Healthful Bites

    14 Feb 2012

    The “Time Flies When You’re On a Run” Treadmill Workout

    Happy Valentine’s Day! I hope you’re all able to enjoy some quality time with loved ones and a few bites of dark chocolate. :)

    Last Wednesday, 8 p.m. rolled around and I hadn’t done anything about the 3.5 miles on my training plan for the day and was feeling a little less-than-motivated. I was a bit tight from the run the day before, but had a restorative yoga session in the books the next day if I knocked this treadmill session out (score one for a motivating, well-organized training plan!). So I threw on the workout clothes waiting for me on the couch—another smart tip to make it simpler to get your workout done—and walked down to the gym.

    Determined to spice up the miles, I plotted my course of action during my quarter-mile warm-up. My run the day before had been a steady pace and the plan called for a run/walk, so I opted to start with slower and longer running intervals and coaxed myself into slightly faster running intervals by making them shorter.

    It’s such a cliche, but about ten minutes in, I had shaken out any of the previous day’s tightness and was feeling great and ready for a challenge. So instead of sticking to 7.2 for the final interval, I cranked up the pace ever-so-slightly with each tenth of a mile until reaching the finish line. Besides shaking up my routing, this plan made the time fly…which is exactly why you should give it a try!

    Adjust the speed to warm-up, recover and cooldown at a pace that feels best for you. Start your running intervals at a medium intensity for you and work up to a medium-hard intensity by the final running segment.

    What tricks do you have to encourage yourself to exercise on days when you are busy or “just don’t feel like it?” 

    Quote to consider this week:

    “Ask yourself: ‘Can I give more?’ The answer is usually: ‘Yes.’” —Paul Tergat, Kenyan professional marathoner

    7 Feb 2012

    Go-To Blogs For Running Inspiration!

    Besides a doable training plan, a solid pair of sneakers and a motivating playlist, I’ve found that gathering inspiration and tips from those who have run before me has been helpful. One of the most abundant sources for “runspiration?” Fellow bloggers!

    There are plenty of half-marathoners among the amazing individuals I previously featured in my blogroll posts (shout-out to Jenn, Madison, Caitlin, Tina, Ashley and Carla!) but I thought I’d highlight a few more motivational athletes whose blogs I turn to on a regular basis for helpful hints. These long-distance ladies also provide a kick in the pants—if they can make 26.2 look like a blast, I can surely knock out 13.1 in a couple months!

    Fit Chick In The City

    • Synopsis: Jess, who went to school for exercise science and is a personal trainer, reviews workout classes, shares playlists and provides exercise tips.
    • Why I love it: Beyond being a general fitness all-star, Jess is an avid racer who is back in training after taking time for injury recovery. Her weekly “Say It, Do It” posts, which encourage reader interaction, are fantastic for accountability.
    • Sample post: The Moment You Felt Like a Real Runner

    Ali On The Run

    • Synopsis: Ali shares her training plans, tips from her awesome running coach and her favorite foods that fuel all of her workouts (she ran more than 160 miles in January alone)!
    • Why I love it: This marathoner is very candid about her runs—including both the good and the bad—and serves it all up with a hefty dose of humor. Plus, her “I Heart Sweat” motto is just plain awesome. I dare you to read more than one of Ali’s posts and not be inspired to lace up your shoes!
    • Sample post: The Things I’m Doing To Become a Better, Stronger, Faster Runner

    Meals and Miles

    • Synopsis: Meghann “can’t imagine a life without running” since she lost 25 pounds a few years ago. A finisher of mud runs, triathlons and everything up to ultramarathons, she is one tough cookie. The habit is all in the family too—Meghann has a super-fit siblings who often make appearances during training and events.
    • Why I love it: Any running blog round-up would not be complete without Meghann, who just got engaged during the Ragnar Relay (an overnight 200-mile team race). So now we get to tag along during her workouts and her wedding planning!
    • Sample post: A New Race Book

    Losing Weight In The City

    • Synopsis: After losing 50 pounds,  Theodora fell in love with running and now shares awesome race recaps along with her general reflections about staying fit and keeping the weight off.
    • Why I love it: It’s a blast to follow along as Theodora breaks PR after PR and rocks her long training runs (which often wrap up at a bagel shop. A carb fan—my kind of girl!).
    • Sample post: 7 Tips To Stay Healthy Even When You’re Busy

    I know I’m missing plenty of fantastic running blogs, so please share your favorites in the comments—especially if it’s yours!

    Quote to consider this week:

    “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for 20 years. There is no test to pass, no license to earn, no membership card to get. You just run.” —John Bingham

    31 Jan 2012

    Confidence-Boosting Half-Marathon Training Playlist

    Running

    As you know, I’m very new to the endurance event training world—beginning this week in fact!—so I can use any advantage I can get. :) So I recently picked out several songs that not only pack motivating beats, but also inspiring lyrics (which complement my weekly “quotes to consider” well!). This 38-minute playlist, which should be about ideal to power me through a four-miler plus a quick warm-up and cooldown, will definitely be playing on repeat!

    Find my complete Confidence-Boosting Half-Marathon Playlist on iTunes, or click on each song below to download them individually.

    Photo courtesy of Flickr user Lululemon Athletica

    Quote to consider this week:

    “The miracle isn’t that I finished. The miracle is that I had the courage to start.” —John Bingham

    24 Jan 2012

    Plotting Out My Half-Marathon Training Plan

    YogaAs I mentioned last week, my half-marathon training starts soon! I’ve consulted several seasoned racers and training programs, and believe I’ve found a schedule that will work well and will have me feeling fairly prepared by race day. (At least as much as possible as someone can be who has never run more than 10 miles in one session before!)

    Right now, here’s the general game plan:

    • Walk/run or run (including one long run): 3 days
    • Low-impact cross training: 1-2 days
    • Rest or yoga/stretching session: 2-3 days

    That may look like a lot of rest for some folks. Why is this so important to include in a workout agenda? To restore your mental and physical energy, to sidestep overuse injuries and to let your muscles heal from any breakdown (you’re doing just that during intense activity—with proper rest the muscles come back stronger). Hal Higdon, racing pro and co-founder of the Road Runners Club of America, thinks rest days are crucial too.

    Training officially kicks off for me next week, so I’ll share more specifics and reflections as I move forward!

    Leading up to the race, I thought it might be fun to sprinkle in motivational quotes, messages and links along the way! Here’s one to get us started:

    “Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” — William Faulkner

    How often do you take rest days?

    17 Jan 2012

    My Latest Fitness Experiment: Running a Half-Marathon!

    My apologies for the longer than planned blogging hiatus. Time ran away with me! But I’m back and here to tell you that something else is running: Me. Eek! As of last Monday, I am signed up to participate in the MORE/FITNESS Half-Marathon on April 15. 

    Since retiring my high school cross country spikes, I’ve been a very inconsistent runner. I discovered that I preferred to do almost any other form of exercise more, so that’s exactly what I did (cycling, DVDs, yoga, interval training classes, you name it). But I decided that it’s time to try to dip my toe back into the running world and give myself a new challenge. I have a sister and many co-workers who have successfully completed halfs, and with their encouragement and support, I thought it might be fun to give it a shot myself now!

    I am going to listen to my body, however, as I’m currently in decent cardiovascular shape but not feeling at my strongest. So if things aren’t going well, I’m going to be honest with myself (and you!) and will plan to try a half again at another time.

    My training officially begins early February, so in the next few weeks I’ll plan to share more about my race history and training plans. I’m thinking that my “Good for you moves” posts, for at least the next few months, will focus on my training, recovery and reflections on the process. I also hope to pass along the most helpful half-marathon resources and tips I stumble upon along the way. Sound OK? Anyone want to join me? :)

    13 Dec 2011

    On the hunt for some holiday gift ideas for fit (or soon-to-be fit) pals or wish list ideas for yourself? Here are five of my favorite tools to help anyone squeeze in a fantastic workout away from the gym. And for those of your playing along at home, these come in handy during my workout videos too!

    • No one likes a sore back or bum during core exercises or slippery feet during yoga, so a mat is a must. I need any help I can get to find my inner “zen” so that’s why I picked this Japanese-inspired option! ($21.98, gaiam.com)
    • Add these to your weight workouts (think: holding it around dumbbell handles and looping it around your front foot in a static lunge) or use them solo for a unique resistance option. Perfect for at home or one the road! Buy an extra and just keep it in your suitcase. ($1.89-$6.03, amazon.com)
    • Sure, you can swap in rags on hard floors or paper plates on carpet, but these make fun gliding workouts a breeze! Make like Apolo Ohno and do some speed skating. ($29.99, valslide.com)
    • Weighted gloves are the perfect fix for a too-large interval between sets of dumbbells, and they add an awesome challenge to a kickboxing routine. ($19.99, shop.cathe.com)

    For more of my favorite gear picks of 2011, click here and here.

    What are you asking Santa for this year?

    Don’t forget you have until Thursday at noon ET to enter to win a Nasoya product of your choice! What are you waiting for?! :)

    6 Dec 2011

    The Home Workout That Improves Your ABCs

    On a frigid day, it’s not very pleasant to head outside for a walk or jog or even scamper to and from the car on the way to the gym! That’s why this home workout is awesome—you can stay warm and since it’s so compact, you can also fit it in nearly any time. And since the holiday season is so busy, it’s a good time to go back to basics—like with your ABCs! I call this my “ABC Workout” because the circuit targets your arms, butt and core.

    Grab a mat and a pair of medium-weight dumbbells, then begin with a brief cardio warm-up (you can jump in imaginary rope if you prefer). After that, hop right into the total body routine:

    • Tricep dips: Sitting on a chair, stair or bench, scoot forward so back is in front of the surface and lower body by bending elbows to nearly 90 degrees. Use arms to lift body back to the raised position and repeat.
    • Side-to-side squats: Squat down and propelling off both feet, jump to the left over an imaginary line, landing lightly without jarring knees and lowering into a squat again. Jump back over the imaginary line to return to start and continue jumping to the left and right.
    • Plank: Hold body at the top of a push-up position on hands and toes with shoulders over wrists. If it’s too difficult, lower to knees.
    • Two-count push-ups: From the plank position on either knees on toes, lower chest nearly to floor, bending elbows slowly while counting to two. Straighten arms to lift back up while counting to two; repeat.
    • Four corners lunges: With weight on left leg, lunge forward on right, then lunge to the right, to the back and lastly diagonally behind the left foot to a curtsy lunge. Continue for 30 seconds, switch legs and repeat.
    • Reverse crunches: Lie on back with hands behind head and with feet raised and knees bent and raised at 90 degrees. Lift hips up so glutes leave the floor. Lower and repeat.
    • Curl and press: Hold a pair of dumbbells at sides with palms forward (water bottles or cans can sub here!) and curl weights up nearly to shoulders. While lifting weights overhead into a shoulder press, rotate wrists so palms again face forward. Reverse the motion and repeat.
    • Bridges: Lie on back with hands resting at sides. Lift hips up toward ceiling, lower back to floor and repeat.
    • Bicycle crunches: Continue on floor and place hands behind head, elbows pointed to opposite walls. Alternate bringing left elbow and right knee to nearly meet above your stomach, then right elbow and left knee.
    • Uppercut punches: While holding a semi-squat, alternate punching in a “U” shape with your right fist toward your left shoulder; then with the left fist toward right shoulder. Turn and drive through your hips to power the punch.
    • All-angles kicks: With weight on left leg, kick forward with right, then kick to the back, then to the right side. Continue front, back and side kicks for 30 seconds; switch legs and repeat.
    • Knee to elbow plank: Holding plank and keeping body still from hips and above, alternate bringing right knee out toward right elbow, then left knee out toward left elbow.

    Where is your favorite workout locale?

    22 Nov 2011

    Timesaving Treadmill Workout (Just in Time for the Holidays!)

    This time of year more than ever, many of us are searching for ways to carve out a few extra minutes in each day. One way to do so? Condensing your workouts by ramping up the intensity so you can get the same sweat in less time. This week’s treadmill workout requires you to pick up the speed a bit more than past plans, but that means you’ll be done sooner—more time for shopping, schmoozing or snoozing, right? If you need a little extra talking into it, simply tell yourself that you just need to make it through five sprints.

    Please adjust the pace so that it’s a challenge for you, but at a speed where you don’t have to worry about flying off the back of the machine!

    Now that we squeezed in that speedy workout, I’m off to use that extra time to celebrate Thanksgiving with family and friends. Hope you’re all doing the same! I’ll be unplugging for a bit (meaning a posting hiatus), but will look forward to checking back in with you all after the holiday! By the way, one thing I’m thankful for? All of you!

    15 Nov 2011

    Skipping rest between exercises saves time and boosts your strength in a unique way compared to the traditional weight room rotation! Today’s workout focuses on supersets, which means stacking two or more exercises that challenge the same muscles group in a row with no break in between. I’m sharing a few strength moves for your shoulders and triceps, but this concept can be used for any muscle group! And more good news: skipping rest between sets, like you do with this method, helps to keep your heart rate up (which burns more calories).

    You’ll need a pair of light or medium-weight dumbbells and a bench, chair or step to complete this routine.

    Do you like to take rest breaks during weight training or transition directly from exercise to exercise?

    8 Nov 2011

    Five-Minute Gym-Free Workout

    After weeks of gym cardio workouts, I thought it was time to offer an option for those who prefer to exercise at home, outside—really anywhere that isn’t full of fitness equipment! So here is a fun routine to sneak in on even the busiest of days to get your blood pumping. You could even try it during a couple commercial breaks during your favorite TV show! Or if you have a bit of extra time, repeat this a few times with a quick 60-second breather between sets.

    This whole routine takes about five minutes, but go at your own pace to maintain good form. A quick rundown of the moves:

    • High knees: While standing, alternately raise right knee in front of you to waist-height, then left knee (think of lifting them toward your chest).
    • Jumping jacks: You know the drill—jump feet out into a “v” formation while lifting arms overhead like you’re creating an “x” with your body.
    • Mountain climbers: Beginning in plank position, bring right knee toward chest, then left knee. This is basically like a high knee while balancing on your hands.
    • Prisoner squats: Complete squats with hands behind your head and elbows pointed out perpendicular to the direction of your toes.
    • Push-ups: In plank position on either knees on toes, lower chest nearly to floor while bending elbows; straighten arms to lift back up.
    • Butt kicks: Alternate kicking right heel to right glute, then left heel to left glute.
    • Cross-body punches: While holding a semi-squat, punch diagonally to right side with left arm, then left side with right arm.
    • Rock climbers: Using the same idea as the mountain climbers, lift knees out toward elbows rather than toward chest.
    • Jumping lunges: Add a hop when you switch legs during an alternating lunge. (See a demo here.)
    • Triceps push-ups: With the same push-up concept as above, keep upper arms and elbows close to torso and lower chest down nearly to floor (similar to a chaturanga in yoga). These are a bit more tricky than regular push-ups—there’s no shame in dropping to your knees if you need to!

    Do you have a favorite exercise to challenge yourself with anytime, anywhere?