Cross-training for runners
Get race-ready with more strength training and less running. This minimalist running plan targets the glutes, legs and core for improved speed and overall strength
By Kat Tancock
View Full Article here on Best Health Magazine:
Plateau Buster Workout
Ok, Thanksgiving indulging has passed, the seasons are changing and some people begin to slow down their outdoor activity. Unfortunately, it is also a time where many begin to become bored of their current exercise routines. Christmas parties and those holiday indulgences of the winter season are not far away. Have a game plan to break out of the rut and set yourself up for success – here’s a routine to help you breakthrough that plateau!
The Dreamer Phase:
- Characterized by ‘thinking’ about getting fit and a true desire to make a change.
- At this phase you may be envious of others who are fit and commonly have excuses, justifications and obstacles that are preventing you from getting started.
- Likely lack the support and/or may not be surrounded by like-minded/health conscious individuals
- In this phase often you have become ‘defined’ by circumstances (i.e. had a baby but never got back into shape, started a new job, failed relationship, or new unhealthy relationship etc.)
- Self reflection/personal evaluation – determine what’s holding you back and what activities interest you.
- Set a benchmark on your fitness level by completing a fitness evaluation
The Doer Phase:
- Key element is action – you start to do what you envision rather than just thinking about it.
- No longer just wishes and dreams about it but searches for exercise solutions, makes the effort, prioritizes and creates momentum
- Commit to realistic weekly routine based on your longer term goals
- Be sure your routine is interest-driven, convenient and realistic
The Plateau Phase:
- Results have come to a halt
- Common stage in any aspect of life
- Not only at a physical plateau but exercise/fitness may have become monotonous – leading to a mental plateau
- Different people have different durations of plateaus
- Need for a kickstart of something fresh, something different to spark interest, inspire action and get you motivated again.
- Nutrition assessment and overhaul
- Change the stimulus of your workout routine (seek a new class, activity or event)
The Breakthrough Phase:
- Characterized by someone who is completely and consistently ‘dialed in’ to the idea of wellness, challenge, personal growth and prioritizing health and fitness.
- There is a true ability to harness the power of the mind, thoughts and therefore actions
- Making a point of challenging yourself mentally and physically.
- Consistently search for inspiration and thrive on challenge that promotes growth
- Completing a monumental event that you have put hard work and training into.
- Setting an event goal
- Training to ‘live the lifestyle’ and experience rather than just goal attainment
Huffing and Puffing
written by Kelly Halket Bodnarchuk
This morning I asked my daughter Kate if she wanted to walk to school to which she replied, “why would we do that?” I responded with, “why wouldn’t we?” Maybe her candid response comes from the fact that in her three short years of going to school we have walked to school only four times. It’s maybe a 10-minute walk from our house to school yet everyday we get into the car and drive there. Wow, how bad is that?!
So we walked to school today and it felt great and Kate loved it. There is a set of stairs that we have to climb to get up to school and it’s a pretty steep set of stairs. When we got to the top both of us were huffing and puffing (okay, if I am honest me more than her) and it is there that we set a goal with each other ~ to hang up the car keys and walk to school daily and to be able to get to the top of the stairs without huffing and puffing.
I did interval training today, my homework assignment from Stephanie and Josh, so I picked these same stairs today for my challenge. I had 45 minutes to spare before I had to get to a meeting so I decided to climb the stairs up and down for 45 minutes; one complete set was one time up and down. I noticed that I seemed to start off okay but around the halfway point I would start loosing steam. When I stopped for a brief second each time I noticed that painted on one of the stairs was the word “WEED.” I am just going to suggest here that someone noticed all the weeds surrounding the stairs and in the park and was moved by what they say and painted the word “WEED” on the stairs. Anyway, it started to bug me that I couldn’t make it all the way up the stairs without stopping so I found the loudest, most heart pumping, get you moving music I could find on my Ipod and started the up the stairs again. This time, with my mind focused on nothing but AC/DC blasting in my ears (told you I needed loud music going to get me going), ignoring the fact that my legs were quivering and burning I kept on going and before I knew it I was at the top, and I had long passed “WEED” and got enough energy to go up and down again, without stopping, four more times.
I am not going to lie, it felt great and I still feel great. I feel like my butt and thighs turned into steel today. And I am certain I am going to need those legs of steel tomorrow for Stephanie’s “piece of cake class” at 9.15am at Think Fitness.
I can’t wait to see my friends there tomorrow morning that have decided to join me for the class (you all know who you are so you had better be there, don’t make me look bad.) I am looking forward to having you alongside me huffing and puffing, feeling great and on the road to looking great!
I passed, phew! Weekends are usually very social for me and with the social comes wine and usually a few glasses of it. I was worried about this weekend, as I have sworn off alcohol entirely till I reach my goal. I know, I am hearing a collective gasp of shock right now from many of you who know me. One friend even joked that LCBO sales in the west end were going to fall and they might have to close stores. The social plans for the weekend entailed a Friday night dinner out with friends and a birthday party on Saturday and I was worried. Could I go to two social events and not have even one glass of wine? Would I give in and think that since I had a great week I could sneak a few glasses in and start fresh tomorrow? Well, I am happy to report that I did it, and I drank water both nights and felt great about it.
Brent from Think Fitness asked me how many glasses of wine I had a week and unlike what I tell my doctor at my yearly checkup re my wine intake, I actually confessed the truth on my weekly consumption. Brent calculated the amount of calories that I was taking in on wine and it was shocking to me. One 8-oz glass of wine is 200 calories; I only burned 150 an hour when I was doing my fall cleaning the other day, so hearing this news jolted me harshly back into reality. Brent then figured out that I was adding an extra 1800 calories a week to my diet just from drinking wine; calories that I can easily do without (put your calculators away, stop doing simple math in your head, I will just confess, that is nine glasses a week.) Over the course of this 13-week fitness goal that is just over 23,000 calories, not a small amount of change!
He also told me the places that the wine tends to stick to… that spare tire I am so desperately trying to get rid of. That is compliments of Mr. Pinot Grigio and Mr. Riesling. I suppose I can’t blame it on the three kids anymore!
Why I started a food journal
Also new to me was starting a food journal, everything that goes into my body gets written down. It certainly makes you accountable for what you put into your body and makes you think about everything that comes across your lips ~ you don’t want to eat something horrible cause seeing words like double chocolate mocha lava infused cake staring back at you all day and reminding you of your downfall isn’t fun.
I didn’t work out at all at Think Fitness this weekend but that doesn’t mean I didn’t do anything physical. Saturday I took the day off (trainers orders) resting for what I am sure is going to be a big training week. Sunday I went for a 30-minute run down by the lake; you can’t beat running down by the water with your favourite music pumping in your ears! I even brought my six year old along with me and she rode her bike alongside me ~ great physical and mental exercise for both of us.
Week two is just about here and tomorrow I am working out with a new trainer Josh. My husband has trained with him many times and loves him but says he is hardcore. After just getting my legs back and being able to walk and climb stairs again with zero pain whatsoever, I am just hopeful that this is still the case after tomorrow morning, stay tuned.