Posts Tagged ‘Summer’
Did you overindulge this summer? If you’re feeling guilty about your exercise and eating habits over the past few months here are 4 ways you can get back on track now!
Look at your week ahead and mark down the time that you have to dedicate to exercising. Be realistic about how much of your week you can spend in the gym. Many of us get into an “all or nothing” mentality. We spend all summer indulging and then want to jump into some kind of “diet” and 5+ days a week in the gym. How long can we keep that up for? Start small and as you progress set aside more time during the week to get into the gym.
2. Find Your Motivation
Sit down and make a list of reasons why you want to get in shape. It can be anything from wanting to lose a jean size, to keeping up with your kids on the playground or being able to do 10 strict push ups. List the things that you truly value and not the things that you think should be important or what you hear are important to other people. The more personal the list, the more likely it is to resonate with you. Then when you want to skip your session at the gym take out your list and remind yourself why you’re working so hard to be healthy.
3. Try Something New
Is there a class that you’ve been wanting to test out? Most gyms or studios offer free trials to their classes. Look around and find a place that’s a good fit for you. Every instructor/trainer has a different personality and style. It may take a few classes to find one that you feel motivated and safe in. Give each class a fair chance and go in with an open attitude, you may surprise yourself with how much you like something you were skeptical of.
4. Know What’s Ahead
While you don’t want to continually beat yourself up about the food choices you made this summer, use it as an occasional reminder of where you’re coming from. Then look ahead at what’s to come. The holidays are a couple of months away and it’s much easier to get on track now and keep it going through the end of the year, then to try and start something new in November or December. No matter how busy you are now, it’s only going to get worse in a couple of months. Get going now and it will be that much harder to stop when the holidays come around.
Photo Credit: http://memegenerator.net
This summer we ran our first ever Fitness By D Biggest Loser Challenge. In the past I’ve put more emphasis on performance based goals instead of weight and body composition. This Challenge was a trial to see how members would take on a challenge like this and how motivated the participants would be.
Beginning Date: Monday, June 11th
Finishing Date: Monday, August 27th
Entry Fee: $20.00
First Place; All of the money in the pool
Second Place; One free month of boot camp classes
Third Place; Any item from The Fitness By D store
Every participant was to be weighed and measured at their first class of the week. We took hip and waist measurements. Members were awarded one point for every pound lost and one point for every 1/4 inch lost. If you got to your goal weight and measurements you were awarded two points for every week of maintenance. One point was also awarded if you made it to all of your classes on time that week.
We had a total of 36 participants. A few dropped out early in the game but most made it to all of their weigh-ins until the end. Motivation was very high in the week leading up to the challenge and the first month. Once we had some front-runners the motivation level for the rest of the group started to wane down. Each week we posted the top three scores for the week and the top three scores overall.
I saw improvements in everyone’s participation in class. There was a great effort from most to get to all of their classes and to get there on time. This was my favorite part of the contest. To see members go from being 5-10:00 late for class to waiting for me at the door or running sprints as I was pulling up in the morning was an amazing thing.
If this contest motivated even one person to get closer to their health and fitness goals then it was worth it to try something new. We found that it motivated a lot more than one and I’m very proud of the effort that was put in this summer by the participants.
1. Mona Saltalamacchia
2. Anne Kroger
3. Erin Kelley
Later this week we’ll have an interview post with our first place winner!
Looking for a fun and healthy way to kick off your weekend? Join me for a Charity Boot Camp Class Friday, August 3rd!
I am running the Falmouth Road Race next month to benefit the organization Girls On The Run. “Girls Fit Night Out” is to help raise funds for this charity that I am running for.
Your contribution will go entirely to the Girls on the Run Boston program only. Each runner raises enough money to sponsor at least one girl’s participation on a local team.
A Little More About GOTR
“Girls on the Run® is a life-changing, experiential learning programs for girls age eight to thirteen years old. The programs combine training for a 3.1 mile running event with self-esteem enhancing, uplifting workouts.”
What better way to contribute to this organization than to go through your own “self-esteem enhancing and uplifting work-out”?
Date/Time: Friday, August 3rd from 6-7PM
Suggested Donation Amount: $10.00
What To Bring: Water and a Mat or Towel
Why You Should Come: You will get an amazing work-out and benefit a great cause. You’ll Experience a fitness class with like-minded fun females and have a fantastic Friday night!
Please email me at firstname.lastname@example.org to reserve your spot.
If you cannot make this event but would still like to contribute please visit my fundraising page.
The end of summer can be very bittersweet. While it’s sad to say goodbye to this warm season, there are a lot of exciting things that lye ahead for the fall. One of the best parts of the autumn months is how it can help you get back into your fitness program. Here are five reasons why you will be fit this fall.
1. Steady Schedule
Summer schedules are different for most people. The past three months have been filled with vacations, taking care of children that are out of school and summer work hours. September means getting back into your regular schedule, which makes it easier to plan time to work-out. Consistency is the key to getting and staying on track with your fitness regimen.
2. Fantastic Weather
Fall weather can be very motivating. The cool air is great for outdoor bootcamps, walking, running and biking. Remember those 90 degree days when you either skipped your run or opted for the treadmill. In the fall, overheating isn’t a big concern.
3. Autumn Activities
With a new season comes new activities. In the fall you can say goodbye to sitting in your air-conditioned house and step outside for a walk in the park to look at the fall foliage. Some other activities to enjoy are apple and pumpkin picking, hiking or getting into the spirit of Halloween with a walking ghost tour.
4. Road Races
Fall is a popular time for local road races. Many race directors schedule their events during the autumn months. The attendance is higher because of the great weather and availability people tend to have in the fall. Take advantage of these racing opportunities. On Cool Running you can find local 5Ks, 10Ks, Half-marathons and more.
5. Calm Before The Storm
Remind yourself of how crazy December can be. The holidays will be filled with food, shopping, parties and lots of chances for you to veer off of the track to reaching your fitness goals. Use the next couple of months to stay dedicated and motivated to improving your health. Take advantage of everything the fall has to offer before you become consumed with the holiday season.
Use the fall season to get back into fitness and have some fun while you do it!
You’re alarm goes off in the morning and you immediately start debating whether you should actually get out of bed to get your run in or take an extra hour of sleep. While the extra sleep may sound very tempting, here are 5 reasons why you should get out of bed and hit the pavement.
1. Perfect Weather Conditions
In the summer months the weather can get very hot and humid as the day goes on. Even if you do manage to get through a 90 degree run in the middle of the day, you will not perform as well as you would have in the cool hours of the morning. It’s easier to stay hydrated in cooler weather as well. You won’t sweat as much as you would in hot and humid conditions.
2. See The Sunrise
One of my favorite things about running early in the morning is watching the sunrise. You will feel so awake by the end of your run. Starting out in the dark and finishing your run as the sun is coming out is a beautiful way to start off your day.
3. Enjoy The Rest Of Your Day
Exercising in the morning means you don’t have to think about it for the rest of the day. You can focus on the other activities that occur through out your day. There is no worry in the back of your mind that you won’t be able to fit in your scheduled run because of traffic, making dinner or any other chores you have to get done. It’s one less thing to worry about.
4. Less Traffic
Depending on where your route is, the morning may be the safest time for you to run. There are less cars on the road before sunrise giving you a safer run. Be sure to wear light or reflective clothing on your early morning runs so the cars that are on the road can see you clearly.
5. Peaceful Running
The hours before sunrise are often very quiet. If you are someone who runs without any music this is a great advantage for you. Some of us enjoy running because it quiets our minds. You can focus on your breathing or listen to your feet hitting the pavement. Early morning is the best time to enjoy a quiet peaceful run.
When your alarm goes off tomorrow morning remember all of the great things that a morning run has to offer and get out of bed!
Photo Credit: http://www.fitsugar.com
Is your iced venti triple chocolate whipped cream everything but the kitchen sink making you pack on the pounds?
Check out these summer drinks from Starbucks so you can cool off without breaking the calorie bank.
1. Iced Skinny Flavored Latte
2. Shaken Green Iced Tea Lemonade Unsweetened
3. Coffee Frappuccino Light Blended Coffee
Remember everything you put in your body adds up. Next time you hit the coffee counter know what is in that drink you’re about to order. Visit the Starbucks website for more of their nutrition information.
Photo Credit: http://starbucksorder.tumblr.com
Does this season seem to be flying by too fast? Savor the summer months any way you can. Here are 10 summer songs for you to work-up a sweat to!
DJ Jazzy Jeff & Fresh Prince
3. All Summer Long
4. Boys Of Summer (Power Remix)
5. Summer Love (Remix)
7. Summer Of ’69 (Work-Out Remix)
9. Summer Nights
10. Summer Girls
Stock up on these summer tracks and get your work-out on!
Photo Credit: http://blog.wfuv.org
Summer can be a busy time in your life. With your children out of school, vacations, family events and beach days it’s easy to slip out of your regular exercise habits. Read these tips on how to get back into a fitness regimen this summer.
Stop telling yourself you will start tomorrow, pick up the habit now. You can start your exercise program on any day of the week. There is no rule saying you have to start fresh on a Monday. Don’t put off your work-out another day, jump right into it.
You may have been up to working out 5-6 days a week at one point. That’s not where you have to start out. If you’re not working out at all start off with 2 days a week. For those of you that are getting in 1-2 days already try adding another day or two. Make a small commitment to yourself that you will do a little more than you did the week before.
Try Something New
A big reason people fall off of their exercise plan is because they are bored. They would rather be at the beach than their usual spot on the elliptical. Avoid this problem by trying something new. There are so many fitness classes available these days. If you are intimidated by starting with a class try an in-home work-out video.
Enlist A Friend
Sometimes we all need a little push. You may need someone to answer to other than yourself. Make a fitness date with a friend. There will be days when you won’t want to stick to your schedule, having a work-out buddy is just one more way to keep you on track.
Set A Goal
Working towards a specific goal will give your exercise regimen a lot more meaning. Evaluate where you are now and think of all the ways in which you would like to improve on your health and fitness level. Your goals can be anything from increasing flexibility to running a mile to doing 10 push ups. Write your goals down and keep working towards them.
Summer is an enjoyable and exciting time. It can also be a time where you get into the best shape of your life. Don’t wait until the fall to get serious about your health. Start now!
When you are pressed for time is your work-out the first thing to get cut from your to-do list?
Instead of skipping your exercise session cut down the duration and turn up the intensity. Try this 20:00 Boot Camp work-out. Give it everything you’ve got to get a great workout in half the time it usually takes you.
:20 Body Weight Squats/:10 Hold at the bottom of the squat
- Burpee Broad Jump
- Body Weight Squat
- Atomic Sit Up
When the timer starts do 1 repetition of each exercise, then 2 reps of each exercise, then 3 reps of each exercise. See how many rounds you can complete in 10:00.
:20 Bearcrawl/:10 Plank Hold
Body Weight Squats
When you are squatting be sure to go low enough. Place an object behind you about 12″ off of the ground. This will help you to keep your weight in your heels. Keep your shoulders back and look up the whole time you are squatting. Make sure you’re pushing your knees away from eachother when you come down and back up.
Burpee Broad Jump
Crouch down and place your hands on the ground and jump back into a plank. Do a push up, jump your feet up to where your hands are. Lastly jump as far forward as you can. The broad jump focuses on how far forward you can jump not how high.
Atomic Sit Up
Start seated, lean back and lift your feet off of the ground. Once you are balanced extend your legs all the way and lean your shoulders all the way back. Then bring your knees all the way into your chest. Use your core to help you balance while performing this exercise.
If any of these exercises don’t feel right, you may need more assistance with your form. If you are an experienced bootcamp participant, then this will be a good challenge for you.
Running low on outdoor exercises to enjoy? Visit your local playground for some variety in your fitness routine.
The Monkey Bars
Start off hanging from one end then move your hands to each bar until you reach the end. You will elevate your heart rate as well as build strength in your arms, shoulders and back.
This is another great exercise you can do on the monkey bars. If you are a beginner, start with your feet on the ground and jump to get up and over the bar. Over time you will jump less and build the strength to pull more. For the advanced crew, start in a hanging position and pull yourself up and over the bar.
Knees To Elbows
This is a core exercise that also engages your upper body. Start in a hanging position, with your knees bent and your feet behind you. Use your core to pull your knees up to your elbows or as high as you can get them. Once you’ve mastered this exercise, give feet to hands a try. Start in a hanging position with your legs extended out in front of you. Keep your legs straight, engage your core and lift your feet up to your hands. Then slowly lower.
Bench, Stairs or Step
Your typical playground has one of these options.
Elevated Push Up
You can use a step to increase the intensity in your push-ups. Place your feet on the step and your hands on the ground under your shoulders for the beginning of the push up. Bend your elbows to get your chest as close to the ground as possible. Push yourself back up.
Box Jumps/Step Ups
If you have never done a box jump before start with a small step (10″) off the ground. Stand close to the step, jump two feet at a time and land softly at the top. Once you’ve cleared the step stand up and step down. Do not jump down. If you are familiar with box jumps try a higher bench or step. Always make sure the object you’re jumping on is secure and will not move.
Most playgrounds have some sort of vertical bars. Whether it’s part of a railing or foundation.
Body Weight Row
Use these bars to perform the row. Place two hands on separate bars walk your feet in towards the bars. Extend your arms all the way and pull yourself up while keeping your feet in place.
Here is a sample work-out for your day at the playground
:20 Bearcrawl/:10 Plank
1:00 Monkey bar crawl/:30 Rest
5x Pull Up (deadhang or jumping)
10x Elevated Push Up (beginners do regular push ups)
15x Box Jump (beginners can do step ups, 15 on each leg)