Walk it Out Wednesday

I hear all the time that “I don’t have a gym” or “I can’t run” …blah blah blah “I don’t workout” !! Here is a workout for all you “I don’t workouters!”

This workout is going to take a lunch time walk to a whole new level… All you need is yourself, some shoes, a watch, and a safe place to walk. This workout will take 30min, including warm up and cool down. I will break it down by the minute for you.

Minutes 1-4:59 — leisurely walk. Just get yourself moving.

Minutes 5-6:59 — pick up the pace a little. Should be a brisk walking pace that you should be able to maintain for a while. Make sure your arms are pumping. I will refer to this as your base pace.

Minutes 7-7:59 — high knee walk. Bring your knees up as high as you can towards your chest. This should be done somewhere between leisurely pace and base pace.

Minutes 8-12:59 — base pace.

Minutes 13-13:59 — walking butt kickers. Stretch out those quads and gain a little range of motion. You will be kicking your heels to your butt as you walk. Should be done at the same pace as the high knees.

Minutes 14-17:59 — base pace.

Minutes 18-18:59 — side step right. Turn to the side and take large steps leading with your right leg. Be sure not to cross your legs as you do not want to get tripped up. This will work on some hip strength.

Minutes 19-22:59 — base pace.

Minutes 23-23:59 — side step left. Turn the other way and lead with your left leg.

Minutes 24-27:59 — base pace.

Minutes 28-28:59 — leisurely pace.

Minutes 29-30 — stretching. Touch your toes for 20 seconds. Be sure not bounce. Deep breathing with arms extending towards the sky for 20 seconds opening up your abdomen. 20 seconds gentle twisting to each side.

FINISHED!!

So how does that sounds? Not too bad? Let me know if you decide to give it a try! Have a great “walk it out” Wednesday! 🙂

Road Safey

Now that spring is in the air and many runners and bikers are leaving the gym to hit the roads it is important to keep in mind safety. Here are somethings to keep in mind as not only a runner or biker but also a driver.

1. This first one is for runners and bikers… TAKE THE HEADPHONES OUT!!! You need to be able to hear what’s going on around you especially if you are in a semi dark or high traffic area. If you must wear them, only wear one and keep the volume low.

2. Bikers, wear your helmet and buckle it too. Sounds silly to have to say but I see all too frequently bikers without helmets. Remember, it could save your life.

3. Runners, although we all know the asphalt is softer and better on our joints, get on the sidewalk and stop playing chicken with the cars.

4. Runners, even on the sidewalk, run facing on coming traffic. You want to be able to see if someone is coming right towards you.

5. DRIVERS, share the road with bikers. A person on a bike has just as much right to use the road as you do in your car. Also, bikes aren’t allowed on the sidewalk so please don’t yell “get on the sidewalk” to us.

6. DRIVERS, you must have 3ft of clearance to pass a biker by law. Please don’t clip us with your mirror. Also, please don’t pass if going around a curve, you need to be able to see on-coming traffic to avoid swerving into the biker that you are passing.

7. Bikers and runners, if it is going to be dark at any point in your run, wear light colored clothing and reflectors.

8. Bikers, do not ride on the yellow line. Ride 6in to a foot inside the line. This will hopefully make you more visible to drivers and less likely for them to push you off the road.

9. Bikers and runners, use the buddy system (especially on a bike, 2 people are much more visible than a single rider)! Although this isn’t always possible to have someone out there with you, always let someone know your exact route. If possible, also bring your cell phone.

10. Always have ID on you. A RoadID wrist band is a great way to carry this. Incase of an emergency this can save you life.

11. DRIVERS, watch for runners in cross walks. They have the right of way.

12. Runners, cross at cross walks and make sure the drivers that are looking to turn right see you. Don’t cross until they acknowledge you.

13. RUNNERS, BIKERS, & DRIVERS… pay attention and look out for one another. This is the best way for us all to remain safe out there.

I hope you enjoy the start of this warm weather and happy SAFE running and biking!

Making the Jump, 13.1 to 26.2

I have quite a few friends who are thinking they are about ready to make the jump from 13.1 to 26.2 and I have received numerous questions from them so I wanted to answer those questions in one place for all of you…

1. Can I do it [complete 26.2miles]?
Yes you can! If you put your mind to it and the miles of training in, you most certainly can get across that finish line.

2. Should I run all 26.2miles before race day?
No, it isn’t necessary. Most people will train to about 20-22miles. I personally like to go to 22.

3. Do you have any training plans you like to use?
I do not have a specific one I like to use but the general format I like to follow is:

Monday — Cross Train (swim or bike) & Strength Training (generally all bodyweight exercises)
Tuesday — Mid Distance Run (4-8mile range)
Wednesday — Long Mid Distance Run (6-10mile range)
Thursday — Speed Work or Hills (3-5mile range)
Friday — Short Run (2-4mile range)
Saturday — Long Run (13-22mile range)
Sunday — Short (1-2miles) or Off Day

I tend to increase my milage weekly with every 4th week being a down week (my milage drops for a week allowing for recovery).

4. Any “special” gear that you really like?

I have 4 pieces that I really like. The first one is a good fitting sports bra. Trust me ladies, you get what you pay for in this category. I have found that Nike (medium and high impact) and Under Armor are the best ones for me. A GPS watch. I have a Garmin and I feel like my training dramatically changed once I was aware of my milage. Compression Socks. My feet swell terribly so I have found when I wear these the swelling ins’t nearly as bad. Body Glide. There is nothing worse than chaffing. I put this stuff everywhere and it has defiantly been a life saver.

5. People talk about “hitting a wall” what is that?

This is an imaginary wall that many runners will hit between miles 18 and 22. This is the point where you feel like you can’t go any further and everything hurts. Yes, the pain is real but you knew that was part of it when you committed to running this event. Stay mentally tough, maybe take some fuel, and you can get though it. I tend to play games at this point with myself. I will pick spots ahead of me and run to them, then pick another to walk to, going back and forth until I find my stride again.

6. Do you eat while running?

Yes I do and this is something you must experiment with. I take 3Gu (one at hour 1, 1 at hour 2, and one at hour 3) and will take whatever the sports drink is (assuming it has no milk product in it) about every other water station starting at mile 6 or 8. Try to take the Gu (or whatever your fuel choice is) as you are approaching the water station… they don’t always go down super easy.

7. Any Tips for Race Day?

Have a plan. Know what you are going to do for your warm-up. Know when you are going to take fuel. Have three goals (best case, content with, and worst case).
Have fun. You are joining part of the 2% of the population just by starting the race. Have fun with it and allow your plan to be flexible.
Don’t start out too hard. They will normally line you up in a corral, be realistic based on your goals and start with the group you want to finish with. Things can change throughout the race but its a good idea to start with those who are going to go your goal pace. (I pick, the I’m content goal for my starting place).
Break up the race. I like to think of it as I am running 2miles 13times. There are generally water stations every 2miles so that is a good mental break before you start your next 2mile rep.
Walk through the water stations. This is about 10-15seconds of pure bliss. I have found by doing this my hamstrings and hips last a lot longer before they start to get tight during the race.
Talk to those around you. People will have great stories and hey, you never know, you may just get hit on (During my 2nd marathon I had a guy that I was going back and forth with passing each other just after we had both “hit the wall”, and at one point he comes up to me and says “you’re beautiful”…trust me I got a little pep in my step at that point. Maybe it’ll happen to you or you can be that inspiration to someone else).

Please let me know if you have any other questions as I am always happy to help! Happy Running!

Nike Training Club

I know I have already raved about this app before but Nike Training Club has to be one of my favorite fitness apps I have ever used. Today, since it was technically my off day but I felt like I needed to do something after all the chips and dips I consumed during the Super Bowl, I did the Arm Definer and Alpha Abs followed by the Full Stretch Guide to cool down (I wanted to avoid cardio and working my legs too hard).

Since I have raved about it so much I wanted to give you some of the pros and cons about the app so you can see if it is right for you.

Pros:

1. All levels welcome. They have beginner, intermediate, and advanced levels.

2. Talks to you the whole time, giving helpful cues and a continuous count down all while allowing you to keep your music playing in the background.

3. A variety of options based on what you are trying to accomplish and the equipment you have available.

4. Gives short video demonstrations to help clarify any confusion about an exercise.

Cons:

1. The cuing isn’t always the same based on who the “instructor” is so at times it may be easy to miss when you’re supposed to switch sides, change directions, etc. during the exercise.

2. For someone who is super new to fitness, it can be a bit overwhelming. There are such a vast the number of options so it could be confusing picking which one to start with. **did notice today that there is a make your plan section so maybe this could help alleviate this issue**

3. Transitions are really quick so it is extremely important to have all your equipment ready before you get started.

If you give it a try let me know what you think and to any of you who have tried it before, what’d you think?

Happy Monday!

Exercising in the Cold

I don’t know about you but these freezing temps and crazy lows with the wind chill has been about enough to put me over the edge when it comes to getting my workouts in. So I wanted to give you some tips on how I manage exercising in these not so great conditions:

1. Dress appropriately. This means layer up. Dress in some form of dry fit, sweat wicking layer on the bottom to help keep you dry, a major part in staying warm. Then add a couple layers to keep your core warm. My favorite top layer is a fleece vest from old navy (see picture below). Next add some warm gloves (get sports gloves, you’ll be happy you did). Finally keep that head warm. I know many of you females don’t like hats so at a minimum wear something to keep your ears warms.

2. If working out indoors fits you better:

– find something good to watch. I have much better luck completing my indoor trainer rides when I put on some action packed movie.

– you can still run with your running partner. Just because you are running inside, run on the treadmills side by side and carry on your conversations as you normally would.

– since running or biking can be a bit of a drag inside, mix it up a little by working in some intervals. For example, instead of a steady 4mile run, do a 1mile easy warm up, then ever quarter of a mile pick it up or slow down alternating each time. Then for your last half mile slow down like you are doing a cool down. This way you are breaking it up into little pieces and it will be easier to get through the whole thing.

What are some tips you have for getting your workouts in during these not so great weather conditions?

Treadmill Workout

I know many of you runners are hating these colder, shorter days and have been pushed to the runners least best friend, the treadmill. Although it is a handy machine, the minutes can seem to drag by. Here is an hour workout (including warmup and cool down) that will hopefully help you to stick to that hour you targeted when you walked into the gym:

10min warm-up:

3.5-4.0 (walk) 5min (5min)

4.5-5.5 (light jog) 5min (10min)

40min main set:

Long Slow Set:

6.0 (very comfortable jog)–5min(15min)

6.5 (comfortable)–4min (19min)

7.0 (could go a while but getting more difficult)–2min (21min)

7.5 (tough but not a sprint, tempo pace)–1min (22min)

7.0–2min (24min)

6.5–4min (28min)

6.0–5min (33min)

7.0–3min (35min)

7.5–2min (37min)

7.0–3min (40min)

6.0–5min (45min)

Quick Speed Set:

6.5– 1min (46min)

8.0 (not an all out sprint but difficult)– 1min (47min)

6.0– 2min (49min)

8.0– 1min (50min)

6.0– 2min (52min)

8.0– 1min (53min)

6.0– 2min (55min)

5min cool down:

4.5-5.5 (light jog)–3min (58min)

3.5-4.0 (walk)– 2min (60min)

*can adjust speeds based on your running ability. This workout is based on someone who typically runs 8:45-9:15min miles. See descriptions of how each speed should feel to vary it up.

**the last numbers in parenthesis are what the time on the treadmill should read …just incase any of you get runners brain like me and can’t do math on the fly 😉

Happy Running!

12 days of Bootcamp!

Good Morning! I hope you are all doing well and staying warm on this beautiful, chilly morning! My day started out great. I got to witness a beautiful sunrise, Christmas Tunes, and ofcourse a room full of sweaty people! I can’t think of what could possibly be better!! Today’s bootcamp was a little out of the ordinary, we “played” 12 Days of Bootcamp…

Day 1: Warm-up (3min)

3min of jogging/dynamic movements

Day 2: Rock Paper Scissors Sprint (2min)

just like normal rock paper scissors but with a twist,

the loser has to turn and sprint and the winner must chase them

Day 3: Lower Body (10min)

This circuit was done for 9continuous minutes and legs were burning for sure!

3x3min each walking lunges, squats, side lunges

Day 4: Simon Says Quick Feet Style (3min)

Keep quick feet the entire time. Left, Right, 180, & 360. For left and right Simon points.

Once out participants have step-ups on the bench till we get down to the winner.

Day 5: Core (3min)

Crazy Ivan (:30min) Superman (:30min)

Russian Twist (:30min) Superman (:30min) Crazy Ivan (:30min)

Day 6: Duck Duck Goose Squats Style (3min)

Those in the circle are to be doing squats the entire time while the tagger is deciding whose “goose”.

Rest is while the chase goes on.

Day 7: Push-Up Challenge (Bring Sally Up) (5min)

Fot those of you who don’t know what the “Bring Sally Up” challenge is check out this video.

I challenge you to give it a try…much more difficult than it looks.

Day 8: Freeze Tag (8min) – 2x4min

Get unfrozen by doing 10 jumping jacks.

Day 9: Crab Soccer with Stability Ball. (8min)—2x4min

Soccer while doing crab walks and kicking a stability ball…talk about some burning arms. Our goals were if the ball hit in the air the wall. We had two teams going opposite directions. 30sec rest for half time.

Day 10: Core (1:30min)

1min plank

Day 11: Race for Your Fate…win or burpee (3min)

Run down to the opposite end and back 3x completing 3 burpees at far end each time. At the end, everyone (except the winner) does 10 burpees together as a group J

Day 12: Cool Down (3min)

About 1min walking to let heart rate come down followed

by about 2min of statch stretching.

I hope everyone had a great time playing this morning and thought it was a fun way to lead into the holiday season! I appreciate all those who came out week after week to my 6:30 bootcamp class. You all have made it worth getting up at 5AM every Tuesday and Thursday this semester! Also glad to see I am not the only one who is a tad bit crazy! 😉 Keep Up the hard work!!

Happy Holidays Bootcampers!!!

Saturday workout

After a week of resting and taking it easy, today I made it back to the gym for a good sweaty workout. I used the Nike Fit Club app to guide my workout. This is a great app since it talks to you and keeps track of time for you. There is even a continuous countdown timer of how long you have left that is super motivating (atleast for me). Also it has a lot of different workouts based on what you are trying to accomplish (get lean, strength, etc.) and has beginner, intermediate, and advanced options.

I chose to do the “Drill Sargent” workout from the intermediate strength section. Although the app does do a warm up and a stretching cool down as apart of the workout, I started out on the elliptical for 5min. This helped to get my heart rate up a little but more importantly it helped wake me up a bit since I was super lazy this morning. For cool down I did the couple min of stretching that the app included but then added a few more of my own.

It felt good to get sweaty and to start working on my offseason goals. On the subject of goals… I worked on my post workout nutrition goal by having a whole wheat English muffin with almond butter and coconut shreds immediately after the workout. It was delicious and hit the spot.

What’d you do for your workout today?

Morning Boot Camp

Yay for getting up before the sun again! That 5am alarm is brutal but getting to teach boot camp makes it all worth it. Today we mixed it up and had 5 rounds of different circuits. The point of this workout is to have as high of intensity as possible taking short breaks when needed. This format worked great for a group fitness class because it could be done at any fitness level since the participant could choose how fast/slow they wanted to complete the exercise and breaks can be taken when necessary (when I say breaks I mean stand for 5-10sec, catch you breath and start again). Here is what todays workout looked like….

This workout can easily be completed in about 55-60min when you include a warm up and cool down. The workout itself, taking 1min rest between rounds takes 45min. I have included a few links below on some of the exercises that may be unfamiliar.

Push-up with row

Lateral Shuffle with torso twist

Happy Working Out!! 🙂

Boot Camp

Rise and Shine Its Boot Camp Time!!

Every Tuesday and Thursday morning I teach a strength and conditioning class at the gym on NC States campus. Getting up at 5am is kind of a drag but when I get there, my participants always make it worth it. Today they had great energy as I took them through 4 10min workouts. A 10min workout is 4min cardio, 3min strength, 2min core, 1min rest. Here is what today’s workout looked like:

It was a tough, sweaty class but the participants did great! I hope they can bring the same kind of energy to Thursday’s class 🙂