2011 Event Schedule

January

1/23 Carlsbad Marathon/Half Marathon

1/29 Resolution Workout at CrossFit 619

February

2/13 San Dieguito Half Marathon

March

3/27 Superseal Triathlon

April

4/17 La Jolla Half Marathon

May

5/1 Big Sur Marathon Sold Out

June

6/4 Camp Pendleton Mud Run

6//26 San Diego International Triathlon

July - OFF

August

8/21 AFC Half Marathon

September

Disney Half Marathon

October

Women's Triathlon

November

Eco Challenge Catalina Marathon

December - OFF

What's New?

Friends and fans of SD PERSONAL TRAINER have noticed many changes in recent times. The body is dynamic and adjusts to change, resulting in the need for a constantly changing fitness program.

Some have asked, what is Crossfit?

Crossfit is a tried and true strength and conditioning program that has been around for a while, though seems to have popped up on the radar of those outside the exercise community in recent years. It has been used by military and defense specialists, as well as other elite and professional athletes worldwide.

CrossFit 619 emphasizes a program that is universal and can be applied to people of all fitness levels, ages and experience.

By employing various calisthenic exercises, free weights, gymnastics, bars, kettlebells and a variety of other conditioning tools (as well as natural body resistence), we prepare the athlete for all kinds of physical challenges.

Our stellar participation in events such as the mud run, boot camp challenge, Carlsbad 500 and many other local activities are exemplary.

This program, as well as our individual training at SD PERSONAL TRAINER emphasize the key elements of physical well-being:
* strength & endurance
* power & speed
* mind-body coordination
* agility, balance, and flexibility
* mental toughness

Come by the ample and well-equipped CrossFit 619 and SD PERSONAL TRAINER studios any time to see our fresh approach to physical training. Whether you are new to physical training, an experienced athlete, or even an alumni of our programs, you are likely to find something new that will challenge your body and ideas about physical fitness.

CrossFit Running Club in San Diego

Sunday 6 Mile Out and Back

http://www.mapmyrun.com/route/us/ca/san%20diego/347128646545667529

Total Body Exercises

All of us at SD PERSONAL TRAINER love to get out of the gym and put our new-found fitness in action. There is nothing better than the feeling having the energy to get outdoors and go kayaking or a trail run, or even spending the afternoon indoors on the climbing wall.

However, resistance training is a very important element in our fitness plan. While you may want to get out and play basketball or mountain climbing, a good plan of resistance training is certainly going to enhance these activities, as well as increase muscle mass. All in all, it will help you both feel and look great. There are a couple of total body strength training exercises that should be a part of any healthy person’s fitness plan.

Make sure to do these exercises at least once a week.

Squats
These exercises primarily work the thigh muscles, hips and gluts, as well as work to improve your tendons and ligaments.

Squats are an invigorating exercise that will increase the strength and size of the leg muscles and buttocks. For those who are concerned about not wanting to increase the size of their legs, they can reduce the weight and increase the repetitions for significant toning and total body energy.

There is some controversy surrounding the squat since, if done improperly, they can lead to back and knee energy. Therefore, it is paramount that proper form is learned from a fitness professional, like SD PERSONAL TRAINER, and followed religiously.

Deadlift
The deadlift focuses on strengthening the lower back, gluts and hamstrings. Therefore, you can imagine the benefits it gives to overall core strength, balance and toning.

Always make sure to keep the lower back straight and stable. If grip strength is a problem, use straps to help avoid slipping and allow you to focus on the proper muscles.

As with squats, if done improperly, this exercise can lead to lower back injury, so it is imperative to learn and follow proper form. Make sure to have excellent concentration and not get distracted while performing these exercises.

The Road Less Traveled

In your quest to use all the newly found energy you have gotten from your workouts with SD PERSONAL TRAINER, you may be considering hiking as the right option to both fulfill your new desire for exercise endorphins and enjoy the great San Diego outdoors.

When planning your hike, there are a few items you should consider making sure that it is the best experience it can be.

Most experienced backpackers recommend a maximum pack weight of about 30% of the hiker’s body weight. If you are beginner, remember that you should be careful not to over-estimate your pack-carrying abilities. However, as you gain more experience, you should consider that your pack is not only a tool for carrying your supplies, but also a way to increase the intensity of the exercise you will receive from your day’s hike.

There are a few categories you can use to determine the difficulty of the hike you are going to choose. Make sure to do a little research ahead of time and find out both the distance of your path, as well as the altitude you will ascend (and eventually descend).

The height climbed in one day is the total, not just the difference in height between your starting point and end point – remember that you may experience peaks and valleys along your route.

“Easy” Street
Elevation: 2500 meters above sea level
Speed: 4 km/hour on level ground
Pack: 25% of body weight
Distance: 10-15 km/ day

The “Harder” Road
Elevation: 2500 meters
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km/day or a climb of 750 meters up

The Road Less Traveled
Elevation: 3000 meters above sea level
Speed: 5 km/hour
Pack: 25% of body weight
Distance: 15-20 km or more and/or 1k meter climb

Pace Yourself
If you are hiking with a group, being average is actually the best place to find yourself. The leader of the pack may find themselves having to rest too often to let others catch up and the caboose may not be getting enough rest to efficiently make the day’s trip. Try to find a hike and group that places you right in the middle of it all.

Fitness for Fun: Hiking

Autumn is a great time to get out to enjoy San Diego county.

As we have mentioned before, there are a plethora of trains for running and enjoying the mountains and Fall air. Not only is this great exercise, but an excellent way to enjoy the beauty of our area.

However, some people may not be ready to hit the trails running. A fitness program from SD PERSONAL TRAINER is an excellent way to get your body prepared for all kinds of outdoor sports. It will help you get out of the gym and truly enjoy what a healthy body and positive attitude can do for your life. If you want to hit the trails now, but aren’t quite prepared to hit the ground running, you can try hiking. Some wonder what hiking can do for your body and if it is really effective exercise. The answer is certainly yes – or at least it is a great start.

Hiking for fitness can be broken down into a few elements.

Leg Strength

Regular hiking does great things for the muscles in your ankles, calves and thighs. Performing other exercises in the gym or other fitness plan will certainly help to augment your success as a hiker too.

Don’t travel light! Take a day pack or go for an overnight trip. For added fitness benefits, pack everything but the kitchen sink! Lifting both you own body weight and that of your pack will add to the workout!

Take the High Road

Search out inclines and challenging paths. These will work more muscles and you will also have the added benefit of great scenery.

A hike on level ground at a quick pace may be able to give you a low-intensity, endurance workout if you walk it over an extended period, but a climb will raise both your pulse and breathing rate.

Stick It Out

If you are new to backpacking, you may find that it takes some time to get used to carrying a pack. Some say that it takes over five hikes to develop the proper muscles to endure the bruises and rubbing that can be produced by carrying a heavy pack. Don’t give in to the discomfort – make sure to stick to it long enough to adjust.

Rock Hop

Make sure your ankles, calves and knees are strong enough to endure rough terrain alone before attempting to carry a heavy pack. It is important that your support muscles are strong enough to provide the balance and protection you need to avoid an injury. Additional packs may throw off your balance if you are not ready for them.

Safety is always important to SD PERSONAL TRAINER, so make sure to carry an emergency kit any time you go out on the trails. Enjoy the autumn air!

Fitness for Fun: Canoeing vs. Kayaking

At SD PERSONAL TRAINER, we love our kayaking outings. However, when talking about canoeing versus kayaking… both are fun, but which one gets you better exercise?

While the bottom line of this question is really figuring out which one will get you out to use it more often, there are some physics involved once you get out on the water.

When paddling a canoe, you have more option to relax between strokes and be more secure in the water. Paddling the kayak helps you remain stable so you ware more likely to have a continuous stroke pattern to maintain upright in the water. This means that you will probably by more engaged in continuously in cardiovascular exercise.

A kayak will provide more control as long as you are paddling and also react faster and with more ease in any situation. It also allows for more speed, which can be more difficult while canoeing.

However, the lack of speed in the canoe can lead to other potential benefits – strength.


By the nature of a canoe, you can stow more gear and people than in a kayak. This not only adds weight while you are paddling but, aside from the shape of the canoe, it also causes more drag on the canoe. The more boat that is in the water, the more resistance it will meet. Canoes generally sit wider in the water. While your typical kayak is very light, a heavier canoe will require and build more strength as you paddle through the water.

The bottom line is that both a great exercise and it is best to choose the one that is most accessible to you.

Fitness for Fun: Choosing Your Kayak

Whether you are looking for purchase or to rent one for the day, you should know that there are several different types of kayaks to choose from. “Sit on top” kayaks have an open area to sit on, as opposed the “cockpit” style that we use at SD PERSONAL TRAINER for our items. “Cockpit” kayaks have an enclosed area for your legs.

Some kayaks have a “spray skirt” that creates a water resistant seal about your lower body.

Inflatable kayaks are great for those who may not have the facilities to store and haul the larger, traditional style of kayak. These are a hybrid of the “sit on top” and “cockpit” styles. They have an open deck, but the rider sits below the deck area.

Tandem kayaks are great for a two person outing. Riding in a kayak with a partner can be even more fun when you row in coordination with each other. Kayaks are not only a great way to get exercise, but also are an excellent mode of transportation for fishing, camping and exploration.

There are a variety of different materials that kayaks can be made of. Some materials are lighter than others. The type of material, and thereby the weight of the kayak will play a major factor in its price.

The heavier kayaks are often made of fiberglass, while plastic and Kevlar will be lighter.

Beginners should start out by figuring out how and where they want to use their kayak and renting the style that they think will be right for them. Guided kayak tours are a great way to learn how to maneuver the boat.

Fitness for Fun: Kayaking

With the amount of water around us, San Diego is a great place to get outside and enjoy kayaking. Kayaking is not only fun, but a great fitness activity also. Kayaking is different than canoeing in the position of the paddler and the equipment used. A kayak paddle has blades on both sides, which a canoe paddle only has the blade on one side.


A kayak is a boat where the paddler faces forward and their legs are positioned in front. Most kayaks are closed, though some are designed for the paddler to sit on top. These kinds of top-riding kayaks are gaining popularity. There are also some inflatable kayaks. These make kayaking more available to those who may not have the facility to haul around a larger boat.
The difference from a canoe is that a paddler may sit or kneel in the boat and use a single bladed paddle. Canoes can be either open or closed.

Kayaking can be either peaceful and quiet or focused on speed and fitness on smooth water or exhilarating and exciting, focusing on balance and skill, in rough water.

Whitewater kayaking involves taking a kayak down river rapids while sea kayaking, ocean kayaking or touring, involves taking the kayak out into open water, such as the ocean or a lake. Sea kayaking uses shorter paddles.

To kayak, one should be in good physical condition. Of course a workout plan such as CROSSFIT 619 is a great place to start. Even the experienced kayaker can end up in the water so it is also important to know how to swim.

Kayaks are classified by their use. The primary types of kayaks are known as polo, slalom, whitewater, surf, touring, light touring, sprint and general recreation.


Wile one may want a general recreation kayak for a day fishing on the lake, they may want whitewater kayak for a day on a rougher river. Not all kayaks handle the same, so know your purchase before renting or especially before purchasing one.


Kayaks can be made of metal, fiberglass, wood, plastic or inflatable fabrics such as PVC or rubber. Each material has a different advantage and is used appropriately with its kayak style and purpose.

Fitness for Fun: Climbing to the Top

Getting in your optimum shape with SD PERSONAL TRAINER can open up a whole new world of opportunities for you. Once you are confident about your body, fitness and strength, there are all kind of new activities that you can try. Getting off the couch is the first step. SD PERSONAL TRAINER and CrossFit 619 are your windows to new fitness activities. Try indoor climbing.

Climbing exercise engages all muscle groups simultaneously and promotes balance and mental control. It requires good aerobic, cardio and balance skill.

As you begin climbing, your body will be forced into all kinds of new positions and requires reaches with both the hands and feet. After a few turns at climbing the wall, you will surely be met with sore forearms, hands, fingers and calf muscles the next day. Start out with the easier climbs if you are a beginner. An indoor climbing studio with marked paths is a great way to learn the strategies, as well as the how to wear a harness and tie safety knots. It is important to learn the ropes of climbing safety before you take off on your own.

You will quickly begin to develop core strength, as well as strong arms, back and hands. These are all great muscle groups to work on, as their strength will be highly functional in your daily life. As you progress, you will find you shoulder and hip flexibility improve.

Another benefit of indoor climbing is that it can be enjoyed by the whole family. It is a great activity for couples or parents and kids. You will be surprised to see your kids ease their way up the wall, even when you are struggling.

Fitness for Fun: Indoor Rock Climbing

In addition to looking and feeling better and improving your overall health, CrossFit 619 promotes an overall program of well-being that gets you out in the world. Once you are in good shape, it can be fun to get out of the gym or off the pavement and start enjoying some new activities that you may not have been able to try before.

There are a lot of fun activities and hobbies that you can take part in that you may find not only relaxing and fun, but also beneficial to your health.

Indoor climbing is an increasingly popular form of rock climbing that is done on artificial structures. It is not only a fun challenge for the body, but also promotes coordination and critical analysis as you find the best way to approach your climb.

Though it mimics rock climbing, it is done in a safe, controlled environment, so anyone can partake – even if you are a beginner.

The latest climbing structures are generally made over a metal frame with a coated texture that simulates the face of a rock. Hand holds, formed of resin and in various shapes and sizes, are attached to the face of the wall for the climber to grasp.

Many walls have color coded hand holds that show the climber which path to take if they are a beginner, intermediate or more advanced.

Unlike outdoor rock climbing, this sport can be enjoyed any time of the year, hot or cold, since it is in a controlled environment indoors.

Climbing gyms are becoming more popular and there are number of them in our area.

Equipment is available for rental at the site, so it is an ideal sport to try out and see how you like it.

Get Off The Treadmill and On To The Trail

Why stay inside on the treadmill when you could be outside enjoying the beautiful sun and sights of San Diego County? With a few clicks on the internet, you can easily find some stunning spots to enjoy a trail run and spice up your routine a bit.

Here are just a few that SD PERSONAL TRAINER can recommend.

Cowles Mountain

This short, sleep climb in the tallest mountain in San Diego. The trail is popular with runners, as well as hikers and reaches 950 feet in one and a half miles. The well maintained trail has wooden steps in some places and is very well marked for distances. There is plenty of free parking at the bottom of the hill, as well as restrooms. Cowles Mountain is very popular and rangers are concerned with erosion to the hillside, so they ask that you remain on the trail. There can be quite a bit of hiking traffic at times, so make sure to keep an eye out for others.

Torrey Pines Preserve

The scenery along this coastal trail is undeniably some of the best you will find anywhere. It is a combination of dirt trails, pavement and sandy beaches – sure to provide the challenges you will need! The area is the primary habitat for the Torrey pine which is found only at these coastal bluffs near Del Mar and Santa Rosa Island.

Blue Sky Preserve

This is a 700 acre ecological preserve near Poway. It is also used for nature education and habitat preservation, but also provides excellent opportunities for fitness challenges. Motorized vehicles, as well as mountain bikes are banned, so you don’t have to any traffic to watch out for – just lace up your trail running shoes and enjoy the sights and sounds around you. There are frequent wildlife sightings, so you will be sure to come back with a story or two.

Carrizo Badlands

Carrizo Badlands are located in southern Anza Borrego Desert State park and is some of the most bizarre terrain in San Diego County. There are some excellent examples of erosion, sandstone and mudstones. The roads are made of soft packed sand and are easy on the knees. The clay hills, mud caves and arches provide a variety of scenery.

Daley Ranch

There are more than twenty miles of trails for hikers, runners and walkers on this huge ranch. It is a former cattle ranch and dairy found north of Escondido but is now a paradise for outdoor enthusiasts.

Getting Geared Up for the Trail

Before you head out on the trails, you will want to consider some of the gear that SD PERSONAL TRAINER would recommend to optimize your trail running workout.


Trail running shoes are available at your local sporting goods store. It is always recommendable to go to a shoe expert that will check your feet and running style to make sure that your shoes match your step and foot shape. A good trail running shoe will be lightweight and geared to protect your foot from the rigors of trail running, guaranteeing comfort for your feet on any trail condition.


Improper socks can lead to blisters. These are a quick way to bring your trail running fun to a halt. Never hit the trails in cotton socks – you will be asking for wet, blistered feet. We recommend a good fitting pair made of synthetic material which will eliminate chaffing by wicking moisture away from the skin.


If you are having trouble finding the right fit in your shoe, you can always replace the insole. These come in a variety of shapes and sizes that will fit your needs and if you can’t find the right one, they can always be custom-made at a reasonable price.


It is important to keep hydrated on the trail. For longer runs, make sure to bring a low-profile, well-fitting hydration pack. These can be worn around your waist like a belt or over your back like a backpack.


Though your normal running shorts may keep you cool, you may want to consider a longer trailshort that will cover more of the leg and protect you from scratches from branches and underbrush. Make sure to choose a lightweight, quick-drying material.


On top, make sure to choose a t-shirt made also of synthetic, wicking material, never cotton.


For sunny days, choose eyewear that is lightweight and grippy.


If you cross off your SD PERSONAL TRAINER checklist before heading out on the trail, you will be sure to have a great run that is not only fun, but productive.

Trail Running

San Diego has a great outdoor life all year round. One great way to enjoy the great outdoors is by taking your run off the road and on to one of the many running trails the area has to offer.

Trail running is different from road running and track running. Trail running is often done on hiking trails or fire roads. These trails tend to cross terrains such as hills, mountains deserts or forests and can include sleep inclines or rough patches of trail.

Some trail runners prefer training on trails for exercise while others would rather be out in the wild. Many trail running aficionados will take part in trail running trips, which involve camping and carrying light backpacks and gear.

Trail running has gained special popularity in recent years in the Western U.S. and California. It is now one of the most prominent sports in the outdoor community. It is a great way for those who enjoy road running to get out and enjoy the softer trails and beautiful scenery they have to offer.

Trails can vary in difficulty, length and terrain. A more difficult trail may involve leaping over logs, rocks and roots. These types of trails can cure the doldrums that one can experience after many years of monotonous exercise.

Before taking your run off the pavement and onto the trails, it is important to make sure the legs and joints are ready for their new challenge. SD PERSONAL TRAINER is always ready to help get you in shape for any new fitness activity you are willing to try.

Places to Bike in San Diego

Summer has finally arrived to San Diego. A great way to take advantage of the great weather, as well as get some excellent physical activity is to hop on your bike and discover some of the ideal riding spots that San Diego has to offer.


There are places you can take your bike for a ride throughout the county that you may not have discovered yet.

Here are a few:

Balboa Park

This a mostly a beginner course that can be between three to eight hours. Florida Canyon offers a short, but very fun hiking and biking trail all around the park. Enjoy the scenery! You can park at the dog park near the San Diego Zoo off Park Boulevard, just north of Morley Field Drive.

Lake Hodges

This ride is about one to two hours at a distance of ten to fifteen miles. There is some climb involved and the time is usually between one and two hours.

This ride is both run and scenic, as you wind around Lake Hodges in Escondido. The ride is mostly along fire roads and climbs to the peak where you will find the water tower. There are some steep, single track roads along the way.

The east end of the ride stars off of Via Rancho Parkway, across from North County Fair Mall.

Mission Trails

Mission Trails can be anywhere from five to 25 miles long and can take up to three hours. There is a lot of climbing so this is considered an intermediate ride. The park is located in Tierrasanta, a short drive from most parts of San Diego and is about six thousand acres in size. The trails are a combination of fire roads and single track trails. There isn’t much flat terrain, so it can be a great workout.

Start at the park’s visitors’ center where you can find a map. It is located off of Mission Gorge Road where you will take Jackson Drive. Follow the signs.

Lake Poway

This intermediate course is about eleven miles long. These up and down trails take about three hours to complete so count on needing strong legs!

Take Poway Road east to Espola Road, then head north to Lake Poway Road and follow the signs.

Cuyamaca

This 20 mile course is for the more advanced rider. You will climb to about 2500 feet.

These fire roads start off smooth for a few miles and then turn steep. Once at the top, you go through some single track roads until you get to the street, but will find yourself climbing again along another fire road.

Take I-8 East to Highway 79 North. Go about five miles to the park headquarters where you can start the ride.

Hopefully, you have been dedicated to your workouts at CrossFit 619 and are ready for these tough, but fun rides!

Keeping Your Muscles Ticking

Electrolytes are ionic substances necessary to our body for our muscles to work properly. They provide necessary electric charges to expand and contract muscle tissue. As you know, the heart is a muscle too, so we are not just talking about the muscles you use to exercise, but also the ones that keep you ticking. Our electrolyte levels can be affected by diet, stress, illness, medications and physical stress.

There are different types of ions that make up electrolytes – those that are positive and those that are negative.

Positive ones are potassium, sodium, calcium and magnesium. Negative ions are chloride, bicarbonate and phosphate.

There are some simple and not-so-simple signs that you could have an electrolyte imbalance.

1. High or low blood pressure
2. Fatigue
3. Immune deficiency
4. Poor circulation

While the elderly and ill are often plagued by electrolyte imbalances, it is not exclusive. Even some of the greatest, healthiest professional athletes have been known to have the same problem. Any daily physical activity will take a toll on your electrolytes.

As we mentioned, there are a number of prescription and over-the-counter drugs that can throw your electrolytes off kilter, such as antihistamines, tranquilzers, some antidepressants and diuretics.

It is important to keep one’s electrolyte balance in check because they can lead to other more serious health problems. Be sure to monitor your electrolyte balance with your doctor or through a food log if you have a stress disorder, heat-related illness, sweat excessively or too little or have poor circulation resulting in cold hands or feet. Also use caution if you have high or low blood pressure or a compromised immune system.

Even if you are in great health and engaged in regular physical activity, like your CROSSFIT 619 workouts, you should also keep your electrolyte balance in check!

Keeping Your Electrolytes Balanced

As we have seen, electrolytes are elements like sodium, potassium, calcium and magnesium that are essential for the healthy function or organs, nerves and muscles. We can get them in the foods that we eat and lose them through sweat and elimination. After being sick, many people have electrolyte imbalances. This can also happen from working out and sweating heavily. Since SD PERSONAL TRAINER emphasizes a healthy, heavy workout, how can you ensure that you have a proper electrolyte balance in your diet?

If you are concerned that you may not have a good balance in your electrolytes, you can start by asking your doctor to make an electrolyte test. This is a basic blood or urine test that will tell you if you have too much or too little of the important electrolytes like calcium, magnesium or potassium. You can often treat any deficiency with a daily supplement, but also making sure that you eat enough of the proper whole foods such as yogurt (calcium) or yams (potassium) can be the best way.

Most people do not get the recommended daily intake of potassium. Try logging your foods and checking their potassium richness as a double check. You can do this to check on any kind of potential electrolyte deficiency. Not only will this help restore any imbalances that you may have, but it will also fuel your energy for the day.

Calcium-rich foods like kale, broccoli and wild salmon, as well as low fat yogurt, will help maintain a healthy diet.

Magnesium is found in such foods as brown rice and avocado. These are easy additions to the diet and work with calcium to properly form bones and muscles.

Electrifying Electrolytes: Part Two

Another unsung hero of the electrifying electrolytes is potassium.

Potassium is potassium is a positive ion found inside the cells, also essential for normal cell function, such as regulation of the heartbeat and muscle function. The chemical notation for potassium is K+.

An abnormal increase in potassium in the body is known as hyperkalemia, while a decrease is known as hypokalemia. They can distinctly affect the function of the nervous system and increase the chance of irregular heartbeats. In some cases, this can be fatal.

Potassium is normally excreted by the kidneys, so those with kidney disorders are most at risk for irregular potassium levels. Potassium in the blood is also measured in millimoles/Liter and normal levels are bout 3.5 to 5.0 mmol/L.

Another important electrolyte in the body is the friend to sodium, chloride. Chloride is a negatively charge ion found in the fluid outside of cells and in the blood. Sea water has almost the same concentration of chloride ion as human body fluids do. Chloride also helps the body maintain a normal balance of fluids.

Increased chloride levels are often a result of certain kidney disease and parathyroid gland over-activity. Chloride is lost in urine and sweat and can be lost through excessive sweating or vomiting. The normal range for chloride is 98 - 108 mmol/L.

Bicarbonate levels, also an important electrolyte, are measured by monitoring the acidity of the blood and other body fluids. Acidity can be affected by foods are medications we ingest and it affects the function of the kidneys and lungs. The normal range for bicarbonate is 22-30 mmol/L.

Many of our electrolyte woes can be avoided through proper fluid intake. At SD PERSONAL TRAINER, we always hydrate during and after our workouts!

Electrifying Electrolytes

We’ve all seen sports drink commercials. They tell us that electrolytes are important. But what are they?

Electrolytes are substances in the body that become ions and can conduct electricity. When present, they give the body a balance that is essential for normal cell and organ functionality.

Common electrolytes that doctors watch with blood tests are sodium, potassium, chloride and bicarbonate.

Sodium is one of the most commonly known electrolytes. We know that the body needs it for many of its functions and that excess sodium is excreted in sweat and urine.

The chemical notation for sodium is Na+. By combining it with chloride, it becomes a household staple – table salt.

Many of the processes in the body, especially the brain, nervous system and muscles, require electrical signals for communication. Sodium is critical to generate these electrical signals.

An imbalance of sodium – too much or too little – can cause cells to malfunction and, in some cases, death.

Increased sodium levels in blood occurs whenever the ratio of sodium to water is off. This can result in kidney disease – often caused by deficient water intake or loss of water from illness.

Low sodium levels occur when there is too much in relation to water levels. This happens with some diseases of the liver or kidney and in patients with heart failure. It can also happen to burn victims due to the loss of water in the body from injury.

Blood sodium levels are measured in millimoles to liters (mmol/L) and normal levels are 135-145 mmol/L.

As you can imagine, sodium levels in the body are often controlled by fluid intake. This is one reason why we encourage drinking plenty of water during our challenging CROSSFIT 619 workouts. It is important to ensure that they body does not lose too much fluid when you work up a good sweat.

Exercises to Lower Your Blood Pressure

There are several types of activities and exercises you can perform to naturally lower your blood pressure.

Most people that have high blood pressure do not show any signs or symptoms, even at dangerous levels. Some people with early stages of high blood pressure, also known as hypertension, may experience dull headaches or nose bleeds, but if high blood pressure goes unchecked, most people are not even aware of the problem until it has already reached dangerous or even life-threatening levels.

Therefore, it is important to watch your diet, perform proper exercise, and periodically check your blood pressure. Annual physicals are always recommended.

It is recommended to have your blood pressure checked by your doctor at least once every two years starting at age 20, and more frequently as the years go on. If you have already been diagnosed with high blood pressure once in your life, you should be checked frequently. It is easy to check your own blood pressure with a machine at home, or you can often even find one at the mall or local pharmacy. However, these machines can give variable results, so they are not a replacement for a doctor’s exam. Even children age three and older get their blood pressure checked. It is important for everyone!

There are many types of exercise that will help improve your high blood pressure, as well as experience the other benefits they have to offer.

Endurance exercises, such as walking, jogging, swimming, stair climbing and biking are great ways to improve your overall health, as well as your blood pressure. Resistance exercises, done at high repetitions and lower weight levels, are another great way to help improve hypertension. Combining two of the above exercises will help improve your health, appearance, stamina and blood pressure levels. They types of endurance exercises performed in a setting like CROSSFIT 619 are also a great option.

If you are overweight, losing the extra pounds will also help hypertension. Following a healthy diet of whole foods, combined with exercise, will show almost immediate results.

Check Your Form

Many times we can catch ourselves doing something that may potentially cause an injury. By becoming aware of our mistakes in form and paying attention to soreness or irritation while running or performing any other exercise, we can correct a potential problem before it starts.

If you start to sense soreness in the knees or ankles, think about what you are doing that could be the problem. Humans have been running throughout history so you shouldn’t just give up. The human body may be made to run, but the environment has changed. We may no longer be running in bare feet across the soft ground of the plains, but we can still keep ourselves in motion.

As we have mentioned, proper footwear is key. Make sure to review past information at SD PERSONAL TRAINER to make sure you are wearing a shoe that is appropriate for your foot shape and running style. Try using an orthodic insole.

Also, re-education yourself on proper form and start the healing process. There are several rule that will help you not to aggravate your potential problem.

1. Don’t land on your heels.
2. Don’t land ahead of your center of mass.
3. Don’t push off with your ankle.
4. Don’t straighten your knees.

Try taking your knees and make sure to always stretch your thighs before a run. Use athletic tape or an athletic bandage to wrap the knees. Also, by keeping your thighs strong by performing strengthening exercises, you will be more prepared for your run. Studies have shown that runners who cross train with strengthening exercise regularly had less instance of osteoporosis of the knee.

If you don’t feel a quick improvement, make sure to consult your physician and fitness professional. You won’t get very far without healthy knees and ankles!

Listen to Your Body

A potential injury is serious business.


If you are experiencing pain in your knees, start by treating the area with an ice pack. Rather than applying ice directly to the affected knee or joint, some runners prefer to refrigerate a wet towel and apply it to the area. For focused pain relief, you can also use a commercial ice pack.
Alternating cold and heat treatment can be affective to help in the healing of any soft tissue damage to the area.


Many injuries can be treated or often avoided by ensuring that the surrounding muscles connecting the joints are strong enough to sustain the stress added by your sport. For example, resistance training exercises for the quadriceps can help ensure that your legs are strong enough for the stress of running.


Some sports studies have shown that “retro-running,” running or walking backwards, can help to stretch and strengthen the quadriceps and hamstrings. When “retro-running” make sure to choose a smooth, flat surface that is free of obstacles. A treadmill with handrails could be a good choice to start. Begin with a slow walk and move toward an easy jog.


It is also recommendable to use a sport orthodic insole. These can help ensure that you are supporting your feet properly and striking the ground in the correct manner to avoid excessive stress on the wrong parts of the foot, heel, ankles and legs.


If your knees are irritated by running, consult your doctor and a fitness professional such as CROSSFIT 619. Try taping the knees when running for extra support and make sure to stretch the leg muscles.


Make sure to listen to your body. A small problem left unattended can easily turn into a bigger problem which leaves you on the sideline.

Pain Free Knees

Healthy, pain-free knees are an obviously important part of your success as a runner.

The knee is made of essentially of four bones. They are the femur, tibia, fibula and the patella.

The femur is the large bone in your thigh attached by ligaments to your tibia. The tibia runs parallel to the fibula. The patella, or knee cap, rides on the knee joint when the leg bends.

When the knee is in motion, it not only bends and straightens but can flex, extend and slightly rotate. Though it may seem obvious to us now, this flexible aspect of the knee was only “discovered” in somewhat recent medical history. The muscles which join the knee joint are the quadriceps and hamstrings. The quadriceps muscles are in the front, which hamstring is the muscle which runs along the back of the thigh. Ligaments hold the knee joints together, making them equally as important as the muscles. Torn ligaments are a common injury for runners.

Knee injuries can happen frequently for runners and usually affect those that have just started to increase from short distance to long distance runs. A knee injury is often indicated by a crunching or clicking sound while running. The pain increases when running downhill.

When one detects an injury, their first reaction is often to quick their sport or stop exercising altogether. However, this is not usually the best idea. It is important to keep the joints and muscles moving and, rather than quitting, a change in method or equipment is usually what is in order. If you feel that you may have an injury, you should first consult with your health or fitness professional like SD PERSONAL TRAINER. They may recommend a different method of exercise or something else, such as a change in shoes. Many people experience knee pain, shin splints or hip pain merely because they are not using proper shoes and it is important to consult with an expert before quitting altogether.

Hydrate!

One of the most important things you can do to increase your stamina is to help your body to better maintain water. This will optimize your oxygen utilization and increase stamina.

Drinking water during your workout or run can help increase stamina and endurance. The human body is mostly made up of water. It is essential to our health and well-being.

Water helps to transport nutrients and oxygen around the body and is crucial in aiding in ridding waste from the body. One easy way to determine how much water you should drink in one day is to divide your body weight in pounds in half and convert that to ounces.

For example, if you weight 140 pounds, you should drink 70 ounces of water each day. If you are very active, increase that by one glass per 15 minutes of heavy activity.

During our workouts at CrossFit 619, we make sure to keep hydrated with a full stainless steel water bottle. Some sources say that plastic water bottles are about half of the drink containers sent for recycling and that only a portion of those used are even recycled! Drink responsibly!

Know your Thirst

If you are already thirsty, then you are probably already dehydrated. Dehydration can also make you experience chronic joint pain, muscle pain, headache, darkened urine or constipation. All of these are detrimental to your fitness goals, so make sure to keep drinking enough water!

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Tips for Increasing Your Stamina

Working out can be exhilarating. However, if you start to get tired right away, it can be a real drag.

Think of some ways to increase your stamina and enjoy your exercise routine more!

Set a Goal

Decide what you want to do and start to act on it.

Set goals that you think you may be able to achieve in a short enough time to actually be satisfied by them.

Rather than standing up from the couch and setting the lofty goal of participating in a marathon, why not decide first to be able to run three miles in thirty minutes within the next few weeks. Write down your goal and post it somewhere that you will see it.

Keep track each time you run on how close you are to making your goal. When you reach it, congratulate yourself in a satisfying way and set your next goal!

Put Together a Training Plan

Figure out what you need to do to reach your goal. Make sure not to overdo it and get frustrated. Think of a plan that is realistic based on your current physical abilities and the time you have available to do it. If you are new to fitness, you may want to consult a fitness expert like SD PERSONAL TRAINER.

Learn to Walk Before Running

If you aren’t ready for that three mile run in thirty minutes, start by walking it. Next, move to a combination of running as much as you can, with periods of restful walking. In time, you will find yourself increasing your run time and decreasing your rest periods. However, make sure to continue to push yourself to do better each time.

Beat the Summer Heat and Get in Shape

Summer has finally reached San Diego. Though many of us may have been complaining about the lack of good beach weather, there have been some benefits for our outdoor exercise routines. Cooler temperatures and breezy days may not be great for many outdoor activities, but they do make for a more pleasant run.

Now that the temperatures are getting warmer, so is your body. A jog outside, game soccer or basketball may be a little more tiring on these hot days. One should also be aware of the illnesses related to warmer weather. Exercising in hot weather adds stress to the heart and lungs. This causes more blood to circulate through the skin and less blood in the muscle tissue – and rising heart rates.

Under normal circumstances, your skin, blood vessels and sweat adjust to the heat but this can fail at high external temperatures, causing heat cramps, exhaustion and heat stroke.

Slow Down
If you are not used to the heat, you may want to take it a little easier than you had on cooler days. If you have a chronic medical condition, it is a good idea to talk with your doctor.

Hydrate
Make sure to drink plenty of water while you work out. If you are going to be active for more than an hour, a sports drink could be a good option to replace the sodium, chloride and potassium you lose in your sweat. Make sure to avoid caffeine and alcohol in the heat.

Dress Well
Use lightweight, wicking clothing that is loose fitting and made of synthetic, cooling materials. Avoid dark colors which can absorb the sun’s heat.

Protect Your Skin
Don’t forget a sports sunscreen to protect your skin. There is not use sacrificing the health and look of your skin to get “fit.”

Know the Signs
If you are starting to feel weak, headachy, dizzy, experience muscle cramps, nausea, vomiting or excessive heart rate, call it quits! If you suspect a heat related illness, drink water and call your doctor if you don’t feel better within an hour. Confusion and a high fever can be symptoms to look out for.

At SD PERSONAL TRAINER, we know that knowledge of your body and health is the most important piece of exercise equipment your can use!

Ankle Answers

Though we have often seen people who intend to get fit, but don’t put in enough effort, not reach their fitness goals, we also often see those who are overzealous and end up with an injury, putting them out of the fitness game until they recover.

Sometimes, with a more serious injury, this can take so much time, that the person ends up putting on more pounds or lowering their fitness level below what they started with.

Injuries in jogging or running can be very common and are an affliction on everyone, from beginners to the more seasoned runner.

One area of the body that is particularly susceptible is the ankle. We rely on our ankles every day to propel us forward with our feet. We often don’t even notice them. However, when they are hurting, you can’t help but notice them!

Before you start your run, make sure to focus on lower leg stretches. Many make the mistake of stretching their quads and upper legs and pay little attention to the lower leg and ankle.

One of the best strengthening exercises you can do for your calves and ankles is the standing calf raise. Stand on a raised surface with one foot on the ground and one on the floor. Next, raise yourself up off the floor with the foot which is elevated, and back down again. Repeat with both legs.

Make sure the ankles are warmed up and limber before starting your run. They will be absorbing a lot of impact so it is important to ease them into it.

Proper footwear, as we have mentioned in our previous SD PERSONAL TRAINER articles, is imperative. Running on the wrong shoe for your foot type, or a shoe that is not made for running, is the quick recipe for an injury.

Particularly beginning runners should by more aware of their running surroundings. Make sure to watch for uneven ground or obstacles, and avoid these types of areas if you do not yet have the leg and ankle strength to compensate.

However, jogging on pavement can also be stressful to your ankles, so consider softer ground, like the park, if you start to experience trouble.

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This Morning's Leg Workout at CrossFit 619 with Personal Trainer Chris Keith in San Diego

Get the Blood Flowing

One of my SD PERSONAL TRAINER clients who was has recently started running was looking for new equipment recently and asked me about some “strange socks” that he encountered.

The compression sock is usually an over-the-calf sock that adds a graduated pressure.

Though the body pumps blood to all the extremities as equally as it can, gravity can often cause blood to pool in the lower legs and feet. The causes circulatory problems, fatigue and leg cramps. Obviously, these are all bad news for long distance runners.

Compression socks use elastics which are stronger than regular socks to create more pressure on the lower extremities. They are tightest at the ankles and add less pressure as they go up the leg. This forces the blood through a narrower area by compressing the surface veins. Thus, more blood is returned to the heart and less pools in the feet.

Though these socks were originally intended for people with circulatory problems, runners have identified their benefits also. These socks may not be necessary for the beginning runner, but could prove useful as you increase to longer distances.

It's Not Just for Babies

Chafing is a common issue for runners. It leads to a painful stinging and burning sensation that leaves the skin red and raw.

Chafing is caused by repeated motion in the same area. The skin rubs against loose fabric or other skin and becomes irritated. The most common areas to be affected in women is the bra line and, in men, the nipples. It can be a problem for both in the inner thighs and underarms.

Moisture can often make the problem worse, so running in the rain, or heat – which causes excessive sweating – can be irritants. For women, it can also be a symptom of a poorly fitted bra.

Runners are not usually bothered by chafing on shorter runs, but it can become a problem as you run longer distances to build endurance.

To prevent chafing, wear running attire made of synthetic fabrics, such as CoolMax. This is a wicking material that will pull moisture away from the skin. Make sure not to wear cotton clothing; it is rough and does not help in evaporating moisture. Once it is wet, it stays wet.

Women should make sure to use a sports bra of synthetic material with smooth seams.

It is also important to stay hydrated.

Another solution can be to use a thin layer of BodyGlide or Vaseline in areas that could become irritated.


A fitness professional, such as SD PERSONAL TRAINER, can provide you with the proper training and information to avoid any injuries that could sideline you from your sport or fitness goals.

Avoid the "Burn" of the Pavement

The type of sock you wear can be just as important as the decision to wear the right running shoe. Whatever type of foot you have, it is crucial to make sure that your socks are the right choice for both comfort and the health of your feet.

As the weather gets warmer, it is also important to make sure that your sock provides the proper “wicking” necessary to keep your feet dry during your run.

“Wicking” refers to the ability of a fabric to draw moisture away from the skin. Exercising in warm weather will cause you to sweat more and it is important that your sock be able to wick the perspiration away from your foot, avoiding blistering and possible irritation of the skin.

Cotton, though lightweight, does not dry quickly and tends to absorb the perspiration and keep the foot damp. This can cause blisters to form from the wet sock rubbing against your skin as you run. Acrylic materials, such as CoolMax, help to avoid this during warm weather. Though these synthetic materials tend to be a little more expensive, they are durable and well worth the investment to avoid being sidelined during your run or tough SD PERSONAL TRAINER workouts.

Take a look also at the design of the sock. A good wicking sock will be comprised of two layers, one to wick the moisture away, and the second to aid in evaporation.

Some runners also like a glove-like sock that has individual toes. Though they may feel a little odd at first, once the foot is in the shoe, many long-distance runners find that it helps prevent blistering and chaffing between the toes.

Cushy Isn't Always Kosher

A nice, soft bed.

A cushy chair.

These may be great for sleeping and sitting, but it may not be the best type of shoe for your foot type. The name, “Cushioned Shoe” may be attractive to everyone, but it is really only most appropriate for the runner with a high arch and a tendency toward under-pronation.

Cushioned shoes have soft mid-soles and provide less stability than other types of shoes.

They are built on a curved last, to provide better foot motion.

This design is for efficient runners whose feet do not roll inward or outward, but have normal pronation. They are an excellent shoe type for runners with a high arch.

These types of shoes are not recommended for athletes that are prone to getting tendonitis.

A fitness professional, such as SD PERSONAL TRAINER, can help you make correct choices for both the right types of exercise and equipment. This will make your workout not only more efficient, but more enjoyable, and encourage you to meet your goals faster and with less chance of injury.

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"Flat Foot"

It is important to think of a good pair of running shoes as one of the most important pieces of equipment for your sport, whether it is running, jogging or triathlon.

As we have mentioned before, people who have normal pronation may be best served with a shoe that provides stability, while those who tend over-pronate, or have a “flat foot” find the best results with a motion control shoe.

Motion control shoes are designed to slow down or limit the extreme inward rolling of the foot or ankle that may be indicative of the over-pronator. Since they tend to be heavier shoes, they will not help out your speed, but will allow the “flat-footed” athlete to have better endurance and avoid injury that could be caused by a difficult running style.

These types of shoes have features such as the medial post or a firmer section under the inner edge of your foot.

They are also good shoes for athletes who suffer from plantar fasciitis. Athletes who suffer from this type of injury or tend to over-pronate can be helped by a regimented program designed by SD PERSONAL TRAINER.

Make the Right Choice

We have all been guilty of it.

Standing in front of row after row of athletic shoes, looking for the right shoe. Finally, we find the right one. But, why did you pick it? Because it looked cool. That could be a big mistake.

Most of us want to look good. We have a certain style that we like and want everything, including our running or cross training shoes, to match that style. However, basing your choice of athletic shoe on “how it looks” could lead you to a very unpleasant exercise experience or, worse yet, injury.

Running shoes can be divided into three different categories: Cushioning shoes, motion control shoes and stability shoes.

As stability shoe is intended for runners that have medium, or normal, arch and whose stride tends to land on the outside of their heel and roll inward. As we mentioned in the previous article, this is called normal pronation. There are many different degrees of stability shoes. The degree of stability it provides is determined by the amount of support it give and where that support is located in the shoe.

The semi-curved construction of the shoe gives extra support and is located in the inside arch to heel area. Materials such as phylon, EVA, urethane and carbon are used in this type of shoe to provide support functions. The types of support systems generally used can be known as footbridges, roll bars, stability webs and tortion systems.

Stay tuned to SD PERSONAL TRAINER to find out more about other types of shoes for different types of feet that may need extra cushioning or motion control.

Choosing the Right Shoe

You wouldn’t buy a nice looking house without considering how you like the neighborhood and you probably wouldn’t buy a sports car if you live on a dirt road.

Along the same lines, you shouldn’t buy a running shoe just because it’s pretty. Luckily, there are so many styles out there that you are likely to be able to easily find something that suits your needs.

However, the first thing to consider is your foot.

People obviously come in all shapes and sizes. So do feet. It goes beyond mere shoe size though. It is very important to know what kind of arch you have and what kind of shoe is best for your foot type. Consulting with an expert at a serious athletic shoe store can help. If you want to go out shopping on your own, consider the following.

Neutral Arched Feet

A foot with a “neutral arch” is neither too high, nor too flat. This means that your footprint should have a flare in the mid-foot with a relatively broad band connecting to the heal. The neutral foot lands on the outside of the heel and rolls inward slightly, absorbing shock. This type of foot is very efficient and can fit most types of shoes.

Mid Arched Foot

In layman’s terms, this foot is “flat.” Its footprint looks like the entire sole of the foot and runners with this type of foot tend to strike on the outside of the heel and roll inward. This is called “overpronating.” Runners with a mid-arched foot are prone to injuries in the feet and lower legs. If you have a mid-arch, a shoe with motion control or high stability, along with firm soles can reduce the degree of pronation. These runners should not use cushioned shoes.

High Arched Feet

The high-arched foot leaves a very narrow or no band between the forefoot and the heel in its footprint. These runners tend to underpronate, or supinate, thereby not effectively absorbing shock. Cushioned shoes are recommended for this type of foot and one should not use shoes that reduce mobility.

The foot and all parts of the body are a complex machine that works in symphony together. Professional physical training, such as that of SD PERSONAL TRAINER, can help new or experienced athletes get to know the harmony necessary for their body to perform properly.

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Know Your Foot

The mechanics of every body is different and the way we run can vary depending on our body type and the shape of our foot. One of the main factors in determining running form is how the foot rolls from heel to toe in our stride. This movement is known as “pronation.”

Overpronation: This refers to a stride with impact mostly on the inside of the foot.
Underpronation: This occurs when the impact is on the outside of the foot.
Neutral Pronation: This is when the impact is even between both the inside and the outside of the foot.

You can tell which type of stride you may have by taking a look at a pair of your old shoes. If you have more wear on the outside of the shoe, you probably underpronate. If you have more ware on the inside of the shoe, you may overpronate. If the wear is relatively uniform, then you have neutral pronation.

You can also determine your pronation by looking at your arch. People with a low arch overpronate, while a high arch causes underpronation.

There may not be much you can do to change the shape of your foot, but you can find the right shoe to help compensate for any issue you may have. At SD PERSONAL TRAINER, we encourage our participants to have the proper equipment to enhance their workout and meet their fitness goals faster.

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Weekend Warriors!!!!