Refocusing on Recovery and Taking a Break From Running

Refocusing on Recovery and Taking a Break From Running

After I ran the Ronnie’s Run a few weeks ago, I not only chaffed like a MF, but I overdid (and realized I’m also lacking) in more ways then I thought.

About a week after the race, I took it easy and did some easy runs (3-4 miles, maybe 5) and slowly got back into it since the race. I decided after a few of those, that I could up the mileage and challenge myself. A weekend or so ago, I ran 3 miles on Saturday, 7 miles on Sunday, and 5 miles on Monday. Rested Tuesday (typical day of rest). After 7 miles, I felt tight and achy. I never stretched or foam rolled. I just moved on with my day. I never questioned the next morning when I would plan to do 5. During the 5 miles, I felt tight at the beginning. Kinda typical right? The first mile is always a warm-up mile for me. *Side note: I have terrible if not, just non-existent warm-up routine that I rarely do. It’s needs work and it’ll become obvious why later…lol.

I was pushing the pace and felt good for most of it. On the last 2-3 miles of the run though my right foot, ankle, calf, hamstring…basically my whole right leg just ACHED and HURT. Like WOAH! This kind of pain was something I had not had since high school (ran cross country in high school, dealt with similar issues). I thought I just didn’t recover enough post seven miles, which was clear, but I also knew off the bat, I just pushed my body too far, too fast.

It’s been over a week since I had run last. I’m still having some issues with that side, and it’s annoying as hell. I’m doing my own rehab with help from my manager at work, plus foam rolling, and just taking it as opportunity to slow down. The universe has a funny way of making you just CHILL. It doesn’t hurt to walk, but any impact is questionable. I think it’s just overuse, but I know I also have tight calves and not so good ankle mobility. I’m getting new shoes this week so I’m hoping that will be a huge help!

Although I’m annoyed that I can’t just “go run”,  I’m using this little break to focus on other parts of fitness I typically by-pass. Aka: flexibility and cross training.

SO. Here I am, over a week of not running, but turning it around and making it a learning opportunity. Since I’m not on the run, I’ve decided since the day I hurt myself (10/22?) until the end of October to focus on flexibility. Keeping it simple and mixing in a combination of strength (balance, split squats, single leg deadlifts, towel curls for ankle/foot strength), mobility, gentle stretching, foam rolling, and yoga. I hate all of these things because they’re boring…being real here…but at this point, I know I need them all more then ever.

Among flexibility, I’m hopping on the bike more! I forgot how much I really like spin classes. They’re hard AF. I’m challenged the entire time and I get a similar movement pattern to running. It doesn’t bother my ankle or calf at all. I’m either at Soho Cycling (love the instructors and vibe there!) or the Peloton at work. I’d love to get in a pool too, since I miss that, but haven’t explored that as much yet. Among the bike, I’m also doing 2x per week strength training. Another thing I like, but not as much as I love cardio. Strength training is such a love/hate for me. 30 minutes is perfect and I feel SO SORE afterwards. I know my body is thanking me for all this change and less impact.

It’s funny, because now that I’m not running, I’m taking a totally different approach to exercise. Running is my love and will always be. But I’m seeing that there is more to life then just getting miles in. I’m enjoying the change of pace and I’m still being active, just in a different way. I feel more at peace and less stressed ironically. A few things in my life are taking on a similar perspective. If I don’t get “high intensity” activity in or my steps are less then 10,000…it’s a reminder that it’s not the end of the world. I end up focusing on other parts of my life that I enjoy like catching up with friends over coffee, organizing my new home, feeling focused and productive at work, and enjoying simple forms of movement like yoga or just walking.

Once I feel ready to return to running, I’m gonna ease into it SMART. A warm-up and cool-down will be a more regular part of my routine. Foam rolling and mobility will continue to make an appearance more often. I’ll either head over to Soho Cycle or the Peloton more often then every 3 months. I’m gonna enjoy the fact I CAN run and enjoy it and not always be so on pace.

As much as this has been a change for me, I’m kinda grateful I’m taking this bit of time off. I know it will lead to being better then I was before!

Happy Friday, friends! 🙂

 

 

 

Advertisements
Ronnie’s Run 10 Miler Recap

Ronnie’s Run 10 Miler Recap

Third time posting in a month or so…WIN! I’m excited to be here more regularly lately, so let’s keep this going!!

Last week I posted about on how I was having a low key weekend plus the Ronnie’s Run 10 miler race. It was definitely low key and productive, which in the midst of all the condo stuff I’ve been doing lately, it was nice to switch the focus to something else for a change.

Let’s start this 10 miler recap from the night before, because I have a few things I like to do to get my head set for a race the next morning.

I worked until 7pm Friday night and came home knowing it was gonna be PIZZA night. I always have a high carb dinner the night before a long run or race and knew the Publix Margarita Pizza was sure to hit the spot (pasta, pizza, baked or sweet potato, something with rice alongside chicken and a small salad/vegetables are my go to meals before a long run). I laid low, watched tv (food network or whatever on Hulu), read my book (Sidney Sheldon is what I’m reading now…so good! combo or mystery and romance), and was in bed around ~9pm.  I never have any alcohol since it gives me headache and leaves me feeling slugglish the next morning (light weight over here) so I skip it altogether and save some for post race. Call me a grandma, but I love nights like this any day of the week. I feel relaxed and ready to tackle the next day with confidence. I did this same kind of thing before my first marathon and pretty much every other half I’ve done. Same goes for getting ready for work the next day, an event, just wanting to feel rested, etc. It’s proved a successful pre-run routine, so I’ve stuck to it ever since!

Ready to run, I woke up at 6am to drive down to Ft. Desoto. Ft. Desoto is a beautiful and historic area and state park. It has beaches all along the shore and nice flat gravel roads and sidewalks—perfect for running, walking, and biking! They have pavilions, piers, plenty of parking, cute cafes/sandwich shops, and all kinds of outdoor recreation rentals (paddleboards, bikes, kayaks, you name it!). Not to mention, the historic fort you can walk through and explore. It’s basically the perfect place for a race, and in fact—they offer triathlons and other races there throughout October-April.

I arrive at the park at 6:30am ish and park at the north beach. A lot of cars begin to arrive and runners and walkers start exiting their cars to walk, run, and warm-up. They had vendors near the starting line, bathrooms, and music so a bunch of people, including myself head over there. From there I warm-up and head back to the vendor area. I find a friend from my outdoor bootcamp days and graduate program, Liz of Liz Anthony Nutrition who sells protein bites (AMAZING by the way!) and we chat until we head over to the start together. There was a 5k race which she did and the 10 miles which I did. Both races started together until the 5k veered off from the 10 mile course. Another cool thing, was the fact that the 10 miler race had pacers. I don’t really use the pace groups, and wasn’t planning on using them, but I ended up sticking with the ~9 minute pacer for the first 5 miles. I felt good and strong. All the training group runs I’ve been doing since July were paying off!

It wasn’t until the turnaround point (~5 miles, an out and back course) that I felt I was slowing down. I became sluggish and my strength to keep up was waning. At this point, I had about ~4 miles left to go, and was having every negative thought get into my head. I finally talked myself out the negativity and reminded myself of positive mantras. Some included “one foot in front of the other”, “run your own race”, “you are made to do tough things”, “keep moving”, “you can do this”, and what felt like a million other little phrases of affirmation to get me through. I admit, the further I’ve run for this race was 7 miles, about the right time I felt sluggish with about ~3-4 miles left to go. I kept saying these phrases over and over and didn’t let the pace group I saw leave my view get to me.

As I continued to slow, I gave myself permission to walk through the water stops for the last 5k of the race. I never do this, and was initially hard on myself for “giving in” but I knew I wanted to feel good and finish strong whatever the clock said. I don’t think it took much time off, so it was definitely well worth it to give myself a mental break and get some water (it was starting to get warm out too).

I finished in 1:34, which I am pleased with and will take despite how I felt during the last half. I estimated an hour to an hour and a half, and I was pretty much right on!

The post race celebration was good yet simple. A no-frills type of finish. They handed out chocolate milk (YUM! hit the spot too) and water. They didn’t really have breakfast or food (like no bananas…hmm). It ended up being fine because I ended up leaving shortly after saying goodbye to my friend Liz and heading back home to get my new dresser delivered!

The one con of the whole event, was not the event itself, but the fact that I chafed like a mother f***** and I will NEVER wear shorts for that distance or longer ever again!! lol. I’m not being dramatic when I say that I was torn up and so uncomfortable for about 4 days. Thank God for nonstick antibacterial gauze pad and yoga pants LOL. I just started back running today (one week later). I bought those Nike biker longer training shorts so, if anything, I’m expanding my workout wardrobe LOL.

Moral of the story, I did this race because I wanted a baseline measurement before starting my half marathon training in a few weeks. I now know what I have to work on, and I am ready and excited to once again commit to the Hanson marathon method again!

Have a fabulous weekend friends 🙂

3 Lessons I Learned When I Ditched My Garmin For A Week

3 Lessons I Learned When I Ditched My Garmin For A Week

First, let me just say that I never intended to run without my Garmin for a week…LOL. I’ll be the first to admit I’m attached to their watch just as much as the next runner is. I’m super dependent on it and rely on it big time since I’m in training for my next half…Best Damn Race Safety Harbor!

Quick back story…my original Garmin Vivoactive HR watch (read more about it here) got flaky over Labor Day weekend so I sent it back and was sent a new one—free of charge—within a few weeks thanks to Hurricane Irma. Yay! Two months later, the watch they sent me became flaky AGAIN…NOT a happy camper at this point…so I sent it back and gave Garmin a piece of my mind. I’m pretty sure this was the universe giving me signs to slow down or something since the week before I had a procedure to remove an ingrown toenail…sorry TMI 😛 Anyways, I’ll have my new watch—again free of charge—-by the beginning of next week. Hopefully. Luckily Garmin was great and was extremely apologetic on the phone. Seriously though…runners in training do not have time for watch malfunctions!

That being said, I learned a lot about myself and my training when going without it. I was pretty surprised actually. It kind of added stress I didn’t know was there. When the watch went away, it was like a weight was lifted off my shoulders! Some eye-opening things, folks.

  1. I learned I was very dependent on my pace or distance and letting that determine if my run was “good” or not. Typing that…I’m like really?? LOL. When you’re on a roll and pushing yourself, it feels good to see improvement. But after a while, it felt like the watch was dictating my life which I didn’t like. I’m hitting certain paces in my training which I like and gives me something to work towards, but the central focus on numbers in general definitely messed with my head. I realized I completely disregarded any sense of enjoyment or peace I was getting from my runs and knew that needed to change!
  2. Running for effort is just as effective as pace. Running for effort is something I don’t do a lot of because I always have my watch. But ditching the watch and letting your body be the one in control is pretty cool. Your body really knows what’s up and can tell you some important things if you’re not stuck in a numbers game! Another part of training that has helped take the pressure off.
  3. I am reminded of the original reason of why I run. I run because it makes me feel good, empowers me to work hard, gives me confidence, is a stress-reliever and therapy, and is just plain FUN.

SO, as of now, I still do not have my watch. I’m running the rest of the week without it until it arrives next Monday, the 6th. I’m embracing the fact I still don’t have it (convincing myself more like but you get it) but I must say it’s nice not stressing about pace, calories, or distance (I’m using Map My Run to help me with turnaround points). This training is for enjoyment as much as it is a PR.

Thanks to this inconvenience, you could say I’m “okay” with going without a watch for now. It’s kind of fun going back to the “old days” when none of us had these fancy watches. However, I’m looking forward to getting my watch back and seeing if I’ve improved without it! These couple weeks have been an eye-opener in a sense of going without the watch more often. This is something I’m going to implement going into the next few weeks of my training cycle. In the meantime, I challenge YOU to go without your watch for just one run and see how you feel. You might be surprised!

YOUR TURN:

Do you run by effort? Do you have a watch you rely on?

Do you run for fun or training for something now?

Why do you run?

Six Reasons To Use a Training/Workout Log

Six Reasons To Use a Training/Workout Log

Hey There! Hope you all have had a great summer! It’s hard to believe the summer is almost (if not already) over. I go back to school next week so this is my last week of summer. I’m ready to head back, although not being class these past few months have been nice. Last year of grad school, I’m ready for ya!

One of my goals this summer was to crank out three blog posts. Unfortunately, that didn’t quite happen. I was not really motivated to create a new topics or felt the need to share regularly to be honest—until last night!

Last night I was relaxing and saw my training log journals on my bookcase. I thought it would be fun to go over and read through them. I have journals from my training through undergrad, the summers in between, and my first marathon training…2014, 2015, and 2016.

As I read through them, I was amazed how much I accomplished and the runs/workouts I did everyday! I was very motivated, and still am, but I was a little excessive looking through them. It brought back some rough moments for me (excessive training and running so I could be “skinny”) and some great ones like beating my mile time! I can confidently say my time has drastically improved from 2-3 years ago. It’s so cool to see how things changed from one year to the next mentally and physically.

As of now, I’m not using a training log or journal. I’m not sure why…clearly it works! I know after looking through these logs, I’ll be jumping back to it. I think it was because I was relying on the logs to help me get to milage and stay consistent with training during my marathons. Now that I’m not training for a long distance that requires planning, I’ve found that being flexible with training is what I feel is right. Funny how you go in and out of certain habits!

Regardless if you’re using a training log to account for training milage or just trying to get into a fitness routine, logging is a good place to start.

The log I use(d) is The Complete Runner’s Day-by-Day Log 2017 Calendar by Marty Jerome. It’s simple to use and has enough space to be as specific about your workouts as necessary. I recommend it for everyone even if you don’t run!

OK! Here’s the scoop on this post: six reasons to log. Let’s get right to it.

  1. Boosts motivation. Simply put. Looking back at your hard work over a week’s, month’s, or year’s time is fun to see. It can re-motivate you to get back into shape, sign up for race, or get yourself to your same group class (or try a new one). Looking at mine, I did a lot of swimming and yoga on certain days. I realized I miss those workouts more then I realize and am considering hitting the pool again for cross training and plan on finding a yoga class that works for me.
  2. You see progress over time. As long as you’re *consistent* with logging and being specific to an extent, you can truly see changes being made! My mile time a couple years ago was around 9:00/9:15 per mile. Today I’m running around 8/8:15 per mile. They say progress takes time and it does!! My biggest takeaway with seeing this was that good things take time. Patience is key. Things don’t just happen over night! Taking a couple years of consistent work to make something happen is worth it.
  3. You learn what works and what doesn’t for you. My swimming and yoga workouts were on the same day and time that year and it worked for my schedule since I saw a repetitive pattern every week. Other workouts didn’t stick as well. That’s okay! Learning types workouts, best time of day, best day of the week, location, snacks/meals beforehand, music, the list goes on…can help you with establishing the best routine for you. Learning what doesn’t work too is equally important!
  4. A good reminder when motivation drops or inspires you to switch it up. Looking back, the swimming and yoga keep coming to mind. I realize I want to add this back into my fall workout schedule to keep my routine fresh. Cross training is something that has taken the backseat to and I’d like to add it back in. It also inspires me to keep my tempo runs and speed workouts on the plan to help me beat my half marathon time this spring. Seeing these parts of your training can help boost motivation to sign up for a race, try that yoga class because you know you need to stretch, or avoid Chipotle before your long run! (guilty).
  5. Repeat workout routines. Sometimes a workout routine in itself is enough to bring back. Maybe running Monday, Wednesday, and Friday at 8am was good way to get in your workout before work? Yoga in the evening was a good way to decompress? Associating these routines with feelings of accomplishment (or a bad experience in some cases!) is a good way to look back and add or take away certain routines.
  6. What still needs improvement or you still struggle with, what has improved from previous changes, and what stayed the same. This is like looking at your log in reverse. You can see what you still struggle with (e.g still can’t seem to find a good day to strength train–seeing options you already tried is a bonus!), what has improved (e.g seeing your mile time improve from your one time per week time trials) then seeing how you got there, and what you’ve kept along the way (e.g twice a week spin class at your favorite studio). Making note of what you’ve done to combat the struggle, what worked when hitting a specific goal, and what has been a priority in your fitness routine is beyond key to upping your fitness game or getting back to it!

I hope these six tips can be of help to you! Since last night, I feel ready to switch up my routine for some new found motivation. Sometimes we can find motivation, a new perspective, or the answer right in front of us if we take time to log. 😉

Your Turn!

Do you log your workouts? Do you find it works for you?

What has been an something you’ve learned about yourself having logged for a certain amount of time?

Do you have any fitness goals on the horizon this fall?

 

Summertime: Five Things I’m Loving Lately

Summertime: Five Things I’m Loving Lately

Hey! It’s been awhile since I’ve been on my little blog. This past semester with school has been a crazy one, yet again. I knew it was gonna be a nutty one, so blogging went straight to the back-burner until I was done. It was definitely a good decision on my part! I’ll probably go back to putting it on the back-burner in the fall. But for now, expect to see me on here more often!

Summertime this year is a chill, yet productive one for me so far. No big trips planned or classes I need to take. I’m using this time to learn more about myself through my internship, my training, my current work, and to take time to see myself where I want be a year from now…no more schooling and in a full time career (fingers crossed!). Long story short.

With those things in mind, I took time to reflect on what I’m loving in my life right now. It’s so easy to keep looking ahead or planning for the future. I find that I see myself as “not good enough” or comparing myself to others. It’s a dumb game and wastes time. Period. Reflecting on what I love about my life right now, is good way to start planning on what I can take with me into the summer months and fall semester.

SO what am I loving? SO MANY THINGS!! I had to narrow it down some, but these are my FIVE things I’ve been loving lately:

1.) Catching up with old friends and meeting new ones. I’ve been hanging with my girl, Lindsey (@runnaroundd) more lately and have loved our coffee dates together. We’ve not always been in touch, but we’re on the same page with fitness and our love for coffee, so you could say we hit it off every time. Other friends have gone to the wayside lately, and that’s okay too. Those people will reappear when the time is right. Until then, there’s always room for new friends right?

2.) Eating more fruit. Sounds weird, because I always eat fruit and have always loved it, but something about fresh summer fruit sounds so refreshing! I love frozen pineapple or mango in smoothies and watermelon with feta and balsamic vinaigrette…YES, the ultimate summer snack.

3.) Not following a training plan. I said it. It feels weird. I’m being honest. It’s nice to not revolve your life around training for a marathon. I truly love the training and see myself running a marathon again for sure, but this time of year with it being so hot in Florida, I don’t feel the need to run for distance or train for an event. Right now, I love running the distance I wanna run when I wanna run it…type of thing. I do bootcamp one time per week, strength day one time per week, HIIT one time per week, running in between, and yoga. It’s a good mix and I’m not focused on one one kind of movement. I’m sure by the end of the summer I’ll be craving some kind of race to train for!

To keep me focused, without any races on the horizon, I’m considering doing a run streak. Ya know, one of those “run a mile a day from this date to this date”…yep! It’s sounds like it could work since I have a goal, but nothing crazy. Consistency seems to be what I’m craving anyways.

4.) My Special Olympics Internship. I LOVE my this internship. BOOM! It has by far been the most eye opening experience I’ve had. I truly love seeing my class and putting together lesson plans (I’m teaching health education to SO athletes). I love the creativity behind it and the topics I cover with them. My students give me a challenge in the best way possible. We’ll see where this goes from here!

5.) Taking school off for the summer. Although I’m technically “in school” during this internship, I’m not in the classroom. I have no classes for credit to take (I’ve completed them), homework, studying for a test, or showing up to do. It is a blessing since this program is truly a constant grind and this time off has been worth it. I know I’ll feel refreshed and ready to get back for the fall semester!

Your Turn!

  1. What is your fitness routine like lately?
  2. What are your favorite summer recipes?
  3. Any new experiences that you’ve learned from?

 

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

Garmin Vivoactive HR Watch: The Perfect Gift For The Active Individual

My first blog post of the year! Hope everyone had a great first week of 2017. Looking back on 2016, there was a combination of both good and bad. Bad I feel isn’t a great word here, so I’m switching to “challenging.”

Challenges that were a lesson for growth and change. Plenty of tough real world situations, frustration, stress, and fear are a few of the characteristics I would describe tough spots this year. Even though negative at some points, I’ve gotten stronger and have learned what the real me is made of. Grateful for these experiences even though I wanted to jump out the window on a few occasions!

Good things: new friends, people, opportunities, growth, learning more about myself, and learning where I find my niche in the fitness industry. Continuing to trust myself, live independently in Tampa, and do what makes me happy are what I hope to continue in the New Year! One marathon, multiple races and miles, blogging, growing my personal training business and enhancing my group fitness skill set and classes, grad school this summer and fall, travel to Costa Rica, continue to live in sunny Tampa and meet the greatest guy, neighbor–turned boyfriend has been a few highlights of my year!

I’m not done with any of these yet, but every year I find myself getting a little bit closer to who I want to become. Big YAY!

OK. My year in review is recapped and I’m excited to share the purpose of post today!

My Garmin Vivoactive HR watch! 

I didn’t realize I would want this, but as soon as Harrison gifted it to me and I read about all it does, I was:

1.) Floored

2.) Excited to try it ASAP!

img_2484

I was in awe of such a generous and thoughtful gift, but also EVERYTHING this watch can do! Run, swim, bike, row, ski/snowboard (came in handy this Christmas in Steamboat), stand-up paddle board, golf (not really for me, but a possibility down the road!), as well indoor running, cycling, and strength training. I especially love the capability for strength training, especially during a HIIT workout or group fitness class!

It tracks heart rate as well, another component I thought was pretty sweet. Again, nothing I thought I would be sold on, but definitely a reminder to add that extra push and challenge myself during a run or cardio session. Although wearing a heart rate monitor around your rib cage is more accurate, which I still believe is, heart rate via your wrist is also fairly accurate compared to measuring my own manually.

img_2487

Sleep is also another feature I find fun to check! Again, nothing I monitor too closely since I’m a pretty sound sleeper, but seeing the amount of hours I slept, periods of deep and light sleep, movement, and awake time is handy. Sleep is a huge component of exercise performance, so knowing I’m sleeping well and sound and tracking it regularly is a feature that I’ve grown to like.

img_2490

Aside from the sport features, tracking steps, floors climbed, and intensity minutes are also recorded! All based around your profile you complete on the app, the watch determines your recommended steps per day, floors to climb (kind of tough at times), and intensity minutes for the week. It reminds you to move and congratulates you when you’ve achieved your goal! All good things to know throughout the day.

img_2488

Besides tracking fitness, the watch uses Bluetooth technology which syncs with your phone!!! Receiving calls and texts is easy and allows you to monitor notifications discreetly without the use of your phone. However, this is probably one draw back on this watch. I don’t care so much to see my texts and calls show up when I’m working out. My phone is away for a reason because I am busy! My workout time is my me time so I prefer to have that away. Luckily, this feature is not annoying and can be easily dismissed.

img_2491

I’m still get used to it, but I must say, it is easy to use and understand. Two buttons on the face, a large touch screen, and waterproof. Once set up, downloading the Garmin Connect App helps manage your stats via your phone. There you can go into details of your activity, sleep, calories burned, weight-loss tracking, and more. Did I mention you can sync it with myfitnesspal?! Too cool! I haven’t yet. Trying to decide if I want it connected or keep them separate. Will keep you posted! Pretty cool option knowing you can keep food logging and activity all on one app.

img_2489

Since there is SO many cool features, it can be easy to focus on numbers! Although numbers can be motivating, I try personally to not let them run my life.

I believe these activity trackers, whichever brand you buy, are a TOOL, not a measurement of success or failure. I feel that if I don’t track my sleep, I don’t get steps in, or my intensity minutes fall below the recommended amount, is not something to stress over. However, it is something to work on daily. Being reminded to move and take the stairs I feel are two very good features on this product–all of which doesn’t hurt any of us!

I do have my Garmin Forerunner 15 watch that is still my favorite and something I will continue to use! There’s something special about that watch–I think it has something to do with the races I’ve completed with it. In that case, I will be using it for my marathon and other races this year. General activity I will swap in with my Vivoactive HR watch for spin, walking, strength training, etc.! Overall, I highly recommend this watch since it plays a role in my active lifestyle that is more then just running! A perfect gift any time of year for the active individual in your life.

 

Why Everyone Can Do Plyometric Moves Plus My Three Modifications

Why Everyone Can Do Plyometric Moves Plus My Three Modifications

Happy Friday friends!! Its been a while since I posted a workout, so I figured I’d share a bit of what I do with my HEAT class and what I do with them since I do a fair share of plyometric moves in a bit of each of my class’s and my own workouts.

In case you’re wondering what plyometrics are, plyometrics (aka plyo) are a form of cardio using intense amounts of effort in a short amount of time. I do a combination of them in between different exercises to add an extra challenge and calorie burn or lump them all together for longer duration to focus on cardio alone. It’s really whatever you like!! A few examples of plyo moves are lateral bounds, depth jumps, vertical jumps, box jumps, power push-ups, medicine ball throws, and last but not least–burpees. The factor that makes these “plyo moves” is the added burst of intensity, namely the jump/throw movement or using the word “power.”

With plyometrics comes with impact, just FYI. These movements aren’t something you do for long periods time because they’re intense, you don’t need to do them for long to get benefits. The longer you can go, the better you’re getting at them! Although that’s not a bad thing since it shows your improvement, it means you can also make it more challenging ;).

So you might be reading this and thinking, that you’re not up to that level or you’re coming back from an injury (do I hear cranky knees?)…that’s okay! The best part is that plyo moves offer modifications so anyone can do them! I admit, I was not great at them off the bat, in fact I was terribly uncoordinated. Wait, I kinda am still uncoordinated jumping and moving around at the rate I’m going, but overtime I worked up to it using modifications. As a result of working at these, I look more put together as a result too! Yay to looking less clumsy and more coordinated! 😉

Guess what the secrets are? You’ll be more apt to try them knowing you can drop the intensity and still get benefits with these modifications:

  • ELIMINATE THE JUMP OR POWER MOVE! Yep, simple as that. Lateral bounds without the hop in between, box jumps with alternating high knees, medicine ball press without the throw/catch. Wanna make it tougher? Add the jump, but jump HIGHER or onto something higher, throw a heavier ball, or simply increase time or reps.

 

  • Go At Your Own Pace – Just like standard cardio, go at a pace that feels comfortably hard for you. Keep in mind the talk test. If you’re huffing and puffing and can speak in short choppy sentences, you’re doing it right. If you’re at a conversational pace, you can up the intensity.

 

  • Time Work and Rest According to Ability – You’re putting through an intense amount of work in a short period of time, ya gotta rest to replenish! So how long do you rest? I’d say work for as long as you rest. An example would be work for thirty seconds then rest for thirty seconds. My sweet spot for these is forty five seconds. A period of time between thirty seconds to a minute is a good amount of time to start. Again, this is whatever you like! So think outside the box too. Twenty seconds of work and ten seconds rest is really good and tough! (aka tabata!) Try four times of work and four times of rest. Play around and see what you like.

If you’re doing lateral bounds for thirty seconds and feel tired, but not wiped you’re doing them right. Pair that with a thirty second rest and you should feel ready to tackle another hard thirty second bout again. Making the movement intense for that amount of time should leave you feeling fatigued but not so wiped you can’t continue. If you do get to that point of fatigue, instead of completely stopping, MODIFY! Remember my suggestions at the top? This is when you can use them! You still get benefits of the movements even with the modifications.

So behold, by plyometric workout below! I’ve added the plyo moves in between other moves like this one here, but doing them at the end when you’re tired is good too!

Plyometric Workout with Odd & Even Numbers

Format: Two times through each round, two times through with plyo moves*, sprint once after both rounds then rest after last round for one minute.

Lower Body = 15x, 20x; Odd Rep Plyo Moves*

-Squat Jumps

*9 burpees

-Sumo Squats

*7 burpees

-Reverse Lunges (15 and 20 reps both sides)

*5 burpees

-Wide/Narrow Squats

*3 burpees

~Sprint~

Upper Body= 15x, 12x; Even Rep Plyo Moves*

-Power Pushups

*10 lateral bounds (double count- left and right sides equal one rep)

-Lat Tap Pushups

*8 lateral bounds (double count)

-Tricep Pushups

*6 lateral bounds (double count)

-Standard Pushups

*4 lateral bounds (double count)

~Sprint~

Rest!

Beat Plateaus with Cardio Post Strength Training

Beat Plateaus with Cardio Post Strength Training

Good morning! We’re officially half way through the week…YES! If you need to freshen up your fitness routine, check out my new workout idea. I wish I had done this combination of cardio post strength day sooner, since it really is a great way to see how well you perform on tired legs (or just a tired total body) while torching extra calories.

Have you ever warmed up with some light cardio or gotten it done first, then hit the weights, and finished with a cool down? Nothing wrong with that! Pretty standard and it works. But if you always do it that way, plateau is likely to set in sooner than later. A plateau is a period of maintenance where there is no decline or progress of fitness. You maintain and that’s it. This can either be seen as good or bad depending on the person and their goals. This can happen to anyone, from the elite to the average joe.

As we improve and progress, we become more fit with a need to be more mindful of new challenges/ways to make us stronger and more fit. For someone who is very fit (think of someone working out six days a week) constantly changing the stimulus pretty often is necessary to reach goals, whatever those are. For someone new to exercise/never exercised before and needs to lose weight, they may see results with this standard routine for a bit. Eventually after keeping up with their exercise routine, they could plateau later and need to adjust. Different timelines and goals for different people!

For those of you not really in a plateau right now (or just are good with where you are now) but just wanna add variety, this is just as good for you too! Especially those of you not really into losing weight, but wanna up your running game and have a race coming up. I tried this concept to switch up my running most of all: Running AFTER strength training! WHAT WHAT! yeah, it’s hard AF. But its great and really gets your body working. Running tired especially after a leg heavy strength day last Thursday was not really on my agenda, but I felt great so I figured why not. Although five miles was not on my list either, I really did enjoy that different kind of push. The first one to two miles were tough, then my legs kinda figured it out. The last mile was definitely tough though *insert fire and explosion emoijis.* I kinda wish I had done this more during my marathon training #MyOneRegret, but know I know for next one! 😉

If running five miles post strength seems to far too soon, stick to one to three miles and keep in tough or just above a conversational pace. See my post on pace runs to add the idea of an intense and short amount of cardio. I took it slower, and still felt I got a challenge out of it. If your legs feel like they’re gonna fall off, you’re doing it right! The point is keeping the cardio for after the weights, so regardless how fast or far you’re going, you can keep it easy or tough and still get benefits from it.

All ya gotta do is tack on the cardio at the end of your strength routine (whatever that is for you) and BOOM you will feel a huge difference! Even if running isn’t your thing, a bike ride, elliptical, walk, etc. works too! Keeping the heart rate going post weights is key!

YOUR TURN:

-Any new workout routines you’ve tried recently?

-What is your preferred form of cardio?

What’s the Buzz on Online Personal Training? The Client Perspective

What’s the Buzz on Online Personal Training? The Client Perspective

As part of my small business, I offer online or FaceTime personal training to my list of services. In this day in age, everything we do is online or on our phones. Why not add personal training?? The client still gets a workout in–#noexcuses, results and progress is still made despite the distance, and motivation is taken to the next level. This is a two part post on online training with the first focusing on the client. Below are a few of the benefits for client: 

It is especially helpful for clients that constantly travel or are always on the go. I plan online training like I would a real-life personal training session. I have 1.5 clients that use this option…lol. I train my dad just online because he’s still in Delray Beach, my hometown. My dad always requests to do a workout when I’m in town, but until then I see him once a week via FaceTime. It makes for a good reason to stay in touch anyways and to squeeze in a workout. My other client only uses it when she travels, which is fairly often.

IMG_0503
Was working so hard, he didn’t notice I snapped a pic 😉

In case you’ve ever wondered, YES–online training is still safe and effective. It is a little different from in-person, and there is plenty of room for getting your money’s worth too. For those clients that just need instruction or are at a more advanced level, this is a great way to challenge and motivate them. Effectiveness here is based on motivation, so instructing via a formatted workout (explaining to the client what is expected of them) can be very beneficial. If a client is more of a first-timer to exercise/personal training, real-life would be a great first start. Learning movement patterns with cues and spotting before moving online, creates a solid foundation for later instruction.

Not only is online training good for staying ahead with their goals, but allows them to reinforce what they already know about different movements. It “trains” them to use what they learned during an in-person session, if they had that experience before. Although being the trainer I cue them throughout the movement, they also rely on themselves to become more aware of form, breathing, etc.

Only positive feelings last post workout via online! No more “guilt” because they were away and didn’t get in a workout in with me. As the trainer, I hold them accountable via email and text throughout the week even if seeing them in person. According to the couple clients I have that use it, they love staying ahead on their workouts knowing time isn’t lost just because they’re away. Although this method benefits me as the trainer in a few ways too, I would easily say that this is a HUGE benefit for them. Online changed the game on that one 😉  Technology, whether it be FaceTime/skype, email, text, even social media, is so powerful and impactful for this industry. I’m SO happy this is a turning point for clients of personal trainers, especially my clients! 😉

YOUR TURN:

-Have you heard or even used online personal training? Thoughts? Be honest, I wanna hear!

-Do you see this becoming a standard later on in gyms or just personal trainers?

 

Fitbit: Who Does it FIT?

Fitbit: Who Does it FIT?

*Disclaimer: Thanks to the Tampa Bay Bloggers and AT&T spokeswoman Karen McAllister, I had the privilege of getting to use the Fitbit Charge HR for nine days in exchange for this post, social media love, and tickets to Lowry Park Zoo. All opinions are my own.*

After being in touch with Karen from AT&T and Tampa Bay Bloggers, the Fitbit Charge HR was a great product to try for over a week. It gives being active a new sense of awareness. It was nice being able to see my numbers throughout the day and it gave me something to push for during my workouts! I had secretly wanted to see for myself what the hype was all about and I’m really glad I did. It was a pretty cool product and a worthwhile nine days seeing how it worked with me throughout the day while teaching my classes, training clients, and incorporating into my own workouts.

FullSizeRender-3
Fitbit HR has a sleek design and felt light weight when I wasn’t checking my stats.

I specifically had the Charge HR band that tracked my heart rate on top of all the other features it came with: sleep tracker, calories burned, stairs climbed, distance traveled, active minutes etc. It read the heart rate via the radial pulse on my wrist and tracked it at rest and throughout the day. That part alone was especially cool! It was a great way to keep yourself motivated during an intense cardio session alone. During my spin class at Soho Cycling Studio it was handy to look down and check periodically throughout the class how I was doing and to see my total calorie burn post workout. As a group exercise instructor, I especially loved seeing the calories burned and steps tracked throughout my classes I teach. All the little movements and walking around really do add up to more calories burned and distance walked. Once you reach your step goal, mine was 10,000, it vibrates to notify you. From there you receive badges and can see your collection as it grows!

IMG_0421
A day I incorporated a strength day into my routine (note the 26 active minutes) among classes I taught and clients I saw

I would say that the Fitbit is a great tool for many people. Its a great fit for people returning to exercise after an injury, newbie to the fitness world, athlete or regular exerciser, individual with a nine to five desk job, and a cross trainer. Having this tool is great for anyone who needs that extra reminder, motivation, and awareness of their numbers at their fingertips to keep goals in check.

For the individual who are returning post injury and getting back into a routine or is just getting into fitness, this is a great first step. A few of my clients have them and I love asking how their steps are, what they burned during our workouts, their sleep, etc. It’s funny since even a few people in my group classes I teach always report to me how they did post class or even funnier–ask during class, “can we do more cardio? I need to get my steps in.”  In cases like these, I LOVE utilizing it THROUGH my clients and class participants to keep challenging them even more! 😉 From what I have learned about it through myself and others is to WEAR it, otherwise it doesn’t work. Sounds silly making this comment, but if it isn’t charged and ready to wear, don’t count on it doing it’s job. Less time wearing it = less motivation.

For the athlete/regular exerciser, this is great for the constant added challenge through the heart rate feature. I learned I could push harder throughout my spin class, so I continued to increase the intensity and after looking at my stats post class, I TORCHED about 800 calories! WOWZA!! I thought to myself, “I wonder how many I would have burned if I didn’t add the extra resistance?” Yeah no regrets there. 😉 In terms of strength training, my heart rate during the workout was not as high as it was during spin or a run, but it did take note of my elevated heart rate during my half hour strength workout. So, YES males/females that like to strength train and crank it out in the weight room–this is for you too!!

FullSizeRender
Badges earned each time you make your goal!

Even when not active, the Fitbit HR keeps the numbers going even at work during the day. Checking resting heart rate during the day and after a few cups of coffee (like I did) I saw a small increase in heart rate! However, it does not vibrate as a way of notifying you to move…which I thought was odd. It does track active minutes, so even though there is no obvious way of notifying you, being motivated to get up and walk around during your lunch break or throughout the day does count. The calories burned and distance traveled stat will soon be your friend.

IMG_0404
I’m pretty sure this was rest day for me, but I did go for a walk with a friend. Tracked my heart rate even during our walk!

What if you’re not a high intensity fitness freak but still enjoy being active–in a less intense way? Maybe yoga/pilates or cross training is your thing? That counts too! Again active minutes and a jump in heart rate counts as a workout and automatically tracked in active minutes. As mentioned above, looking at calories burned is another great way to track as well!

IMG_0447
Each week I got a daily “progress report” on my activity. Great overview to keep me motivated!

As a runner, I LOVE/LIVE by my Garmin Forerunner 15. It tracks my pace, speed, and includes a GPS. It also has a built in heart rate monitor with a strap. I feel the Fitbit would be a good fit for someone who wants to track their overall healthy habits and activity and isn’t necessary focused solely on running. I had this product during my half recently, and chose not to wear it simply because it did not track my running stats–specifically my pace. However, it was GREAT for other activities I participated in.

IMG_0422
Fitbit made it to the Gasparilla Expo!
IMG_0377
Had to take a selfie with it after getting it from Karen!

Throughout the week I used the Fitbit, I did learn a lot about myself and confirmed some things I wasn’t sure of. I learned I can really challenge myself MORE which is exciting to know (via the heart rate feature), I really do need eight hours of sleep..lol, and I have a low resting heart rate. Aside from it being an overall positive experience, in a technological way (the app and way it worked was super easy) and motivating sense, I would recommend this product to everyone looking to enhance or maintain their fitness.