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Tag Archives: fitness

As we wind down to the end of the year, we’ll depart slightly from our usual reporting and post some great links for health, wellness and fitness workouts.

The principles to being athletically fit are accomplished utilizing the four key components of fitness. What I like to refer to as the Four Block Foundation of Fitness© – Speed, Agility, Strength, flexibility.  Attain a peak level in each of these attributes and you will be a dynamic force.  Healthy, fit and ready to take on almost anything.

These are some of the best sites around for fitness, exercise and nutrition tips and plans.

Not that it matters…but here is a quick guide to my winter time workouts.

Indoor Cardio workouts

These exercises are good for endurance and agility. Remember to warm-up and hydrate properly before any exercise.

Two to three minutes of jumping jacks, typical and military style work well. Followed by 10 easy push-ups, then run in-place at an easy pace for about two minutes. Follow that up with squats and standing calf raises. Move to (dynamic) general leg stretches- hamstrings, quads and glutes. Lastly, another minute or two of jumping jacks. Keep in mind, proper warm-up and stretching should be a part of any and all workouts (pre and post)

Jump rope:

One to two minute reps of at least three sets (more if you can) (60-90 second rest intervals between each rep)

Chair or bench hops:

Standing behind a chair or using a bench, place hands on the back of chair or bench, leaning slightly forward- hop side to side (both feet at the same time). Three to five reps of 10-12 each.

Modified run in-place:

From a push-up position, your hands just wider than your shoulders and your left or right knee pulled toward your chest. Then run in place- essentially pull your opposite knee forward while kicking your opposite leg back. At least five reps of 10 or 12 (or a timed set). You could also pull both legs up simultaneously.

Box run:

You’ll need at least a 6′ x 6′ space, but larger is better. This is a timed workout of at least five minutes. Try at least three reps. Starting where ever you like, run up then backwards, then laterally, then up, then laterally repeating any pattern you prefer. The key is to run in all directions- side to side and front to back with no rest during the five minutes. If you can go longer, by all means. Attempt at least three sets.

In-place runs:

This is a timed workout. Try for at least five minutes. This version will mix typical running with high-step running and sprints. (Intervals) Start out with a minuet of running, then go into a high-step (knees up as high as you can) for 45-60 seconds, then immediately sprint as fast as you can for 15 seconds. repeat as often as you can during the five minute set.

Side to side jumps:

Place a rolled up towel or anything that is straight- about two feet long and about 5″ to 6″ wide. Starting on either side jump with both legs/feet simultaneousness side to side over the towel, then side steps over the towel. Try at least three sets each of 10-12.

Cool down with a slow run in-place winding to a walk. Hydrate and stretch your body.

Resistance training

Push-ups, reverse chair dips/squats, leg squats-(in addition to normal squats, balance on one leg and do a set or two) chin-ups and pull-ups. If you have a resistance band- use it as well.

Weight training:

All you need is a set of dumbbells. If you have a barbell, even better.

Bicep curls, tricep extensions, side, shoulder lifts and chest fly’s.

One to two days of weight training, two days of cardio and one day of resistance training. This will give you 4 to 5 days of workouts with the proper recovery in between. Alternate workouts so you are not doing the same regiment more than a day in a row. Recovery is most important in weight training, despite whoever or whatever you may hear or read.

Your muscles need at least 24 hours to rebuild and repair in order to maximize the benefits of strength training. Don’t forget to eat a sufficient mix of protein and carbs (Either a 3:1 or a 4:1 ratio- depending on how agressive your weight training is) after working out, try to get at least 7 hours of sleep and eat a balanced diet.

Start slow, be consistent and build up to your maximum potential. Every so often change up the routines so as not to get bored or burnt out. I also highly recommend playing sports.


  –Basking Ridge | May 27, 2009 | By: p9 SportsGroup

Event Presented by: Ricola USA

The established and rising stars of some of the best road cycling race teams, both domestic and international took part in the 4th annual Ricola Twilight Grand Prix in the historic borough of Basking Ridge, New Jersey. The challenging 8 turn, 1.1 mile, spectator friendly circuit snakes through the suburban side streets and up the main road in downtown Basking Ridge. The 44 lap event and race circuit are very demanding of both riders and machines- with its 5 sweeping fast and 3 tight corners that challenge the riders handling skills as much as their speed and endurance.

The temperaturewas a mild 70 degrees with partly sunny skies at the beginning of the race as some 93 riders from about 15 pro and category 1 & 2 cycling teams rolled off the start line. The opening laps pitted Kenda/Inferno racing, Battley Harley Davidson Cycling Team, Canadian Team Planet Energy, Mtn. Khakis Team, Empire Cycling, Kelly Benefit Strategies, Team Team Type 1 and OUCH Pro Cycling Team against one another for about the first quarter of the race.

GP start

Empire Cycling Team briefly led the first few laps before Mtn. Khakis took a turn at the front followed by the Harley Davidson and Kelly riders who struck back taking their team colors to the head of the field. The race was fast-paced and tidy, as the bulk of riders stayed mostly together through the first half. Then the racing action heated up as Battley Harley Davidson made a mini break but was soon caught by the pack. As the last third of the race wound down a handful of riders led by Team Kelley Benefit made another attempt to split and break free but it was short-lived as well.

GP Lee

The tempo was rapid but steady as the pro’s winded their way through some of the narrow streets, inches from curbing and hay bales- the action, swift and intense. The group bent their bikes in- leaning hard left sweeping around Lee Place then a quick cut right on to Hillside Terrace as the tight pack tucked in and drafted up No./So. Finley across start-finish one more time.

 GP Finley

Lap after lap, turn after turn, the 90 plus rider field was whittled down to about 30 with 10 circuits to go. Soon after, team Mtn. Khakis made a solo effort to break away and began to gap the main field by about 15 seconds. But on the penultimate lap the fury of the speeding pack in the final sprint reeled him in and one became 20+ riders flying on the road at over 35 mph- pegged at their absolute limits heading to the final bell lap.


GP finish

Up South Finley Street on the main finishing stretch of road- it was Aldo Ino of Team Type 1 and Kazane-brand mounted Eric Barlevav from Mtn Khakis  fighting it out- as the Slovenian Ino nipped Barlevav at the line with Francois Parisien aboard his sleek and swift Argon 18 of Planet Energy Racing team taking third. The 44 lap Ricola GP went by quick- as the riders clicked off lap after lap with speeds touching just over 40 mph in some sections of the course. Thankfully there were only minor incidents that saw only 2 crashes, one being a Champion Systems rider that was relatively unhurt. In the end, the average speed of the event was a very stout 32.2 mph.

Top Three Finishers:

  • 1st place – Aldo Ino | Team Type 1
  • 2nd place – Eric Barlevav | Mtn Khakis Racing
  • 3rd place – Francois Parisien | Planet Energy Racing

Fourth to Tenth Place:

Maxime Vives | Planet Energy
Jonathan Page | Battley HARLEY-DAVIDSON/Sonoma Grill
Clayton Barrows | CRCA/Empire Cycling Team
Cheyne Hoag | Kelly Benefit Strategies
Chad Burdzilauskas | Kenda Pro Cycling
Stephan Kincaid | CRCA/Empire Cycling Team
Ryan Anderson | Kelly Benefit Strategies

GP podium

A big round of applause goes out to all of the riders and teams as well as Ricola, Base Camp, The Store and Liberty Cycle. The racing was great and the excited, cheering fans who lined roads were treated to a unique display of athleticism, determination and passion all rolled into one fast, galant battle of men and their machines. See you in 2010!

Larger/Additional Photos:

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