No mas Tough Mudder

Why I will never do another Tough Mudder.  By Scoot “Caged Animal” Fountain

First of all, is Tough Mudder really that tough, or does the name itself portray some element of false advertising?  Tough is a relative term thought up by probably the most untough looking, soft handed, Harvard grad on earth.  And although most participants would probably agree that the race is probably the hardest thing they have ever done….you have to take into consideration most of who say this are pencil pushing, suit wearing, midlife crisis suffering dudes that feel the need to have a pissing contest around the water cooler from week to week in an attempt to obtain the coveted honor of coolest sheep in the office.  Nothing looks “cooler” in a Mercedes than a dude in a shirt and tie with an orange headband on advertising a race they probably gladly paid too much for.  So, let me digress, back to my original thought…..is Tough Mudder really that tough?  No! Grueling?  Maybe.  Mentally tough?  Really only when you’re trying to keep your mind busy while waiting in line for an obstacle for an hour.  What makes this Tough is the mileage.  Which, let’s face it, most people that run this race never actually adequately train for.  Making their lack of preparation the real tough part.  But hey, they do a good job at making it seem tough.  Aside from the obvious reference in the name, they make you sign a “death waiver”, mind fuck the shit out of you on the website, and make you sit in traffic for hours to even get to the event.  Then when you think it can’t get any tougher they bend you over and pull ten dollars out of your back pocket and point you to your parking spot, ashamed and beat down, unable to make eye contact with yourself in your rear view mirror. 

Secondly, it is an untimed event.  Some may argue it is the accomplishment in finishing the event, or the camaraderie involved in skipping through the finish line holding hands with your best friend.  I say, kudos to you Tough Mudder for opting out of the added expense of actually chip timing an event and making it competitive, so you can add additional zeros to your expanding bank account.  Thanks for taking advantage of a society where we award meritocracy with a medal and a headband, and a sense of accomplishment in nothing more that completing a task, like a million other people did.  But if getting awarded for simply accomplishing something you started is your thing, then by all means.  However I tend to try and push myself to my absolute limits to compete with my peers to take my game and theirs to the next level. 

And finally, I am all about being an entrepreneur and creating a successful business, but when the business becomes more than the concept of what you’re attempting to represent, then it becomes borderline irritating.  What I am saying is I have no problem paying for what I am getting and supporting business but the cost of an event should never surpass your overall experience.  In the afterglow of finishing the race and pounding beers with 100,000 of your closest friends, it is easy to overlook the fact the two beers in your hands cost more than your average 5k road race.  The “free” t-shirt and headband, which is probably made in some small, third world country by some 4 year old that would scoff at your concept of tough since working in a sweatshop chained to a table for the last 5 years, in reality cost closer to $200.  At the end of the day it is the cost of accomplishment that really sets the race apart.  If you’re advertising an untimed race to appeal to the everyday person looking to do something extraordinary and that is the product you’re pushing, why would you price yourself on the verge of excess, to simply take advantage of your consumer, driven by good intentions to try and better themselves.  Seems kind of asinine. 

In conclusion, I will never run another Tough Mudder for a plethora of reasons, mainly because I don’t want to support an event that doesn’t really care about the consumer that is driving the business forward.  In the past few years, obstacle racing has experienced a rate of growth that may be unprecedented in the history of participatory sports.  An estimated 1.5 million people will participate in hundreds of events this year around the country.  Rather than buy into the Wal-Mart of obstacle races support your local races and race directors.  Savage race is one of my favorites and has become increasingly competitive since the inaugural race.  Hog Wild always puts on a brutally satisfying race and one of the messiest on the circuit.  Monster Challenge is incredibly technical, has a great venue, and is very family friendly with one of the best kid’s courses I have ever seen.  From a spectators perspective Rock On Adventures was well worth the trip and one of the most interactive and engaging family events I have been too.  Beach Beast which is a breath of fresh air in a clustered mud race market, utilizing fun, beach locals for their events.   Superhero race which is always on the cutting edge of OCR racing, offering competitive, money waves and national venues, recruiting the best in the country to participate in their events.  And one day I hope to get down on a FL ROC race, their attention to detail, homemade awards, and love for the game make this race a something I am looking forward to in the near future.

10 Easy Tips to Eating In the Skinny

With all the books, theories and views on nutrition, it’s no wonder why people are stumped as to which way to go when starting a program. There are so many ideas floating around and many drink the kool-aid stating that their way is the only way that really works. Those are the people you want to stay away from. Why? Because they simply cannot think for themselves. They read a book and it makes sense to them so they jump on the train until the next commercialized book comes out and so on. From Plaeo to shake diets to juicing, they gather the information in their head then regurgitate it all over you as if it’s their thoughts trying to pull you in to their cult like mentality. I use to have this friend that read a ton of books, followed several different programs then like most religious advocates, forced her ideas (well not her ideas but the ideas she ripped off from books) on to everyone around her. What’s frightening is people would listen because they were desperate and didn’t know any better. Then they were left hanging once the newest fad is released on Dr. Oz. I start this blog off by telling you this because it’s a common practice in the fitness and nutrition world. Many wanna-be nutrition coaches just don’t have the foundation to coach effectively. They are one way then they are another. One minute it’s all about health the next it’s all about the vanity. The bottom line; if you follow simple guidelines in any program and stick to what works for you, transformations will happen naturally.

Now that I have discharged that off my chest, let’s get down to what you really want to know; the meat and potatoes of nutrition. My motto is the simpler and cleaner the better. Think about it, we are currently at the highest obesity rate of all time. Why is that? Processed foods didn’t exist years ago like they do now. With GMO’s and Monsanta altering our natural foods, it’s safe to say the cleaner you eat the better. And by cleaner I am not referring to washing you food but merely sticking to the basics; organic fruits, veggies, meats and nuts. Here are 10 simple tips on how to clean up your diet by keeping it simple:
1. Stay away from processed foods! in order to keep a food on the shelf longer, food companies have to add certain fillers in the processing stages of development. The problem? Our bodies cannot break down what it doesn’t know so it stores it as fat (regardless if it states it’s fat free). It may be fat free before going in but once the body starts breaking it down all that changes in the process.
2. Stay away for artificial sweeteners! Let’s use logic here. The MAJORITY of the people who drink or eat diet anything are over weight. While this isn’t an absolute it’s definitely something you need to start paying attention to. Like anything processed, artificial sweeteners are not recognized by the body therefore it is stored as fat. So those 0 calorie drinks you are sucking down will in turn pile on the saddle bags you have been trying to avoid. And let’s not forget the slough of disease that will eventually erupt from long term use of this oh so sweet chemical.
3. Balance your macro nutrients in every meal. Don’t just opt for a high protein meal. When preparing your food, be sure to select from all three macro nutrient groups: carbs, fats and proteins with Protein being the highest.
4. Get you carbs from fruits and veggies (not pastas and breads). Although pastas and breads fill you up and taste delish, they are virtually empty calories. So while you may be full at that moment, your body is essentially starved because you didn’t feed it what it needs…Nutrients. Getting your carbs from what grows naturally will not only feed your body but eliminate cravings for things that will be counter productive to your success.
5. Shake diets do not work! While it may be necessary to incorporate a post training shake, drinking your dinner is not. I have so many people on my Facebook page that aren’t nutritionist or have any background in the area, pushing these shake diets as if they are the easy answer to your fat loss prayers. They use before and after pictures to trick you into believing that their product works. This makes me sick! Just like anything else, they are running a business and out to make money on your emotions. You cannot drink your way to success. I don’t care how many people claim that their products are to blame for their weight loss, they are lying to your and themselves. There are certain products that are great for support but not as the miracle potion to fat loss. (side note: just because you lose weight while on a product doesn’t make you an expert in human food consumption or nutrition)
6. Low calorie diets only work for a short period of time. If you are working out, you need calories, period. Putting yourself in a calorie deficit will not only drop your weight but you will start to lose muscle and eventually store fat like it’s your job. This is not a diet that is sustainable nor healthy. Once you start breaking down muscle you are destroying the very thing that helps you burn fat!
7. You cannot workout just to eat what ever you want. Enough said.
8. Medical weight loss is a scam. Just because someone has Dr. in front of their name doesn’t mean they have your best interest in mind. Just like the food industry, they are out to make money. Skinny/fit people do not invest in the weight loss industry. These programs are designed to work for a short period of time so that you have to keep coming back. 100% of my clients that came to me after losing a ton of weight with these medical weight loss programs not only gains what they lost back but gained 20% more than when they started the program. Just like the shake peddlers, these doctors make me want to throw-up.
9. Read labels and know what is good and what isn’t. Just because something says natural doesn’t mean it is. Remember, the food industry is a highly profitable business. They construct strategic marketing ploys that play on the current state of their consumers emotions to get them to keep buying their product. Less is more. You want products with less than 4 ingredients in it. You should also be able to pronounce the ingredients easily. If you can’t, put it back on the shelve. Stay away from things with yeast extract, whey protein isolate, soy protein isolate, citric nitrates, hydrogenated anything just to name a few. Items with longer shelf life will be processed heavily. Stick to fresh meats, veggies fruits and nuts that way you know the ingredients.
10. Trial and error. The program that works for your friend may not work for you. There are many variables to take into account when deciding which program to start. It will be a trial and error process until you get to know you body and how it responds. Do what works and eliminate what doesn’t. Sticking to one style will be a sure fire way to fail. But re-educating yourself will certainly lift you to the next level.

Just don’t over think eating. Start slow and build your program from there. Try not to cloud your head be reading too many books or getting conflicting advice from several friends. And always do what’s best for you.

Get fit. Be strong. Live happy.

Top ten skills an elite OCR racer should be able to perform and why it is relevant

Top ten skills an elite OCR racer should be able to perform and why it is relevant –
1. Box jump at least 36” – Many obstacles require the ability to jump, grab, and pull yourself up or hurdle over. A box jump works on explosive power giving a participant the added reach to grab something overhead or to maneuver over an obstacle on the ground. Runners often times encounter low walls that they need to explosively bound over and larger walls or bar sections they need to jump and grab for.
2. Swim a quarter of a mile without assistance – With race directors constantly looking to create tougher events, the concept of swimming in races has become more and more common. A swim mid race will make or break an elite athlete, and if someone isn’t prepared for it will often times cause a disqualification for the entire race if the obstacle isn’t completed. Plus what kind of elite obstacle racer can one be if they can’t complete a water obstacle without floaties.
3. Bear crawl 100 yards – The ability to bear crawl will shave important seconds off a race if used in the right context. Many times race directors will set up low lying obstacles (barbwire, rope, barriers, etc.) to slow down the forward momentum of a racer. These obstacles are rarely overly difficult but do require someone to slow down from a run to a crawl. And although some of these obstacles are low enough to require a full on army crawl, many are set high enough off the ground, to avoid injury to racers, to use the bear crawl method to maneuver under.
4. Perform 15 pullups without dropping off the bar – Not only are pullups the best upper body exercise someone can do, working the back and shoulders, but the ability to pull your body weight up is imperative to complete many obstacles including monkey bars and walls. It also builds necessary hand strength to call on to complete an obstacle when the lower body is fatigued. Plus it’s always a boost to walk away with a free towel from the army guys for banging out a solid 15.
5. Climb a 20 foot rope with no knots and a controlled decent – In almost every race there is some form of rope climb. Whether to traverse a half pipe and grab the coping or a straight vertical climb to an elevated platform it is important to be able to climb a rope to at least 20 feet and then lower yourself back down, if need be, in a controlled fashion. Nothing will slow down a competitor quicker than a gnarly rope burn at the beginning of a race if they can’t control their decent.
6. Perform 25 burpees in a row without stopping – With so many races out there now, race directors are constantly looking to set their event apart and bring in talent with the introduction of prize purses. Yet without penalties at obstacles it is difficult to keep all competitors on the same playing field. The solution; burpees. More and more directors are requiring a competitor that cannot complete an obstacle to perform a burpee penalty before attempting the obstacle again. For a person that isn’t well versed in burpees this can be the end of their race, and a loss of position in the standings. A competitor needs to have the ability to run to an obstacle, complete the obstacle, and then turn-over back into a stride to work their way to the next. And if that obstacle was not completed have the mental toughness and physical ability to complete the penalty as quickly as possible to maintain their position in the race.
7. Complete a 5k in under 20 minutes. – Let’s face it, the reason cross fitters are not good obstacle races is because this isn’t an event that is based entirely on upper body strength achieved from short high intensity workouts, the foundation of any OCR event is RUNNING. Without a solid background as a runner you won’t get far in a 6 – 12 mile race on your ability to do a 100 pushpresses in a minute. 3- 5 miles is a pretty standard distance and a sub 20 minute 5k is a good benchmark for someone trying to take it to the next level in OCR racing. BTW a sub 20 minute 5k requires someone to be able to run a 6.26 mile.
8. Hang on a bar for 2 minutes. – Like pull-ups, the ability to simply dead hang from a bar is one of the most important things for any OCR racer. Many times in races someone will encounter an obstacle that will require their upper body to complete. Although strong legs are hugely important in any event, having a conditioned upper body will give you an advantage not only completing the obstacle quicker and more efficiently but also giving you a short rest for your legs before the next run section, if you can count on the upper body for most of what is required to complete the obstacle. There will probably never be a obstacle that requires someone to hold a bar for 2 minutes but having the ability to do so will ensure that when you’re tired and beat up you can count on your upper body to not fail when it is needed most. This skill set is used in obstacles from zip lines to monkey bars, and is something that will undoubtedly be encountered multiple times in every race.
9. Carry 60 pounds for 100 yards – In almost every race I have ever run I have come across at least one section that requires a participant to pick up/ carry and run with/ and drop off an inanimate object. Whether it is a cinder block, tire, bucket, log, or sand bag the ability to run with a weighted object for a period of time is paramount in any race. You must be comfortable with loading the object on your shoulder and running with it from point A to point B as quickly as possible. When training for this, I would suggest running in sand. Not only is it less impact on the body and joints but it also provides an element of reality to your training since more often than not this portion of the race will be run on soft sand or even through waist deep water or mud. You always want to train for more than what you expect, so that when you’re there you already know you are capable of doing it.
10. Pull yourself up and over a 10 foot wall – The most tried and true obstacle at any race, the OG of obstacles if you will, is the wall. Every single race you will ever enter will have some sort of wall a participant must go up and over. And although you may not encounter many walls over 8 feet it is important to know how you will make it over one if you encounter one. The ability to traverse a wall is the culmination of many of the other previous skills that are brought together to complete a single obstacle. The beauty of this type of obstacle is that it requires both an explosive lower body and a strong upper body that must work together. And the decent is just as important as the ascent. Once over you must be able to control the “fall” and continue without injury to the next obstacle.

Pregnancy Chronicles Part 3: Taking Time to Recover…29 Weeks and Counting

With the stress of my job and my extremely active life style, it is no wonder that I needed to take a day to catch up on my sleep. 12 HOURS! to be exact. I listened to my body and this is exactly what it was telling me. When I woke, my skin looked rejuvenated and I felt amazing! I preach sleep to my clients but sometimes forget to practice good sleep for myself. And now that I am in my third trimester, I think it is time to slow down and really focus on what’s important; rest and recovery. I will be scaling my workouts down from 5 days a week to 4 lightening up on the intensity about 10% or so and making sure to take the time to recover adequately. Sometimes I get caught up with all that I want to accomplish that I forget about the most important thing in health and fitness; sleep.

When training clients I constantly remind them that the recovery is just as important as the work you put in. Without quality sleep, you will never get to where you want to go in fitness. Muscles need the proper amount of time to recover in order for you to have the ability to recruit them effectively in your next training session. In addition, certain hormones that aid in the recovery process, such as growth hormone, is released at the highest levels during your REM cycle. People pay to be injected with GH why wouldn’t you want this process to happen naturally and for FREE if possible?!

My nutrition will be geared towards the recovery process, as well. Lots of foods loaded with amino acids, omega 3’s, folic acid and my favorite recover shakes Vega, ITP and my very own line (to be launched fall of 2013). I will also start adding back certain carbohydrates that I have eliminated for sometime. These carbs will be utilized for pre and post workout purposes only.

At this stage, many women let the over whelming surge of fatigue take over not realizing that the final 3 months is the most crucial time to really hold it together. What you have done up until now will not make a difference if you let it all go during your 3rd trimester. You gain more weight in the last three months than the first 6! Your energy levels drop and your hormones are off the charts! Keeping to a solid and safe training program will control weight gain, help regulate your hormones and increase your energy levels substantially. Trust me I know it becomes harder, but you have to tell fatigue who’s boss!

With only a couple months left, I am still feeling great! But I can’t wait to get back to the hardcore training I am accustom to once Zeus is born. I am looking forward to my first Triathalon and many other strength/endurance events that come my way! At 35 years old, I feel that I am the strongest I have ever been and want to capitalize on that while I have the opportunity. I also want to show women that being pregnant isn’t a 10 month set back but a gateway for many other opportunities.

dare to be GREAT!
Nabilah Fountain