Tag Archives: cross training

Dr. Joe Galati and Your Health First: Behind the Scenes

For the past eight years, I have been producing and hosting “Your Health First“, on Clear Channel’s 740 KTRH. It is a great pleasure for me to discuss health and wellness topics with all of our listeners.

We recently used a GoPro HD Hero video camera to record the program. There are plans to place each episode of the program on YouTube, allowing for greater reach of the information we discuss every week.

Your feedback on topics is welcomed. Review our website to see topics we have already discussed. New ideas are always welcomed by our team. Leave a message here and share your comments. We depend on your participation. Thanks.

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Thirty-One Days of Wellness: A Recap of the Month

During the month of January, Chuck Garcia and I posted 31 entries to reflect a broad range of topics related to health and wellness – topics that you can review for the entire year. To make them easily accessible, I have re-posted them on a single blog entry. Enjoy them again, and share them with your friends and family.

Day 1
A New Year, a New You

Day 2
Eating Salad for Breakfast

Day 3
Navigating the Grocery Store: Inner vs Outer Isles

Day 4
Foods Never to Eat 

Day 5
Foods Healing Power

Day 6
The Low Down on Wheat

Day 7
Gym Rules 

Day 8
Charles Barkley and Weight Watchers 

Day 9
Blueberries: A Superfood to Love

Day 10
Benefits of Coconuts 

Day 11
It’s Not Nice to Fool Mother Nature

Day 12
Adding Eggplant to Your Diet

Day 13
Wondering About WonderBread 

Day 14
How Bad is Read Meat: Dr. Galati and Matt Patrick KTRH Radio 

Day 15
The Value of Cross-Training

Day 16
MLK Holiday: Off

Day17
Talking Health and Wellness

Day 18
Ultimate Abdominal Exercise 

Day 19
Zucchini: Another Food to Love

Day 20
Beach Body 10-Minute Trainer

Day 21
Exuberant Animal 

Day 22
Dan Campolieta: Number 1 Meal: Breakfast

Day 23
Salad Dressing: Olive Oil and Vinegar 

Day 24
Beets: Good Nutrition

Day 25
Cuisinart Hand Mixer

Day 26
Health Benefits of Boxing

Day 27
Strength Training: Benefits of Lifting Heavy Things 

Day 28
Frozen Fruits and Vegetables: Dr. Galati Explains

Day 29
Paleo Playground: Chuck Garcia Explains

Day 30
Paleo Playground: Part 2

Day 31
Healthy Recommendations and Books We Like

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The Value of Cross Training: Learning from Our Ancestors About Fitness

The Value of Cross Training: Learning from Our Ancestors About Fitness

Jim Thorpe: America's Greatest Athlete

“You sir, are the world’s greatest athlete.” King Gustav of Sweden to Jim Thorpe in 1912 after winning the decathalon.

What can we learn from decathaletes to optimize our health and fitness? First, a touch of history to appreciate why this matters to us non-athletes.

The Olympics were the most famous of the four Pan-Hellenic Games of ancient Greece. They were held at Olympia, beginning in approximately 776 B.C. Held every four years, they were celebrated as solemn religious festivals, complete with sacrifices to Greek gods. Truces were declared as Greek city-states were invited to send their best athletes to compete.

Included were a variety of events, many of which still exist in the modern Olympics. Then, and now, the one event that the world declared as the greatest living athlete was determined by the decathalon. The decathlon includes 10 different events during two days of competition. The events, in order, are:

• 100-meter run
• long jump
• shot put
• high jump
• 400-meter run
• 110-meter hurdles
• Discus
• pole vault
• javelin
• 1500-meter run.

Every track and field discipline is included in the decathlon, except for long distance running. Decathletes must nevertheless possess the stamina of a long-distance runner in order to compete successfully in the 10 events over two days.

Why does this matter to me? I can’t emphasize enough that you do not need to be a distance runner to be incredibly fit. In fact, distance runners will never be considered great athletes or particularly fit. Look at the world’s 2008 decathalon gold medalist Bryan Clay. Although I don’t have a Bryan Clay body and have no shot at the Olympics, we should all strive for a balanced fitness regimen that emphasizes strength, power, speed and endurance; just like the champion.

While I understand that most of us mere mortals are not Olympic material, I believe that all of us should train like decathaletes. With the exception of the pole vault (which requires very specific training), I strive to incorporate the other 9 events into my regimen.

Your action plan.
1. To train like a decathalete you must first see yourself as one. It all starts with how you view yourself.

2. Stop logging endless miles on the treadmills and start training like Bryan Clay. Jump, throw, hop, hurl, sprint,

3. Get out of the gym – Play a variety of sports and do activities that challenge you both aerobically and anaerobically.

4. Jump and Throw – explosive power in both the lower and upper body are needed for what amounts to be a full body workout. While most of us don’t have a javelin laying around, throw anything. Rocks, stones, anything that varies the weight will work.

5. Sprint – Speed training is an excellent way to burn excess body fat and get lean. I go to a high school football field and sprint various distances from 30 to 100 yards.

6. Run – but not mega distance. Build stamina to be able to run three to five miles on any given day. Although you will be training for speed, strength, and power, it’s good to have an aerobic base. I like to run occasional 10K road races.

7. Recover – all athletes, especially the best in the world, need to take a day or two off a week in order to let their bodies regenerate. For you, this means getting enough sleep and eating quality food so that your hard training pays off.

To learn more about decathalon training, see the following sites:

1. Train Like a Decathlete

2. Decathlon Training Plan

3. Decathlon Training Ideas

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January 15: Cross Training for a More Balanced and Sensible Approach to Fitness

January 15: Cross Training for a More Balanced and Sensible Approach to Fitness

Cross Train in 2011

I see it in my gym all the time:  The same person, at the same time of day, doing the same routine they did yesterday.  Usually, it is someone on a treadmill or stair climber thinking of nothing else but burning calories.  While it’s better than nothing, time to think differently and strive for total fitness rather than just calorie reduction.  No matter what you choose, you must modify and/or control your nutrition to see results. 

As a tried and true distance runner, the thought of doing anything other than running was of no interest to me when I was much younger.  While I am still a road warrior, I have come to appreciate over the years that my running vastly improved when I balanced my miles with a much broader exercise regimen than single-minded running.  I actually ran faster and minimized injury as I improved core strength and reduced body fat. 

If you want to make a resolution to yourself (New Year’s or otherwise) commit to breaking the same old same old routine by cross training.  Start to incorporate different exercises into your fitness schedule to give your body a more balanced workout and make your body stronger.  For example, if you only run, you will have strong legs and good cardio but your core and upper body will be weak.  If you only lift weights, your cardio will be weak and jogging to your mail box can seem like a chore. Do them both and a whole lot more

It is not as hard as it seems.  It all starts with mindset.  Commit yourself to a balanced regimen.  Although I constantly change my workout routines, here is a typical week:

Monday:  Boot Camp at the gym.  This is a group class that makes you feel like you are in basic training for the Marines. It’s a total body work out using your body weight (push ups, crunches, etc) and a variety of props like weights, medicine balls, and elastic bands.  45 minutes of no holds barred fitness mania. 

Tuesday:  Pilates group class in the gym.  The Pilates method seeks to develop controlled movement from a strong core through a variety of exercises either on a floor or Swiss ball. Core strength is so neglected yet critical to achieve fitness balance.  It is involved in everything we do. 

Wednesday:  Rest Day.  Don’t underestimate the power of rest.  It’s a weapon to avoid over-training. 

Thursday:  Yoga group class.  Yoga is critical as the dedicated stretching minimizes injury when cross training with other exercise disciplines.

Friday:  Rest

Saturday:  Distance run:  6 mile run.

Sunday:  Interval training at the local high school track.  I incorporate sprints and a variety of interval techniques to improve both speed and fitness.  I’ll expand on interval training on subsequent blog posts. 

Don’t’ put fitness into “cardio today” or “weights only”. Think of fitness as cutting across a wide range of disciplines to shock your body into constantly having to adapt to something new.  Happy Cross Training.

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