Arm Tone and Sculpt- perfect summer travel workout!

Its been a little while, and for that ,I apologize. I have spent the last week or so making some metaphorical “life lemonade”… lots of lemons lately. But from that I bring you a great, body weight only, arm-sculpting workout- I don’t know how that all actually ties in but we’ll go with it. This workout can be taken with you on vacation, done in your family room while the kids play legos and barbies, or in the gym when you just don’t feel like touching those yucky weights (I love weights but sometimes its nice to take a little break). Follow it in order or mix and match, whatever you do, push yourself. Just because it is bodyweight only doesn’t mean its easy- in fact put it into perspective and think about that weight (in comparison to those 12.5lb dumbbells). You get yourself off of the floor when theres no room on the couch, so why can’t you do an up-up-down-down (don’t worry-  you’ll know this one in no time)?  Here it is, enjoy!

1. Crab dip to push-up

• Sit on floor and place hands on either side of hips, fingers pointing towards heels. Position feel hip-width apart in front of you, knees bent 90degrees , feet flexed, heels on the floor.
• Press through palms to lift hips about 4 inches off floor balancing body between heels and hands.
• Bend elbows and lower hips toward floor until butt barely touches, then straighten arms and return to start.
  
• Complete 5
• Then walk body over legs to a push-up positions (or modified push-up on your knees)
• complete 5 push-ups.
• repeat through 3 times so that 15 reps have been completed of each exercise

2. Up-up-down-down

• start in basic plank position

• From plank press body up with right arm, followed by the left to come up into a high plank position
• Once in high plank position, lower body back to the low plank leading with the right arm, followed by the left.
• Complete 10 full up-up-down-downs leading with the right arm, then 10 with the left.

3. Down dog to up dog

• Start in yoga pose, Downward facing dog

• Lower chest to floor and through hands into upward facing dog pose
• Push body back up into downward facing dog
• Continue through entire cycle 15 times

4. Shoulder circles

• Stand tall with arms straight out at shoulder height
• make small forward circles while keeping arms strong  for 30 seconds
• reverse direction of circles and continue for 30 seconds

Finish circuit and repeat through 3 times. Allow yourself 30 seconds rest in between each exercise and one minute in between each full cycle.

Good Luck and Enjoy!

Train hard. Eat clean. Live happy.

Lauren

Total Body Burner- a Personal Favorite!

Happy Monday!

First I have to say that while I was out and around town this weekend I ran into two old friends, and within the first minute of conversing they mentioned that they have been reading up on here! They weren’t the first but it is still crazy to hear that people are actually reading! I can’t even describe how awesome that feels!!

Thank you SO much for reading and in return, here is one of my all-time favorite workouts!

This workout can be done by just about anyone and can be modified many different ways. Feel free to play around with it and let me know if you come up with anything unique!

We’ve got 6 exercises here and you can either break it up into two groups of three going through each set of three, three times. Or my personal favorite (it’s killer!) is to do all 6 back to back 3x through for time. Push yourself and see what you can do!

Last time I pushed through all 6 exercises back to back x3 I did it in 10:22- Let me know how you do!

1. Body Pull-Ups

Reps: 15

For this one, the lower the bar is, the harder it will be. Best place for this one is either a squat rack or smith machine.

2. Squat to Overhead Press

Reps: 20

Take your pick with this one- barbell or dumbbells will work just great

4. Push-ups

Reps: 10-20 (depending on your experience level) Push yourself!

5. Dumbbell Swings

Reps: 15

6. Jump Lunges

Reps: 20

If Jumping is too much for now, do a basic lunge, in place- 10 on each leg

Don’t forget- Your goal is to do it all three time through! Keep your core activated all throughout and time yourself and let me know how it goes!

Have a great week! Enjoy one of my favorites!!!

Train hard. Eat clean. Live happy.

Lauren

Summer is here! Interval cardio set- to burn fat fast!

There is a great discussion in the fitness and health world about whether or not interval training is TRULY the most effective. Personally, I have found it to bring great results and something about it always makes me feel better and more accomplished than spending 45mins on an elliptical or treadmill. Check out this article from the Mayo Clinic about interval training and then try this cardio set! This format can also be used on any piece of cardio equipment- simply modify the speeds/resistances and inclines for the desired effect.

Feel free to adjust here and there to push yourself harder! Let me know what you think!!!

Have a GREAT week and happy summer!

Train hard. Eat clean. Live happy.

Lauren

Workout of the Week- 6.6.10- A quick, anytime, anyplace pick-me-up workout

From here out, My intention is to supply you all with one solid total body workout every sunday that you can try throughout the week and keep in your “tool belt” for those days you just don’t know what to do, but want to workout. Please try them and give me feedback- I want to know what you think and how you feel! Throughout the course of the week I will supply recipes, stretches, testimonials and any other fun tidbits of info I might come across and feel like sharing!

So subscribe and check back in, often!

Here it goes:

Workout of the Week- 6.6.10

This workout is a great one that is great, tough and can be done by all skill levels. Fantastic times and places for this workout are:

• In the morning before leaving the house to spike your metabolism and set a healthy tone for the day- trust me- you’ll feel awesome and more energized!
• While traveling- whether you do it in a hotel room, fitness center, on the beach, a rooftop deck, or even the middle of a tropical jungle you  don’t need ANY equipment for this workout and all you need is basically an arms width distance around you.
• In the park, or back home after your run/walk- since your heart rate will already be up, why not add this to the end and finish strong!

Complete all 4 exercises back to back resting at the end for 30 sec. and then starting back from the beginning. repeat 4 times through.

1. 20 Body Weight Squats

2. 30 Jumping Jacks

3. 10 push-ups (however you can do them, knees, toes, feet on ground hands on counter or other raised surface)

4. 20 crunches

Remember: try to do them all back to back without stopping in between and then resting once you complete all four. Then continue on to the next round.

Have a wonderful week!

Train hard. Eat clean. Live happy.

Lauren

Marathon Race Day Tips

Race season officially upon us and I have several clients and friends ( shout out to scott, patrice, carissa, katie, marie, patty and kristi) preparing for big races coming up! Here are some wonderful race day tips (specifically for marathons) that I have found and compiled! Good luck- for most of us this could big the biggest challenge you have yet to face- take it on and take it down! Just signing up says a lot, finishing will be an incredibly gratifying experience. Congratulations in advance!

Helpful Tips During the Hours Immediately Before the Marathon

Wake up early enough to take care of everything you must do (eat and drink, visit the bathroom, dress, etc.).

If you haven’t already done so, plan to meet your family members or friends at a designated time and place after the race.

Check the weather forecast for updated information about general conditions, temperature range, and wind. Being aware of the expected weather conditions helps in deciding what you may choose to wear for the majority of the marathon. Above all, don’t overdress.

Depart for the race site with plenty of time to spare, arriving early enough to check you bag (if applicable) and take care of any last minute details.

Stay off your feet as much as possible prior to the race.

Continue to drink fluids up to 15 minutes before the start of the race.

Eat your final snack no more than 30 minutes before the start of the race.

Issues to Consider During Your Marathon

The Start

Line up according to your expected pace (faster runners to the front). While runners are generally very honest people, this oftentimes does not hold true when they are asked to position themselves for the start of the race! Unfortunately, too many slower runners line up in front of the faster runners. In addition to this not being fair, in a large race, the slower runners can actually create a dangerous situation (as people tend to be pushed down or slip and fall). Please be courteous!

Don’t get too caught up in the hoopla by being overly exuberant by yelling and cheering as the gun is about to go off. Save that energy later when you’ll need it. Instead, focus on positive thinking. Visualize all of your friends who will be pulling for you and all the hard training that went into the preparation for this big race. Take a deep breathe and KNOW that you are going to not only finish the race but achieve your goal(s).

Pacing

Running the correct pace for your ability level is crucial in the marathon, especially for the first time marathoner. It’s so easy to start the race by running at too fast pace for which you are prepared. Your pace during the first mile oftentimes feels effortless due to the adrenaline rush and excitement of the event. If you run early miles at too fast a pace for which you’ve trained, you’ll pay dearly for the mistake in the later miles. A much better plan is to start out slower than what you hope to average and then run the middle miles at your chosen (hopefully realistic) pace. It’s a better strategy to pick up the pace during the final miles when you know you can finish rather than starting aggressively. In the world of marathoning, there’s no such theory as “putting the fast miles in the bank early in the race” and then holding on in the end. If you go that route, you will most assuredly visit the dreaded “wall” (the point in time when glycogen stores within the muscles have been depleted and as a result, the runner’s pace slows considerably, oftentimes to a walk). During the marathon, constantly monitor how you are feeling, and adjust your pace accordingly based on your perceived energy level. Your past long training runs will enable you to do this.

Runner’s Web has a wonderful tool, a marathon splits calculator, that enables you to key in a goal marathon time and view split times for shorter distances displayed in both miles and kilometers. Some texts have “race predictor charts” which will provide you with the opportunity to extrapolate from your shorter race times (e.g., 10K, half-marathon, etc.) a projected marathon times. Check out this great web site, MarathonGuide.com, for their “Race Time Predictor Chart”. Use charts such as these as a guide in determining what pace you should theoretically be able to maintain for your marathon. The information derived from these charts are less-reliable if you haven’t completed some training runs of 20 miles or longer. Also take into consideration the weather conditions and course difficulty when predicting your possible marathon times. Strong winds, high temperatures, hills, among other factors, can add several minutes to your finish time.

Aid Stations

Do not pass up any fluid stations on the marathon racecourse. While it’s acceptable to drink just water in the early miles, runners MUST consume sports beverages no later than 60 minutes of running (and earlier if possible). Find out what works best for you in long practice runs. At a fluid station, water is usually offered at the first tables with sports beverages served near the end of the station. If you’re not sure what’s in the cup (water or sports drink), politely ask. Squeeze the top of the cup into a “v” shape to create a smooth delivery of fluid directly into your mouth if you choose to run and drink as you pass through. If necessary, walk through the aid stations to be sure that you are able to consume the entire contents of the cup. If you choose to stop and drink, please stay out of path of approaching runners.

Supplementing

Many runners take advantage of gel energy supplement products (e.g., Cliff Shots, Gu, Power Gel, etc.) as these will provide a fairly quick source of carbohydrates. Be sure to chase these down with water to avoid stomach cramps and to insure absorption. Some runners will stop and eat a power bar, orange slices, jelly beans, etc. to also provide needed energy. These products are seldom offered at “official” marathon aid stations. Ask a family member or friend to position themselves at points along the course if you wish to consume any special fluids or foods during the even. A final thought… Please dispose of food items properly by throwing them away in trash receptacles, handing them to volunteers working at fluid stations, or placing them in your fanny pack. Let’s all work together to keep the race-course and environment clean!

Stay Loose and Relaxed

Be sure to shake out your arms and shoulders throughout the race to avoid upper body muscle tightness.

To Socialize or Not?

Oftentimes during the marathon, you will encounter other runners who will be running your pace and may wish to engage you in conversation. It’s a personal decision as to if you wish to stick with them and chat along the way. The positive aspect of socializing is that many great friendships have been started this way, and that talking to others is a great way to take your mind off the physical discomfort you may face later in the marathon. On occasion, runners who are experiencing great difficulty in the later stages of the event make pacts with one another as a motivational strategy as a means of finishing the race.

The other view pertaining to socializing is that talking may rob you of valuable energy you may need later. The last miles of the marathon can be quite draining mentally. For that reason itself, you may choose to run the last miles without much conversation. Also, running with someone may slow you down. You’ll undoubtedly finish the marathon, but sticking with someone slower may compromise your chances of achieving a personal goal.

Psychological Issues

If you’ve trained properly and barring any unforeseen problems, nothing should stop you from achieving your goal of finishing the marathon. Nothing, that is, except a lack of confidence and/or a negative attitude at the starting line or during the race. As mentioned previously, finishing a marathon is seldom easy (for most participants). Keep in mind the thought that if marathon training were easy, then there would be nothing special about running the 26.2-mile distance. However, a positive mental attitude will go a long way in helping you finish. Other helpful mental tips include:

Take time to enjoy the spectators, participants, and the scenery of the course.

Stop negative thoughts dead in their tracks and change them to positive affirmations.

Think about how proud family members and friends will be of you and your accomplishment.

If you encounter a difficult hill in the race, look at it in a positive light. See the hill as an opportunity to exercise different muscles, giving tired ones a breather.

These and other types of positive mental experiences will include concepts such as imagery, mental rehearsal/visualization, and self-talk.

Injury

If you feel an increase in pain as you continue to run, seriously consider dropping out of the marathon. No race is worth the risk of hurting yourself by continuing to run and causing a minor injury to turn into a major setback.

Issues to Consider Immediately Following Your Marathon

While completing a marathon is indeed a great personal accomplishment, it is essential to take care of a few basic tasks prior to relaxing and celebrating immediately after the race. Recovery from the physical demands of the marathon begins right after you cross the finish line. If you choose not to take time to incorporate these simple procedures, you will no doubt be reminded in the days following the marathon of what you put your body through with the feelings of excessive soreness, fatigue, and pain. The good news is that you don’t have to experience these discomforts, that is, if you follow the suggestions listed below!

Determine if you have a need to visit the medical tent. No problem should be considered too small. Allow the medical personnel on hand at the race check out any muscles and joint pain that you are experiencing. Immediately after the race, take care of blisters or other medical needs so that they can be treated properly.

Soon after crossing the line, grab something to drink (water, sports drinks, fruit and vegetable juices, etc.). Suppress the urge to consume alcoholic beverages until later in the evening after you’ve had a nutritious meal.

Within a few minutes of finishing the race, stop by the refreshment area and pick up something to eat.

Stretch thoroughly within 20 minutes of completing the event.


Do not even consider the thought of lying down… keep moving!

Sign up for a post-race massage (if available).

Soak your legs in some cool water within an hour or two of finishing.

Later in the day (three or four hours after the race), spend a few minutes in a warm whirlpool.

After you return home or to the hotel, have a nutritious lunch. This should be a well-balanced meal that includes the majority of its total calories in carbohydrates. Don’t overlook consuming at least 20 percent of the meal’s calories from protein sources.

Do not take a nap or lay down for long periods of time later in the day (that is unless you wish to be very sore or nauseous!); Instead, stay on your feet by taking a walk or perhaps cycling for a few easy miles. Above all, keep moving to minimize leg muscle soreness.

Later that afternoon or evening, go out and celebrate. If you trained properly and followed all of the pre-race and marathon strategy suggestions, you should be able to do just about anything you wish (including dancing)! Above all, have a great time!

YOU ROCK!

Train hard. Eat clean. Live happy.

Lauren

This move takes the cake

One of the greatest functional exercises out is the Turkish Get-up. I personally have a love/hate relationship with these and once you give them a try (if you haven’t already), I’m sure you will know exactly what I mean.

Perform 3 sets of 10 reps on each side, doing 10 on one side, and then the other.

Here’s how it goes:

Preparation

Lie supine (flat on your back) on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie other arm out to side.

Execution

Slowly stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.

Return

Slowly reverse movement by lying down on floor.

The goal is to get up and down seamlessly, without jerky transitions. A Kettlebell may be used instead of dumbbell. If kettlebell is used, place it to side so it can be picked up while lying down with both hands and pressed up with one arm. The kettlebell may also be returned to floor with both hands at finish of exercise to protect joints.

This video clip might help

How is this considered functional, you might ask. Simple tasks such as having to get up off of the floor with nothing around but your own body to help you are things we tend to take for granted. This is considered a total body move and trust me, you will feel your ENTIRE body working- why not practice things we have to use every day?! Tighten your core and GET-UP!

enjoy!

Train hard. Eat clean. Live happy.

Lauren

Frozen Granola Delicious-ness

Now that its warming up out, here is my FAVORITE summertime healthy treat. Have then for breakfast, as a pre/post-workout snack or for that late-night sweet fix. These guilt-free snacks will save you when that sweet tooth is knocking hard. make a batch, serve them up and let me know what you think.

Frozen Berry-Granola Squares
Serves 8

Ingredients:
-1 cup whole-grain granola (or any kind you like)
-2 cups fresh strawberries, raspberries, blueberries or any combination you’d like)
-3 cups low-fat Greek yogurt
-1/3 cup agave nectar
-1 tsp real vanilla extract

Instructions:
1) Line 9×13” baking pan with foil.
2) Sprinkle granola evenly on bottom of pan and set aside.
3) In a blender, whirl together berries, yogurt, agave nectar and vanilla until blended. Pour berry mixture over granola, smoothing mixture to the edges if the pan. Cover with foil and freeze until firm.

** It makes life MUCH easier if you cut the bars before they freeze completely solid. Or you will just have to allow it to thaw before you can slice it.

Happy no-bake baking!

Train hard. Eat clean. Live happy.

Lauren

Finding my feet…through willPower & Grace

This past weekend I went through a training course, at which I became a member of the willPower & Grace team! This has been an amazing journey so far and I am more than excited to share this incredible workout with others. The power packed into this program is unstoppable and life-changing. Here, straight from the willPower Production website is a description…

“willPower & grace™ is a sweaty, dynamic fusion of the fitness industry’s most popular (and most effective) group exercise programs. This workout is the ideal cardiovascular solution for mind-body practitioners. It’s equipment-free; barefoot, and infused with positive, strengthening philosophy. willPower & grace™ is not just a class, it is a discipline; an easy-to-follow, linear, strong and focused program for students of all levels.  We set goals and attain them, to ensure progression.  Furthermore, through cardiovascular barefoot training we develop ankle, knee and hip stabilization to facilitate good movement and prevent injury. Over time willPower & grace™ will help us stand taller, walk with greater confidence, and function with agility”.

Training barefoot has been such a freeing experience. with 58 muscles in our feet alone, and by exercising without shoes we are able to grip better and hang on longer ( a nice life metaphor, thank you ).

This class continually has me sore the next day and dripping with sweat throughout the hour. I leave each session more and more inspired. I highly encourage everyone to find a class nearby and give it a whirl, I promise- you will never regret it.

As I practice and start scheduling classes to teach I will keep you informed so you can try MY class!

Namaste

Train hard. Eat clean. Live happy.

Lauren

Adventures in training- week of 5.10.10- Part one Tabata Training

This has been a fun, experimental week with most of my training clients. Today I ran Uber-tough chicks, Alex and Samantha through Tabata training workouts. Both clients walked away, happy, slightly pooped but high on endorphins and ready to bring on the day ahead of them! I am going to share the Tabata based workout below. Read through, and give it a try!

Tabata Training- Example workout (as done by Alex F. and Samantha F. 5/13/10)

“Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects.” Getting your heart rate up and holding it there for the length of four minutes allows for optimal calorie burn.

Tabata intervals follow this structure:

• Push hard for 20 seconds
• Rest for 10 seconds.
• Repeat this eight times.

The goal is to go ALL OUT for the 20 seconds, getting in as many reps as you can the recovering for the next 10 seconds.

Round 1

Plyo squat (aka. Squat jumps)

here is a video clip for a little more clarification

Round 2

Push-ups

Round 3

Weighted corkscrew

stand with feet shoulder-width apart holding a dumbbell or a weighted plate with both hands. Squat down and twist to your right, attempting to touch the weight to the floor behind your right heel. Your left heel should come off the floor as you lower the weight to the floor. Then, as fast as you can, drive the weight back upwards and across, finishing with the weight about and behind your left shoulder. Perform 4 sprints on one side and then start on the other. (The movement should resemble a corkscrew moving down into the ground and then moving back up)

Round 4

Cable Squat and Row

Round 5

Cable woodchop

Here’s a video clip to help clarify a little more (ignore the goofy golf instructor in the video- simply pay attention to the movement )

Round 6

Burpies

MY FAVORITE

video clip- The push-up is optional

I want feedback! Let me know what you think after you sweat it out!!!

Happy training!

Train hard. Eat clean. Live happy.

Lauren

Don’t Forget to Stretch Your Abs When You’re Prepping For Summer 6-Packs!

Try this awesome stretch at the end of your ab/core workouts:

Your best abs stretch . . . ever

Try this abs stretch over a stability ball. “We’re super short on the front of our bodies because we spend so much time hunched forward. This stretch, which opens up the front of the body, is a great counter-pose to life,” says certified Pilates instructor Wendy Puckett of Steamboat Springs, Colorado, who has her students stay in the stretch for one to two minutes. Note: This pose – when done to the full extent – is an inversion. Avoid extending back over the ball if you’re pregnant or have high blood pressure. How to get into this stretch: Start by sitting on the floor, your knees bent in front of you, feet flat and your back resting against the side of the ball. Leaving your hands at your sides for balance, slowly push back onto the ball as you straighten your legs. How to come out of this stretch: Bring your hands to the sides of the ball; holding on lightly, bend your knees up and roll forward until you’re sitting on the floor again, with your back pushed into the ball. Form Tips: • Your arms should be relaxed, whether open at your sides or overhead. • Keep your neck relaxed. • Keep feet hip-width apart. If you feel wobbly and unbalanced, bring them further apart. • Make sure feet are flat on the floor. • If you straighten your legs too quickly, your lower back can tighten up. Move very slowly. • If your muscles start to feel tense and resistant halfway through the stretch, slowly come out, take a breath and try again. Work this in as often as you want! Stay tuned… my 7 FAVORITE Ab Exercises are coming soon! Happy stretching!!! Train hard. Eat clean. Live happy. Lauren