Tag: health

Extreme Running – feat. Trent Swanson

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This time of year you don’t have to look far to see lots of people taking to the streets and parks to run. There’s a multitude of apps and websites on how to get started with training for a 5k or marathon etc.

I reached out to one of the most avid runners I know, Trent Swanson, to get some insights on trail running specifically and some tips on how to find the best trails, fuel properly and what to wear. He also mentioned that he’s into “ultramarathons”, that is, running longer than 26.2 miles….(pretty cool)

Variety is the spice of life! So if you’re accustom to running on the sidewalk or street, change it up, grab a friend and try running a trail!

Trent Featured On Delmarva Life

1.

When and why did you first start running?

I started running trails about four years ago after running mostly roads for the first year of running. I started running in general because of a friend saying I couldn’t run during a holiday football game! I switched to trails due to the beauty of nature over the craziness of the roads.

2.

What benefits or changes have you noticed in your health and your life?

Running trails has benefitted me by improving my health through weight reduction, improvement in blood test results, decrease in back pain, better sleeping habits and less illness over the years.

 

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3.

How do you prepare for a long run/race and/or “ultramarathon”?

I prepare for marathons and “ultramarathons” (distances over 26.2 and usually starting at around 30 miles) by running around 40 to 50 miles a week, crosstraining by biking and rowing three times a week and resting a day each week. I also prepare by managing my hydration and fueling plans. Knowing how and what to eat as I run distances up to 100 miles.

4.

What foods best support distance running in your experience?

When you run distances beyond a marathon really good fueling is critical. Not only during training but also during the races. Healthy non-processed foods are ideal. Lots of fruits and vegetables and limited amounts of red meats. During the races themselves potatoes, pickles, and surprisingly bacon are high in my list for fuel. Beyond the marathon sugar and salt are also used to help fuel the run and so it is not uncommon to see items like Coke to drink and chips to eat on the course to give a boost of sugar and caffeine and that salt needed to continue. Of course these sugary and salty foods are avoided during training itself.

5.

Where would someone go to find out about the different trails on Delmarva?

Which trails are your favorite? Why?

There are some wonderful trails in Delmarva that can easily be accessed. Pemberton Park and Naylor Mill Park are two of my favorites! The trails are easy on the knees and the terrain is not difficult for beginners. I also recommend The Algonquin Cross County Trail where we hold our annual 50k race. Check out our website at:

www.alq50k.com

6.

What’s the best gear for trail running versus road running?

Road shoes can be used on the trails as long as the trails are not too rooty, rocky or difficult in regards to elevation change. If a trail is difficult due to these factors then a pair of trail running shoes made by Altra or Hoka are recommended. Trail runners could also benefit from using a hydration vest to carry their water and fuel and a nice GPS watch to track their running and to make sure they don’t get lost.

7.

What organizations are you a part of? Which ones would you recommend others join?

On the shore I’d recommend joining The Eastern Shore Running Club, The Algonquin 50k Facebook page and The Ocean City Running Club. I’d also recommend signing up for a short trail race to get a feel for the trails and the community

– Websites For Clubs –

Eastern Shore Running Club | Click

Ocean City Running Club | Click

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Benefits of running according to fitnessmagazine.com:

It’s good for your heart | It’s a killer leg and core workout | It counts as meditation | You can start now!

-Nora Kelley

Questions? Contact Nora

 

Crossfit Salisbury | (local box)

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My daughter and I joined Crossfit Salisbuy in August of last year. I thought it was about time I featured the two owners of the local affiliate:

Adam Blaney & Cameron Ball

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 The Crossfit General Rundown

“CrossFit is driving fitness into the future at warp speed.”

In 1995, Greg Glassman established a gym in Santa Cruz, Calif. CrossFit was formally established in 2000. The company’s first affiliate was CrossFit North in Seattle. By 2005, there were 13 affiliates. In 2012, a mere dozen years after the company started, there are 3,400 affiliates worldwide.

The program’s “jack of all trades, master of none” approach defines the strategy it uses to achieve fitness. Glassman’s early athletic experiences directly influenced CrossFit’s goal of achieving “greater work capacity across broad time and modal domains.” In CrossFit’s view, the goal is not to achieve specialized abilities and fitness that applies to one particular set of movements. The goal is general physical preparedness.

The CrossFit ethos holds that adherents train to enhance 10 key physical qualities: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

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– Adam Blaney –

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35 year old happily married father of two.

Teacher, gym owner and CrossFit practitioner.

My intro to Crossfit

Teaching at the time at Beaver Run elementary school. Working at the time with a guy by the name of Jason Cranford who was exposed to CrossFit by a colleague of his at a different school (would find out later this was in fact Cameron). Jason introduced me to it by showing me footage from the 2009 CrossFit games.  I was totally intrigued and along with Jason and Cameron started doing CrossFit.com workouts at the local World Gym at 6am each morning.  The competitive nature of CrossFit had me hook, line and sinker from day one.

First Location

After Cameron and I coached at CrossFit Ocean City for awhile we saw the opportunity to branch out and open Salisbury’s first affiliate. CrossFit Salisbury officially opened it’s doors in June of 2011.

Advice for Someone Interested in Trying Out CrossFit 

Don’t wait another day…don’t listen to those lies saying to “put it off” or here’s my favorite “let me train for awhile to get into better shape SO THAT I CAN start CrossFit”…CrossFit is the means to the end…you don’t have to be in amazing shape to start but in my opinion CrossFit is the very best way to world class health and fitness so don’t wait even one more day!

Personal Fitness Mantras 

You have to be disciplined and with that comes a need to stay motivated and inspired.  Have goals laid out and ever present in your mind so you have something to train for.

Fitness Tips  

Make it fun and also make time for it…no one is gonna do it for you and life is so busy so you have to be intentional to make time for your fitness daily.

For More On Adam: click

– Contact –

CrossFit Salisbury website (www.crossfitsby.com)

Email (crossfitsalisbury@gmail.com)

 

Special Dates for Visitors  

Every Wednesday during the Month of March will be Bring a Friend Day and guests who aren’t necessarily friends are welcome on these days as well…any class time offered during these days are available to guests obligation free

Festivus Games

Saturday April 21st.  CrossFit Salisbury is an official host site.  This is a beginner/novice competition.  Register at www.festivusgames.com

 

– Cameron Ball –

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Veteran, father of two and a married man.

Owner, gym teacher, Founder of Salisbury Barbell Club and Crossfit extremist.

My intro to Crossfit

I originally found CrossFit when I was deployed overseas with the Marines. I came home to find a colleague had discovered it and we started trying out workouts at work and at the World Gym in Salisbury. Not long after Adam joined us. The rest is as Adam described.

Interested in Trying it Out?

I would tell someone curious about CrossFit to just try it out. I could talk until I’m blue in the face but until you experience it for yourself there isn’t really a way to describe the feeling you get after and the first experience is different for everyone. I’m definitely the guy in the deep end of the pool saying, “Come on in! The water’s fine!”

Personally I try to emphasize all the positive things that come out of any type of exercise or training. Some people enjoy running or biking, or are into power lifting or body building. I think that if it gets a person up and moving it’s better than being a couch potato. I’m obviously bias to CrossFit as I believe that it is the best way to create a well rounded athlete. What we do as CrossFitters will improve your running, biking, power lifting and/or body building. There’s a reason that CrossFit and other high intensity workouts are trending so highly these days, it’s because they work. But those that want to specialize or even dabble in a certain type of exercise shouldn’t be chastised for it. I’ve seen the benefits of a person committing to CrossFit, they are both physical and emotional; and I don’t think there are many programs out there that can attest to that.

For More On Cameron: click

– Contact –

CrossFit Salisbury website (www.crossfitsby.com)

Email: camcrossfitsalisbury@gmail.com

Cell: 443-365-0160

 

-Nora Kelley

 

Thrive Through the Holidays!

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Balance

*noun |ˈbaləns|

How to thrive not just survive the Holidays with your fitness goals in tact!

This time of year can be crazy hectic! I swear every year that next year will be less crazy… maybe next year!!

Between year-end work to-do’s, holiday shopping, meetings/parties and family medical situations the past six weeks has been off the chain!

Below are my top five things to maintain balance and keep my physical and emotional self centered and calm:

1. Simple Meal Prep- keep basics like lean meats and veggies prepped for lunches or quick dinners.

2. Conserve Time- Shop online when possible and use that extra time to hit the gym. Or walk past every store in the mall even if you’ve already purchased what you need and park far away.

3. Always Have a Little Gas in the Engine- Eat before you go to a party or the mall for shopping. Never allow yourself to get stuck out and about without a healthful meal option on hand. It could be something as easy as an apple and some almonds.

4. Stay hydrated!- Often times people mistake hunger for thirst. So I carry at minimum a 24 oz water bottle with me everywhere. I generally drink a gallon of water everyday.

I remember reading an article years ago discussing this fact along with how most of the population is chronically dehydrated. I can’t remember where I read it otherwise I’d be sharing that detail. 

5. Enjoy some holiday treats- If you’re eating well throughout the day, staying hydrated and being active, then having a couple cookies or whatever your favorite treat is this time of year, then you’ll stay on track.

These aren’t earth shattering concepts. The key to success like most things is consistency and reevaluation. I don’t believe in New Years resolutions.

I believe in timing and momentum. Timing is more valuable than people think. Meaning that if you’re trying to crush a goal, figure out the best timing and start working towards it in phases. This will naturally build momentum to get you where you want to go!

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-Nora K.

Have Questions? Contact Nora

 

Thank You 

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August 21, 2017

Thank You

My first blog post…

Thank you for taking the time to visit NK Fitness and for reading my blog! My hope is that through the information on this site you’ll increase your personal motivation to improve your own health and fitness level!

The plan is that every couple weeks I’ll post new information and if you’ve subscribed you’ll be notified via email that new content is waiting for you. I want this to be tailored to the types of information you guys want/need to know around weight lifting, stretching, recovery, diets, supplements, staying fit while traveling etc.

I’ve been working out in some capacity for almost thirty years! Yes! I started using my brother’s Soloflex when I was 11 years old!

My most recent fitness adventure has been joining Crossfit Salisbury! I absolutely love it! I’ll always be drawn to the gym for traditional weight lifting but joining Crossfit has added some much needed variety.

As far as my diet is concerned, I usually eat very clean. Meaning little to no processed foods or added sugars. Lean meats, fish fresh fruits and veggies. Much like my exercise routine it’s good to mix things up regularly.

To prepare for the photos you see on this site I reached out to Justin Pryor who’s a personal trainer and nutrition coach to tweak my diet. In addition to Justin’s nutrition coaching and personal training, he owns The Supplement Shop on Main Street in downtown Salisbury. More about Justin and his Supplement Shop can be found under the ‘Ask the Pros’ tab. Justin’s contact info and mini biography are there if you’re interested in working with him yourself. Getting an outside perspective on your diet can be life changing.

Trying out Dr. D’Adamo’s “Blood Type Diet”…

For the past month I’ve been exploring blood type based diets. I was totally surprised by how much your blood type effects the food you should eat. This is such an awesome example of knowledge equaling power!  If you don’t already know your blood type I highly recommend you find out and then look up the foods you should avoid or eat more of and why. I’m AB positive and here’s what I read about my blood type below:

[“Found in less than 5% of the population, AB is a rare blood type. Formed as a result of the intermingling of Type A and B, Type AB is advised to enjoy a diet with a balance of lean protein, organic vegetables, and grains. Type AB’s health challenges focus on autoimmune diseases and age-related cognitive issues. Following the Type AB lifestyle tips, such as routinely engaging in both vigorous and calming exercise to burn off excess adrenaline, helps to bring the mind and body into focus.”] – 4yourtype.com

~MY DIET PROFILE FOR AB~

Avoid: Chicken, Corn, Kidney and Black Beans, Buckwheat

Beneficial: Tofu, Seafood, Greens, Kelp, Dairy

Here’s a link for more information so you can learn about your blood type:

Blood Type Diet Official Site

So send me your questions and comments. Constructive criticism is welcome!

Signing Off…

Two things you can do right now to improve your diet and therefore your health: drink more water and consume less sugar today! I’m constantly asked about weight loss tips. The two things I just listed are my first response. No gym or prep required. In future posts I’ll be discussing the dangers of refined sugar but you don’t need to wait for that to know that it’s one of the worst things you can consume!!

 

Before starting an exercise or diet program you should consult your physician!*

-Nora K.

Have Questions? Contact Nora