Nissan Personal Achievement

A strong core can help any athelete--runners, cyclists, and triathletes included—deliver more power. And the three moves here can help you develop core strength, fast. So, three times a week (at the end of your usual workout), grab a medicine ball and give them a try.

1. CHOPS Stand with your right foot back, left foot forward, with a slight bend in your front leg. Hold the medicine ball straight out from your body. Bring the ball up above your right shoulder. Then, using a chopping motion (like you are swinging an axe), go from the upper right, across the front of your body, to the lower left in a controlled motion. Do 10 chops (down and back up is 1 rep); repeat on the opposite side with your left foot back and right foot forward.

2. 4-MINUTE MEDICINE BALL CORE DRILL Lay on your back with your knees bent at 90 degrees. Put the medicine ball between your knees, then hold a crunch position for 30 seconds. At 30 seconds, flip over into a forearm plank position, keeping your abs engaged and your body straight (do not let your hips drop). Hold for 30 seconds. Flip back over and repeat. Repeat three more times for four minutes of work. As you get stronger, increase to six minutes.

Biju Thomas' Cinnamon Almond Pancakes are a tasty way to fuel up in the morning.

SERVINGS: 2

PREP TIME: 20 minutes

Made with almond flour, these pancakes are gluten-free and lower in carbs than traditional pancakes. Most groceries now stock almond flour, which is finely ground almonds, in the baking goods aisle or with natural foods (one common brand is Bob's Red Mill). You can make your own using a food processor or blender, but do not grind the nuts too long or you will end up with almond butter!

1 cup almond flour

2 eggs

1/4 cup milk or water

2 tablespoons cooking oil

1 tablespoon honey or agave nectar

a dash each of ground cinnamon and salt

OPTIONAL ADDITIONS:

toasted almonds plain yogurt

1. Mix together all ingredients in a bowl.

2. Place a lightly oiled saute pan over medium-high heat. When pan is hot, pour batter to form pancakes, leaving ample space between each to allow batter to spread.

3. Unlike traditional pancakes, these will not bubble. Watch for the edges to brown, then gently flip over and brown the other side.

4. Serve hot, topped with toasted almonds, yogurt, or fresh fruit.

Makes about 6 pancakes.

SPEED TIP: If you are not concerned about gluten, add ground almonds to your usual packaged pancake mix. Follow package directions from there.

NUTRITION DATA PER SERVING (3 pancakes) Energy 557 cal Fat 47 g Sodium 447 mg Carbs 23 g Fiber 6 g Protein 19 g

The Feed Zone Cookbook by Chef Biju Thomas and Dr. Allen Lim features 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. Try more pre-ride, portable, and post-ride recipes at FeedZoneCookbook.com.

Some days are tough. Work, travel, kids (hey, they need you) can add up to no time left for a workout. Or, that is what you probably think. The truth is, you can squeeze in a workout that hits your major muscle groups, as well as your core. No equipment needed. You might even be able to fit them in before you leave the office. It is okay, nobody is looking.

  Planks and pushups

Spend five minutes alternating between planks and pushups for an intense core (and arm) workout. Just keep your abs tight and tucked, and your breathing steady.

  Split squats

Square your hips, take a big step forward, place your hands on your front thigh, and slowly lower your body until your back knee hovers just above the ground. Do not let your front knee extend past your toes. Push up from the heel of your front foot until your back leg is almost straight, then repeat. Then change legs.

  Side lunges

If you are dreading your next interval workout, you should give a fartlek a try.

Fartlek is Swedish for "speed play," and it describes a less structured way to add speed and intensity to your cardio session. And while it has a reputation for being just for runners, there's no reason it can't be adapted for any type of cardio. The goal is to find various ways to increase intensity throughout a workout.

If you’re looking for a way to strengthen your resolution to run a marathon in 2014, head to Houston for the weekend of January 18 and 19. Why? That’s when 25,000 runners will gather in America’s fourth-largest city for the Chevron Houston Marathon and Half-Marathon. Along with joining the 200,000-plus fans cheering on the runners (some of whom are trying to qualify for the Boston Marathon), you can also enjoy the RunFest Expo that happens throughout the weekend—and spend time with vendors of running gear, sports-team mascots, and much more. Want to do more than watch? There are still plenty of opportunities to volunteer, too. Learn more at www.chevronhoustonmarathon.com

Building core strength—the midsection might that keeps you stabilized and helps you deliver more power—isn’t complicated. The following four-move routine will get you there. You just need to focus on consistency and good form.

 PLANK: Start with your forearms and toes on the floor and tighten your abdominal muscles to keep your body in line from head to heel. Hold for 1 minute.

SIDE PLANK: Lie on your right or left side, feet stacked. Support your body with your forearm, and push up so that your hips are off the ground. Your weight should be supported by your arm and foot. Hold for a minute on each side and focus on not letting your hips sag.

HIP LIFT: Lie on your back with arms at your side, palms down. Raise your legs so your feet point toward the ceiling. Tighten your abs to lift your hips off the floor as though your feet were reaching for a spot on the ceiling. Slowly lower your hips and butt back to the floor. Repeat for 30 seconds to one minute.