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The Drive, Passion, And Power Of The Long Beach Junior Crew Men’s Program

hoc 4Published In The February 2014 Issue Of The School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

The Long Beach Junior Crew Men’s program has not traditionally been a formidable team to race against. For the past decade or so, with the exception of a few crews, the men’s program did not surmount to many achievements in high level regattas. For the past three years though, the Long Beach Junior Men’s Team has been chipping away at one of the nation’s largest regattas. The Head of the Charles regatta in Boston, MA. usually pulls the top crews from around the United States, Canada, and England come to this regatta and compete making it to the largest rowing race in the world. In 2011 the Long Beach Junior Crew Men’s Team placed 10th in the men’s 4 with coxswain category and the year following we placed 5th. By 2013, there were four seniors in the boat including the coxswain: in stroke seat was Allen Reitz (Long Beach Poly High School 2014), three seat Luke Khoury (Woodrow Wilson High School 2014, University of  Washington at Seattle 2018), two seat Izak Epstein (Long Beach Poly High School 2015) bow seat Jared Arat (St. Francis High School 2014, University of California at Berkeley 2018), and coxswain Liam Erlich (Long Beach Poly 2014). That’s right! All four Juniors have received full ride scholarship to these amazing universities because of the sport of rowing and the excellence of the Long Beach Junior Crew Program and it’s high ranking coaches! Stroke seat Allen Reitz quoted before he left for the regatta,” I had been to the Head of the Charles three times now, and with all of the oarsmen in the boat with row 7variations of National Team experience this has to be, and is going to be the year where Long Beach will take home the gold.” The competition though was not going to be easy to overcome, they were up against the two time champion defending crew from Sarasota, Florida and some other top crews from the East Coast and Canada. They knew the racing was going to be cutthroat. The most influential idea their coach, Tom Graves and Nick Trojan informed us was to remain confident throughout the whole race,” it’s going to feel like it is out of control half way through the race, and that’s because it will be out of control. But the best thing you guys can do is to keep your heads down and row as hard as possible to the 15 or so minutes.” The team knew that we could win the race, the deciding factor in the end was going to be who will execute the fastest, most well put together boat for that morning- and the Long Beach Junior Crew Men’s Team came out on top. Many people mistake the importance of coxswains in racing, although they could not be more misinformed especially in a head race such as the Head of the Charles. With other boats of all speeds in the way of the best possible course for our boat the coxswain and fearless leader, Liam Erlich really shined. He had no fear of possible collisions and his, ”recklessness” of course handling played a major part in the victory of our crew. Winning the Head of the Charles in Boston was a major accomplishment for the Long Beach Junior Crew, it’s Coaches and everyone that was involved in making this success happen. It really has set the Junior Rowing program in Long Beach on the right foot. Even though it was a huge regatta with large amounts of prestige, it was only the tip of the iceberg for regattas coming up this season and it helped the Juniors gain confidence for what’s ahead. Trusting the training LBJCand always working hard, getting after every practice is what’s going to make them very competitive this year and beyond in college.

For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At  Or Contact Keith Johnson At 

If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit Or Contact Jack Nunn at

Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At:  Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803

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Top 5 Things To Coach A Rowing Team While On The Water Or On Land

jack 3I have been in touch with a few rowing coaches over the years and I want to touch on the top 5 ideas I’ve learned while rowing in order to get the most speed out of an individual on the Concept 2 Rowing Machine and or team boat. Let’s start with on the water rowing and the top 5 things to focus on while gaining more speed in a boat.
Here are my Top 5 drills, ideas, and applications to use while rowing on the water in order to optimize top speed:
#1. Focus On Rowing In Small Boats Throughout The Fall Rowing Season
Start rowing in pairs and fours if you can for the entire fall season. If you have the fleet or can get a bunch of pairs together to row in everyday this will drastically improve the boys ability to row. It will force them to row with great technique and skill. If you can race in pairs this is the best way to ‘Seat-Race’ because you can’t hide in a pair like you can in a four or especially an Eight. Rowing a pair will tell you and the rower exactly what they are doing wrong in the boat and how to balance.
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Rowing To The Top With John Nunn

This Interview Was Published In The January 2014 Issue Of The Long Beach Junior Crew ‘Cox Box’ Publication 

john 3Introducing The LBJC Chairman Of The Board, John Nunn.

 John has had a long involvement with the sport of rowing stretching back 54 years. He began rowing on the Cornell University Team in 1960. He had considerable success winning the Varsity Eight IRA Championship in 1962 and 1963. He currently is a member of the Cornell University Athletic Hall of Fame. After graduation John moved to California and took up sculling. He won a Silver Medal in the Single at the Pan American Games in Winnipeg, Canada in 1967. At the Mexico City Olympics in 1968 he was a Bronze Medal winner in the Double Sculls. In 1971 at the Pan American Games in Cali johnColumbia he won a Bronze Medal in the Double Sculls. Over the past 23 years he has won medals in numerous Masters Races all around the world. In 2013 John won Gold in the Club Masters Race at the San Diego Crew Classic. He also won Gold again with the Cornell Alumni boat at the IRA Regatta at Lake Natoma.  

Why and when did you start rowing? 

My involvement with rowing began totally by chance. I played football and basketball at my high school, Ridley in Saint Catharine’s, Ontario, Canada. When I was there they had no rowing team. Today they have one of the top high school rowing programs in Canada. My Dad played football and lacrosse for Cornell. After graduation he played professional football for the Boston Shamrocks of the original American Football League. In 1936 they won the League Championship. This was the path that I intended to follow. However when I arrived for Freshmen Registration the Football Coach told me he had his team already picked and he didn’t need any walk- on wasting his time. I still intended to pursue playing football, but I walked right from the Football Coach’s office over to Barton Hall for registration. The building was john 2massive, accommodating an indoor 400 meter running track. Computers didn’t exist in those days, so everyone had to mill around in a huge crowd to get the classes they needed. Members of the Crew Team were strategically placed around the hall, looking for lost looking tall students to find Freshman Recruits for the Crew Team. Bill Stowe asked me to accompany him to the crew table and talk to the coach. On our way there he said to me.” Your Graduation year 1964 is an Olympic Year and Cornell is going for Gold at the Olympics. Right there Bill planted a seed that stayed with me for eight years. I wanted to make the Olympic Team and go for Gold! When I got to the crew table the Coach asked “how tall are you and how much do you weigh” I replied” 6’6” and 197.” Coach said” that’s perfect” and then he asked” Have you had an experience?” I replied “No.” He then said “that’s the way we like ’em.” I started the next day and found rowing was a sport that I very much enjoyed and I was naturally suited for. Later I discovered that rowing wasn’t foreign to my family at all. My grandfather rowed for Columbia University in the IRA National Championships on the Hudson River at Poughkeepsie in 1910. 

How did you end up rowing for the Long Beach Rowing Association? 

After graduating from Cornell I went to the University john 1of Michigan to work on my MBA. In my first year at Michigan I had no single to row so I started practicing with Olympic Flat- water Kayakers who were also studying at the University of Michigan. Olympic Kayaks are incredibly tippy so I spent a lot of time swimming until I got the hang of it. In my second year I bought a single and began my sculling training. At that time MBA degrees were highly desirable and I was offered multiple jobs. Companies were flying me around the country. It was a much different environment than what exists now. I had in mind what would be the best place to fulfill my Olympic dreams. So when I was offered a job with Dart industries in Beverly Hills, I knew this was It. Long Beach was perfect because it was the 1932 Olympic venue and rowing conditions were ideal. What I didn’t know at the time was that U.S. Olympic teams on the way to Melbourne in 1956 and Tokyo in 1964 had both used the Marine jack rowStadium for Olympic preparations. In 1966 I rowed out of the Olympic Boathouse at the end of Marine Stadium. However in 1967 the city of Long Beach filled in the end of Marine Stadium land locking the Olympic Boathouse. They were in the process of building a new boathouse at the 800M Mark of the Olympic Course. However it was not available for use in 1967, so I had to find an alternate boathouse to use. The USC coach was nice enough to let me use the USC Boathouse in the Port of Los Angeles. That was an adventure. Dealing with massive ships in the dark and in the fog was scary and life threatening at times. Eventually the Long Beach Boathouse was completed and I moved back to train in Long Beach for most of 1968. 

How did you become the Olympic Sculling Coach in Montreal in 1976? 

From 1972 through 1975 I was the Junior Varsity Rowing Coach at USC. In 1974 the USC pair that I coached won Gold at the IRA Regatta in Syracuse, New York. A.C. DuPont was one of the USC rowers that  I coached. In 1975 I moved over to Long Beach to train. A large group of women showed up at Long Beach, because rowing had become an Olympic sport for women for the first time and Long Beach was the Training Center. As I was rowing around the John Nunnisland in my single, I would give some of the women coaching on their technique. Apparently they felt it was helpful, because when Ernie Arlett was medically unable to continue as men sculling coach, I was selected to replace him based on their recommendations. The USA Olympic Men’s Quad that I coached made the Finals in Montreal. Since then the only other USA Men’s Quad to make the finals was in Atlanta in 1996 when they won the silver medal. 

What are the current prospects for an LBJC rower making a college team

The prospects for college admission and varsity crew participation have never been better. The number of Colleges and Universities with LBJCRowing Programs is an all-time high. At the same time the number of Junior Crews is way fewer than the High School Teams in Football, Basketball, Baseball, Soccer, Volleyball and Softball. In addition LBJC has established itself over the years as a top junior program. It has produced Champions at the Head of the Charles Regatta, Nationals and Worlds. A college coach greatly values the quality of the program that the junior rower comes from. Rowers that learn good technique from the start are much easier to coach than the ones who have to change bad habits. Just as my Cornell Coach in the old days, said when he first met me, he would rather have recruits with no experience than try to retrain established defective muscle memory. 

What are College Coaches looking for? First-what is your Academic Record? What is your GPA, SAT Math, SAT Critical Reading, SAT Writing, SAT 11{subject and score}, ACT Math, ACT English, Academic Honors and Interests. Second-College Coaches will look at your height, weight, rowing program, coach’s name, your years of experience, port, and starboard or sculling. Third-what are your best ERG scores: 2K, 5K&6K? Fourth-what have been your Race Results? 

lbjc 4The more you concentrate on improving your academic record, the more choices you will have of schools with both the programs of study and the rowing program that are best for you. A crew coach can definitely improve your odds of admission if he designates you as someone he wants. Having worked for Cornell University Admissions for a number of years, I can attest to the capriciousness of the process. If a coach wants you, he can definitely tip the odds of admission in your favor. 

How does Long Beach stack up as a Venue for the Sport of Rowing? 

Starting my rowing career at Cornell, I became keenly aware of the limitations of many rowing venues. Whistling winds, towering waves, freezing temperatures, ice and thunderstorms with lightning strikes are all things we don’t have to deal with in Long Beach. At the World Master Games in Melbourne in 2002, I met a young lady from the Anchorage Rowing Club of Alaska. I asked her,” What is your training program in the winter.” She replied,” We Cross Country Ski.” I asked,” How do you cross country ski in the dark?” she replied,” We wear Miners Lights on our heads, and last year my dog saved my life.” I asked,” What happened.” She continued,” As I was cross country skiing in the dark, I came around a bend in the trail and there in the middle of the trail was a 4000 pound Bull Moose. My dog, which was with me, started barking the moose started pawing the ground. I slowly started backing up and managed to escape without the moose charging.” I keep myself on the Anchorage Rowing Club E-mail Bulletin list just to keep my sense of perspective and reality. Sand Lake froze over on October 13 and they believe all the ice will be gone by May 28 and they will be back on the water. Since the whole Junior Racing Season is over by May 28, it makes one appreciate how great we have it here.

For More Information On How To Get Your Children Involved In Junior Rowing Either On Or Off The Water Please Contact The Long Beach Junior Crew Organization At  Or Contact Keith Johnson At 

If You Would Like Indoor Class Lessons On The Concept 2 Rowing Machine Or For Those Interested In Rowing Class Workouts Please Visit Or Contact Jack Nunn at

Location For The Long Beach Junior Crew And Roworx Indoor Rowing Are At:  Pete Archer Rowing Center, 5750 Boathouse Lane, Long Beach, CA 90803

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Video Games and Health: Removing the Social Stigma of Intellectual Laziness

videoHealth and fitness enthusiasts often express concern about the increasing number of people who spend more time playing video games rather than doing squats and bench presses in the gym. This is a valid concern, but many fail to realize that health and fitness is not only physical. It should also include cognitive health and psychological health, which is usually overlooked. It should be remembered that health and fitness must be holistic. The problem with today is that people tend to stereotype – those who spend more time in the gym are the healthy ones while those who spend the same amount of time playing video games are the “unhealthy” ones.  Shocking as it may seem, the latest research conducted by the American Psychological Association (APA) about the effect of video games on health and learning, says otherwise.  The research entitled, “The Benefits of Playing Video Games” by Dr. Isabela Granic states that those who play video games manifest an increase in their spatial navigation skills as well as their perception and memory skills. Additionally, social interaction by joining online communities increases self-esteem and confidence.  Conversely, the not-so-good effects of video gaming must be taken into consideration. Alchemy Bet Ltd., the company behind took the time to emphasize responsible gaming.  It should serve as something that will take your mind off your problems rather than the source of the problem. Playing video games can improve your cognitive functions and help you gain online friends, but remember that too much of it may make you forget that there is a “real” world out there. The same thing goes when doing partaking in training exercises, you must not overdo it or else you will get unnecessary sprains and muscle strains. This is heavily discussed in the American College of Sports Medicine (ACSM) exercise recommendations. As the common advice goes, “everything in moderation and you will never go wrong.”
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School News Roll Call And Nick Trojan Are Hooked On Rowing

Trojan, Nick (1)Published In The June 2012 Issue Of The School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

Nick Trojan of Los Alamitos started rowing in 2006 at summer camp. In the first week, the camp hosted a small erg race on the Concept 2 Rowing Machine and Nick beat all of the young people who had been rowing all summer. Nick was hooked, and the coaches asked Nick to join the men’s novice Long Beach Junior Crew rowing team. In his first year, Nick was pretty rough on the water while learning the technique. By the time spring racing started, Nick finished the season with solid results. Coach Jack Nunn developed hard and effective workouts for Nick on the Concept 2 rowing machine, which Nunn had utilized while training for the Senior National Rowing Team. Thanks to Nunn’s training and the Long Beach Junior Crew Coaching Staff, Nick enjoyed his senior year in rowing. Nick and his lightweight double partner, Mark Reinis, qualified for US Nationals. The team raced in two events at the US Nationals: men’s lightweight four, where they won a silver medal, and the men’s lightweight double, where their performance earned a bronze medal. The team spent additional time training with Peter Graves (2012 Olympic Rower) in Cincinnati before going to the Junior World Trials and winning their events. Nick and Mark next competed in the World Championships, where they finished 16th in the final, an impressive result on the international racing stage. In college, Nick began a new training regimen, but his performance in Senior World Trials in 2011 was a disappointment, as he did not even make the finals. The following year, Nick entered the National Selection Regatta and finished fourth among all single scullers in the US and launched himself into the forefront of the some of the best rowers in the United States.

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Take Juice Plus And Live Longer While Eating More Fruits, Vegetables, And Berries

muscle v fat 36If you’re looking for another reason to eat more fruits, vegetables, and berries look no further than to take Juice Plus every single day! In an effort to understand more of the relationship between the uptake in consumption of fruits, vegetables, and berries there was a massive study done in Europe with a sample self-administered questioner in involving over 100,000 people. Participants between the ages of 40-85 were asked about their daily intake of fruits, vegetables, and berries among other health related questions. During the next 15 years following the study there were nearly 12,000 deaths. Individuals consuming 5 or more servings of fruits, vegetables, and berries a day had a much lower morality rate than those who did not consume at least 5 a day. The lowest group of people that consumed the least fruits, vegetables, and berries per day over a three year period had a 55% more chance of death than those who consumed at least 5 or more servings per day. To demonstrate the health gains from and berries alone, those individuals who never consumed fruit lived nearly 2 years less than those who ate one piece of fruit a day. Vegetables are even more important as the study showed that the individuals juice pluswho consumed at least 3 servings of vegetables a day lived nearly 3 months longer than those who never consumed vegetables. It’s not rocket science or even new information. Everyone knows that eating more fruits, vegetables, and berries along with exercise can improve every aspect of your life and give you more years of life to live. Like the saying goes, ‘an apple a day keeps the doctor away.’ In simplest terms, healthy eating is about getting back to basics. Today, healthcare professionals know more than ever about how health and wellness are influenced by nutrients from fruits and vegetables. But healthy eating takes time, planning, and can cost a lot of money. With today’s busy lifestyles from busy moms to traveling executives to active seniors it’s easy to miss out on the nutrients we need from fruits and vegetables. That’s why adding Juice Plus+ to your diet is an important step for you and every member of your family. It’s a simple, affordable way to fuel your body with good nutrition. New studies find that an individual should now try to consume jp 1up to 10-12 servings of fruits, vegetables, and berries a day. Unless you have a private chef following you around every day and making sure meals are prepared you probably are not getting enough fruits, vegetables, and berries in your diet. Most of us suffer from a daily fruit and vegetable consumption gap. Putting the right foods into our bodies is a struggle. Fast food restaurants and all-you-can-eat buffets lurk on every corner. Fat, salt, and sugar have been added to almost every package on the shelf at the grocery store. Grabbing a bag of chips or a can of soda at the convenience store is easier than peeling an orange or tossing a salad. evo chainARE YOU READY TO MAKE 2014 THE “HEALTHIEST” YEAR YET?  Well, before you buy those so called “healthy” protein shakes or every VITAMIN Dr. Oz says you “need” consider this first: * It is a whole food supplement or isolated vitamins? * Are the ingredients harmful or artificial? * Is it really gong to make me “healthy” and how do I know this for sure? * Is there published research proving their claims? * How do I know it will get absorbed into my body? As you shop for your health, instead of taking something just because the label makes it sound good, I encourage you to do what I did and really “RESEARCH IT” yourself! I personally don’t feel the need to take a multivitamin (I think it’s better to get our “vitamins” from plant sources like fruits & vegetables and the media just stated this last week), which is why I decided to jp shakeget the nutrition I need from Juice Plus+. For the past 6 years, it’s been my primary supplement because it’s simply FRUITS & VEGETABLES IN CAPSULE and in Gummy form made for children or those who have trouble with swallowing pills. Juice Plus has been Published in 31 RESEARCH STUDIES in order to prove it gets into our blood stream and it does good things for our health.  You can visit my personal Juice Plus online store at to read all of the studies and even watch a video on how it is made. After all of my workouts at the Roworx Fitness Center I also make sure to drink the Juice Plus jp childComplete Shakes as they are loaded with PLANT BASED NUTRITION (nothing artificial). I also take Fish oil and or COQ 10 and try to eat lots of raw fruits & vegetables every day, but like most, I fall short. Which is why I use Juice Plus+ as my nutritional insurance to make sure I bridge the gap and get at least 12-15 servings of fruits, vegetables, and berries in my system every single day!  jack 11Email Jack at or call 562-688-1716 PST today to get FREE Juice Plus for your child and/or full-time college student, with each adult order or visit the Juice Plus website for more information NOTE: I don’t recommend Juice Plus+ because I “sell” it. . . I “sell” it because I recommend it. It’s proven, safe, convenient and affordable.  Juice Plus can help you get there and bridge the gap of getting those extra servings of fruits, vegetables, and berries in your system every single day. Check out for more information on this great product and start your new journey back to life right now! 


Support Dental Health With Juice Plus+

Juice Plus+ helped improve gum health and diminish bleeding in a periodontal study. The University of Birmingham, United Kingdom


Juice Plus+ Contributes to Cardiovascular Wellness

Research subjects who consumed Juice Plus+ were better able to maintain the normal, healthy elasticity of arteries, even after a high-fat meal; maintain normal levels of homocysteine, a waste product associated with heart health; and demonstrated positive effects on several other measures of vascular health. University of Maryland School of Medicine University of Sydney in Australia Vanderbilt University School of Medicine University of Milan, Italy


Support Your Immune System With Juice Plus+

Juice Plus+ supports key measures of immune system function in healthcare professionals with direct patient contact; in young law school students; in an elderly population; and in athletic men. Charité University Medical Centre, Berlin, Germany University of Florida University of Arizona Medical University of Graz, Austria

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Juice Plus+ Helps Protect DNA

DNA may become damaged and fragile when exposed to oxidative stress; antioxidants from fruits and vegetables can help maintain healthy DNA.  Several clinical studies show that Juice Plus+ helps to protect DNA from oxidative stress. University of South Carolina University of Florida Brigham Young University Medical University of Graz, Austria


Juice Plus+ Delivers Antioxidants into the bloodstream & Reduces Oxidative Stress

Antioxidants from fruits and vegetables fight oxidative stress and help you maintain optimal health.  Numerous clinical studies report increased levels of key antioxidants in the bloodstream after taking Juice Plus+. University of Texas/MD Anderson Cancer Center Nemours Children’s Clinic Tokyo Women’s Medical University, Japan Medical University of Vienna, Austria University of South Carolina University of Florida Georgetown/UCLA University of Sydney, Australia King’s College, London University of Arizona Brigham Young University
Oxidative stress can increase with certain activities, such as exercise. Multiple studies have found that Juice Plus+ reduces oxidative stress from exercise. Medical University of Graz, Austria University of North Carolina, Greensboro (first study) University of North Carolina, Greensboro (second study)


Better Nutrition Leads to Healthier Skin

Juice Plus+ helps improve skin hydration, skin thickness, and circulation in skin capillaries. University of Witten-Herdecke, Germany Medical University of Graz, Austria


Ease chronic disease through healthy diet, proper nutrition

Juice Plus+ has been shown to support a healthy inflammatory response. Chronic systemic inflammation is invisible, and can contribute to an increased risk for developing chronic health conditions. Investigators at the University of South Carolina found Juice Plus+ significantly decreased levels of inflammation within the muscles. University of South Carolina Medical University of Graz, Austria  


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Top 5 Ways To Prevent Stress Fractures, Sprains, And Strains

 strain 2My goal is to run and train for a marathon this year

… Sound familiar?

This is probably the most common statement I hear from individuals who are looking for a new year’s resolution in order to get them moving again and working out. This can be a very invigorating and motivating goal to attain. However, most people end up training too hard while not listening to their bodies and in the process get stress fractures, sprains, and strains. Here is a list of my top 5 ways to prevent stress fractures, sprains, and strains throughout the body during certain types of high impact exercise:
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Top 10 Ways To Stay Active And Control Weight Gain During The Holiday Season

roworx 5Helpful Solutions to Common Holiday Weight Gain Behavior Problems
#1 Try A New And Exciting Workout Routine Roworx offers indoor rowing classes, taught by US National Team rowers on the Concept2 rowing machine. This is the new sport of choice in Long Beach—and the only place you can try it. Read the press and see what “they’re saying about rowing.” Inside the boathouse, anyone can take the one-hour indoor rowing or boot camp classes. These classes are usually also paired with strength training techniques in order to get the best possible workout. Meet our friendly, knowledgeable rowing instructors or check out some of our equipment. The benefits of rowing? It burns up to 800 calories an hour—that’s more than running! And, because it’s no impact, it’s easy on the knees. (Read nine more reasons to start rowing.) The Roworx Indoor Rowing and Bootcamp programs offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Ski Erg, TRX Suspension Training System, light dumbbell weights, Pilate’s core Arc’s, and much more! Our clients span row 6all experience levels, ages and abilities. Anyone can row or cycle – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level. The Evo Indoor Cycling Bike is also a great way to burn more calories by using your core muscles during a cycling workout. The Evo bike sways side to side offering a total body workout. Take a look at The New Evo TriCore Program offered by Jack Nunn and get more information here about training and special workout DVD’s and Workout E-Books offered by Relay Fitness And Jack Nunn.
Over the next few weeks there are going to be a ton of holiday events and parties that can easily be attended. Christmas, New Years, Super Bowl, The Oscars, Valentines Day, and then right on into St. Patricks Day as we head into summer. While attending these events think about the constant availability of high sugar, alcohol, and high fat foods everywhere you go over the next few months. Unlike a well-balanced meal, comfort foods throw off caloric norms and can disrupt metabolic hormones. Not paying particular attention to composition of the foods consumed during this Holiday season can promote increased lipid production and even contribute to greater food intake. Make a concious effort to minimize and balance your eating habits so that you don’t consume large quantities of sugar and obseity 3processed carbohydrates. Oftentimes the fat in food is perceived as the bad guy when in reality the foods high in sugar create high glycemic loads and promote fat production and storage in response to higher levels of circulating insulin. Also plan on balancing protein and add healthy fats like raw nuts and berries to your diet whenever possible. Most of us suffer from a daily fruit and vegetable consumption gap. Putting the right foods into our bodies is a struggle. Fast food drive-thrus and all-you-can-eat buffets lurk on every corner. Fat, salt, and sugar have been added to almost every package on the shelf at the grocery store. Grabbing a bag of chips or a can of soda at the convenience store is easier than peeling an orange or tossing a salad. Juice Plus+ can help you fill that hole in your diet through whole food based nutrition. #3 Calories In Vs. Calories Out muscle v fat 36If you want to watch your weight and food intake over the holidays make sure to try and gauge how many caolories you are consuming in one day. In simplest terms, healthy eating is about getting back to basics, by following the latest USDA guidelines, like those from USDA’s My Plate. Doctors and healthcare professionals know more than ever about how health and wellness are influenced by nutrients from fruits, vegetables, and berries. But healthy eating takes time, planning, and can cost a lot of money. With today’s busy lifestyles, from busy moms to traveling executives to active seniors, it’s easy to miss out on the nutrients we need from fruits and vegetables. That’s why adding Juice Plus+ to your diet is an important step for you and every member of your family. It’s a simple, affordable way to fuel your body with good nutrition. Make it a policy to consume five or more servings of fresh fruits and vegetables along with lean proteins such as egg whites for breakfast. This will help reduce total calories and limit the consumption of unhealthier foods you will be tempted with during evening events. You’ll feel fuller and therefore will be less likely to over consume at the social gathering. weight gain 3#4 Work Out In The Morning
The latest research has shown that exercise will speed up your metabolism and can improve your health while strengthening your immune system. Keep a workout log book, plan to run a 1ok, or any endurance event in order to keep yourself motivated and moving during the holidays. Individuals who workout will feel happier and will be able to relieve more stress through the holiday season. Many people experience a feeling of sluggishness during the holiday season, and activity status is often replaced with stress, sedentary behaviors and high caloric intake. There is no doubt participation frequency and total training volume decrease over the Holidays. The Roworx fitness center in Long Beach, Ca is open extended hours during the holiday season so make sure to stop by and mention this blog in order to receive your first FREE class!
  journal#5 Make The Time And Track Your Fitness Goals With A Workout Journal A fitness and nutrition journal will give you a great base/foundation for the goals you want to strive for on your fitness quest. Writing down what exercises you’re going to do for the day or week will give you a solid gameplan to follow. You can always adjust your workout journal when you see fit, but just having something written down will help you greatly. Some examples of what to write down in your fitness and nutrition journals make sure to include various exercises you’re going to do for the day, Sets of the workouts you are doing, Number of Repitions you will be doing for that particular workout, A Nutrition and Meal plan, the amount of water you drink per day, Cardio (Frequency, Type, Time, Intensity), and you can also include Time/Hours of sleep and Stress (financial, relationship, work, etc.) weight gain 9#6 Portion Control Small portions of everything that’s available add up to big numbers. All too often when presented with buffet style options over the holidays, we serve ourselves to the point that food actually piles up or we need a second plate. Although you may only be taking one scoop of stuffing, or one roll, or one helping of meatballs, etc. the fact that so many choices are available and you would like to try each one, almost ensures overeating. The first step is not filling your entire plate. Or better yet, use the smallest plate available. Doing so will limit how much you eat after the first pass at all the tempting options that are available. You can always return for another helping, if necessary. Most people take too much initially, attain a feeling of fullness, but continue to finish the food so as not to waste it. weight gain 7#7 Avoid Or Control The Amount Of Desert And Sweets That You Consume Be sure to look at other options first before diving into all those holiday deserts this season. Fruit can be a great substitute for the cookies, chocalates, or any other ’empty calorie’ desert. Desserts all look so good and self-control is difficult for most people. The same problem with portion control exists as noted in #4 and most often too many calories have already been consumed in the appetizers and the main course. A restaurant shot glass serving style is a great way to present dessert options.  It automatically accounts for portion control because the glasses are generally small. It also avoids the leftovers phenomenon, where people continue to eat until the whole dish is gone. weight gain 8#8 Sleep There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. Just because you’re able to operate on seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort Pwer House Row (14)Pwer House Row (14)phf-16#9 Train In A Group Setting Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. With the help of our amazing instructors you are sure to have a great time in any of our four class programs that we have to offer. juice plus#10 Take Juice Plus+ Juice Plus is whole food based nutrition, including juice powder concentrates from 25 different fruits, vegetables and grains. Everyone wants to eat right and maintain a healthier lifestyle –  whether you’re a busy mom hustling to feed on-the-go children, a business traveler trying to stay fit, or an active boomer keeping up with grandkids. All of us try to eat better for good health, but a healthy diet is often a challenge. We simply don’t eat enough fruits and vegetables. And that hurts our health and wellness. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is all-natural and made from quality ingredients carefully monitored from farm to capsule so you can enjoy improved nutrition and wellness. Try Juice Plus+ today.
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School News Roll Call And LBJC: Andrew Menzel Is Staying The Course To College With Rowing

andrewPublished In The Feb 2011 Issue Of The School News Roll Call And Written By Jack Nunn, Owner Of Roworx Indoor Rowing Classes, Boot Camp, And Yoga At The Long Beach Rowing Association.

In January, the annual Indoor Virtual Rowing Race was held at the Long Beach Rowing Association on the Concept 2 rowing machines. In the world of rowing, a good score/time on the Concept 2 indoor rowing machine for a 2,000-meter race can almost guarantee your admission to any college with a rowing team in the United States. The equation for the past 30-plus years has been as follows: a good GPA + SAT + 2K (2,000 meter) time on the Concept 2 = your choice of any college and possible scholarship with the sport of rowing! Recently, I had the pleasure of meeting the Menzel Family from Seal Beach in my Roworx Indoor Rowing Class. Maggie, her husband and her son, Andrew Menzel, took the class for a few months, and Andrew, a 17-year-old former football player at Los Alamitos High School, was very interested in joining the Long Beach Junior Crew rowing team for the spring/summer season. It was perfect timing, as the beach sprints were fast approaching. I devised a plan that Andrew would race under the Roworx Affiliation and race 2,000 meters—approx. 1.25 miles—and would pull a fast time and beat current Long Beach Junior Crew members while he had little to no experience in rowing. Andrew was tall and strong, and with some coaching from me during the race, he rowed to a time of 7:09 for a 2,000-meter race. I told Andrew that the goal was to break seven minutes, and he came really close.
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Exercising With An Injury

Texercise through painhe idea of exercising while being injured is generally a bad idea because you can always make the injury worse. However, for active people and athletes training daily, the effects of resting or being inactive for an extended period of time can lead to a rapid loss of strength and endurance. Endurance athletes have shown a decrease of nearly 30% in physical performance in as little two weeks. Furthermore, at a resting state of only two months can leave an individual/athlete back to their original untrained platform. Following these statements, next time an individual thinks about stopping physical exercise completely; think about modifying your workouts first. For lower body injuries think about using the Concept 2 Rowing Machine and/or a Evo Indoor Cycling Bike which causes virtually zero impact on the joints. Try referring to the Roworx Indoor Rowing workouts or the TriCore Indoor Cycling workouts in order to get the most out of your training time. These cardio machines will cause much less stress on the joints and will help you strengthen your core and help you get back stronger from your injuries faster than you thought possible. Research has shown strength and power gains to those individuals who exercise the muscle groups opposite to their injuries. For example, for a mid to lower back injury try training your core and abdominal muscles in order to help support your back.

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