't like when he has to miss a day, because he feels like he has a commitment to our friend - which he does. Don't have any friends with a membership to the J? Hire a trainer! Not only will this ensure that you have a buddy to chat with throughout the duration of your workout, but it will also come with the promise that you will be challenged in new and exciting ways on a constant basis. Long before I became a trainer myself, I hired one to help get me back on track, and it was the best decision that I have ever made. Ask anyone you know that has hired a JCC trainer - you'll be working with the best of the best!

I hope you find this advice useful, and give each of these tips a try! And remember - a lot of times just getting to the gym at all is half the battle, and a mediocre workout is always better than no workout at all. When you are ready to step things up a notch and kick the boredom aside, you'll have a plan of action ready to go. Until next week, be well.

CrossFit Questions Answered: Q&A with Aaron Bubbico, Certified CrossFit Level 1 Coach

By Andrea Scarberry

This past week I chatted with Aaron Bubbico, Director of Fitness and Training at the JCC. Aaron holds both a B.S. and an M.S. in Exercise Science from the University of New Mexico, is an NSCA Certified Strength and Conditioning Specialist (CSCS), holds his certification as a CrossFit Level 1 trainer, and has competed as an IFPA Drug-Free Pro-Bodybuilder. He has authored several IDEA Fitness Journal articles, and is currently in the process of co-authoring his first book, The Fundamentals of Eccentric Exercise Training, which is set to be published later this year.

It's easy to see that Aaron is passionate about fitness, and in trying to learn more about CrossFit, I knew he'd be just the person to ask. Read on to see what Aaron has to say about this wildly popular sport:

 JCC: What exactly is CrossFit? 

Aaron: Well, the official "definition" of CrossFit is this: Constantly varied functional movements at high intensities. When I think of it in the sense of how I describe it to the average person, it consists of natural movement patterns that can transfer to everyday life, should be performed with good mechanics, and with time, can be performed at higher intensities to make things more challenging. If you pick up your pen, there's a deadlift. If you sit in your chair, you just did a squat. Everyone can relate to the movements performed in a CrossFit workout, and that's what makes it so universal. 

JCC: What is it about CrossFit that has made it so explosively popular over the past several years? 

Aaron: First and foremost, the workouts are fun because they're always different. You won't do the same workout twice within at least six months to a year, so there's lots of variation. One day you might do rope climbs, then another day you might focus on barbell back squats, and your next session will have you sitting on the rower. It's ever-changing, which keeps the boredom at bay for most people. The second thing that I think makes it so appealing is the community aspect of it. People want you there, you make friends, and you feel like you're being held accountable in some way. Working out together is a big part of what CrossFit is all about. 

JCC: What would you say to someone who is intimidated by or unsure of CrossFit style workouts? 

Aaron: It's okay to be intimidated at first. The majority of people are. What you see on the CrossFit games on ESPN - that's probably not what you're going to be doing the first time you walk into a CrossFit gym. All exercises can and should be modified in intensity and weight to ensure that you're comfortable and won't be injured. If you go into a gym and the first day you're expected to perform a max clean and jerk, that is not an effective way to do things. You should be introduced slowly and not put in a position where you're going to get hurt. 

JCC: What is the biggest misconception in regards to CrossFit? 

Aaron: I'd say the #1 misconception is that you're going to get hurt. You have to realize, though - you can get hurt doing any exercise if you do it the wrong way and without proper instruction. Certain movements are more dangerous than others, and in performing these movements, it's so important to focus this formula: mechanics, consistency, intensity (weight, speed). First you get the mechanics down, with proper coaching to correct form, etc. Once you can do the movement correctly, and can do it well, you perform it consistently - practice makes permanent. Once you feel 100% comfortable with the movement pattern, then you begin to bump up the intensity to make things more challenging. Typically when someone new to CrossFit does get injured, they are working with a trainer that's inexperienced or is having them do something they're not ready for. Another easy way to injure yourself - doing CrossFit alone. Maybe you saw a workout online, wanted to try it, but don't have any background with the sport - that's usually when an injury happens. Lastly, you do sometimes see injuries with the highly competitive CrossFit athletes pushing to maximal effort, but this happens in any competitive sport. For the average person doing CrossFit, find a gym with good coaching that emphasizes good technique, mechanics, etc., and your chances of injury are no higher than they would be performing any other type of workout. 

JCC: Can you offer some clarity regarding all of the news surrounding CrossFit and its possible link to "Rhabdo", or Rhabdomylosis? 

Aaron: Rhabdomyolisis, often times referred to as "rhabdo", is an excessive breakdown in muscle tissue, which can lead to extreme soreness, and in severe cases may lead to renal failure. This condition can be caused by performing a workout that is way too intense for an individual's current fitness level. Typically, an untrained person is at highest risk for this condition. Therefore, it's best to ease into a workout regimen and use appropriate weight loads, rep schemes, and time increments. To say that doing CrossFit will put you at a high risk for rhabdo is a false statement, as any type of intense exercise could cause this condition in an untrained person. Having a good coach or trainer monitor your routine and determine the appropriate level of overload and progression will help to prevent a bout of rhabdo from arising in an untrained person. 

JCC: Does the JCC currently offer any CrossFit classes? 

Aaron: Not currently. The JCC does have a couple of CrossFit level 1 trainers, myself included, but our gym is not an affiliate with the CrossFit name and in turn is not offering any CrossFit branded classes.  We do offer classes with similar movement patterns, but they are not considered to be CrossFit workouts. If any member is interested in a class with this type of format, they can sign up with our trainer Kim, or myself.

Aaron possesses a wealth of information in his field, and I encourage any member that runs into him to introduce yourself. For information regarding personal training sessions with Aaron, or any of the JCC's other personal trainers, please visit the membership office or talk to a trainer upstairs in the fitness center. I hope that you learned something new about the sport of CrossFit, and until next week, be well.

Bonus pic: Aaron's adorable son, Judah, workin' on those guns!