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In this June 16, 2010 free audio episode: how to stay fit when you're stuck at home, when is the best time to stretch, what to do about hypoglycemia, is juice OK after a workout, how many calories are in a pound of fat, how to stay fit on a road trip, shin splint tips, what to do about stress fractures, keeping track of laps while swimming, how to recover from Ironman triathlon.

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...

----------------------------------------------------------------

Special Announcements:



  1. FREE Video Webcast (watch video above for more details): “How to Use Fresh, Seasonal Ingredients to Create Fast, Nutritious Meals in 5 Simple Steps” . Do you love the idea of cooking with the freshest ingredients available, but think preparing a meal “from scratch” just takes too long? Are you intrigued by in season cooking or scared to buy new ingredients because you’re afraid you won’t succeed at cooking fresh? Do you feel guilty every time you open another packaged meal because you know in season cooking and cooking fresh leads to more healthy and nutritious cooking? Then you do NOT want to miss this FREE Video Webcast, where Chef Todd is going to show you EXACTLY how he overcomes these cooking obstacles to cooking fresh, quickly and easily EVERY night at home. This is the same thing he's taught thousands of others to do – and you’re going to learn it for free! Click here to register for the webcast now AND to get a free bonus gift from Chef Todd.



 2. The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator.



3. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking!

4. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate.

5. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)!

Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details...

1) The Laguna Phuket triathlon sold out BUT they have 

given me race slots for any athletes who want to accompany

 me for this trip. The 70.3 race is still open for entry.

     2) I was able to book a block of rooms at the main hotel 

at the center of the race hub and *exactly* where 

you want to be for all the action, for a 30% DISCOUNT 

(plus, cut that in half if I hook you up with a roommate).

      3) I was given all information about WHAT you need to

 do to get the rooms and to register for the race, along with

 special "travel agent" pricing, even though I'm not an agent.

     4) I have had 8 athletes confirm that they will be attending

 and so that leaves room for SEVEN additional athletes. I simply

 don't see myself being able to arrange logistics and guide more

 than FIFTEEN athletes on this trip. So, 7 slots left.

  5) Let's be very straight up about cost: I am flying from 

Seattle in the U.S. and, not counting food & incidentals,

 am budgeting $2950 USD for the entire trip, start to finish.

6) Let's also be very straight about MY responsibilities: 

I will get YOU your hotel, a roommate to share costs with,

 your race slot, get you and your bike from the airport

 to the hotel, do guided race course tours, get awards banquet

 tickets if you want one, and arrange all nightly dinners,

 social functions and group parties.

7) Let's finally be very straight about YOUR responsibilities: 

YOU will register for the race following my instructions, arrange

 your own flight into Phuket, pay $200 USD for me to organize 

everything, and make sure you settle with me for your share 

of the room block.

So IF YOU WANT IN, reply very soon! I will be acting fast to squeeze us into the race. Like I said, only 7 slots are left.



6. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...




First Name



Last Name



Email



Cell # (1+area code)










---------------------------------------------------

Listener Q&A

Listener Rod asks: "I'm nearly 40 and have never had to work hard at my fitness to stay in reasonable shape and have never been overly concerned with how much muscle I have. Over the last few weeks listening, you have motivated me to get fitter as I've been putting on a little fat in the moobs (chest fat) and belly. I can't affort to get a gym membership so Im thinking some anaerobic fat burning excersises would be good. I'm often in with my kids so I want something cheap I can do around the house. Would you recommend body weight circuits (push ups etc) combined with skipping and perhaps a run once a week? Last question, what effect does beer have on training. I know it's not good but how much difference would a few beers once a week make?"

In my response to Rod, I mention a page I have that gives a list of exercise tool recommendations.

 Listener Chuck asks: "I was wondering about the best time to do static stretching.  I know to warm up for a workout with dynamic stretches, so is static stretching best after workouts?  And if I exercise in the afternoon or evening, would it be a good idea to stretch again later that night?"

Listener Robert asks: "I have been diagnosed with hypoglycemia. The query whether it’s been caused by my faulty eating habits [binge eating, foolish starving and fasting] over the course of the years, while doing endurance sport [18-21 hour on weekly basis] concurrently – we, that is my physician and me, don’t know. Would you kindly elaborate on the difference between, postprandial, reactive and exercise induced hypoglycemia? At the end of March, I experienced an unprecedented status, being constantly down. Devastating fatigue and lethargy on daily basis, dizziness, sluggishness, despite having changed my eating habits [no binging any longer ]. For what it’s worth, I m about to turn 36, this June coming up. Is that middle-age-something related? I mean, I have been able to handle hypoglycemia fairly well, it is probably the age, and all that being associated with, which urges my body to react differently?"

Congratulations to Robert, who was nominated as the top question for this week's podcast! Robert will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here.

Listener Kim asks: "I am running 60 to 90 minutes 6-10 miles.  Is homemade green juice (one head romaine, 160z. spinach, 2 lemons and a grapefruit- this gives me about 16-20 oz of juice) a good recovery food?  I run in the morning and prefer to drink this after a run and not eat until about 2 hours after I'm done running.  I have heard your podcasts on recovery food after excercise and want to know if the juice is acceptable."

Listener Chris asks: "I'm curious about how many calories are in a pound of body fat.  Most of what I've heard says that a pound of body fat is equal to about 3500 calories. But if 1 pound = about 450grams, and 450g x 9cal/gram of fat = 4050 calories, how does that make sense?  I suppose this doesn't have practical consequences, but It's bothering me!

Listener Chris also asks: "Do you have any recommendations for how to take on a multi-day road trip(2-3 days) and keeping fit? I'm thinking about stopping every 90minutes or so to walk around, and maybe go for a short bike ride, but beyond that I'm not sure how to keep my legs from getting stale from sitting on my butt for so long. " Listener Lee asks: "I am a relatively active person, I go to the gym 4/5 times a week doing both cardio and weight training. Recently when running on the treadmill the left and right side of my shin bone become sore and tight, particularly on my left leg. Even when starting the cardio with a casual walking pace to warm up my legs, once i run for 10mins the muscle/tissue on each side of shin bone become sore and tight. Do you have any advice as to what is causing this or how to prevent this?"

Listener Mike asks: "I have a question about chronic stress fractures.  I’m 44 and was training for the Couer D’Alene Ironman; things were going well, but two weeks ago my left thigh started to hurt.  I have a history of stress fractures and so I had a bone scan and sure enough the left femur has a stress fracture midway between the knee and the hip.  I’ve completed two other Ironman races, both were done on stress fractures.  I’ve had the following stress fractures in the past three years: Right femur midway between knee and hip Left tibia One of the tarsal bones in my right foot Right femur at the neck My goal for this race was to compete healthy and consequently have withdrawn my name from the entry list.  I’m out for this year, but I guess the question is: do I have to give up long distance running events?"

Listener Jeff asks: "Please give me some tips to help me to not lose my swim lap count in the pool." In my response to Jeff, I mention the swim lap counter you can get here. Listener TM asks: "I'm participating in the Coeur d'Alene Ironman in two weeks.  My question is, how much time do I take off afterwards and how intense do I train when I start back into training?" Listener Bret asks: "I completed IMSG about a month and a half ago and me and my buddies are really struggling getting motivated again. Training sessions seem boring, races seem lame in comparison to IM. Any suggestions of how to rebound from what I heard is called the Post IM Blues?"

Finally, listener Chuck has a call-in comment on the Triathlon Dominator.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

--------------------------------------------

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback.



Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...




First Name



Last Name



Email



Cell # (1+area code):










[embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness98.mp3[/embed] Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...



------------------------------------------------------

<a href="http://www.bengreenfieldfitness.com/2010/01/newsletter2/">Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben</a>.
<a href="http://www.bengreenfieldfitness.com/2010/06/episode-99-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>
<a href="http://www.bengreenfieldfitness.com/2010/06/episode-99-full-transcript/" target="_blank"></a> <a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/06/you_body_bulge.jpg"></a>
<a href="http://cdn.bengreenfieldfitness.com/BenGreenfieldFitness99.mp3" target="_blank">In this June 16, 2010 free audio episode:</a> how to stay fit when you're stuck at home, when is the best time to stretch, what to do about hypoglycemia, is juice OK after a workout, how many calories are in a pound of fat, how to stay fit on a road trip, shin splint tips, what to do about stress fractures, keeping track of laps while swimming, how to recover from Ironman triathlon.
Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a>. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just<a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank">click here to go to our iTunes page</a> and leave feedback.
Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...
----------------------------------------------------------------
Special Announcements:
   

  1. FREE Video Webcast (watch video above for more details): <a href="https://webcookingclass.infusionsoft.com/go/trial/beng/" target="_blank">“How to Use Fresh, Seasonal Ingredients to Create Fast, Nutritious Meals in 5 Simple Steps” </a>. Do you love the idea of cooking with the freshest ingredients available, but think preparing a meal “from scratch” just takes too long? Are you intrigued by in season cooking or scared to buy new ingredients because you’re afraid you won’t succeed at cooking fresh? Do you feel guilty every time you open another packaged meal because you know in season cooking and cooking fresh leads to more healthy and nutritious cooking? Then you do NOT want to miss this FREE Video Webcast, where Chef Todd is going to show you EXACTLY how he overcomes these cooking obstacles to cooking fresh, quickly and easily EVERY night at home. This is the same thing he's taught thousands of others to do – and you’re going to learn it for free! <a href="https://webcookingclass.infusionsoft.com/go/trial/beng/" target="_blank">Click here to register for the webcast now AND to get a free bonus gift from Chef Todd.</a>
<a href="https://webcookingclass.infusionsoft.com/go/trial/beng/" target="_blank"></a> <a href="http://www.marathondominator.com"></a>
<a href="http://www.marathondominator.com"></a> 2. The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! <a href="http://www.marathondominator.com" target="_blank">Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator.</a>
<a href="http://www.marathondominator.com" target="_blank"></a> <a href="http://getfitguy.quickanddirtytips.com" target="_blank"></a>
3. Ben Greenfield has joined The Quick & Dirty Tips Network at <a href="http://getfitguy.quickanddirtytips.com" target="_blank">http://getfitguy.quickanddirtytips.com</a> to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking!
4. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate.
5. Join Ben to race a double triathlon in Thailand (<a onmousedown="UntrustedLink.bootstrap($(this), " 45aac",="" event);"="" href="http://www.lagunaphukettriathlon.com/" target="_blank" rel="nofollow">http://www.lagunaphukettriathlon.com/</a>)!
Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details...
1) The Laguna Phuket triathlon sold out BUT they have 
given me race slots for any athletes who want to accompany
 me for this trip. The 70.3 race is still open for entry.
     2) I was able to book a block of rooms at the main hotel 
at the center of the race hub and *exactly* where 
you want to be for all the action, for a 30% DISCOUNT 
(plus, cut that in half if I hook you up with a roommate).
      3) I was given all information about WHAT you need to
 do to get the rooms and to register for the race, along with
 special "travel agent" pricing, even though I'm not an agent.
     4) I have had 8 athletes confirm that they will be attending
 and so that leaves room for SEVEN additional athletes. I simply
 don't see myself being able to arrange logistics and guide more
 than FIFTEEN athletes on this trip. So, 7 slots left.
  5) Let's be very straight up about cost: I am flying from 
Seattle in the U.S. and, not counting food & incidentals,
 am budgeting $2950 USD for the entire trip, start to finish.
6) Let's also be very straight about MY responsibilities: 
I will get YOU your hotel, a roommate to share costs with,
 your race slot, get you and your bike from the airport
 to the hotel, do guided race course tours, get awards banquet
 tickets if you want one, and arrange all nightly dinners,
 social functions and group parties.
7) Let's finally be very straight about YOUR responsibilities: 
YOU will register for the race following my instructions, arrange
 your own flight into Phuket, pay $200 USD for me to organize 
everything, and make sure you settle with me for your share 
of the room block.
So IF YOU WANT IN, reply very soon! I will be acting fast to squeeze us into the race. Like I said, only 7 slots are left.
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/05/iphone_home.gif"></a>
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/05/iphone_home.gif"></a>6. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...




First Name



Last Name



Email



Cell # (1+area code)








---------------------------------------------------
Listener Q&A
Listener Rod asks: "I'm nearly 40 and have never had to work hard at my fitness to stay in reasonable shape and have never been overly concerned with how much muscle I have. Over the last few weeks listening, you have motivated me to get fitter as I've been putting on a little fat in the moobs (chest fat) and belly. I can't affort to get a gym membership so Im thinking some anaerobic fat burning excersises would be good. I'm often in with my kids so I want something cheap I can do around the house. Would you recommend body weight circuits (push ups etc) combined with skipping and perhaps a run once a week? Last question, what effect does beer have on training. I know it's not good but how much difference would a few beers once a week make?"
In my response to Rod, I mention <a href="http://www.bengreenfieldfitness.com/2010/02/benrecommends/" target="_blank">a page I have that gives a list of exercise tool recommendations.</a>
<a href="http://www.bengreenfieldfitness.com/2010/02/benrecommends/" target="_blank"></a> Listener Chuck asks: "I was wondering about the best time to do static stretching.  I know to warm up for a workout with dynamic stretches, so is static stretching best after workouts?  And if I exercise in the afternoon or evening, would it be a good idea to stretch again later that night?"
Listener Robert asks: "I have been diagnosed with hypoglycemia. The query whether it’s been caused by my faulty eating habits [binge eating, foolish starving and fasting] over the course of the years, while doing endurance sport [18-21 hour on weekly basis] concurrently – we, that is my physician and me, don’t know. Would you kindly elaborate on the difference between, postprandial, reactive and exercise induced hypoglycemia? At the end of March, I experienced an unprecedented status, being constantly down. Devastating fatigue and lethargy on daily basis, dizziness, sluggishness, despite having changed my eating habits [no binging any longer ]. For what it’s worth, I m about to turn 36, this June coming up. Is that middle-age-something related? I mean, I have been able to handle hypoglycemia fairly well, it is probably the age, and all that being associated with, which urges my body to react differently?"
Congratulations to Robert, who was nominated as the top question for this week's podcast! Robert will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. <a href="bodytransformationclub" target="_blank">To learn more about the Body Transformation Club, click here.</a>
Listener Kim asks: "I am running 60 to 90 minutes 6-10 miles.  Is homemade green juice (one head romaine, 160z. spinach, 2 lemons and a grapefruit- this gives me about 16-20 oz of juice) a good recovery food?  I run in the morning and prefer to drink this after a run and not eat until about 2 hours after I'm done running.  I have heard your podcasts on recovery food after excercise and want to know if the juice is acceptable."
Listener Chris asks: "I'm curious about how many calories are in a pound of body fat.  Most of what I've heard says that a pound of body fat is equal to about 3500 calories. But if 1 pound = about 450grams, and 450g x 9cal/gram of fat = 4050 calories, how does that make sense?  I suppose this doesn't have practical consequences, but It's bothering me!
Listener Chris also asks: "Do you have any recommendations for how to take on a multi-day road trip(2-3 days) and keeping fit? I'm thinking about stopping every 90minutes or so to walk around, and maybe go for a short bike ride, but beyond that I'm not sure how to keep my legs from getting stale from sitting on my butt for so long. " Listener Lee asks: "I am a relatively active person, I go to the gym 4/5 times a week doing both cardio and weight training. Recently when running on the treadmill the left and right side of my shin bone become sore and tight, particularly on my left leg. Even when starting the cardio with a casual walking pace to warm up my legs, once i run for 10mins the muscle/tissue on each side of shin bone become sore and tight. Do you have any advice as to what is causing this or how to prevent this?"
Listener Mike asks: "I have a question about chronic stress fractures.  I’m 44 and was training for the Couer D’Alene Ironman; things were going well, but two weeks ago my left thigh started to hurt.  I have a history of stress fractures and so I had a bone scan and sure enough the left femur has a stress fracture midway between the knee and the hip.  I’ve completed two other Ironman races, both were done on stress fractures.  I’ve had the following stress fractures in the past three years: Right femur midway between knee and hip Left tibia One of the tarsal bones in my right foot Right femur at the neck My goal for this race was to compete healthy and consequently have withdrawn my name from the entry list.  I’m out for this year, but I guess the question is: do I have to give up long distance running events?"
Listener Jeff asks: "Please give me some tips to help me to not lose my swim lap count in the pool." In my response to Jeff, I mention <a href="http://www.bengreenfieldfitness.com/2010/02/finally-a-good-way-to-count-laps-while-youre-swimming/" target="_blank">the swim lap counter you can get here.</a> Listener TM asks: "I'm participating in the Coeur d'Alene Ironman in two weeks.  My question is, how much time do I take off afterwards and how intense do I train when I start back into training?" Listener Bret asks: "I completed IMSG about a month and a half ago and me and my buddies are really struggling getting motivated again. Training sessions seem boring, races seem lame in comparison to IM. Any suggestions of how to rebound from what I heard is called the Post IM Blues?"
Finally, listener Chuck has a call-in comment on the <a href="http://www.triathlondominator.com" target="_blank">Triathlon Dominator.</a>
Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com.</a>
--------------------------------------------
Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a> And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just<a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank">click here to go to our iTunes page</a> and leave feedback.
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/03/smart-phone-close.jpg"></a>
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/03/smart-phone-close.jpg"></a>Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...




First Name



Last Name



Email



Cell # (1+area code):








[embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness98.mp3[/embed] Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/06/BenGreenfieldFitnessT-Shirtback.jpg"></a>
------------------------------------------------------

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 how to stay fit when you're stuck at home, when is the best time to stretch, what to do about hypoglycemia, is juice OK after a workout, how many calories are in a pound of fat, how to stay fit on a road trip, shin splint tips, what to do about...

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