10,000 steps and 2,750 calories a day in activity…

It’s much more likely that you won’t even come close each day if you’re not making a concerted effort.  Consider an activity tracker like the Misfit or Basis B1.

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Ahhhhh…more rain…and more rain…

Find a treadmill, SkiErg, Rower or just stay under the covers “b/c when you’re sleeping you’re not eating and when you’re not eating, you’re not getting fat.”  -Steven Bubel.

Training For Hypertrophy

https://www.dropbox.com/s/gkaozvxi9i2kjrw/Training_for_Hypertrophy_PDF.pdf

Happy Veteran’s Day Weekend to all Veterans and Veteran’s Families – Thank You for Your Service!

The Importance of Rest & Recovery

www.uncommonathleteinc.com

Stronger, faster and frequent!  That describes how your workouts have been for some time now.  Gains and success have been the norm.  You’re determined to achieve and/or maintain an Uncommon level of health & fitness.  Good for you!  EXCEPT, wait a sec, you’re telling me you feel like crap all of the time, you’re chronically fatigued and you’re actually getting weaker in addition to other physiological and psychological symptoms that are becoming more pronounced with your continued effort?   Well, that doesn’t sound right!  Hmmm…in fact, that is completely opposite of what you should be experiencing based on your efforts.   Stronger, faster and frequent equals more…and more is better right?

As right as it sounds it is often times WRONG.  Without proper periods of rest/recovery, appropriate nutrition (right type of Protein, right kinds of Fats and Carbs) and reasonable sleep you’re very likely spinning your wheels while going nowhere fast or perhaps even 1-2 steps back.  That’s right.  As counter-intuitive as it seems, more is not better in the world of human performance.  At Uncommon Athlete it’s ok to be uncommon in your efforts.  In fact, we encourage it and even require it to a degree.  So too, do we encourage an uncommon (read: counter-intuitive) approach to recovery.  In fact, facets of recovery are included in every single workout we program for our clients in the form of warming up, mobility drills & stretching (both dynamic and static) and cool down actions.  What we can’t demand but will certainly never stop preaching at Uncommon Athlete is the need to REST.  Just like NO means NO…REST means REST.

What is overtraining?  In the scientific literature, overtraining is referred to as overreaching, under-recovery, etc.  If you’re the type that needs a specific definition then consider overtraining any increase in volume and/or intensity of exercise training resulting in short & long-term performance decrements.  Overtraining results in fatigue, due in part to a lack of proper rest and recovery. (Sports Med, 1997).  Quite frankly, the condition of being overtrained/under-recovered can get ridiculously complicated and way too esoteric in description when referencing specific affects within the neuroendocrine system based on the type of training i.e. endurance vs. resistance and the neuroendocrine response…blah blah blah.

So, to keep it simple for you, we at Uncommon Athlete have by and large assumed the responsibility for keeping our members a safe distance from becoming overtrained by programming not only the day-to-day efforts but also by “dialing down” periodically, the intensity of some of our UA programming.  We at Uncommon Athlete are in essence protecting you from yourself!  If you’re a consistent UAer then the plan works perfect.  Better adherence equals greater results in the aggregate.  Ultimately, life IS an aggregate event.  Rest/Recovery is too often an under-appreciated variable in getting more out of your uncommon efforts and thus more out of life.

“You cannot be common, the common man goes nowhere; you have to be uncommon.” – Herb Brooks

www.uncommonathleteinc.com

Simple Fitness Tips for Travelers by Mike Manning

Fitness on the Go- Tips for Travelers
Travel can be stressful. The more you travel, the harder it can be on your overall health. In fact, research indicates that those who spend 20 or more days a month away from home have much poorer overall health than those who travel infrequently, and the occurrence of obesity for frequent travelers is also considerably higher.
Of course, you can focus on working out and getting fit during the time you spend at home. It will also help you to make some plans for exercising when you travel. Start by researching the area where you will be traveling. If you belong to a health club at home, learn whether you will be able to gain access to a local gym at your destination. If you have the option of booking your own accommodations, look for a hotel that offers fitness amenities such as running trails, in-room fitness videos, a Zen room or workout sessions in their fitness center.  Prior to a recent trip to San Francisco I wanted to not only make sure that my stay would be comfortable but I also wanted to ensure that I would be able to keep up with my fitness goals while I was there.  I did some research on some review sites in order to find the right hotel for myself.  I was provided with a list of hotels in San Francisco that were ranked in order according to price and amenities.  This made the decision process much easier and I was able to pick a hotel that fit my budget, fitness and lodging requirements.
While journeying to your destination, stay limber by doing some stretching and basic chair exercises. This will help you avoid cramping, swelling and other discomfort frequently experienced by travelers on long drives or flights.
When traveling, keep an eye open for fitness opportunities. You probably won’t have an hour or two each day to devote to working out at the gym, but you can get good exercise in other ways. Get up early and run for 15 to 20 minutes before breakfast. At your hotel or meeting venues, take the stairs instead of an elevator or escalator. Keep a water bottle with you at all times to help you remain hydrated and lubricate joints that may become stiff from sitting in long meetings. If you have a tight schedule of meetings, get some exercise during short breaks. Find a secluded spot and knock out a few crunches, pushups, lunges and basic stretches.
When it comes to fitness, small things can make a big difference. At dinner with clients, choose water with lemon instead of a second or third cocktail. Pass on dessert or select fresh fruit. If possible, walk back to the hotel instead of riding in the car. You’ll notice the difference in how you feel, and you’ll return home less exhausted as well.

http://mikemanningmusings.blogspot.com/

Fitness through Movement…

http://vimeo.com/62284566