Fitness Tip

Hydration: There is no more single important factor, other than breathing, in regards to ones health, fitness, and vitality than proper hydration. Not only is water absolutely necessary for life but it is the number one factor in performance…more than sleep, more than nutrition, more than training. In fact you can be getting plenty of rest, excellent nutrition, the best supplements in the world, and training like there is no tomorrow and it is essentially all for not if you are dehydrated. You will not improve. Your workouts will be near worthless, your fitness will actually decrease, your injury potential will increase radically… dehydrated enough and you are guaranteed an injury. Dehydration is the number one factor in ALL injuries in fact; your brain won’t function, you will not lose any fat, only lean tissue. Less than 5% dehydration can mean minutes slower in a simple 5K. …. all this plus you are actually endangering both your immediate health and safety long term.
So how much to drink and how? Here is a simple formula. Take your weight, divide it in half and convert to ounces. So if you are 120 pounds then 60 oz a day and that is your minimum. If it is warm or you are exercising more than 30 minutes add 10 oz. for each. That is now your minimum. If it is an herb tea or the like without sweetener your absorption will actually improve. Feel free to contact me for specific questions.

Fitness Tip

Those of you who are my students will likely (if you have been paying attention!) know these yet a reminder never hurts.  I am going to share periodically, in no particular order, some aspect of training or practice that will elevate your own health, fitness, well-being. Like tuning a guitar small tweaks each time will bring you into greater harmony and elevated vigor.

 Sleep. Near everyone I know is sleep deprived and unnecessarily so. There is no such thing as a nocturnal human, only those who force themselves via artificial lights to stay up past sunset. We are hardwired to obey natural circadian rhythms and disobedience leads to ever greater impaired physical and mental health moving one towards disease. Furthermore 99% of all humans require a minimum of 7-8 hours, 9 is ideal for athletes, and over 10 is as unhealthy as under 7 (with the exception now and then of sleep deprivation and or exhaustion..i.e. an Iditarod musher.) Thus 8 hours from 9PM to 5AM is much better for you than 12AM to 8AM. Remember it is during sleep that you get strong, not during your workout. It is during sleep that your brain goes in a restorative and deepening mode to foster greater understanding, memory, and clearness of thought. So if you are a student athlete not tending to sleep you are really hurting your cause!


A beautiful strong 2010 for everyone. Sieze this year. How many more do you have anyway? The date is manafactured, abrbitrary yet provides a goal post to initiate living your life with gusto, with honor, with vibrancy, with kindness, with courage. Let’s all back each other up, empower and inspire with the fire of the gods and don’t let, don’t EVER let the naysayers and bastards get you down.

Here is where coach Sheader began his year..the dojo zendo 1/1/10