Obviously, everyone knows how to run, swim and ride a bike, but when it ... Read more »]]> We know that there are many people interested in training for and competing in a triathlon. It’s the ultimate test of endurance for any athlete and whether you win or not, the satisfaction lies in actually completing the race.

Obviously, everyone knows how to run, swim and ride a bike, but when it comes to the latter — especially in a triathlon — there’s more to riding a bike than you might think. Riding a bike designed for a triathlon is nothing like riding a traditional bike.

The major difference lies in the geometry of the frame; specifically the seat tube angle. For a traditional bike, the seat tube angle is usually 72 degrees. However, on a triathlon bike, the angle is usually between 76 and 78 degrees.

The steeper angle of the triathlon bike places the rider in a more aerodynamic body position by pushing them further forward.

This is just some basic info and there is certainly much more to riding a bike designed for triathlons. As such, we’ve provided a very cool video for you to watch (thanks to Core Power Crew member Ken Chin for the tip!) which tells you everything you need to know about riding a bike designed for triathlons.

Enjoy!

Body mass is calculated this way: (weight in pounds) / (height in inches) ... Read more »]]> Most times, people measure fitness using BMI, or body mass index. It’s a formula that is used to gauge if people are overweight or obese and if so, what health issues they could face down the line as a result.

Body mass is calculated this way: (weight in pounds) / (height in inches) (height in inches) x 703. It’s a straightforward equation that measures an individual’s body fat by comparing their height and weight.

After that, people fall into four different categories:

• 18.4% or lower = underweight
• 18.5% to 24.9% = normal weight
• 25% to 29.9% = overweight
• 30% or higher = obese

But does this formula really tell the whole story? According to MensHealth.com, it does not. The online version of the popular magazine takes an in-depth look at the BMI and cites a few issues with it.

The first is that the body mass index wasn’t designed to judge an individual’s weight, but the weight of an entire population. Secondly, the formula was created to determine the body mass of men, not women. Lastly, the BMI doesn’t differentiate between fat and muscle.

The article itself has some more great information and history into BMI, so be sure to check it out!

Fitsugar.com put together ... Read more »]]> 3.1 miles doesn’t seem like a very far distance to run, but if you’ve never done it, it may as well be 300 miles! But if you’re one of those people who routinely run 5K’s and are serious about getting faster, then you’ll definitely find this post beneficial.

Fitsugar.com put together a great list of tips of things to do during training for a 5K and on the day of the race itself. We’ll share the pre-race training tips with you here, but make sure you visit the sit and read the rest of the post for things to do on race day as well. Happy running!

During Training

Add Speedwork: If you want to run a faster 5K, then you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you’re new to speedwork.

Add Short Uphills: Hills require strength and endurance, so if you practice them during your training, then you’ll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about 6 to 10 percent incline). Sprint up for 10 seconds, and then walk downhill backward to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It’s a surefire way to stronger, faster legs.

Incorporate Strength-Training Moves that Target Your Shins, Calves, Quads, Glutes, and Core: Running alone won’t increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows.

Become Familiar with the Route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), then practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are tackling it for the first time.

But did you know there are some common misconceptions about cardio that may be keeping you from seeing the results that you’re looking for? Shape Magazine put together ... Read more »]]> Everyone knows that one of the best ways to slim down and lose weight is a healthy amount of cardio. That’s why we run, right?

But did you know there are some common misconceptions about cardio that may be keeping you from seeing the results that you’re looking for? Shape Magazine put together a great post called ‘8 Cardio Myths That Are Making You Fat’ to help you lose more weight and make our cardio workouts more effective.

As always, we’ll share a few of them here, but be sure to head over to their site and check out the rest of these great tips!

Skip Strength Training and Focus Only On Cardio

All cardio and no strength isn’t just boring, it may cause you to burn fewer calories overall. “Strength training builds lean muscle mass, which both increases your metabolism and decreases fat,” says celebrity trainer Elizabeth Hendrix Burwell, co-owner of High Performance Gym. “So the more muscle you build, the more calories you burn on a day-to-day basis.”

Do Cardio First, Then Hit the Weights

This age-old question is about as common as the chicken-or-the-egg conundrum: Should you start with cardio or strength training? “If you’re hitting the treadmill for an intense cardio session and then plan to hit the weights afterward, you’ll have little left in your tank to make your resistance training count,” says Lindsay Vastola, a certified trainer and founder of Body Project Fitness and Lifestyle. When it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each on separate days, Vastola says, so you can give both your all and burn more calories in the process.

Doing Cardio on an Empty Stomach Burns More Fat

You can’t drive a car without gas, so why expect something different from your body? The trouble with this theory is that the large muscles that power you through your cardio exercise rely heavily on a combination of carbs and fats for energy. When you run or bike on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, not to the fat in your fat cells to energize your workout, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University. This strategy could completely backfire, she adds, as you may become hyperglycemic and low on hydration, which can cause you to cut back on the intensity or stop before you’ve put in the 40 to 50 minutes research has shown is necessary for your body to burn fat.

We’re all looking for ways to either tone our body or get stronger in the process. And many times, we usually focus on specific areas — whether it be problem areas or areas of our body’s ... Read more »]]> Here’s a great upper and lower body workout put together by Core Power Crew member John Wayman

We’re all looking for ways to either tone our body or get stronger in the process. And many times, we usually focus on specific areas — whether it be problem areas or areas of our body’s we’d like to improve upon.

One of the advantages that we have here at Core Power is being associated with both athletes and personal trainers and adding them to our team because they fit the identity of our brand and the purpose behind our product. To that end, we’re fortunate enough to have a great workout shared by one of our Boston-based Core Power Crew members who is a personal trainer and runs his own bootcamp program called Beantown Bootcamp.

This workout is great for people looking to build both their upper and lower bodies and if you try it, make sure to drop us a note telling us how much it benefitted you. Enjoy!

Benefits

• Workout can be performed anywhere
• Simple but effective
• Great for busy people
• No equipment needed

Instructions

Perform 8 Exercises in the following order to complete 1 set. Perform each exercise for 30 seconds. Try and jump from one exercise to the next with approximately 15 seconds rest between each.

Sample Workout:

1. Push Ups: Start in the up plank position with hands positioned slightly wider than shoulder width. Draw an imaginary line past finger tips. While keeping core tight, bend your elbows and control the lowering of your body.  Keep head tilted slightly up. Drop and cross chin by the imaginary line at finger tips and attempt to get chest close to the ground. Make this exercise easier by performing on knees.
2. Side Plank w/ Leg Lift: Lie on side and bear weight on elbow with shoulder positioned above. With legs straight lift hips and trunk off the ground sideways so weight will be distributed on the side of the bottom foot and elbow. Perform repetitions of lifting top leg up and out to side against gravity. This exercise can be modified by bending bottom knee and weight bear through the knee instead of side of foot.
3. Plié Squats: In a standing position keep arms parallel to floor and  position your foot stance wider than hips. Turn toes outward to a comfortable position. Maintain weight on your heels and sit back towards a stable chair. Only let your butt tap the chair and then rise back up to standing. You can make this exercise harder by holding dumbbells in your hands or if you don’t have any grab a couple of soup cans. Make easier by partially squatting towards chair.
4. Fire Hydrants: Get on all fours (hands and knees with knees bent). While keeping core in a neutral position, lift one leg out to the side with the knee flexed and squeeze muscle on outer hip. Hold at the top for 2 to 3 seconds, and then repeat on the other side. Alternate sides throughout the exercise.
5. Superwoman: Lay on your stomach. Keep arms out straight in a superwoman flying position. Repeat repetitions of lifting (all at the same time) arms, head, chest and legs off the floor..
6. Plank Climbers: Lie on stomach and get into a plank position on feet and elbows. Keep core in a neutral abdominal position. Lift right elbow off ground and position right hand where the elbow was. Push body weight up and straighten arm. Do the same with your left arm and now both arms will be straight. You will now be in a plank on hands. Next bring right elbow back to the ground, then left. Repeat the same process but just alternate and start with the left arm. To make this exercise easier modify by weight bearing through knees instead of feet.
7. High Knees/Marching: Just like jogging in place except try to alternate lifting knees high close to hip height. Make easier by taking it slower and march in place. .
8. Chair Dips: Use chair positioned against wall. Sit on chair and position palms of hands wide on chair seat next to your hips. Keep your knees bent at 90 degrees feet flat on floor. Lift your butt forward off chair and try to lower yourself in front of chair using your arms to lower yourself, then push back up so that your hips are level with the chair seat. Your legs just go along for the ride and knees can stay bent at 90 degrees. Attempt to bend elbows no lower than 90 degrees before pushing back up.

Rest 1 to 2 minutes and then perform the 8 exercises for 2 additional sets. The entire workout will take you approximately 25 minutes.

John Wayman is a ACSM Personal Trainer, Licensed PTA and Owner of Beantown Bootcamp. He has run 8 relay races, 10 marathons, 15 Half Marathon’s and 2 Tough Mudders. John is a Core Power Crew Member and loves hanging out with his beautiful wife and two dogs in his free time. Follow John and his crew on Facebook. John’s motto is three or less drinks a week, but we have spotted him drinking a few more Chocolate Core Power’s a week then that.

Paul Kim, a certified personal trainer who in just nine months totally transformed his body by taking his body fat count from 17 percent to ... Read more »]]> Fitness apps have totally changed the way that we work out, but there is one app on the market that may just completely revolutionize our exercise regimens altogether.

Paul Kim, a certified personal trainer who in just nine months totally transformed his body by taking his body fat count from 17 percent to five, developed the Alpha Trainer personal training app that launched on the Apple iTunes App Store for iOS users, and on the Google Play store for those with Android devices.

The app can be used to create a personalized 14-week training plan, and can customized to fit user’s individual workout needs. It even allows you to focus on workouts for certain areas of your body such as your midsection or your thighs. Additionally, the app also has a social motivation feature that allows you to invite friends who can then give you encouragement with each achievement, and it even has exercise demos from Kim himself, who was a 1999 runner-up in the Mr. Korea bodybuilding competition .

“This is something that I believe passionately in,” Kim said in an interview with VentureBeat. “I came up with this as I did my own body transformation.”

Alpha Trainer is free for the first four-weeks of your customized 14-week training plan. After that, you can buy an “Elite” subscription to finish up your program. Still, four weeks is more than enough time to see a change in your body and if you do, it’s certainly worth making an investment in the app to finish up your plan.

Make sure you check out Paul Kim’s blog for more great fitness workouts and tips!

* images courtesy of Alpha Trainer/Paul Kim *

Self ... Read more »]]> Many of us work out for different reasons, but one common reason people hit the gym is to flatten their tummy and tone up those abs. Nobody wants to be round in the middle and therefore, a lot of work people put in the gym is dedicated to their midsection.

Self Magazine recently posted a few exercises that you can do to firm up your abs in, get this, five minutes! Exercise physiologist Michele Olson has dedicated a chunk of her career to discovering the fastest, smartest way to firm your abs, and here are a few workouts she suggests. There’s more, but you have to read the rest of the article for the remainder of these awesome exercises!

Workout One: Get Up, Roll Up

Lie faceup with right leg extended, left knee bent with left foot flat, left arm above chest and right hand gripping left arm, elbow out. Engage abs and slowly roll up (as shown). Return to start. Do 12 reps; repeat on opposite side.

Workout Two: Climb & Curl

Lie faceup with legs extended; raise right leg and place hands on sides of thigh. Sit up slowly, rolling through spine, engaging abs and walking hands up leg as you rise (as shown). Reverse movement to return to start. Do 12 reps; repeat on opposite side.

Workout Three: Yoga Boat

Lie faceup with legs in tabletop, arms at sides a few inches off ground. Engage abs and sit up, reaching arms up in front of you (as shown); hold for 1 count. Reverse movement to slowly return to start. Do 12 reps.

Now it’s your turn!

What did you think of these exercises? Do you know of any other ab-busting workouts?

Let us know in the comments, via Twitter or on Facebook!

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Shape Magazine has an awesome post on low-impact exercises you can do while recovering from your ... Read more »]]> Injuries are an unfortunate reality for any athlete or competitor. At some point, if you play a sport, you’re going to get hurt. But thankfully, an injury no longer means you have to slow down your workouts!

Shape Magazine has an awesome post on low-impact exercises you can do while recovering from your injury (depending on the injury, of course) and still burn those calories. We’ll list a few of them here, but be sure to check out the rest of the article for more!

Barre Workouts  – You may not think of them as cardio, but in addition to toning your muscles, many barre-inspired workouts can also torch plenty of calories and boost your metabolism! Ballet-inspired workouts that combine the use of light weights with sculpting moves done at a cardio pace can have you burning up to 650 calories per class, says Laurie Alfano, director of education for Xtend Barre, a barre program that incorporates cardio sequences before each sculpting circuit to increase calorie burn by as much as 20 percent.

Aqua Zumba – Dancing around in water may seem a little silly, but it’s one serious calorie-torching (and refreshing) workout that’s also super entertaining! The water creates a safe, low-impact environment that’s easier on your knees, feet, and hips than hard dance floors, while also providing extra resistance during your moves—meaning those dance numbers provide both cardio and strength benefits, says Kim Truman, a certified personal trainer and fitness instructor. Adding the sizzling energy of Zumba to water creates a low-impact, calorie-blasting combo (about 700 calories an hour) that offers plenty of freedom and fun, she says.

Swimming – Injured or not, the total-body benefits and calorie burn of swimming (about 716 calories an hour) make it well worth seeking out a pool! “The resistance that the water provides makes movements more challenging, enabling your muscles to work hard while simultaneously reducing the impact forces on your joints,” Matthews says. “Plus, because this type of activity uses your entire body, you get a great bang for your buck—swimming improves your cardiorespiratory fitness while also strengthening everything from your arms and back to your core and legs.”

If you’ve been thinking about taking a hot yoga class, there are a few things you need to know in ... Read more »]]> Hot yoga (or Bikram yoga) has become increasingly popular with many people these days. Fans of the practice say that it facilitates stretching, increases range of motion, removes toxins and promotes weight loss.

If you’ve been thinking about taking a hot yoga class, there are a few things you need to know in order to remain safe amid the heat and humidity of the yoga studio. SparkPeople compiled a great list of tips for those who are beginners to hot yoga and should prove very helpful.

Check a few of them out here, but be sure to take a look at the rest of the post for more great tips!

1. Be safe - Decide if it’s right for you. Hot yoga is unsafe for anyone who is pregnant, a child, over the age of 60 (without a regular yoga practice), or suffering from medical conditions that would make it unsafe to exercise. If you have diabetes, any issues with high or low blood pressure, or are prone to dizzy spells, choose another type of yoga class.

2. Take a rest - If you feel lightheaded, dizzy or otherwise ill at any point during the practice, take a break. Sit down on your mat, go into child’s pose, or step out of the room. (Note: Some teachers lock the door or refuse to let students leave the room after class has begun. While it is not good manners to saunter in and out of a yoga studio during class, when you’re sick or really need to use the bathroom, it’s fine to leave–just be discreet. Sure, you might let a little heat escape the room, but passing out in the middle of tree pose would surely cause a bigger interruption!)

3. Listen to your body - Only you know how far you can comfortably push your body. Listen to those signs that your body offers you. Don’t feel the need to “keep going” in a pose if the intro level is enough of a stretch and challenge for you. Your yoga practice is yours and yours alone. Quiet the ego–that little voice that tells you to push harder when you know you could risk injury–and just breathe and enjoy being where you are now.

4. Dress for it - Hot yoga is not the time to be modest. No one is there to judge you, and no one looks his or her best when dripping in sweat. Wear tight-fitting clothes, as looser garments trap heat. Some people prefer to wear pants or capris so they absorb the sweat and keep it off your mat; I would much rather have the sweat on my mat than have sweaty clothes covering any more of my body than is necessary! Tank tops are a great choice, as they allow for better range of motion and generally stay in place better than a T-shirt. I highly advise you against wearing regular cotton clothing. Once drenched in sweat, it will feel heavy and clammy against your skin. A moisture-wicking headband (I likeBondi Bands) is a must for keeping sweat from dripping in your eyes. That’s a surefire way to break your concentration!