Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

In Pursuit of….. What Exactly?

How have your goals and dreams changed and shifted over the years? Don’t lie, they have. Take, for instance, that I wanted to be a ballerina when I was 2 years old. That changed into a movie star, follwed by a singer, follwed by a nurse, doctor, surgeon, and so on. Our goals and therefore our life path, changes frequently. When it comes to your health, is it good for goals to change?

Most of the clients that come to me want to lose weight. Usually they hope it happens just by being around me and then they’re sorely disappointed! I have had a couple that simply want to be healthier where they are right now. In my opinion, they’ve won over half the battle already. Weight loss is a slippery slope. For starters, our perception of weight loss itself is skewed. If somebody gained 25 pounds in 1 week we would immediately think that something is seriously, MEDICALLY wrong with them right? Say yes. OK. So why is it that we strive for those huge numbers in weight loss? Don’t get me started on stupid TV shows and media hype or we’ll be there all day! You are in the real world and I am right here with you. Deep breath, move forward…

By July every year I am forced to look back at the previous 6 months (yep, it’s halfway gone!). January is notorious as being the “Money Month” in the fitness business. Every gym I ever worked at made sure they had fresh and eager trainers ready to troll the gym treadmills for unsuspecting and vulnerable victims, oh I mean clients :) Seriously though, we had countless meetings every December about how to sell and then sell more. Funny thing is we never had meetings in March about how to reignite clients. Those who fall off and find themselves with a gym membership they never use (and are too ashamed to go to the gym to cancel) have a name in the gym world: “Cash Cows”. Gyms love people that don’t show up because then the ones that are there don’t complain for lack of treadmills. They aren’t in the business of results, they’re in the business of business.

So, does that mean you should dump your gym membership and go on gym strike, exercise ONLY at local parks and rec centers? Not unless you don’t use your membership. If you use it, go for it and get the most out of it! Gyms are quick to offer 1-2 free sessions with a trainer. You can use these sessions to learn about equipment and/or exercise sequencing. Personally, going over proper form is your best bet in the end. There are a few tricks to employ here though. First, you want a master trainer, or at least a trainer with several years experience and a national certification. ALL the free sessions will be trainers fresh off the exam the gym gives them. It may take more time to get a highly qualified trainer, but it’s worth it in the end. Also, most trainers will use those sessions to sell you more sessions. Let me be clear: working with a trainer can be a very rewarding experience and there are a few great trainers employed at local and big chain gyms. Do your homework to find the right one for you. See the post “How Do I Choose a Trainer”

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To avoid those free sessions turning into a sell-a-thon, make sure that you lay out your expectations very clearly from the beginning. This way you’ll all be on the same page.

Moving on from that…How are your present goals? Are you working within your current state to reach them? Are you so focused at the end of the line that you can’t even appreciate the scenery where you are? Don’t get all caught up in the future. The truth is, the future has no gaurantee. You’re not promised tomorrow, but you have today. Today is the day you start making a difference in your life by really living. It’s the day that you stop cancelling dates for gym nights and the day that you enjoy life a little bit more. Start NOW! We all have the tendency to look back to January and think “Wow, I didn’t make it”. By the way, that’s living in the past and that does not serve you either. Right now is what you have. The body you’re in is what you have. Try being thankful for it instead  of loathing things that others don’t even see. Commit to good health. A commitment to health is the first step I have my clients take in order to begin a new relationship with themselves and with food (more on this in tomorrow’s post!).

So, push back from the monitor, stand up and take a deep breath (you can even stretch if you’re relatively sure nobody will throw things at you) and commit to health. Not a number, not a size, but real health. By the way, health has no number just so you know ;)

Feeling gutsy? Write your commitment in the comments section below! Let everybody know that you are no longer going to be a slave to ideals, but you are going to be the ideal to look up to as your healthiest, happiest self…..no numbers attached.