Do you have a goal to run a distance race this year? As a runner, I can appreciate the time and training that go into a running goal. I have found several training plans, whether your goal is a 5K (3.1 miles), 10K (6.2 miles), half marathon (13.1 miles), or marathon (26.2 miles), that will help make your goal attainable. I have used, or have clients that have used, most of these plans. They DO work!
5K plan: click here!
Alternate 5K plan: click here!
10K plan: click here!
8 week half marathon plan: click here!
10 week half marathon plan: click here!
"Traditional" marathon plan: click here!
"Renegade" marathon plan: click here!
Remember to listen to your body. If something hurts, take a day or two off and rest. It is better to sacrifice a day or two of training than to risk injury. Good luck!
Friday, March 18, 2011
Wednesday, February 9, 2011
Easy ways to lose a pound (or 2)
It is an interesting fact that 1 lb of body fat = 3,500 calories. But what exactly does this mean? If you divide 3,500 calories by 7 days, it comes out to 500 calories per day. So, to lose 1 lb in 1 week, simply create a 500 calorie per day deficit (burn 500 calories more than you eat). Here are simple strategies to help you do so! Just pick one tip from the diet section and one tip from the exercise section.
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish
Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)
To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.
Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish
Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week
Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!
Tuesday, January 4, 2011
New Year, New You!
Did you know that the #1 New Year's resolution for 2011 is to "get fit"? If you are one of the hundreds of thousands of people that have vowed to do so, here are some tips to help you in your journey!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
The first thing to keep in mind is that a healthy lifestyle change does NOT happen overnight. It takes dedication. However, it may not be as difficult as you think. By incorporating several habits into your daily routine, you will see results faster and easier.
1. If you sit a lot at work and/or at home: try to get up and walk around for 2-3 minutes at least once per hour.
2. If you stand in one place while at work: try to shuffle your feet around every 10 minutes, so as to not allow joints to lock up.
3. Take the stairs instead of the elevator/escalator, as long as it is within reason (i.e. don't expect yourself to climb 20 flights of stairs!)
4. If you have a dog: take the dog for a 30-45 minute walk 2-3 times per week.
5. Try to snack: eat an apple, low fat yogurt, or 1 oz of raw almonds in between meals. Eating between meals will decrease your desire to overeat at a meal.
6. For portion control at meals: don't bother measuring everything, just don't allow food items to touch on your plate. And only have 1 serving.
7. Cut out pop and soda from your diet.
8. For an attainable exercise regimen: commit to cardio (running, elliptical, biking, swimming) 2-3 times per week for 30 minutes, and resistance (dumbbells, barbells, weight machines, bands) 1-2 times per week for 45 minutes. For resistance, choose exercises that work the greatest number of muscles at the same time.
Remember, YOU CAN DO THIS!! You are more likely to stick with it if you find an exercise buddy or personal trainer to help hold you accountable for your decisions. Don't be afraid to ask for help. Good luck!
Tuesday, December 14, 2010
10 min Total Body Workout!
For everyone out there who wants to tone and strengthen EVERYTHING, but doesn't have time to hit the gym for an hour. . . This is an awesome (and quick!) workout. These are some of my fave exercises, and I incorporate them into most of the workouts I do for myself and my clients. And best of all, you won't need any equipment!
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
1. Squat to Knee-Up Twist
Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.
2. Plank Hold
Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.
3. Plank Ladders
Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.
Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.
Saturday, December 11, 2010
Anti-Aging foods & tips
Here are some anti-aging foods that everyone should know about!
Olive Oil, promotes glowing skin
Watermelon, promotes skin hydration
Green Tea, helps with brown spots
Salmon, reduces redness
Spinach, helps to firm skin
Blueberries, smooths fine lines
Pomegranates, promotes the look of softer skin
Ultimately, any foods that are rich in antioxidants (vitamins A, C, and E) will help with the signs of aging, as they ward off free radicals that cause skin damage.
Here are some tips to avoid skin damage!
Wear sunscreen (preferably 30 SPF or above) every day
Wear sunglasses
Use a weekly hydrating mask
Don't pick at blemishes
Don't take really hot showers (the really hot water is damaging to skin cells)
Stick to a routine
Olive Oil, promotes glowing skin
Watermelon, promotes skin hydration
Green Tea, helps with brown spots
Salmon, reduces redness
Spinach, helps to firm skin
Blueberries, smooths fine lines
Pomegranates, promotes the look of softer skin
Ultimately, any foods that are rich in antioxidants (vitamins A, C, and E) will help with the signs of aging, as they ward off free radicals that cause skin damage.
Here are some tips to avoid skin damage!
Wear sunscreen (preferably 30 SPF or above) every day
Wear sunglasses
Use a weekly hydrating mask
Don't pick at blemishes
Don't take really hot showers (the really hot water is damaging to skin cells)
Stick to a routine
Saturday, November 13, 2010
Thanksgiving Ideas!
Here are a few (awesome!) ideas from Fitness Magazine for eating a HEALTHY Thanksgiving dinner:
1.Turkey
Turkey is a healthy protein source - unless it's deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces - and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table.
2.Sweet Potatoes
Sweet potatoes are among the healthiest vegetables around - so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted - which keeps the flavor very intense without adding fat - sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which ward off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.
3.Cranberries
As millions of us reach for cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.
4.Stuffing
This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.
5.Pumpkin
It's not Thanksgiving without a slice of pumpkin pie. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.
6.Red Wine
While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.
Originally published on FitnessMagazine.com, November 2008.
1.Turkey
Turkey is a healthy protein source - unless it's deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces - and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table.
2.Sweet Potatoes
Sweet potatoes are among the healthiest vegetables around - so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted - which keeps the flavor very intense without adding fat - sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which ward off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.
3.Cranberries
As millions of us reach for cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.
4.Stuffing
This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.
5.Pumpkin
It's not Thanksgiving without a slice of pumpkin pie. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.
6.Red Wine
While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.
Originally published on FitnessMagazine.com, November 2008.
Thursday, November 4, 2010
Eat Better, Spend Less
Check out this awesome article from Fitness Magazine on how to shop smarter, eat better, and spend less at the grocery store. They have some really great tips! Eat Better, Spend Less
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