What does your Mini Sergeant do for a workout?
Here's some of yesterday's personal workout action:
Dynamic warmup 5 minutes (included brief stretch)
Shuttle run w/5 soccer cones, 5 mins
5 x 5's:*
Squat thrust w/dumbbell t-stands (5 ea side)
Dumbbell Biceps curls,
Squat w/shoulder press
Overhead triceps extensions
V-sit w/dumbbell rotations (5 ea side)
Egg rolls w/dumbbell shoulder push
*Super-setted each group of two exercises, 5 reps each. Performed as many rounds as possible in 5 minutes followed by one minute active break (treadmill).
Short and sweet. Took about 30 (focused) minutes.
Enjoy.
Tuesday, March 31, 2009
Sunday, March 22, 2009
Intervals or Fartleks?
Since no one was able to make the interval run/walk at Tryon Creek State Park yesterday, I took the opportunity for a solo run. I ended up doing two fartleks and one interval around the Big Fir Trail. As I ended my run (and thinking of you all as I so often do) I thought it would be good to address the difference between intervals and fartleks.
Fartlek (pronounced fahrt-lek) is a Scandinavian word that means "speed play." It is an informal training method that involves intense activity interspersed with low effort. Basically, fartleks are a change in speed for a short and undefined period of time or distance. This allows the runner to experiment, and keep things fresh while increasing performance. You decide when to begin and end your high and low intensity periods based on how you feel (via introspection) or by picking a landmark to race to. Run fast for as long as you can, then recover as long as you need or based on another landmark.
For runners, fartleks are a great way to increase overall speed and self awareness. Walkers who want to begin running can use fartleks by running as long as possible then walking for recovery.
Intervals, on the other hand, are more formal in that they are timed. Periods of high and low intensity have definite start and end times. Runners should build a foundation of easy paced, continuous running for 30-60 minutes before doing intervals, or speed work. Walkers transitioning into running can use intervals to increase their time spent running versus time spent walking.
Ratios for intervals generally begin at 30 to 60 seconds with a 30 second to 1 minute recovery time. On the high end, it is not recommended to do intervals lasting longer than 5 minutes since the goal is to push your anaerobic threshold (in simple terms, pushing your maximum and out of breath).
Check out these websites for more info:
www.coolrunning.com
www.slowtwitch.com
www.runnersworld.com
Keep moving, keep learning!
Thursday, March 5, 2009
Workout of the Week
We forget that every good that is worth possessing must be paid for in strokes of daily effort. "William James"
Warm up x 3: Jump rope x 100, 10 prisoner squats, 10 push-ups, 10 pull-ups, dynamic stretch
2-3 rounds for time:
10 Burpees
10 Fwd/bwd lunge
10 T-stand pushups
10 Combo: 2 situps/5 crunches
Post - Cool down/flexibility stretching
Warm up x 3: Jump rope x 100, 10 prisoner squats, 10 push-ups, 10 pull-ups, dynamic stretch
2-3 rounds for time:
10 Burpees
10 Fwd/bwd lunge
10 T-stand pushups
10 Combo: 2 situps/5 crunches
Post - Cool down/flexibility stretching
Monday, March 2, 2009
Our Favorite Belly-Slimming Super Foods
1. Steel cut oatmeal. Fiber rich and filling, add berries for a great start in the morning. Tip: takes a little longer to cook than regular rolled oats so prepare a few serving to store in the fridge.
2. Bananas. Just turned yellow, not over-ripe. High in potassium, they're perfect for increasing your blood sugar immediately after your workout. Eat alone for a quick pick-me-up or add some protein with a low sugar almond butter.
3. Wild salmon. Flavorful, high in protein and healthy fats. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease belly fat.
4. Blueberries, grapefruit, strawberries, apples, pomegranates. From antioxidants to fiber these nutrient dense fruits are great as morning breakfast additions or healthy snacks. Pomegranates and blueberries are fun popcorn alternatives on movie night.
5. Tuna (white meat packed in water). A bodybuilding staple for good reason: high in omega-3 fatty acids and protein, low in fat. Omega-3's are also provide an array of cardiovascular benefits such as improved HDL to LDL ratio and decreased inflammation.
6. Olive oil. Generally all oils have 100 calories per serving regardless type. In addition to adding unique flavor, however, this Mediterranean diet staple offers protection against heart disease by controlling "bad" LDL cholesterol and raising "good" HDL cholesterol levels. It also lowers the risk of certain cancers.
7. Sweet potatoes. A filling alternative to white potatoes, high in potassium with a relatively low gylcemic index. They also contain unique root proteins with potent antioxidant and anti-inflammatory effects.
8. Leafy green vegetables (ie. spinach & romaine lettuce). Along with vitamins and minerals, two cups later, you still haven't reached 50 calories.
9. Brown rice. Nutty flavor. High in fiber so it's filling. Low glycemic index.
10. Chicken breast. Lean and filling protein source. Tip: marinate it to increase the flavor and don't overcook it to decrease dryness.
11. Beans (ie. lentils, navy, pinto). Lean and filling protein source high in antioxidants. Pair with brown rice to help complete this protein source.
12. Eggs. A filling protein source, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, according to a study from Louisiana State University.
2. Bananas. Just turned yellow, not over-ripe. High in potassium, they're perfect for increasing your blood sugar immediately after your workout. Eat alone for a quick pick-me-up or add some protein with a low sugar almond butter.
3. Wild salmon. Flavorful, high in protein and healthy fats. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease belly fat.
4. Blueberries, grapefruit, strawberries, apples, pomegranates. From antioxidants to fiber these nutrient dense fruits are great as morning breakfast additions or healthy snacks. Pomegranates and blueberries are fun popcorn alternatives on movie night.
5. Tuna (white meat packed in water). A bodybuilding staple for good reason: high in omega-3 fatty acids and protein, low in fat. Omega-3's are also provide an array of cardiovascular benefits such as improved HDL to LDL ratio and decreased inflammation.
6. Olive oil. Generally all oils have 100 calories per serving regardless type. In addition to adding unique flavor, however, this Mediterranean diet staple offers protection against heart disease by controlling "bad" LDL cholesterol and raising "good" HDL cholesterol levels. It also lowers the risk of certain cancers.
7. Sweet potatoes. A filling alternative to white potatoes, high in potassium with a relatively low gylcemic index. They also contain unique root proteins with potent antioxidant and anti-inflammatory effects.
8. Leafy green vegetables (ie. spinach & romaine lettuce). Along with vitamins and minerals, two cups later, you still haven't reached 50 calories.
9. Brown rice. Nutty flavor. High in fiber so it's filling. Low glycemic index.
10. Chicken breast. Lean and filling protein source. Tip: marinate it to increase the flavor and don't overcook it to decrease dryness.
11. Beans (ie. lentils, navy, pinto). Lean and filling protein source high in antioxidants. Pair with brown rice to help complete this protein source.
12. Eggs. A filling protein source, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, according to a study from Louisiana State University.
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