Over the weekend I competed in my first multi sport event in 10 years.

Brief history lesson for you…
Back in 2001 through 2003, I competed in Triathlons (swim, bike, run) and Duathlons (run, bike, run) to get my mind off Tae Kwon Do.

One of my coaches at the time, David Martin, thought I was taking fighting too serious and thought I needed to do something for fun. Out of everything out there to choose from… He didn’t realize I would pick another sport.

Now back to today’s story. If you’re in Georgia, you know it rained over the weekend. It rained a lot!

We were driving to Newnan to stay the night at my parents before heading to Callaway Gardens early Sunday morning for the race.

I was putting the bikes on the truck… in the rain. I was thinking to myself while I was getting soaked, “this isn’t going to be any fun!” But, I went through the motions of preparing and gathering everything we needed anyway.

As Stacy and I drove down for the race, we kept looking around to see if there were other cars with bikes on them , but no one was on the road.

We finally pulled in to the parking lot where the race was being held to find a few participants there. About 100 people showed up of the 200 plus that were supposed to be there.

Looking around, you could see the determination of people’s faces and some frowns from the rain conditions of course, but they showed up.

In my 2.5 year span of competing in races I had never raced in the rain.

The race director cautioned everyone over and over about the slick conditions on the course and that the bike portion would be cut from over 18 miles to 9.5 due to the technical aspects and the dangerous areas of the road.

After our briefing, we gathered up our gear found a prime spot in the transition area, dropped off our gear and headed to the starting area.

The gun sounded and we were off!

It was rainy!

Start of the bike course

After 1 hour and 18 minutes I arrived at the finish line. I was 2nd in my age group and 13th overall. The time was good.

I originally planned to do it closer to an hour, but I used a lot of caution in order to not go down on the bike. With that said, me and two guys stayed together through the entire bike portion. Our average speed was over 19 miles and hour!

I wouldn’t have placed if I didn’t show up!

and the Finish!

Now, this was just a race. But, there are days in life when it rains. Sometimes it will rain hard. But, you have to show up. It may not be the best conditions, it may be more difficult than perfect weather, but in order to see results, you have to show up!

Start Strong, Finish Stronger!
Nathan

Trinity Fitness and Team Trinity are known for producing Tae Kwon Do champions. Since the first team in 1999, we’ve collected an impressive amount of hardware over the years.

Stacy Wins 9-1 (first black belt fight)

The training program works and has worked well for over 10 years, but if the women who fought couldn’t perform their jobs it wouldn’t matter how good the program was.

The Olympics are coming up so and we’ll see underdogs and champions win Gold. We can do this all from the comfort of our living rooms.

However, we can all be champions! It may not be a sport, but whatever you’re passion is in life. You too can be a champion.

This past weekend we took 4 ladies to the N.C. AAU Regional TKD Championships and in Trinity fashion, brought home 4 GOLD medals. When Trinity’s team performs, even our junior belts, crowds come to watch the fights.

Rachael Wins 7-0

Why? Because our team fights like champions!

No, they may not win every fight, but being a champion is more than that. It’s how you conduct yourself in training as well as day of preparation and the competition itself.

Junel Wins 5-2

And that’s why we draw crowds. Coaches and spectators come up to me afterwards to congratulate and inquire about our program. It’s because of the hard work and dedication to a single purpose that these ladies win and are Champions!

Jenna Wins 8-1

You can be a champion too. You have to pick your competition, schedule training, follow through and compete with everything you have, every time!

We are Champions!

Start Strong, Finish Stronger!
Nathan

Oh, Those Dirty Girls!

As many of you know, Trinity is sponsor of the Dirty Girl Mud Run series. This past weekend we were out in full force to support the race and Team Trinity.

photo courtesy of Levette Bagwell

It was a great and exciting event.

First, it supports breast cancer research. My mother had breast cancer in 2000 and this past Thanksgiving was diagnosed with it again. So, it hits close to home.

Second, it gets women out and doing an adventure race event. This event is easier than the Tough Mudder or even the Spartan Race, but that’s not the point. The point is, this is a starting point for some to get out there and see if it’s something they want to really get into.

We found lots of women coming over to our booth and asking, “This was my first event. I loved it! What’s next?” Of course we talke about Team Trinity and our event schedule we tackle as a team.

Team Trinity showed up with several members. Stacy, Lacey, Aisha and Steph made up the team. This was Steph and Aisha’s first event.

photo courtesy of Levette Bagwell

Let me say…. THEY KILLED IT!

They finished the 3 miles and 11 obstacles in 45 minutes!

After they crossed the finish line, the first thing they said was, “we can run that faster! Let’s do it again!”

photo courtesy of Levette Bagwell

Geez oh Petes, we’ve created monsters! Well, they did run it again and finished it less than 35 minutes.

photo courtesy of R.M. Bailey photography

It was definitely obvious to passersby that Trinity is more than a gym, as Robert put it, “Trinity is a family!” and that’s what we are!

I’m so proud of everyone who showed up and participated. We had several team members running with other groups of friends come out too. Sidney, Crystal and LeAnn finished the race too. Congratulations to everyone and a big thank you to all the gym members and Team Trinity members who came out supported our team and helped spread the word about Trinity!

Start Strong, Finish Stronger!
Nathan

If you’re a JLC fan… let me explain before you get bent out of shape over the title.

You may have noticed the Activia (yogurt) commercials lately. Jamie Lee Curtis is the celebrity spokesperson for the company. During these commercials she’s explaining the “idea” behind eating yogurt and the benefits it “could” “possibly” have on your digestive system as well as overall health and well-being.

She continues by adding in order to see benefits from Activia, you… the consumer will need to eat a cup – 8oz. of it 3 times a day for 2 weeks.

So far nothing too out of the ordinary, right? I mean, by now, you may even be contemplating running right out and grabbing some. Before you do, put down the car keys and keep reading. I’m going to show and tell what the commercials fail to mention about their product.

Have you looked at the ingredients in Activia? Have you seen what’s in it?

There’s 37 grams of sugar for 8oz. only 8 grams of protein and 240 calories! What the heck?

LOOK CLOSE! How many grams of Sugar?

Looking further at the ingredients, there’s lots of “stuff” in here that makes it unhealthy too. Corn starch (which is mentioned 3 separate  times in the ingredients) is not a real good way to cleanse your digestive track. 

Here are a few other things to look at… under the active cultures they only list 3 active cultures in their yogurt. One of which isn’t highly found in the digestive track when looking at all the different bacteria together. And look at trade marked culture at the end “Bifidus Regularis” Yeah, that’s as real as a “net carb!” (for those of you who don’t know… net carbs aren’t real!)

The first set of ads I saw about 6 months to a year ago had JLC (Jamie Lee Curtis) walking, talking and promoting all on her own.

They claim Activia is clinically and scientifically better for you than other yogurt brands, but when looking at the ingredients, there’s nothing in it or left out that makes it better than any other yogurt. However, they do charge more than regular yogurt brands!

I'm smiling from all the money I make from these ads!

Lately, the ads feature groups of women hanging out with JLC. Have you taken a close look at the groups they’ve selected? Mature older women, right? There’s nothing wrong with this. As we age (as well as when we’re young) it’s important to keep the digestive system working properly.

Have you picked up on what the underlying messaging in the ads? First, in American society we tend to listen to mom when it comes to food choices. Most of those women look like they could be our mom’s. Subliminally we need to listen to what they say.

If you read last week’s post, you saw that plain Greek yogurt is a much better alternative than 99% of the junk food yogurt out there. I gave you a great yogurt recipe for a healthy snack too. Here’s the nutrition info for the Greek yogurt.

Start Strong, Finish Stronger!
Nathan

I have a great recipe for you today! We eat this pretty much every day. It’s really good and really healthy for you too.

Here it is…

First, start with Greek Yogurt. No, not the flavored kind. Plain nonfat yogurt. Remember, even the Greek yogurt with the fruit has way too much sugar. We want to burn fat not store it! The plain stuff has 24 grams of protein and only 7 grams of sugar per cup. That’s a pretty good ratio in my book.

Next, add a packet of Advocare’s “Peaches and Cream” Fiber Drink. This packs a whopping 10 grams of fiber per serving!

Now, this mixture can get pretty thick. If you like it thick then you could be ready to eat. If not, you can add a half cup of soy milk to make it a little smoother.

This makes a high protein, high fiber snack or meal.

You can also throw in some granola to add some healthy fats and carbohydrates. Remember to look at the ingredients for fillers and preservatives. We don’t want to take our healthy meal and turn it into crap!

If you have any questions, please feel free to email me or add a comment below! You can order the Advocare Fiber Drinks here.

Enjoy!

Start Strong, Finish Stronger!
Nathan

Are you ready to make 2012 your best year ever? Fill out our consult form and let’s get started today!

I mean when you’re working out day after day do your clothes start to smell? Maybe, even before you put them on?

Well, Stacy and I used everything over the years to try to keep our clothes smelling fresh and clean.

Now, I’m not saying Stacy and I are stinky after we train, but when you wear the same clothes over and over again, training every day, you can gather a little funk in those favorite workout clothes. Just saying!

After a Long Training Session!

Let’s see… we’ve tried numerous detergents, the additive packs the different detergents sell in addition to the regular stuff that “guarantees” smell to come out. Yeah right.

We’ve tried the sports detergents even the really expensive stuff that comes in a small bottle and pretty much does everything but make your workout clothes smell better.

These don't work so well!

We have come full circle to one of the most inexpensive, yet best ways to keep your gym clothes fresh and odor free!

Thanks to Team Trinity member, Levette Bagwell and some research, we found that by simply adding ½ – 1 cup white distilled vinegar to your wash, in addition to your detergent, it will get the stink out.

Secret to Great Smelling Clothes!

And for those of you out there with a workout schedule like ours, try Costco for extra-large bottles of vinegar. Much cheaper and in bulk!

Who knew that this easy to find cooking product would turn out to rid odor?

Try it. You won’t be sorry. And neither will the folks in your group exercise class.

Start Strong, Finish Stronger!
Nathan

Spring is here, the weather has been awesome and it’s time to take some of your workouts outside. 

One great way to get a great workout and enjoy the outdoors is riding a bike.

If you’re like me, riding is a year round thing, but if you’re not and you’re getting your bike out for the first time since last year you may need to get it checked out first.

Here are a few tips to making sure your bike is ready for summertime fun.

Tip 1: Check the chain. 
The chain needs to be greased. If it looks really dirty, you may need to clean and grease it before you head out. If you see rust, it’s time for a new one. 

Tip 2: You need good brakes.
Make sure your bikes brakes are working properly. I mean make sure they will stop you and quick. Especially if you’re riding in the city, there tend to be occasional crazy drivers out there.  

Check the brake cables and connections too. If they look worn or lose, it’s time for new ones.

Tip 3: Inflation is a good thing.
Rubber can dry rot over time. Even if you ride regularly, your tires can get weak around the valve stem. If you haven’t been riding your tires tend to dry rot faster if they’re not inflated often. 

Tip 4: Tight Spokes.
You never know when you’ll blow a spoke. But, it’s better to check each spoke to see if they’re tight and not bent. 

Tip 5: Batteries not included.
When riding at night you definitely need lights on the front and back. It’s difficult to see bikers so make sure motorists can see you! Check your batteries and lights to make sure they’re working properly. 

If you’re a seasoned biker, you may know these tips already, but if you’re not, this will help you to ride more and walk your bike less.

For those of you who need help, check with your local bike shop for assistance with over all tune ups before riding. I recommend Atlanta Cycling. (for those in Atlanta) They’re professional, reasonably priced and know their stuff.

Oh, and if you’re a lady in the Atlanta area and want a great group to ride with, check out Sorella Cycling. Trinity is an official sponsor of Sorella Cycling. 

Hope to see you out on the trails or on the street.

Happy riding!

Start Strong, Finish Stronger!
Nathan

Here’s a quick workout that can get you looking great in no time. Please keep in mind that you should have a relatively good fitness base before attempting this workout. We’ll use a tri-plex strategy to complete it. That means there will be three parts to every circuit.

The first part will consist of an aerobic exercise, the second will be a full body movement, and the last will be a core exercise. You can do as little as three circuits and as many as ten.

Running in Place

Obviously, if you’re using this for the first time, you should start off slow. Each circuit will take less than five minutes to complete. Take as much time in between exercises as you need to recover if you’re feeling exhausted.

However, this is intended to be a fast paced workout, so for maximum results in a short amount of time, you should limit rest time as much as possible. Try moving from one exercise to the next without an extended rest period.

Start with a good warm up.

Then, move on to two minutes of aerobic exercise to get your body moving. You want to push yourself to reach close to eighty-five percent of your maximum heart rate.

Next, move directly to a full body exercise.

MB - Lunge with Front Raise

For example, squat with a front raise. Then, add an abdominal exercise. After completing the abdominal exercise, go back to the aerobic portion again and complete another two minute segment.

Alternating Bicycles

The next strength exercise will focus more on the upper body. An example of this would be a chest press on a stability ball. (Your focus is the chest, but you’re using your legs and core to stabilize the ball.)

Here is a quick example:
Sample Circuit #1
2 minute cardio blast (elliptical machine)
30 second full body exercise (squat with a front raise)
30 second core exercise (crunches on a stability ball)

Sample Circuit #2
2 minute cardio blast (stair master)
30 second full body exercise (chest press on a stability ball)
30 second core exercise (side twists with a resistant band)

Sample Circuit #3
2 minute cardio blast (jump rope)
30 second full body exercise (one arm row on a stability ball)
30 second core exercise (elbow plank)

Trinity’s Fitness Professionals are always available to assist you with these and other workouts. If you need guidance through your workouts and want a guaranteed successful program designed for you, sign up for a training session today. For more information on Trinity training programs and a complementary fitness consultation, please go to Learn more.

Start Strong, Finish Stronger!
Nathan

Many products on the shelves in the grocery store today are quick and easy to prepare. Our laziness has created this whole line of products that allow us to create a meal in 10 to 15 minutes simply by adding water or a few ingredients to a  mix. There is, however, a price we pay for this convenience, and I’m not referring to the price on the box. It’s the additives and other chemicals added to create cheap products fast that have a longer shelf life. Here are some examples of foods you think you are eating but have none of the ingredients they claim to have on the box.

The first example is the Aunt Jemima’s Frozen Blueberry waffles. Did you know that they don’t contain any blueberries at all?! The bluish bits you see in the waffle are dried apple parts treated with food dye.

Fake Blueberry's!

What about the Quaker Instant Oatmeal Fruit and Cream Variety? There are packages that come in strawberry and blueberry flavors, but the strawberry packets don’t contain any strawberries, and the blueberry version doesn’t contain any blueberries. With all the sugar that’s added to get the fruit taste, you’d be better off adding fresh fruit to regular slow-cooked oatmeal.

Use slow cook oatmeal for lowering Cholesterol

Have you ever bought a cake mix from a box? How about the Betty Crocker Stir & Bake Carrot Cake? There isn’t a single shred of carrot in that entire mix. Looks like we’re going to have to get out the aprons and dust off the mixing bowls.

Where are the carrots?

And, what really is a “serving size”? There’s no regulation on the size of a serving, and that’s why you can go to the store, buy a box of those really good looking cookies that claim to be 1 gram of fat, take them home, look at the back of the box, and realize you’re only allowed to eat a quarter of that cookie. The bad part is that the given “serving size” is not even close to what we actually use in real life.

Serving Size: "1/3 of a second"

Make sure you read and use common sense when shopping. It’s up to use as consumers to educate ourselves, not the responsibility of the product manufacturers. Besides, they’re in it for the quick buck, they don’t really have our best interest in mind.

Start Strong, Finish Stronger!
Nathan

It’s so easy to quit.

Quitting is all around us from an early age.

We see it on the news… government bailouts

We see it in school… classmates don’t finish

We see it in sports… players walking out on a team

and on and on we go.

Don't show up... just leave a note

When I was training for the Junior Olympics (I was 15 at the time) my TKD coach always talked about leaving it all in the gym (training) and leaving it all on the mat (fighting) when it came to your effort. Give it all you have, every time, regardless of the odds or who you were fighting.

“It’s never over , til it’s over,” is something I say to the teams I coach now.

A friend of mine, David Martin said, Quit once, it’s pretty tough, quit twice it’s not as bad, quit for a third time… and your nothing but a quitter! 

It gets easier and easier to make excuses rather than make a successful effort.

At the end of it all, when we’re facing the end of our lives, it’s just us staring back at our reflection in the mirror. What will you remember?

The shoulda finished this….

and the

Coulda finished that’s….

or will you remember

The races (competitions) you completed, maybe even won and the commitments that you made to yourself and others which in turn made you a faster, stronger, better more confident person?!?!

What’s the worst that could happen?

If it’s a competition, maybe you don’t win. Maybe your best wasn’t good enough, but you DID IT! You finished what you started.

It’s easy to say we’re going to do something, but it takes an all out effort every day to get from where you are to where you want to go. Especially, if the goal is a BIG one!

Look at what you’ve started, weight loss, a competition, a healthier lifestyle, etc. All excuses aside, you’ll see the only thing stopping you, is YOU! 

Recommit to yourself today and FINISH WHAT YOU’VE STARTED! 

To your continued success!

Start Strong, Finish Stronger!
Nathan