for Triathlons and Multisport Events
by: Allison Cooper (Empire Triathlon Club)
sport of triathlon has seen tremendous growth in the last decade,
as evidenced by the increasing number of everyday athletes choosing
to compete in multisport events. Triathlon allows for more interesting,
varied training regimens and less overall stress on the joints
While athletes have historically
competed in all three sports individually, or as part of a relay,
clubs and teams are becoming increasingly popular as a way for
athletes to develop their skills in an unintimidating, supportive
environment: "Training and racing alone can be very lonely.
Our coached group workouts are not only instructional, but provide
a great social atmosphere," says Empire Triathlon Club Coach
and Co-Founder, Alison Cooper, who has been competing in triathlons
for 10 years. The Empire Tri Club based out of NYC, for example,
caters to total beginners as well as more advanced athletes.
While the thought of having to
train for and compete in not one but three different sports in
one race can be somewhat intimidating to many of us, it doesn’t
have to be. Alison Cooper and Jess McDonald, Co-Founders of the
Empire Tri Club, help us understand the different types of triathlons
and offer up some advice as to how to choose the race that is
best for you.
There are 4 major distances of
triathlon: Sprint, Olympic (sometimes referred to as International
or Standard Distance), Half Ironman (Long Course), and Full Ironman.
A 5th distance, known as a Super Sprint, is becoming increasingly
popular on the racing circuit and it is slightly shorter than
a traditional Sprint distance. Believe it or not, there is actually
a Double Ironman for the ultra hard core.
The common denominator, however,
is that all triathlons consist of a swim, bike and run portion
of the race, and always in that order. The breakdown of distances
is roughly as follows, and your finishing time will always include
the “transition” period in between each component:
¼ mile swim, 6-8 mile bike, 1-2 mile run Sprint: ½ mile swim, 15-mile bike, 3-mile
run Olympic or International Distance: .93 mile swim,
24.8 mile bike, 6.2 mile run Half Ironman: 1.2 mile swim, 56 mile bike, 13.1
mile run Ironman: 2.4 mile swim, 112 mile bike, and a
marathon or 26.2 mile run
Swimming is often the biggest deterrent
for people wanting to try a multi-sport event. But not to worry,
if you don’t swim, duathlons (run, bike, run) can be a great
option! In either case, the best way to get involved in triathlons
or duathlons is to join a club. That way you get the training
and instruction you need and the social element of meeting like-minded
individuals at your ability level. It’s the best of both
worlds and can turn a grueling or intimidating training regimen
into a fun, fitness activity with friends!
Once you decide what distance
is right for you, it’s important to consider some other
factors that will help you determine which race to choose. Course
conditions (including hills, temperature and elevation) will have
a major influence on your race. When selecting a race, consider
the differences in course conditions. When and where you do most
of your training is another important factor. Here we explain
a few of the things to look for when choosing your race.
Terrain: Hilly vs. Flat
Generally speaking, you will be faster on a flatter course. A
flat course will also be less demanding, especially for someone
who’s just looking to finish the race. If you live in an
area where there are many hills, remember you may have to travel
if you want to race a flatter course.
On the flip side, when you ride
a hilly course, the downhills actually give you a chance to relax
and take a break from pedaling. When you ride a flat course however,
you won’t have as much opportunity to coast, so your effort
is more constant. Hills often break up the course making it a
bit more interesting and scenic.
Warmer vs. Cooler Temperatures:
How well do you handle the heat? If you don’t like hot temperatures,
then don’t plan to race in Miami in July. If you don’t
like the cold, it’s best to select a race later in the summer
so the bulk of your training doesn’t fall in the coldest
months of the year.
Look up the average temperature
for the time of year in the location you wish to race so you have
an idea of what to expect. Also, find out what the race conditions
have been in recent years, and talk to people who have been there
to get first hand feedback.
Climate & Altitude:
Triathlons are booming all over the world. It’s a great
way to travel and explore new areas. But keep in mind, it will
take your body a few days to acclimate to changes in climate,
altitude, and temperature. If you’re racing in a warm climate,
your body may not be used to the sun, so make sure to stay hydrated,
wear sunscreen and bring protective gear like sunglasses and a
hat! If you see salt residue on your body or clothes, it’s
a sign that you’re losing sweat, and need to replenish salt
The air quality is different from
sea level to altitude, so you may experience shortness of breath
if you train in NY but race in Boulder, Co. You may have to adjust
your expectations and race plan, to account for differences in
Different Bodies of Water:
The triathlon swim is always the first leg of the race. However,
where you swim will differ from race to race, and so will the
conditions. Find out if your race starts out in a pool, lake,
ocean, bay or other body of water.
Also discover if the swim is in
a salt water or fresh water venue (salt water will make you more
buoyant). Is there a current or will the water be still? Are waves
a factor such as in open water or a bay swim? If you are new to
triathlon, and swimming is not your strength, we recommend choosing
a race with a more gentle swim portion.
If you have an opportunity, swim
the course (or similar course conditions) before race day. Also
find out if your swim starts in the water, or on land. In some
races, you may enter the water off a boat or pier. Bottom line,
know the course so there are no surprises on race day!
The Empire Triathlon
Club is New York City's premier race, training and social
club for triathletes of all ages and abilities. The club was established
to provide a community for like-minded individuals who are passionate
about fitness and sport and enjoy competing in triathlons at various
levels. They offer both group race and training support as well
as individual, customized coaching and personal training services,
so our members can compete to the best of their ability and have
fun while doing it! Empire provides social, educational and athletic
events, where city-dwelling fitness buffs can meet and connect
with others who have similar goals and lifestyles.
have gone on crash diets, exercised to the best of your capacity
and ability but are simply unable to get rid off that stubborn
fat that’s been troubling you for some time. The point is
that neither did the fat happen overnight, nor
will it burn off in twenty four hours. The idea is to reorganize
your lifestyle by slowly lowering calorie intake while increasing
physical activities through workout regimens and auxiliary exercises.
An effective way to get rid of
stubborn fat is to covert four large meals into eight smaller
meals while snacking on fiber rich foods like nuts and fruits
in between. Your body metabolism remains on the higher side throughout
the day while the fat slowly burns off. Just stay off white sugar,
white breads, pizzas and other fast and processed foods. Eat fresh
and try and prepare your own meals. The very hassle of having
to cook will put you off food.
Since the main thing on your mind
is weight loss, whatever you eat has to be in small portions,
especially sweets. Avoid cream-laden cakes and pastries which
can be substituted by fruits and berries or low-fat yogurt or
ice cream. Remember, it is absolutely imperative to go for a high
fiber diet as this cleans out the intestines and encourages smooth
bowel movements which in turn help shed stubborn fat.
A planned, rigorous workout everyday
is a must to shed stubborn fat. Exercising turns fat into muscle
and helps you to reduce stress which indirectly is also responsible
for fat accumulation. Cardio, aerobic and weight training exercises
are proven ways to reduce weight. Walking on an incline, which
provides resistance, is also effective as against a flat surface
which proves useful for weight loss in the long run. Try using
a walking machine and gradually increase the incline degree and
speed to sweat more and thus, lose weight. This, if done for a
period of fifteen minutes in a day extended to twenty or twenty
five minutes really helps in burning fat.
Spreading out your calorie intake
will help you lose stubborn fat also. This is because your energy
and blood sugar levels will even out due to a higher body metabolic
rate. Spreading out calorie intake also aids digestion, absorption
of vital nutrients and ejecting body wastes, which add to weight.
This is difficult initially, but once you get into the habit,
the stomach size starts shrinking internally after a period of
time and your belly feels full even if you eat a small meal. These
steps, if followed over a time period create a thermo genetic
situation whereby the body generates its own heat to burn fat.
So go on, try them out to achieve the best results.
Dr. Saman Bakhtiar
Fitness Concepts, Inc.
14682 Central Ave
Chino, Ca 91710
is the 2008 OBOW Presenter of the Year award winner, the 2004
Can Fit Pro International Presenter of the Year, the 1999 International
IDEA Fitness Instructor of the Year, a National and World Aerobic
Champion, a Gatorade sponsored athlete, and a five star presenter
for IDEA. She is an advisory board member, an international presenter,
author, motivational speaker, video personality, and CEC provider.
Mindy is the creator and lead talent
behind Gliding, the Gliding discs exercise program. She is a master
trainer for Schwinn Cycling and BOSU, and is on the pro development
team for Bosu, Corepole, and Body Bar.
Mindy is the creator and owner
of FitFlix Productions. She has authored numerous articles, stars
in over 80 instructional videos, and is currently involved in
development for educational videos and programming for leading
Mindy is the host and spokesperson
for the 6 Second Abs, Gliding, and Orbitrek Elite infomercials.
She was a finalist for the 2004 Infomercial Host of the Year for
The 6 Second Abs infomercial which held the #1 spot in the country
for 9 weeks in 2004 and maintained the top 10 position for all
Mindy donates her time and talents
regularly to numerous charities and nonprofit organizations.
Mindy and her husband/ business
partner Bruce have three boys and live in Santa Cruz, California.
Mindy" Upcoming Events:
Mindy will be at the AFPA conference in May and the SCW conference
in May .
Mindy's new program, 360miracle,
has just been released. It's a wonderful fitness and eating plan
program for real women !!! http://www.360miracle.com
Home & Travel Resistance Training
Workout with a FITSTRAP & Lebert Buddy System
Kids Health & Fitness Article:
Getting Your Kids Up,
Out and Moving: Fighting Childhood Obesity by Derrick Wilburn (Author, Trainer, Coach,
and Educator) *** Special Offer Available at the End of this Article***
of America’s obesity problems are everywhere. From television
to radio to magazines, we are constantly reminded that Americans
are getting fatter. This is certainly true of our children. And,
you don’t need to be a rocket scientist to figure out why.
The combined effects of poor nutritional habits and technology
based recreation are enemies to children’s health.
Consider this statement: “An
effect of advancement in technology is the removal of human effort
and motion.” Technology, though advancing our society in
many ways, is, at the same time, turning us soft in the middle.
If you’re over 30, chances are you used to go outside and
play “kick the can,” climb trees or ride a bike for
fun. Most adults can remember the days of having to actually get
out of their cars to put their garage doors up—our children
Today’s children are growing
up in households with two or more cars, two computers, three televisions,
and four fast food restaurants within a mile of home. Personal
computers, iPods, Game Cubes, X-Boxes and televisions fill many
children’s recreation hours.
Current estimates say that between
television, video games, and personal electronic devices (including
personal computers), kids from 2-18 spend an average of 38 hours
a week sitting in front of some sort of screen. That’s a
full time job!
Unfortunately, things don’t
look much better in the area of nutrition. In 1987 an average
of 225 commercials were shown on network television during Saturday
morning cartoon hours. By 1999 that number had grown to 997. Leading
the pack are commercials for the likes of Cap’n Crunch,
McDonald’s and Kool-Aid. Q: Do you know what most kids in
this country report as their favorite vegetable? A: French fries
What all this means is that kids
and parents today need more and better professional instruction,
education about proper nutrition, and outlets for exercising their
Kids need regular physical activity
in their lives. The list of benefits associated with regular exercise
is too lengthy to consider publishing here. Regular physical activity
builds strong bones and muscles, stimulates brain activity, assists
in maintaining a healthy weight, improves coordination and posture,
increases the likelihood that they will experience fewer health
complications as adults, decreases the possibility of suffering
from depression, on and on.
According to the 2005 dietary guidelines
from the Department of Health and Human Services, children ages
two years and older should be getting a minimum of 60 minutes
of continuous, moderate to vigorous exercise, on most if not all
days of the week. With so many school districts having to eliminate
physical education from their curriculums due to under funding,
you can no longer depend on that physical activity happening while
they are at school.
So what can you do? Here are a
few tips to get your kids up, out and movin’:
Limit the number of hours kids can watch television, play video
games, chat online or talk on the phone to friends each day.
2. Establish a routine
We know kids thrive on routine and for most aspects of their lives
they probably already have one in place. Incorporating physical
activity into that routine each day ensures the necessary time
is set aside.
3. Follow their lead
Some kids like structured organized sports while others prefer
dance or gymnastics. A few would even prefer to just hang with
friends bike riding or playing basketball. Every kid is different
and some time may be necessary figure out their strengths and
interests. Be attentive and support their choices. It doesn’t
matter which activity they choose, as long as it’s providing
4. Do as I say and as I
Practice what you preach. Nothing will make a greater impression
on your kid than seeing you being active yourself and making healthy
5. Keep it fun
Try not to make it a chore or a punishment that they “have”
to do. Join in and spend some time remembering what it was like
to be a kid. Both you and your child will have fond memories of
Mom challenging them to a jump rope contest or playing a game
of catch with Dad for years to come.
Healthy Summer BBQ Recipe:
Greek Chicken/Turkey Burgers with Roasted Beet & Pear Salad Submitted by Benson Goodwyn (Ben's BBQ
Chicken or Turkey Burger (Serves 4)
2 lbs ground chicken or turkey
2 tbsp chopped fresh mint
2 tbsp chopped fresh oregano
5 cloves garlic, minced
2 tsp finely grated lemon zest
1 tbsp fresh fine lemon zest
1 tbsp extra-virgin olive oil
4 buns or 2 large pitas
Salt and pepper to preference
Combine above ingredients thoroughly. Form four balls...press
them into patties about a 1/2 inch each. If you can, place on
a waxed paper- lined tray and refrigerate for about an hour. Grill
burgers until juices run clear about 6-8 minutes each side.
Warm buns or pita if you choose and serve with lettuce, tomatoes,
cucumber, avocado and crumbled feta cheese. Messy but good.
Beet and Pear Salad
2 beets (blanched)
2 pears (fairly ripe)
1 tbsp honey
1/4 fresh squeezed orange juice
2 tbsp vegetable oil
2 scallions, thinly sliced
1 tbsp chopped rosemary
1 tbsp apple cider vinegar
Salt and pepper to taste
1/2 cup of crumbled blue cheese
Preheat grill to about 350 degrees. Peel beets and cut them into
1/2 inch wide sticks. Wrap in foil and grill until tender (about
45 minutes). Remove, open pouch, the set aside. Remove and cut
around pear cores cutting pear into quarters (big enough so that
they don't fall through oiled grill grates. Place on grill and
turn several times for about 4 minutes.
In small bowl, whisk all the ingredients, except cheese. Toss
beets, pears and dressing in a serving bowl. Garnish will blue
A Great Fat Burning Workoout by Luis Paredes (CKO Kickboxing - West New York, NJ)
you ever thought about attending a Kickboxing class?
It has been noted in some popular publications that kickboxing
is a great fat burning workout. Individuals can burn up to 1,200
calories during a one hour class!
Kickboxing classes have become super popular over the past couple
of years. When looking for a kickboxing facility or class in your
area, you want to make sure the gym offers a variety of innovative
fitness programs for individuals of all fitness levels. Kickboxing
classes offer a great cardiovascular workout, but they should
also include resistance training and flexibility training. Make
sure classes are offered at least 5 days a week at various times
throughout the day. Just like with any workout or group fitness
class, you want to make sure the instructors are experienced as
well as motivators. Finally, make sure the facility provides you
with optimal space for exercising. You want to make your overall
kickboxing experience is a great one.
Some gyms might offer kickboxing classes where all you do is kick
and puch air. There is nothing wrong with these types of classes
but you will likely have better results if you attend a class
in a facility that uses REAL HEAVY BAGS. Hitting the heavy bag
improves your muscle tone and your cardio endurance.
5 TOP REASONS TO JOIN A KICKBOXING GYM:
1- Relieve Stress
2- Increase Confidence
3- Loose Body Weight
4- Increase Energy
5- Improved Cardio
***Contact Luis Paredes and let him know that you found
out about his gym in the Rofami Inc. Health & Wellness Newsletter.***
CKO Kickboxing - West New York
has been recognized in several national fitness magazines; we
were also featured on NBC’s The Today Show. So stop wasting
time, try a class TODAY and GET RESULTS!
Health & Fitness Business:
How Can You Protect Your
Business & Personal Assets? by James Harnett
days it is critical to protect yourself along with your business
from unpredictable issues. It is vital to consult with an insurance
specialists to make sure your commercial and personal insurance
coverage is adequate and appropriate.
When deciding on the appropriate
insurance specialist for your situation you should consider a
couple of key points. First, make sure that the specialist you
choose is reputable and offers exemplary customer service. Second,
be certain that they offer you advice along with risk management
strategies/solutions. Thirdly,make sure your insurance specialist
offers you multiple quotes for comparrison purposes.
Here's a list of typical insurance
coverages for health & wellness professionals:
- Property, Business Interruption & Extra Expense
- Casualty (General, Premise, Product, Excess & Umbrella Liability)
- Business Auto
- Workers Compensation and Disability
- Professional Liability
- Employment Practices Liability
- Fidelity (Crime)
- Special Event Insurance
- Abuse & Molestation
- Legal Liability for Members & Day Care Services
HG creates and implements protection that we customize to your
needs. We help our clients protect their interests, structure
a loss control program, and resolve coverage questions and issues.
We also expedite claims to make sure our insureds’ are paid
in a timely manner.
For a consultation or a quote please do not hesitate to contact
us at 201-624-1166 or email us at firstname.lastname@example.org.
Newsletter Q &
Why do people need
personal fitness & wellness trainers? Answered by David MaretHouse
(Master Fitness Trainer, Owner of MaretHouse Fitness, Co-owner
of JD Max Fitness, LLC
BA personal fitness and wellness
trainer can help an individual understand the “fitness equation”
but that is only one of the many rolls he/she plays. Beyond this
deciphering of information, a personal fitness and wellness trainer
can help an individual become more consistent with their exercise
routine, which is key to success, through accountability and motivation.
A personal fitness and wellness trainer also helps people maximize
their time, effectiveness and efficiency by understanding every
client’s needs, goals, limitations, frustrations, personality,
and personal motivations for being fit.
A good personal fitness and
wellness trainer is a scientist, psychologist, physicists, life
coach, teacher, motivational speaker, accountability buddy, and
ally, all wrapped into one, with a deep passion and desire to
help change peoples’ lives. It takes a very special person
to be able to play the role of a personal fitness and wellness
trainer well, but there are many out there waiting for the opportunity
to help change your life for the better.
About David MaretHouse
– Master Fitness Trainer, Owner of MaretHouse Fitness, Co-owner
of JD Max Fitness, LLC, and published writer for Active Youth
& Community. David has been a personal fitness trainer for
over 15 years, has trained over 2,500 people, and is the owner/operator
of a highly successful fitness training company employing 15 trainers
and 2 registered dietitians.