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!