The basic premise of 3SF is to design and provide solid training programs for people who wish to improve their overall fitness.
I provide everything from basic strength training programs to endurance programs for marathons and Ironmans. Our philosophy..."simplicity is effectiveness." There is no over charging, or charging you for things that won't make you faster, stronger, and healthier. Give it a shot..what do you have to lose.

Thursday, June 8, 2017

Top 5 Benefits of Working Out for
Mesothelioma Patients

By Katherine Keys

Exercise offers many benefits for anyone's health, and those benefits are especially powerful for someone with mesothelioma. Mesothelioma is a 
type of cancer that affects the mesothelial cells that line body cavities, especially in the lungs, and the most common cause of this cancer is from asbestos exposure. Strength training and moderate work-outs can offer incredible value to the body and psyche of someone dealing with this type of cancer.

More Energy and Less Fatigue

When someone has cancer, both the illness itself and the treatments to fight it can produce tremendous fatigue. Moderate physical activity with a physician's approval can help to combat that by increasing energy levels by at least 40 percent. Regular physical activity can also promote restful sleep, which aids body tissues in their work of repair and restoration. 

Improved Mood and Mental Faculties 

Frequent physical activity is one of the most reliable ways to help improve someone's mood and outlook on life. According to the American Psychological Association, the effects of working out can be powerful to improve mental health since it seems to increase the brain's production of serotonin, which elevates mood. It also can help with mental clarity and focus. Additionally, it may improve one's outlook on life by giving someone a sense of purpose and accomplishment. When dealing with cancer specifically, there may be many things beyond patients' control, and taking care of their bodies gives them something tangible that they can do to impact their health in a positive way. 

Better Appetite and Reduced Nausea

For cancer patients, eating enough can be a struggle between the ravages of illness and the waves of nausea that can accompany cancer treatments. Moderate physical activity can stimulate the appetite as blood sugar is used up by the muscles during a work out, so a patient usually finds the desire to eat. Chemotherapy is notorious for causing nausea, and regular activity can decrease these side effects and allow someone to enjoy a meal again. 

Longer Life Expectancy 

Cancer patients who work out may have found a source for the fountain of youth. Multiple studies have shown longer life expectancy in patients who work out regularly after being diagnosed with cancer. Even going for a walk before a chemotherapy treatment can be helpful as it stimulates improved circulation, which in turn could help to carry the treatment more effectively into the diseased cells. 

Healthy Stress Response

Cancer patients who work out regularly are usually better able to handle stress, which can help them navigate the challenges of their condition. Research suggests that physical conditioning increases the brain's amount of norepinephrine, and the mind uses this neurotransmitter to mitigate the effects of stress. It has also been proposed that putting the body through the work of strength training can help it to practice its ability to respond well under stress.

Exercise can significantly improve the life of someone who has mesothelioma. Check out this article for more benefits of strength training and working out in patients with this type of cancer. Always be sure to check with a physician before starting a new physical activity program.

Thursday, May 29, 2014

Off to Alcatraz...

As I'm writing this I have one brave soul (actually two - one is just for moral support!) traveling to San Francisco. One of them will
hit the cold San Francisco bay water on Sunday morning with about 2,000 other brave souls. Even during my days of participation (mostly I coach now), I always had time for reflection as to why some human beings choose to push their physical limits. Call me crazy but all I can comprise regarding this question is that there is a since of freedom that comes from participating in such events. Truth is, it's a bit dangerous. But the other truth is that for many people these types of things make them feel more free and more alive than most anything else they do in life. I know...I've been there, and upon reflection of this post, I can tell you my heart, and I think even my body, desires to be back there again some day. But that's not the catch of this comment, the idea here is to challenge anyone who reads these humble words to realize life is what you make of it. If you want freedom and excitement then you have to find it. If you want something that challenges you, then you have to pursue it. In my best guess this kind of stuff doesn't come looking for us. We go looking for it. For you, it might not be triathlon. In truth it doesn't have to be. It just needs to be something, anything, that makes you feel alive. Whether your escaping from Alcatraz or painting your own Picasso, if it gives you a since of freedom and since of being more than just something that consumes oxygen then my guess is you've found your personal freedom. You've found what makes you feel alive. As one of my favorite quotes goes..."we all die, but not all of us really live."                    

Wednesday, February 5, 2014

Patience Pride & Pain

Over the years I have run a lot of races, literally and metaphorically. In both instances you can feel like you're beat around and kicked around. I think it takes a balance of patience, pride, and pain to move through gracefully. Now just because I'm writing about this, don't draw any conclusions that I'm about to give some secret insight on how to get it done. I'm not. What I am going to tell you is whether you're running a race, tackling a triathlon, or facing life head on, God gives you the grace, and through that grace you can find patience, set aside your pride, and endure your pain.

I remember my first marathon. Fourteen years ago I stepped to the starting line and began a journey of self-discovery that continues today. In those 26 miles I was prideful, and had to swallow my pride. I became angry with pain, and then realize pain was part of the process. I lost my patience and gained it back again. But if there's any coaching advice in this entry it's this. Stick it out. Don't give up. Push through. What lies right before you could be the best path you've ever been on. It's gonna get hard, you're gonna get frustrated, and you might even decide that quitting is a better option. But remember this...having patience, swallowing your pride, and enduring some pain is the mark of a true veteran. As a runner, a triathlete, or in life.

So don't ask me, because I still become prideful, I still lose my patience, and I still endure pain. All I know however is if I keep training and don't quit, someday it all comes together and I run that perfect race. On that day we realize that the effort, the cost, the gain, and the loss was worth it. You'll cross the finish line..slowly turn, look back and smile. Because your heart will say "See, it was worth it."        

Friday, January 10, 2014

Oh Christmas Tree

So you might be wondering why I'm blogging about Christmas after the Christmas season is well behind us. Well the truth is my holiday season is just wrapping up. I had extensive travel over this holiday season, visiting family and friends, and recently returned home. But through all of it, one thing is prominent in my afterthoughts of the 2013 holiday season and that is the Christmas tree.

You see, I am a single dad and spend limited time with my kids. Prior to Christmas, they were visiting and I had the notion that we could put up the tree while they were with me. It was a great moment for them and a glorious one for me. I watched as my eight year old and four year old directed the Christmas tree decoration ceremonies. Now as some of you parents know, and some who don't, these moments create an indelible impression within our memory. Watching my four year old little girl stretch her arm as high as it would reach to place a glimmering ornament on daddy's little imperfect tree, while her slightly older brother acted as the foreman elf, directing the ceremony with exact perfection. I stepped back and watched, and in that moment everything seemed perfect and right. In just a short time the tree was up and decorated quite nicely.

Just this past Wednesday I returned home from our holiday travels. I returned to an empty house. All the presents were gone and it was time to adjust to the New Year. Yet as I turned the corner the Christmas tree remained. So that evening, I turned on some music, made some tea, and turned on the Christmas tree lights one last time. I stood frozen in time, gazing at the tree, and as I slowly starting removing all of the ornaments, I felt a happy sadness ('s an oxymoron..but I like it.) gently settle in. Happy that with the removal of each ornament it brought back wonderful loving memories of all the sweet moments of the holiday season. Sad because dismantling the little tree made me realize that all too often we lose those wonderful little moments a midst the craziness and chaos of our busy lives. In a single solitary moment my Christmas tree made me remember the meaning of life. So gently, and softly I spoke..."Oh Christmas tree...thank you."

Friday, December 20, 2013

Whats In A Year?

I remember my grandfather telling me, "It goes by faster than you think." As I sit here, eleven days from another year come and gone, it's pretty easy to realize my grandfather was right. I guess the year's end brings personal reflection...facing another year gone with considerable accomplishments, or another year gone with the questionable regret of "Where did the year go?"

So what's in a year? Twelve months? Fifty-two weeks? Three hundred and sixty-five days? Ups and downs, good and bad, joy and sorrow? It's all inescapable aspects of life. So as we tie up yet another year, try this one on for size. If you are reading this you're still're still alive. That means another chance at another day with a different outcome than the one before.

In the past year, I have laughed hard enough to cry. Cried hard enough to wish I was laughing. Worked hard enough to give myself a headache. Played hard enough to give myself a headache. I've spent time with family and friends, made new friends and said goodbye to old ones. I struggled with my kids, with my work, and my significant other. I've also found moments of extreme joy, happiness, and love in all of these same things, and created memories that will extend beyond this physical life. Through all of this one thing comes shining through. I'm blessed with every moment...for it's the culmination of these things that make life worth living.

What's in a year for you?

Thursday, May 30, 2013

Basic Tips for Faster Triathlon Times

Most all of us who enjoy triathlon try to achieve faster split times, transition times, and overall finishing times. Over the years I have found a number of basic things a triathlete can do to help improve their times. Here are three basic tips you can follow that should make you a bit faster.

Swim a Straight Line - Yeah it sounds easy, but for most it is harder to do than it sounds. Swimming a straight line takes practice and you can practice doing this in a pool and/or open water. Keep in mind that you will have a tendency to swim "off-line" in the direction of the dominant side of your body. So if you are right handed, more than likely you will swim "'off-line" to the right side of your body. One basic way to improve swimming a straight line is to use guided imagery. In a pool, begin this drill by swimming a couple of laps and being mindful of the lane line on the bottom of the pool. As you begin to feel comfortable, close you eyes and visualize this big, black, straight line in you mind. Visualize the line extending from the top of your head to the distant wall. Try to image that you are connected to the wall by this line and focus on having this line "pull" or "draw" you into the distant wall. Take about 10 strokes with your eyes closed then open your eyes and determine if have have veered to the left of ride side of the lane line. Continue to work this drill until you can take 10 strokes with your eyes closed while not veering off the lane line by more than half the width of your body. In open water swimming (OWS), begin by swimming towards an object, like a buoy, boat dock, island, or an object on dry land (like a house, car, big rock...etc). Look up at the object, then drop your head in the water and either try to imagine the pool lane line, or a gigantic rope that is attached to your head and the marker towards which you're swimming. Keep your head submerged (without looking up at the marker) for about 15-20 strokes. Then look up at the marker and determine to which side you have gone "off-line." Rest, readjust, refocus, and repeat the drill. Get to where you can complete 15-20 strokes in OWS without veering too far left or right of the marker.

Load Your Bike - Make sure that prior to the start of the event you load your bike with what you will need for the bike portion of the event. Take your helmet and sunglasses and place them on the aerobars. Place your helmet upside down, and place your sunglasses inside your helmet. when you approach your bike, put your glasses on, then simply grab your helmet and place it on your head. Don't forget to strap it on! Make sure you already have your shoes clipped into the pedals. If you're not comfortable doing this, practice it. It's not that hard to do, but it does take some practice. If you decide you don't like this option, that is fine, just simply put your shoes on first when you enter T1. No socks! This makes it much easier and faster! Also make sure you have already loaded your bike with the food and fluids that you will need for the bike portion of the event. Pack it, but realize less is more. Take only what you're going to need.

Get Rid of the Laces - Stop trying to tie your shoes! Get some elastic speed laces. These are much easier and more convenient. Some articles out there suggest that having speed laces can save you up to 15 seconds. I say they can even save you more than that because if the old nylon laces come untied, you're gonna have to stop and tie them, and that is going to take even more time! There are a number of different types of speed laces out there, but I highly recommend EZ Laces, They can be found at this link and most running specialty stores will also carry them. These types of laces also move with your foot, which is something that nylon laces will not do.

So there ya go. If you're not already using this tips, try them. What do you have to lose? In fact, they might actually help you win!     


Wednesday, May 8, 2013

Keeping Fit on the Road
By Mike Manning

In a perfect world, you'd be able to perfectly arrange the 24 hours in a day, the seven sets of them in a week, and the 52 sets of weeks in a year to fit your exercise regimen. You'd be able to perfectly fin in your workout at lunch or during the down time you inevitably find at some point on your schedule. But life has a certain affinity for disrupting plans. Sometimes we can't foresee what we're going to be doing in the later part of our fitness schedule. Or, for that case, where' we're going to be.

This is why you need to be prepared for the inevitability of performing your fitness routine while traveling. That's not to speak literally of course. No one's expecting you to do crunches while you're sitting on a plane. But say you have to travel for work or you have the funds for an unexpected vacation. How are you going to keep your fitness routine intact while you're traveling all over the place? Here are a few tips on how to do just that.

1) Don't Settle for Junk:
More likely than not, there isn't going to be enough time to prepare a delicious home-made meal while you're traveling. With the prevalence of fast food locations, it may seem like you're doomed to fail. However, this isn't so. You can opt to eat healthier options instead of those loaded with grease and fats. It may seem difficult at first, but it is feasible.

2) Make the Right Hotel Choice:
People all over the nation are starting up on a fitness regimen. Hotel owners are noticing that which can be aptly described as a new fitness boom. Many hotels are more than happy to cater to their guests in the form of a workout space or hotel gym. Many are well furnished and some hotels even have morning runs. Make sure to do some research before booking a hotel in order to take advantage of this trend. On a trip to San Francisco I used a travel reviews site to find all of the best hotels in San Francisco and was able to search reviews on their fitness amenities.

3) Take Advantage of the New Fitness Trends:
There are a number of fitness trends arising in the hospitality industry. Hotels are starting to carry locations for meditation and yoga. The San Francisco airport is offering rooms for people to practice yoga in between flights, and there are more of such programs springing up all the time. Contact the airport you intend to fly out of and see if you can take advantage of any similar programs.