SPRING Into Action - Literally, Rose Larrabee

SPRING into action-literally!

We have our workout routines all set up in the way we’ve learned is “correct”. Resistance training 2-3 times a week along with 5 days of 20-30 minutes of cardio.

Now, that’s all great, but what about the days that are so jam packed with things to do? The days that make spending all that time on our workouts seem overwhelming.

And not only business, but what about those who (like me) don’t do well with running? As much as we may (or may not) love it, our joints just aren’t having it.

Between those two things, I’m sure we’ve all had days where we just can’t get the 20-30 minutes in. So what am I going to share next…we shouldn’t be doing cardio? Not at all, but might I suggest a new idea on cardio? A new type of cardio? A more “Springy” cardio?

It’s a type of training I would like to introduce to you as Plyometrics!

PLYOMETRICS: also known as "jump training" or "plyos", are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power.

Now, before I go on, I would suggest you consult with your doctor before attempting plyometric training as it can be hard on an old injury and dangerous if not approached & applied safely and correctly.

After I had my first daughter I began doing plyometic training. I’ve spent less time on cardio then I did before I had kids and my results are far better! So, what exactly do I do? Well, I started with basic plyometric moves for the lower body (since it was to replace my outdoor running). I began mixing 2-5 minute bouts of plyometrics in my resistance training workouts. For example, I would do jump roping for 30 sec, squat jumps for 30 sec, tire hops for 30 sec and jumping jacks for 30 sec. From there I would go on to the next portion of my resistance routine. I researched new plyometric exercises in order to prevent boredom of the moves I already knew.

Throughout my resistance routine I would do about 4 spurts of the 2-5 minute bouts of plyometrics. The results were amazing! The greatest result I noticed was the weight loss after having my first baby and again now after my second! For my un-muscular calves, I finally developed definition and muscle which was another plus!

You will find various types of Plyometric training for all sorts of things. However, plyometric  exercises can be used to improve fat loss, strength and endurance. They are great for challenging your fast-twitch muscle fibers, coordination and agility. All these things work together to help transform fat into lean muscle while elevating your heart rate and igniting a caloric burn! Plyometrics can be made a lot of fun done to some upbeat music and most kids love to jump, hop and spring around with you!

So talk to your doctor or fitness professional, get some plyometric moves down and have fun with it! Try this new type of training and do the other when you want! Enjoy it and see if you don’t notice a difference!

Train for Something!

Train for Something!

“You can’t do it, you hate running! 13 miles? PLUS obstacles? There’s no way!”

That is the usual response I get when I tell people I’m dying to try the Tough Mudder race. Yeah, it’s rough. And I’m not saying I won’t stop to walk along the way. But I’m also not ruling out the fact that I could finish it. And with doubters? It makes it easier. But that’s not the only reason participating in a Tough Mudder is on my bucket list.

The majority of people have the primary goal of losing weight when they start their exercise and healthy eating lifestyle. They are tired of being a certain size, or tired of being the bigger person in a picture, or they just want to look better naked, in a bikini, in their favorite outfit that seems to be shrinking, etc., they want to be there for their kids and grandkids, for the graduations, weddings, and more child-bearing moments! They have the best of intentions. But they lose motivation or their driving spark to continue to work out and eat healthy usually because the visual results in their body aren’t making themselves as apparent as one would hope.

That’s where setting a goal outside of physical appearance can do wonders for your motivation! Make a goal for yourself to complete a 5k, without stopping to walk, and then train for it. Then make a new goal to beat your time on the next 5k. Add a 10k to the list. A half-marathon. A full marathon! You will have reasons other than looking good to motivate you to push on!

Not a runner? There are so many competitive sports and games out there that you can substitute! Join a boxing club, a dojo, a Crossfit box, etc. and compete in any events they have coming up! No, you don’t have to win, but you can see how well you do overall. Go to a yoga studio and work towards mastering those crazy-but-amazing poses that look impossible. You can do it!

As you progress in your training you will see your original goal of looking good start to progress, you’ll notice the changes in your body. But that’s not all! You will also see yourself get so much more motivated and focused if you have a goal OUTSIDE of just looking good. And everyone needs an end goal to stay on track. This year my end goal is to participate in a 2014 Tough Mudder obstacle race. What are you training for?

Need help deciding what would be the best fit for you? Call me! I’d be more than happy to find the best motivation for YOU!

Kayla Hargaden
Certified Personal Trainer
Certified TRX Group Instructor
kayla@guidingfitness.com
(317) 473-3398

Join a Sports Team

So many people in this world are too focused on watching their health that they miss out on the enjoyment of working out. Are you one of those people? Your health should be taken seriously. However, having fun with it should be a part of a fit lifestyle. One way to spring into enjoyable, action is to join a sports team, such as adult indoor soccer, adult basketball, adult softball, or maybe even a running group. Sports offer this combination of recreation and physical activity.

Not only are sport teams fun but they also put a spark in your healthy journey in all aspects; socially, mentally, competitively, and physically. You meet new people, new friends by joining a sports team. It could be something you and your spouse or significant other do together too! Exercise is a great way to relieve stress as well. From personal experience, sports has been a huge outlet for me, helping me find peace and to work out the negative emotions. 

Are you competitive person always looking for that next activity, or game, to ignite the competitiveness with in you? Sports can be really competitive. It has been seen that games, whether it being sport or in a workout class that demands an outcome of winning, lights a fire that makes you ultimately push harder and work harder. I have seen it in my own classes, doing team matches where they have to try and beat each other has empowered my clients to reach limits I had never seen them get to before. 

Sports will bring your fitness level to a new level, giving you more skill, muscle, endurance, and much more that your body needs to feel, look, and be healthy. There are a wide variety of opportunities to join a sports league. So spring into action, and get moving. I’m calling/challenging you try it for a season and you will not regret it. Start your own team or join one already formed and see your life transform more than you thought possible.

Vitamin D

   New studies show that vitamin D is a key substance in fighting cancer.  Cancer of the colon is one of the main cancers vitamin D helps, by destroying cancer cells that could be growing there.  Breast and uterine cancer can also be prevented by the proper amount of D.  Vitamin D lowers inflammations of the body which are what Alzheimer's, M.S. and Parkinson's are caused by.  70% of people diagnosed with Parkinson's have low levels of vitamin D.  Some of the other things it is also good for is brain function, boosts thyroid, fibroimyalgia, muscle pain and fatigue.
     Most of us do not get enough vitamin D.  The main source is by the sun.  People who live north of the southern states are at risk for not getting enough sun to process D in our bodies, especially in the winter months.  Also people with dark skin do not get enough D from sun.  Some food sources high in vitamin D are sun dried shitake mushrooms, milk, yogurt, cheese, salmon, tuna and mackerel.  However, even including these foods in your diet, does not provide enough D.  It is highly recommended you take a supplement of D3 in pill form found in the vitamin section in most stores and should be at least 1000 units per day.  If you think your levels could be low right now, take 2000 units per day for a few months, until your levels are what they should be.  Also, cod liver oil is a good source.  A simple blood test done by your physician can tell what your level of D is.
     If everyone in America had enough vitamin D, it would reduce deaths by 400,000 per year and medical costs by 40 to 50 billion per year.  One pill every days costs you about 10 cents.

Get Outdoors

Get Outdoors

Welcome May 2014!!! Great things happen in May, it’s a time for growth and new beginnings. Baseball is in full force, the lakes are filling and pants are getting tucked away in the closet, in place of shorts and skirts. In the month of May the Empire State building, Brooklyn Bridge and Golden Gate Bridge here in California, all opened for their first time.

Now that spring is Ripping its way across the state it’s time for you to put on the shades and get outdoors.  

Take a morning run to a local park and work on those pull ups, you just might feel energized by the sun the way SuperMAN is and add a few extra to your set. Take up paddle boarding or make it more interesting and take up yoga on a paddle board (classes exist no joke). This time of year we have warm weather and cool breezes that offer the perfect environment for almost any activity. Hikes are a fun easy way to get in some great heart strengthening cardio work with the whole family; you never know what the fresh air will do for you. 

Maybe you feel as though you didn’t quite hit the mark over the winter and you’re still looking to rock the sexy swimsuit at the beach after schools lets out for the year. Swimming is a great way to shed those last few pounds and it’s just warm enough to jump in. Try this simple interval workout in the pool: 

1) Warm up on dry land with some mobility work then make your way to the water. 

2) Swim 200-400 meters at an easy pace and feel free to mix it up a bit with the style of strokes you use. 

Once the warm up is complete you will complete this circuit. 

A) Freestyle swim 50 meter sprint 

B) Back stroke 25 meters at an easy pace 

C) Freestyle pull sprint 25 meter (arms only) followed by freestyle kick sprint 25 meters (feet only) 

D) Back stroke 25 meters at an easy pace. 

Repeat this circuit 4 times. Finish the circuit with 2 minutes of treading water and some ground based Abs work. This should leave you toast if you don’t swim often. 

Get outdoors and take advantage of the great weather an open perspective on broadening your training and recharge you superhuman solar battery.

Ryan Canon

We learn We grow We conquer!

Contact: 

Guiding Fitness

916-626-7739

email at info@guidingfitness.com

For a more direct approach contact me at Ryan@Guidingfitness.com