Posts Tagged ‘Sports’

Get Your Spring Fling On!

March 4, 2011

What are you training for?  Training to lose weight but never seeming to hit your target is frustrating and tedious.  Those same ol’ 5, 10, 30 pounds never seem to go anywhere…ugh!  Stop training for weight loss!  Instead, train for something fun, like the MS Walk this spring, the Urban Dare (I’m doing it and could use another team to beat!)or Grandma’s Marathon in June.  If you follow my blog, you know that I stress, emphasize, and encourage everyone to have a goal.

Sometimes it’s easy:

  • Your cousin’s getting married this summer and you have to wear “that dress”
  • You want to look amazing at your high school reunion
  • You’re newly divorced and looking to get back into the game

If  you’re struggling to create an event for yourself, consider the following:

  • choose a sport each season to avoid repetitive injury
  • take surf (or swimming, tennis, boxing) lessons
  • book a trip to a scantily-clad beach
  • sign up for a race every month
  • find fun in your neighborhood:  pick-up basketball, baseball, etc.

By always having something to look forward to, your workouts will remain inspiring, your body will constantly evolve and that dreaded plateau will become a thing of the past that other people fight against.

Shoot me an email if you need a little help getting motivated.  I assure you I’ll help get you moving!!

Baby, It’s Cold Outside!

December 15, 2010

Shiver me timbers!!!  I can’t believe how cold it is so early in the season!  Many people suffer annually from the winter blues (Seasonal Affective Disorder), children go stir-crazy, get cabin fever and I gain weight.

In the past couple years, however, I have found many ways to combat these unfortunate issues and want to share them with you:

  • If you can’t beat ’em, join ’em. Winter sports weren’t meant to be of the spectator variety.  Learn a new skill!  Take snowboarding lessons, learn how to cross-country ski, sharpen your ice skates or grab a sled and find a hill!
  • Fight with your friends! Organize a snowball fight…or start one by picking up a mound of the white stuff and tossing it at the back of your friend’s head.  You’ll be running for dear life within seconds…hello sprints!
  • Organize that mess, already! Why wait for spring to do the cleaning?  Crank up your favorite music, put on your workout and bust a sweat cleaning your home from the fridge to the closets and everything in between!
  • Clean the sidewalk, buddy! And other whitestuff duties.  Shoveling snow burns 288 calories per hour!
  • What a mallrat! Join the blue-haired ladies strolling circles at the mall.  Hey, at least it’s indoors!

Bang for your Buck: 30-Minute Workouts

November 28, 2010

What’s the most popular cardio machine in the gym?  The treadmill?  Elliptical?  It’s a toss-up.  Human nature always sides with the easiest way out.

How boring is the elliptical?  Ugh.  30 minutes seems like a dreadful eternity…and quite frankly, you might as well be a hamster on a wheel.  If you’re looking to make a change in your body, you must bring your body out of it’s comfort level.  Working at a snail’s pace isn’t going to bring about the change that most people in the gym are seeking.  My advice to someone looking for that major physical change (and beat boredom) is to do exactly what most gym-goers are NOT doing:  Interval Training.

If all you have is 30 minutes to improve your cardiovascular conditioning and burn fat, interval training is the key to success.  Defined as pushing your heart rate  nearly to its limits followed by a more moderate pace several times during a workout, interval training may improve fitness better than steady state work.  In other words, running 3 hilly miles is better than 3 on a flat surface, such as a treadmill.

Take, for instance, the following record-breaker.  Prior to 1982, it was believed to be impossible for the human body to run a mile in less than four minutes.  Using interval training, Sebastian Coe broke the four minute mile (3:47.33) record!   He trained using running intervals at or above the four minute mile pace, interspersed with active recovery; then, gradually reduced the recovery interval until he had removed it completely.

Consider the following:

  • At the gym, choose anything that’s unpopular such as the stepmill, versa climber or the rower.  If it’s popular, it’s probably not good, in my opinion!
  • If you must use the elliptical, choose the ‘interval’ program and pick a few levels higher than you typically would.
  • Keep your hands and arms off of the equipment.  If you cannot perform your intervals without hanging on, it’s too intense for your fitness level.
  • Perform at least five 45-second intervals during a 30-minute workout, increasing your frequency to 10 intervals within 6 weeks.
  • Based on a 140# person, 30 minutes of walking at 4mph burns 163 calories versus interval training which burns 420 calories!!

In addition to lowering cholesterol levels, reducing the risk of heart disease, reigning in metabolic syndrome, and many other health risks, interval training is the gold standard for fat loss and has the most bang for your buck!  Go get it!

On a cautionary note, people with conditions such as heart disease, high blood pressure or arthritis should consult with their physicians prior to commencing this style of high intensity training.