Terry Kerrigan 3.0

Performance...Mind, Body, Life (playlist)

2012-01-20T23:34:00.000-05:00

('http://www.youtube.com/p/B2903C7A4F07CFF8?version=3&hl=en_US',)

How to achieve your goals or Peak Performance in 2012

2012-01-14T12:13:00.000-05:00

As a Health and Performance expert, I've summarize the process of achieving goals.

1. Pick a goal congruent with a Dream or Purpose (make it inclusive not exclusive from other parts of your life. You can't afford sabotage or conflict to derail you)
2. Emotionally connect to that Goal as it's about the Process each day=enjoyment
3. Be flexible and patient as the body and mind take time to adapt (Learn NLP Principles from my system as your mind foundation training)
4. Objectively and Subjectively test your Mind and Body by metrics that equate to measurable improvement.
5. Be Honest about your testing. Do you commit to 100% or are you holding back with "I could have" "I should have"
6. Plan your program with your Professional Coach/Trainer for the next block.
7. Make the necessary Mindset, Behavior and Lifestyle changes to meet those goals.
8. Smile, enjoy and get to work.

Gluten

2012-01-12T06:20:00.001-05:00

Ya know that it's so hard to avoid gluten. I love to eat baked foods that contain it. It's delightful but I also know how my body has reacted with symptoms I'm aware of. There are symptoms that one may be unaware too. Delayed symptoms of insensitivity and intolerance are common. Allergies are much more obvious. I'm currently eliminating gluten grains and foods to see how my body feels.
I remember helping a client read 4 blood panels that coincidentally tested for the antibodies associated with gluten intake. His Thyroid and Gut were being destroyed by Gluten.
He was essentially bloated, fatigued and degenerating rapidly without anyone telling him the reason.
Yes. Shocking. The proof was in the panels. He decided to take my consulting advisory and he's made full recovery.

Ever see the huge section of gluten-free foods stores now have?

When you're sensitive to gluten, it can ruin an enjoyable meal by giving you serious stomach pain.

You see, gluten is not part of our native diet. Your body recognizes it as a foreign substance.

You may already know that gluten is a gooey protein commonly used in baked goods.

Gluten holds on to the carbon dioxide made from yeast and expands. It's what makes dough stretchy, holds cookies together, makes cake rise, and why bagels are doughy.

Gluten also hides in lots of foods that don't seem like they would have grains in them. For example, different types of ketchup, mayonnaise, sauces and ice cream also have wheat flour mixed in to make them thicker.

Many processed meats, like sausages and hamburger patties, add in bread crumbs or wheat products for texture.

The problem is, it's not so easy to just say "avoid glutens" and you're home-free. Gluten is only one part of a whole group of digestive troublemakers. It's a group of sticky proteins called lectins.

Lectins are found in plants and serve as a natural defense system to fight off mold and parasites. When they sense an invader, lectins counterattack by binding to the foreign sugar molecules. That stops the unwanted cells in their tracks.

That's good news for the plants. But when lectins get into your body, they're still programmed to attack sugar molecules. That's bad news for your digestive system, which is lined with sugar-containing cells that help you break down food.

The lectins are drawn right to that lining and your immune system retaliates. Then you have the perfect recipe for upset stomach, irritable bowels, bloating and other not-so-pleasant consequences.

But other lectins are even trickier to avoid, because they're not only in grains…but also dairy, eggs, beans, peanuts, and even nightshade vegetables like potatoes, tomatoes and eggplant.

It's almost impossible to avoid them all. And that's why, for some people, a seemingly "gluten-free" diet is not enough to keep their digestive systems comfortable.

The medical advisor over at True Health™—Dr. Michael Cutler, MD—has developed a unique, natural way to fortify your digestive tract and neutralize the lectins. He calls it

Ultimate Lectin Defense™.

It uses "sacrificial sugars" to distract the lectins. The lectins bind to the "sacrificial sugars," instead of to the naturally-occurring sugars in your intestines. That keeps the lectins away from your digestive system so you stay comfortable.

These "sacrificial sugars" also don't affect your blood sugar. It's a unique way of helping you steer clear of all these gluten-like substances and their effects.

Terry
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
www.terrykerrigan.com
www.aperionforlife.com

Cycling Pedaling Efficiency

2011-10-27T23:10:00.001-04:00

Cycling Training: can your pedalling technique make you a more efficient rider?How to increase cycling efficiency to improve competition performance
You'd think that when it comes to technique, cycling is a delightfully simple sport. But over the years, a number of theories have been advanced about the best way for cyclists to pedal and maximise their pedalling efficiency. Joe Beer looks at the evidence and tries to separate fact from fiction.From a clinical perspective, the bicycle holds the moving limbs of the lower body in a fixed arc; you have your foot in a rigid shoe, fixed to the pedal with a shoe cleat, which essentially attaches your foot to the end of a crank arm. When spinning the cranks (pedalling), this 'closed circuit' provides a fairly predetermined movement pattern, which allows for very little personal flair or style.In effect, when studying the movement patterns during pedalling, all cyclists' legs look fairly similar to one another, regardless of the level of exertion, the terrain, or whether the rider is in or out of the saddle. This is in marked contrast to the huge variations that can be seen in runners' leg gait or freestyle swimmers' arm movement patterns. The key question, therefore, is whether and how can you become better at pedalling?Foot actionThere are many ways that riders have attempted to improve cycling efficiency (the amount of power produced for a given level of oxygen consumption), most notably trying to pedal in a way that accentuates the upward lift of the foot, and varying the pitch of the ankle in various ways. The exact method, terminology and descriptions of this technique depend on whose interpretation you read. Suffice to say there is no evidence that these methods produce any significant improvements in efficiency over the normal, simple method of simply concentrating on the 'press-down' phase of each pedal revolution(1). The best riders push down harder than the slower riders and therefore go faster – it's as simple as that!
Rule #1: push the pedals and don't over-analyse any special foot actionCopying the prosIt's hard to know whether pro riders are fit, good at pedalling efficiently or fit and good at pedalling efficiently! Few studies have properly tracked the career of elite cyclists so if there are any changes in economy over time, the data to support this notion are virtually non-existent.However, there is a famous paper, on a certain Lance Armstrong, which suggests the measured gains in efficiency in his early years (see box 1) were due to changes to the muscle structure as a result of training and maturity(2). However, this data has been challenged by some researchers(3,4). They have suggested that the time periods examined don't show year-on-year comparisons, that VO2max <http://www.pponline.co.uk/glossary/v/vo2max> and body mass <http://www.pponline.co.uk/glossary/b/body-mass> changes were more significant than riding economy and, most importantly, that fundamental problems in data collection make the data impossible to compare over a seven-year period. Granted, the data presented by Coyle(2) show improvements in Armstrong's fitness; however, this improved efficiency may have been an indirect observation rather than the actual cause of his subsequent success.Likewise, a study using 69 cyclists from recreational to world-class level suggests that there are not significant differences in cycling economy between such widely varying subjects(5). So rather than their superb pedalling efficiency, the key to being a top dog cycling pro may instead be the maximum power, aerobic fuel efficiency, tactical awareness and fatigue resistance.
Rule #2: your potential maximum riding economy is likely already innately fixed. However, lower body fat levels and bike weight, increased strength and power, better tactics and correct sports nutrition can all make you a much better riderFitness firstA common assumption is that elite riders must share similar traits in order to get to the top. One of these assumptions is that elite riders must be efficient because they ride huge distances every year (circa 25,000-45,000km). However, this is debatable. Data from professional teams has shown that across a batch of 12 world class riders cycling at around 400 watts (around 5 watts per kilo of body weight) gross efficiency can vary from 20.9 to 28% – in other words average to super-human efficiency(7). This is a huge variation considering these riders had all shone at elite level and all ridden massive distances.Interestingly, data presented by the Spanish team that did the research actually suggests that those with a lower maximum aerobic capacity <http://www.pponline.co.uk/glossary/a/aerobic-capacity> (VO2max) can adapt and make up for such shortcomings with increased riding efficiency(7). Interestingly, this phenomenon (of modest VO2max but superior efficiency) has also been hinted at by some researchers from the field of running biomechanics.Higher cadence?Many people have examined Lance Armstrong's riding ability and (mistakenly) deduced that for all riders, the best way to pedal well is to spin the cranks at 95-100rpm. However, lets make a couple of things crystal clear:1. The higher cadences used by professional riders is because they are producing as much as 400-500 watts in time-trial efforts or climbs of 20 to 60 minutes;2. Recovery <http://www.pponline.co.uk/glossary/r/recovery> from day-to-day 'tour' riding is easier with higher cadence riding, so riders chose this as a matter of energy conservation(8). So while Lance may ride a time trial at close on 100rpm, he is sustaining over 450 watts. Lesser mortals can probably only sustain around 250-350 watts, so cadence can be significantly lower – say around 75-85rpm. This is especially so when climbing where many cyclists can find improved efficiency (and ability to climb) at around 70rpm.Macintosh and his co-workers have shown that optimal cadence for 100, 200, 300 and 400w cycling occurs at 57, 70, 86 and 99rpm respectively(9). This casts some doubt on the age-old advice that cyclists should aim for 95rpm because 'that's what the pros do'. Sadly though, we don't all generate 400 watts in time trial and fast climb efforts! In fact, in a review of studies in this area, scientists concluded that 'the choice of a relatively high cadence during cycling at low to moderate intensity is uneconomical and could compromise performance during prolonged cycling'(10)
.Rule #3: choose a cadence that mirrors your power output; slower riding and warm ups should use a lower cadence while high-effort time trials should use a higher cadence. Unless you're an elite rider, it's unlikely you'll benefit from using cadences exceeding around 85rpmFive things NOT to do to increase efficiency!
1. Focus on lots of turbo trainer drills – it's unlikely to help efficiency. Instead use rollers for balance, coordination and a smoother pedal action;
2. Place a lot of emphasis on high intensity intervals in spin classes – there's no proof this helps. A fixed wheel bike on the road or lower intensity coordination spin-bike riding will likely be more productive;
3. Buy independent 'Powercranks' (where left and right cranks can spin independently of each other) These have been tested and have shown no benefits(6);
4. Significantly cut down on carbohydrates or restrict feeding on longer rides to force your body to adapt and become more efficient. This is just likely to cause illness and burnout;
5. Do excessive high cadence (speed of pedal rotation) riding in an attempt to be able to spin at 110 or even 120rpm. Unless you can match this up to a 400-450 watt sustained efforts or greater you are just making yourself great at pressing down on air, not forcing the pedals downwards!
Four ways to get more efficient
1. Ride rollers: these consist of a simple three-barrel device, which is becoming increasingly overlooked now widescreen training systems can be connected to an indoor trainer. However, efficient track cyclists, time trialists and cyclo-cross riders use rollers as part of their efficient riding programme. Short-term observations suggest the smooth pedal style that balancing on such an unforgiving surface gives can equate to 1-2% improvement in efficiency measures.
2. Ride more: though we don't have a direct mileage verses efficiency table to prove more miles means better efficiency, good riders do ride their bike several times per week. A minimum level of riding must be adhered to (like any skill). Varying the cadences used, the type of bike (fixed wheel, night riding, off-road mountain bike, etc) and developing handling all helps to eke out a more efficient rider/bike partnership.
3. Use non-circular chain rings (like the Cervelo test team!). The variable circumference Q-Ring front chain rings can give improved pedal efficiency(11). By increasing the resistance on the down-stroke and easing up across the bottom and top of the pedal stroke, non-circular rings can make pedalling easier without having to think about a new pedalling style, especially when climbing.
4. Vary cadence deliberately, from very low cadence hills (eg 50rpm in a big gear with smooth, controlled pressure) up to fast spinning brief eight-second sprints to ignite lots of muscle fibres. There's more than one cadence sweet spot or one speed of riding. By keeping it varied, the nervous system, muscles and energy systems have to adapt.References1 Med Sci Sports Exerc 2007; 39(6):991-995.2. J. Appl. Physiol 2005; 98:2191-21963. J. Appl. Physiol 2005; 99: 1630-16314. J Appl Physiol 2005; 99: 1628-16295. Int J Sports Med 2004; 25(5): 374-3796. Int J Sports Physiol Perform. 2009; 4: 18-287. Med Sci Sports Exerc 2002; 34(12):2079-20848. Med Sci Sports Exerc 2001; 33(8): 1361-13669. Med Sci Sports Exerc 2000; 32(7): 1281-128710. Int J. Sp. Phys Perf 2009; 4: 3-1711. J Physiol Anthropol. 2009; 28(6):261-7-
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
www.terrykerrigan.com
www.aperionforlife.com

Athletic and Life Success-Mind/Body

2011-10-24T20:16:00.001-04:00

I've been sitting around thinking about tips that would help my audience.
These were a few that came to mind.

Several principles prevent undermining success and ensuring growth.

1. Trust in the training process free from ad-libbing. There is a developmental process that must occur that involves
•clear communication
•disclosing fears, concerns
•careful balance of training with family and job
•building strengths
•minimizing weaknesses
•base level of education regarding training methodology-adaptation-recovery-peaking.

2. Clear realistic goals and a sports science based plan that aims at them with a long-term plan (years for many).

3. Confidence- this is paramount. If you lack it then it comes out on race day. There must be a true joy present in the training process. When you dial in your training and feel your process while connecting then you can imagine raceday success happening. There is no better feeling than almost knowing the outcome prior to racing. "Almost knowing"

4. Patient and Process Oriented Approach- endurance or any sports development is a long road. The body is an instrument that is resistant and stubborn in many ways. Mind and Body.
Once you immerse yourself in process then you are truly living the experience. You're in "the moment" not future, not past.
"It relieves you of any anxieties and allows you to LET GO. Letting Go means that you resist trying to control and allow yourself to flow." Trust yourself..

5. Creative training with a science base. Numbers don't lie. If you don't measure speed and power at energy systems then a plan can be built with intelligence thereby leaving training up for chance-hope.

6. Recovery/Restoration-Diet, balanced stress overloading, lifestyle choices and supplementation all "feed" into the ability to absorb stress. The more specific training stress you can absorb the fitter and faster you get on paper but Confidence and the eagerness to perform is where the Mind-Body converge.

7. Logging Training- very important to create Accountability. This is the key to steering the program. We are seeking success and success isn't about finding blame for failure, it's about avoiding gross negligence on the part of the athlete and coach. A coach is only as good as the compliance.

8. Expanding your mindset- this is where dreaming comes into play. If you can imagine something then you can take the steps toward realizing it. It all depends on how much Fear, Lack of vision or preconceived notions control your imagination.
This applies to
• Age "limits"
•Sex "limits"
•"Genetic" excuses
•Volume and Intensity- set some outrageous training goals at times just for kicks..we can work on how long this is necessary..
The bottom line is when you thrust yourself into a process backed by a dream, you can never lose. You learn so much about commitment, process, dedication and become a role model for so many.
•Avoid the Fear of Failure..if you don't go for it then that's the worst likd of failure..by failing valiantly, we learn how to succeed.

9. Responsibility- the biggest mistake I see athletes make is if they say " I could have or I should have done better or gone faster" . This is a decision made by a mental state. If you didn't do it then you couldn't have unless mechanical, physical injury or environment prevented it. Honesty falls into this category. Athletes must peel away the layers of delusion to progress. This maturity allows for personal growth beyond athleticism and fitness.
Avoid blame and guilt and collaborate to succeed.

10. Plan for success- even the littlest things involved with Organization. Triathlon and many endurance sports require many details to be met.
•Meals
•Sleep
•Outside Stresses

11. Attitude- the right attitude makes all the difference.
•Optimism
•Assertiveness
•Mental resilience often refered to as "Toughness"
•A Peaceful warrior approach
•Fun-training and racing must be fun
•Competitiveness
•Confident but not shy..avoid getting confidence confused with arrogance

12. Socializing- for any of this to become part of your Lifestyle, you must be willing to train and compete in a social manner.
•Group training helps break up boredom, low motivation periods and compares you to other competitive people.
•Helps train your ego to be tolerant of others, praise others and see your own weaknessess.
•Should help facilitate long-term relationships with like minded people.
•Can help you see the darker sides of selfish endurance sports. Egotistical and unfriendly folks occupy space in the Elite-Expensive endurance world but can be avoided or remedied with awareness of self.

13. Inclusiveness- family, peers and friends are your support system. Honor them, be clear with them, sacrifice for their needs while making sure they all see your commitment level. It's not easy to balance. You'll find a way to meet your own needs while tending to the needs of others.

14. Long Term Health- it's crucial to use my services to their fullest capacities to avoid potential for long term issues that derail athletic potential
•impatient season approach to training
•extreme weight gain or loss in the off season-pre season
•un intelligent "cross training methods"
•chronic fatigue-adrenal
•chronic immune deficiency
•worn out equipment or poor biomechanics-bike fitting

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
www.terrykerrigan.com
www.aperionforlife.com

Montauk Sunset in October..Deep Feelings and Thoughts

2011-10-13T00:45:00.001-04:00

Sunsets evoke many feelings in me. A Montauk Autumn sunset with a cool windy breeze is erie yet peaceful.
I've had the luck to have experienced the Green Flash sunset in Hawaii, the burning hot sunsets of the Mediterranean. These locations have done amazing things to my memory.
That red sky with blackness signifies the end of a day of my life.
I wish I could be awake or live in a location where I could see dawn and dusk in magnificent ways.
As soon as my son grows old enough, I'll ask him what he feels when he sees such beauty.
Maybe I'm more of a romantic and visual person than I ever knew because everything natural brings up so many memories and dreams.
I like this stage of life. I really do.
What evokes the deepest feeling in your life?
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
www.terrykerrigan.com
www.aperionforlife.com

Cardio Lung Power Boost.jpg

2011-09-19T09:01:00.000-04:00

This picture above is of me at 43 this year. After 30 Elite Level Ironman and over 400 races, I've decided to shift gears and see how fast I can run 100m-400m on the track. I'm doing this as a new challenge and trying to improve my speed that will help me compete if I decide to go back to endurance racing.
I have experience running on the track but this type of training is relatively new to my body. I spend 3 days per week in the gym working on structural strength, 2 days training short and fast at the pool, 2 days riding my bike for endurance but. 4-5 days running.
Phase 1 Running Plan
Test Speeds:
400m-63sec
200m-29sec
100m-13.5 seconds

•Track and Field Drills + 5 x 50m at 80% + 3 x 100m @ 13.5sec. Rest 4min
• Drills + easy jog 3miles
•Track Tempo Aerobic. 4-7 x 1000m-1200m at 6:15-6:00/mile pace Rest 1min
•Endurance Run 12 miles very 2nd week
•Track Speed Endurance 6-12 x 150m(15sec/100m pace) @24-25sec RI 250m jog all done on 3:30
•Track VO2- 5x300m @ 49-50sec RI 1:10sec

As we age, our lung capacity and power weakens. The inevitability of our mortality seems to be more apparent when movement is labored and uncomfortable while doing the most routine activities.
I've read countless articles in the media that claim that Walking is the best form of exercise. It seems to be supported by the idea that it promotes circulation and caloric expenditure as well as muscle strengthening.
I consider walking a basic requirement for life. It can have practical purposes as well as meditative ie. Walking Meditation.
Unless walking up a trail, mountain, steep hills or high altitude with heavy objects, then walking is simply a means of transportation that Doesn't Yield Lung-Heart-Muscle improvement.
Let's not fool ourselves, your heart and lungs' health and strength will determine Quality of Life, Impact Immune Health and increase the likelihood of Quality Longevity.

Determining your heart-lungs' work capacity would be wise. Without the use of exercise physiology equipment, you can take your size-weight-age and then find the best lower muscle-joint stress method of testing your cardiovascular Power.
This will also test your Mental-Emotional Capacity.

Note: this is not to be done if you are Pregnant, Elderly, Sleep deprived, On Meds, Stressed Out, Diseased, Injured or Very Out of Shape. Consult with me prior for modified testing.

Warm Up:
Make sure you do 10-15min of movement at a progressive intensity specific to the testing method before actually testing. Do not test if unmotivated, unwilling or injured.
Do not eat within 1hr prior to the testing.

Anaeorbic Capacity Test-
40sec Max Speed-Wattage/Power
Look for Max Heart Rate at that speed or power
This should be very muscularly demanding.

Anaerobic Power-
Take 90% of your Anaerobic Test and see if you can repeat it for 30sec/ Recovery 30sec of non effort for as many repetitions as possible until failure

Count the total work time in 30sec increments.

Aerobic Capacity-VO2 Max-
Max Possible Power-Speed for a minimum of 3min and up to 8min if very fit. You must stop when power or speed drops by more than 5%. The goal is to hold a maximal effort for the duration. This should be very uncomfortable.

Aerobic Power-
Take 80-85% of your VO2 max result and repeat it for 2min with 1min recovery for as many repetitions as possible.

Lower Muscle Skeletal Stress
•Swim
•Bike
•Elyptical

High Muscle Skeletal Stress
•Treadmill/Run Outside
•Rower

I'm eager to know your results.
Email me at info@aperionforlife.com

Potency.jpg

2011-09-06T06:12:00.000-04:00

A few years back, a team of three men discovered the secret to male potency. They were awarded the Nobel Prize for medicine... and if you're an American male over the age of 40, I wouldn't blame you if you wanted to nominate them for sainthood, too.

Let me explain...

If you're a man in America, there's only a 50 percent chance you'll have normal erections after you turn 40. One of the reasons for that is our Western diet of processed foods. I'm not saying you can offset that completely but there are some things you can do so your arteries can keep their youthful elasticity. When your arteries are free and clear, your blood flow stays in the fast lane.

Case History:
"I'm 57 and I'm a health care professional. I'm still 'strong' sexually, but not as strong as I once was. Since taking these herbs and nutrients, I've noticed that I can get an erection more easily. I've also noticed a subtle change in body shaping without changing my workout routine. (I'm a Chinese-style Martial Artist.)Also, about 2 months into taking them, I was looking at the mirror and noticed that my hair was darker, as I am mostly gray. When compared to pictures from a year ago, it is dramatic."– W.K. Stephens, Pasco, WA

That's good news if you're a man. Your penis needs to be fully engorged with blood for you to maintain an erection. And that will happen if your arteries are flexible, clear, have normal amounts of plaque, and are wide open and filled with blood.

In fact, did you know that the same factors that can promote normal heart function are also major contributors to full, healthy erections?

But you can change the odds. You might be surprised how easy it is for your veins to stay open and flowing as usual. It's all because of a revolutionary discovery that won those three men the Nobel Prize for Medicine and Physiology.

I'm talking about nitric oxide.

This isn't the stuff at the dentist's office that makes you laugh. That's nitrous oxide. This is nitric oxide (NO), the compound produced naturally by cells in the walls of your blood vessels that allows them to "breathe easy" and let your blood flow freely.

Nitric oxide helps keep your blood vessels strong and flexible, which allows your penis to become engorged during sexual activity.

But what's important here is that it's also the key compound in the chain reaction that causes vasodilation, or widening of the inside of your blood vessels.

And as great a country as America is, this is one area where I'm sorry to say that being an American man isn't doing you any favors. The government and nutritionists are so busy telling you not to eat meat, and corporations are so busy making money from selling you cheap grains and sugary snacks, it's no wonder our sexual performance isn't what it could be.

As you age, your metabolism, blood flow and NO production slows.
You see, your blood vessels are made up of several layers that together have to stay strong and flexible to handle proper blood flow. The inside layer is called the endothelium, and it's these cells that make nitric oxide. They usually do the job just fine......except that for 50 years we've been eating saturated, hydrogenated and trans-fats in the processed foods from the supermarket. Add in the fact that most of us don't have as much physical activity as we would like, and you have a recipe for some unwanted metabolic changes in your body.

Those changes can lead your vascular network to not be flexible, and nitric oxide production falls off. As you get a little older, your blood doesn't flow quite as freely and powerfully as it used to.

It happens gradually, and many don't even realize the effect in most areas of their lives. But you will notice it in your performance in the bedroom.

By now you know I always opt for the old-fashioned approach of finding out what's normal, and then helping you maintain it naturally.

To help men keep their edge as they age, here's what I tell them:

The first thing you want is something that is going to help your blood vessels produce nitric oxide naturally so they can dilate normally. And there's a nutrient that does just that called l-arginine. This basic amino acid is what your body uses to make nitric oxide.

One other little-know action of l-arginine is that it lowers levels of the potent enzyme endothelin that constricts your blood vessels.

•That means that at the same time l-arginine is relaxing your arteries for improved blood flow, it's gently lowering levels of the enzyme that causes your arteries to constrict.

Once you have the right amount of l-arginine, you want to add the plant nutrient citrulline, which is recycled into arginine inside your cells. When they did an animal study on citrulline, both arginine and markers for nitric oxide production increased by 300 percent!

•I believe further research will show the same benefits in men...

Now that you've got your arteries breathing and your blood flowing normally, we should talk about arousal. After all, just because you can get an erection doesn't mean you will.

For men, feelings of well-being and arousal are tied to testosterone levels. If you don't have enough of this hormone, you won't feel like a man, in the bedroom or anywhere else for that matter.

The approach I take is to naturally free up the bound testosterone in your body. I do this with two herbs. One is fenugreek, and the other is nettle. They are widely used in Europe and work together to prevent testosterone from binding to SHBG (sex hormone binding globulin). Early research suggests that these herbs may help increase your free testosterone by up to 30 percent.

Now that your body can actually use the testosterone you have, and you start to feel like a man again, I use two herbs to boost that arousal.

The first is tribulus terrestris. It's been used in China and India for thousands of years, and preliminary evidence suggests it may improve sexual desire and enhance erections.

•The second is muira puama. During my recent trip to Brazil I spoke to traditional healers about its legendary powers. It's been used to help men for hundreds – if not thousands – of years.

The UCLA School of Medicine has investigated this potent herb and the British Herbal pharmacopoeia lists it for male sexual health. One published journal study found muira puama helped over 50 percent of men in the study get erections.

•Now, there's one other thing you need to know. It's a modern plague on the male sex drive that no one talks about, but it's more than likely to be affecting you right now.

It's stress.

And if you're a man in America, you know exactly what I'm talking about. You have so many demands put on you. You work so hard to make enough money... to be the best father, the best son, the best husband...

You want to stay on top of everything, have the energy to work out, stay lean and fit and be able to perform sexually. These desires are so fundamental, so essential to being a man that they put a huge amount of stress on you. They can cause anxiety and performance issues...

A nutrient is called epimedium grandiflorum. You may know it as "horny goat weed." It has a funny name, but it's no joke. Preliminary studies offer evidence that epimedium may support cortisol levels already in the normal range.

•This helps you maintain a healthy level of stress, and helps keep your metabolism, energy and most importantly, libido, all normal.

There is also preliminary evidence epimedium blocks a man's worst enemy: PDE5. This enzyme – which is more and more common as you age – reduces your body's ability to make nitric oxide.

As you already know, nitric oxide is critical for erections. PDE5 is the bad guy that blocks it. In fact, PDE5 is one of the main reasons older guys are not as hard.

It's no coincidence that an herb that energizes your blood flow also enhances your libido.

That's because to feel even the slightest hint of arousal requires a rush of blood throughout the body. Without it, sex is impossible.

Conventional wisdom and most doctors may tell you that erections are a gift of youth. That as you get older you should accept some lessening of performance in the bedroom.

But it's not true... When you recharge your body and give it the right building blocks, anything is possible.

Many people benefit from this simple strategy of healthy blood flow, enhanced arousal and the rock-solid confidence you get with testosterone.

Consume the following:

The first is beet juice extract. This simple root protects your endothelial cells and enhances nitric oxide production at the same time.

The second is black walnut hulls. I wouldn't blame you for wondering how they have anything to do with your sex life, but they can supercharge your libido.

Let me explain...

If you're a man, your testes produce most of your male sexual hormones called androgens. But once you get near middle age, production drops off. Fortunately, your adrenal gland also produces some androgens, and it picks up the slack.

But your adrenal gland can get a little worn out if you put too much stress on it. I call this adrenal fatigue. Black walnut hulls relieve adrenal fatigue because they are an adaptogen – an herb that helps increase your body's ability to relieve stress. And when you're less stressed, you can maintain normal sexual function and desire.

The third nutrient is an amino acid called

GABA (aminobutyric acid). It's a neurotransmitter that helps your brain and nervous system regulate your excitement levels.

It works this way... when you have a firm erection, you become confident and your mind relaxes. You don't have to use other muscles or contract your prostate to help out. Your nervous system can then relax, too, which helps your erection become even fuller. This reduces sensitivity and lets you keep your erection even longer.

With good blood flow, normal sexual function, and the confidence of testosterone – and protection for your cells, glands and sex hormones, you can keep your power as a man

Coffea Arabica and The French Paradox

2011-08-25T20:00:00.001-04:00

Contact me to get access to this nutrition.

The whole coffee fruit provides the benefits of exceedingly high ORAC levels, coffee phenolic acids (the chlorogenic acid family, ferulic acid, quinic acid), trigonelline, proanthocyanins, condensed tannins, essential monosaccharides, polysaccharides, and fiber.

A single gram serving of the whole powder made from the fresh red fruit provides the same anti-free radical power as 33 grams of fresh blueberries! Of course blueberries have other ingredients that are essentials,but in terms of ORAC it is exceedingly high. The dehydrated whole fruit in ORAC Units/ gram of the coffee fruit is 800, mangosteen is 300, blueberry is 300, acai is 300, raspberry is 275, and cherry is 275.

When we sort foods according to their ORAC score, we are looking at their potential oxygen radical adsorbent capacity. But what we really want to know is their actual performance in the body, and for that we must use other objective markers.

The preliminary clinical data on the effects of coffee fruit extract on biomarkers associated with the French Paradox. In summary, the results were:

• A reduction of oxidized LDL (oxLDL)
• An increase of PON-1
• A reduction of isoprostanes
• A reduction of blood free radical levels
• A reduction of nElastase gene expression
What is the significance of these markers?

Oxidized LDL (oxLDL)- Oxidized LDL are low density lipoproteins (LDL) that have been oxidized due to the effects of free radicals within the body. The oxidized lipoproteins accumulate on arterial walls, a contributing factor in the development of atherosclerosis. Reduction of blood levels of oxLDL is an important element of the French Paradox.

Paraoxonase 1 (PON1)- PON1 is a human blood enzyme associated with maintenance of healthy HDL levels and reduction of oxLDL cholesterol activity. Healthy HDL levels have been associated with a decreased risk for the development of cardiovascular diseases. Elevated oxLDL levels have been associated with an increased risk for the development of cardiovascular diseases. PON1 activation could be a potential strategy for heart health management. As PON1 levels increase oxLDL levels decrease and HDL levels increase.
Isoprostanes- Lipids are readily attacked by free radicals, resulting in the formation of a number of peroxidation products. Isoprostanes are one group of these compounds and they are derived by the free radical peroxidation of arachidonic acid. High blood levels of isoprostane is an indication of an excess of lipid oxidation occurring within the body.

Blood Free Radical Levels- Increased generation of ROS/RNS is implicated in the pathogenesis of a variety of human diseases, including neurodegenerative disease, atherosclerosis, cancer, and aging. Therefore, controlling blood levels of free radicals and minimizing oxidative stress improve cardiovascular health.

nElastase- Elastase is an enzyme that destroys a number of proteins, including elastin, an elastic substance that supports the structure of organs and tissue. Elevated levels of elastase contributes to cardiovascular condition by breaking down proteins and connective tissue. Elastase inhibition has been associated with improved skin elasticity, heart health, flexibility of arterial walls, management of COPD and Ulcerative Colitis.
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com

FiberChart.jpg

2011-08-19T06:45:00.001-04:00

When your colon isn't working right, you can feel it – even if you don't know it's your colon that's bothering you.

Colon problems can cause aching muscles, joint pain, fatigue, bloating, diarrhea, constipation, headaches, dull eyes, poor skin and depression.

The inflammation caused by it can spread through your body and get into your blood, too. And this is one of the main reasons so many people are constantly sick.

You see, the typical American diet consists of refined sugars, starches and low-fiber foods that produce a kind of sludge. And this sludge creates a buildup and causes your colon to become narrow. This buildup is the perfect breeding ground for all kinds of harmful bacteria and parasites. It also rubs and pushes against the walls of your colon causing irritation and inflammation.

That's why it's critical to eat foods that clear out the colon regularly. Most Americans don't do this. And it could be why an estimated 100,000 people will be diagnosed with colon cancer this year alone.

The best way to ensure optimal colon health is to eat foods high in fiber. But beware of mainstream medicine's advice on this. You shouldn't be eating a lot of cereal to get your fiber or taking grain-based laxative products (which we're told over and over is the best way to care for the digestive tract).

In fact, a study recently released found that the non-rice cereals we eat increase colon cancer risk. It also found that those who eat the least fruit – which has natural fiber – have an increased risk, too.

1.When it comes to fiber, natural is always better. And the most natural sources of fiber come from fruits, nuts and vegetables like:

Data from Anderson , J.W., Bridges, S.R., "Dietary fiber content of selected foods," Am. J. Clin. Nutr. 1988;47:440-7
If you can't get enough fiber through the food you eat, an effective colon cleanse can help.

One of the most thorough cleansing programs I've seen comes from a company called Ultimate Lifespan. It's an easy-to-use, three-step program that includes:

• A blend of natural herbal ingredients designed to loosen and remove deeply impacted toxic buildup in the colon.• Safe and effective herbs that help kill potentially dangerous parasites that inhabit the body
.• A caffeine-free herbal night-time cleansing tea to naturally push the buildup through your colon and out your system each morning
The herbs in Ultimate Colon Cleanse have been used safely for thousands of years and work with your body instead of using harsh chemicals.

Fw: Larry Meyers doing his best

2011-08-04T12:22:00.001-04:00

video3g2_2.mpeg

Training Fatigue

2011-08-03T08:45:00.001-04:00

Hi everyone!

Just a quick intro this week because we've got quite a bit to cover. You all may wonder, why do I get tired and how? The name of the game is recovery because training intensity and volume can't be elevated without adverse reactions unless you recover.

The factors that control recovery.
•sleep depth and quality
•pre, during and post workout nutrition quality and timing
•proper training stimulus in intensity and volume that the body an adjust and adapt to. (Apollo Raceday)
•training timing-it's best to train at a time that your body is prepared for stress hormonally ie. Morning-Afternoon..the late afternoon and evening is not the best time to maintain good health and sleep. Many sports people that perform at night have serious sleep related distrubances.

We're going to look at the very complicated and controversial topic of athletic fatigue. Most of what we know about this interesting subject comes from endurance events such as running and cycling. Very little has been published regarding fatigue in team sports because the variables are just too difficult to control.

Fatigue is a bodily state that is usually described in terms of an inability to maintain high levels of muscle power output after prolonged high intensity work. The causes of fatigue are myriad and it appears that its multi-factorial nature has both peripheral and higher centre elements, which combine to produce this reduction in performance.

Peripheral Mechanisms of Fatigue-
This is where there is a decline in muscle function following sustained high intensity exercise due to local metabolic changes. This model presumes that local muscle demand for energy exceeds supply and / or that accumulation of metabolic waste beyond its clearance rate causes sensations of fatigue that lead to the cessation of exercise. For example, it may be carbohydrate depletion, phosphocreatine depletion or lactic acid accumulation (although this is unlikely). It is essentially a reactive system.

Remember:
"Fatigue is a bodily state that is usually described in terms of an inability to maintain high levels of muscle power output after prolonged high intensity work."

Central Mechanisms of Fatigue
The central mechanism theory contends that the central nervous system acts as the interpreter of signals from the periphery, and governs the sensations of fatigue. It utilizes the signals from the periphery and, in a feed forward manner, changes metabolic rates or muscle activity in an effort to maintain cell homeostasis. This process is thought to be modulated by the brain's expectations of the end-point of the exercise as well as comparisons to previous experiences of similar exercise. In essence, the brain predicts, with the benefit of past experiences, what the outcome would be should the current exercise intensity be maintained. In this manner, the performance can be modulated to ensure that the body does not run out of fuel. It is more of a proactive system and clearly there is a learning effect.

It is like the driver of a car seeing the needle on fuel gauge progressively pointing towards empty and reducing the speed of the car and turning off the air conditioning so that the distance to the nearest petrol station can be covered. The peripheral model would contend that in this situation, the driver would not be aware of the fuel gauge and no adjustment of driving technique would be made. Fatigue in this analogy would be when the car began to cough and splutter from lack of petrol.

Terry Kerrigan
terry@revcoachterry.com
Mobile: 917-407-0471
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.revcoachterry.com

Changing Our Lives

2011-07-23T12:27:00.001-04:00

Read this quote "When you live for a strong purpose, then hard work isn't an option. It's a necessity." ~Steve Pavlina

For me, there have been 2 strong purposes that have driven me to work hard and work effectively.
#1. Learning and working to help others feel and realize better health and superior fitness that lead to greater confidence, humility and happiness. This has been my mission since I was 19yrs old.

#2. Endurance sports along with other sports were the vehicle for self discovery. The self discipline, incredible fitness and attention to the tiniest of details while constantly asking myself truthful questions about what I'm made of resulted in a level of success that has defined me as an athlete, leader, and health-fitness professional. Credibility is established when you relentlessly, tirelessly and eagerly pursue a Purpose.
My #3 Strong Purpose is My unborn son. I expect him in late Aug-Early Sept. I am now living beyond my desires and needs. I am living for something far more important than myself.
Although, making myself a better person is essential for his leadership.

Beachbody isn't a game to me. It's my life, my future and part of my Strong Purpose. As soon as you see it this way, you'll take off and drive your own lives in a direction of super success with meaningful purpose. Many of you may already see it this way but this is good to read if you haven't quite found your WHY or Purpose.

This is my necessity.. Terry
Terry Kerrigan
terry@revcoachterry.com
Mobile: 917-407-0471
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.revcoachterry.com

Are Carbs At Night Really Bad? Think Again...

2011-07-21T20:28:00.000-04:00

Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.
Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.

1] The Robert H. Smith Faculty of Agriculture, Food and Environment, Institute of Biochemistry and Food Science, The Hebrew University of Jerusalem, Rehovot, Israel [2] Meuhedet Medical Services, Diet and Nutrition Department, Israel.

Abstract
This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-a (TNF-a), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.

For those who're looking to lose weight, a new study sheds some light on the best time to consume carbohydrates if you're looking to shed some pounds. Just recently published in the journal, Obesity, the researchers compared two identical low-calorie diets on weight loss [1]. The only difference between the experimental and control groups was the timing of their carbohydrate intake.

In total, 78 police officers with BMI's over 30 were randomly assigned to two identical low-calorie diets. In the control group, they consumed carbohydrates mostly at dinner while in the experimental group, they consumed carbohydrates throughout the day. Both groups followed their respective diets for a duration of six months.

Again, both groups followed the same standard low-calorie diet consisting of (20% protein, 30–35% fat, 45–50% carbohydrates, 1,300–1,500 kcal) per day with the only difference being the timing of their carbohydrate intake.

In terms of the rationale behind this study, it has to do with the hormone, leptin, Leptin is a hormone that regulates satiety and it has an established diurnal variation. For example, leptin secretion falls during the day from 0800 to 1600hrs. It then increases from 1600 hrs reaching a zenith at 0100. In effect, leptin which is known as "the satiety hormone) peaks while you're sleeping.

Another key hormone in obesity research is adiponectin. Adiponectin reduces inflammation, insulin resistance, and lowers serum carbohydrate and lipid levels. It's hypothesized to be the link between obesity, insulin resistance, and metabolic syndrome since adiponectin levels are lower throughout the day in those with abdominal obesity.

Previous studies on Muslim populations during Ramadan where they fast during the day and consume an enriched carbohydrate dinner have demonstrated that the diurnal variation of leptin can be modified.

The researchers hypothesized that the experimental diet would lead to higher leptin concentrations in the morning and throughout the day which would enhance satiety during the daytime and improve diet adherence.

What did the study find?

The experimental group achieved greater weight reduction as well as reductions in body fat mass and abdominal circumference.

Hunger scores were lower in the experimental group. The experimental group had greater improvements in fasting glucose and average daily insulin concentrations
Greater improvements in total cholesterol, LDL cholesterol, and HDL cholesterol were observed in the experimental group Markers of inflammation including tumor necrosis factor-a, IL-6, and c-reactive protein were reduced more in the experimental group
The experimental diet modified daily leptin and adiponectin concentrations compared to baseline and the control diet

Shakeology.jpg

2011-07-14T17:33:00.000-04:00

Shakeology is the cornerstone product within Beachbody. It's the most highly developed superfood meal replacement made. Its flavour surpasses any expectations. The flavours are Chocolate and Greenberry with the newest addition Tropical coming very soon.
This product is being sold and consumed at an alarming rate. All our customers are raving about how its changed their digestion, body weight, body fat and general feeling in such a short period of time.
Go to www.myshakeology.com/terryk13 and/or www.revcoachterry.com to learn about Shakeology and becoming a Beachbody coach under the best teams in the network. This is the key! You need to be enrolled by a Team that has a multi media, web based and interactive education system. We ensure you get the tools and leadership for success.
You probably have seen P90X on TV. Beachbody is the only network marketing company with a 120 million dollar advertising campaign. They've steady grown from a private 100 million dollar company to a 400 million dollar company.
They have additional products in the nutritional area that are effective and other videos like my friend and partner Brett Hoebel's ReV Abs.
Beachbody has revolutionized the effectiveness of network marketing with a compensation plan with incentives and bonuses that are second to none.
Our Team Health Revolutionary works closely under the tutelage of Pete Pena's Ultimate Fitness Team. Our teams are some of the top performing teams within the Beachbody Network.
We succeed because our approach is authentic, our vision in rooted in purpose "changing peoples' health and finances is powerful and meaningful"
Our approach is not intimidating nor shy. We're appropriate and respectful by learning your needs and showing you if we can help you integrate this opportunity into your life.
The "old system of network marketing" has passed. A new breed has emerged and we're committed to growing our vision to help people become healthier, happier and financially sound.
I urge you to avoid being indecisive and begin using Shakeology daily. Invest in your health and financial future.
Join us at https://www.facebook.com/pages/health-reVolutionaries/215025995200391

Peace,
Terry
Terry Kerrigan
coachterry@coachingpays.com
Mobile: 917-407-0471
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.revcoachterry.com

High Peaks.jpg

2011-06-16T14:46:00.000-04:00

My occupation allows me to travel to fantastic places to meet people that have difficulties in life.
Wherever you live, you're going to have several things to deal with.
Such as:
•social challenges with peers and friends
•family challenges with communication, egos, emotions, expectation
•geographical challenges long distance driving, local chaos in cities, food shopping, cultural events and availability of natural surroundings
•dietary choices free from convenience foods..people lack knowledge and the behavior committed to the value of health
•exercise limits due to cultural laziness, peer influence and opportunity to learn how to use your resources to build fitness
•financial challenges due to lower income earning areas, overspending, poor investments, over spending on entertainment-fastfood-video games-clothing..the influence TV, Magazine marketing is powerful and push folks to lose touch with the value of money and health.

Ultimately, when finances become challenged due to an over accumulation of debt then we tend to Cope with Stress by doing more of the same things that got us in the situation in the first place. I see people avoiding dealing with their circumstances in a way that is responsible to the very things that determine their confidence and happiness.
I see money as a need to buy time and afford the resources that allow growth, safety, health and quality of life.
Health or lack thereof in mind-body drive is the most valuable commodity we have.
Respect yourself by being courageous and disciplined to be accountable to yourself and others may follow suit.
Our happiness is built on this very principle.
We can reach and stay at the Peaks of health and happiness and live the High Life if we simply make the sacrifices of moderation, health development, common sense/wisdom education along with intellectual career education, love- compassion, simplification of scheduling, clarity around goals-wants and needs and creating the safety of stable and leveraged finances.

Hope that helps,
Love these Rockies..high altitude running is tough but exhilarating

Coach T

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.myshakeology.com/terryk13
www.teambeachbody.com/terryk13

Siesta.jpg

2011-06-09T14:34:00.000-04:00

Many countries build in an afternoon rest period to decompress.
The Spanish one called the "siesta" is most notable.
I'm not much of a nap taker anymore because my life isn't as fatiguing as it was when I was training 30hrs per week.
Although, I do believe any walking rest or seated rest period free from un natural sounds is important.
The ocean-beach offer that environment and there is no other resting area more comfy than a warm beach with the sound of wind and waves.
The picture is of my friend Gerard. He was loving this 3pm siesta in the hot sun.
Do yourself a favor and be mindful of the need to shut down the mind and allow the body to restore each and everyday.

Peace
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.myshakeology.com/terryk13
www.teambeachbody.com/terryk13

Beach Life.jpg

2011-06-01T14:18:00.001-04:00

For the better part of my adult life, I've been a person seeking happiness through the vehicle of struggle.
I would spend countless hours repeating a Mantra of "No pain, no gain" "the path to freedom lies in physical-mental discomfort".
Sound masochistic? Maybe so. I still feel that self induced struggle is good.
Much of my struggle was juxtaposed to the relaxing sound of waves and the soothing feeling-scent of beach air in the Summer.
I remember saying to myself, "I want to lay on the beach" but I would end up swimming hard for 60min or running hard with beach sand between my toes.
I could never sit still. On one hand, I would crave the peacefulness or quiet on the beach but on the other hand, I felt that achievement was my calling.
I always feared the results of laziness or weight gain.
I can't recall if I was motivation by purpose or the fear of doing nothing.
My beach life experiences span Rhode Island, SJersey, Long Island, Portugal-San Miguel-amazing ;) , Florida, Caribbean, Mallorca, Greece and Hawaii.
Today, I can finally lay on the beach and fully appreciate its beauty in a way that I had never acknowledged years ago.
There is no doubt that the beach house or beach life offers a tremendous opportunity to decompress and rethink what really matters. Far too few people enjoy it and it's strange to see people race to the beach and race home after a few hours.
I plan to spend as much time as I can reconnecting to what I feel were and are my roots. Thanks Narragansett, Matunuck, Westerly and Newport RI for all those fond memories.

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Big City.jpg

2011-05-24T10:35:00.001-04:00

The stress and excitement of NYC is addicting for most that live here.
The work I do is aimed at helping the emotionally and physically worn out find relief/healing while other try to find success in sport.
Only time will tell me if I'm able to achieve what I teach others. Can I realize the level of success I want and stay healthy?
Well, I guess that it all subjective. I try to keep my life simpler these days.
Trimming down the schedule each day or just keeping the day limited to certain things helps me feel focused and in the moment.
It takes a daily plan to avoid the magnetic pull toward chaos in NYC. I'm happy I've chosen to live her. It's really challenged me in ways I probably wouldn't have if I had decided to live abroad.
As my first child approaches, my main objective is to keep improving anything that maintains my quality of life conditions in mind, finances and body. I aim to have quality time to be the dad I dream of being.

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Speed.jpg

2011-05-20T12:35:00.000-04:00

Pardon my blogging from my Blackberry. I may have grammar and type O's.

Ok. As I sit around waiting for my back to get stretched at my office in NJ, all I can think about it not being able to run, swim or bike fast. I'm patiently waiting for my back to fully heal before I begin a triathlon comeback. I'm determined to regain speed and endurance.
Speed is exhilarating. Training for speed is a strange concept for many. Some folks think mile repeats on the track at 8:00/mile pace is speedy. Well, that may be true for certain people like older, injured or just out of a rehab situation.
Speed for endurance athletes is really defined by training faster or more powerfully than your Critical Power- Velocity.
Critical Velocity-Power is understood by using the Apollo Raceday algorithm that takes your best 3min and 20-60min paces/power.
Speed training for anaerobic athletes is much different as the velocity at Anaerobic Capacity or top end 10-45sec is most important.
It's popular for endurance athletes to grind out miles either on a track, trail or road at sustainable paces closer to their steady state endurance pace. While this training has its needs and benefits it also has its limitations.
For example, training at a comfortable pace for any length of time needs to be quantified and compared to goals, training planning relative to critical pace. One needs to test not guess what paces they need to train at to improve.
Improvement is based on challenging the strengths and weaknesses of the mind and body. That means training stress must go up but from velocity increases and duration of time.
The body's ability to adapt is predicated on principles like Training Stress not increasing by more than 10% weekly while maintaining restorative-recovery via sleep, ambient stress, diet etc.
Training Stress isn't measured in hours or miles. One must combine the physiological training facts + subjective feelings to truly understand how to get faster. It's a mind-body experience.
Confidence is built from commitment to process and those moments when the pain of speed work, volume of training or workout duration test the mind's willingness to accept and surpass its limits. The mind can make the body do more. Measuring speed is very helpful in quantifying your mental and physical limits at that time.
Speed training on the road, trails or track can be as simple as doing track and field training drills while then moving into Anaerobic and Aerobic speed training in short doses.
For most, this type of training is what they need to raise their metabolic rate in a sustainable way, get leaner, get stronger muscles-joints-tendons and make the heart-lungs stronger to do more work. When planned well, speed training will make you faster at any age and sport discipline. It will make you feel empowered and add spice to your regime.
If you train aerobic slowly and have stubborn body fat the consider knowing what Fast really is and train that way 10% of the time.
Tune into Universal Sports to watch all sorts of track and field, swimming, triathlon and velodrome cycling events for exciting speeds and appreciate their lean bodies. They developed by a careful training blend of intensity, skill, economy, efficiency and duration.

Get Faster!
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Confidence and Toughness.jpg

2011-05-18T20:20:00.001-04:00

Everyday I work with people that train their minds and bodies to become fitter, healthier or reach a greater level of performance.
My occupation is a labor of love. What most intrigues me is when a person reaches that point in their effort that bridges the mind and body's unwillingness point.
This "unwillingness point' is the sticking point for most people. Their mind says "ouch, stop" to the body's strain because most people are not accustomed to the Benefits of hard physical work. Many people have built a reservoir of mental and physical limiters such as weakness, fear and worry. Although, at times the extreme trauma that some people have experienced are legitimate reasons for being limited but most people don't have that reality.
The problem is when people spend a lifetime, decade or whatever period of time avoiding physical discomfort. This avoidance behavior eventually catches up to people in the forms of lethargy, loss of confidence, degenerative illness or physical weakness, obesity and addiction to self medication behavior.
Our culture of laziness, blame, personal irresponsibility and quick gratification feeds this epidemic.
The hard reality is that the body and mind either become fitter or weaker. The choice to allow weakness to set in leads to consequences that people can ill afford to realize. While all along, parents and teachers could have inspired even the lowest genetic physical potential to take some positive form of mind-body training.
Our quality of life depends on the ability to adapt, cope with stress, learn, evolve and create a robust mind-body.
The photo of Ironman Triathlon, my sport and metaphor of choice (swim 2.4 miles, bike 112 miles and run 26.2 miles) signifies the metaphor for Confidence and Toughness. I mean this in several ways. I mean real physical and mental toughness and the ability to believe and act in a way to make a thought, dream or vision a reality. I also mean it in a personally less physical sense stemming from a quiet place that yields determination that is born from self sacrifice and discipline.
I often find myself using my language skills to articulately blend tone, volume and words to illicit a desired outcome. The outcome is finding the inner voice of the subconscious and conscious. It is the self coach inside that makes one do what one says they want to do.
It's always easy to say, "I can do x,y,z" but more often than not the struggle brings out the truth and that truth is hard to swallow for most. I always say physical pain and struggle from training is a pathway to freedom. I believe it's what most folks need.
They need to reach that point of quit. The place where they either push on or give in but take the mature approach to short term failure by looking at themselves honestly to discover the true reasons for the resistance.
It's ok to fail when you've truly give your best. You're "best effort" is a grey area because many fall short in mind not body.
I've used all sorts of techniques to make myself do more that originally thought. I've smiled, laughed, joked, got angry, made light of things or complained. Whatever the technique, the underlying belief and desire was there to overcome limitation. It took years to peel away layers of fear and resistance but the process was what it's all about.
I believe I've reached nearly all of my physical potential given my choices in life but I'm sure to try to reach my emotional, spiritual and mental potential or at least my perception of such.
The effort is what creates greater Confidence, Toughness and belief in oneself.
I encourage you all to set the bar higher for yourselves and immerse yourself in honest effort, hard work, struggle and clear reflection with a huge smile on your face when your training hard.

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Spring Racing.jpg

2011-05-15T16:15:00.000-04:00

When Spring arrives, I often get excited and sentimental. I miss competing in major Spring events. I love to remember my history as an elite endurance athlete that was always competing in big events at this time of year in addition to watching the Spring bike classics on TV like Paris- Roubaix in April, Milan- San Remo, Paris-Nice and others.
The Giro d'Italia is one of the grand tours of cycling. The others are the Tour de France in July and Vuelta d' Espana in September. Each May in Italy, the best teams and cyclists in the world gather for this spectacular 20 day event. The picture you see is today's stage to the peaks of Mount Aetna.
For those unfamiliar with grand tour stage racing, it's an inhuman racing event that has only 2 rest days on Monday for the athletes to travel. They ride each of these off days to prevent staleness.
Just so you know how incredibly difficult it is, imagine riding a bike as fast as you can for 1-5min and you would likely not produce the same Power:Bodyweight nor speed that these men create.
In the early 90's, I moved to Europe to attempt becoming a professional in cycling. I couldn't get on a team in Italy so I decided to take off to Spain. It was a better move considering I learned how to speak Spanish and met one of my still wonderful women of my life Ana Sanchez. She helped me pursue my dream in Barcelona.
For the better part of 2yrs, I trained 3-5hrs a day and raced on a team in southern Europe. It took me 15 races before I could even place. I achieved only on podium (Top 3) result in 2yrs. The exhaustion and frustration along with the lack of money forced me to put cycling away for a while.
Although, I fondly remember the excitement, crashes, fatigue, huge epic climbs, countries, friendships, events, classic scenery and the inspiration to become a respected international bike racer.
These years helped shape my toughness and determination that carried over to triathlon. Fortunately, I had been a triathlete prior to my European stint. Waterpolo, running and swimming training allowed my cardiovascular system to endure such punishment.
My elite level racing years have passed. Thankfully I'm in one piece. Thousands of hours of danger resulted in good things and only a few major accidents from which I recovered.
Lastly, I encourage all the readers to immerse yourself in cycling and triathlon endurance racing history, the culture and participate locally. These wonderful sports can enhance your appreciation for dedication required to excel and open you up to a cultural world well worth learning about.
Get out there in the Spring sunshine and rain, watch Universal Sports and look forward to each Springtime for the natural beauty and the sporting excitement.

Enjoy, Be safe
Terry

FYI
Other springtime triathlon events include, St. Croix 70.3, 70.3 events, Ironman Utah, South Africa, my favorite Ironman Brazil, St. Anthony's Olympic.
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

~Running~ The Here and Now.jpg

2011-05-13T09:24:00.000-04:00

For years, I've been running from the past or toward the future. Can you relate? In my business, I see most folks struggling with acceptance, self esteem, self love, compassion and respect that result in personal and professional struggle/poor mind-body health. My deep level of commitment to elite endurance sports were my vehicle to self discovery and confidence. Unfortunately, the thousands of hours of training and racing did not open my heart to the bare essentials taught by Buddhism and Yogic philosophy.
Learning and practicing Buddhism has been a gift to me. The last 2 years have been a personal struggle for me. I have sought out wisdom and insight from Yogic and Buddhist teachings. The biggest challenge has been embracing the practice of mindfulness in a quiet and disciplined manner. The philosophy is quite simple yet not easy to accept. The sweetness can seem naïve in world built on judgment, status, material assets and success.
Deep Compassion for all of humanity and all beings seems so easy right?
Well, understanding conceptually and having it resonate on a behavioral level are quite different. You can start with pausing before speaking, washing your hands or things slowly, write more slowly, chew mindfully and be aware of each breath. Deep breathing allows us to bring our mind and body together.
Ironman Triathlon and dietary respect have been my main sources of self discipline in life. Countless hours of practice have honed confidence that could not be achieved without a commitment to a process free from the expectation or outcome commonly pursued.
Quiet sitting meditation, walking meditation along with mantras as well as the divine sound of the Tibetan bell ringing have enabled me to embrace silence and let go of control.
I have a ways to go. There is no mastery. Thich Nhat Hanh the Vietnamese Monk is 85 and still practices as if he were 16. His books on Transformation at the Base, Anger, True Love inspire me to improve my character.
I've had to overcome traumas in life and I chose the path of physicality and intellectual left brain process like most Westerners. The Eastern way has shown me paths to growth that I value.
My offering to you all reading is my presence as a caring and thoughtful educator, advocate, student and practitioner of health. I'm far from perfect.
We can all become wiser and live more simply. As the Yogi Sages refer to wisdom as Satva.
Slow down, downsize, appreciate the presence of nature-people, soak up life and share your positive energy.

See you soon,
Terry

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Biggest Loser.jpg

2011-05-11T12:20:00.001-04:00

I've had the opportunity to be a part of NBC's The Biggest Loser. My friend and long time mentee Brett Hoebel is one of the stars as well as the main star behind RevAbs by Beachbody. He and I have been collaborating on a system to enhance the results that obese people seek.
The TV show offers an extreme and entertaining way to show America how much someone can achieve. They are successful at that.
Brett and I see the flaws in the process and the inherent limitations of extreme fitness with the obese.
Compulsiveness in over eating can rarely be remedied long-term by more compulsiveness. There is an emotional mental component that must be addressed simultaneously.
Our system will be used as a Workshop dedicated to showing people education skills for training, mind development, lifestyle and nutrition. In addition, we will be using the Beachbody Coaching platform to recruit coaches that would benefit personally from the system and would enjoy leading others to a better and healthier lifestyle. We have a well oiled machine and team to present anywhere and show people how Beachbody products like RevAbs, P90X, Shakeology work effectively and are Network marketing gems.
We train you to be healthy, fit, happier and make as much Leveraged income as you desire.
Contact me for more information on a workshop near you.

Be well,
Terry
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Blue Cliff Monestary.jpg

2011-05-10T23:14:00.001-04:00

What a wonderful day last Sunday. I always feel special feelings when I attend Blue Cliff. The Monks and Nuns are pleasant and their devotion to purity, love, compassion and humanity is inspiring.
Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax: 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan
Blogspot www.tk3point0.blogspot.com
www.terrykerrigan.com (soon)
www.aperionforlife.com
www.beachbodycoach.com/terryk13
www.shakeology.com/terryk13
www.teambeachbody.com/terryk13

Thich Nhat Hanh

2011-05-10T22:35:00.000-04:00

Vietnamese Buddhist Monk, Humanitarian, Hero

Terry Kerrigan
Integrative Health and Performance Coaching-Testing-Training
Office/Fax 212-784-6816
Mobile: 917-407-0471
G-Chat terrykerrigan3.0@gmail.com
Twitter @terry_kerrigan

2011-05-10T22:29:00.001-04:00

Time to train

The Unlikely Predator

2010-03-08T10:12:00.000-05:00

It's been a bit of time since my last blog. I shot a short promo film in LA and have been working hard on developing my company website.

So, we all can relate to the image above. Money, money...what does it all mean in the end? we can't take it to our grave but we can leave some "if we have any left" to our loved ones or charities.

I read where some old money millionaire Leona Helmsley left part of her fortune to her dog.

Wow!

Lets face it, our lives revolve around economy and all the "have to's" associated with finances. Unfortunately for many that I coach for health, sport and wellness, their emotional and physical health is reflective of their perceived financial wellness.

I consider money the Unlikely Predator because the perception we've become accustomed to adopt in our capitalistic society is that we need it for survival. Well, survival is dependent on a lot more than money alone but as long as we perceive it as such then we'll be the hunted not the hunters.

Money has become the chief reason for Chronic Adrenal Fatigue, Physiological and Psychological disturbance because it's the chase for more money that permits our minds to be so vulnerable to its power. I work with people that have millions yet feel financial anxiety or at least perceive it this way. I also know folks with much less but have a simpler lifestyle yet they feel fantastic and spend money on things that matter in Maslow's Hierarchy of Needs.

Perception is the key word here. In most cases, people are thinking about their wants not their needs. They've bought into the "retirement myth" and the desire/pursuit for abundance.

Don't take me the wrong way here, money has its place in the "hierarchy of need" but placing it at the very top isn't the wisest idea.

For many of my clients, their lives become very volatile and their emotional sanctity hangs in the balance based on being able to support their self created and unsustainable needs and wants.

Downsizing is the key her. Simplicity, fewer moving parts, healthier living and less STUFF means your money can be used as it's suppose to be.

Try not to become victimized by this Unlikely Predator(Stress-Chronic Hormone Disturbance-Coping Habits) because your body doesn't care about the cause of its health imbalance. It just learns to adapt or maladapt to the way you decide to think and live.

The mind is the first step. Adjust your thoughts and take the actions need to start living for now and stop worrying about the future. Plan for the future in a way that allows you to sustain simple happiness and fiscal responsibility.

Getting to Knowing Thyself

2010-02-09T09:05:00.000-05:00

Ever since I was a child, I noticed that there were more distinctions between people than just physical characteristics. When you're a kid, you don't understand much about why that may be true or if it really matters. One of my grandmothers used to teach me about astrology but seemed very worried about my safety while the other spoke only about herself, her losses and hardships.

Maybe I had a keen sense for personality details but curious nonetheless. As I approach my early 4th decade, I still have the inquisitive nature. My business and lifestyle in NYC require me to have the ability to read people, avoid judgement and be able to speak to the parts of their persona that are willing to listen.

If you're new to my blog or don't know much about me then I'll sum it up by saying I own and operate a Health, Wellness and Fitness based business in NYC.

The image above comes from the Enneagram website http://www.eclecticenergies.com/enneagram/. The image indicates a variety of archetypes that can be associated with a person's true nature or being. They offer an online test that automates a result that is used to show the lighter and darker sides of one's personality dominance, other sub dominance and chakras too.

I have found this to be particularly effective when combining it with subjective intake forms along with the Metabolic Typing online test as well.

The intention is to have a strong framework for reference when working with people that have a need for transformation. When doing Ericksonian hypnosis, there is an exercise that focuses in on archetypes that is very effective in helping people realize how diverse and developed they are without realizing it. Joseph Campbell and Carl Jung both spoke of archetypes and personality.

I invite you to take one of the tests and email me the results if you like my opinion.

info@aperionforlife.com

Be well,

Terry

Incrementalism

2010-01-15T11:21:00.000-05:00

Incrementalism isn't really a word that has literal meaning but it somehow popped up in my brain several years ago when I was trying to explain a process that occurs without obviousness or visibility. I was referring to degenerative process in the human mind and body and how insidious negative actions and thoughts were.

I often use it metaphorically in the context of change. Think about aging, you can't see it right away but 10 years later it becomes evident.

I like the photo of the grains of sand falling from the hand because I think of each grain as a thought, a drop of water, a moment, a spoken word, a mouthful of food, a step, a stroke, a touch and an intention. The collective of any of these is of greater significance and the repetition of any are powerful.

As you break into 2010, think about this concept in terms of weight management, personal growth, your impact on society-your peers and family or financially. Everything you do or don't do that is consistent and constant adds up to something whether you like it or not.

I know this from experience as a seasoned professional athlete. Each minute, step, movement, stroke and stride played a major role in my development over the years. This process keeps you present and in the moment which reflects awareness and real living.

Try it now, go out with a specific intention and see how that repetition of the intention impacts life. Either way, doing or non-doing still have a incremental effect.

Terry

The Final Stop in 2010

2010-01-04T16:22:00.000-05:00

You've arrived, your train for searching for health solutions has reached it's Final Stop

What are your intentions for 2010? Mine are to show greater consciousness to the higher needs on Maslow's Hierarchy http://en.wikipedia.org/wiki/Maslow%27s_hierarchy_of_needs .

I commit to acting on intentions of generosity, love, commitment to purpose, learning, patience, reflection and compassion for others.

This all may seem simple and a little "soft" but in a hardened world, soft is what we're all needing. Just look around you and show some courage. Show people good intentions.

I welcome you to enter into an Aperion Program then expect to be challenged on all levels and welcome it as one of the final stops in your search for greater vitality, health and performance.

Terry

FYI:

Do you know that your mind-consciousness modulates immunological activity and gut function? I mean Left Brain Linear thoughts and Right Brain subconsciousness.

Reference: Look for Out of Our Heads http://www.amazon.com/Out-Our-Heads-Lessons-Consciousness/dp/0809074656

Instinctual Tenderness of Yin teaching Yang

2009-12-29T01:24:00.000-05:00

This image is one taken in Kenya by one of my clients. The first thing that came to mind was instinctual tenderness. The idea that the mother elephant tends to the needs of its offspring elicits a warm sensation in me.

Nelson Mandela spoke of growing hard is necessary but without the loss of tenderness. It is amazing that humans place conditions on such an instinctual behavior that overlaps many species.

I am at a stage in life where I am acknowledging a need to exhibit and receive tenderness with no reservation or fear. Call it age or growing up hard, I have certainly reached a point where the Female Yin in me seeks support and more nurturing. For many men including me, the dominant instinct is male Yang centered. I spent years honing my physical and intellectual prowess while feeling imbalanced.

Developing strength and power are culturally acceptable and all too common. We face fewer predators than a few hundred thousand years ago which could support that our survival is not contingent on limited Yang development.

My experience has taught me that I have spent a major portion of my adult life modeling mostly the male archetypes of King and Warrior with a lesser attention to Lover and Magician (For more on archetypes read Carl Jung or Joseph Campbell). What I mean is that I see a common majority of men focused on developing their Yang either physically or intellectually and wielding its power. The irony is that this strengthening can be loosely rooted and abused without a proper Yin balance that tends to Tenderness, Love and Compassion.

Each time I act on my intention to show these virtuous emotions strengthens the natural male Yang. For years, I catered to the illusion that the common male traits and behaviors of being a strong male excluded the notion that by being intuitive to women and nature where I could find a deeper more enriching sense of self that made me stronger.

In my mind, tenderness is a word that educates the Yang in men with unbounded potential to nurture, empower and heal. Women are our closest bridge to nature and honoring nature is our best bet for a sustainable physical and emotional future.

Be wise my brothers..be strong and tender

Healing and Touch

2009-12-11T22:29:00.000-05:00

A very simple entry this week. Touch as many people as possible in an amicable way. Make sure you have healing and genuine Intention.

Statistically speaking, America/USA along with GB have the coldest social methods of greeting. We have a staggeringly low incidence of human touch.

Again, Touching is hugging, kissing on both cheeks, a friendly embrace with a squeeze, long handshake, kiss on the hand and many more.

Make it an intention to touch and inspire the natural healing that occurs from human touch.

Nobody feels good and lives well without this feeling so please make the effort.

Hugs,

Terry

Emotional Development

2009-12-07T22:45:00.000-05:00

The past few months have been a roller coaster of emotion for me due to the fluctuation in my fitness and coping with the economic changes that have been bestowed upon us as a whole.
Learning to Cope-Success and Failure
In 2007, I had one of my best years as a business person and professional elite ironman triathlete. The anticlimactic part of this story began at the beginning of 2008 when I began preparing to race Ironman Brazil. I noticed a strange inability to handle the training as well as several symptoms that were considered asthma related. The unfortunate DNF at Ironman Brazil 2008 after some mixed training results forced me to look at my health more objectively.
The unfortunate but relieving diagnosis came from a practicing physician that told me I had Mononucleosis. Ahhh, yes, the kissing virus you get exposed to in grade school. My body had never been exposed to it in my life. Am I that pure? In addition, I ran a few other Functional Diagnostic tests on myself and discovered I had a bacterial infection called H-Pylori( Nasty bacteria that is quite common and undiagnosed)
More importantly, I was afforded an opportunity to reflect on how very precious to have a healthy body and mind. I was really suffering but fought to remain optimnistic.
Not Suprised
I wasn't surprised in these findings due to the extent of my international travel and exposure to foreign water-foods.
My immune system and adrenal fucntion were at they're lowest points so I was suffering depression and extreme fatigue. I then spent the next 5 months trying to eliminate the infections as well as support my immune system-gut with a medication+ natural protocol.
The good news was that I began to notice I was recovering. My energy and optimism were restoring but my fitness was in the toilet by Ironman fitness standards.
Luck and Intelligence
I was lucky to have caught this in time and to have been educated in the necessary areas of health. The gym training I was able to do also helped keep my structural fitness quite stable.
This rehab phase lasted from August of 2008-May of 2009.
In June of 2009, I took a chance and started loading up with endurance volume to prepare me for the next block of training in the French Pyrenee Mountains in July. This would be my Tour de France training camp that would allow me to focus on intensive and extensive training.
I was lucky and escaped to Paris to recuperate without illness but surprise, surprise when I returned with a solid cold that prevented me from racing Ironman Lake Placid as a training race.
More ups and Downs
As July came to an end, I thought I had absorbed all the fitness from the previous month's work. I thought, time to race and see what I've got. I won a few local events and felt some confidence come back but my race paces weren't exactly world class. I knew I needed a lot more work.
I went to England to support one of my client's attempt to swim the English Channel as well as get some more big volume in Europe. I noticed that I was still having trouble ramping up the volume as well as noticing some of the familiar symptoms returning. I tried to rationalize it and train through it like most dedicated athletes but little by little, I sensed something off.
Denial
Yes, I was a victim of the classic state of denial. I couldn't bear to think I wasn't healthy enough to train so hard spo I kept on training but I needed more frequent recovery periods. I knew this wasn't the formula to a top 10 Ironman finish. September stared off with some average results with a 2nd Place Half Ironman but not at the speed I expected. This trend continued through my Hawaii Ironman training camp in October but I convinced myself I was training long enough and hard enough.
Truth and Acceptance
Well, more of the truth became known. I needed a very long taper for Ironman Arizona in late November die to fatigue. I still went to test myself but made some calculation errors by not wearing a full wetsuit in the 60 degree water. A sleeveless wasn't enough so I suffered a minor case of hypothermia which resulted in another DNF(Did not finish). In hindsight, I wouldn't have raced well anyway. More of the same happened in Cozumel, Mexico the week later. I simply ran out of steam just shortly into the swim and my cycling was average. I expected to have the fastest bike split overall but I only made it one lap with very little power. Normally 270-80w is what I can sustain for 4.5hrs. I accepted that i didn't train at the level needed to perform and the truth always comes out on race day.
Clarity
After this experience, I naturally felt very upset and started thinking about retirement. How could I maintain the belief I could finish with a top Ironman result when I couldn't get to the run in one piece? All sorts of negative feelings have sum around my head for over a week but finally some clarity set in. Yes it's true that I've put a lot of mileage on my body and mind but I owe it to myself to run some follow up tests in order to get clear perspective on my health. This would explain a lot and allow me to move forward for all the right reasons. Continue or retirement will ultimately be resolved in the short term.
Conclusion
I'm person that always seeks answers and the truth. I may fail but I never completely quit. This may be a weakness as well as a strength. Moving on from the elite level of triathlon that has given me so much knowledge about the human spirit and capacities will be inevitable. I am willing to bow out gracefully when that time has come. I trust I'll have the grace to see the emotional development take action although it won't be easy to admit.

Put the Swine Flu on Pause

2009-11-03T15:33:00.000-05:00

The swine flu publicity certainly creates a lot of buzz. Many folks are motivated by fear but few are motivated by factual information.

Our culture is constantly sent reeling into fits of emotional decision making. We're obviously an impulsive culture.

To curb this impulsiveness in order to make better and more informed decisions, we must adopt an ability to "pause" and slow down.

This allows us to think things through with a clearer mindset. Always question the motives of powerful and influential mass media and understand we live in a culture that moves at a frenetic pace often void of introspective-self responsibility.

We as a culture are responsible for ourselves and allowing an unhealthy collective unconsciousness to govern our lives is negligence at its strongest.

"Slow down you move to fast, you got to make the morning last"-Simon and Garfunkel

So true! enjoy each moment of your life

Developing a robust immune system and tolerance to stress is predicated on the awareness that the right nutrition, rest, slower pace and simple living empower the body and equips the mind to make good decisions.

The Story on Sleep

2009-10-16T16:44:00.000-04:00

My Interview with the NLP Center of New York:

Background --

I had met Terry at our hypnosis training in spring ’09. In the training I asked if there was anyone who was able to go to sleep easily. Without any hesitation Terry shot his hand up. We agreed to follow- up with a formal interview. These notes are from our first interview.

First Interview September 18, 2009 90 minutes:

Terry Kerrigan is 41 years old. He is a professional athlete who competes in Iron Man and triathlon events. He is also a coach who works with functional diagnostics integration, metabolic nutrition, Ericksonian hypnosis and exercise science. You can visit his web page, www.aperionforlife.com. We began discussing the process of modeling and I explained that this is a project for the International Association Society for Health (IASH) conference in October 2010. He immediately exclaimed, “I have no difficulties with sleep.” The modeling interview focused on his ability to go to sleep easily, and to sleep well. Terry has an understanding of his body from a scientific as well as from an athletic point of view. When he thinks of sleep he is using his entire day as a reflection of how he will prepare for his restful evening.

Here are some of his statements verbatim: “I don’t do anything to upset my parasympathetic nervous system. I am aware of the environmental stresses outside, for example noise which excites the sympathetic nervous system and can result in adrenal exhaustion.” Since he understands the body in regards to the Autonomic Nervous system, he evaluates everything between the sympathetic and parasympathetic nervous system for activities and balance. He continues, “ I know that after sympathetic training, I will have to digest and recover. A typical day is that I wake up at 6 am and I eat breakfast. I like to eat alkaline, (not eat sympathetic type food). I then will exercise, work on computer and/or work with a client. I know that energy output causes stress. I believe I have coping mechanisms to handle stress. I have unusual amount of coping abilities. (It would be useful to ask Terry what are his coping mechanisms). I am aware of the Circadian Rhythms due to each season, so I pay attention to the season that I am in now.”
He also has a daily readiness check list that he uses with clients and himself. It is a checklist based on sensations and feeling states. For example, he will wake up in the morning and ask himself, “How does my stomach feel?” or “When I stand up what is my energy like?” These answers then move him on to his next phase of the day. He said, “I look to see what my sensations are.” Terry is very sure that his beliefs are biological and scientific. He said that,
“I know when my mind and body have chronic overload and if I eat too much etc. it is a cause-effect, so I’m taking responsibility. I have awareness of how my day is going.”

I asked Terry to give me a specific example of when he was going to sleep.
He selected the day prior to our interview. He said he was upstate for a running workout. It was a 25 K run which was rigorous. He did it in 1 hour and 45 minutes. After that he recuperated, (I am not sure if he took a supplement). He said that he knew that between his driving upstate and his training that he would be fatigued the next morning. When he evaluates his state, he utilizes supplements to help him with his energy. He takes a multi mineral, Iodine and HCL (hydrochloride) mineral complex. Terry has learned and trained himself to take these supplements to help him throughout the day and into the evening.

Throughout the day he is asking himself, “How do I feel.” He is aware that there is a conscious and unconscious awareness. For example, after eating, he knows that he will be hungry again in about 3-4 hours. He stated, “I trust my feelings.” Throughout the day he is evaluating his sensations and his feelings. What he eats is very important as a part of his sleep preparation.
He feels that, “sleep is related to gut health, and gut is sleep.” He explained,
“A healthy gut and adrenals means that the gut will produce serotonin and
can convert to or produce optimal melatonin. The hypothalamus pituitary
adrenal (HPA) axis is our master regulator of the autonomic function.”
Ultimately he finds it important to “feel good.” He values happiness, a mind
functioning clearly and being physically healthy. These beliefs and values
are guiding him throughout the entire day.

At around 10 pm he is getting around to going to sleep, he says there are
several things to avoid. “I avoid, multitasking, I stop over thinking, decrease
any noise, no violent movies or television, no caffeine (limits caffeine to
3x’s week), limits chocolate, avoids high glycemic index type food, (except
after training where he then will consume high Glycemic Value Carbs), any
artificial addictions, alcohol and anything that excites the sympathetic
system.” He may eat certain foods because he is aware of his metabolic type
(this is something he is also an expert about), and since he is a “protein
type,” he may consume some form of carbohydrates at night.

As he is going to bed he may daydream, read, or “I become the observer, I
know I can’t do anything about the future. I think about my effort, and it is
training effort, and what I am doing now will improve my tomorrow.”
His daily cycle is based upon his training, and that is why rest is so
important. At one point he spontaneously said, “ I enjoy rest, I enjoy
recuperation.”

His behaviors for going to bed are breathing, slow rhythmic breaths. He
sleeps on his right side. I asked him what else he was aware of right before
going to sleep, and said, “I am in touch with my feelings.” I asked him about
his identity at that point and he said that it more connected to feeling like a
‘spirit, floating.” I asked him what was beyond the identity and his words
were, “no left brain feeling.” I believe he considers this moment to be the
parasympathetic stimulus which he values...

I asked what if he wasn’t tired what would be his alternative strategy. His
answer was “ I would give in.” Which means he would stay awake, and then
eventually go to bed. He said, “ I trust that the sleep will come, of course.”
I asked what if he wakes up in the middle of the evening. If this does
happen, and it probably only happens if he had something to drink close to
going to sleep, he gets up, uses the bathroom, and then goes back to bed.
“He said, “You just go to bed to sleep, it is a natural process.”

He does have evenings when he stays up later, but it is dependent upon what
is happening the next day. If he knows he has a race, a presentation,
something for his training, then he will go to bed around 10pm. However he
does have a social life and creates exceptions to his routine.
I asked about napping, and he said that he listens to his body. If he needs a
nap he will only take a nap between 1-3pm, and only if he had trained hard
that day. If he is tired after 3pm, he resists the temptation and waits to sleep
at 10pm.

In order to wake up he also has specific strategies. He has an alarm clock
that is an illumination alarm and changes its brightness from dusk to dawn.
He also makes sure he has natural light to wake him.
His day begins again. Each part of his day is connected to the next, based on
his energy, based on the season, based on the level of his workout so he can
balance his sympathetic and parasympathetic systems. Sleep is a necessity to
him because he knows he will train the next day. The three most important
pieces for him are, “Water, food and rest.”

After our interview Terry had a race that weekend, he took first place ahead
of 700 other runners. This race included: .8mile swim, 17mike bike and 5
mile run. Needless to say he slept well.

What it means for you if your friends are jealous

2009-09-29T21:25:00.000-04:00

Jealousy defined: Jealousy is an emotion and typically refers to the negative thoughts and feelings of insecurity, fear, and anxiety over an anticipated loss of something that the person values, such as a relationship, friendship, or love. Jealousy often consists of a combination of emotions such as anger, sadness, and disgust. Jealousy differs from envy in that jealousy is about something one has and is afraid of losing, while envy refers to something one does not have and either wants to acquire or to prevent another from acquiring.
Since its introduction, the subject has been studied and expressed by artists and scientists alike and even more often, observed by us in our personal daily lives.

So, how does jealousy affect you exactly? It can affect the way you conduct your social life and how you might feel about yourself and others. To avoid having jealousy issues, take control of your life, work on having genuine compassion for those who are plagued by such negative feelings and actions. Attempt to avoid conversations that take the tone of jealousy. If you begin to feel these feelings emerge, examine why you feel them. Above all, be mindful that the feeling exists.

The fact we are all unique makes it such that genetics and society will always reward different people in an upredictable or uncontrollable way. The things we do have control over are our perspectives and mindset. For instance, I often look at how fortunate I am compared to the worst circumstances I can possibly imagine. Thinking about perspective is an important part of personal training if you have a coach and is critical to fitness.

We are priviledged to have the brain capacity and human understanding to even think about this topic for the purpose of discussion. To be happy, healthy and alive frankly, makes jealousy a triviality in my own life. And even though I experience it, I deflect its intent in an attempt to shift the attention to other things more important than myself.

So practice smiles instead, and try exchanging pleasant commonalities with everyone you meet whatever the circumstance. You'll be surprised at the freedom and the wonder it will give to your life for free.

Seven Things You should know about Functional Diagnostics

2009-09-22T12:42:00.000-04:00

Q: I’m not sure what Functional Diagnostics is, can you give me a quick definition?
A: Many people who seek medical care do not have a clinically identifiable disease or pathology. Their problems are based in what I call “derangements or blockages in normal physiology” and present as dysfunctions in one or more organ system that left unchecked would ultimately lead to disease and pathology. Typically these patients come to us having usually been told that everything looks normal based on the standard tests routinely run by their doctor (physical examination, urinalysis, blood tests etc.). FD practitioners know that most of our patients are by no means “normal”, but are a long way from being in a state of optimal health. So why do we use and rely diagnostic techniques and standard interpretations that are designed to identify disease states and pathology only? Shouldn’t we use interpretative and diagnostic methods that can help us assess a wide range of problems that are more suggestive of sub-clinical or functional problems?
Many patients fall through the cracks of the current medical paradigm because they are neither sick from a pathological perspective (no tissue changes, no findings on diagnostic testing etc.) nor 100% well. These patients fall into a gray area of medicine and we need a different approach to be able to deal with this.
Functional diagnostics is the way to deal with this because FD is about becoming the ultimate medical detective. As a coach and practitioner working in the realm of function and dysfunction, we need to have as many tools as possible to assess the body. We must be able to “cast your net wide”. We must have as much data about our patient as possible flowing into our assessment funnel.

* Data from the patient’s story and history
* Data from the patient’s medical records
* Data from the patient’s body
* Data from the patient’s urine
* Data from the patient’s saliva
* Data from the patient’s blood
* Data from a whole range of Advanced Functional Diagnostic tests : Nutrition

Q: One concern I see with a functional diagnostic approach is patients may be reluctant to pay for lab tests if the labs are not going to be covered by their insurance. They may choose a “stab in the dark” approach because it is cheaper.

A: What may be considered a negative to some is a blessing to others. You see, people will ALWAYS pay for what they want. People have this unique ability to come up with the money when they want something badly enough. And that is where as a practitioner one must “own” and believe that what the patient needs is extremely important in helping them get well. PERIOD! I may be bold in my comment but I believe with every ounce of my being that what I recommend in the way of labs is vitally important to the well-being and health of that patient. Most if not all of the patients I see for functional diagnositics are at the end of their rope and are desperately looking for answers to their health challenge. What is exciting is the fact that I have real answers to the patient’s health woes
not found with their present and past medical experience and that is something people are willing to pay for..
But once we have all that information we are able to process and make sense of it all. We are able to quickly and efficiently communicate to the patient exactly what we think is going on. And finally, we are able to clearly and concisely recommend what we must do to achieve a greater state of health and well-being. This is what Functional Diagnostics is all about.

Q: Is it legal to be able to implement these techniques?
A: The global answer is yes, however, from a chiropractic perspective, telling a patient you will “cure” them of XYZ disease via an adjustment is a big “no no” and will open you up to disciplinary action. This applies to functional diagnostic medicine too. We are not curing anything but rather assisting the body to function more efficiently thereby increasing the health potential of our patients.
To be quite honest, the typical disease specific approach using nutrition has a greater chance of leading to problems than the functional diagnostic model. All in all, each health professional should be privy of their state’s practice limitations and practice accordingly.

Q: There are a lot of nutrition courses out there. What makes this training program so unique?

A: I think the most important point to understand is that Functional Diagnostics is not only about nutrition. Yes, we know that sounds totally bizarre since a lot of our individualized treatment protocols use nutritional interventions. The bottom line is, functional diagnostics goes way beyond nutrition but Mediator Release Testing (MRT) and Metabolic Typing are used in conjunction with other FD evaluation. Heck, if you want to do nutrition go to one of the many supplement companies that provide supplements to our professions and enroll in one of their cookbook nutrition courses.

Functional Diagnostics is about much, much more. The bottom line is that Functional Diagnostic goes way beyond nutrition. To a lot of health care practitioners nutrition is synonymous with nutritional supplements. We’d like you to consider something for a minute.

The majority of doctors using nutrition today are doing it allopathically
The reason we say this is that most doctors, whether they are prescribing drugs or some natural supplement or an herb, focus on temporary symptomatic relief rather than getting

to the true underlying cause of the dysfunction, disorder or disease. They are practicing what we have called “greenallopathy”.

The majority of the nutritional supplement companies have what they call “Protocol Manuals”, which are just glorified cookbooks: “Patient A has this disease then give them these 3 supplements“. We might as well do our patients a favor. Just give them the protocol manual and have them buy whatever supplements they like so we can go and sit on the beach!

Let’s look at it from the patient’s perspective. Never before has our patient population been more highly informed. They have, thanks to the internet, a wealth of information on nutrition and they can get nutritional supplements from their supermarket. But they are also in a different frame of mind than they were even a few years ago. They are sicker, feel less functional than at any time in history and allopathic medicine does not have
any answers.

They want answers and are no longer satisfied with the same old nutritional approaches.
They want a practitioner who has a wide frame of focus, can see the wood from the trees, does not just seek temporary relief of symptoms, can analyze information from multiple systems of the body, organize that data into a detailed report that clearly identifies what areas of the body are out of balance and communicate what steps are necessary to restore optimal function.

Q: How do we improve compliance with testing and supplements? How do we teach patients to follow through and comply with diet and supplements?

A: The compliance issue is a logical progression of doing an excellent work-up. This includes conducting an exceptional history, review of past and present medicals, appropriate in house first line lab testing and finally the ordering of clinical functional medicine labs. Remember, 90% of ensuring patients will comply with our recommendations is dependent on how well we do this part. Unfortunately, many doctors and other healthcare professionals will jump right into the treatment without spending sufficient time doing the work-up. Patients are accustomed to their primary medical doctors ordering tests, reviewing and studying the findings THEN making their recommendations. That is where functional diagnostics shines. Unlike the disease specific model, which is comparable to cook book health care, the patient specific model/functional diagnostic approach is rooted in the work-up followed with enviable patient compliance.

Q: What conditions are best suited for FD? How do we identify which patients are the best candidates for FD?

A: Functional Diagnostics will gives the tools and techniques to assess and treat the underlying cause of many of the most clinically challenging conditions you see in practice. Remember, there is no disease treatment. Identifying and treating the underlying cause is the objective. Some of the challenging conditions that respond well to Functional Diagnostics would include:

* Coronary Artery Disease
* Fibromyalgia
* Chronic Fatigue Syndrome
* Irritable Bowel Syndrome and other gastrointestinal conditions
* Inflammatory conditions such as Crohn’s disease, Rheumatoid Arthritis, Lupus,
Ankylosing Spondylitis
* Asthma and chronic sinusitis
* Female hormonal issues such as pre-menstrual syndrome and menopause
* Stress related diseases and conditions of fatigue and lack of energy
* Thyroid and adrenal dysfunctions
I think it’s also important to recognize that a lot of Functional Diagnostics is about about assessing and treating dysfunction long before it manifests as a medical condition. In the training program we will be spending time discussing ways to help our patients prevent diseases such as these.

Q: When you recommend supplements to resolve functional problems, do you use specific products, companies or give us descriptions or ingredient breakdowns of the type of product to use?

A: I first want to say that we are supported or sponsored by any nutritional company or lab company. We are 100% independent and the information we give you is not biased by a fiduciary relationship with another company because we don’t have one!
Our clinical recommendations will include a variety of nutritional products which have been time tested via successful patient outcomes. We continually evaluate and monitor the effectiveness of natural therapeutic agents via subjective and more importantly objective testing. Our goal is to identify the most effective treatment protocols to return a patient to a state of optimal health. For additional information or scheduling a consultation.

Call 888-MYAPERION or 212-784-6816
www.aperionforlife.com

The Sad State of America's Hunger

2009-09-11T12:23:00.000-04:00

HUNGER - April 18, 1985

"She pigs out at her table, where a few crumbs fall and overturned catsup trickles down very slowly into hungry, open mouths." - Elizabeth Layton

Here is the issue as presented in Perspectives in Nutrition by Carol Byrd-Bredbenner, Gaile Moe, Donna Beshgetoor, Jacqueline Berning. (2009) who write:
Worldwide, agriculture produces enough food to provide each person with 2720 kcal/day—more than enough to meet the energy requirements of each of the nearly 7 billion persons on earth. Even with this abundance, almost 1 in 8 (about 854 million) people are unable to access enough food to lead active, healthy lives— that is, they are food insecure. Another 2 billion people suffer from micronutrient (vitamin and mineral) deficiencies. The serious problems of food insecurity and malnutrition exist in virtually every nation. (72)
An interesting research to show the effect of hunger was conducted in the 1940’s that illuminated what takes place when we do not have enough food. Please notice the changes that these men have undergone, and the length of time it took them to heal after the research was over:
A group of researchers, led by Dr. Ancel Keys, examined the effects of under-nutrition on 32 healthy male volunteers. They ate an average of about 1800 calories daily for 6 months. During this time, the men lost an average of 24% of their body weight, experienced fatigue, muscle soreness, irritability, intolerance to cold, and hunger, exhibited lack of ambition, self-discipline, and concentration; and were often moody, apathetic, and depressed. Their heart rate and muscle tone decreased and they retained abnormal amounts of fluid in their bodies. When the men were permitted to eat normally again, feelings of recurrent hunger and fatigue persisted, even after 12 weeks of rehabilitation. Full recovery required about 18 months. This study tells us much about the general state undernourished adults worldwide. (72)
This research illustrates well the vicious downward spiral of poverty and death. Take a closer look at this cycle:
Hunger most often is associated with poverty—worldwide, including the US. Poverty stricken people may eat too little nutritious food, making them more disease prone—this leads to inadequate diet (or inappropriate food – such as junk food, which is cheaper to buy and to fill the stomach with)—this causes stunted development and or premature death—Nutrient deficient diets provoke health problems: under-nutrition, increases susceptibility to disease, which decreases people’s ability to cultivate or purchase nutritious foods… Sickness and loss of livelihood… Death. Hunger has been a part of our existence since the beginning of human life. But we thought that the “modern life” would eradicate hunger and disease. We were shocked in April 1967 when a team of doctors headed by Dr. Robert Coles and funded by the Field Foundation gave this report on hunger to our nation:
[We] saw children whose nutritional and medical condition we can only describe as shocking—even to a group of physicians whose work involves daily confrontation with disease and suffering. In child after child we saw: evidence of vitamin and mineral deficiencies; serious untreated skin infections and ulcerations; eye and ear diseases, also unattended bone diseases secondary to poor food intake; the prevalence of bacterial and parasitic disease, as well as severe anemia, with resulting loss of energy and ability to live a normally active life; diseases of the heart and lungs—requiring surgery—which have gone undiagnosed and untreated… and finally, in boys and girls in every county we visited, obvious evidence of severe malnutrition, with injury to body’s tissues—its muscles, bones and skin as well as an associated psychological state of fatigue, listlessness, and exhaustion. (How Hungry is America, 2008, p. 67)
This report, describing Third World style malnutrition, shocked our nation, not because we didn’t realize that there was such hunger and starvation in the world, but that this suffering was in our own country— the Mississippi Delta, a region comprising of parts of Mississippi, Arkansas and Louisiana. The report movtivated the media to descend into the Delta and this focused everyone’s attention on the deplorable conditions of poverty. President Nixon started the Food Stamp program, and a host of other governmental programs to aid the poor as result of this coverage and the outrage of everyone in our nation. As a result much of this suffering was abated and progress was being made. However, several presidential terms later, President Regan came in and changed many of these federally sponsored programs—defunding them. The numbers of hungry Americans has been increasing evern since. Read Joel Berg’s book How Hungry is America? (2008) to grasp the depth of what we are actually dealing with in regards to poverty and hunger in the U.S. Realize that as a person’s diet deteriorate, or is never up to par since childhood, that it affects every system in our body. Our attitude oftentimes is impatient towards those who are poor, thinking that they “just need to work and get their act together”, however, without proper nutrition, it is hard to think and have the energy to work and get out of this vicious cycle. We all need to get involved and get our mutual act together.

As a nation we were founded on certain inconsistencies and you could say racism has been a part of our lives since our inception.

The Declaration of Independence (July 4th, 1776) written in large part by Thomas Jefferson, who became our third President, states: “We hold these truths to be self evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” Thomas Jefferson had 187 slaves. We know that because he kept meticulous hand-written records about his inner conflicts using human slaves. We still have his writings, fully showing his inner turmoil of awareness but with the attitude of racism he could not overcome.
By 1707, the image of America as a bountiful garden was already known around the globe. The nation soon achieved its status as “breadbasket to the world.” This bounty did not extend to African slaves who received barely enough food rations to keep them alive, nor to Native Americans, whose primary sources of food, most significantly buffalo meat, were systematically destroyed by settlers.
We need to have our hearts weep. Most of us have no idea and are inoculated from the poor and the hungry. I am. The book, How Hungry Is America by Joel Berg, will break your heart and open your eyes to the suffering of the poor, while it also gives real solutions.
The underlying opposition to fighting hunger was fueled by racism (not just in Mississippi, but throughout the South, and indeed, nationwide).
The Field Foundation and Citizens’ Board studies were both specifically designed to attract media coverage, which it was hoped would then advance legislation. The strategy worked. Such reports set a pattern, followed until this day, by which anti-hunger groups issue reports specifically to obtain media coverage and thereby achieve public policy improvements. Activism causes the media to notice. They print, people understand and change happens. Example, with Nixon, almost entirely due to agitation from the media, antipoverty activists and other political leaders, an administration, which doubted that hunger even existed just months prior, ended up proposing what were, at that point in American history, the most significant proposals ever made to reduce it. (p. 73)
Hunger is increasing because more people are out of work.
Food insecurity is closely linked to poverty. In the US about 37 million people (12% of the population)—more that a third of whom are children—live at or below the poverty guidelines, currently estimated at $20,650 for a family of 4. Currently, 25% of African-Americans and Native Americans and 22% of Hispanics live in poverty, compared with approximately 9% of Asians and Caucasians. Low paying jobs and unemployment, coupled with a lack of health-care benefits, high housing costs, family break-ups and catastrophic illness, contribute to economic hardship and poverty.

My Idea of Bliss

2009-08-29T15:00:00.000-04:00

Our lives revolve around relationships with many things and as I grow older and hopefully wiser, I contemplate my relationship with intangible connections such as my mind when I dream or think, my body when it feels good or hurts, my being, in the ocean when I swim, or even the food I have consumed and it's relationship with the earth when I run or bike. This concept is one that is shared by many except it isn't common or might feel a little awkward in conversation because of the estranged relationship that people seem to have in their connection with nature and spirit. Terms such as 'unconventional', 'alternative' and holistic' are dismissive adjectives that speak to this point.

Yet, author Viktor Frankl in his influential work as a psychiatrist http://en.wikipedia.org/wiki/Viktor_Frankl who had secretly been keeping records of his observations during Nazi imprisonment camp speaks of "man's search for meaning" in life as a universal truth no matter how dismal the circumstances. This discourse, later coined Logo Theory incited logotherapy as a method of treatment by which to help people find personal truth and meaning. Another work from which I have benefited tremendously is that of Joseph Campbell http://en.wikipedia.org/wiki/Joseph_Campbell who spoke of “following your bliss”.

In truth, we have control over the relationships with ourselves, with our minds and our personal choices like whether to be eco-friendly, support local agriculture, manage our health and bodies and our relations with each other. I see this as a way of honoring life, earth and fellow man. Throughout many centuries, mythology and history have recounted stories of such honor. And now, more than ever, our contemporary American society is in need of a moment to pause and rethink life's purpose and meaning rather than to be swept away in the tsunami of consumerism and empty connections. Each day reminds me that life is a precious gift and, perhaps ironically, world class fitness and health costs extra. But for me, it is a price well worth paying as I have worked very hard in my life to steer away from the dangers of conventional living. In the process, I have become more and more connected with how I can personally impact this world in a positive way. The sport of triathlon and its lifestyle has led me to a path of self discovery and enlightenment that I likely would not have experienced if I hadn’t sought after life’s meaning or followed my bliss. And what about you? How do you feel? What is your bliss?

Two Minute Meditation

2009-08-19T13:45:00.000-04:00

No matter where I go in this world, I am constantly reminded of the value of solitude, peace, quiet and freedom. Being able to calm the mind and body is priceless. Selecting an island, a mountain or a coastal location is usually my preference because of the natural surroundings abound. Birds, wind, waves, sun, trails, hills and sand make me feel fantastic inside. As much as I love being social and recognize it's value, our chaotic modern lives usually lack the quiet mindful moments that allow for true reflection and relaxation. It is in these moments that we begin to feel and experience the "right brain" intuitive as creativity emerges from the subconscious. Dreaming and imagining life's immense possibilities becomes inspiring. As a coach, I have a wide array of camps and retreats that teach people the importance of this way of life. Patience is the root virtue. The art is being confident enough to translate this "mind fullness" into daily action and life is critical. When I sit alone, swim 5k into the open ocean alone or run and bike to high altitudes, I am able to think clearly and take full responsibility for my existence. Responsibility is the key word. Taking ownership of your life and the way it is at any given point in time, to me, is the equivalent of a child evolving into a self actualizing adult. These natural and epic experiences can often be met with natural resistance and fear but when overcome, the mind is finally free. Because the truth is that in the end, we are alone. Being able to accept and understand this means that we are likely to become less dependent and more interdependent beings. Maslow spoke and wrote on the hierarchy of human needs. Fundamentally, we are capable of acquiescing to the need for sovereignty, love, peace and quiet otherwise we are certain to try to meet these needs in less than effective ways. Addiction, obsessions, cravings are some examples of this to name a few. I urge anyone reading this, to take a deep breath, find a quiet place and take inventory of your life so that you don't become a victim of chaos and noise, but instead, take part in life's most simple and glorious pleasures.

Rehab Rest and Recovery: Helping Your Body deal with Stress

2009-08-02T17:56:00.000-04:00

The sport of triathlon, particularly the Ironman Distance places an unusually high load of stress on the mind and body. Many amazing positive things can manifest from the preparation but understanding the cost of training and the events is quite important. After nearly a 2 year lay off from competition due to several health complications while travelling, I began to feel healthy again in May after 8 months of rehab using Functional Diagnostics and a supplement-nutrition protocol I designed after a series of testing. Amazingly, my health and fitness evaluations gave me the green light to begin serious training. I transitioned from a 3 month quality running and weight training period to a more endurance extensive bike and swim period in June-July. While beginning quite conservatively and tracking my training stress with Race Day, I noticed my form coming along nicely when I was training in the Pyrenees where the 2009 Tour de France would pass through.After a quick consult with a friend and former Hawaii Ironman World Champion, I decided to enter an Ironman on very short notice due the my improved ability to handle strong power numbers on the high slopes of big mountains. I would compete in the Lake Placid Ironman in upstate New York on July 26th. The only caveat to this was a short taper of 10 days and international travel from France to New York.As soon as I returned, I knew that the "jet lag" otherwise known as a "circadian rhythm disturbance" would linger for a week which would be cutting it very close. On the Wednesday before the race, I noticed I had a sore throat. Frustrating when I focused most of my attention to recovery and sleep. Well, this is life. High stress training, international travel and coming back from an immune system destructive period proved to be too much for me or it could be less complicated and a stroke of bad luck. Either way, the fact was that I was sick. Not terribly sick but enough to prevent handling the stress of an Ironman.My positive attitude was in full force all week, I was helping all of my athletes get the pre race jitters out as 3 of them were also competing. The naturopathic and meds remedies were only masking my symptoms. I knew I had my work cut out for me in spite of a relatively less severe set of symptoms.Tylenol masks symptoms which gave me the idea that I could compete at the world class level.Raceday came and my energy was calm and relaxed. Maybe too calm.When the gun went off, I had a good swim position and swam well for 3.8k/2.4miles. My strongest leg was coming-the bike. 180k or 112 miles of hilly terrain but nothing like the Pyrenees.After 50k of racing, I managed to feel better and pick up some positions. I knew I was riding quite fast and feeling strong. At kilometer 60, I started to feel a bit strange and weaker. My cold symptoms were kicking in strong and eventually the air was let out of my balloon so to speak.At this point, I knew my attitude was key. I put things into perspective and realized I was asking a lot from my body in a state that was much less than 90%. Dropping out of the race was best thing to do because protecting my health is most important. I've competed in 27 Ironman Triathlons at a very high level. As soon as I finished the 1st lap of the bike, I put a smile on my face and called it a day. I know it's a small part of life and tomorrow is a new day to re evaluate, heal and plan to prepare to be stronger but healthier. Words of Wisdom: Recovery and Restoration
It's time for me to Restore by spending the next week sleeping extra and recovery type activities.
Whatever the stress may be, life, work, family, relationships, illness or exercise; the fact remains that the body and mind and only handle what they can tolerate at that time. We all need calculated and intuitive periods of rest as well as longer periods of restoration. Realizing a healthy mind and body means respecting that we need to understand the types and levels of stress we're experiencing. Once understood, our objective is to minimize and eliminate stress that has negative consequences and to recover from acute good and bad stress by resting. This means daily and weekly. Also, to "un load" from chronic stress in order to Restore more deeply. The methods that are effective can be adapted for illness, day to day occupational stress, emotional, exercise and more. Whether you are gifted with supreme genetics and can perform at a world class level in business, sport or trying to live from day to day. Learning how to improve the mind and body's ability to cope with all types of stress is beneficial and necessary. This lack of understanding is what plagues most westernized societies and motivates me to use my skills to help improve the standard of living regardless of race, ethnicity or economic class. One of my primary objectives as a Health, Fitness and Wellness guru is to use a systematic approach to helping people qualify and quantify stress to help them nurture their minds and bodies.My life has been a study in stress tolerance. I continue to learn and apply my education and experience to help all types of people feel the way they desire and live vibrant and fulfilling lives.http://www.aperionforlife.com/

The Hungry Ghost

2009-07-24T17:09:00.000-04:00

Essentially we’re in paradoxical period. On one hand, people are seeking sustainability in government, relationships, healthcare, finances, happiness and on the otherhand as a whole we are wandering from remedy to remedy and behaving as I called “Hungry Ghosts”. We’re starved for the essentials to which we already have access. In this “Starved” state, we’re becoming Overstuffed and Malnourished in every sense of their meanings all at the same time. People need essentials yet have learned to wander like ghosts craving and feeding themselves with unsustainable things like fast food, the wrong food, sensationalistic media, fear based influences, confusion and mixed messages, unhealthy food, misconcevied ideas about health, wellness and fitness, symptomatic allopathic medical treatments, excess in every way, self medication, prescription drugs, over the counter meds. Our bodies and minds are at full capacity yet functioning at well below optimum capacity.This should be written-taught in a positive manner not fear based.I show people how to take ownership of their bodies and minds in a way that is interesting and enjoyable.
http://www.aperionforlife.com/