Howdy all...
So this weekend some of the showdown challengers got together to shoot a video for the i Inspire contest. Check it out here:
http://www.ideafit.com/health_fitness_video_contest/ContestVideosView.aspx?vid=174
The name is The Parcourse Gang. Share it with your friends and family and remind them to vote!!
Cheers!
Tuesday, April 29, 2008
Week 6 - Zakiya
Let's see...So last time I wrote in the middle of week 4. The next day I got depressed and subsequently wasted. Thus ended my weeks of awesome semi-abstention from alcohol. But all was not lost. When I woke up Sunday I felt ready to take on the world again so week 6 was pretty awesome. I worked out 5 times, ate plenty of veggies and even managed to meditate more days than not. I had a few drinks this past Sunday but I'm not going to get all worked up about it. Why not you ask? Cause this morning I ran 3 miles. This may seem like nothing to the healthy people of the world but to me its like a friggin' miracle. To make this much progress in such a short amount of time is really amazing to me. Who knows? Maybe one of these days I'll actually be able to do a pull up.
Monday, April 28, 2008
Updates - Cynthia
I am amazed that I have been keeping a journal for 6 weeks. I don’t really look at it, but it’s good practice. I do see that I don’t take days off and for that reason, I get slower. A goal I have is to make my workouts “performance-based.” I did weigh myself today. It is the same. For me, I have to remember that I do not want to lose weight. And, I don’t want to gain weight.
My goals with this challenge are to take an honest look at my recreational drinking and sugar consumption, take time to meditate and to be flexible with the time I choose to meditate. No, I don’t do it everyday, more often than not, it’s just because I don’t feel like it. I would rather zone out with a 20-minute TV show then to zone in on me. However, since I just realized this, I will try to mediate tonight.
Another goal has been to take an honest look at my smoking. Why do I do it? Does it make me feel better or worse? Is the 5 minutes of smoking worth the half hour I spend thinking about why I do it. . . probably not? Awareness is first, action is second. Stay tuned.
My goals with this challenge are to take an honest look at my recreational drinking and sugar consumption, take time to meditate and to be flexible with the time I choose to meditate. No, I don’t do it everyday, more often than not, it’s just because I don’t feel like it. I would rather zone out with a 20-minute TV show then to zone in on me. However, since I just realized this, I will try to mediate tonight.
Another goal has been to take an honest look at my smoking. Why do I do it? Does it make me feel better or worse? Is the 5 minutes of smoking worth the half hour I spend thinking about why I do it. . . probably not? Awareness is first, action is second. Stay tuned.
Sunday, April 27, 2008
And I'm Feelin' Good - Ryan
So, as you can tell by my previous post, I was involved in a sort of mini crisis as I'd managed to fall into a pattern of over indulgence toward the beginning of the week. But instead of falling in to a mindset of self defeat or waiting for "Monday" to come before I could start fresh again, I managed to finish off the week with great results. It's Sunday and I've not had a sip of alcohol since Wednesday; it honestly amazes me JUST how good you feel when you give your body a break. I know it is pretty much common sense but I'm a firm believer that lessons sometimes need to be learned over and over before they stick.
Of course, the fruit and veg factor has been through the roof for me. I always made them a part of my regular diet before the challenge, but really paid little attention to just how much a part they were. Now I know that I'm easily including around 7-9 servings each day (and racking up the extra points, whoop, whoop). This is another aspect that has helped me feel great.
Last night I had an especially intense and amazing experience. I attended an event called "Conscious Indulgence" which is part of the "SelfCentered Tour (http://www.getselfcentered.com)." The SelfCentered Tour involves a growing group of individuals looking to find ways to remain centered in an often tumultuous and increasingly urban world. Conscious Indulgence was pretty much a showcase of what they offer. It began with a chocolate meditation, followed by breath work (culminating in a near high...seriously, I was tingling all over); a public display of meditation (imagine a group of 25 sitting on the sidewalk on Kettner at 9:30pm meditating while people and cars pass by and the plans thunder overhead); partner meditation and connection; and groovin' tunes. This was a truly wonderful experience that left me joyous, centered and completely wiped out. I'm happy to share more about this with anyone interested. Oh, and did I mention that I racked up LOADS of points with all that meditation?!?!
Anyway, this week started on the wrong foot, but is definitely set to conclude wonderfully. I can only hope that the remainder of this challenge goes so well.
Have a great week everyone!
Of course, the fruit and veg factor has been through the roof for me. I always made them a part of my regular diet before the challenge, but really paid little attention to just how much a part they were. Now I know that I'm easily including around 7-9 servings each day (and racking up the extra points, whoop, whoop). This is another aspect that has helped me feel great.
Last night I had an especially intense and amazing experience. I attended an event called "Conscious Indulgence" which is part of the "SelfCentered Tour (http://www.getselfcentered.com)." The SelfCentered Tour involves a growing group of individuals looking to find ways to remain centered in an often tumultuous and increasingly urban world. Conscious Indulgence was pretty much a showcase of what they offer. It began with a chocolate meditation, followed by breath work (culminating in a near high...seriously, I was tingling all over); a public display of meditation (imagine a group of 25 sitting on the sidewalk on Kettner at 9:30pm meditating while people and cars pass by and the plans thunder overhead); partner meditation and connection; and groovin' tunes. This was a truly wonderful experience that left me joyous, centered and completely wiped out. I'm happy to share more about this with anyone interested. Oh, and did I mention that I racked up LOADS of points with all that meditation?!?!
Anyway, this week started on the wrong foot, but is definitely set to conclude wonderfully. I can only hope that the remainder of this challenge goes so well.
Have a great week everyone!
Friday, April 25, 2008
Springtime Showdown Update
Fit for Life
Springtime showdown challenge update
by Ryan Halvorson
Published Thursday, 24-Apr-2008 in issue 1061
More than a month ago, I wrote a column about a fitness and wellness challenge I proposed to some friends of mine. Twelve accepted the challenge to make improvements in healthy living habits – from getting more fruits and veggies in the diet to daily meditation. I promised to keep readers posted on how the challenge is going, and offer tips and methods participants have used to remain strong during the 12-week program.
Challenge review
For those who may be new to the column, or need a refresh course, here is a brief review of what is involved. Each participant is required to keep a journal to log daily nutrition and keep track of points earned for completing the following tasks:
• 10 minutes of meditation daily;
• Consume at least five servings of fruits and vegetables (more vegetables than fruit);
• For men, consume no more than seven alcoholic beverages per week; for women, no more than four;
• Moderate to vigorous-intensity exercise at least three hours per week, not to exceed five hours;
• Improve the number of push-ups and pull-ups as well as mile-run time (to be tested once per month);
• Improve body composition (changing ratio of body fat to muscle; determined at the end of competition) and
• Drink enough water to maintain hydration levels.
Each person provided a $20 entry fee which will be used toward a gift card prize, awarded to the challenger who makes the greatest improvements.
Challenge updates
On Saturday, April 12, several of the participants met for the one-month fitness challenge checkup. Each person was tasked with increasing the total number of push-ups and pull-ups he or she could accomplish, as well as knocking seconds off his or her mile run time. The difficulty with this challenge is that each was required to find ways to make improvements on their own, with only a few helpful tips and techniques as guidance. Each challenger stepped up to the plate and made significant improvements. Regarding push-ups, several participants upped the ante and bested previous records. Luke, Andrea and Armando managed to increase their number of push-ups by at least 10 repetitions! I made the greatest improvements in pull-ups, going from 20 reps to 24. Zakiya, Marcela and Rafael smoked their previous mile-run times by almost a minute. Special kudos goes to Zakiya who managed to run the entire course without walking or stopping – a first for this stalwart challenger!
Alcohol
After six weeks, only eight of the original 12 challengers remain in the game. One of the most difficult components of the challenge, for some, was the limited consumption of alcohol. This group enjoys working hard and playing hard. I admit to enjoying my fair share of alcohol (I’ve got Irish roots … what can you do?!). This aspect of the challenge proved to be most difficult for me to overcome. Rafael also had trouble and had to scratch off a few points from his weekly tally. Zakiya and Luke, however, met the challenge head on and dropped weekly booze intake without much trouble.
Meditation
Another significant roadblock to success involved meditation. “Meditation is still a problem,” says Zakiya. “It seems almost ludicrous to say I don’t have time for a 10-minute meditation when I can find time for hour-long workouts.” Luke agrees. “The meditation part was probably my hardest part of all this. Like everyone else I have a million things running through my head constantly, and trying to block it all out or put it on hold to find some peace and relaxation was difficult.” In the subsequent weeks, however, Luke hit his groove and got a bit creative in adding daily meditation. “I found meditation in the park, at the beach and in the sauna, and it’s really becoming easier to block things out. Maybe all it took was practice and the willingness to let things go.”
Fruits and veggies
For me, this has been the least difficult and most rewarding aspect of the challenge. I’ve really enjoyed upping my daily intake of fruits and veggies, and I have noticed a significant difference in how I feel. I’ve had more energy and, compared to how I felt with my previous protein-heavy diet, have not felt as bogged down. Andrea, who says she has also enjoyed this aspect of the challenge, agrees. “I’ve made a point to eat at least one big salad each day. It’s really amazing how different I feel these days.”
Other challenges
The challengers didn’t elaborate on their progress with other aspects of the competition and, despite the loss of four participants, I am excited with the progress each person is making. Everyone has been forced to make significant lifestyle changes which means breaking habits. Fortunately, everyone understands with a bit of patience and determination these changes will stick and become healthy habits. Each day provides another opportunity to make progress and to solidify the resolve to continue to face the challenge and make important lifestyle improvements. “I’ve received a few comments about weight loss and my clothes are fitting better,” says Zakiya. “Obviously, this isn’t just because of the fitness challenge – I’ve been working on making healthier choices for months now. But the challenge has been a great way to quantify things and motivate myself to do more than I would have otherwise.”
Are you challenged?
Are you, your friends, colleagues or coworkers participating in your own health and fitness challenge? If so, I’d love to hear about it. Your program might be featured in an upcoming Fit for Life column. E-mail editor@uptownpub.com to share your story.
Ryan Halvorson is a certified personal trainer, author and speaker.
Springtime showdown challenge update
by Ryan Halvorson
Published Thursday, 24-Apr-2008 in issue 1061
More than a month ago, I wrote a column about a fitness and wellness challenge I proposed to some friends of mine. Twelve accepted the challenge to make improvements in healthy living habits – from getting more fruits and veggies in the diet to daily meditation. I promised to keep readers posted on how the challenge is going, and offer tips and methods participants have used to remain strong during the 12-week program.
Challenge review
For those who may be new to the column, or need a refresh course, here is a brief review of what is involved. Each participant is required to keep a journal to log daily nutrition and keep track of points earned for completing the following tasks:
• 10 minutes of meditation daily;
• Consume at least five servings of fruits and vegetables (more vegetables than fruit);
• For men, consume no more than seven alcoholic beverages per week; for women, no more than four;
• Moderate to vigorous-intensity exercise at least three hours per week, not to exceed five hours;
• Improve the number of push-ups and pull-ups as well as mile-run time (to be tested once per month);
• Improve body composition (changing ratio of body fat to muscle; determined at the end of competition) and
• Drink enough water to maintain hydration levels.
Each person provided a $20 entry fee which will be used toward a gift card prize, awarded to the challenger who makes the greatest improvements.
Challenge updates
On Saturday, April 12, several of the participants met for the one-month fitness challenge checkup. Each person was tasked with increasing the total number of push-ups and pull-ups he or she could accomplish, as well as knocking seconds off his or her mile run time. The difficulty with this challenge is that each was required to find ways to make improvements on their own, with only a few helpful tips and techniques as guidance. Each challenger stepped up to the plate and made significant improvements. Regarding push-ups, several participants upped the ante and bested previous records. Luke, Andrea and Armando managed to increase their number of push-ups by at least 10 repetitions! I made the greatest improvements in pull-ups, going from 20 reps to 24. Zakiya, Marcela and Rafael smoked their previous mile-run times by almost a minute. Special kudos goes to Zakiya who managed to run the entire course without walking or stopping – a first for this stalwart challenger!
Alcohol
After six weeks, only eight of the original 12 challengers remain in the game. One of the most difficult components of the challenge, for some, was the limited consumption of alcohol. This group enjoys working hard and playing hard. I admit to enjoying my fair share of alcohol (I’ve got Irish roots … what can you do?!). This aspect of the challenge proved to be most difficult for me to overcome. Rafael also had trouble and had to scratch off a few points from his weekly tally. Zakiya and Luke, however, met the challenge head on and dropped weekly booze intake without much trouble.
Meditation
Another significant roadblock to success involved meditation. “Meditation is still a problem,” says Zakiya. “It seems almost ludicrous to say I don’t have time for a 10-minute meditation when I can find time for hour-long workouts.” Luke agrees. “The meditation part was probably my hardest part of all this. Like everyone else I have a million things running through my head constantly, and trying to block it all out or put it on hold to find some peace and relaxation was difficult.” In the subsequent weeks, however, Luke hit his groove and got a bit creative in adding daily meditation. “I found meditation in the park, at the beach and in the sauna, and it’s really becoming easier to block things out. Maybe all it took was practice and the willingness to let things go.”
Fruits and veggies
For me, this has been the least difficult and most rewarding aspect of the challenge. I’ve really enjoyed upping my daily intake of fruits and veggies, and I have noticed a significant difference in how I feel. I’ve had more energy and, compared to how I felt with my previous protein-heavy diet, have not felt as bogged down. Andrea, who says she has also enjoyed this aspect of the challenge, agrees. “I’ve made a point to eat at least one big salad each day. It’s really amazing how different I feel these days.”
Other challenges
The challengers didn’t elaborate on their progress with other aspects of the competition and, despite the loss of four participants, I am excited with the progress each person is making. Everyone has been forced to make significant lifestyle changes which means breaking habits. Fortunately, everyone understands with a bit of patience and determination these changes will stick and become healthy habits. Each day provides another opportunity to make progress and to solidify the resolve to continue to face the challenge and make important lifestyle improvements. “I’ve received a few comments about weight loss and my clothes are fitting better,” says Zakiya. “Obviously, this isn’t just because of the fitness challenge – I’ve been working on making healthier choices for months now. But the challenge has been a great way to quantify things and motivate myself to do more than I would have otherwise.”
Are you challenged?
Are you, your friends, colleagues or coworkers participating in your own health and fitness challenge? If so, I’d love to hear about it. Your program might be featured in an upcoming Fit for Life column. E-mail editor@uptownpub.com to share your story.
Ryan Halvorson is a certified personal trainer, author and speaker.
Thursday, April 24, 2008
midweek musings
One of the most important aspects of participating in this challenge is to be as honest as possible. So with that in mind, I figure it's time for me to spill the beans.
This challenge is a bit tougher than I had originally anticipated. I believe this is in large part to due with the amount of time required to maintain a high level of vigilance with regard to behavior. Making lasting lifestyle improvements is definitely not an easy task. It's simple to keep things together for a few weeks, but I've noticed that my pre-challenge behaviors have returned. The biggest downfall I am experiencing is alcohol consumption. One of the reasons I wanted to start this challenge was to cut back. Up until a few weeks ago I was doing well, but have "fallen off the wagon" as they say. I admit to being a little disappointed with myself, however I do understand that this is the very nature of the challenge. If it were easy everyone would be able to integrate changes seamlessly. We're now halfway to the end point and I am determined to get back on track and finish with flying colors.
I also want to do my best to help others follow suit as I know I have had a negative influence on some other challengers.
This challenge is also about community support so I believe that now is the time for us all to band together and help one another make it through the rough spots.
I feel better now.
This challenge is a bit tougher than I had originally anticipated. I believe this is in large part to due with the amount of time required to maintain a high level of vigilance with regard to behavior. Making lasting lifestyle improvements is definitely not an easy task. It's simple to keep things together for a few weeks, but I've noticed that my pre-challenge behaviors have returned. The biggest downfall I am experiencing is alcohol consumption. One of the reasons I wanted to start this challenge was to cut back. Up until a few weeks ago I was doing well, but have "fallen off the wagon" as they say. I admit to being a little disappointed with myself, however I do understand that this is the very nature of the challenge. If it were easy everyone would be able to integrate changes seamlessly. We're now halfway to the end point and I am determined to get back on track and finish with flying colors.
I also want to do my best to help others follow suit as I know I have had a negative influence on some other challengers.
This challenge is also about community support so I believe that now is the time for us all to band together and help one another make it through the rough spots.
I feel better now.
Update - Luke
So I have to admit that going into this week I am a little disturbed about the previous. Trying to work fitness and a healthy lifestyle into your schedule when it seem as if you haven't even got the time to focus on what's coming at you next is kinda overwhelming, but you just have to breathe and take it one moment at a time.
So I had midterms and some late study nights, and my schedule was a little off, but it will be a slower week and I can get back on track. I've been checking out new recipes picking up on my cardio, and trying to work in more quiet time to relax, sleep, and meditate. I think overall I can feel the improvements in my body more than I see them, but then again it's about healthy living for me.
So I had midterms and some late study nights, and my schedule was a little off, but it will be a slower week and I can get back on track. I've been checking out new recipes picking up on my cardio, and trying to work in more quiet time to relax, sleep, and meditate. I think overall I can feel the improvements in my body more than I see them, but then again it's about healthy living for me.
Tuesday, April 22, 2008
Six Sucked--rafa
A weak week. It was however a very eventful week: my sister got married, taxes had to get paid, and Ozzy got kicked out of "Survivor."
I didn't go grocery shopping last week, hence i lacked the usual veggie/fruit servings. Meditation has slightly improved. Alcohol intake remained at an "acceptable" level.
Even though I'm exceeding the recommended 7 alcoholic drinks a week, I am more conscious of how much I am drinking. While I used to have 2 or 3 drinks before I even left the house to go out and party, I now skip these introductory libations. I start my binge drinking completely sober now. (Just kidding I do not binge drink.)
I am cooking more at home, finding some easy to prepare, affordable and tasty meals that fit my very busy schedule (actually I'm just lazy.)
Exercise remains a top priority in my life. It is becoming more and more engrained in my psyche.
I didn't go grocery shopping last week, hence i lacked the usual veggie/fruit servings. Meditation has slightly improved. Alcohol intake remained at an "acceptable" level.
Even though I'm exceeding the recommended 7 alcoholic drinks a week, I am more conscious of how much I am drinking. While I used to have 2 or 3 drinks before I even left the house to go out and party, I now skip these introductory libations. I start my binge drinking completely sober now. (Just kidding I do not binge drink.)
I am cooking more at home, finding some easy to prepare, affordable and tasty meals that fit my very busy schedule (actually I'm just lazy.)
Exercise remains a top priority in my life. It is becoming more and more engrained in my psyche.
Monday, April 21, 2008
Week Six!
I can hardly believe it, but we're nearing the halfway mark. I do feel as though I've made great improvements over the past five weeks, but am still having difficulty with alcohol and meditation. I did better last week than in previous weeks, but there is still room for improvement. I have found that meditating before bed has been a great way to clear my head before I fall asleep, and also to help sleep throughout the night. I can be a light sleeper and sometimes have difficulty quieting my mind, and the meditation has definitely helped. It is amazing to me that the simplest of tasks--sitting in silence for a short period of time--is so difficult. It seems that we've been programmed to fill each and every minute with some sort of activity, otherwise you're not a productive member of society. This week I am going to place greater effort on not falling into that trap and will make every effort to meditate lots. Screw society!
...and then there's the booze. I've been giving this particular challenge a great deal of thought. I know I've used alcohol as a way to decompress from life's stressors and also to limiting the chatter in my head. It's becoming clearer to me that my intake increases when more is expected of me. For instance I've had lots of writing projects on the docket these past few weeks and so noticed that I've upped my weekly wine consumption. I now understand why most of the great writers drink! I don't want to follow in their footsteps.
Other than that, things have been going great. I continue to get stronger and my body seems ever more capable of handling the physical challenges I throw at it. As a result my workouts have improved significantly. Fruits and veg are pretty much a breeze and I must admit that I'm LOVING this part of the challenge. I can definitely feel a difference in my energy levels. I've managed to make this a habit and have no fear of losing focus once the challenge has concluded.
I'm off to make week six the best yet!
...and then there's the booze. I've been giving this particular challenge a great deal of thought. I know I've used alcohol as a way to decompress from life's stressors and also to limiting the chatter in my head. It's becoming clearer to me that my intake increases when more is expected of me. For instance I've had lots of writing projects on the docket these past few weeks and so noticed that I've upped my weekly wine consumption. I now understand why most of the great writers drink! I don't want to follow in their footsteps.
Other than that, things have been going great. I continue to get stronger and my body seems ever more capable of handling the physical challenges I throw at it. As a result my workouts have improved significantly. Fruits and veg are pretty much a breeze and I must admit that I'm LOVING this part of the challenge. I can definitely feel a difference in my energy levels. I've managed to make this a habit and have no fear of losing focus once the challenge has concluded.
I'm off to make week six the best yet!
Saturday, April 19, 2008
Updates - Luke
Howdy team. Luke has been having trouble posting so I am going to put his previous posts up there for him. Here is how he has been doing:
Blog one,
So the first week is down and I think the biggest challenge wasgetting past the soreness and used to a particular routine. To bequite honest I thought it would be harder, but it goes to show that ifyou really want something, and I want results, then finding the motivation to get there will be easy.
I tried to look down the road and see what it was I really wanted. Once I had that in mind it was a matter of figuring how I would attain my personal goal. The meditation part was probably my hardest part ofall this... like everyone else I have a million things running through my head constantly, and trying to block it all out or put it on hold to find some peace and relaxation was difficult. I am seeing a chiropractor and to be honest I have had better nights sleep since and it has helped in the soreness too which in turn has helped me stay relaxed and find some of that peace we all need.
I admit I did not do to well managing what I ate this week, but I did eat healthy. How much I ate though is a different story and maybe my regulation in portion control could be a challenge itself.
Overall It was a good week, and I am excited to see where this takes me. Good luck to everyone!
Blog two
So week two was a gut check....I got the flu and was out of commission for a few days. I ate healthy (when I could stomach to do so), and really didn't spend a lot of me time finding inner peace as much as I did sleeping. Motivation was a factor too in the sense I only worked out twice this week, but did stretch everyday. I feel better now going into the weekend so week three will be much better.
Blog three
So I have stepped up my workouts quite a bit. Loving every minute of it too. I hit the gym in the morning and do a light workout in the afternoons. The chiropractor three times a week, found meditation in the park, at the beach and in the sauna are great places, and its really becoming easier to block things out...maybe all it took was practice and the willingness to let things go. Saturday morning I ran the paracourse in Mission bay park, and combined with the healthy eating I feel better than I have in a long while. Oh, and the fact I cut out the partying really helps too.
This is really becoming an enjoyable experience!
Blog four
So keeping up with everything and even got in a hike...although I did slack on the cardio a bit...oops! That's ok though...I have accepted that you need to give yourself a little bit of leeway in this challenge so not to burn out! I think everyone is doing great and hopefully having as much fun as I am.... I will see at tomorrows paracourse if I am improving when we update and at the one month mark. Writing this today because I will be pretty busy this weekend otherwise I would have commented on my progress. Wish me luck!
Blog one,
So the first week is down and I think the biggest challenge wasgetting past the soreness and used to a particular routine. To bequite honest I thought it would be harder, but it goes to show that ifyou really want something, and I want results, then finding the motivation to get there will be easy.
I tried to look down the road and see what it was I really wanted. Once I had that in mind it was a matter of figuring how I would attain my personal goal. The meditation part was probably my hardest part ofall this... like everyone else I have a million things running through my head constantly, and trying to block it all out or put it on hold to find some peace and relaxation was difficult. I am seeing a chiropractor and to be honest I have had better nights sleep since and it has helped in the soreness too which in turn has helped me stay relaxed and find some of that peace we all need.
I admit I did not do to well managing what I ate this week, but I did eat healthy. How much I ate though is a different story and maybe my regulation in portion control could be a challenge itself.
Overall It was a good week, and I am excited to see where this takes me. Good luck to everyone!
Blog two
So week two was a gut check....I got the flu and was out of commission for a few days. I ate healthy (when I could stomach to do so), and really didn't spend a lot of me time finding inner peace as much as I did sleeping. Motivation was a factor too in the sense I only worked out twice this week, but did stretch everyday. I feel better now going into the weekend so week three will be much better.
Blog three
So I have stepped up my workouts quite a bit. Loving every minute of it too. I hit the gym in the morning and do a light workout in the afternoons. The chiropractor three times a week, found meditation in the park, at the beach and in the sauna are great places, and its really becoming easier to block things out...maybe all it took was practice and the willingness to let things go. Saturday morning I ran the paracourse in Mission bay park, and combined with the healthy eating I feel better than I have in a long while. Oh, and the fact I cut out the partying really helps too.
This is really becoming an enjoyable experience!
Blog four
So keeping up with everything and even got in a hike...although I did slack on the cardio a bit...oops! That's ok though...I have accepted that you need to give yourself a little bit of leeway in this challenge so not to burn out! I think everyone is doing great and hopefully having as much fun as I am.... I will see at tomorrows paracourse if I am improving when we update and at the one month mark. Writing this today because I will be pretty busy this weekend otherwise I would have commented on my progress. Wish me luck!
Fitness Challenge Update
Thank you to those of you who made it out to the update challenge. I am pleased to announce that everyone kicked some bootie and made great strides with these challenges. Here are the results:
First number is pushups, second is pullups and the last is the mile run (or parcourse loop). The second set is the previous numbers.
Rafael :44, 5, 7:18 (42, 4, 8:05)
Ryan: 55, 24, 6:29 (50, 20, 6:56)
Luke: 79, 18, 7:15 (68, 16, 6:53)
Marcela: 27, 2, 9:18 (21, 1, 10:19)
Armando: 40, 6, 9:36 (30, 8, 8:39)
Zakiya: 16, 7, 12:59 (13, 6, 14:09)
Andrea: 60, 4, 9:00 (42, 1, 10)
Cynthia: (awaiting updates)
Nice work everyone! You should be very proud of your progress. Keep up the good work.
First number is pushups, second is pullups and the last is the mile run (or parcourse loop). The second set is the previous numbers.
Rafael :44, 5, 7:18 (42, 4, 8:05)
Ryan: 55, 24, 6:29 (50, 20, 6:56)
Luke: 79, 18, 7:15 (68, 16, 6:53)
Marcela: 27, 2, 9:18 (21, 1, 10:19)
Armando: 40, 6, 9:36 (30, 8, 8:39)
Zakiya: 16, 7, 12:59 (13, 6, 14:09)
Andrea: 60, 4, 9:00 (42, 1, 10)
Cynthia: (awaiting updates)
Nice work everyone! You should be very proud of your progress. Keep up the good work.
Friday, April 18, 2008
Week 4.5 -Zakiya
I'm tired. Really tired. So tired in fact that I'm drinking a coke for the first time in over a month as I write this. I "need" the caffeine because after work I have a potential client meeting and I want to be bright-eyed and bushy-tailed for that. The thing is, I don't even like coke that much. Except for the URGENT need to pee, I'm fairly content drinking water all day. I've been running myself ragged all week with work and activism and as a result I've already had a few beers and a few cigarettes this week and I haven't meditated at all. My point is this: In order for me to feel successful at the fitness challenge I have to devote a certain amount of time to myself. Also, I'm realizing that feeling successful is slightly different than being successful. I'm still keeping the journal, eating healthy (for the most part), and getting in some really great workouts but I feel like crap. My mental exhaustion is making a situation that should be considered success feel like failure. Maybe I'm too hard on myself. Maybe I'm just cranky and in need of a nap.
Anywho, I'm hoping that this weekend I can remotivate myself. I'm making great strides. On Tuesday I ran about two miles which is another personal record. I've definitely got my eye on a 5K for the fall. I know I can do it too if I can just get a little better at appreciating what I've accomplished instead of focusing on where I've failed.
On to week 6...
Anywho, I'm hoping that this weekend I can remotivate myself. I'm making great strides. On Tuesday I ran about two miles which is another personal record. I've definitely got my eye on a 5K for the fall. I know I can do it too if I can just get a little better at appreciating what I've accomplished instead of focusing on where I've failed.
On to week 6...
Are You an Emotional Eater? by Ryan Halvorson
Emotional eating
by Ryan Halvorson
Recently, a study emerged saying a person would be less likely to stick to diet goals if he had been forced to utilize a great deal of willpower throughout his day. Essentially, the researchers concluded that each person has only so much energy to fight various urges, making end of day decisions quite difficult. For a lot of people this results in emotional eating, or using food and drink for comfort for a long and stressful day. Unfortunately this type of stress outlet can significantly derail your efforts to maintain a nutritious diet and improve overall health.
Emotional Eating 101
According to the Mayo Clinic Web site, the “strongest longings for food happen when you’re at your weakest point emotionally. Many people turn to food for comfort – consciously or subconsciously – when they’re facing a difficult problem or looking to keep themselves occupied.” Typically these cravings for food don’t include healthy choices such as fruits or vegetables; often they involve high fat or sugar-laden foods, which wreak havoc on the diet.
Experts cite possibly addictive or “reward” aspects of certain foods as potential reasons for reaching for the Snickers bar when a person’s feeling low. Chocolate often includes mood-enhancing properties that provide a temporary “fix” for a lowered emotional state. The Mayo Clinic Web site also states that food can be used as a distraction against thoughts or external stressors.
Emotional eating can be somewhat difficult to overcome, especially if the cravings originate from the subconscious. Experts, however, believe that careful attention to behaviors can highlight emotional eating and get you on the path to using food as fuel and not as a quick fix.
Know When You’re Hungry
Before you raid the refrigerator after a long day’s work, grab a glass of water and then take a few moments to assess your level of hunger. Did you eat recently or was your last meal that bagel you had for breakfast? Rate your hunger on a scale of 1 to 5, with 1 being extremely hungry. If you’re up toward a four or five, chances are you’re cravings are purely emotional.
Keep Track
A great way to determine whether you are an emotional eater is to keep a food log or journal. While doing so might seem a bit cumbersome at first, writing down everything you consume will help you keep better track of your dietary habits. Are you drinking enough water? Are you eating enough fruits and vegetables? Often the desire to pig out results from not getting enough nutrients from the foods you currently eat.
Take your journal a step further by also including your emotional state when you sit down for a snack. Were you upbeat when digging into that slice of cake or were you feeling a bit sad? Linking emotions to eating will not only highlight behaviors, it might also help you become better capable of triggers to emotional eating. Once you begin to recognize patterns, you may have a better chance of avoiding emotional eating.
Other Comforts
Instead of giving in to potentially unwarranted food behaviors, try finding other methods to ease your stress. If you’ve experienced some form of emotional upset, try replacing your craving with something a bit more positive such as going for a long walk, calling a close friend or reading a book. Often the desire for food will pass once you have distracted yourself with other activities.
Stock Healthy Foods
It is impossible to eat unhealthy foods if you don’t keep them around. Try loading your refrigerator with lots of fruits, vegetables and other more healthy foods. If your cravings come on strong, you’ll have no choice but to consume foods that won’t destroy your diet. And, chances are, after you finish your apple the cravings for non-nutritious foods will dissipate.
Exercise
Several studies have shown those who exercise regularly tend to avoid unhealthy behaviors. Some researchers believe this results from a desire to maintain healthy habits rather than sabotage that intense hour long workout by raiding the fridge. Others suggest that exercise can help significantly reduce stress and improve overall mood. Many people who exercise on a regular basis insist that they are more even keeled and less likely to fall into depressive or emotional states.
Sleep
I remember in college, all-nighters were an essential aspect of finals week. I’d load up with all the caffeine and sugar that I could find so I’d stay awake while trying to get through that last chapter of my environmental studies textbook. Then, the following day, I’d only search out those same kinds of foods because I was tired and was looking for quick fixes. The same goes today. I know that I am more tempted to opt for unhealthy foods if I’ve not received adequate rest. Sleep is essential for a balanced mood, as your resting hours are spent processing the day’s events and regenerating your physical, mental and emotional states. Without enough sleep you’re likely to be a bit more emotional than usual which may lead to poor eating behaviors.
Don’t Skip
For those who are a bit more body conscious, there is a misconception that eating less will help to drop or maintain a desirable weight. This theory is false. While it seems that consuming less food will make it more difficult for the body to gain weight, the opposite is true. Regular consumption of nutritious foods helps keep your metabolism going. Your metabolism is like a campfire. You want to start of with a good foundation of kindling and then regularly add pieces of wood to keep that fire burning bright. Regular eating habits will keep your metabolism running at full speed, which will keep you energized, emotionally stable and less likely to binge on unhealthy foods.
Emotional eating can be significantly detrimental to a healthy diet, but paying careful attention to your habits and behaviors can keep you feeling fit and trim. If you still experience great difficulty in getting a grip on your eating behaviors it might be time to obtain a consultation from a qualified nutritionist or dietician.
Ryan Halvorson is a certified personal trainer, speaker and author.
by Ryan Halvorson
Recently, a study emerged saying a person would be less likely to stick to diet goals if he had been forced to utilize a great deal of willpower throughout his day. Essentially, the researchers concluded that each person has only so much energy to fight various urges, making end of day decisions quite difficult. For a lot of people this results in emotional eating, or using food and drink for comfort for a long and stressful day. Unfortunately this type of stress outlet can significantly derail your efforts to maintain a nutritious diet and improve overall health.
Emotional Eating 101
According to the Mayo Clinic Web site, the “strongest longings for food happen when you’re at your weakest point emotionally. Many people turn to food for comfort – consciously or subconsciously – when they’re facing a difficult problem or looking to keep themselves occupied.” Typically these cravings for food don’t include healthy choices such as fruits or vegetables; often they involve high fat or sugar-laden foods, which wreak havoc on the diet.
Experts cite possibly addictive or “reward” aspects of certain foods as potential reasons for reaching for the Snickers bar when a person’s feeling low. Chocolate often includes mood-enhancing properties that provide a temporary “fix” for a lowered emotional state. The Mayo Clinic Web site also states that food can be used as a distraction against thoughts or external stressors.
Emotional eating can be somewhat difficult to overcome, especially if the cravings originate from the subconscious. Experts, however, believe that careful attention to behaviors can highlight emotional eating and get you on the path to using food as fuel and not as a quick fix.
Know When You’re Hungry
Before you raid the refrigerator after a long day’s work, grab a glass of water and then take a few moments to assess your level of hunger. Did you eat recently or was your last meal that bagel you had for breakfast? Rate your hunger on a scale of 1 to 5, with 1 being extremely hungry. If you’re up toward a four or five, chances are you’re cravings are purely emotional.
Keep Track
A great way to determine whether you are an emotional eater is to keep a food log or journal. While doing so might seem a bit cumbersome at first, writing down everything you consume will help you keep better track of your dietary habits. Are you drinking enough water? Are you eating enough fruits and vegetables? Often the desire to pig out results from not getting enough nutrients from the foods you currently eat.
Take your journal a step further by also including your emotional state when you sit down for a snack. Were you upbeat when digging into that slice of cake or were you feeling a bit sad? Linking emotions to eating will not only highlight behaviors, it might also help you become better capable of triggers to emotional eating. Once you begin to recognize patterns, you may have a better chance of avoiding emotional eating.
Other Comforts
Instead of giving in to potentially unwarranted food behaviors, try finding other methods to ease your stress. If you’ve experienced some form of emotional upset, try replacing your craving with something a bit more positive such as going for a long walk, calling a close friend or reading a book. Often the desire for food will pass once you have distracted yourself with other activities.
Stock Healthy Foods
It is impossible to eat unhealthy foods if you don’t keep them around. Try loading your refrigerator with lots of fruits, vegetables and other more healthy foods. If your cravings come on strong, you’ll have no choice but to consume foods that won’t destroy your diet. And, chances are, after you finish your apple the cravings for non-nutritious foods will dissipate.
Exercise
Several studies have shown those who exercise regularly tend to avoid unhealthy behaviors. Some researchers believe this results from a desire to maintain healthy habits rather than sabotage that intense hour long workout by raiding the fridge. Others suggest that exercise can help significantly reduce stress and improve overall mood. Many people who exercise on a regular basis insist that they are more even keeled and less likely to fall into depressive or emotional states.
Sleep
I remember in college, all-nighters were an essential aspect of finals week. I’d load up with all the caffeine and sugar that I could find so I’d stay awake while trying to get through that last chapter of my environmental studies textbook. Then, the following day, I’d only search out those same kinds of foods because I was tired and was looking for quick fixes. The same goes today. I know that I am more tempted to opt for unhealthy foods if I’ve not received adequate rest. Sleep is essential for a balanced mood, as your resting hours are spent processing the day’s events and regenerating your physical, mental and emotional states. Without enough sleep you’re likely to be a bit more emotional than usual which may lead to poor eating behaviors.
Don’t Skip
For those who are a bit more body conscious, there is a misconception that eating less will help to drop or maintain a desirable weight. This theory is false. While it seems that consuming less food will make it more difficult for the body to gain weight, the opposite is true. Regular consumption of nutritious foods helps keep your metabolism going. Your metabolism is like a campfire. You want to start of with a good foundation of kindling and then regularly add pieces of wood to keep that fire burning bright. Regular eating habits will keep your metabolism running at full speed, which will keep you energized, emotionally stable and less likely to binge on unhealthy foods.
Emotional eating can be significantly detrimental to a healthy diet, but paying careful attention to your habits and behaviors can keep you feeling fit and trim. If you still experience great difficulty in getting a grip on your eating behaviors it might be time to obtain a consultation from a qualified nutritionist or dietician.
Ryan Halvorson is a certified personal trainer, speaker and author.
Onward and Upward
Hi everyone,
I hope you've all had a fantastic week full of mediation, fruits, veggies and overall good health! It's been a short while since I've posted so I thought, "what better time than now?!"
We're nearing the end of five weeks of the Springtime Showdown Challenge, and all seems quiet on the front. I'm not sure if that's because everyone has their heads down and noses to the grindstone, or if the quiet is the result of some of the challengers signing off. Come next week, we'll be smack dab at the halfway point of this program which means that there's still plenty of time to burn rubber (or fat) and kick things into high gear.
But for some, the novelty has worn off and the struggle to implement these lifestyle changes has likely become difficult. You might think of it like a relationship. In the beginning, excitement abounds; you're motivated and determined to make it work. Slowly these feelings begin to fizzle and you realize that the process isn't as easy as it seemed at first. Your old habits start to kick in requiring significantly greater resolve than at first. Now you're at a crossroads: do you find a way to make it work, or do you call it quits?
Not so long ago, I happened upon another blog similar to our own. This other blog focuses on one man's own 12-week body transformation challenge, and the results he earns are pretty incredible. I thought I would share with you his blog so that you can see just how much change is possible in a short 12 weeks. I also hope that it might help those of you who are on the fence (and ready to jump off and head for the hills) to pick up that little extra bit of motivation to keep marching full steam ahead. You'll need to scroll down a bit to check out his pictures. If you find anything useful, please be sure to share it with everyone. Here's the website: http://12weekphysique.blogspot.com/
Also, I know some of you have been experiencing trouble posting your own blogs. You are more than welcome to e-mail me your post and I'll get it up for you.
Happy weekend!
I hope you've all had a fantastic week full of mediation, fruits, veggies and overall good health! It's been a short while since I've posted so I thought, "what better time than now?!"
We're nearing the end of five weeks of the Springtime Showdown Challenge, and all seems quiet on the front. I'm not sure if that's because everyone has their heads down and noses to the grindstone, or if the quiet is the result of some of the challengers signing off. Come next week, we'll be smack dab at the halfway point of this program which means that there's still plenty of time to burn rubber (or fat) and kick things into high gear.
But for some, the novelty has worn off and the struggle to implement these lifestyle changes has likely become difficult. You might think of it like a relationship. In the beginning, excitement abounds; you're motivated and determined to make it work. Slowly these feelings begin to fizzle and you realize that the process isn't as easy as it seemed at first. Your old habits start to kick in requiring significantly greater resolve than at first. Now you're at a crossroads: do you find a way to make it work, or do you call it quits?
Not so long ago, I happened upon another blog similar to our own. This other blog focuses on one man's own 12-week body transformation challenge, and the results he earns are pretty incredible. I thought I would share with you his blog so that you can see just how much change is possible in a short 12 weeks. I also hope that it might help those of you who are on the fence (and ready to jump off and head for the hills) to pick up that little extra bit of motivation to keep marching full steam ahead. You'll need to scroll down a bit to check out his pictures. If you find anything useful, please be sure to share it with everyone. Here's the website: http://12weekphysique.blogspot.com/
Also, I know some of you have been experiencing trouble posting your own blogs. You are more than welcome to e-mail me your post and I'll get it up for you.
Happy weekend!
Monday, April 14, 2008
Week 4 - Ryan
I'm pleased to state that this week went a bit better than the last. When Monday rolled around I was ready to hit this challenge hard and make up for a few little hitches here and there. I managed to hit just about all of my goals each day, which is success in itself. As a result, I definitely noticed changes in my mood and emotional state. Imagine that upping fruits and veggies, reducing alcohol intake and regular exercise can lead to drastic improvements in the mental and emotional state. All it takes is a little bit of effort and mindfulness and anything is possible.
Just like my buddy Rafa, I was able to make some improvements as well. I picked up 5 more push-ups (for a total of 55), 4 more pull-ups (that makes 24!!!) and dropped 30 seconds from my run. All these improvements make me realize even more that the efforts are definitely worth it, and gets that fire burning even brighter.
And I must say that I'm proud of my Mud Run team, The Quick and the Dirty, for kicking some serious (muddy) bootie! 5th out of 100 ain't bad at all! I can't wait for the next race.
Here's to another great, successful week!!
Just like my buddy Rafa, I was able to make some improvements as well. I picked up 5 more push-ups (for a total of 55), 4 more pull-ups (that makes 24!!!) and dropped 30 seconds from my run. All these improvements make me realize even more that the efforts are definitely worth it, and gets that fire burning even brighter.
And I must say that I'm proud of my Mud Run team, The Quick and the Dirty, for kicking some serious (muddy) bootie! 5th out of 100 ain't bad at all! I can't wait for the next race.
Here's to another great, successful week!!
Week 4--Rafa
It was a tough week that ended with surprisingly positive results.
I got sick last Sunday, and only started to feel better on Wed. So knowing that Saturday was re-testing, and Sunday was the Mud Run competition, I knew I had to get back into the groove of things asap.
So Thursday I completed a boot camp and Friday i ran around Morley Field. Both were tough but thankfully they helped.
I improved my numbers all the way around. I increased my push-ups by 2 (44 total), increased my pull-ups by 2 (6 total) and decreased my mile run time by almost a minute. Then on Sunday at the Mud Run competition in scorcing La Mesa, my team came in 5th place (out of 144 coed teams) and 10th place (out of 260 total teams)!!
On to the next week...
I got sick last Sunday, and only started to feel better on Wed. So knowing that Saturday was re-testing, and Sunday was the Mud Run competition, I knew I had to get back into the groove of things asap.
So Thursday I completed a boot camp and Friday i ran around Morley Field. Both were tough but thankfully they helped.
I improved my numbers all the way around. I increased my push-ups by 2 (44 total), increased my pull-ups by 2 (6 total) and decreased my mile run time by almost a minute. Then on Sunday at the Mud Run competition in scorcing La Mesa, my team came in 5th place (out of 144 coed teams) and 10th place (out of 260 total teams)!!
On to the next week...
Monday, April 7, 2008
Semana Tercera -Zakiya
Ah, week three. One quarter of the way there. Aside from a lousy meditation schedule, I met all the challenges. And despite Marcela's best efforts, I only had three drinks this week. I did 5 workouts this week, but I have to say I really didn't feel like doing the last two. I think I need to mix things up some cause I'm getting kind of bored with running around my neighborhood and down to Balboa Park. But maybe I was just tired and I'll get over it. In the meantime I'm looking into other (free, convenient) ways to get in a workout.
Going into Week Four, I'll have a new challenge cause I picked up a second job. This means that on Mondays and Wednesdays I've got to plan three on-the-go meals that don't need refrigeration or microwaving and will still be edible after 12 hours. Today (my first day) I'm packing extra fruits and veggies, and pasta salad. If the pasta salad looks gross, I brought a Cliff Bar just in case.
Going into Week Four, I'll have a new challenge cause I picked up a second job. This means that on Mondays and Wednesdays I've got to plan three on-the-go meals that don't need refrigeration or microwaving and will still be edible after 12 hours. Today (my first day) I'm packing extra fruits and veggies, and pasta salad. If the pasta salad looks gross, I brought a Cliff Bar just in case.
Sunday, April 6, 2008
Week 3 Wrap - Ryan
Well, I will admit that I took a bit of a nosedive this week. Alcohol consmption increased, meditation was pretty much nonexistent and I only logged about 1/2 week's worth of the journal. While it seems this might be a step backward, I do firmly believe that relapses are common when integrating lifestyle changes into the routine. Once a person becomes used to a particular routine, even making minor changes to that routine can become tremendously difficult. I know that I am a creature of habit and maintaining focus can be challenging.
It is interesting to note that this past week also brought with it some external stressors and a lack of feeling grounded. I'm usually capable of dealing with stressors in a productive manner, however it seems that I was not so successful this time around.
A positive outcome from this is that I now have a clearer understanding of what has been taking place in my subconscious and the desire to relieve stress with a sudsy adult libation. Now that I can clearly link stressors and certain behaviors, I feel that I can more adequately derail future nosedives. This may not have been possible had I not been so focused on what I've been consuming and the seemingly erratic nature of last week's behaviors.
At this point, I'm feeling strong and ready to plunge back into the challenge with greater vigor than when I first began. The first retest draws near and I want to make sure that last week's backtracking hasn't affected my progress. And if it has, it will be a clear sign that I need to become extra vigilant about my actions.
Here's to a successful and healthy week four!
It is interesting to note that this past week also brought with it some external stressors and a lack of feeling grounded. I'm usually capable of dealing with stressors in a productive manner, however it seems that I was not so successful this time around.
A positive outcome from this is that I now have a clearer understanding of what has been taking place in my subconscious and the desire to relieve stress with a sudsy adult libation. Now that I can clearly link stressors and certain behaviors, I feel that I can more adequately derail future nosedives. This may not have been possible had I not been so focused on what I've been consuming and the seemingly erratic nature of last week's behaviors.
At this point, I'm feeling strong and ready to plunge back into the challenge with greater vigor than when I first began. The first retest draws near and I want to make sure that last week's backtracking hasn't affected my progress. And if it has, it will be a clear sign that I need to become extra vigilant about my actions.
Here's to a successful and healthy week four!
Tuesday, April 1, 2008
Improving Your Mile Run
The Need for Speed: How to Improve Your Mile Run Time
by Ryan Halvorson
A few weeks ago I discussed a health, fitness and wellness challenge I posed to several friends of mine. One of the challenges involves improving the time it takes for each person to complete a one-mile run. Until recently, researchers have thought simply “practicing” a particular exercise was the best way to yield improvements. Now, though, that theory is changing. In fact, studies now show that a comprehensive exercise plan that involves intervals, strength training, core strength and stability, power production and more has been shown to vastly improve an individual’s run time. Here are tips to integrate new exercises and challenges into your routine for faster mile-run times.
Intervals
Interval training – or consistently changing pace – is a great way to make improvements in your cardiovascular ability. Conversely, staying at the same pace each time you run is a surefire way to hit a plateau. Instead of running at a consistent and comfortable pace, shake things up by mixing in quick bursts of speed throughout your run. There are a few ways you can do this. The first is to wear a watch and pick up the pace for thirty seconds or so, and then slow down to your original speed. Another way is to choose some sort of repetitive element (light post, garbage cans, etc.) and change your pace each time you pass one.
Core strength
Core strength is a must for a successful and injury-free run. Because movement originates from the deep spinal muscles, it is important those muscles are strong and stable throughout your run. Runners lacking core strength, stability and mobility record slower times and are more likely to sustain some form of injury. To make sure your core is in tip top shape, integrate the exercises below into your routine.
Plank: Lie face down while resting on your elbows and toes. Keep the elbows directly underneath your shoulders and elongate the back of the neck so you are looking at the ground below you. Tighten up the abdominals, glutes and other lower-body muscles. Hold this position until form fails. Try to hold the position longer each time you perform the exercise.
Lunge with medicine ball rotation: Grab a moderately heavy medicine ball and stagger your feet in a lunge position. Extend the ball out so that your arms are about shoulder height. As you lower your hips into a lunge, rotate the ball toward the direction of your front leg being sure to keep an upright, neutral spine. Perform 12-15 repetitions and switch sides.
Plyometrics (power production)
Remember playing hop scotch or double Dutch as a kid? When integrated into a workout, this type of training – known as plyometrics – can add some serious speed to your daily run. Plyometrics involves short bursts of energy and power production, usually in the form of jumping or ballistic movements. This type of training taxes the body more than regular strength training and makes improvements in the neuromuscular system – the pathways through which messages are delivered from the brain to the muscle. Faster reaction times and greater force production means less foot-to-ground contact time, which has been linked to improved running time. I find plyometrics to be a fun alternative to the hum drum of traditional strength training methods.
It is always best to perform pyometrics toward the beginning of your exercise routine as the physical demands are high and this is when your body will be at its most capable. It is also advised that you spend a good amount of time getting the body warmed up before hopping and jumping around. Below are some examples of running-specific plyometrics.
Squat jump: The squat jump is just like the traditional squat except that the movement begins when the knees are bent and the hips are lowered. Push away from the ground, jump high and then land as softly as possible, sinking into the start position. Start by performing only five to seven repetitions per set.
Lunge jump: Just like the squat jump, the lunge jump puts some “umph” into the old standard. Start in a staggered stance, drop the hips and jump high. Land as softly as possible, sink right back down into a bent-knee position and repeat. Perform only five to seven repetitions per set to start.
A note on plyometrics: This type of training is very intense and can lead to injury quickly if you overexert the body or do not pay attention to form. Start with small jumps and work your way to more powerful movements.
Sprints: Similar to plyometrics, sprints help enhance neuromuscular activity and power production.
To perform a sprint, mark out a short distance, such as 100 or 200 meters and run as fast as you can. Upon reaching the end point, reduce to a slow jog and return to the starting point for several minutes of rest. If you’re not used to sprinting, take things slowly. Perform only two to five sprints per session and give the body adequate rest in between sessions.
The warm-up: Perhaps the most important element of any training program is the warm-up. Allowing ample time for the body’s core temperature to rise; suppleness and elasticity of muscles, ligaments and tendons; and progressively increasing heart rate will lead to a successful workout as well as injury prevention. The key to warming up is to perform similar movements to those you plan to execute in your workout. On days when you plan to work at high intensity, devote at least 10 minutes to your warm-up.
The mile run is a great way to challenge your current fitness level and to enhance muscular and cardiovascular strength and endurance. Integrating a holistic program into your routine is essential for improved performance and will enhance safety. The exercises detailed in this column will provide dramatic results, however it is extremely important to use common sense and know your body’s limits. Stop if you feel any pain and seek the guidance of a qualified physician. Take care of your body and it will take care of you. Happy running!
by Ryan Halvorson
A few weeks ago I discussed a health, fitness and wellness challenge I posed to several friends of mine. One of the challenges involves improving the time it takes for each person to complete a one-mile run. Until recently, researchers have thought simply “practicing” a particular exercise was the best way to yield improvements. Now, though, that theory is changing. In fact, studies now show that a comprehensive exercise plan that involves intervals, strength training, core strength and stability, power production and more has been shown to vastly improve an individual’s run time. Here are tips to integrate new exercises and challenges into your routine for faster mile-run times.
Intervals
Interval training – or consistently changing pace – is a great way to make improvements in your cardiovascular ability. Conversely, staying at the same pace each time you run is a surefire way to hit a plateau. Instead of running at a consistent and comfortable pace, shake things up by mixing in quick bursts of speed throughout your run. There are a few ways you can do this. The first is to wear a watch and pick up the pace for thirty seconds or so, and then slow down to your original speed. Another way is to choose some sort of repetitive element (light post, garbage cans, etc.) and change your pace each time you pass one.
Core strength
Core strength is a must for a successful and injury-free run. Because movement originates from the deep spinal muscles, it is important those muscles are strong and stable throughout your run. Runners lacking core strength, stability and mobility record slower times and are more likely to sustain some form of injury. To make sure your core is in tip top shape, integrate the exercises below into your routine.
Plank: Lie face down while resting on your elbows and toes. Keep the elbows directly underneath your shoulders and elongate the back of the neck so you are looking at the ground below you. Tighten up the abdominals, glutes and other lower-body muscles. Hold this position until form fails. Try to hold the position longer each time you perform the exercise.
Lunge with medicine ball rotation: Grab a moderately heavy medicine ball and stagger your feet in a lunge position. Extend the ball out so that your arms are about shoulder height. As you lower your hips into a lunge, rotate the ball toward the direction of your front leg being sure to keep an upright, neutral spine. Perform 12-15 repetitions and switch sides.
Plyometrics (power production)
Remember playing hop scotch or double Dutch as a kid? When integrated into a workout, this type of training – known as plyometrics – can add some serious speed to your daily run. Plyometrics involves short bursts of energy and power production, usually in the form of jumping or ballistic movements. This type of training taxes the body more than regular strength training and makes improvements in the neuromuscular system – the pathways through which messages are delivered from the brain to the muscle. Faster reaction times and greater force production means less foot-to-ground contact time, which has been linked to improved running time. I find plyometrics to be a fun alternative to the hum drum of traditional strength training methods.
It is always best to perform pyometrics toward the beginning of your exercise routine as the physical demands are high and this is when your body will be at its most capable. It is also advised that you spend a good amount of time getting the body warmed up before hopping and jumping around. Below are some examples of running-specific plyometrics.
Squat jump: The squat jump is just like the traditional squat except that the movement begins when the knees are bent and the hips are lowered. Push away from the ground, jump high and then land as softly as possible, sinking into the start position. Start by performing only five to seven repetitions per set.
Lunge jump: Just like the squat jump, the lunge jump puts some “umph” into the old standard. Start in a staggered stance, drop the hips and jump high. Land as softly as possible, sink right back down into a bent-knee position and repeat. Perform only five to seven repetitions per set to start.
A note on plyometrics: This type of training is very intense and can lead to injury quickly if you overexert the body or do not pay attention to form. Start with small jumps and work your way to more powerful movements.
Sprints: Similar to plyometrics, sprints help enhance neuromuscular activity and power production.
To perform a sprint, mark out a short distance, such as 100 or 200 meters and run as fast as you can. Upon reaching the end point, reduce to a slow jog and return to the starting point for several minutes of rest. If you’re not used to sprinting, take things slowly. Perform only two to five sprints per session and give the body adequate rest in between sessions.
The warm-up: Perhaps the most important element of any training program is the warm-up. Allowing ample time for the body’s core temperature to rise; suppleness and elasticity of muscles, ligaments and tendons; and progressively increasing heart rate will lead to a successful workout as well as injury prevention. The key to warming up is to perform similar movements to those you plan to execute in your workout. On days when you plan to work at high intensity, devote at least 10 minutes to your warm-up.
The mile run is a great way to challenge your current fitness level and to enhance muscular and cardiovascular strength and endurance. Integrating a holistic program into your routine is essential for improved performance and will enhance safety. The exercises detailed in this column will provide dramatic results, however it is extremely important to use common sense and know your body’s limits. Stop if you feel any pain and seek the guidance of a qualified physician. Take care of your body and it will take care of you. Happy running!
Week 2 - Zakiya
Well this week has been pretty awesome for me in that I managed to meet or exceed all the challenge items. I worked out four times. I haven't had a drink now in 10 whole days. I've only done that twice before in the last 10 years or so. I also attempted to run a non-treadmill mile for the first time in ages. While my time is nothing to brag about I'm pretty stoked about the fact that I ran nearly the whole thing, which is something that I couldn't do in high school. I've also received a few comments about weight loss and my clothes are fitting better. Obviously, this isn't just because of the fitness challenge--I've been working on making healthier choices for months now. But the challenge has been a great way to quantify things and motivate myself to do more than I would have otherwise.
There of course is still room for improvement. Its not directly part of the challenge, but I'd like to go an entire week without smoking. Sometimes I get crazy snacky but natural peanut butter with either apple slices or a frozen banana is really satisfying. Meditation is still a problem. It seems almost ludicrous to say I don't have time for a 10 minute meditation when I can find time for hour-long workouts, but I do. Veggies are no problem for the vegetarian. And after reading this article in Time I've bought a nice reusable water bottle and a Brita pitcher. On to Week 3!
There of course is still room for improvement. Its not directly part of the challenge, but I'd like to go an entire week without smoking. Sometimes I get crazy snacky but natural peanut butter with either apple slices or a frozen banana is really satisfying. Meditation is still a problem. It seems almost ludicrous to say I don't have time for a 10 minute meditation when I can find time for hour-long workouts, but I do. Veggies are no problem for the vegetarian. And after reading this article in Time I've bought a nice reusable water bottle and a Brita pitcher. On to Week 3!
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