B Strong. B Fast. Just Fit.

BAMF • ing (verb) 1. The act of living life to the fullest, or being a Bad Ass Mother F*er. 2. Going out and experiencing the real world through education, sports, adventures, friends, family, and GIVING BACK to your community and the world. 3. Creating an interesting life for yourself and those around you.

Proper Running Warm up… and Cool down

Published April 5th, 2010 in BAMFing, Endurance

Warm up?  C’mon!  Let’s just get to the workout already!  I know this sounds silly, but I also know that’s what most of us do on a regular basis, if not all the time.  In this time crunched era where no one has a moment to spare, who has time to warm up?  Our bodies […]


Strength Training for Endurance: Part 2

Published March 27th, 2009 in BAMFing, Endurance, Strength Training

Ok, so just because it took me this long to hopefully prove something that you probably already knew, doesn’t mean you can just start pumping iron and reap the benefits of better performances. Not all strength training programs are created equal, but there are a couple of training principles that are the same regardless. #1 […]


Strength Training for Endurance: Part 1

Published March 27th, 2009 in BAMFing, Endurance, Strength Training

Just like the Hatfields versus the McCoys, the Montagues versus the Capulets, and Snow Miser versus Heat Miser, Endurance training and Strength training will always be fighting for supremacy from the opposite sides of the street. As Rudyard Kipling said, “never the twain shall meet.” However, to refresh everyone’s memory, they all worked better when […]


Time Trial Testing

Published March 27th, 2009 in BAMFing, Endurance, Just B

In my previous article on Training Intensity Zones I talked a little about how to determine your Lactate Threshold heart rate. As I mentioned, if you have access to a sports center or university lab, you can get a maximum aerobic capacity test which analyzes your carbon dioxide to oxygen gas exchange difference to help […]


VO2 Max, Lactate Threshold, and the Body’s Energy Systems

Published March 27th, 2009 in BAMFing, Endurance, Training Science

For the beginner in multi-sport, or any endurance sport, the terms VO2 max and lactate threshold will inevitably become a part of his or her vocabulary. For most, it easy to be confused about what exactly each one is, and how they relate to training. Although it will involve a certain amount of scientific terminology, […]