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TeamKattouf Training & Nutrition Newsletter
Educating, Inspiring, and Empowering Individuals Through Nutrition and Fitness
winter                                                                                             
 march 2009
Great Lakes Multisport Expo
expo
It was an amazing weekend at the Great Lakes Multisport and Running Expo.  For those of you who attended Rick's lectures, thank you.  We were delighted to have met and connect with so many wonderful people.  This was a great first-time event and for those volunteering for Racers Against Childhood Cancers (R.A.C.C) kudos on  an event so well run! There was so much to see and do at this expo, that we are already looking forward to next year's event!  Special thanks to Cole Braun and his RACC fellows and friends for making the weekend very memorable!
Constant  Cravings?

We get asked about cravings a lot.  Below are some simple reasons for them.  Take a moment and reflect on your life, habits, and schedule to see if any of the culprits below may be impacting you. While there are others, these are the most common:

1.) Too little or poor
    sleep or inconsistent 
    sleep schedule.
2.) Anxiety and/or stress.
3.) Poor intake and/or
    poor frequency of fuel
    (cho, protein, fats);
    restricted caloric
    consumption.Inadequate
    vitamin and mineral/
    electrolyte intake.
4.) High training volumes
    or intensities.
5.) High sweat rates or
    chronic dehydration.

All the above are situations that deplete our bodies on several different levels. All the above will impact neuro-hormone balance which our body seeks to maintain in balance. Track your cravings and to see if they correlate with any of the above.  Often times, it may be a fluid imbalance and you just need to rehydrate. A scale that measures body fat AND body water percentage is a great tool to help you identify dehydration and recognize fluid volume depletion and electrolyte loss which can also reveal itself through cravings.
It's Almost Here!
DUNATS
While the popularity of triathlons has grown exponentially and have dominated the world of multi-sport, the sport of Duathlon (run/bike/run) will make you triathlon die-hards fearless and tough competitors.  Say what? Most people avoid the run-bike-run format because it is, say, challenging. Not challenging like "I can't swim so well, so I will doggy paddle and backstroke," but challenging like, you want me to bike after running...and then run again?!? Remember, as our dear old philosopher, Nietzsche said, "That which does not kill you will make you stronger."   Kick off your multi-sport season with Age Group Duathlon National Championships in Richmond, Virginia on April 26, 2009.  Click on the logo at the top to learn more about this race.  This is a great race and a great venue to qualify for the 2009 Duathlon World Championships in Concord, North Carolina on September 26, 2009.
Featured Product
SuperReds
So you keep hearing more and more research about free radical damage and superhero role of antioxidants.  At TeamKattouf, Inc we have been fortunate to try many nutritional products and so far, we have really liked MET-Rx Super Reds.  The question begs:  Do you need to supplement antioxidants?  Our response:  If you are engaging in high-volume training, and your nutrition, sleep, stress loads are inadequate in anyway then why not supplement?  Super Reds is a tasty drink powder that is easily dissolved in water and easy on the tummy. There are many products that tout being chocked full of antioxidants; however, we simply suggest finding one with a high ORAC Value.  Click below to learn more about the ORAC Value.  At high-volumes and/or intensities, we are accelerating free radical damage at rates much higher than those studied in laboratory mice.  To think about the constant quantity of fruits and vegetables that we would have to consume would be a job in itself.

Next month, we'll cover Super Food Greens.
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Cytosport
Greetings!

You made it through the holidays and we are rounding the last turn into Spring!  For those of you who are having a hard time putting down the hot cup of cocoa and taking off your snuggy, this newsletter will help you get excited for Spring!  We'll cover some great client successes, among a number of other topics to get you motivated and inspired!

Be well always,

Rick and Gail Kattouf
 
fit senior
Lost in Translation
So you have propelled yourself from the 5k to the marathon or from the sprint tri to the ironman distance.  You just can not seem to get enough. No matter what your aerobic routine, you have it down to a science and your "don't get in my way" disciplined mind set keeps you needing more and more! Only now, you are contending with achy joints, slowing pace, feeling weak, and the ever increasing body fat percentage that creeps on slowly, even in light of ALL the training you are doing.  How could this happen?  The buzz word for this newsletter is SARCOPENIA or simply the wasting of the sarcomere or smallest unit of the muscle fiber. I first learned about sarcopenia in grad school when I researched it as a culprit to why our aging faculty members were increasing their body fat despite increasing their aerobic activity volume. Let me shed some light on some concepts regarding aerobic vs. anerobic activity.

1.) Aerobic/Cardiovascular (C-V) Training is what we at TKInc like to refer to as heart healthy.  Literature has shown the benefits of C-V training on the body: Decreased BP, helps stabilize blood sugar, increases HDLs, lowers LDLDs, etc... And C-V training will help us do the above by burning calories and helping us maintain or lose weight.  This is all great and exciting for us as we embark upon a healthy lifestyle, however, aerobic activity is also what is deemed to be CATABOLIC.  Catabolism, not cannabolism, is a metabolic pathway or a way to liberate energy for muscle use by the breakdown of carbohydrates, proteins, and fats. There are also familiar hormones that drive these processes and include cortisol, glucagon, and adrenaline to name a few.  The point is, that over time, particularly if we have leaned solely on aerobic training we may in fact be suffering as each year of training passes before us. 

So as you log the miles, year after year, you can bet that you will lose some lean muscle (by lose I mean decreased in size and the number of metabolic machinery in each fiber) to catabolic metabolism.  Balance, proprioception, speed, agility, and power are compromised overtime as lean mass decreases.
While this process was once thought to be found only in sedentary seniors and those who were physically limited, we know it occurs with exercising adults as well, just at a slower rate.  So how do we combat this physiological process?

2.) Strength Training helps us to maintain our structural health and integrity of muscles and bones.  Strength training is an anabolic activity that is designed to build muscle density, strength, and power.  This is your antedote to sarcopenia.  For seasoned athletes and newbies alike, strength training will keep you in the game longer (decades longer).  It has a time and place in every training plan and should be gradually incorporated.  It will keep you like a finely strung instrument, in tune, balanced, injury free, and keep you a metabolic machine decade after decade. For more information, check out:
 
http://www.healthsteprx.com/resources/articles/sarcopenia.htm

-Gail Kattouf
 Drum Roll Please...
 
Even in the Winter TeamKattouf Athletes hit the streets.  Congratulations to those who feel the need for speed and are looking to keep their momentum going.  Even though you may not be in tip top shape, getting to the starting line can be a great way to stay sharp and test your fitness.  Let's not forget those die hard marathoners training for their early 2009 race.  After all, they logged the miles in some chapping conditions! The following athletes have taken their first steps to a great 2009 season; these are results from January and February 2009 races:

RUNNING:
Rusty Infinger:         20:08 Downtown 5K, Greenville, SC
                                    1:11.15 PR!! Green Valley 10 miler, Greenville, SC

Matt Andersen:        1:42 Hyannis Port Half Marathon, MA
                                   28:46 Sweet Heart 4 Miler, MA
                                   1:46 Roxbury 1/2 Marathon, MA
                                    22:16 Chilly Chili 5K, MA

Jim Favreau:            1:40.40 Cape Elizabeth 10 Miler, MA

Dr. Mark Moore:       21:33 Greenville Downtown 5K, SC
                                   1:14 PR Green Valley 10 Miler, SC

Laura Harto:             5:11 (1st marathon) Miami Marathon, FL

Dr. Matt Bynum:       3:11 and 5:55 Goofy Challenge (Half & Full
                                   Marathon on back-to-back days!!), FL

Dr. Ann Bynum:       3:16 and 4:20 Goofy Challenge (Half & Full Marathon on
                                   back-to-back days!!), FL

Tim Wilson:              4:10 PR!! PF Chang Rock N Roll Marathon, AR
Dr. Chris Bulnes:     1:55  Gasparilla 1/2 Marathon, Tampa, FL

Dr. Juliet Bulnes:      2:12 ING Miami 1/2 Marathon, Miami
                                    1:21 Gasparilla 15K, Tampa, FL

Cole Braun:              5K - 25:37, 8K - 41:50

Cindy Arrowood:      3:54 PR!! ING Miami Marathon, FL

Dr. Rick Kattouf:      17:06 Race for the Grasshopper 5k, SC
                                   17:08 Greenville Downtown 5K, SC
                                   29:05 Green Valley 8K, SC
                                   10:00 Distance Track Classic 3K, SC

Gail Kattouf:             17:56 Race for the Grasshopper 5k, SC
                                    18:04 Greenville Downtown 5K, SC
                                    1:03.55 Green Valley 10 miler, SC
                                    10:55 Distance Track Classic 3K, SC

CYCLING:
Bruce Humphries:    Pro/am Hincapie/Coca-Cola Cycling Team takes
                                    1st in Belize Race

Jennisse Peatick:     1st AG Sebring 12/24 Hr Cycling Event
 

Be sure to submit your March 2009 race results for the next TeamKattouf Newsletter, rick@rickkattouf.com
Downtown 5k 2009
Meeting with Success:
Fit happens...

As you well know, changing one's body composition is no easy task. It takes dedication, commitment, sacrifice, and discipline. Below are just a few examples of people just like you, who have pinned their ears back, stayed on task, and have achieved great success. I want to thank each and everyone of you for your hard work and commitment; you are to be commended! Coach K


Ashley Loging: Since October 2008, she loses 28 pounds, reduces her body fat by 10% and goes from a size 14 to a size 4, WOW!! Ashley is now preparing for her first triathlon.

Jennisse Peatick: USAT & USAC coach; 6 pound loss and 1.5% decrease in body fat!

Emily Carwile: She turns herself into a runner by achieving a 30 pound weight loss and a 10% reduction in body fat!

Ed McAlister: 59 year old endurance cyclist loses 18 pounds and reduces his body fat by 5%. This guy is ripped!

Ed Levins: This bike shop owner, duathlete and triathlete loses 12 pounds!

Dr. James Logging: Orthopedic surgeon and triathlete loses 15 pounds and is lean and ripped at only 8% body fat!

Michelle Thibeau: She takes control of her fitness and health and reduces her body fat by 3% and loses 5 pounds!

Bruce Humphries: CAT 2 cyclist with the Hincapie Coca-Cola Team loses 15 pounds and is extremely lean and fit with 7% body fat, and is working towards turning pro!!

Evan Hyde: This lean, CAT 1 cyclist loses 7 pounds and at only 7% body fat, is fit, lean, and ready to turn pro!

Adam Berg: this cyclist loses 12 pounds and reduces his body fat by 5%!

Randall Maddox: 59 year old endurance cyclist, runner, and duathlete loses 19 pounds and is ready for an awesome 2009!

Christina Maddox: 50 year old cyclist, runner, and duathlete is ready for 2009 after losing 6 pounds of body fat!

Nicole Johnson: This uber-talented, ultra-fast cyclist reduces her body fat by 4%, loses 9 pounds, and finds herself training and racing better than ever!

Jen Shaver: This fitness enthusiast reduces her body fat by 8% and turns herself into a great runner!

Jodi Selko: 30 pound weight loss, nice job cousin!

Julie Ryan: 10 pound weight loss; well done Julie!

Kristin Blundell: close to 30 pounds lost and close to a 10% reduction in body fat%!

Justin O'Neil: He loses 18 pounds and reduces his body fat by 5%!

Nick Spano: loses 28 pounds and is able to eliminate the need for his diabetes medication after 25 years!

Ron Bryson: This endurance cyclist loses 8 pounds and reduces his body fat by 3%, allowing him to make the Assault on Mt. Mitchell!

Jimmy Fitzharris: This endurance cyclist loses 6 pounds and finds himself climbing mountains he never thought possible!

Jim Favreau: This Ironman triathlete loses 13 pounds and reduces his body fat by 5%!

TomP: This high energy cyclist loses 15 pounds and reduces his body fat by 3.5%!

Steve Donelson: This endurance cyclist loses 13 pounds and reduces his body fat by 7%. Mt. Mitchell 2009...it's on!!

Renee Donelson: This USAC coach and uber-fast time trialist loses 17 pounds and reduces her body fat by 6%!

Laura Harto: The already lean Laura loses 4 pounds and reduces her body fat 2% and completes her first marathon!

Dr. Matt Bynum: This dentist, author, and triathlete lost 18 pounds and reduced his body fat by 8% assisting him accomplishing his goal of completing the Goofy Challenge (see above)!

Dr. Ann Bynum: This pediatric dentist reduces her body fat by 8% and takes on the Goofy Challenge (see above)!

Norm Scarazzo: This lean Ironman triathlete consistently keeps his BF% in the single digits. 2009 Ironman Louisville, here we come!!

Keith Cook: This USAT and USAC coach reduced his bod fat by 3%, reduced his body weight by 9 pounds and hit an all-time low body fat of 8.8%!

Rusty Infinger: This 49 year old attorney loses 3.5 inches off his waist and turns himself into a fantastic runner and triathlete!

Sophia Galvan: This fitness enthusiast loses 13.5 pounds and is down almost 3 sizes!

Dr. David Blair: This optometrist and fitness enthusiast loses 1" off of his waist, reduces his body fat by 2.5% and loses 9 pounds!

Valerie Jorgensen: This fitness enthusiast reduces her body fat by 3% and loses 8 pounds!

Mark Jorgensen: This cyclist reduces his body fat by 2% and loses 7 pounds!


Be sure to submit your success story for future TeamKattouf Newsletters, rick@rickkattouf.com