I really love a good sweat sesh. It's honestly one of my my favorite things and I feel lucky that I have a body that is capable of that kind of [physical activity. That's another topic of discussion that I'll save for a later post...
Anyway, a great style of training that I like to incorporate into my workouts from time to time is tabata intervals! So what are they exactly?
Basically a tabata interval is 20 seconds of a high intensity exercise followed by 10 seconds of rest. You repeat this for a total of 8 sets--this equates to 1 round. So each round ends up equating to 4 minutes. You can do as many rounds as you wish with whatever exercises you desire. Some examples are sprints, pushups, burpees, squats, jump lunges...you get that idea. And you can use how ever many exercises in a single round as you want! The beauty of tabata is that there are so many possibilities to make the workout your own. Total freedom!
In case you want a starting point or a couple ideas for your own tabata sesh, here is the workout I taught in my Circuit Strength class this morning. Remember, 20 seconds on, 10 seconds off :)
Round #1: Round #2: Round #3:
-Bicep curls -Alternating lunges -Lying leg raises
rest rest rest
-Overhead press -Squats -Scissor kicks
rest rest rest
-Bicep curls -Alternating lunges -Lying leg raises
rest rest rest
-Overhead press -Squats -Scissor kicks
rest rest rest
-Bicep curls -Alternating lunges -Lying leg raises
rest rest rest
-Overhead press -Squats -Scissor kicks
rest rest rest
-Bicep curls -Alternating lunges -Lying leg raises
rest rest rest
-Overhead press -Squats -Scissor kicks
Round #4: Round #5:
-Dumbbell punches in squat position -Superman
rest rest
-Upright rows -Plank
rest rest
-Dumbbell punches in squat position -Superman
rest rest
-Upright rows -Plank
rest rest
-Dumbbell punches in squat position -Superman
rest rest
-Upright rows -Plank
rest rest
-Dumbbell punches in squat position -Superman
rest rest
-Upright rows -Plank
Looks lengthy but the whole thing only took about 30 minutes! (minus warm-up and cool-down)
Again, you can use ANY exercises you want. You can definitely make this workout harder...and you can definitely make it easier. Taylor it to your own fitness goals :)
That's all for now. My goal is to start blogging a lot more regularly so stay tuned for more fun health and fitness posts!
What are your favorite tabata workouts?
Friday, July 25, 2014
Saturday, June 28, 2014
Enjoy Your Vacation Without Feeling Guilty
I've been looking forward to our annual summer vacation for months now! Every year my family and I hike it on down to the beach and just CHILL. Like seriously just chill. You will see no bigger beach bums than my mom and I. But I'm not going to lie to you..I've also been secretly dreading this vacation. Why? Because vacation week is the time where I ALWAYS fall off track with my diet and workouts. YES, that IS what vacation is for: taking a break from it all and just relaxing without the guilt. But I always feel like a crummy pile of dog crap when I throw all my worries down the drain and eat whatever the hell I want. This year I am making it a point to not feel that way. So in honor of this years summer vacation to Charleston, South Carolina (I am literally in the big rental van on my way there right now!) I am going to share my tips about how to stay on track all while have a WONDERFUL time with my family.
1. Pack all of your meals for the car ride down.
You won't find me in line at McDonalds for a meal on the go. Nope, no way! Instead I've packed a cooler full of food that I normally eat: chicken breast, turkey sandwiches, veggies, protein bars, etc. I'm saving money and eating nutritious food. It's a win-win! If you're flying instead of driving, airports will allow you to bring your own food on as a carry on! Just make sure you check ahead of time that what you're packing doesn't break any TSA rules :)
2. Cook your family dinners.
Believe me, my family and I love going out to restaurants while we're on vacation. But with the number of people that come along with us, sometimes dining out can be more of a hassle than a luxury. So during the week we cook a lot of our dinners...and we have a ton of fun doing it! We usually blare music, dance around the kitchen and just spend time together. It makes our vacation that much more memorable. And with cooking you have the option of making healthier choices for you AND your family.
3. Stay active.
Yes. Your normal gym routine IS going to get thrown off There really is no way around that. But some gyms around touristy vacation areas do offer week-long passes! And if you're somewhere warm, get up every morning and go for a walk or a run and watch the sun come up. There's honestly no better thing than watching an east coast sun rise. My dad and I plan on getting up every morning and going for a walk on the beach. The point is, if daily exercise is important to you during your vacation, make a point to get it in some way or another. My advice is to do it early in the morning so you're not dreading it the rest of the day!
4. RELAX
That's what a vacation is all about! If worrying about where or when you're gonna workout every single day is going to stress you out, then don't worry about it. There's nothing wrong with taking a few days off...or even a week! Sometimes your body just really needs a break--so why not give it one? Use this time to just BE with your family and enjoy yourself. Normal routine can return on Monday. But for now, make the most of your time off!
5. Indulge.
It is OK to indulge. If you don't, you're just gonna drive yourself insane watching your brother devour that big piece of cheesecake... Every vacation I go on, I make damn sure that I get a scoop (sometimes even 2!) of some homemade hard-dipped ice cream. nothing better, in my opinion! I treat myself, and you should too :)
In the end it's all about finding balance. Whether it's on vacation or in real life, you need to find a good balance between a strict/structured lifestyle and a lifestyle that's a little more carefree. Laugh a lot, stress less and eat well :) don't feel guilty--just relax with the people you care a about!
Xoxo Jess
!
1. Pack all of your meals for the car ride down.
You won't find me in line at McDonalds for a meal on the go. Nope, no way! Instead I've packed a cooler full of food that I normally eat: chicken breast, turkey sandwiches, veggies, protein bars, etc. I'm saving money and eating nutritious food. It's a win-win! If you're flying instead of driving, airports will allow you to bring your own food on as a carry on! Just make sure you check ahead of time that what you're packing doesn't break any TSA rules :)
2. Cook your family dinners.
Believe me, my family and I love going out to restaurants while we're on vacation. But with the number of people that come along with us, sometimes dining out can be more of a hassle than a luxury. So during the week we cook a lot of our dinners...and we have a ton of fun doing it! We usually blare music, dance around the kitchen and just spend time together. It makes our vacation that much more memorable. And with cooking you have the option of making healthier choices for you AND your family.
3. Stay active.
Yes. Your normal gym routine IS going to get thrown off There really is no way around that. But some gyms around touristy vacation areas do offer week-long passes! And if you're somewhere warm, get up every morning and go for a walk or a run and watch the sun come up. There's honestly no better thing than watching an east coast sun rise. My dad and I plan on getting up every morning and going for a walk on the beach. The point is, if daily exercise is important to you during your vacation, make a point to get it in some way or another. My advice is to do it early in the morning so you're not dreading it the rest of the day!
4. RELAX
That's what a vacation is all about! If worrying about where or when you're gonna workout every single day is going to stress you out, then don't worry about it. There's nothing wrong with taking a few days off...or even a week! Sometimes your body just really needs a break--so why not give it one? Use this time to just BE with your family and enjoy yourself. Normal routine can return on Monday. But for now, make the most of your time off!
5. Indulge.
It is OK to indulge. If you don't, you're just gonna drive yourself insane watching your brother devour that big piece of cheesecake... Every vacation I go on, I make damn sure that I get a scoop (sometimes even 2!) of some homemade hard-dipped ice cream. nothing better, in my opinion! I treat myself, and you should too :)
In the end it's all about finding balance. Whether it's on vacation or in real life, you need to find a good balance between a strict/structured lifestyle and a lifestyle that's a little more carefree. Laugh a lot, stress less and eat well :) don't feel guilty--just relax with the people you care a about!
Xoxo Jess
!
Friday, June 6, 2014
Stop Feeling Intimidated in the Gym!
1. Leave Your Ego at the Door
A big thing that keeps people from regularly going to the gym is the judgment and stares they think they'll get when they exercise. News flash: what makes you think gym-goers are so interested in what you're doing? They're just like you, trying to get a good sweat session in and become a better, healthier version of themselves. If you ask anybody working out at the gym what is more important to them: a random stranger or a solid workout, I guarantee they'll go with the workout. While it may look like people are staring, they're probably more focused on getting their reps and sets in than anything else.
When you walk through those gym doors, your mindset has to change. Why do you think people are gonna judge you? Probably because you judge others, yourself. Go in there focusing on becoming a better YOU and everyone else in that gym won't matter.
2. Google
Many, many times I've stopped right in the middle of the gym floor staring at a pice of equipment thinking, "uhhhh...where do my feet go?....What am I supposed to do with my hands?" There are so many weight and cardio machines lying around that it's damn near impossible to know how to use each one or what muscles are being worked. My advice to you is this: GOOGLE IT. But before you google it, have a workout already prepared. (You can find workouts all over the internet. My favorites places are bodybuilding.com, pinterest.com, and fitnessrxwomen.com) If there is a movement in the workout that you don't know how to perform, that's when good ol' google comes in handy. Tons of sights will come up, but what I usually do is go to google images to see exactly how it's performed. If you want detailed instructions, bodybuilding.com is an EXCELLENT resource for this. You can even check out youtube.com for videos of people performing the exercise.
3. Gym Swag
Nothing makes me feel more confident than some brand-spankin new gym gear. I'm talking anything from new Nikes, a sports bra, cute tights, even a new pair of slick-lookin socks! I suppose it just makes me feel like a bad ass. And when I feel like a bad ass, I wanna train like a bad ass. Which ultimately leads to a great workout. Getting comfortable in the gym is all about confidence. And if it takes a new pair of running shorts to give you a little boost, then so be it!
4. Headphones On, World Off
For me, music is everything when I want a good workout. I honestly don't think I could get through any type of workout without it...especially cardio. If you've got songs that pump you up and make you nothing short of happy, put them on a playlist and zone out. A bad ass playlist will keep you focused on the workout, and you'll be less worried about everyone and everything going on around you.
There was a solid month where I would workout to nothing but Beyonce's latest album. (Partition, anyone? That song made me wanna bust out every rep like it was my last!) A great tool that I use is the 8tracks app. You can find playlists for any genre, event, or mood that you're feeling. They even have specific playlists for when you workout!
_________________________________________________________________________________
The biggest thing I can stress is this: don't quit. No matter what you do, DO NOT QUIT. Yes, it's gonna seem scary at first, but I promise you it WILL get easier. We all started at the bottom. No one was born with the knowledge to kill it at the gym on day 1. No one's an expert. And in no way, shape or form am I saying that I'm an expert. I still struggle with intimidation at the gym to this very day! But I never quit. And with practice, persistence, and new knowledge I became more comfortable in the gym setting, more comfortable with the weights, and most importantly, more comfortable in my own body.
Go to the gym, learn new things, and get better. It's as simple as that! There's absolutely nothing to be embarrassed about because in reality, we're all there for the same reason: to be better and healthier versions of ourselves! When you realize that, that's when it'll get easier :)
As always feel free to drop a comment with questions, tips or even a compliment! I appreciate all feedback!
xo Jess
Friday, May 23, 2014
Memorial Weekend Bootcamp!
Today at my internship I taught my first bootcamp class. Not gonna lie, I had been nervous about doing this since I found out on Monday that I was teaching! But I have taken my fair share of group fitness classes, so I didn't feel completely unprepared. Turns out, the class went fantastically! I ended up with a full class, and at the end everyone was telling me how great and challenging the workout was. Honestly, no better feeling than that. :)
What's so great about a bootcamp class? It incorporates both cardio AND resistance training! In a matter of only 45 minutes, you are getting the best of both worlds along with a killer calorie burn. What's not to love?!
Another great thing about a bootcamp class is that you really don't need to be in a group fitness class setting to get the benefits from it. Sure, having someone tell you what to do while still encouraging you to keep pushing is a great motivator when doing a workout. But all you really need is the right equipment!
What you need:
-a timer
-yoga mat
-dumbbells
-medicine ball (optional)
-2 paper plates (Weird, but I'll explain this!)
The workout:
Warm-Up:
- :30 jumping jacks
- :30 high knees
- :30 butt kickers
- :15 jumping jacks
- :15 high knees
- :15 butt kickers
- :15 arm circles
- :15 trunk twists
Circuit #1:
1) 1:00 Med. ball forward chops
:20 rest
2) 1:00 Med. ball side chops (switch sides at :30)
:20 rest
3) 1:00 Med. ball chest press to shoulder press
:20 rest
4) 1:00 Squat w/ med. ball toss
:20 rest
5) 1:00 Lunges w/ med. ball pass under leg
:20 rest
6) 1:00 Med. ball Russian twist
:20 rest
7) 1:00 Push Up passing med. ball back & forth w/ hands
:20 rest
REPEAT CIRCUIT
Circuit #2:
1) :20 Mountain Climbers w/ paper plates*// :20 plank
:20 rest
2) 1:00 each leg Donkey Kicks w/ Dumbbell tucked behind knee (switch legs at :30)
:20 rest
3) :20 Plank Jacks w/ paper plates*// :20 plank
:20 rest
4) 1:00 Bicep curls balancing on butt, feet off the ground
:20 rest
5) :20 Knee to elbow w/ paper plates*// :20 plank
:20 rest
6)1:00 Dumbbell punches in squat position
:20 rest
7) Pikes w/ paper plates// :20 plank
:20 rest
8) :30 Superman
:20 rest
REPEAT CIRCUIT
*What in the world are the paper plates for?! Well I'll tell ya! For these exercises you will start in plank position. Place the paper plates underneath your feet and take it into mountain climbers (or plank jacks, knee to elbow, pikes, etc.) The paper plates will allow your feet to slide, causing you to work your core and your legs a whole lot more in order to keep the movement nice and controlled. Remember to keep your core nice and tight and that back as straight as possible. No butts in the air!
What's so great about a bootcamp class? It incorporates both cardio AND resistance training! In a matter of only 45 minutes, you are getting the best of both worlds along with a killer calorie burn. What's not to love?!
Another great thing about a bootcamp class is that you really don't need to be in a group fitness class setting to get the benefits from it. Sure, having someone tell you what to do while still encouraging you to keep pushing is a great motivator when doing a workout. But all you really need is the right equipment!
What you need:
-a timer
-yoga mat
-dumbbells
-medicine ball (optional)
-2 paper plates (Weird, but I'll explain this!)
The workout:
Warm-Up:
- :30 jumping jacks
- :30 high knees
- :30 butt kickers
- :15 jumping jacks
- :15 high knees
- :15 butt kickers
- :15 arm circles
- :15 trunk twists
Circuit #1:
1) 1:00 Med. ball forward chops
:20 rest
2) 1:00 Med. ball side chops (switch sides at :30)
:20 rest
3) 1:00 Med. ball chest press to shoulder press
:20 rest
4) 1:00 Squat w/ med. ball toss
:20 rest
5) 1:00 Lunges w/ med. ball pass under leg
:20 rest
6) 1:00 Med. ball Russian twist
:20 rest
7) 1:00 Push Up passing med. ball back & forth w/ hands
:20 rest
REPEAT CIRCUIT
Circuit #2:
1) :20 Mountain Climbers w/ paper plates*// :20 plank
:20 rest
2) 1:00 each leg Donkey Kicks w/ Dumbbell tucked behind knee (switch legs at :30)
:20 rest
3) :20 Plank Jacks w/ paper plates*// :20 plank
:20 rest
4) 1:00 Bicep curls balancing on butt, feet off the ground
:20 rest
5) :20 Knee to elbow w/ paper plates*// :20 plank
:20 rest
6)1:00 Dumbbell punches in squat position
:20 rest
7) Pikes w/ paper plates// :20 plank
:20 rest
8) :30 Superman
:20 rest
REPEAT CIRCUIT
*What in the world are the paper plates for?! Well I'll tell ya! For these exercises you will start in plank position. Place the paper plates underneath your feet and take it into mountain climbers (or plank jacks, knee to elbow, pikes, etc.) The paper plates will allow your feet to slide, causing you to work your core and your legs a whole lot more in order to keep the movement nice and controlled. Remember to keep your core nice and tight and that back as straight as possible. No butts in the air!
Mountain climbers w/slides (paper plates)
Image from http://www.fitbie.com/exercise/ab-exercise
For the first circuit I also wrote that the medicine ball was optional because you could totally use a dumbbell to perform those exercises!
If you're not sure how to perform some of the movements, google them or ask in a comment below and I will do my best to clarify! :)
I hope everyone has a safe and fun-filled Memorial Holiday! Enjoy it, and don't forget to stay fit and stay healthy!
xo Jess
Monday, May 19, 2014
Training for Your First Marathon
Not sure how much interest there is for a post like this, but since I just finished my second marathon in Cleveland over the weekend, I thought this would be an appropriate topic :)
Running a marathon is not a cake walk. It's tough, both mentally AND physically. Long runs once a week, proper nutrition, adequate sleep--ALL important when preparing for your first race. Here are some tips and pointers that I wanted to share with you to help get you ready for race day!
Give your self at least 3 months
As I mentioned before, a marathon is no walk in the park--especially if you aren't an experienced runner. For me, training for 3 months for my very first marathon was the perfect amount of time. I put in the work for 12 straight weeks and got the results I wanted and then some! If you fully commit yourself for 12 solid weeks and follow your plan to a 'T', I think you'll find you'll be extremely prepared. A great site that I personally use to find a training program is http://www.halhigdon.com/training/51135/Marathon-Training-Guide
Choose an inspirational quote
This may seem like a strange tip, but I have some logic behind it. I trained for my second marathon completely alone--something I do not recommend. But sometimes, for whatever reason, you may not have the option to train with a friend. I found that I needed SOMETHING...ANYTHING to push me through those long runs. So one day I got this brilliant idea to write this great quote that I stumbled upon online: "The
Running a marathon is not a cake walk. It's tough, both mentally AND physically. Long runs once a week, proper nutrition, adequate sleep--ALL important when preparing for your first race. Here are some tips and pointers that I wanted to share with you to help get you ready for race day!
Give your self at least 3 months
As I mentioned before, a marathon is no walk in the park--especially if you aren't an experienced runner. For me, training for 3 months for my very first marathon was the perfect amount of time. I put in the work for 12 straight weeks and got the results I wanted and then some! If you fully commit yourself for 12 solid weeks and follow your plan to a 'T', I think you'll find you'll be extremely prepared. A great site that I personally use to find a training program is http://www.halhigdon.com/training/51135/Marathon-Training-Guide
Choose an inspirational quote
This may seem like a strange tip, but I have some logic behind it. I trained for my second marathon completely alone--something I do not recommend. But sometimes, for whatever reason, you may not have the option to train with a friend. I found that I needed SOMETHING...ANYTHING to push me through those long runs. So one day I got this brilliant idea to write this great quote that I stumbled upon online: "The
long run is what puts the tiger in the cat." Seems so silly! But let me tell you, repeating this quote to myself pushed me through a 20 miler that day. Running is a mental game, and sometimes you just have to do crazy things to strengthen your mentality. Every long run after that, I found a quote that spoke to me, wrote it on my hand, and said it out loud when my body wanted to give up.
Train with a buddy/team
As I mentioned before, I trained for my second marathon alone. Let me just stress right now, the importance of accountability, folks. Waking up at 6 AM for those long miles becomes extremely difficult when it's just you and the pavement, and the only one relying on you is...you. But when you have a buddy, you're both counting on each other to show up, push each other through those miles and get it done. It's also more fun with someone else. Running together gives you a chance to catch up and tell stories, or even get to know someone if you're training with a new friend. Great friendships are made through running and I can personally attest to this. I'm sure you could find teams or running clubs in your area that allow you to train together and make friends while doing so!
Pick a race in an area you are familiar with
Of the 2 marathons I have completed, I can honestly say both were complete opposites. I think a big part of this was due to location. My first marathon was the Columbus Marathon for Nationwide Children's Hospital in Columbus, Ohio--the city I've lived in for 4 years. The second was the Rite Aid Cleveland Marathon--a city I've only visited a handful of times. This truly made a difference. The Columbus course took me all over town--downtown past the bars I sometimes visit, all over the Ohio State University Campus (my college), around the football stadium and even past the street I lived on. The feeling of running through a place I had become so familiar with was so comforting and made the race fun for me. Yeah, that's right, I had FUN running 26.2 miles. I even saw familiar faces in the crowds of cheering fans and volunteers. Boy, did that light a fire under my butt! In Cleveland I didn't see a single person I knew (except for my mom and aunt at mile 24, but by then I was completely checked out.) I also was so foreign to the area that I didn't really know what to expect from one mile to the next--which could be exciting for some, but it just didn't do it for me. I like to know my surroundings.
Make a kick ass playlist
Never underestimate the power of a kick ass playlist. Think about it this way: you're exhausted, muscles are aching and you just passed mile 20. You still have 6.2 miles to go and there are probably gonna be a few hills along the way. All you wanna do is QUIT (that awful "Q" word.) But then, all of a sudden through the small ear buds of your headphones you hear that fast paced rhythm of your favorite song with a killer down beat. For those few minutes you actually forget about the pain as your feet become so in sync with the music. Seems crazy, but like I said: distance running is a mental sport. You gotta do whatever it is that works for you to get your mindset working right. When I heard "My Body" by Young the Giant at mile 23, my pace sped up about 30 seconds!
For that song it wasn't just the beat that got me moving, it was the lyrics, too! They were just screaming at me to keep going. Find songs that not only pump you up with the rhythm, but also motivate and inspire you with the words and meaning of the song.
Incorporate weights into your training
Weights, weights, weights: one of the most important aspects of running a strong race that I think is so often forgotten and neglected. A common problem I see with runners, myself included, is shin splints. This is often caused by muscle imbalances--usually when your calves are stronger than your anterior leg muscles (mores specifically, the tibialis anterior). Strengthening these muscles with weight training can both prevent and correct these injuries.
Not only can weight training prevent injury, but it can also IMPROVE your running. In a study published in 2008, an intervention was conducted in which a group of well-trained runners performed half-squats; 4 sets of 4 repetitions at maximum 3 times a week for 8 weeks. The study found that these runners improved their time to exhaustion at maximal aerobic speed by 23.1%! This basically means that the runners could go their hardest for a longer period of time.
Runners World has a great article on the topic: http://www.runnersworld.com/race-training/run-stronger-run-longer-how-strength-training-benefits-runners
I have been bugging my mom for ages to start weight training, so maybe after she reads this she'll finally succumb to all my peer pressure :P
Foam Roll
Deep beneath your skeletal muscle is a tissue called myofascial tissue. This, along with skeletal muscle, can become tight and bunched from countless miles. Use a foam roller to break up this tissue--AKA myofascial release.
Another common injury in runners is the IT band. It runs down the side of your hip and attaches underneath the outside of your knee. This is another scenario in which muscle imbalance is usually the problem. In this case, the quads are stronger than the glutes. Since the glutes are unable to support the load of--let's say a mostly downhill run--the IT band kicks in and pulls tighter across the knee causing pain along the outside of the knee. Another IT band injury could also be explained by heel-striking; striking the ground with your heel as your run as opposed to the ball of your foot. Here's a great article I referenced to regarding the IT Band and runners. Check out this link for great foam rolling exercises to break up that muscle tissue and release tension! I usually foam roll about twice a week to keep my legs feeling fresh.
Carb-up!
This is a common, sometimes joked about, routine that distance runners often experience: carbing up before race day! Lots of people carbo-load before a big event, but do you know why?
A study conducted in 2009 found that participants in the London Marathon who ate more carbs the day before the race ran faster than those who ate fewer carbs. The study also found that those who ate more carbs maintained their pace after mile 18 (the infamous "wall") whereas those who consumed fewer carbs slowed down. Eating high doses of carbohydrates the day before a race contributes to your body's glycogen stores--its most readily available energy source and what the body relies on when exercising for extended periods of time. Read more on Carbo-loading for marathoners.
Nothing new on race day
My final tip is one that is preached about quite a bit. Come race day you should have already ran in your race day apparel (top, bottoms, undewear, sports bra, hair ties, head bands, socks, hats, gloves, shoes, ALL OF THAT). Trust me, you do not want to be that person at mile 5 who is running in tights with a big whole in the crotch or a brand new pair of shoes that are giving you ankle blisters. Not. Fun. Chafing is also something to look out for, as well. Make sure your clothes don't rub you the wrong way before racing in them--and if chafing is inevitable for you like it is for many people, invest in a chafing stick. It will totally save your life. Also, do not EAT or DRINK anything new before or during your race. This includes what you have for breakfast, and any energy supplements like Chomps or Gu that you might use when you need a boost throughout the race. If you've never used any of these products or foods before your race, there's no telling how your body is going to react to them which can be extremely dangerous! So be smart and give new products a test run in the early stages of your training.
3:58:26!!
Mom and I post-race
Well, that concludes my Marathon Training post! It is important to understand, as readers, that I am not a doctor, nutritionist, dietician, etc. I am merely a college student writing from experience! If you are interested in training for a marathon, half marathon, or any type of race I would suggest you consult your doctor before doing so!
As always, feel free to comment :)
Train with a buddy/team
As I mentioned before, I trained for my second marathon alone. Let me just stress right now, the importance of accountability, folks. Waking up at 6 AM for those long miles becomes extremely difficult when it's just you and the pavement, and the only one relying on you is...you. But when you have a buddy, you're both counting on each other to show up, push each other through those miles and get it done. It's also more fun with someone else. Running together gives you a chance to catch up and tell stories, or even get to know someone if you're training with a new friend. Great friendships are made through running and I can personally attest to this. I'm sure you could find teams or running clubs in your area that allow you to train together and make friends while doing so!
Pick a race in an area you are familiar with
Of the 2 marathons I have completed, I can honestly say both were complete opposites. I think a big part of this was due to location. My first marathon was the Columbus Marathon for Nationwide Children's Hospital in Columbus, Ohio--the city I've lived in for 4 years. The second was the Rite Aid Cleveland Marathon--a city I've only visited a handful of times. This truly made a difference. The Columbus course took me all over town--downtown past the bars I sometimes visit, all over the Ohio State University Campus (my college), around the football stadium and even past the street I lived on. The feeling of running through a place I had become so familiar with was so comforting and made the race fun for me. Yeah, that's right, I had FUN running 26.2 miles. I even saw familiar faces in the crowds of cheering fans and volunteers. Boy, did that light a fire under my butt! In Cleveland I didn't see a single person I knew (except for my mom and aunt at mile 24, but by then I was completely checked out.) I also was so foreign to the area that I didn't really know what to expect from one mile to the next--which could be exciting for some, but it just didn't do it for me. I like to know my surroundings.
Make a kick ass playlist
Never underestimate the power of a kick ass playlist. Think about it this way: you're exhausted, muscles are aching and you just passed mile 20. You still have 6.2 miles to go and there are probably gonna be a few hills along the way. All you wanna do is QUIT (that awful "Q" word.) But then, all of a sudden through the small ear buds of your headphones you hear that fast paced rhythm of your favorite song with a killer down beat. For those few minutes you actually forget about the pain as your feet become so in sync with the music. Seems crazy, but like I said: distance running is a mental sport. You gotta do whatever it is that works for you to get your mindset working right. When I heard "My Body" by Young the Giant at mile 23, my pace sped up about 30 seconds!
For that song it wasn't just the beat that got me moving, it was the lyrics, too! They were just screaming at me to keep going. Find songs that not only pump you up with the rhythm, but also motivate and inspire you with the words and meaning of the song.
Incorporate weights into your training
Weights, weights, weights: one of the most important aspects of running a strong race that I think is so often forgotten and neglected. A common problem I see with runners, myself included, is shin splints. This is often caused by muscle imbalances--usually when your calves are stronger than your anterior leg muscles (mores specifically, the tibialis anterior). Strengthening these muscles with weight training can both prevent and correct these injuries.
Not only can weight training prevent injury, but it can also IMPROVE your running. In a study published in 2008, an intervention was conducted in which a group of well-trained runners performed half-squats; 4 sets of 4 repetitions at maximum 3 times a week for 8 weeks. The study found that these runners improved their time to exhaustion at maximal aerobic speed by 23.1%! This basically means that the runners could go their hardest for a longer period of time.
Runners World has a great article on the topic: http://www.runnersworld.com/race-training/run-stronger-run-longer-how-strength-training-benefits-runners
I have been bugging my mom for ages to start weight training, so maybe after she reads this she'll finally succumb to all my peer pressure :P
Foam Roll
Deep beneath your skeletal muscle is a tissue called myofascial tissue. This, along with skeletal muscle, can become tight and bunched from countless miles. Use a foam roller to break up this tissue--AKA myofascial release.
Another common injury in runners is the IT band. It runs down the side of your hip and attaches underneath the outside of your knee. This is another scenario in which muscle imbalance is usually the problem. In this case, the quads are stronger than the glutes. Since the glutes are unable to support the load of--let's say a mostly downhill run--the IT band kicks in and pulls tighter across the knee causing pain along the outside of the knee. Another IT band injury could also be explained by heel-striking; striking the ground with your heel as your run as opposed to the ball of your foot. Here's a great article I referenced to regarding the IT Band and runners. Check out this link for great foam rolling exercises to break up that muscle tissue and release tension! I usually foam roll about twice a week to keep my legs feeling fresh.
Carb-up!
This is a common, sometimes joked about, routine that distance runners often experience: carbing up before race day! Lots of people carbo-load before a big event, but do you know why?
A study conducted in 2009 found that participants in the London Marathon who ate more carbs the day before the race ran faster than those who ate fewer carbs. The study also found that those who ate more carbs maintained their pace after mile 18 (the infamous "wall") whereas those who consumed fewer carbs slowed down. Eating high doses of carbohydrates the day before a race contributes to your body's glycogen stores--its most readily available energy source and what the body relies on when exercising for extended periods of time. Read more on Carbo-loading for marathoners.
Nothing new on race day
My final tip is one that is preached about quite a bit. Come race day you should have already ran in your race day apparel (top, bottoms, undewear, sports bra, hair ties, head bands, socks, hats, gloves, shoes, ALL OF THAT). Trust me, you do not want to be that person at mile 5 who is running in tights with a big whole in the crotch or a brand new pair of shoes that are giving you ankle blisters. Not. Fun. Chafing is also something to look out for, as well. Make sure your clothes don't rub you the wrong way before racing in them--and if chafing is inevitable for you like it is for many people, invest in a chafing stick. It will totally save your life. Also, do not EAT or DRINK anything new before or during your race. This includes what you have for breakfast, and any energy supplements like Chomps or Gu that you might use when you need a boost throughout the race. If you've never used any of these products or foods before your race, there's no telling how your body is going to react to them which can be extremely dangerous! So be smart and give new products a test run in the early stages of your training.
Well, that concludes my Marathon Training post! It is important to understand, as readers, that I am not a doctor, nutritionist, dietician, etc. I am merely a college student writing from experience! If you are interested in training for a marathon, half marathon, or any type of race I would suggest you consult your doctor before doing so!
As always, feel free to comment :)
Thursday, May 15, 2014
Protein Pancakes and Worn Out Arms
Being
an avid instagram fitness junkie, I have come across hundreds of
protein pancake/waffle recipes. Vegan, paleo, low carb, sugar-free, you
name it! I've experimented with numerous recipes, but I think I have
finally found my favorite! To make this special protein pancake recipe, I
actually collaborated different recipes and put my own spin on it.
Here's what you need:
- 4 tbsp almond flour
-1 scoop whey protein powder
- 1/4 tsp baking powder
- 1 egg
-1/2 cup egg whites
- skim/almond milk
- stevia and cinnamon to taste
All you do is whip these ingredients together and blend until smooth. In regards to the milk, this should be the last ingredient you add. Slowly add milk to the batter in order to obtain the desired consistency. You really don't need much, maybe a 1/4 cup at most!
This recipe yields about 4 6" pancakes. I make these for myself with the intent of not sharing :P I topped it off with a drizzle of sugar-free pancake syrup.
Macros are as follows:
20 g F
16 g C
51 g P
438 Cals
If you need a whey protein powder suggestion/recommendation, here is mine! Divine Nutrition Isolate Blend in Cinnamon Bun. I also recommend any of their other flavors/blends because this stuff is BOMB. You can purchase a tub here: https://www.divinenutritionproducts.com/
Also had a killer arm workout the other day! 30-45 second rest between each set, 60-90 second between each superset. I've had worn out and fatigued arms all week from this workout! So definitely give this a try if you're looking to feel good and sore afterwards ;)
Arm Workout Yesterday:
4 x 15 DB curls
superset with
4 x 12 bent-over tricep extensions
4 x 10 seated DB hammer curls
superset with
4 x 12 seated DB overhead tricep extensions
4 x 7-7-7s
superset with
4 x 15 tricep dips on bench
4 x 12 bicep curls cable curls with straight bar
superset with
4 x 12 tricep extensions with straight bar
Rope pull machine
set at level 5, 30 seconds pulling down, 30 seconds pulling up, rest
repeat for total of 5 minutes
I'm just getting started on this blog thing, so definitely shoot me a comment with suggestions, critiques, questions, or even compliments if you think I deserve them! :)
Here's what you need:
- 4 tbsp almond flour
-1 scoop whey protein powder
- 1/4 tsp baking powder
- 1 egg
-1/2 cup egg whites
- skim/almond milk
- stevia and cinnamon to taste
All you do is whip these ingredients together and blend until smooth. In regards to the milk, this should be the last ingredient you add. Slowly add milk to the batter in order to obtain the desired consistency. You really don't need much, maybe a 1/4 cup at most!
This recipe yields about 4 6" pancakes. I make these for myself with the intent of not sharing :P I topped it off with a drizzle of sugar-free pancake syrup.
Macros are as follows:
20 g F
16 g C
51 g P
438 Cals
If you need a whey protein powder suggestion/recommendation, here is mine! Divine Nutrition Isolate Blend in Cinnamon Bun. I also recommend any of their other flavors/blends because this stuff is BOMB. You can purchase a tub here: https://www.divinenutritionproducts.com/
Also had a killer arm workout the other day! 30-45 second rest between each set, 60-90 second between each superset. I've had worn out and fatigued arms all week from this workout! So definitely give this a try if you're looking to feel good and sore afterwards ;)
Arm Workout Yesterday:
4 x 15 DB curls
superset with
4 x 12 bent-over tricep extensions
4 x 10 seated DB hammer curls
superset with
4 x 12 seated DB overhead tricep extensions
4 x 7-7-7s
superset with
4 x 15 tricep dips on bench
4 x 12 bicep curls cable curls with straight bar
superset with
4 x 12 tricep extensions with straight bar
Rope pull machine
set at level 5, 30 seconds pulling down, 30 seconds pulling up, rest
repeat for total of 5 minutes
I'm just getting started on this blog thing, so definitely shoot me a comment with suggestions, critiques, questions, or even compliments if you think I deserve them! :)
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