Posts Tagged motivation
Posted on July 11, 2010 by admin
Hooray! We’ve got 7 signed up so far to run the half marathon w us on Oct 3. Join us!! I’ll be providing you with schedules every Sunday for Beginner and Intermediate runners. If any of you are Advanced and lloking to set a personal record (PR) let me know and I’ll give a different program. Here’s our first week:
Fyi “Easy runs” are light training sessions and are meant to feel, well, easy!
Beginners:
Day 1: 1 mile walking, 2 miles easy run, 1 mile walk
Day 2: Rest
Day 3: 1 mile walk, 2 miles easy run, 1 mile walk
Day 4: Rest
Day 5: 30-60 mins of cross training (ellyptical, bike, swimmming, rower, etc
Day 6: 1 mile walk, 2 miles easy run, 1 miles walk
Day 7: Rest
Intermediate:
Day 1: 4 mile easy run
Day 2: Rest
Day 3: 4 mile easy run
Day 4: Rest
Day 5: 4 mile easy run with 4 x 80m strides (easy, gradual accelerations, almost sprints) and stretch. (80 m is about the length of the straightaway on a track)
Day 6: 45-60 minutes of cross training on ellyptical, bike, swimming, rower, etc
Day 7: Rest
Good luck! And let me know if you have any questions!!
Xoxo
L
Posted on May 20, 2010 by admin
I’ve gotten a lot of questions over the years about whether I think that a client should go vegetarian or vegan–many of these were sparked by the popular book Skinny Bitch. Here’s what I think. If you’re doing the whole no meat thing because it grosses you out or hate the thought of killing animals. I get it totally. Having been born into a family of hunters it doesn’t bother me, but I get why it would bother someone else. A vegetarian option would definitely be a healthier lifestyle if your diet consists of saturated fatty meats and/or processed and preservative laden choices. However, there are some things to consider before you jump on the no meat bandwagon:
-meat protein stabilizes blood sugar better than vegetable based protein
-plant sources of protein are incomplete and don’t contain the full array of amino acids
-meat sources have the best and most readily absorbed form of iron (important for kids and menstruating women)
As for veganism, I’m confused as to why one would choose this lifestyle. To avoid dairy because it can slightly inflame the immune system is understandable if you have an autoimmune disease- but aside from that dairy and eggs contain a plethora of nutrients and macronutrients that are highly highly beneficial.
I recommend eating a balanced diet high in fiber, complex carbs, fresh fruits and veggies and lean protein sources including dairy, chicken, fish, turkey and lean red meat (and the occasional serving of Haagen Dazs lol). To make sure you’re eating healthily and treating this green Earth right choose the highest quality of protein you can which should include organic, free roaming, grass fed and pesticide free meat options. Also try to stick with wild not farm raised fish.
Send me any questions you may have about this or anything else!
Xo
L
Posted on May 6, 2010 by admin
So I was so psyched about my Swing dancing class that I decided to blog about dancing. It can be a great way to do cardio and have fun at the same time (just check out how the celebs sweat it out on Dancing With The Stars!) And best of all, you can do it in the privacy of your own home- in your pjs if you want to. You can buy great dancing DVDs at www.collagevideo.com and www.activevideo.com or rent them from your local library, Blockbuster and NetFlix. If you want classes, check out your local Y or dance studios. You can get lessons pretty reasonably there.
Here is a list of fun dancing options (and some funny ones) and how much the typical 150 lb. person would burn in an hour.
Hip Hop: 327 calories
Jazz: 327 calories
Polka: 306 calories
Jitterbug: 327 calories
Twist: 327 calories
Square: 306 calories
Swing: 306 calories
Waltz: 204 calories
Tap: 327 calories
Spiritual (as in church): 340
Mambo: 204 calories
Line: 306 calories
Irish step: 306 calories
Foxtrot: 204 calories
Disco: 306 calories
Hula: 306 calories
Country: 306 calories
Belly: 306 calories
Ballroom, fast: 306 calories
Ballroom, slow: 204 calories
So get down and boogie to get your booty in shape!!
xoxo
L
