Summer Running Recap and a 30 day Pilates Challenge!

253 miles in the books.  This summer I had a mileage goal and I didn't hit it, I had 1 week in June and 1 week in August where I had to pull back from running, listen to my body and take it easy. In the end those two easy weeks paid off as I made it through Hood to Coast with no major injuries and still hit 253 miles! Not bad, not bad.  

Running is my favorite form of exercise but it is very hard on the body. I came to Pilates years ago as a way to combat the intensity of running, increase my flexibility, balance out my musculature, and decrease my risk of injury. With that being said, Pilates sadly hit the back burner for me these past few months but I am happy to say that I am rededicating myself to it in September! A few fellow teachers and I have created a 30 day advanced mat challenge. In total it takes about 45 minutes; it is challenging, it works your whole body, and it takes your spine through all ranges of motion leaving you feeling worked, lengthened, and overall better. I am so excited to be putting the time into my body over the next month and can't wait to feel and see the benefits.  Here is a glimpse into Day 2...

Starting a month long challenge can seem daunting at first but in reality it's only 30 days. That is enough time to create a new habit and change.  Let someone know about your challenge to help keep you accountable or employ a partner to do it with.  

I invite you to partake in a 30 day fitness challenge of your choice! I would love to hear about it and check in:-)

Get Workout Ready with VEGA Pre-Workout Energizer!

I received the Vega Sport Pre-Workout Energizer from Vega (one of my favorite companies) a month or two ago and I am pretty smitten with it.  Vega has recently began to expand its line past just protein powder making delicious bars (which I talked about here), pre/during/and recovery supplements,  It is so great to be able to find a line of products that you know is clean; NO GMOS, Gluten Free, and No Artificial ANYTHING!

The Pre-Workout Energizer is here to help get you in the zone with Energy to Burn!

The Pre-Workout Energizer provides immediate and sustained energy, it increases endurance, aerobic, and anaerobic capacity, and enhances mental focus.

I first tried out the drink mix before a Saturday morning run around the neighborhood. It's always a good idea to try out new products on an easy training run in case it doesn't sit right.  I mixed the powder with large bottle of water and it was delicious.  It smells super fruity, especially since I received Acai Berry but the flavor isn't too strong.  I drank it about 20 minutes before heading out and no funny after taste or side effects.  I felt really good on my run and decided to take it with me to California for my trail run.  The race didn't start until 9 and we had eaten breakfast around 7:30 so this was the perfect little pick me up before the race without risking upsetting my digestion system.  I felt energized throughout the race and finished strong!  

I like that the product is easy to take with you and is a great aid for a last minute boost before getting in your workout!  I look forward to trying their sustain and recover products as I head into my summer run training!

Boredom Free Workout. 60 Minutes, 50 Exercises, 1 Minute Each.

I try my very best to keep my bootcamp class fresh and on their toes.  Variety in your workouts is important for many reasons; to keep the body guessing, changing, and progressing, to keep the students engaged, and prevent boredom!  The workout below is going to look overwhelming but the concept is quite simple.  Take five minutes to warm-up, go through each exercise once for 1 minute each, and cool-down for five minutes.  My students enjoy this workout quite a bit, it seems to go by very quickly and you know you will only perform each exercise once, so no matter how much you dislike a particular exercise work hard at it for that minute and you don't have to see it again!

Remember if there is an exercise that does not feel appropriate for your body feel free to get creative or repeat an exercise that works the same muscle group of the exercise you are omitting.

Have a question about an exercise? Leave a comment or send me an email and I will try to post a video or photos as to how to.

60 minute Tabata Workout.

This workout was a big hit last week, my clients just loved it!  I usually use Tabata intervals throughout class to add cardio and to keep the classes heart rates up.  I decided to mix things up and teach an entire Tabata class. If you haven't heard of Tabata training, you can read more here. The class consisted of 12 rounds of Tabata (4 min each) with 1 minute active rest intervals between rounds. Active rest can be step-touching in place, just make sure to keep your body upright and attempt to bring your heart rate down slowly.  
The rounds alternate between strength, strength, cardio, and core.  What's great about this workout is all you need is a set of free weights and your smart phone (for your Tabata timer app).  
Remember to properly warm-up, cool-down and stretch.  If an exercise does not feel right for your body or fitness level modify or continue to do move with an active rest through the round until you feel ready to join in again. With any of the high intensity exercises you can always choose an alternative, for example plyo lunges can be swapped out for stationary lunges.  LISTENT TO YOUR BODY!  

Plank + Rotation: Start in a plank at center preferably on your hands, rotate your body to the right stacking your feet and raising your right arm up to the ceiling, pause.  Rotate back to center squaring off your body to the ground, pause, then rotate to the other side.
 
Double Leg Lower: Lying supine (on your back), place hands behind head with your elbows reaching wide.  Curl up to an upper contraction, using your abdominal muscles (not your neck).  Lift your legs to 90 degrees, slowly lower both legs but only lowering as much as you can without going into your low back. Slowly bring the legs back up. Avoid using momentum as you bring the legs back to 90 degrees. Attempt to be as precise as possible as you lift the legs, stopping at 90 not past!

REMEMBER: exercise is only as good as the form you perform it with.

If you aren't sure of an exercise above, please leave a comment and I will get back to you with some notes:-)