You want to make the most of the time and energy you have available right? The best way to do this is with power. This month I’ll be applying power based training techniques to my fitness and cardio based classes at Om Maui Studio. Some of the many benefits of power based training are weight loss, increased tone a.k.a lean body mass, faster metabolism and power (strength + speed). So let’s train together this month to cultivate your authentic power in both mind and body, only you can do the work but I can help guide you along the way…from there we can create infinite possibilities. Here is how we’ll break down our power training this month:
PHASE 1: Calculating your FTP (8/6 to 8/18/18)
In the following cardio classes we’ll be doing Functional Threshold Power (FTP) Tests. This is to measure each rider’s power output. These tests will be either 3, 5, 10 or 20 minutes.
Saturdays 7am and 9am- Spin & Barre-Spin
After performing each test you will use the appropriate “Keiser Correction Factors” formula depending on the time of your test:
3 Min Test: Avg. Watts Number (AVN) – (20% x AVN) = FTP
5 Min Test: AVN – (15% x AVN)= FTP
10 Min Test: AVN – (10% x AVN)= FTP
20 Min Test: AVN- (5% x AVN)= FTP
After PHASE 1 is completed on 8/15, we’ll take the highest FTP test score, put it in our Keiser M Series App and use our smart phones during class to help guide our rides with your unique Power Training Zones:
(Courtesy of Keiser @KeiserFitness)
Stay tuned here and @rebeccajakeway for PHASE 2 starting 8/18, 7am Spin!
Commit to yourself by signing up online and take your power to the next level!
Om Maui Candida Cleanse
Join the feeling of eating clean* and feeling cleaner with your friends at #ommaui. Starting the week of 8/10/2015, Om Maui Studio will begin our annual candida #cleanse. For three consecutive weeks, accompanied by a daily dose of probiotic pearls, here are the yummy items that you can enjoy:
|Sugars (lactose, fructose, sucrose, syrups)||Goat and Sheep Products (Goat cheese, Kefir, etc.)|
|Fruits & Citrus||100% Whole Grains|
|Processed foods (white flours, bread, etc.)||Lean Cuts of Protein (Chicken, Fish, Egg, Beef, etc.)|
|Cow’s Milk and Products||Nuts & Seeds (Raw and salted)|
|Fermented Foods (Alcohol, etc.)||All Vegetables (Root veggies, tomatoes & carrots, etc.)|
|Fried Foods||Feta Cheese|
|Mushrooms, Tempeh, molds||Lentils, Beans & Soy|
|Yeast & Nutritional Yeast||Salt, Spices, Herbs|
|Sugar Substitutes (Stevia is ok)||Coconut|
|If you can’t pronounce the name, or don’t know what it is||Coffee & Tea (caffeinated ok)|
For more information about the Om Maui Candida Cleanse and tips for what to eat and where to buy your food on Maui email Rebecca Jakeway at email@example.com. So let’s get started: 1st– Choose any day that is best for you to begin this week 2nd– Keep me posted via social media on your progress 3rd–Remain active with your normal training at Om Maui, eat clean and enjoy the results!
*Talk to your doctor to find if this cleanse is right for you.
Candida Cleanse? What’s that? Most people want to start because it is a cleanse but don’t know why they should. Simply, candida is a yeast. Although there are many types of candida, I encourage the “candida cleanse” for those who feel frequent bloating after meals, fatigue and headaches. The benefits for most who do this type of candida cleanse are awesome! Most people who do the cleanse lose weight, notice more muscle definition, feel more energetic and overall just feel better. But my favorite benefit is the wake up call that we get: we eat more sugar than we think. By taking out the sugars and “silent sugars”, or foods that have a high glycemic index (GI) but aren’t necessarily “sugary”, we realize that the glycemic load of our daily caloric consumption is not that healthy. The “candida diet” prescription is growing popularity among alternative medicine practitioners, naturopaths and even MD’s, but not without scrutiny over its science. Here is a quick article from Mayo Clinic. I don’t recommend this type of diet for a lifetime, but for three weeks it’s managble….and out of all the cleanse’s that I have researched, this is one that you can work-out without any major health risks. Once your three weeks are over, gradually introduced the healthy “no” foods back into your diet. I recommend starting with fruits. I hope you feel better from this cleanse by learning how to eat cleaner. Good luck!
-Talk to your Doctor before you decide to change your diet.
-Set yourself up for success, don’t buy items you are trying to avoid.
-Read your labels. Avoid ingredients that end in -ose and/or contains gums.
-When eating out, make sure you know what is in your food.
-All or nothing. If you want the benefits of the cleanse, do it 100%.
-Explore new recipes, learn how to cook clean.
-Don’t forget your probiotic pearls.
-Check out local farmers markets and grocer’s Mana Foods, Alive and Well, Whole Foods and Pukalani Foodland for foods.
Why so long, three weeks?!
When Dr. Joel Friedman prescribed this cleanse for me, he said that people can clear up candida overgrowth by just eating clean, but it would take months and most don’t have the discipline for that long. So three weeks was his compromise with the help of the probiotic pearls.
What can I use to substitute cow’s milk?
You can use a variety of milks like soy, rice, almond and/or coconut. Make sure that there are no sweeteners or additives.
Can I have crackers or whole grain pastas?
As long as your item is made from 100% whole grains, yes. Make sure that the ingredients does not include anything else.
How should I eat after the three weeks?
Gradually begin to include the items from the “no” column to your diet. Most people by then don’t crave the “junk” but really want to eat fruits.
Sustainable Wellness: Train for Life
Sustainable wellness implies that you have a long-term commitment to your well-being physically, mentally and nutritionally. If you’re serious about your fitness, sport or skill, sustainable wellness is a key factor for non-stop improvement, strength and injury prevention. If you are a “recreational professional”, you probably have events that motivate you to train harder like a special performance day at your favorite class, a race or a competition. Training for a short-term goal like weight loss, strength or a special event can make or break you depending on how hard and smart you push yourself to compete and reach your goal. But with the mindset that you are committed to your long-term health you can avoid sacrificing your well-being just to make the podium for that one event. When you train for life, you can feel like you’re in “1st place” all the time. So keep it simple, train hard and train smart for the most important event ever. LIFE!