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What Is Fartlek Training?

21 Jul

-Why do some runners still shy away from the run/walk method, in your opinion?

The run/walk method (Fartlek Training) was popularized by running coach Jeff Galloway. Some runners shy away from the run-walk method as it is often associated with “beginners” rather than “elite athletes”. The stigma associated with being a “beginner” discourages some runners from using this method.

 

-Are there benefits to doing run/walk intervals? What about for beginners versus experienced runners?

When done correctly, the run-walk method can help improve running fitness, aerobic capacity, and overall recovery leading to decreased chances of injury. In beginners, the run/walk method can help build the endurance for longer runs without stopping. In experienced runners, the run/walk method can be smart way train consistently while enhancing recovery and helping to  prevent injury.

 

-Can the run/walk method improve your running speed? Why or why not?

Yes. By gradually increasing your fast interval speeds, you can increase your anaerobic threshold which would in turn lead to faster overall speeds. That is, your body will be able to counteract the effects of lactic acid buildup allowing you to run faster for longer periods of time.

 

-For those interested in the run/walk method, what are some good ratios to keep in mind? (i.e., run for 2 minutes, walk for 30)

10-minute warm-up at an easy pace

1 minute on (fast pace), 2 minutes off (easy pace)

Repeat the Fartlek as needed

10-minute cool down at an easy pace

Are you ready to #finishitwithfinishfit®  ?

Women Can Lift Their Way To A Sexy Body Without Getting Bulky!

14 Jul

1. What are the 3 best tips for women who want to lose fat and build muscle?

  • Don’t be afraid to lift heavy. The common thing I hear from women is: “I don’t want to lift heavy because I don’t wanna look bulky”. Lifting heavy can actually help build muscle mass which in turn will help burn fat calories. If you mix heavy lift days with light and medium days (an undulating Periodization Scheme) you will get the benefits of building muscle mass without looking “Bulky”.
  • You will lose more body fat by doing 20 min of HIIT training instead of doing an hour of “Steady State” Cardio.
  • Incorporate Olympic Lifts in your workouts to activate your anaerobic threshold for maximal fat burn

2. What role does lifting weights play in fat loss?

  • Muscle is the engine in your body. The more of it you have, the more fat calories you burn. Lifting helps build muscle mass which in turn helps speed up your metabolism and burn fat calories.

3. What is the number one thing women should understood about losing fat and gaining muscle?

  • The number on thing I wish women understood is that, you can build muscle mass and strength through lifting heavy without getting “Bulky”.

Will you #FinishItWithFinishFit®?

Why Should I Include Kale In My Diet?

7 Jul

Kale has many health benefits that can enhance the quality of your life. Although not recommended for everyone, Kale can be a powerful ally in your pursuit of a healthy diet.  In this article I have outlined the benefits and contraindications of Kale.

1) What are the benefits of Kale?

  1. Kale is low in calorie, high in fiber and has zero fat.
  2. Kale is high in iron, Vitamin K, Vitamin C (reduces free radical damage caused by exposure to pollutants), Iron, Folate, Magnesium, and Calcium (i.e. kale has more absorbable calcium than a small carton of milk).
  3. Kale has 2 grams of protein (which can serve to add muscle mass).
  4. Kale detoxifies the liver
  5. Kale is filled with powerful antioxidants.
  6. Kale is a great anti-inflammatory food (mega-3 fatty acids and phytonutrients, which help, fight against arthritis, asthma, and autoimmune disorders).
  7. Kale contains the carotenoids lutein and zeaxanthin, along with beta-carotene which are all essential for good eye health.

2) What are the different types of Kale?

  • There are mainly 2 types of Kale: Red and Green

The primary difference between the two is in the way they taste.  Red Russian kale is sweeter compared to green kale. Therefore, it might be the better option to start out with when trying Kale.

  • Specifically, the different types of Kale are:

1. Curly kale – Most common type of kale that can be found in most supermarkets. It has a peppery flavor but if you prefer less bitterness, look for younger kale as they have a milder taste.

2. Lacinto kale (AKA…Tuscan Kale, Tuscan Cabbage, or Dinosaur Kale). Its leaves are narrow, dark green and wrinkly attached to a hard stem that should ideally be removed.

3. Redbor kale – They range from deep red to purple color, sometimes with some shades of green. In addition to cooking, Redbor kale can be used as a granish.

4. Russian (Siberian) kale – They range from green to red/purple shades. It’s sweet and mild with a hint of pepper.

3) How should I integrate Kale into my diet?

  • Kale can be eaten raw or lightly cooked as this helps to preserve the antioxidants, polyphenols and beta-carotene content. It’s great in soups, stews, stir-fries, salads, and smoothies.
  • Kale chips made in a dehydrator can serve as great snacks throughout the day.

4) When should I avoid Kale?

  • People taking blood thinners like Coumadin (warfarin) should avoid kale as the vitamin K in kale may interfere with that medicine.
  • People with cruciferous vegetable allergies should avoid Kale.
  • Care should be taken with people who may suffer from iodine deficiency or are suffering with any potential thyroid related conditions as Kale can interfere with thyroid health due to its Glucosinolate compounds. These foods are also known as Goitrogens and can interfere with iodine metabolism.

Are your ready to #FinishItWithFinishFit ®?

What Happens To The Body When You Don’t Exercise For 2-3 months?

16 Jun

-What Happens To The Body When You Don’t Exercise For 2-3 months?

The tendency is to lose muscle mass. Muscle is the engine in your body. When you lose muscle mass, you metabolism slows down. Hence, any additional calories eaten are stored as fat rather burned off as energy.

-What are some good types of workouts to ease yourself back into exercising regularly come spring? Why are these exercises good?

Some good types of workouts to ease yourself back into exercising are air squats, modified pushups, horizontal and vertical resistance band rows and presses. These are good multi-joint exercises that give you a full body workout.

-How long should you aim to work out if you haven’t done so in a few months? How many times a week?

Begin with 30 min a day 3X/week of strength training. Add 1 or 2 more days of walking for 30 min/day.

-Anything people should be careful of to avoid risking injury/hurting themselves?

Yes! People should begin each exercise session with a dynamic warm-up to properly get the muscles ready for exercise. For the first few weeks, they should avoid heavy lifts, long cardio sessions, and excessive stretching. The whole idea is to slowly ease back into exercise and allow the muscles to go through the neuromuscular adaption phase before progressing to more difficult exercise sessions.

Will you Finish It With Finish Fit®?

What Are The Best Butt Exercises?

10 Jun

Here are the best butt exercises:

1) Samba Dance with rotating hips:

Circle hips as you squat (increase intensity with deeper on larger circles)

2) Ipanema Walk:

Lift, swing forward, step, and lunge forward; lift, swing, step and go into a backward lunge

3) Squat Arabesque:

Place feet shoulder with apart. Shift weight to heels, keep knees behind toes, and stick out your butt behind you.  Extend leg back as you extend the arm up and forward.

4) Attitude kickback: Stand on high heels (balancing on balls of feet while keeping hips lifted) step left then right (for deep inner butt muscles like the Piriformis). The isometric hold on top will add intensity to the exercise.

5) Kneeling leg lift:

Begin in the all-fours position.  Extend one back and up, hold on top, and pulse. This gives definition between hamstring and butt for a rounded appearance. This lifts butt shelf and gives smoother appearance (with or without dumbbells).

6) Kneeling diagonal leg lift:

Kneeling cross kick-ups (targets sides of hips and inner thighs giving the glutes a carved rounded appearance and smoothing the side of the leg)

7) Suspended clam Shells:

Rotate leg away from hips and hold on top of range of motion. Tones side of glutes giving curved appearance.

8) Floor leg lift:

Extend straight legs on floor. Lift both legs up first then lift the top leg up and down (gives inner tights and butt cheeks a better silhouette)

9) Barbell or dumbbell forward, reverse, or transverse lunges (with slow eccentric contractions). Lunge forward, sideways, and the backwards as you hold the barbell or dummbell on your shoulders.

10) Banded walks:

Abduct legs with bands in the sagittal, frontal, and transverse planes

11) Lying banded clam shells:

Externally rotate,abduct, and then adduct the hip as you lie on your side.

12) Plié Squats (or Sumo Squats): 

Squat with the toes turned outwards in a wide stance position.

13) Single or double leg bridges:

Lie down on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Raise your hips up  and squeeze your core as you pull your belly button back toward your spine. Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger. Remember to flatten the lumber spine before the ascent and to scoop the back on the descent.

14) Cook’s bridges:

Lie on back. Pull one knee tightly to the chest. The opposite knee stays bent at 90 degrees and the foot stays planted on the floor. Lower the lumbar spine, then push that foot into the floor and extend the hips upward. Return back to the original position and scoop back up the lumbar spine.

Will you Finish It With Finish Fit®?

What Is Tempo Cycling?

2 Jun

Tempo pace definitely isn’t sprinting, or even riding particularly hard, but nor is it riding steady state. For the scientifically minded, it equates to 75–85 percent of your maximal heart rate or 76–90 percent of your FTP (Functional Threshold Power).

A tempo workout should be performed at about 15 beats below your lactate threshold. To determine your lactate threshold, use a heart-rate monitor with an average function and set the timer on your stopwatch for 20 minutes. Ride at full speed for five minutes and then maintain an easy pace for 10 minutes and then cool down for five. Your average power, minus five percent will be your lactate threshold. This number is different for every rider. Use a heart rate monitor to find and then stay in this zone. Tempo work can be performed on a trainer or outside. The key is to stay in the correct heart rate zone for the allotted amount of time.

Tempo training is often performed in the off-season toward the end of a cyclist’s base training.

And when done appropriately, it can help burn additional calories and prepare the rider for HIT training in-season.

Are you ready to Finish It With Finish Fit®?

Body Composition Not Weight Is The True Measure Of Overall Health And Wellness

25 May

Did you know that more than 98% of all diets fail? Most people think it’s their own fault, that they did something wrong, that they simply weren’t good dieters. But the truth is, almost all diets fail because they’re incorrectly designed in the first place. Believe it or not, your actual body weight is irrelevant and misleading. The true indicator of successful body weight management is body composition. That’s the ratio between your percentage of lean body mass and percentage of body fat. Body composition is used by athletes, coaches, and fitness professionals as the true measure of weight management, athletic performance, and overall health and fitness.

So, the key to successful weight management is knowing the difference between weight loss and fat loss. Here’s why this difference is so important. When a person loses 20 pounds on a conventional low-calorie diet, the weight loss is mostly lean mass. This loss of healthy tissue is harmful. A restricted-calorie diet also harms the body in other ways. It slows your metabolism, creates hormonal imbalances, compromises the immune system, and upsets the central nervous system. Remember, the human body does not understand the concept of dieting. What it correctly perceives is starvation. So again, the key to credible, long-term weight management is understanding the difference between weight loss and fat loss.

Most diets and commercial weight loss centers would like you to believe that fat can be starved off your body. The fact is, it can’t. Here’s what you should know about body fat and weight management. Fat is stored energy. In a sense, it’s your body’s reserve fuel tank. However, when your body runs out of fuel on a low-calorie or restricted-calorie diet, it does not tap into its precious fat stores. Instead, it quickly and efficiently converts healthy, lean mass into carbohydrate for its immediate energy requirements. This is why restricted calorie dieting is so dangerous. Without enough fuel, the body will actually feed upon itself.

Next, fat requires oxygen to be burned, and the quickest, most efficient way to get oxygen into your body is through exercise. This is where fitness professionals can provide guidance in maximizing your body’s potential to burn fat.

Will you Finish It With Finish Fit®?

Weight Loss Tips That Work

28 Apr

Nowadays weight loss messages have become ubiquitous. We are constantly bombarded by weight loss tools and stories on TV, the newspapers, and online. Warnings of the dangers of not losing weight appear on every news outlet. Just Google the work “Diet” and you will get 208,000,000 results on the subject. Weight loss is commonly broached in doctor’s offices,  in the education system, and in the work place. Here a a few weight loss tips that actually work:

Tip #1 – Stop Procrastinating

You cannot see results by merely talking about weight loss . You’ve got to take tangible action. Within a few short weeks, you’ll notice the results of your hard work and you’ll become even more motivated to exercise.

Tip #2 – Consistency is the key

Consistent exercise and a good nutrition plan that allows for “cheat” days will help you to avoid the dieting roller coaster. For long-lasting weight loss results, you should aim to lose an average of .5-2lbs/week and 1% body fat/month . You’ll have to modify your diet for lower caloric consumption and you’ll also need to track your macronutrient (fats, proteins, and carbohydrates) intake on a daily basis.

Tip #3 – Avoid TV fads, Diet Pills, and Prepackaged foods

Avoid the latest weight loss gimmicks, pills, fad diets, prepackaged meals, and surgical procedures! The key to long-term sustainable weight management is education, consistent exercise, and wise food choices! You should plan to exercise 3-5X/week and you should also eat a nutritionally-balanced diet of Carbs, Fats, and Proteins for optimal fat loss rather than chase the “Magic Bullet” solution that can help you “drop 10lbs in 1 week”.

Tip #4 – Turn your Weight Loss Journey Into a Lifestyle

Weight gain has become ubiquitous. With the rise of technology and office jobs, many find themselves inactive throughout the day.  Prepackaged meals are consumed now more than ever before to save time and become more productive. However, if you want to lose weight and keep it off, , you’ve got to change your mindset about food and exercise. You need to think of food as the type of fuel you put into your body rather than the pleasure it gives your taste buds. Successful fat loss is really about making sustainable lifestyle changes that include consistent exercise and better food choices.

Tip #5 – Forget the scale

Don’t become obsessed with the scale and don’t let your emotions swing with weight gain or weight loss. Keep in mind that your mood, circumference measures, heart health, and cholesterol levels will change even if your weight does not. In time, you’ll  become leaner and your clothes will fit better. You can make health and fitness a lifestyle by shifting your focus away from the scale and by finding the joy in its ancillary benefits.

Are you ready to Finish It With Finish Fit®?

 

Jump Rope Training Made Simple

22 Apr

Jump rope training (Plyometrics) is one of the best ways to develop speed, agility, and overall fitness.  One of the greatest benefits of jump rope training is that you can travel with your jump ropes and train wherever you go.

Begin by measuring your Baseline. Jump as many times in 30 seconds using the alternate foot step or power jump. Take the average of the 3 thirty second sprints to establish the baseline. For example if you jumped 60 times in 30 seconds, multiply 60 by 2 to (the count for each foot).  Then, repeat 3 times and add the reps per set. Finally, divide by 3 to get the average.

World renowned jump rope expert, Buddy Lee, outlines jump rope training using the following phases:

Phase 1 (Preparation) – Frequency-3-5 Days/week; Intensity-120-220 RPM; Duration-5-10 min. Practice the alternate foot step jump; mix basic bounce and alternate feet as if running in place. Must do 140 without miss to move on to next step. Work up to 500 jumps. It would take you 2-3 weeks

Phase2 (Intermediate Step) – 5min per session; at 160-180 rpm; 4-5x/week; for 2-3 weeks

  • High step – Knee up to waist
  • Side Straddle – Lt. and Rt. feet move in and out towards and away from the hips in a side to side motion while rope passes over your head.
  • Forward straddle – Rt. and Lt. feet move forward and back as the rope is on top of range of motion.
  • Skier’s jump – Lt. and Rt. jump left to right with feet together as rope passes over head.
  • Bell jump – Jump forward and back with feet together.
  • Half-Twister – Jump with both feet Lt. to Rt. as you twist your hips. Return to starting position in between each jump.
  • X-Foot cross – Cross Lt. and Rt. legs over and under as rope crosses over head.
  • Forward shuffle (Muhammad Ali Shuffle) –Shift body weight as you move from one foot to other.
  • Backward shuffle – Bend left and right knees backwards to 90 degrees as rope crosses over head.
  • Heel to toe touch – Start with a bounce step. On the first jump, hop on Rt. foot and touch Lt. heel to floor in-front of you. On Second jump, hop on Rt. food again touch your Lt. toe to the floor next to your Rt. foot and repeat.
  • Backwards jumping – Reverse the direction of the rope.
  • Arm crossover – Swing the rope and cross arms over. Cross and uncross arms as you jump.
  • Arm side swing to jump – Hold rope with both hands. Cross over rope per side. Jump while centered.
  • Power jump – Rope passes under your feet twice or more in 1-jump. (AKA – double, triple unders).

Phase 3 (Conditioning) – Combinations of the above jumps. 10min; 180 RPM’s without a miss or catching the rope before you move on the next step

Phase 4 (Sports training) -160-220 RRM’s; 3x/week; for 2-4 weeks; at 95% of Max Heart Rate. Use combinations of exercises above.

Are you ready to Finish It With Finish Fit?

How to Set “SMART” Goals to Lose Weight

27 Mar

If you are carrying around extra weight, you know all the reasons why you should take the weight off. It will reduce chances of heart disease, cancer, and the possibility of diabetes. You’ll look and feel better, etc.

There are many reasons why, but it can be especially difficult to get that weight off. You work really hard, make some progress, and the before you know it, you get side tracked only to revert back to your starting point. That’s why its important to begin your weight loss journey by setting “SMART” goals.

  • Specific (simple, sensible, significant)…i.e: “I want to lose 1lb/week for the next 4 weeks”.
  • Measurable (meaningful, motivating)…i.e.: “I will check my weight and Body Fat %-age 1X/week to make Sure I’m on track”.
  • Achievable (agreed, attainable)…i.e: “I will make my weight loss goal 1lb/week instead of 5lbs/week so I can actually attain my goals.
  • Relevant (reasonable, realistic and resourced, results-based)…i.e.: I will set goals that are important to where I am in my life right now. I wont’ set a goal that someone else is pressuring me to attain-that isn’t very motivating.
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)…i.e: “Since healthy weight loss is about 1-2 pounds per week, I will set my deadline accordingly.

Here are a few tangible steps you can take to lose weight and keep it off.

1. Know What You Want and how to get there.
2. Know Where You Are and how long it will take to get to your destination
3. Track Your Results and make adjustments to your workouts based on your results
5. Hold yourself accountable by either having a workout partner or work with a trainer.

Frankly, a simple list of 4 items is not going to do it, so let me explain the intricacies of the 4 items and where the problems occur when applied to losing weight.

1. Know What You Want and how to get there.

This one is easy. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.

2. Know Where You Are and how long it will take to get to your destination

This is the big problem! It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.

 

If you took the time to accurately find out where you were, you would be able to choose the appropriate means to get to your destination.

Sometimes, in our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.

3. Track Your Results and make adjustments to your workouts based on your results

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

We love to do this one. We have it hands down. It is like knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class.

We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.

4. Hold yourself accountable by either having a workout partner or work with a trainer.

The common norm is: ‘No, not accountability!  I don’t want someone to know what I am doing, or more importantly what I am not doing’.

So, why do we resist accountability, the secret weapon to fat loss? Because it works! If you know someone is going to be watching or joining you for a workout, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate fat shredder. Begin you weight loss journey with accountability; it can help you achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.

The biggest obstacle to weight loss is not taking tangible action. It doesn’t matter how good the plan is, it is useless if you don’t follow it. So what should you do now?

Begin by holding yourself accountable.

Will you Finish It With Finish Fit®?

 

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