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!
Friday, April 18, 2008
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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