Stretch to Fit- Bands Workout

As promised, here are my favorite resistance bands moves.  Do these at the hotel, at home, or even in the gym for a fast, fun, full-body toning routine!

This workout is designed to be not only space, but also time efficient, combining upper and lower body moves whenever possible to maximize calorie burn and muscle tone.   It's low impact and straightforward- perfect for when your mind is too tired to process a complicated workout- 2 layovers in one day, anyone?  The only equipment you need is your favorite resistance band and a hotel towel for floor work, if you'd like.  Any thickness of band will do, as you can almost always increase or decrease tension as needed to make any exercise harder or easier, respectively.  

Keep it simple by performing the exercises for time, not counting reps.  Shoot for a full minute of effort on each activity and, as long as you've got the energy, add 30 seconds of band punches between each exercise for a great cardio benefit.   Remember, the less time you waste, the sooner you can hit the hot tub or flip on some HBO, so don't give yourself any rest time between moves!  Perform the whole circuit 4 times through and in less than half an hour you'll work every muscle group in the body & have lots more energy too!

Get the moves:

Band punches-  Works the shoulders, back, and core.

Comfortably position the band behind your upper back, holding onto the band itself or the  handles.  You might need to 'reel in' some of the band to feel enough resistance.  Throw alternating jabs and crosses at a quick pace to warm up your muscles making sure to keep tension on the band through the entire motion.  

Keep your lower body loose but active, staying up on your toes and moving quickly to get that cardio perk.  Do a full minute the first time through, then shoot for just 30 seconds between the other exercises to keep the heart-rate in the target zone.   

Push-up & Plank Twist- Works chest, back, shoulders, and core.

With the band in the same place as the previous exercise, assume the push-up position, carefully tucking the ends under the hands. 

 Perform either a traditional or knee push-up, bringing your chest close to the ground & back up with control.  Once in the original straight arm position, lift one hand off the ground, twisting into a side plank.  

Repeat on the opposite side.  

Chest Flye Crunches-  Works chest and core.

Keep the band in the previous position for one more exercise!  Roll onto your back and bend your knees, planting your feet on the ground.  Begin with your palms facing inward, elbows bent slightly, and arms perpendicular to the ground.  

You should feel like you're in position to be squeezing a beach ball in your arms and punching your fists together in the middle.  From here, contract your core to lift your shoulders (not just head) off the ground, being careful to keep the band securely around your back.  

With control, lower your shoulders and arms towards the ground.  

Once your upper arms are about parallel to the ground you should return to the original position and repeat.

Side Shuffle Squat & Curl- Works hips, glutes, quads, and biceps.

With your feet wide and the band underneath, perform a biceps curl by bending at the elbows and lifting the handles to meet the shoulders.  

While holding the curl position, squat down, knees in line with toes, and take a large shuffling step towards the left.  

Straighten knees and arms.  Repeat in the other direction.

One-Legged Overhead Extensions- Works triceps and core.

Put just one foot on the band and hold only the handle on the same side.  Extend your arm straight overhead and bring the opposite foot off the ground.  

Find your balance and begin the arm motion by bending at the elbow, bringing the hand behind the head.  

Your upper arm should stay stationary near your ear throughout the exercise.  Finish a full minute on one side before switching to the other.

RDL Row- Works back, hamstrings, glutes, and core.

Stand with feet firmly planted on the band and about hip width apart.  Cross the handles of ends of bands in front of you and hold with palms facing inward.  Take a slight bend in the knees, hinge forward at the hips with a strong, neutral back.  Leading with your elbows, use your back strength to pull handles towards your ribs and hold them there- that's the row!  

Then keeping the lower body stationary & back straight, bring your upper body to an upright position for a modified deadlift targeting your hamstrings & back.  

Slowly hinge at the hips, then let out the tension in the band.

Lunge & Press- Works quads, calves, glutes, and shoulders.

In a staggered stance (one foot about 2 feet in front of the other), secure the band under the front foot.  Begin with palms facing forward, handles by the shoulders, then straighten arms above your head in unison.  

Return to the original arm position then lower yourself into a lunge until your front thigh is about parallel to the ground, making sure to prevent the knee from going further forward than the toes, and keeping most of your weight forward, using your back leg mainly for stability.  

Return to the original position and repeat.

Please try this workout to keep fit the next time you're on the road!  I hope you've enjoyed the article, and if you liked the outfit, all clothing picture is by Columbia Sportswear.  Thanks for reading & please join me next time for more info on keeping healthy on-the-go!

Yours in Fitness,

Sarah

Fit to Travel

Hi all,

Recently I've been working tirelessly to get my schedule into a groove & manage my time more efficiently.  Part of that has been figuring out when I'm able to find time to write FITTEST!  After lots of calendar analysis, I've decided to change my posting day to Monday.  So from now on, you can expect new posts on the first and third Mondays of each month, with occasional additional articles here and there.  As for my next series, I'm going to talk about the intersection of two of my favorite things- fitness and travel!

Having just returned home from a business trip, I understand how difficult it can be to maintain your fitness and nutrition regimen whilst traveling.  Even if you have access to a full gym and healthy restaurants, sticking to your healthy habits can be far from easy.  For some, simply finding the motivation to leave the hotel room after a full day of meetings is challenging.  For others, the difficulty is eating right while out seeing the sights.  Whatever your personal on-the-go obstacles to fitness may be, stay tuned throughout my next series for the solutions, as I cover everything from healthy eat-out options to workouts you do can without even leaving your hotel room to general tips on traveling FITTEST style!

Up first, a routine that's small on equipment and space, but big on body benefits- I'm talking about bands!  What I love most about resistance bands is the fact that they're super light and portable enough that you can take them almost anywhere and never be without a great workout.  There are so many types of bands, including simple dyna bands that literally occupy less suitcase space than a pair of socks!  So get your hands on some bands and check us out next Monday for a full-body, energizing, do-it-anywhere workout!

Take care,

Sarah

Lose an organ, gain an outlook

This month marks my 10th year of life without a thyroid gland or a metabolism of my own, so I thought I'd use this post to get a little personal and share a bit of my experience on FITTEST.  

Losing my thyroid certainly seemed like a curse at first.  I went from being an active teenager to having difficulty getting out of bed in the morning.  Balancing my hormone levels and regaining a semblance of normalcy took far too many years.  Even after my thyroid hormones settled into an appropriate range I still felt... Off.  

There was the brain fog, the fatigue, the depression, and of course the weight gain.  The thyroid hormone is responsible for the body's metabolism, so an under-active (or in my case nonexistent) thyroid is directly linked to all of those symptoms, but none more so than weight gain.

Before my surgery, I was a competitive dancer and swimmer, as well as an avid vegetarian, but at the same time, I was just a regular kid.  I wasn't particularly committed to watching what I ate, nor did I need to work overtime to keep my body slim.  Of course being thyroid-less changed all that- seemingly overnight I was fighting against each pound and counting every calorie.  I had to carefully manage my diet and work out daily just to prevent myself from ballooning.  And I'm actually really thankful for that.  

It's taken me a while to feel positively about losing my thyroid, but I think I'm finally there.  Were it not for my thyroidectomy, were I not forced into the gym by my circumstances, I might never have discovered the euphoria that follows almost every workout, the pride that comes from adding an extra plate (or two) to your bar, the energy that you get when you're actually fueling your body like it deserves.  I might never have discovered my true passion for health, nutrition, and fitness.  I might never have made a career of helping others become the most confident, happiest, FITTEST people they can be.  So thanks for going rogue, thyroid gland.  I still miss you sometimes, but your absence has shaped me into the strong woman I am today.

It wasn't easy, but I won the battle for my health and well being.  And that's the point.  If I can do it, so can you!  After feeling hopeless for years, I finally realized I could regain control over my weight, and more importantly, my self esteem.  There was no miracle pill, no secret diet, no gimmicky workout fads, just lots and lots of hard work.  If you're ready to start your journey to health, reading FITTEST is a great place to begin and if you need support during your journey, I'm always just an email away!

Yours in Fitness,

Sarah

Fitness Face-off: Morning vs Evening Workouts

As a personal trainer, I'm asked thousands of questions about fitness and nutrition.  One simple question that keeps coming up time and time again is, well... A question of timing!  Is it better to exercise in the morning or at night?  Unfortunately, the answer isn't quite as simple as the question.  In all actuality, there are benefits and bummers to either arrangement, which I'll be sharing with you in this article.

Early birds might have the right idea when it comes to exercise.  One definite benefit of fitness first thing in the morning is adherence; to put it another way, if you get your burn in early, you'll be less likely to skip.  Exercise in the morning, and you won't have a chance to get too busy or tired.  Another plus of AM activity?  An energy boost that, depending on the type and intensity of your routine, could last longer than your quadruple mochaccino.  

Of course starting your day with a sweat session has a couple of drawbacks too.  The first challenge is fairly obvious. Devoting sufficient time to exercise before work can be near impossible, especially for those with long commutes, early starts, or inconvenient gym hours.  There's also concern about the repercussions of feeling the burn before breakfast.  Exercising while your body's fuel gauge is 'on E' means you have less energy to expend and can result in fatigue, poor results, and maybe even injury.

Evening exercisers, on the other hand, face a totally different set of pros and cons.  First the good news for night owls- penciling your workout in after work hours means you'll be reducing stress as well as your waistline.  There's nothing more therapeutic than a long swim, walk, or stretch session to end a rough day and melt the tension away.  A particularly stressful day could also be well channeled into an intense workout like boxing, weightlifting, or pounding the pavement.  Again, many also find it easier to make time for a workout once their daily obligations are fulfilled.  

Not everything is perfect when it comes to nighttime exercise, though.  For some, working up a sweat within a few hours of bedtime can result in disordered sleeping patterns, such as trouble falling, or staying, asleep.  Thankfully, not everyone experiences those ill-effects.  In fact, getting sufficient exercise, whether it's in the beginning, middle, or end of your day, appears to be a contributing factor for healthy, sound sleep.

What's the answer in the debate between night owls and early birds then?  All things considered, it looks to be a bit of a draw.  So try each arrangement, and go with whichever better suits your needs, personality, and schedule.  Both timings have benefits for your body, so just pick the one you're more likely to stick with and enjoy.  Just remember not to workout on a completely empty stomach- so if you want to exercise first thing in the morning, at least have a piece of fruit or a handful of seeds to get you through to breakfast!

I've always been more of an evening exerciser, myself- which works better for you?  You're welcome to let me know in the comments!

Have a fit & healthy weekend,

Sarah

I tried it so you don't have to (though after reading this you just might want to)- Compression Pants

I'm sure by now you've heard of the term 'compression' used in reference to just about any article of fitness clothing imaginable: pants, tops, leggings, bras, tights, stockings, crops, shorts, socks.  You name it, you can compress it!  For ages I've been wondering what, if anything, these articles of compression clothing actually do in terms of your athletic performance.  The promises of endurance, speed, anti-fatigue, thermogenesis, and muscle tone seemed too good to be true... But were they?

A few weeks ago, I purchased some pairs of compression pants in hopes of answering those very questions and sharing my findings with FITTEST.  First of all, what they didn't do- Iet's get that out of the way.  I wasn't instantly more toned, agile, or quicker... at least not that I noticed!  Honestly, I would have been much more surprised had compression gear lived up to those particular claims because I am pretty skeptical by nature.  And they're just clothes afterall, not magic.  

Now for what I did experience.  Immediately after donning the compression tights, I looked great- they may not actually enhance muscle tone, but they will certainly make you *look* more ripped. During my test workouts (including a beach run, treadmill run, plyometrics, and legs day) my muscles and joints felt supported, yet not suffocated like I worried they might.  I should mention that my main goal in adding compression tights to my workout wardrobe was to offer extra support to a recently injured knee and I definitely felt like, for that purpose, they fit the bill.  During both types of runs, I did feel less muscle fatigue than normal, however during plyometrics and weight lifting I completed either equal or fewer reps than usual and saw no increase in strength.  Another compression pant perk was their effect on temperature regulation; I was kept warm whilst running on a cool beach in the evening and cool in a crowded, sweaty gym!  Probably the most exciting discovery was that I actually noticed a reduction in soreness following the all of the test workouts for the compression tights too!  

I can't really comment on compression wear's effect on thermogenesis, as I wasn't wearing any type of BMR monitoring band or anything during my test workouts.  But from the standpoint of a trainer, the difference in calories burned while wearing compression gear, if any, would likely be negligible.  

Overall, I was very pleased in the performance, look, and feel of the compression gear I tried.  I was most genuinely surprised with the pleasant effects they had on my post-workout soreness.  I would definitely recommend giving them a go and seeing if they have the same positive effects on your workouts!  Don't forget to read FITTEST next week as I tackle the classic conundrum- who gets a more effective workout, the early bird or the night owl?

Have a similar or differing opinion on compression gear?  Share it in the comments!

Have a wonderful week,

Sarah

In the Mix

I made a new trail mix this week, and it is so delicious that I just had to share!

Doesn't it look tasty?  Like all of my mixes, of course this is super easy, healthy, and yummy!  As you can probably tell, there's a bit of chocolate in this one... So it's extra yummy!  Read on for the details.

Fruit & Seed Treat Mix

Make as much or as little as you'd like and portion it out into little baggies or containers!  A serving is 1/3 cup, and contains a little over a hundred good-for-you calories.  Here's what you're looking at:

1 cup dried peas

1 cup dried edamame

1 cup dry roasted pepitas

1 cup dry roasted sunflower seeds

1/2 cup raisins

1/2 cup dried cranberries

1/4 cup dark chocolate covered pepitas

It's just enough sweet and salty to satisfy even the craziest cravings and has fiber and protein to keep you full longer than processed treats.  It might sound like a random amalgamation of ingredients, but it really was too good to keep to myself!

Enjoy the mix & your weekend,

Sarah

Expecting the Unexpected

Hello Readers & Friends,

Please excuse my unexpected absence from the blogosphere- last week my significant other showed up (all the way from England) and took me on a surprise trip for Valentine's Day!  While I did take a break from the blog this past week, one thing I didn't take a break from was fitness- a fact that inspired this evening's post.  Today I thought I'd share some of my favorite ways to remain committed to a healthy lifestyle even when life throws some unexpected surprises your way.  Sure you can't plan for the unexpected, but you can be ready for the surprises life will inevitably send your way by following these tips:

-  If you're thrown out of your element, just go with the flow and improvise.  If traffic forces you to miss your favorite spin class, try Zumba or boxing or whichever other class is next, or get on the stationary bike, select the hill interval setting, and crank your own tunes.  Whatever you do, don't use the unexpected as an excuse to ditch out on your commitment to be healthy.

-  Keep a fully-stocked gym bag in your desk at work, in the trunk of your car, or right by your door at home.  Being packed ahead of time will prevent last-minute omissions; no more skipping a workout due to missing shoes, socks, sports bras, swim caps, etc.  If you still manage to forget something, see above and improvise.  No shoes or socks? Swim or do yoga!  No sports bra?  Skip the run and just lift weights!  No swim cap?  Try aqua aerobics!  No more excuses!

-  Have healthy snacks handy at all times.  Apples keep for ages, so buy a bunch and put them in a nice bowl on your desk at work.  Take a look through my old posts for recipes of healthy homemade trail mixes and make up a batch to keep in your purse, car, or gym bag.  It's likely that at some point you will find yourself out and about and craving a salty (or sweet) snack; preparing ahead of time with healthier fixes prevents junk food binges later on.

-  Worst case scenario, if something does come between you and your workout or if you overindulge on a holiday, just let it go.  Don't let one slip up derail your 'big picture' goals.  Being your FITTEST self isn't about being perfect 100% of the time, it's about your overall lifestyle being a healthy one.  If you beat yourself up over every calorie you've eaten and not burned off, living a healthy lifestyle will become torturous and impossible to stick with!

So if you go with the flow, banish the excuses, be prepared, and stay positive, you'll be your FITTEST self no matter what surprises your days have in store!

'Til Next Time,

Sarah

Sarah's Interval Playlist

Just a quick, fun, Friday post to conclude my series on training for your first race in the FITTEST way possible.  Today I'm sharing my own personal perennial favorite running mix that has been blasting out of my earphones for ages now!  It's upbeat, rockin' and will definitely get your feet moving and your heart pumping in the best way possible!

This particular mix is designed for a long interval run (it's a little over an hour altogether)- walk or jog during the slower songs and run or sprint during the heavier tunes.  The chilled out songs still have a great beat so you don't fall asleep and the tempo picks up throughout the playlist to keep you going strong.  I hope you enjoy the picks- and the bit of insight to what motivates me to run!

Warm Up

Save the Population- Red Hot Chili Peppers

Interval 1

Rope- Foo Fighters

Dashboard- Modest Mouse

Interval 2

Bullet with Butterfly Wings- Smashing Pumpkins

Stellar- Incubus

Interval 3

Ain't Talkin' Bout Love- Van Halen

No One Like You- The Scorpions

Interval 4

Best of You- Foo Fighters

Snow- Red Hot Chili Peppers

Interval 5

Achilles' Last Stand- Led Zeppelin (it's a long one, but push through!)

Young Lust- Pink Floyd

Cool Down

Miss You- The Rolling Stones

Stretch

Electric Feel- MGMT

Have fun, enjoy the throwback tunes, and hopefully you get the chance to get out there and run this weekend.  (If there are any fellow rock lovers out there, I hope you enjoy the era pairings).  This concludes my running series, so join me next time for reviews, recipes, and more!

Keep on Rockin 🎸 (and Running 👟) in the Free World 

Sarah 

Eat & Run- Running Nutrition Myths Debunked!

There are literally hundreds of commonly held misconceptions out there regarding nutrition, quite a few of which pertain directly to running.  In this post, I'll be sorting through the facts and the fiction of a few popular running nutrition beliefs.  Which are myths?  Which are legit?  Find out here!

Notion One: You should ALWAYS carbo-load before a race.

Fiction!

Fact:  Carbo-loading is something you likely learned about in high school athletics (it was definitely a common practice when I was in school... Spaghetti dinner before a swim meet, anyone?) and it does have its practical applications in training and competition, but it simply isn't necessary before most events.  The belief is that consuming large amounts of carbohydrates the night before an endurance event will increase the glycogen stores found in your muscles and reduce fatigue, therefore increasing performance.  The truth is that your muscles' natural glycogen stores are plenty to get you through the majority of runs out there; it's only if you're in action for over 1.5-2 hours that you'll deplete those resources.  If you aren't running that great of a duration, then skip the outdated practice of carbo-loading pre-race, as it'll only leave you bloated and possibly feeling sluggish for your event.  If you are competing in a longer race, then you might want to increase you consumption of carbohydrates in preparation.  Instead of adding extra carbs and calories on the night before the race, consider substituting some of your calories from fat and protein for calories from carbohydrates for a day or two pre-race, while keeping your calorie intake about the same.  Also, opt for whole grain carbs instead of refined, processed ones- think whole wheat bread or pasta, sweet potatoes, or brown rice.  You won't experience the same heavy feeling you would from the traditional pre-race pasta dinner.

Notion Two: Runners don't need as much protein as other athletes like weightlifters.

Myth (mostly)!

Fact:  The idea that bodybuilders are the only athletes with increased protein needs is just plain silly!  Running, like pretty much any exercise, breaks down muscle; for your body to rebuild that damaged muscle, it requires protein.  As such, a runner requires more protein than a sedentary individual.  In fact, a runner requires more calories that an average person as well.  So unless you're attempting to get down to your racing weight, be ready to up your calorie, as well as protein, intake after starting a new running regimen.  While every person has unique needs in terms of nutrition, a general, balanced macronutrient ratio for runners would be a ratio of 60 : 25 : 15 of carbohydrates : protein : fat, respectively.  So 60% of your calories would come from carbohydrates, specifically complex carbs and whole foods like oatmeal, whole wheat bread, tortillas, and pasta, bananas, apples, berries, brown rice, sweet potatoes, spinach, and other dark leafy greens.  25% would come from protein, ideally lean, complete proteins like eggs, quinoa, soy, black beans, skim milk, low-fat cottage cheese, and Greek yogurt.  And finally, 15% of your calories would come from healthy, unsaturated fats found in foods like avocados, olive oil, hummus, nuts, and seeds.  Runners do need a large amount of carbs to fuel intense training sessions, but that doesn't mean you can skimp on protein (or fat)!  All macronutrients are necessary for muscular and cardiovascular function, whether you're a runner, lifter, swimmer, whatever!

Notion Three:  Runners need sports drinks, energy gels, energy chews, _______, etc to fuel up.

Myth (mostly)!

Fact:  Much like the concept of carbo-loading, mid-race fuel like sports drinks or energy gels should mostly be reserved for runs of long duration.  If you're running for less than 1.5-2 hours, then energy chews, bars, gels, sugary sports drinks, etc. aren't necessary (see notion one regarding glycogen stores) and will just be excess calories that you don't really need to consume.  If you're training or racing in hot weather or if you tend to sweat a good deal, then consider drinking a low-calorie or calorie-free electrolyte replacement beverage like Powerade Zero or Propel.  Save the sugar-packed sports drinks for runs over two hours (or skip them altogether), as they can have the same sugar (and calorie) content of regular soda!  Again, every person's nutritional needs are slightly different, but certainly try to minimize your reliance on sugary supplements and reach for natural fuel, like 100% fruit juice, whenever possible.

I hope I helped shed some light on running nutrition for you- if there's another nutrition myth you'd like help demystifying, please feel free to share it in the comments!  Don't forget to read FITTEST on Friday for the conclusion of my First Race/ FITTEST Race series!

Take care,

Sarah

First Race/FITTEST Race- Final 1.5 Month Training Plan

Alrighty, today's post is pretty straightforward- I'm going to provide you with your training plan for the next 6 weeks to take to right up to your first 10K.  I really wanted to format this into a nice spreadsheet, but that was much easier said than done.  So behold, the last 1.5 months of the running plan in boring list format! 😝

Week 3- 

Day 1- Easy Run.  30 minutes at a moderate, sustainable pace.

Day 2-  Interval Run.  1 minute of intense effort (sprinting, running, whatever your pace may be) followed by 2 minutes of recovery (slower jogging).  Repeat for 15 sets for a 45 minute run.

Day 3- Rest Day

Day 4-  Interval Run.  Same as above, but for 10 sets for only 30 minutes total.

Day 5-  Strength and Flexibility Workouts.

Day 6- Distance Run.  Run on a treadmill or map out a course and run at your own pace for 3 miles (about a 5K).  If you can't run for the duration, that's ok!  You've been at the plan for about 3 weeks, so now's a good time to see what your mile pace is now and how it's changed (hopefully it's improving!)

Day 7- Flexibility Routine.

Week 4-

Day 1- Interval Run. 1 minute of intense effort followed by 90 seconds of recovery.  Repeat a total of 12 times for a 30 minute workout.

Day 2- Crosstraining for 60 minutes.

Day 3- Strength and Flexibility Training for Runners.

Day 4- Rest Day.

Day 5-  Interval Day.  Same as above.

Day 6-  Long Day. 60 minute run/jog, taking walking breaks as needed.

Day 7-  Flexibility for Runners.

Week 5-

Day 1-  Strength and Flexibility Training for Runners.

Day 2-  Interval Training.  1 minute of intense effort followed for 1 minute of recovery.  Repeat for 30 minutes, 15 sets.

Day 3- Distance Run.  You've been training for about 5 weeks, so give yourself a progress report.  Run on a treadmill or use a run tracker to set yourself a course.  Run or jog 5 miles at your current pace, walking when you need to, and see what your mile pace is looking like.  Pat yourself on the back for sticking it out this long!

Day 4- Flexibility for Runners.

Day 5- Cross Training for 45 minutes.

Day 6- Modified Interval Run.  Pick a fun, upbeat playlist and alternate running and walking to every other song.  Have fun and stick it out for 60 minutes.

Day 7- Rest Day (but try and encorporate some stretching into your day).

Week 6-

Day 1-  Interval Training.  Same as above. 30 minutes total.

Day 2-  Hill Run.  Run on a treadmill at 1% grade for 5 minutes to warm up, then take the incline up .5% every 2 minutes until you reach the goal of 5% then return the incline to 1% and repeat 2 more times the exact same way for a total run of about 40 minutes.

Day 3- Strength and Flexibility Training for Runners.

Day 4- Cross Training for 45 minutes

Day 5- Flexibility Training for Runners.

Day 6- Distance Run.  Run 6 miles at your own pace, taking walking breaks as needed.

Day 7- Interval Training. 2 minutes of intense effort followed by 1 minute of recovery.  Repeat 10 times for a total of 30 minutes.

Week 7- 

Day 1- Strength and Flexibility Training for Runners.

Day 2- Rest Day.

Day 3- Distance Run.  Run 7 miles at your own pace, taking walking breaks if needed.  This is your longest run yet, so don't forget to stretch.  

Day 4- Hill Run.  Same as above, but add on one more rep through the series, for a total of about 52 minutes.  Push yourself as hard as you can- the end is in sight!

Day 5- Interval Training.  1:1 ratio of sprint to jog.  Really challenge yourself as this is your last conditioning day to really shave off a few seconds from your race pace.

Day 6- Flexibility Training for Runners

Day 7-  Distance Run.  The race is about a week away, so today's your test run!  If possible, run the race course and time yourself to see about what your final race pace will be.  If you're unable to run the exact course that the race is on, try to find a 10K route that contains terrain similar to that found in the race.  If you know nothing about the race course, then just map out your own 10K (6.2 mile) run course.  Run outside, not on a treadmill, and take as few walking breaks as possible.  Today's run will reflect your approximate time on race day!  Great job- you're almost there!!

Final Week!

Day 1- Hill Run.  Same as previous hill runs, except with only two full reps of the series for a total of approx 25 minutes.

Day 2- Rest Day

Day 3- Distance Run.  Run for 5 miles at your own pace.  This is last long run you have before your race, so make it good.

Day 4- Rest Day

Day 5- Cross train for 45 minutes.  Don't do any activity that could potential make you sore for your run.  Don't try any new workouts- leave that silliness for after the race!

Day 6- Rest Day

Day 7- Easy Interval Run.  Jog for 4 minutes then Run at race pace for 1 minute.  Repeat 4 times for a 20 minute run.

RACE DAY!!!  You've worked so hard to get through a tough 2 months of training, so enjoy the day, and don't forget to congratulate yourself on all of your hard work!  Whether you have a race time of 50 minutes or 120, know that you've pushed yourself and done your best.  Great job, Newbie in UK and anyone else who's completed the training plan- thanks for sticking with us!

So that's it, how to morph yourself from "not a runner" to a successful 10K racer in just 2 months!  It can be done, but if that particular distance seems intimidating for a first-timer, go ahead and sign up for a 5K instead.  The same plan can be used the entire way through; the only change being that you divide the distance run days in half.  So if the training schedule calls for a 5 mile run, you would run a 2.5 mile run, etc.  Whatever the distance, a race is a great way to motivate yourself to get fit, but even if you don't have a race in mind, you can still use my training schedule to improve your running abilities and overall condition!  Check us out next time as I give you some nutrition tips tailor-made for runners.

Hope you had a fit and fun Monday,

Saran

First Race/FITTEST Race- Week Two Training Schedule

Like last time, begin EVERY workout (whether it's a run, strength training, or flexibility day) with at least a 5-10 minute warm-up, and follow each workout with at least a 5 minute cool-down.  Simply walking will do, just something to bring your heart rate slowly up (or down as the case may be) and transition your muscles into or out of the workout.

If you have time, follow every workout with the entire flexibility routine.  If time doesn't permit, then at least do an abridged version, which includes just 3 quick stretches.  The calf stretch from the full flexibility routine, as well as:

*Standing Quad Stretch* 

Lift one leg off the ground and bring the heel to the glute, stretching the front of the leg.  Hold for 5 deep breaths before switching sides.

*Hamstring Stretch*

From standing, simply bend at the hips, folding the upper body over the lower body, stretching out the backs of the legs.  Take 5 deep breaths, letting gravity pull you deeper into the stretch.

And here's your week two schedule-

Day 1-  Interval Training.  1 minute of jogging or running, followed by 2 minutes of walking or jogging, depending on your ability level.  Complete 10 full sets for a total of 30 minutes.

Day 2- Strength Training for Runners Plan

Day 3- Flexibility Routine

Day 4-  Long Run.  50 minutes at a steady pace.  If you can't run for the duration, jog.  If jogging becomes too much, allow yourself to speed walk.  Long days aren't about speed, they're about building endurance!

Day 5- Interval Training and Strength Training.  1 minute full intensity run/jog, followed by 2 minutes of recovery jog/walk.  Complete just 5 sets for a quick 15 minute cardio workout, then follow with the strength training plan.

Day 6- Rest Day

Day 7- Cross-training for 60 minutes.

You'll notice that one of your rest days has become a mandatory flexibility day.  As you progress, more of your rest days will become light activity or active recovery days on which we work on increasing mobility and range of motion and reducing soreness and fatigue.

Enjoy your weekend and come back on Monday for the final portion of the FITTEST 2 month to 10K plan!

- Sarah

Strength Training for Runners

Here it is- my ultimate bodyweight circuit to improve your run!  It's a quicky, but will really challenge all of the muscles needed to support a strong, fast run.

Warm up for about 10 minutes before starting your strength training- this can be jogging, cycling, elliptical, rowing machine, whatever you prefer.  Perform all exercises as a circuit, back-to-back with as little rest as possible.  Go through the entire routine three times, then follow with the flexibility routine posted on Monday.  The workout is designed to be equipment-free so you can do it just about anywhere, using your own bodyweight as resistance, but you can always hold weights in each hand as you perform the exercises if you'd like.

* Lunge to Knee-Ups*

Works the quadriceps, glutes, and hip flexors.  Begin with feet in a staggered stance, toes facing forward, and knees following the lines of the toes.

Keeping your upper-body straight, bend at the knees to lower yourself to the ground.  Make sure your front knee doesn't pass your toes and come straight down like you're on a set track, stop when your front leg forms a 90 degree angle at the knee.

Come back to the starting position, then stand all the way up, and lift your back leg in front of your body, bending at the knee.

Return to the starting position for 1 rep. Complete 10 reps on each side before moving on.

*Plank Jacks*

Works the abs, back, hip adductors and abductors.  Assume the standard plank position, like the begining of a push-up, with hands directly under shoulders, elbows straight, and a flat back.  

Maintaining proper form in your plank, kick your feet out wide and back together (a la jumping jacks) for 45 seconds before moving on.

*Single Leg Deadlifts*

Works the hamstrings, glutes, and back.  Begin with feet under hips and the core pulled in for support.  Lift one leg off of the ground and keep the back straight as you hinge forward at the hips.  Lower until you feel a stretch down the back of the supporting leg, keeping the core tight and back straight the entire time.  Return to starting position and repeat on the other side for one rep.  Complete 10 full reps (20 altogether) before moving on.

*Side Squat Series*

Works the glutes, hamstrings, inner and outer thighs.  Begin in a wide stance with feet slightly turned out and knees following the lines of the toes.

Bend one knee, shifting your weight to that side, keeping knees in line with, and not passing, toes for a side squat.

From that position, bend the other knee, keeping the back straight, and the knees over toes, coming into a full, standard squat position.

Shift your weight to the other side, then return to starting position and reverse direction for one rep.  This should be a fluid movement and should feel somewhat like you're making a triangle with your movements.  Complete 10 full reps (10 each direction) before moving on.

*Inchworms*

Works pretty much the whole body.  Begin at standing and fold over at your waist to place your hands on the ground in front on your feet.  Balance your weight between your hands and feet as you walk yourself out into the plank position.

Keep your body in a straight line with your glutes down and hold the position for 30 seconds before walking your legs to your hands and returning to standing for one rep.  Complete 10 reps before moving on.

*Curtsy Lunges*

Works quadriceps and hip abductors.  Begin in a neutral stance and take a large step back with one leg, crossing in behind the other leg.

Keeping your upper-body straight, bend at the knees to lower yourself to the floor until your front thigh is nearly parallel with the ground.

Return to the starting position for one rep.  Finish 10 reps before switching back legs.  Complete 10 reps on the other side before moving on.

*Bird-Dogs*

Works the back, glutes, hips, and abs.  Begin on hands and knees, with knees under hips and hands in line with shoulders. Keep the spine in a neutral position, not arched or rounded, and abs tight.  Raise one leg out behind your body and the opposite arm in front of the body until both are just about parallel with the ground.  Return to the starting position and raise the opposite leg and arm simultaneously for one rep.  Complete 10 reps (20 moves altogether) before restarting the entire series!

The whole workout should take only about 30 minutes to finish.  Don't forget to stretch!  Also don't forget to check out my post on Friday, because I'll be giving out the next leg of the 10K training plan.  Good luck on the strength training plan- don't forget, you can always ask questions if you need to!

Until Next Time,

Sarah

Post-Run Flexibility Routine

Stretching is an important part of any exercise regimen- but when it comes to running, it is truly essential!  Running is fantastic for improving cardiovascular and muscular endurance, but it puts a fair amount of stress on your joints and tightens the muscles of your lower body.  Just 5-10 minutes after each running session is all it takes to counteract those negative effects, as well as reduce soreness, increase flexibility, and even help to cool you down a bit more after a challenging workout!

The following is your go-to stretching routine intended for use after every run.  Get into each position as indicated and hold for 15-30 seconds before switching sides (if applicable) or moving on.  Remember to breathe and relax.  Try to stretch a bit further with each exhale, but only go as far as you feel comfortable.

*Kneeling Hip Flexor Stretch* 

From a kneeling position, bring one foot in front of you (like a very deep lunge), keeping the opposite knee on the ground.  Make sure not to put too much weight directly on your kneecap!  Lean forward, stretching the hip flexor of the back leg.

*Reclining Quad Stretch*

Lying on your back, bring your heel of one foot towards the glute of the same side to stretch the quadriceps and hip flexors.

*Hollywoods*

Sit up with both legs straight out in front of you. Bring one foot over the opposite leg, then use your arm as leverage to twist your upper-body, stretching the core, as well as the hip abductors of the bent leg.

*Straddle Stretches*

Sit with legs a comfortable distance apart and lean over to on side stretching the obliques, back, & hamstrings.  Repeat on the opposite side. 

Then, reposition your upper-body so you're folded directly over one leg, focusing in on just the back and hamstrings.  Repeat on the other side.

Finally, stretch towards the center, directly between the legs, stretching the hamstrings once more, as well as the hip adductors.

*Child's/Cobra*

Sit on your heels and fold forward resting your upper-body on the ground to release your lower back.  Next, lay flat on your stomach and press up into the cobra.

Keep your hips on the ground as you straighten your arms and release your abdominal muscles.  Hold each stretch for 4 slow breaths before you transition- repeat this series 4 times.

*Standing Calf Stretch*

Another two part stretch- first, assume a very shallow lunge position, feet staggered.  Bring the heel of the back foot to the floor as pictured, stretching the calf of the back leg.

Then, rock your weight onto your back leg and lift the toe of the front leg, stretching the calf of the front leg.  Repeat with the opposite foot forward.

Perform this flexibility series on every day that you run, preferably immediately following your cool-down.  Resist the urge to skip your stretching session because it really will be beneficial for discouraging overtraining injuries and pulled muscles, reducing soreness and tension, and increasing range of motion and efficiency (read- quicker race time)!

I hope everyone had a wonderful weekend & got a chance to get out there and pound the pavement!

Serene Stretches to All

Sarah

First Race, FITTEST Race- Week One Training Plan

As promised, I'm writing a series on getting ready for your first race.  Perhaps most important to successfully training for anything is having a plan in place- and that's where this post comes in.  The following is a schedule for the first week of your introduction to running.  The total duration of my beginners' 10K plan is two months and the remainder of the schedule will be posted next week!  Today's post goes in-depth into each type of workout that will used throughout the plan.

In my last post, I asked you to run/jog/walk a 5K, time it, and divide by 3 to get your starting mile pace.  If your average mile time was under 8 minutes, follow plan A when noted.  If your time was 8-12 minutes per mile, follow plan B when noted.  And if your mile time was over 12 minutes on average, then follow plan C when noted.

Before and after every workout, walk for 5 minutes- even if you don't think you need to!  Warming up and cooling down are essential for preventing injury and reducing post-workout soreness, so it's really in your best interests not to skimp on them.

For days that call for cross-training you may choose your favorite cardiovascular activity- swimming and biking are probably the most popular options, but the *best* exercise is one that you truly want to do, so if you prefer Zumba, playing tennis, or even just the elliptical machine, that's fine too.  Cross-training is important because increasing variety will decrease your chances of sustaining an overtraining injury or becoming bored.

On the days labeled as 'strength training' days, you will follow the routine that I'll be providing on Wednesday that contains exercises specifically designed to improve your running ability and technique.  

Each week has two 'rest days' and it's important that you take them!  Even if you're feeling up for more, your body needs time to rest and rebuild.  If you're really wanting to train every day, use your rest days to work on flexibility using the stretching routine I'll be providing on Monday and/or just do an easy cross-training day.

So without further delay, here's the first week of your FITTEST beginning running schedule:

Day 1:  Interval Run- 30 seconds of high effort followed by 1 minute of recovery.  Warm up for 5 minutes, complete 15 rounds (About 23 minutes), then cool down for 5 minutes.  Each group's high and low intensity activities, respectively, are:

Group A- Sprinting/ Running

Group B- Running/ Jogging

Group C- Jogging/ Walking

Day 2: Cross-training- An hour of your favorite non-running exercise.

Day 3: Timed Run- a quick and easy, even-paced run.  5 minutes of walking to warm up, 20 minutes of running at your own pace, followed by 5 minutes of walking to cool down.

Day 4: Rest Day!

Day 5: Long Run- 5 minutes of walking to warm up, then 50 minutes of running (or jogging (or even speed-walking)), and 5 more minutes of walking to cool down.  Don't worry if you can't run quickly the entire time- just go at your own pace, whatever that may be, and challenge yourself to keep moving!

Day 6: Strength Training- Be on the look-out for this routine on Wednesday!

Day 7: Rest Day!

As you can see, the schedule doesn't start on any particular day of the week, so you can tailor your training to your schedule.  If you want your rest days to be on Friday and Monday, then start your training on Tuesday, etc.  Good luck on getting out there and hoofing it!  Don't forget to visit me on Monday for your flexibility routine designed to improve your run!

Have a FIT, fun weekend & feel free to ask questions in the comments!

Happy trails,

Sarah

Anyone Can Run!

It's been a busy day for me, so I'm just writing a quick note to let everyone know what's to come in my next series- your FITTEST run yet!  I received a special request from a reader that is interested in training for his first race, but doesn't know where to start.  Below is his note and a preview of what to expect from the upcoming series.

"Dear FITTEST,

I'm thinking about training for a 10K, but I've never raced before.  I don't currently work out, but I'd like to (sort of a resolution).  I'm a healthy weight and not in particularly bad shape.  Where do I begin?  What should I do to train?  Will I be able to train for a 10K in 2 months?  (The race is in March).

Thanks for your help,

Newbie in UK"

Let me just say, thank you Newbie for reaching out and letting me help you train for your very first race!  A 10k is a very exciting goal... And definitely one that is achievable in 2 months with the right amount of effort and perseverance.  I've decided to make this a many-part series instead of one quick response, because I think there are lots of folks out there that would like to try a race and don't know where to begin; also, there's a lot more more that goes into prepping for a race than just running a lot!  

Over the next 2 weeks I'll be covering: training schedules, cross training, resistance work, stretches, nutrition, & more... All for runners.  

At the moment, Newbie and anyone else who'd like to participate, your homework is to try a 5K (3.1 mile) run/jog/walk tomorrow and record your time.  It doesn't matter if you can run consistently the entire time or not, just jot down your time and divide it by 3 to determine your approximate starting mile pace.  On Friday I'll be providing customized training schedules based on your mile pace, so come prepared!

Have fun hoofing it,

Sarah

Beauty & The Beast Mode- Neater Nails Edition

So far I've talked about keeping hair and skin in great condition throughout just about any workout, now there's just one target left... The nails!  Whether they're on your fingers or toes, they say nails are an indicator of your health.  Take my advice on getting your nails into tip-top shape, so they don't give people the wrong idea!

Problem:  Black or Missing Toenails- Running long distances or wearing tight shoes while training can cause a nasty blood blister under your toenails, and even cause them to fall off!

Solution:  Black toenails are caused by repeated friction over an extended duration of time.  Sometimes you might feel them developing, first as a annoying rubbing, then actual pain in the nail, and other times they completely take you by surprise.  To prevent them, seek to minimize friction and moisture within your shoes.  Firstly, choose a shoe that's well-fitted (so as to prevent blisters on the heel), but with a roomy toe box- only about 1/2 size up from a regular shoe will do it.  When you're shoe shopping, avoid any that have awkwardly placed ridges that toenails might catch or rub on.  Then pick the correct socks, moisture-wicking, and with minimal seams.  While suiting up, make sure that the sock seams, if any, don't rest on or right below your big toenail.  Also tie your shoelaces tightly enough to discourage your feet from slipping too far into the toe box and creating extra friction.

Problem:  Peeling nails-  Swimming is amazing for your body, but can wreck havoc on your nails.  Frequent immersion in water causes unsightly peeling.

Solution:  Keep your fingernails (and toenails if they're a problem too) healthy and intact by coating them with a protective substance before swimming.  Make sure that whatever your using is not water-soluble so that it doesn't it doesn't rinse off shortly after jumping in.  Massaging a bit of olive oil onto nails can work wonders in staving off peeling and cracking, and it's also fabulous for your cuticles.

Problem: Broken or Cracked Nails, Frequent Hangnails-  Boxing, weightlifting, rock climbing, or any activity where you work with your hands is bound to result in broken nails sometimes.  Minimizing this, however, is a possibility when you give your nails some tlc.

Solution:  Keeping nails at a sensible length is key for preventing painful breaks and cracks.  Make a commitment to trim your nails every week.  Don't forget to file either; sharp edges are more likely to cause cracks or dreaded hangnails.  If hangnails do spring up, clip them as soon as possible, as they can compromise the rest of the nail.  Nail health starts at the cuticle, so invest in a thick humectant lotion to use on cuticles and the surrounding area, which will really help keep hangnails from occurring.  If you want to go the extra mile, slap on a couple coats of a clear nail treatment to further protect nails, my favorite is "Bend Don't Break" by Jessica Cosmetics, which is designed to increase nails' malleability and make them less brittle so they'll be less likely to split next time they're overworked at the gym.

I hope you enjoyed your weekend and had a happy Monday!

Take Care Of Those Toes ;)

Sarah