Cardio + Strength Circuit

During the preseason for triathlon, we enjoy the freedom to build functional strength while working on cardio intervals. This is a chance for the team to build camaraderie and support each other. It is also an opportunity to challenge the body to get uncomfortable. I often say, the journey begins when you step out of your comfort zone. 

The Workout: Start on the Treadmill because it offers a longer warm up before the addition of intervals. After the Treadmill, alternate the strength circuit with cardio equipment. Use a Tabata format for the circuit (20 seconds of work to 10 seconds of recovery). 

8 minutes: Treadmill

4 min warm up

4 x 1 min Run/ 1 min Recovery

8 minutes: Row

2 min warm up

6 x :30 sec Work/ :30 sec Recovery

8 minutes: Stair Mill

2 min warm up

6 x :30 sec Work/ :30 sec Recovery

8 minutes: Choice

2 min warm up

6 x :30 sec Work/ :30 sec Recovery

Strength Circuit 

• TRX Low Row (Back)
• Stir the Pot- Stability Ball (Core)
• Box Jump (Leg Power)
• Bulgarian Bag- drop and catch (Shoulders/Back)
• Band Walk- Lateral (Abbductor/Adductor)
• Tricep Dip + Knee Crunch- 3x3 (Tricep/Core)
• Push Up to T (Chest/Core)
• Slam Ball (Shoulders/Back/Core)
• Plank + GripR Row to Tricep Extension (Tricep/Back/Core)

Equipment:

Mat x2

SB

Green Plyo Box

Red Band

Bulgarian Bag

Bench

TRX

GripR

Slam Ball

10 Tips for New Gym Members

If you’re interested in joining a gym this month (or you’re trying to make the most out of your new membership), here are some tips to help you keep it up all year long.

1. Take advantage of new member benefits. Many gyms have special promotions, especially in January, to attract new members, such as free personal training or health assessments. Find out what’s included with your membership and take advantage of it all! A good personal trainer will help you assess your fitness level and show you some workouts that are right for you. If you aren’t interested in using the benefits after your trial, that’s okay too! Just let your trainer know up front what your goals are for the number of sessions you have, be it to learn to use equipment or figure out a new routine. If you end up signing up for services after a trial, even better! It can help motivate you to keep up your fitness routine.
2. Make a plan and write it down. Figure out how many times you can realistically get to the gym each week, and plan ahead for which days you’ll go. Then stick with it! It may take a month or more for the gym to become a regular part of your routine, but once it is, we think you’ll find it hard to stop going. It may also help to think of it in terms of how much you’re paying per gym sessions if you go a certain number of times each month, e.g. your $50 membership means it costs $4/session if you go three times a week, or $6/session if you go twice a week, etc.
3. Find a class you love. Many gyms offer free classes with your membership, so take some time to explore what classes they offer and find one you love! Whether it’s kickboxing, zumba, or spinning, there’s sure to be something that makes you feel great, or an instructor that you find especially encouraging. Make sure you introduce yourself to the instructor, this will help you build your fitness community and keep you connected to others with similar goals.
4. Reward yourself. If there’s a day when you’re having to really talk up the gym to yourself, try and find something you’re okay only having post-workout. Whether there’s a particular smoothie shop on the way home or a way to indulge yourself a little at home, tell yourself you can’t have it unless you go to the gym for a little extra motivation. Just make sure it’s something still somewhat healthy.
5. Don’t overdo it. Everyone has their limits, and if you’re just starting a new fitness regimen, you’ll need to find yours. Give yourself rest days when you need them, and take the time to work up to running longer distances or lifting heavier weights. You can always work your way up to doing more, but injuring yourself will only set you back.
6. Work on eating healthy too. Working out and eating healthy go hand in hand for making you healthier overall, so pair the two together. The trick is to create a sustainable plan. So rather than cutting out something you love altogether, work on limiting certain foods or plan healthy meals to help you make the most of your new fitness plan. Make small changes to your diet like drinking more water. As you feel better, you'll want to make other changes too. 
7. Ask questions and make friends. There's no shame in being the new kid in class, everyone has been there. Learn through observation and ask questions of the staff and other members. Most people enjoy the feeling of importance when others ask for help. You might earn a training buddy by breaking the ice too!
8. Dress appropriately. Keep it simple. Clothing should not be too loose and hair should be tied up to keep it from getting caught in machines. Avoid excessive make up and cologne. If you're just getting started, consider purchasing an outfit that makes you feel comfortable and confident, we all like to look good!
9. Leave it the way you found it. Sounds like something your mom would say. Carry a towel to wipe equipment when you're done. Return weights to the rack after your set. 
10. Keep going. Don't give up! Try different equipment, classes, times of day. Keep your goals in mind and find the positive in your workouts. 

Try as many tips as you can, and let me know how you do!

12 Days of Fitness

Everyone gets stressed during the holidays. The weather is cooler, the gifts need to be bought and wrapped, and the kids are on break from school. I have created a fun workout that you can complete with limited equipment, just one set of dumbbells and your are ready to stay fit this season!

12 Days of Fitness Workout

Planning your Triathlon Season

It's easy to get caught up in registering for races but FIRST you need to have a plan. Take the time to reflect on your results from this season. Identify strengths and weakness in each discipline.
Analyze the time and money you spent training.

Then create a budget, will you have a coach this season? Races? Travel? Babysitting? From here, look at the calendar and start making a list of the races that will either develop your weaknesses or optimize your strengths.

Below is an article to help you choose your race line up for 2016!

10 Tips

Keys to Good Run Form

The quality of your workout is often more important than the quantity. Good running technique can influence your speed, injury risk, and comfort. On your next run, ask yourself if you are applying the 5 keys outlined below. 

1. Foot strike. Your foot should land underneath your body—not in front of it. Many runners will over-stride in an effort to run farther. As a result, your forward momentum is stunted by the angle of your foot on the ground.

2. Run tall. Basically this one is really simple—you should be running tall and not hunched over. Focus on running with your chest proud and your shoulders down. This rings true when running up and down inclines as well.

3. Use a quick cadence. Cadence is often discussed when talking to triathletes and cyclists while on the bike. It is also important when running.  When you bring your feet down (right underneath your body), make sure you are picking them back up again quickly. Aim for a cadence of 85-95 steps per minute on each leg. A good way to check is to count the number of times your foot touches the ground on the right side for 20 seconds, then multiply by 3. 

4. Arms at side.  Many runners will move their arms across their bodies or rotate through their trunk. Try to remember you want your arms to pump you forward, not diagonal. My old track coach used to say that you should move your arms like you would if you were playing tug of war, forward and backward at a 90 degree angle. 

5. Head up. You should look ahead about 5 feet to keep your body in alignment. Head position works together to keep the chest tall and to concentrate on the posterior motion that helps your forward momentum. I often find this hardest to accomplish when running on the treadmill, I'm vertically challenged so to watch the TV, I have to raise my head. 

The cool thing is that all these form tips flow together. If I’m running tall, my head tends to be up high. If I’m hitting my cadence, then I’m naturally bringing my foot down right where it should land. If all those other things are on point, then my arms are naturally pumping back and forth at my side.

Do you focus on form when you run?

TRX for Athletes

I recently went to an instructor certification to use the TRX Suspension Trainer for my clients. Among the exercises that we learned, I was able to find a focus for my athletes too. The benefits of suspension training include challenging the muscles by changing your center of gravity, improving joint stability, increasing stabilization through balance, and performing functional movements to build proper muscle patterns. Above all, TRX is a full body workout that requires only ONE tool!

The main objective of the suspension straps is to create proximal (near the center/core) stability while improving distal (away from the center) mobility. Below is a video describing this philosophy.
TRX Objective

As an instructor, my primary objective is to create a safe and effective workout. To do this, I first focus on the foundation movement of the plank.
Mastering the TRX Plank

Next, I focus on recognizing the body as a series of masses and spaces. The head is a mass, the neck a space. The torso is a mass, the waist a space. To maintain proper form, those masses and spaces need to be in place.
TRX- Masses and Spaces

Sample Class:
Warm Up:
Deep squat-stretch
Squat Row
Hip Extension
Wall Slide
T-Spine rotation
Main Set: 
Perform each exercise for 10 repetitions. Repeat the circuit 3-5 times with 1 minute rest between circuits.
Step back lunge
Plank
Hamstring curl
Chest press
Squat to pistol
Tricep press
Bicep Curl
Side Plank
Flexibility:
Hip hinge
Alternating leg lift
Kneeling hip flexor
Chest

Swim Cap Fashion Statement

The first hurdle to improving your swim is...getting in the water! Whether it is body image, the cost of a new suit, or having the tools for drills, many of us can find reasons to avoid the swim. In addition to a suit and goggles, a fun swim cap can help you find the mindset to jump on in! Graphic Swim Caps

Like many of us collect shoes, I have several caps on hand to wear with my changing mood. Below are some of my favorites.

When I'm not feeling the workout.

When I'm feeling like a superstar!

When I feel girly and fun!