Vacation Workouts for the Smart and Dedicated

Don’t let your vacation bust your fitness progress. With these workout tips from Anna, you can stay fit and enjoy some R&R. Just remember to save time to stretch after each workout.

1. The Hill Workout (Find a hill about 50-100 meters in length)
Warm up at the bottom of the hill with this short routine:
·     15 Jumping jacks
·     15 Squats
·     15 Side bends (Reach left arm over head and bend to the left, repeat on right)
·     20 Knee tucks (Pull knee to chest to stretch the gluteus, alternate left and right)

The Circuit:
·     Run hill at 50 percent max effort, 20 squats at the top of the hill, walk or jog to the bottom.
·     Run hill at 50 percent max effort, 20 jumping jacks at top, walk or jog to the bottom
·     Run hill at 75 percent max effort, walk or jog to the bottom
·     Perform 30 walking lunges up the hill, walk or jog to the bottom
·     Run hill backward to the top, walk or jog to the bottom
·     Repeat this circuit 1-4 times as it suits your fitness level.

2. The Hotel Room Workout
Warm up in your room with this short routine:
·     10 Shoulder circles (forward and backward)
·     15 Side bends
·     20 Skips in place

The circuit:
·     20 Jumping Jacks
·     20 Jump Squats (or stationary squats)
·     20 Pushups (regular or modified)
·     10 Yoga pushups (hands directly under shoulders, bring elbows straight back)
·     15 Reverse Lunges on each leg
·     20 Bridges (lying on back, keep knees bent, feet flat on floor, lift hips toward sky)
·     30 Bicycle Crunches (Pressing low back into the floor, lift shoulders and bring opposite elbow to knee)
·     30 Sidewinders (seated with knees bent and slightly leaning back, bring shoulders and arms to the left and right of your midline.
·     Repeat this circuit 1-3 times as it suits your fitness level

3. The Beach Workout
Warm up on the beach with this short routine:
·     15 Jumping Jacks
·     15 Squats
·     15 Side bends
·     10 Shoulder circles (forward and backward)

The Circuit:
·     Run or jog at 50 percent full speed for about 50 meters
·     Perform 15 squat jumps (or stationary squats)
·     Run or jog back at 50 percent full speed about 50 meters
·     Perform 15-20 push ups in the sand
·     Perform a plank on hands or elbows for 1 minute (as tolerated)
·     Run or jog at 75 percent full speed for 50 meters
·     Perform 20 junges, 20 jumping jacks
·     Run back at 75 percent full speed about 50 meters
·     Repeat this circuit 1-3 times as it suits your fitness level

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.

How to Fuel Weight Loss with Running

Quote of the day:
“When you face a setback, think of it as a defining moment that will lead to a future accomplishment”  ~Unknown

FAQ: If I am running to lose weight, what is the best training program for weight loss?

Anna Recommends:
A running program will be a great way to lose weight. Your individual training program would be based on your current fitness level and time availability. However, in general there are a few tips that anyone can follow.  These tips are mainly for weight loss goals and would vary for other training objectives.

1. Try to increase frequency before duration. This means that before you start increasing the amount of time you run, try to increase the number of days you are running. It would be better to initially run five days/week for 20 minutes versus three days/week for 30 minutes. With more frequency, your body will get more metabolic boosts during the week and will allow you to burn more calories on each day of exercise. In addition, you build a strong foundation of endurance and strength in the body. As you get stronger it will be important to increase the duration of these runs during the week.

2. Begin to increase duration before intensity. This means that before you start increasing the speed and tempo of your run, try to increase the duration of each run.  When trying to lose weight, it is recommended to exercise for 30-40 minutes at 65-75 percent maximum heart rate versus 20 minutes at 85-90 percent maximum heart rate. It is better to run in an aerobic zone (lower heart rate, utilizing more oxygen) to burn a larger number of fat calories.  As you continue your training program it will be important to vary the intensity of your workouts to burn more total calories.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.

Five Simple Strategies for Recovery & Injury Prevention

Quote of the Day:
“It’s not so important who starts the game but who finishes it.”
– John Wooden

FAQ: What are some ways that I can speed up my recovery and avoid small aches and pains after a workout?

Anna’s Answer:

1. Ice Ice Ice: 20 minutes on/20 minutes off, Repeat x 3
If you have any aches, pains, swelling, discomfort, etc. anywhere in the body after a workout, you must always ice the area first. It is never good to heat an area that may be injured, inflamed or irritated from exercise. Most injuries are minor and can be helped quickly with this simple technique.
TIP: If you don’t have an icebag try a bag of your favorite frozen veggies. Your beloved frozen peas will stay frozen for 20 minutes.  Refreeze them for the second and third round of icing. Anna recommends placing a damp paper towel on the skin to avoid chapping the skin with the ice. If you are icing your shins, take an ice cube and massage it along the shins (ice massage the shin splints). Usually melting two cubes will be sufficient for one treatment. For icing the bottom of the feet (think plantar fascitis) it’s most effective to freeze water in a bottle and then roll the feet over the frozen water bottle.

2. Stretch
It is vital for recovery that you perform isometric stretches that elongate the muscles after a workout. The most effective time to stretch is post exercise when the muscles are warm and will be less resistant. This technique will help decrease soreness and better prepare you for the next workout. Stretching is the most neglected form of rehab after exercise and is actually one of the most important.
TIP: Sneak in stretching  right after a warm shower when your muscles are warm. Yoga is also a way to incorporate more stretching into your workout. “It is a great way for runners to cross train and stay healthy,” said Anna.

3. Foam Roll

A great way to relieve knots in the muscles is through massage. Foam rolling is a form of self-massage for the muscles. Even more importantly, foam rolling will decrease your risk of chronic tightness in the muscles and tendonous attachments that could lead to injury. Imagine your muscle as a rope and there is a knot right in the middle of it. You can stretch and stretch that muscle until your blue in the face but the only way to get that knot to loosen up is to put pressure on it and massage it out! That means using a foam roller to press that knot out and relieve that area of pain.
TIP: Foam rollers are relatively inexpensive; try purchasing one to have on hand to use daily.
($24.95; Target)

4. Drink Water

A major contributor to muscle soreness and muscle cramping is due to dehydration. It is crucial that you stay hydrated at all times. Drinking half your body weight in fluid ounces per day without exercise is an effective way to stay hydrated. Drinking at least 16-32 ounces more on a day that you exercise.

• In most people the thirst mechanism is so weak that it is often mistaken for hunger.
• Even mild dehydration will slow the metabolism as much as three percent.
• One glass of water will shut down midnight hunger pains.
• Lack of water is the No.1 trigger of daytime fatigue
• Preliminary research indicates that 8-10 glasses of water per day could significantly ease back and join pain for up to 80 percent of sufferers.

TIP: Carry a bottle. Keeping a bottle by your desk all day can be a great reminder to stay hydrated. If plain water isn’t your favorite, try adding sliced fruit. (For more on the importance of hydration, see  “Running on H2O.” If you are not a big water fan, try adding lemon or green tea extract to flavor or add half sparkling water.

5. Post Exercise Nutrition
Eating 30 minutes or less after a workout is helpful for recovery. Your muscles don’t get stronger during a workout, they get broken down. You become stronger after your workout during recovery. This is the most important time to treat your body well in order for your muscles to repair. You should eat a healthy snack, protein shake, protein bar, or meal to give your body the nutrients it requires to rebuild.
TIP: Try these smart snack ideas: peanut butter and banana on graham crackers, hummus and pita, chocolate milk, or yogurt with fresh berries and granola. Anna likes “Jay Robb Protein Shake.”
You can try this easy recipe.
1 Scoop of Jay Robb Vanilla Whey Protein
1 small banana
1 Tbsp Almond Butter
1/2 cup Yogurt or Almond Milk
1 cup water, ice
Blend well.