AOF:176 Three unique workouts, coincidence, and the magic in numbers.

On the show:

  • Three unique workouts to give you some variety early in the year.  Be sure to scroll down to check them out!
  • The launch of Becoming Ultra Season 4.
  • The coincidence of numbers, especially 62.
  • What Roger Maris, the golf majors, and the Green Packers have in common.
  • A new podcast and curriculum for fitness professionals.
  • A simple challenge for the new year, forever.

 

Three Workouts: Please share, we put lots of time into everything we do at Athlete On Fire.  Sharing is one of our favorite currencies!

Feel Free to print or save so you don’t forget to do them!

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Athlete Profiles: 002 “In retrospect, I should have been a runner that also played baseball.”

Athlete (and we are all athletes) Profiles:

Check out more details about why we do this and even submit your profile HERE.



Name:

Brian DePersis

 

DOB:

1/26/74

 

Location:

Wyckoff, NJ

 

What is the best thing about your hometown?

The best thing about my town is the proximity to so many great places. I’m only 30 minutes from NYC, an hour or so from upstate NY, an hour or so from a beach, and more.

 

Athletic history:

I was a baseball player, from age 4 until 20. That is all I wanted to do. I ran some cross country and indoor track in high school, simply to stay in shape for baseball. I played every intramural I could growing up, we played pick up sports, went to the park for sand volleyball, everything.

 

Current athletic passion:

I am a runner. In retrospect, instead of being a baseball player that ran when I was growing up, I should have been a runner that also played baseball. I love to compete in races, to be faster and push myself.

 

Who or what in the world is inspiring you right now?

I get a lot of inspiration from my fellow bloggers in the fitness world. Some of the things they are doing is amazing. The focus that a lot of them have is a credit to them. Also, Scott Jones! I have been listening to Scott since his first AOF podcast. I love the connection I have to elites by listening, drawing some knowledge, and some workout/racing tips. Finally, my wife is an inspiration everyday. She is my biggest fan, leading our 4 kids to races, giving me someone to sound off to, and pushing me to do more.

 

What is your favorite single workout or physical challenge that people can try today?

I have two for you. The first, go to the Erin Bersini AOF podcast (#83) and check out her 500 rep workout on the page. It’s awesome, simple, and all you need is a pull up bar and your own body.

My second workout is to take your normal, basic jog distance and make it a progression run. For me, a basic 5 miler becomes a test. After the first mile as a warm up, try to go each mile at 15-20 seconds faster than the last. It’s great for negative split work, running on tired legs, and some mental strength for races. End with a mile cooldown.

 

Why do you consider yourself an athlete on fire?

I consider myself an Athlete On Fire because I like to push myself athletically and I look forward to knowing I am choosing to put in the time and effort needed to accomplish my running/racing goals. In the past, I have been good, not great. I have typically been at a Flame level, with short periods of the Fire level. My challenge for myself for 2017, is to really get after it in my personal, professional, and my running life. I want to be in the Fire, put myself out there.

 

What would you say to someone who hasn’t found their passion in sport or life yet?

It’s never too late. The great thing about the connected way of life we live nowadays, is that you can go online and find a league, a club, a group doing anything. Check out what your friends and family are doing on Facebook, or go to your community webpage. Look for something that sounds fun, nothing else. If you have fun, it will stick. If it feels like work, let it go, you already have one job (at least) right?

 

Where are you on your athletic journey? Flicker, Flame, or Fire?

Flame

 

What keeps you up at night?

Ask my wife, nothing! Once my head hits the pillow I’m out. She says it’s a gift I have! The only thing I want, is for my kids to be happy and healthy!

 

What’s your favorite healthy recipe that anyone can try today?

Since it is cold weather time, here’s a recipe for Pumpkin Oatmeal.

When you get back from your long run, try this out for breakfast. Bonus if you live somewhere cold! Sub in different nuts if you like, a specific maple syrup, or raisins, etc. If you make it, send me a picture(@dailyfitjournal) & I will post it. Enjoy!

Pumpkin & Maple Nut Oatmeal

3/4 C Canned Pumpkin
1/2 TSP Salt
1 1/2 C Rolled Oats
1 TBSP Pumpkin Pie Spice
2 TBSP Pecans, Chopped
2 TBSP Maple Syrup

Combine pumpkin & salt w/3 cups water & boil.
Add oats & Spice.
When mix bubbles, reduce to low heat.
Stir occasionally until oats are cooked/thicken ( 8 min).
Top with nuts and syrup.

362 calories
9G Fat
63G Carbs
11G Fiber

10G Protein

 

NOTE FOR Brian:Thank you so much for sharing part of your story with the Athlete On Fire community. Thanks for being such a loyal follower of Athlete On Fire.  You are inspiring us as much as we are you! You are definitely an inspiring Athlete On Fire!  

Be sure to check out Brian’s blog that covers his journey as an athlete, teacher, and family guy!

 

Remember. I am, you are, everyone is an athlete on fire!

Listen to some inspiring athletes here!

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15 Minute Fitness Test: 15% Treadmill

15 Minute Fitness Test: 15% Treadmill

Test and Retest

One thing that many athletes don’t do is test and retest.

 

Without testing yourself in some specific areas of your health, fitness, and performance, you really have no idea where you are as an athlete.   These tests don’t have to be high tech. They can be simple, like the 15 minute test this post is about.  Almost as important is the retest.  A valid and reliable retest can show where you need to work more, less, harder, or more specifically.

 

As someone who has done hundreds, if not thousands hydrostatic weighings on athletes, I can say that the gold standard for measurements in different areas of fitness can be tedious but the ability to use simple concepts because of the correlations made between gold standard testing and basic means of measurement make the tedious nature worth it.

 

In summation.  We can test simply with accuracy because the science has told us it works.

What is this test?

This 15 minute test only needs your full effort and a treadmill that will go to 15% (which are most on the market). If for some reason yours won’t go that high just take it as high as it will go and make a note.  You warm up for 5 minutes and then for 15 minutes see how far you can go at 15% grade.  You can change the speed as much as you need to go as far as your fitness allows.

 

15 Minutes To See Where You Are

Best things about this test

  • It is quick. Only 20 minutes total commitment
  • It’s easy to replicate for retesting
  • Effort based, not performance based
  • You only deal with one number as a result (we have some other great tests that are more comprehensive in scope)
  • No weather to deal with
  • It’s a great challenge to try and improve month over month

Go and download the tracker and get testing!

 

 

Guys Night:001 3Tread: 3Row: 3Random

When my second kid was born three years ago, I ran out of time.

 

So, I reached out to a few buddies with similar situations and we started working out at 9pm on Tuesday nights. Almost four years later and we are still at it. The workouts are usually pretty tough.  A few of us get competitive and a few of us just get through it.

 

The sweat is always flowing, post beer always cold, and the company always great.

 

I’ll be posting these workouts for you to try.  This one was pretty short and intense to get back at it after 2 months of fairly sedentary living after the passing of my pops.

And for the love of all things good, if you are in Colorado, you gotta join us.  This guy did once last year.


The Workout:  3 SETS (9 minutes/set)

3 minutes on the treadmill at 15% incline and 3.5 mph

3 minutes rowing keeping under 2:10 pace/500m

Then this set in under 3 minutes:

  • 30 feet bear crawl
  • 30 feet crab walk
  • Our weight was 70 lb dumbbell squat press (35lb/hand) Elbows to knees.  10 reps
  • Machine pull downs>> Heaviest you can handle for 10 reps
  • 10 sit ups

 

Note: We did three sets in about 30 minutes.  Light night but felt pretty worked.  We all started at a different station which was decided by the time tested rock….paper…scissors.  1, 2, shoot for the record.