Fifth Week Down – LuRong Paleo Challenge 2013

No Comments » Written on October 27th, 2013 by
Categories: Fitness
Colorado Springs Incline

Colorado Springs Incline

Day 29 (10/14/13) – Weight 123.  The Incline yesterday was amazing.  There was a gentleman who was turning 65 soon and had never made it to the top until Sunday.  How inspiring and amazing.

Today, I tried to reach the massage therapist and go figure, they were closed today.  It does not look like I will be able to get in there before the Wednesday WOD.  So I might try to go in tomorrow and work on box jumps and anything else that does not require me to use my upper body.  Today is an off day.

Day 30 (10/15/13) – Weight 122.5.  Today is another off day.  I am waiting to hear back from the massage place to set up an appointment.  I do not think that it is going to happen today! So I will be going in to do the WOD challenge tomorrow. Read the rest of this entry »

Forth Week Down – LuRong Paleo Challenge 2013

No Comments » Written on October 14th, 2013 by
Categories: Fitness

Day 22 (10/7/13) – Weight 123.5. Well…I had awaken this morning with a stiff neck. Same injury, I just need to get a deep tissue massage. I think part of me is still hoping it will just go away overnight. Yesterday the next challenge was released! 10 Power Snatches, 20 Pull-ups, 10 Box Jumps, 40 Kettle Bell Swings, 30 Box Jumps, 20 Pull-ups and 10 Power Snatches. To date my power snatch is 75 lbs. and for this challenge I need to be at 80 lbs. Looks like I am going to achieve a PR in this challenge. I just hope it does not slow me down because these need to be touch and go. I only have 15 minutes to complete.

Day 23 (10/8/13) – Weight 124. I decided to take the day off because I will be performing the WOD 5 tomorrow. I took a look at what was up for tonight at the box and it looks like snatches. In the challenge, we are performing power snatches. There is no reason for me to tire out my shoulders two days in a row. I am fine with the break considering I only take Sundays off. Read the rest of this entry »

Third Week Down – LuRong Paleo Challenge 2013

No Comments » Written on October 6th, 2013 by
Categories: Fitness

Here is my third week diary of the LuRong Challenge 2013.

Day 16 (9/30/13). Weight 125. Boy I thought for sure I would have dropped a pound or two after walking up the Incline on Sunday. So now all I received was sore buttocks. Well worth the trip up early Sunday morning. The air was crisp and the sun was shinning. I felt one with nature and glad I got out of bed to do it.

So, I still have some pain in my neck now and most of my traps are back to normal. The next WOD is 50 Thrusters and 50 toes to bar at 65 lbs. So I will go in and do my best and leave it at that.

I purchased a pumpkin on a whim. So I guess I am making some breads and muffins that I will give away and maybe freeze some for when I am off of this challenge. Baking is a great distraction for me.
Read the rest of this entry »

Second Week Down – LuRong Paleo Challenge 2013

No Comments » Written on September 28th, 2013 by
Categories: Fitness

Paleo Challenge – Week 2

Day 1 (9/23/13)

Weight: 125. Still have some soreness in my shoulder from last week.  I think I may have needed another day off from the box.  My mood was good, but I started day dreaming about chocolate.  A bite of a honeycrisp and that dream faded.  Honeycrisps are the best apples ever!  We had to perform a mild WOD today, only 3RFT of 10 Burpees, 30′ walking lunge and 15 pull ups.  The pull ups may have irritated my shoulder.  After that, I decided to row instead of performing 3 max reps of snatches.  Tomorrow is the second WOD so I will mentally prepare for that. Read the rest of this entry »

One Week Down – LuRong Paleo Challenge 2013

No Comments » Written on September 23rd, 2013 by
Categories: Fitness

Week 1
I am excited to say that the first week of the challenge was a breeze. Why? Because I was prepared! I even went out for dinner Saturday night to a Mexican Restaurant and they even had a Paleo menu! Here is my daily diary. If anything, I hope that it will inspire you to get moving.

Day 1 (9/16/13)
Weight: 126.5. Very excited to start this challenge. The day started extremely well. Planning is what is going to save me in the next eight weeks. I had lots of energy throughout the day and certainly did not miss the 3 o’clock sugar monster. Now I’ve been following a Paleo lifestyle, about 85%, for a year now. The only difference this time around is that I am measuring out my portions and following Paleo 100%. The perfect opportunity to clean my program up a bit. Read the rest of this entry »

2013 LuRong Paleo Challenge

No Comments » Written on September 13th, 2013 by
Categories: Fitness
Tags: ,

In less than 1 week the challenge begins, September 16th is the date. I am getting very excited to begin and will be the head cheerleader at our box for anyone who needs the support. This challenge is for 8 weeks and I know I can clean up my eating even more to get to my fit self.

How will I prepare? I will prepare by making a plan. A plan that will have food and snacks prepared well in advanced to grab when I am feeling hungry. What if I am invited to an event, bar, dinner, etc.? Eating before going out always helps. When in doubt, look for salads or non fried meats with vegetables and remember portion size. Drinks? Yes, luckily for this challenge you can have one 6oz glass of red wine and that’s it! Drink slow and alternate with a gulp of water. I am ready for this!

Paleo Challenge 2013

No Comments » Written on August 24th, 2013 by
Categories: Fitness

I am very excited to venture down another path of improving my physical strength. If you attend a Crossfit Box ask the owner if the box is participating in the Paleo Challenge. Unfortunately, that is the only way you can participate. However, you could participate outside of the challenge by performing the WOD’s and tracking your performance. I will be documenting my experience and cataloging my foods, as I will need to do for the challenge along with pictures, for the start and at the end. I look forward to providing you my experiences, good or bad. Stay tuned as the challenge begins September 16th!

LuRong Living Paleo Challenge 2013

What Should You Know About Your Supplements? l Jeri’s Corner Food and Fitness

No Comments » Written on November 12th, 2011 by
Categories: Fitness
Tags: ,

A fantastic article written in Oxygen Magazine December 2006 gave great steps to find out if your vitamin is being absorbed into your body.

This test will take about 30 minutes.

  1. Combine equal parts of warm water and white vinegar in a transparent glass or bowl.
  2. Drop the supplement you want to test in the mixture

The pH of the vinegar is similar to your stomach acid reaction and should occur in 30 minutes.

What do you get after 30 minutes?

  • Has not dissolved?  You are most likely excreting the entire supplement without the nutritional benefit.
  • Has dissolved but is at the bottom of the glass? You are most likely excreting the the majority or all of the nutritional benefit.
  • Has just about dissolved but is floating to the top and its stuck on the side of the glass? You are most likely excreting some or most of the nutritional benefit with the likelihood of an upset stomach.
  • It has dissolved and is floating freely at the top?  You are reaping all the benefits.

So, what have you been taking and is it working for you?

Zachary Koran l Jeri’s Corner l Fitness and Food

No Comments » Written on February 19th, 2011 by
Categories: Fitness
Zachary Koran

Zachary Koran

Zachary Koran is a certified professional fitness trainer located in Chicago, IL. that I have had the pleasure of working with from time to time.  He is certified through NASM and ISSA.  Zachary has over ten years experience in:

Personal Training
Sports Performance
Advanced Nutrition
Group Training
Post Rehabilitation

After guiding hundreds of clients to help them achieve their fitness goals, he has branched out on his own to start his fitness company, KOR Strength Personal Fitness.  Zachary will be providing workout tips, routines, and anything else you need to know about achieving your goal, which could include the opportunity to see him in action.   I am excited to have his participation and look forward to all he has to offer!

Jeri’s Corner l Fitness and Food l Heart Rate Training Zones

No Comments » Written on February 14th, 2011 by
Categories: Fitness
Tags: ,

What Are Training Zones?

Training zones represents the level of intensity you are trying to achieve through exercising and training.  It is generally represented by a percentage of your maximum heart rate.  The typical formula used by most to calculate the MHR is 220 – age.


  • Zone 1:  50 – 60% of your MHR (Burn Fat):  Warm Up and/or Cool Down zone.  This zone can be achieved by walking at a normal pace.
  • Zone 2: 61 – 70% of your MHR (Burn Fat):  To reach this zone you will need to increase your walking pace.  Your breathing will become heavier.
  • Zone 3:  71 – 80% of your MHR (Aerobic – Burn Fat and Carbs):  This is a zone of endurance.  To reach this zone you will need to be jogging.  You can still communicate, however it will be in short phrases.
  • Zone 4:  81 – 90% of your MHR (Anaerobic – Burn Carbs):  This is another zone for endurance.  To reach this zone you will need to jog faster, maybe even short bursts of running.  It’s best that you focus on your breathing instead of speaking one word at a time.
  • Zone 5: 91+ % of your MHR (Red Zone – Burn Carbs):  Before attempting to hit this zone, you should consult with your physician to make sure your body can physically hit this zone without injury.  To hit this zone you will need to be in an all out sprint.  At most, you should not be in this zone longer than one minute.  I typically stay in this zone for one minute because it is hard for me to catch my breath and for fear of passing out!  Not a pretty site on a treadmill in front of gym goers.

Training in all of these zones helps provide variety in my cardio workouts.  I only operate in Zone 1 for warming up and cooling down.  After my warm up, I perform one minute interval cardio training working between the remaining 4 zones. This applies to all cardio machines at your disposal.

If you feel up to the challenge and have approval from your physician, let the zone training begin.  You will feel great!

%d bloggers like this: