Category Archives: Cross Training

Tips for avoiding injury and weight loss from Coach Kendrick at Kendrick Fitness


One of the challenges many runners face is the struggle to lose weight and avoid injuries. The best way to combat both of those issues is to add strength training into your weekly regimen.

Sometimes runners are guilty of obsessing over logging mileage and forget a crucial element that can not only improve their running, but also help them tone up!

Here are 5 must do’s for runners looking to lose weight from Coach Kendrick at Kendrick Fitness:

1. CHANGE YOUR PACE

 

The truth is: Your body works to adapt when there is a change in environment.  If it’s cold, your body shivers in order to produce heat; if it’s hot you sweat; when you start exercising your body will start looking for ways to adapt.  Hence why you see people training for marathons.  You can’t possibly run 26.2 miles unless you train your body to adapt for that.  Initially, when you begin training, going 2-3 miles may be a challenge, but over time your body gets used to the pounding, change of heart rate, blood pressure, breathing, etc.  The problem with that when it comes to weight loss your body also adapts in burning fuel (calories).  Think back to the time you restarted training after a long time off.  A few minutes of running and you may have found yourself breathless and your body working really hard to get going.  That’s because it lost its adaptability to running—but it’s burning far more calories to get it going again.

A simple thing you can add to your regimen is training at different paces.  Rather than just going out for every run at the same pace, try to change it up a bit.  Throw a 1 minute pickup (speed up the pace) at every 5 minute mark.  

 

Here are some other running workouts you should have on your schedule to help with your weight loss:

 

  • Tempo runs

  • Striders after runs  

  • Fartlek Runs

  • Track workouts

  • Hill Workouts

  • Buildup Long Runs  

 

2.  LIMIT JUNK NEARBY

 

Notice I wrote ‘Limit’ and not ‘Remove.’  I think one of the benefits of runners is that we are burning far more calories than the average person and there is nothing wrong with enjoying your favorite treat every once in a while.  Try to do it on your long run days if possible.  

The best way to start eating healthier is to get rid of junk inside your house.  You’re not doing your family and yourself any favors by “hiding” them within reach.   If you crave something sweet, make yourself get out of the house to fetch some.  8 out of 10 times you’ll choose to stay home…and there you have an automatic 80% improvement in your eating habits.

Begin making small daily nutrition goals and stay committed everyday!

 

3.  BE YOUR OWN EXPERT

 

Take notice on how YOUR body works.  Just because a certain diet or way of eating works for your friend, doesn’t mean it will work for you.  Take notes on the days you feel more bloated.  Could it have been the extra refined carbs you had the day before?  Also take notes on the days you feel and look great.  Always remember, there is a big fluctuation in water weight, especially for women during certain times of the menstrual cycle.   

 

4.  MOVE IN DIFFERENT DIRECTIONS

 

The body has 3 major planar of motion; Sagittal, Frontal and Transverse planes.  Running only happens along the Frontal Plane…and remember, the body adapts! You don’t want that if you’re trying to lose weight. Another bonus is that by doing activities in different planars, you’re able to keep joints such as hips, knees and ankles strong, in order to run even more efficiently.  Add cross training that requires you to move along different planar:  rollerblading, swimming, volleyball, and of course, weight training. (Squats, lunges, step ups, push ups, lateral squats)  

 

Speaking of weights…

 

5.  ADD WEIGHTS

 

Last, but certainly not least—and in my opinion the most important —is strength training for runners.  It strengthens major and minor muscles that support the big running joints (hips, knees and ankles). Strength training is the number one way to prevent injuries for runners and guess what?  It also is the most effective thing when it comes to losing weight as a runner.  

 

When I train, I prefer to train in a circuit type setting.  I combine a blend of strength, core and plyometric exercises.  All 3 help activate different energy systems.  Also, constant movement from station to station prevents the body from hitting a plateau and adapting during the workout.   All exercises also include moving in various planes of motion.   In addition, every pound of lean muscle you have helps to burn 5x more calories than 1 pound of fat….and that’s simply at rest!   If you don’t have access to a gym, try some body weight routines; they work fantastic when done right!

 

Here’s a sample of a body weight workout:

 

Try to do 3 sets of the following body weight exercises lowering the amount of reps each round: 12, 10, 8 reps

  1. Push-ups

  2. Toe touches (lying down with both feet up)

  3. Oblique dips on ground (both sides)

  4. Forward Lunges

  5. Squat Jumps

 

If you’re looking for guidance in strength training and losing weight, check out the K-Fit 6 Program.  It’s an Online 6-week weight loss and strength training program for runners complete with a nutrition guide, running workouts, strength workouts, daily and weekly goals and tons of accountability.


 

I’m excited to be serving as one of the coaches, along with Kendrick and his team starting January 11Join me!

Here’s a special code to save 16% before 2016.  Valid until December 31, 2015.

Code: FAST16

 

I hope you all have a very Merry Christmas and a fantastic New Year!!

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Tips from Jeff Galloway: Four Ways To Energize Your Day and Clear Your Brain


jeffgallowayBy Olympian Jeff Galloway

www.RunInjuryFree.com

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•   Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.


•   Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   


•   Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.


•   Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training. 


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I hope everyone is having a great week! 🙂
 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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The Project: IMMERSIVE FITNESS ™ by Les Mills


You’ve most likely heard of Les Mills, the creator of training programs such as BODYCOMBAT™ (martial arts), BODYPUMP™(weights), RPM™ (indoor cycling) and its recent LES MILLS GRIT™ Series (30-minute high intensity interval training). Now there’s a new exercise concept that they’ve developed with Reebok that’s like no other. It’s called Immersive Fitness™.

The following video stars Genevieve Aitken, a 25-year-old stunt performer and actress whose recent projects include Mad Max, The Hobbit trilogy and Evil Dead. Here’s a preview into what it means to be fully immersed in your workout:

 The Project: IMMERSIVE FITNESS™ surrounds participants with cinema quality video content projected onto screens of a purpose-built studio. Instructors cue exercise moves synchronized perfectly with music and graphics, creating a truly immersive fitness experience. The new concept is the integration of technology, exercise education and creative design.

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Together Reebok and Les Mills are showcasing fitness in the digital age. The Project: IMMERSIVE FITNESS™ draws inspiration from live music performance technology and 360° cinema to take the studio workouts to the next level.

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“The Project adds a rich visual experience to music and group exercise choreography,” said Les Mills Program Director Les Mills Jr. “Participants taking part in a cycle class may find themselves riding up an impossibly steep glacier or sprinting their way around a digital velodrome. In a dance class you might be immersed in a tent at a music festival, where everybody’s dancing together.”

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Phillip Mills, Chief Executive of Les Mills said, “The concept of ‘Immersive Fitness’ is all about what the fitness community refer to as the ‘zone’ – that state of mind where people are performing at their peak; a place of focus, achievement and fulfillment. At Les Mills, we have been creating group workout environments that lead people to the zone for 30 years; through music, choreography and rock star instructors. The Project really takes the zone to the next level and we, along with our collaborator Reebok, are so thrilled to share this brand new fitness experience with the world.”

Following its debut in London, The Project: IMMERSIVE FITNESS™ will make a promotional tour of major European cities including Stockholm, Berlin, Amsterdam, Paris and Milan, giving fitness enthusiasts the opportunity to experience the new program free of charge. A wider consumer launch in Europe and the United States is planned for 2015. Currently, there are plans for a US tour in 2015 that would feature pop-up, purpose built studios to allow consumers to try the experience.

The dates and cities of the tour are TBD, but you can receive updates. Sign up for updates here or follow along on Instagram: http://instagram.com/thepr0ject

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What do you think about this next level of fitness? I think this sounds amazing and is something that would be a lot fun to participate in!!

The next level of fitness is here. IMMERSIVE FITNESS™ surrounds participants with cinema quality video content projected onto screens of a purpose-built studio. Exercise moves synchronize perfectly with music and graphics, creating a truly immersive fitness experience. Learn more!

This is a sponsored conversation written by me on behalf of Les Mills. The opinions and text are all mine.

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