March 2012
10 posts
“I’ve always tried to explain to people that what you weigh doesn’t...”
– Journal J Phys Act Health. 2011 Jul;8(5):675-81.
17 tags
“On the average, a person should drink eight 8-ounce glasses every day....”
GettingFitterEveryDay...: Anxiety attack? Workout! →
suzieb1971:
It is reported that one in three people in the US experiences some sort of mental disorder, such as anxiety attacks or depression, during their lifetime and it seems that those incidents have been increasing in the last few decades. Is there a connection in the US between our increasingly…
To help send nutritional relief to the tornado... →
When over 30 tornadoes hit the Midwest on Friday, it was yet another reminder: We’re all a part of something much bigger than ourselves.
All Community Challenge donations made now through Friday, March 9th (11:59 pm PST) will go to these relief efforts—unless otherwise noted.
In collaboration with Feed The Children—who has staff and distribution sites embedded in all the affected...
PRAY for the Tornado Victims and to help send... →
When over 30 tornadoes hit the Midwest on Friday, it was yet another reminder: We’re all a part of something much bigger than ourselves.
All Community Challenge donations made now through Friday, March 9th (11:59 pm PST) will go to these relief efforts—unless otherwise noted.
In collaboration with Feed The Children—who has staff and distribution sites embedded in all the affected...
GettingFitterEveryDay...: 7 myths of womens weight... →
suzieb1971:
The myths about women’s weight training and female bodybuilding do not ever seem to go away. With this article, I’d like to share the facts regarding weight training and female bodybuilding. Women’s Weight Training Myth #1 -Weight training makes you bulky and masculine. Due to the fact that…
http://1kcat77.tumblr.com/post/18772451972/islandgu... →
1kcat77:
islandgurlfitness:
It’s most important to meet and conquer your daily goals… reach out for them & Destroy each one everyday!
February 2012
16 posts
Ultra Distance Group WEEK #12 Pre-Season →
Thursday
SWIM 1:00WARM UP400 Swim - 200 Kick - 300 Pull(ALTERNATE SET: 300 Swim - 100 Kick - 200 Pull)Intermediate Set:8 x 50 (25 easy / 25 fast) w/10 sec restMAIN SET — BIG TARGET!This set is the same distance as previous target sets, but it is broken up into slightly larger “pieces”. You should be able to maintain the same (or faster!) pace for this set than you did...
Ultra Distance Group WEEK #12 Pre-Season →
WednesdayBIKE 1:20WARM UP12:00 easy spinning, gradually working up to 65-70%MAIN SET3 x (5mi / 8km / 14:00) @75%— begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%)— Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stop at the 14:00 mark.COOL DOWNcontinue spinning @90-95rpm, bringing your HR under 60% by the end.RUN...
Ultra Distance Group WEEK #12 Pre-Season →
Tuesday
SWIM 0:45WARM UP600 easy swim — gradually build to 75% by the endMAIN SET2 x 800 w/30 sec rest in between#1 @75%#2 @80-84% — you can Pull this one if you want toCOOL DOWN4 x 50 w/10, bringing the intensity back down to 60%RUN 0:50This is intended to be done at your local track — durations have been included in case you have to run out on the road instead.10:00 warm up...
Ultra Distance Group Week 12 Pre-Season →
Monday
SWIM 0:45WARM UP2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total)8 x 75 (50 Swim - 25 Choice) w/10 sec rest(ALTERNATE SET: 4 x 75 Swim)MAIN SET1000 continuous swim, hold steady pace throughout (roughly 75%)(ALTERNATE SET: 800 Swim)COOL DOWN4 x 50 w/10, keeping your HR @60% throughout
The difference between weight loss success and...
My decision to lose weight
I was very heavy. I had gained more weight than I ever thought I would. I had low energy. It got to the point where walking up the 15 stairs to my upstairs room was too much for me. The doctor told me that I had high cholesterol and my kids would ask me to go places with them and I couldn’t because it hurt to walk for very long. I thought, “I need to lose...
Alrighty Then!
SWIM 1:00
WARM UP 800 Swim, Kicking every 4th length(3 lengths Swim, 1 length Kick, continuous)
MAIN SET 1000 Loco Swim— let your HR get above 80% on the fast lengths
(ALTERNATE SET: 800 Loco)
rest 60 sec before continuing with:6 x (100 @85% - 50 easy) - continuous (900 total)
(ALTERNATE SET: 4 x (100 @85% - 50 easy))
COOL DOWN6 x 50 @60% w/10 sec rest after each
RUN 1:05
This...
Pain is weakness leaving the body!
Wednesday
SWIM 0:45 WARM UP 400 Swim 12 x 25 w/10 sec — alternate (Swim - Kick - Choice) MAIN SET 1500 straight swim @75-80% — should feel slightly slower than race pace — concentrate on minimizing your strokes per length (ALTERNATE SWIM: 1200 straight) COOL DOWN 200 Swim
BIKE 1:00 WARM UP 20:00 warm up spin, as follows: — 3:00 in easiest gear @60-65% / 95 rpm —...
Matt is taking the Challenge, how about you? →
Body by Vi Challenge
This 90 Day Challenge has already helped people lose millions of pounds! There are tens of thousands of people joining each month!
The Body by Vi™ Challenge was created by ViSalus Sciences®, the company behind one of the fastest growing health movements in the world.
13 tags
Isolated Leg Training
Interestingly enough, when I strained my hamstring a few weeks ago and did isolated leg training on the stationary, I did not know I would be doing more of this type of training, ON PURPOSE!
Attempting to get the jerkiness and dead spots in my cadence out is proving to be quite a trick. I can see where this will eventually give me more power, but for the time being, my brain is having a tough...
8 tags
My ball and I have a love/hate relationship →
There are many benefits to incorporating ball exercises into your workout. First of all, ball exercises require little and inexpensive equipment. To perform the majority of ball exercises presented on this website you’ll only need access to an exercise ball and nothing more. However, the biggest benefit to training using ball exercises is that they are very effective at targeting core...
1 tag
31 Ways to Motivate Yourself to Exercise →
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.
January 2012
9 posts
12 tags
Working out/ through injuries
Its a tricky thing to continue working out through an injury. Chances are, you will need to take some time off to rest and recover. There are ways to work out while recovering from many injuries.
First of all, get a recommendation from your doctor or therapist as to when you can resume exercise and how much. Maintaining your fitness even if you need to change what you have done or cut back the...
3 tags
Cycling Nutrition: Eating after the ride →
Getting enough food can be challenging and honestly, I don’t know how anyone could do it without supplementation. I have my favorites, what are yours?
25 tags
An Honest Bicycle Race
If you had told me a few years ago that my group cycling class would be coming back to haunt me, I would have laughed. I am distinctly remembering how I would kick these big guys butts into shape and laugh! Now the shoe is on the other foot. I am the one kicking my own butt.
I have a confession to make, and for those of you who took my class, I am truly sorry, I repent, I know it was bad, but I...
13 tags
Long Bike Guidance →
25-30% of weekly training volume
Weekly training for regular ride should be 3-4 hours.
First hour should be easy
Gear work
Higher intensities: 6 min in zone 1 then 2 x (40 min. zone 2/3, 20 min zone 4)
Heart rate monitoring
Above fitness level
2 Sports drink
200-250/hr + water
Fuel, refuel, rehydrate (2 bottles/hr)
Carry and wear gear
Technique-No power spikes, saddle, watts, bike...
30 tags
Getting Back To Your Exercise Routine After... →
29 tags
I am SICK, I should exercise?
Experts seem to disagree on this point, some suggesting that exercising while sick will not hurt you and may even lessen the severity or duration of a cold.
“Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or...
17 tags
DOMS
Delayed Onset Muscle Soreness or DOMS is not fun, but it’s what I got! Since athletes need both high intensity and over-distance training to improve the capacity to use lactic acid as a fuel during exercise and recovery, it is something i need to get used to. High intensity training develops cardiovascular capacity that reduces lactic acid transport to tissues that can use it as fuels....
15 tags
“Lactic acid has a dark side. When your body makes lactic acid, it splits into...”
