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Compound vs. Isolation Exercises

Compound exercises involve multi-joint movements that work several muscles at a once. These exercises tend to simulate the functional movements of everyday life, similar to the ways that people naturally lift, push or pull objects. The muscles work in unison and help stabilize the body to complete the task. For example, the squat exercise involves the quadriceps, hamstrings, calves, lower back and core. These exercises are usually incorporated with a full body workout routine and are the most efficient and functional exercises for most individuals. Compound Exercises Improve balance and coordination. Increase overall strength. Simulate everyday movements, like lifting boxes and moving furniture. Work multiple muscle groups at once, saving time in the gym. Require more strength and energy, which...

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Ironman 70.3 Maine Recap

Date: August 27, 2017 Location: Old Orchard Beach, Maine Weather: 70 Degrees and Sunny Distance: Half Ironman (1.2 Mile Swim, 56 Mile Bike, 13.1 Mile Run) Finish Time: 5:04:43 Place: 225 out of 1,721 Overall / 41 out of 159 in Division Segment Breakdown Swim Time: 44:31 Pace: 2:18 / 100m Rank: 1,172 Transition 1 Time: 00:05:32 Bike Time: 2:34:44 Pace: 21.71 mph Rank: 206 Transition 2 Time: 00:02:51 Run Time: 01:37:05 Pace: 7:24/mi Rank: 137 This race was the culmination of my triathlon season and days later, I am still overjoyed with happiness and delight from a wonderful weekend in Maine for my first Ironman 70.3. To think, just three months ago I could barely swim 25 meters in a pool and on Sunday, I successfully...

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Taper Crazies!

I've had the taper crazies for the last two weeks! Have you ever had them? Perhaps you were never properly diagnosed!  Tapering is the process of reducing training volume, frequency and intensity in the final weeks leading up to a race. The optimal length is 7 days to 3 weeks, depending on the distance of the race. Too short a taper will leave you feeling tired on race day, while tapering too long will lead to a loss of fitness, so it is important to maintain a proper balance. One would think that getting more rest would make you feel great, but the truth is tapering isn’t fun and most athletes dread it because of unfavorable side effects. Hence the...

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2017 Wyckoff - Franklin Lakes Triathlon

Last weekend, I competed in my first triathlon. Early weather forecasts predicted rain on Saturday morning, but fortunately it held off until noon. Though, it was extremely foggy and the race was delayed 10 minutes due to poor visibility on the lake, which created a safety concern. It certainly didn't help to calm my nerves, as I had only been swim training for a little more than a month. I arrived early, approximately 90 minutes before the first wave in order to give myself plenty of time to setup my transition area. Candidly, I left out many important pieces of preparation during my training (transition practice, open water swimming, wet suit comfort) and unfortunately, it showed during the race. People...

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Airbnb Brooklyn Half Marathon Recap

The Airbnb Brooklyn Half was amazing! I ran one of my best races ever and finished 585 out of 27,440 runners. The route was so much fun. We started in Prospect Park and finished on the iconic boardwalk of Coney Island. Approximately 30 minutes before the race started, I applied Muscle Tonic on my legs (calves, quads, hamstrings). I felt strong the entire race and my pace was extremely consistent. I started the race 20 seconds faster than my goal pace of 6:50 per mile (I wanted to break 1:30), but held it throughout the entire 13.1 miles. There were a few small hills in the beginning, but I kept an eye on my heart rate and slowed down accordingly. My legs...

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