Page 1

Update For 2015, Your Resolution!

Hope everyone had a great new years! Wanted to shed some light on some people who have new years resolutions and should focus on accomplishing them. Don’t say you’ll just do it because 90% of the time its not going to get done. A common suggestion to help and lead you the right direction is to write down your goals! And to create a schedule that you’ll stick with! Nothing you can easily think about but nothing so difficult you can’t commit to. Let’s say 1 hour for 3 days every week.

I am currently riding my bike at high intensity 2x a week for 30 minutes. I am currently training 2 runners once a week for 1 hour sessions. I also ride my bike in the weekends.
Mix it up! Don’t do the same exercises all the time. Do some cardio one day, do some strength another and other days relax or play a relaxing game of golf or tennis.

Don’t exhaust yourself! I’m on the verge of killing myself, doing all these activities and workouts. And working overtime isn’t helping.
Get enough rest and sleep! Most important and I’ll have to do this too. If you don’t get enough rest you’ll end up sick in bed and all the hard work and effort you put in to get stronger and better at exercises, you’ll need to recover and regenerate it all over again. What a waste of time! Right?

Jonathan Chen, NASM, CPBD, LEED AP

kiss in the office

K.I.S.S. In the Office

Keep it simple, stupid (or smart) Before or after lunch you can exercise 15-20 minutes at low to moderate intensity. It’s not difficult. *Make note if after a heavy lunch, consider low speed walking only.

Do you have more than one floor in the build? If yes, climb stairs. climb up to the top, stretch a little then walk down for cooldown. If your knees hurt, take the elevator down and repeat (this may be a problem if your office is busy) other solutions as follows.

Do you have an outdoor parking lot? If yes, walk the perimeter of the space. Not in a parking garage, fumes and bad air ventilation is bad for you.

Do you have sidewalks around the block? If yes, walk around the block or a few blocks.

Consume the sunlight, burn calories and get the blood circulating again. Sitting for prolong periods of time are not good for you anyways. For me that’s what I do all day in the architecture profession (most office settings can relate). They have options to raise the desk so you can stand f you want, but I still feel out-of-shape when sitting there for hours. :-)

So remember KISS in the office! (or out)!

Lights and headgear

kNIGHT Runner Headgear

Wanted to share some headgear for those who enjoy running in the dark. Absolutely nothing wrong, its actually adventurous and lots more fun. I ran many times in NY streets but lights flooded the streets. Now that I’m in Texas, lots less lights around, seriously country! This is for safety and works well for me.

I feel the reason for running in the dark is better for me because I focus even more, you see nothing but what is in front of you.

WARNING: don’t try this if you are claustrophobic or if you are spooked from scary movies :D

See below. Headlights up front with LED lights and adjustable. I used back-lights using a clip that attaches to the strap of my running cap (this is my bikes back-light but you can equip proper running lights too!)

Running on the sidewalk/road: Running against traffic (front lights on blinker mode, back-light on continuous mode) running with traffic (back-light on blinker mode, front light on continuous mode). The rule of thumb is usually to run against traffic but this can be situational.

Always use your BEST judgement and always wear bright reflective clothes.



Run safe! Rock ‘n’ Road!!!


30-minute Cycle-fit

The purpose of this exercise is to work the heart at different speeds of workout and at different intensity levels. And only in 30 mins, this is enough time for the body to adjust to calories burning efficiently. Do this every other day if possible and keep at it for at least a month. What really kills you in this workout are the burpees and all because you have to perform all of them and the crunches in the time given. Always have fun with it.

5 min spin warm up

5 min floor

  • 20 burpees
  • 20 crunches (20 sec cooldown)
  • 20 left side crunches
  • 20 right side crunches (20 sec cooldown)

10 min spin

  • 5 min moderate intensity
  • 30 sec high intensity
  • 5 min moderate intensity

5 min floor

  • 20 burpees
  • 20 crunches (20 sec cooldown)
  • 20 left side crunches
  • 20 right side crunches (20 sec cooldown)

5 min spin cool down

wife and me

I’m back!

Hello, still alive, but been really out of it. I never left my running shoes and bike alone though! Still been doing my regular workouts and trying to stay as fit as possible. Its been an unfortunate time but there are some memorable moments. I wanted to share a post back in July but never got the chance to post it…it doesn’t make much sense to post it now but I’d like to share.

I’m back yet again…I have been way too busy with personal life. Lots have happened in the past months. For a while I’ve been struggling to find a new job. The pay and the cost of living didn’t add up in New York. I thought about my future goals and what I’d see happen. I interviewed mostly back in Texas but got an offer in Dallas. So I’m currently residing in Texas. Yeehaw! Hey folks lets saddle up and do some workouts again? I hope I can take some time soon for that.

New York, June 25th we were married. The day before we looked for rings. The next day early in morning during our move out back to Texas, I sang and played on the guitar “There’ll never be anyone else but you” by Ricky Nelson. I never played a guitar in my life, I never sang to anybody in my life, it was nerve-wrecking for myself but my wife I was told brought her tears. So it was worth it :D I got so nervous I forgot to ask her the question :P oops?
The drive down was fun, rented a caravan for 7 days, made a few stops; Smoky Mountain, Nashville, Memphis, TN and Hot springs, AR. Dropped our junk off in the Dallas apartment, and the next day we went down to Austin. Work is busy, I wouldn’t say its any different from what I’ve been doing in NY. I do drive a lot more now (which sucks, less exercise) I was finally able to get geared up with my bikes and route a 40 mile ride around Plano, Texas. Its long roads but little to no hills. I plan to do it again this weekend if there’s no rain. I’ll post a link later once the route is finalized. This isn’t the most bike friendly city or State for that matter. But I do see large groups of cyclists and runners!
I’ll be reopening my profile on CoachUp so I can start training others who are interested in getting fit or in shape. But until then sorry about the long lost Jonathan, I am in fact still alive and doing well. Talk soon.
So after 4.5 months at the new job, they decided to let me go. For whatever reason, it certainly was not due to my performance nor professionalism. I requested for more work/responsibilities, yet nobody would follow through. From what I’ve heard after talking to family and friends, it was definitely not my fault and it was a wrongful decision. The company needs to work on communication within the team. There’s always a first everywhere. Yet I find myself at the top of this rollercoaster ride again…
I love my wife and that’s all I really care about now, she’s always there for support.
Post more laters.

What a pain in the LEG!

So its be 2 weeks since my recovery. My previous post stated a few stretches and exercises I would do everyday on a daily basis. It has its results. I am no longer limping casually; walking normally now. As for workouts I only focused on situps, crunches, leg lifts, pushups and the like. I also started with squats, lunges and hip/knee rotations to warm up the joints and muscles before going into stretches and foam roller. (Two weeks ago I was unable to do squats or lunges!) Then I would ice it up for 15 mins every 4 hours. With moderation I am finally about to spin without any issues on the bike trainer. I am still skeptical about running but I know that day is coming soon. Patience is such a pain in the ass but I wouldn’t be here without some amount of it.

During the few months I have done some light cardio without using my legs much (particularly bending of the knee). I did plyo pushups, curls, planks, sit-ups and windmill as a circuit workout for upper and mid body. Shadow boxing was one of the best ways to work up a sweat. I didn’t have a particular routine but swinging at the air and listening to some gangster rap was pretty motivating to me :P

Recovery #1 : RICE method, stretches and roller (always)

Recovery #2 : RICE method and some light circuit without use of legs

Recovery #3 : RICE method, light circuit including squats, lunges (introducing leg strength into my routine)

Recovery #4 : RICE method, increased cardio, bike trainer as warmup at light cadence for limited time

Recovery #5 : RICE method, increased cardio, bike trainer at moderate cadence for limited time

Recovery #6 : Plan to do a light jog after another week or so…

During the recover phases if I felt any slight discomfort or pain I would immediately stop what I was doing and use the RICE method. This might have taken a few days to a week before I did another exercise routine but the RICE and stretches never took a break.

That is what I recall during the few months of misery. Believe me its a pain in the leg but more a pain in the ass…everything in moderation, no jumping the gun, take it easy, don’t kill yourself because its not worth it.

-Exercising Cap

it band pain

On The Road To Recovery

The past few months or so has been pretty depressing. I haven’t been able to do anything active that requires my legs. I was training a nice fellow for his first half marathon. You can catch me here where I hold sessions. I also coach basic fitness and tennis as well.

Anyways, during the sessions with Brian I may have overdid it. With or without stretching it was mainly due to running 7-8 miles after a 3-week vacation with little to no exercise. I had managed to complete it feeling good. The aftermath kicked my ass. I could barely bend my knee. Walking up/downstairs, walking in general was a pain. Putting on pants, turning over in bed woke me up. This was clearly an issue with the IT band. Its often common in runners and cyclists.

When it gets bad it starts at the knee (its bad but not the worst) if you ignore this it only gets worse in the hip area and then you’ll be in big trouble. I’ve built enough tension over the years that its just getting to me.

Had I known this was only going to get worse I’d probably would have stopped training all together. But I’m an idiot.

So I’m currently undergoing a few stretching techniques that really target the IT band to ease the tension in hopes to avoid any contact with a therapist.

1. Foam Roller – It hurts so good. 5-10 mins.

2. Seated IT band stretch – The link shows a yoga stance but I sit in a chair and really learn into the stretch 3x30sec

3. Prone IT band stretch – The link shows a lady sitting upright but I lean down to get more of a stretch. 3x30sec

4. Side IT band stretch (alt) – I hold these stretches for 3x30sec

As painful as it looks and feels there is a noticeable improvement. I’m performing these daily and I hope to recover within a few weeks from now. I’m so sick of staying indoors!

-Exercising Cap


Are You A Runner?

Any good runner needs to stay fit. Staying fit doesn’t mean to run all the time either. You won’t become a better runner.

To be a better runner you need to be a stronger runner. This means to run faster and longer while preventing injuries.

Keep in mind this is a strength based article, not cardio which is another discussion related to cardiovascular, but it is a different strength topic.

You need a strong butt. Your butt will support your every strides. Good exercises include squats, front and side lunges.

Another important muscle is your torso. This will support your body when it’s in motion. Recommended exercises include crunches, situps, side oblique crunches, leg lifts, and cobras.

Try this simple workout below with me:

4-Week Plan (5x per week) approx time 45-60 min.

Squats 20x
Crunches 30x
Cobras 15x
Front lunges 10x each leg
Situps 20x
Side oblique crunches 15x each side
Side lunges 10x each leg
Leg lifts 15x

Please follow up with questions and results!

-Exercising Cap