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.

Mix it Up — Training Tips from Anna

“Don’t let what you cannot do interfere with what you can do.”
– John Wooden

FAQ #1:  How important is it to vary my workouts?  Is it okay to run and do nothing else?
It depends on your goals! Are you happy with your fitness level? Do you want to improve your strength, decrease your body fat or weight? Are you preparing for any fun races or triathlons? Your workouts should be designed to help you achieve your goals or advance your fitness level. The body likes change and demand. When you place a demand on the body greater than what it’s accustomed to, it will get stronger and change. If you don’t vary your exercise, than you will either become over-trained from the same routine or just hit a plateau.

It’s important to vary your workouts for a few reasons:
1. If you’ve hit a plateau and are not getting further results.
2. If you have been doing the same workouts for more than six months and you are starting to feel more tired and less energized, than you may be overtraining or not cross training properly.
3. If you are working out seven days a week for an hour and you feel good, but are not losing weight or seeing a change in your body, you might have adapted to your workouts and now need to change the routine or vary the intensities.

It’s important to listen to your body, track your progress and seek help from a professional if needed.

The Best Way to Start Running

If you can walk continuously for 30 minutes, you can transition into a running program by gradually adding running to a couple walks per week. Start running at an easy pace, stop as soon as you’re breathing hard. Walk until you feel recovered, then run again. It doesn’t matter how long you can run for, just go for it. As you get fitter, gradually you will run more and walk less. It is extremely important to stretch after each workout and drink plenty of water during the day to stay hydrated.

Example of Start Up Schedule:

1st Month – Weeks 1-4
Three days per week: Walk 10 minutes. Run-walk 15 minutes. Walk 5 minutes.
Two days per week: Walk for 30 minutes

2nd Month – Weeks 5-8
Three days per week: Walk 5 minutes. Run-walk 20 minutes. Walk 5 minutes.
Two days per week: Walk for 30 minutes

3rd Month – Week 9-12
Three days per week: Walk 2 minutes. Run-walk 25 minutes. Walk 3 minutes.
Two days per week: Walk 30 minutes

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.