Shanna week 2 Cardio Workout: Treadmill Sprints…Again!

December 19, 2010 3 Comments

I know, I know treadmill sprints….AGAIN! Yes, but I’ve modified & added alternating increases of incline & speed. To keep you on your toes of course. Don’t want anyone getting bored…

Shanna is moving on to week 2… & hopefully you are too :)

Treadmill 2.5-4.0% incline 30 minutes

Warm-up:

  • Walk at 3.8 mph 5 min
  • Jog at 4.5  5 min

Sprints 40 sec. on 20 sec. rest (alternating increasing speed & incline)

  1. Incline 2.5%@ 5.0 mph
  2. Incline 3.0% @ 5.0 mph
  3. 3.0% @ 5.5 mph
  4. 3.5% @ 5.5 mph
  5. 3.5% @ 6.0 mph
  6. 4.0% @ 6.0 mph
  7. 4.0% @ 6.5 mph
  8. Should hit threshold here, if not do 4.5% @ 6.5 mph…& always feel free to do more ;-)

Work Down (nice & easy):

  1. 2.5% @ 6.0 mph
  2. ” ” @ 5.5 mph
  3. “. ” @ 5.0 mph

Should be around 20-22minutes

Cool down:

  • Light jog @ 4.5 mph 5 minutes
  • Walk 3.5 mph 3-5 minutes

You’ve just completed a full 30 minutes of cardio!

Just starting out: Try Treadmill Week 1

Shoot for doing some form of cardio EVERYDAY! Try implementing a treadmill sprint workout 1-3 times per week. If your lucky enough to live somewhere were it’s cold & snowy take advantage of this workout you can do inside. No nice weather needed ;-) Even if you hate doing them, you know you’ll feel a great sense of accomplishment when completed or at least you’ve burned 200-300+ calories, YEAH! Need help staying accountable? Get yourself a Fitbook, write down your workouts & keep track of what you are eating.

Get off your butt & MOVE!

~E

P.S. I’d love to hear feedback for those of you who do any of my treadmill sprint workouts.

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Shanna’s 1st In-Home Training Session | Treadmill Workout

December 14, 2010 2 Comments

(forgot to take a picture of her running – next time)

This mornings workout with Shanna I had her warm-up by doing 20 minutes of cardio on her treamill, including 8 minutes of sprints. Here is the sequence I had her do:

20 minutes @ 2.5 incline

  • 5 min warm-up @ 3.8 mph
  • 3 min light jog @ 4.5 mph
  • Sprinting begins: 20 seconds off & 40 seconds sprinting
  • rest standing on the side rails for 20 seconds
  • Hop back on at 5.0 mph for 40 seconds
  • Rest 20 seconds & increase to 5.5 mph

Repeat:

  • 6.0 mph 40 sec
  • 6.5 mph 40 sec
  • 7.0 mph – Shanna made it almost half way through, she hit her threshold & it was time to go back down.

Rest 30-60 seconds to get your breath back, then it’s back to sprinting 40 sec. & 20 sec. rest

  • 6.0 mph 40 sec.
  • 5.5 mph 40 sec.
  • 5.0 mph 40 sec.

Great Job!

Time to cool down to finish out a 20 minute cardio session

  • 2 min @ 4.5 mph
  • 2 min walking @ 3.5 mph

Stay accountable! I’d love to hear what you have to say about this 20 minute cardio workout & what helps you stay accountable to your workouts.

~E


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Run with Me: Help Make a Difference in a Child’s Life

December 5, 2010 1 Comment

Who Wants to Run with Me? Don’t be shy ;)

A big shout out to Jen for putting together her Tiny Oranges Team for the Pediatric Cancer Research Foundation Cinco de Mayo Run/Walk May 1, 2011 here in Southern Cal (Irvine Spectrum). I am excited to be running the Half Marathon. If you live nearby or want to make a trip out, we’d love for you to join our team.

Take a breath,  you don’t have to run a Half Marathon (although it’d be awesome if you would), you can choose to run the 10K or 5K run/walk & there’s even a 1K kids fun run. Something for the whole Fam!

All funds WE raise goes to help research that explores causes, treatments, & cures for pediatric cancer.

Join our Tiny Oranges Team

If your not much for running/walking or you don’t live nearby but would still like to help you can make a donation on my fundraising page.

Here is my current schedule for my pilates fundraising classes in Newport Beach 100% DONATED!

  • Sunday December 19th @ 9am
  • Sunday January 16th @ 9am
  • Sunday February 6th @ 9am

Email me: Erica@CoreAthletica.com for location info & to sign up.

Space is limited so you better hurry :)

Sign up for an event today & use it to motivate you to keep exercising through the holidays & to kick it in gear after the New Year! You’ve got plenty of time to train for the Half Marathon, who’s with me?!

You can make a difference in a child’s life :)

~E

P.S. Sorry if you subscribe to both my blogs & have received this twice, but it’s too important I didn’t want to miss anyone :)

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Fitbook Pink Giveaway | Freebie Friday

December 3, 2010 6 Comments

Announcing… my first Freebie Friday Giveaway:

A Fitbook Pink!

“the mission of fitlosophy is to inspire people to live a healthy, active lifestyle by motivating and supporting them with innovative products, to redefine how people integrate fitness into their lifestyle, and to change the shape of america – literally.”

Pretty awesome huh?! I love what Fitlosophy’s Fitbooks are doing for people. Whenever someone comes to me for help with their diet, the first thing I always tell them is to “write it down”. If you can look at what you have “really” eaten its easier to determine where you need to make changes. So now that we have Fitbook you have no more excuses. You know who you are & I know you are dying to have one right now!

Here’s what Fitbook has to offer

  • 12 weeks worth of planning, goal setting, inspiration, &  motivation
  • Keep track of your starting measurements, body fat, weight, etc
  • 12 week & weekly goal setting
  • Helps you set weekly motivational goals: REWARDS
  • Easily customized to meet your needs
  • Daily Workout & Food Log
  • Weekly Wrap Up: Go over what you accomplished :)
  • Fitbook is full of awesome tips!

An added bonus: $4 from each sale of  Fitbook Pink goes to support breast cancer research.

So I know you all want one & here’s your chance to win a, possible life changing, Fitbook Pink!

To enter: Leave a comment on why you want a fit book & Subscribe to receive emails (if you aren’t already)

fitbook

If you didn’t yet read Pregnant & Eating for 2, take a moment to  & you will realize even more why I love Fitbooks! They are a great tool to help you stay on track before, during & after your pregnancy(s).

Tip: Use your Fitbook after baby to help you keep track of baby’s feedings, diapers, sleep, etc. along with your own nutrition intake & exercise. What a great way to help you get back into shape, eat healthy, & keep track of all your baby’s needs :)

So what are you waiting for… I’ll announce the winner next Thursday, so you better let me know why you want a Fitbook. Best answer wins :)

~E

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Happy Thanksgiving | Don’t Stop Exercising Now

November 25, 2010 1 Comment

Leave it to the kid to say it!

Thanksgiving - peanuts wallpaper

Every year we sit together as a family & watch A Charlie Brown Thanksgiving, such a simple yet great cartoon wonderful for everyone. Simple is something we all need to remember as the holiday season begins. With all our busy crazy schedules, shopping, wrapping, parties, & exercising.

That’s right you heard me “EXERCISE”. Why is it when we should be exercising the most, we don’t. Every year I have clients say to me mid/end of November “I’ll be back to workouts after December”. Ok….so what are you doing in the meantime? Working out on your own? If so, great! If not, then you better be keeping your eating in check or you’ll be making more work for yourself come the New Year. So my advice: “Don’t stop exercising now or ever”. You may feel that you don’t have the time, but make it. Exercise at home if you need to. Click here for some short exercise clips.

It takes twice as long to regain what you lost & I’m not talking about your weight. If you choose to take the next 4+ weeks off during the holidays your looking at a minimum of 8 weeks to get back to were you are now. I rest my case.

Happy Thanksgiving

~E

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Can I Run While Pregnant?

November 15, 2010 7 Comments

Great Question! I get this all the time & of course I’d love to say “YES” but it’s not for everyone. If it’s not for you there are plenty of other types of exercise you can do during your pregnancy to keep you fit, healthy, help you prepare for labor & of course bounce back faster after baby.

Kourtney Kardashian Going For A Run Pregnant

Here are the guidelines I teach by:

ALWAYS… LISTEN TO YOUR BODY

  • You should only consider running during your pregnancy if you were a runner BEFORE you got pregnant – Now is not the time to become a runner, you can do that after baby :)
  • Running should feel good, if it’s painful or you feel ligaments pulling then it’s not a good idea & I would suggest walking instead (something low impact)
  • Never run to exhaustion. Remember your baby needs to breathe too!
  • Stay hydrated & never run in hot weather
  • Wear supportive tennis shoes
  • Slow your pace
  • Try wearing a support belt, especially if you are still running during the end of your 2nd & 3rd Trimesters
  • Avoid Sprinting
  • As your pregnancy progresses you may have to slow down even more, decrease your running time, or just walk all together
  • If you weren’t able to run during your 1st trimester due to nausea or just plain fatigue you can still run during your 2nd providing all the above if you must, otherwise I’d just walk…
  • Your not trying to get in shape during pregnancy but rather maintain as much muscle mass & cardio endurance as you can. Whatever you lose/gain during pregnancy can all be balanced again after baby :)

*Check with your Doc to make sure you are cleared to exercise during your pregnancy*

STOP Exercise If you experience any of the following:

  • Vaginal Bleeding
  • Difficulty Breathing
  • Dizziness
  • Headache
  • Chest Pain
  • Muscle Weakness
  • Calf Pain or Swelling
  • Preterm Labor
  • Decreased Fetal Movement
  • Amniotic Fluid Leakage

For more info:  Why You Should NOT Exercise During your Pregnancy

It’s less than a years time you may need to take a break from running. If your body’s telling you not to run then you shouldn’t. Running never felt good during either of my pregnancies so I resorted to lots of walking, elliptical and pilates.

More info on Exercising During Your:

Have fun staying fit during pregnancy, it’s well worth it in the long run :)

~E

 

P.S. while my Prenatal DVD’s don’t contain any “running” they will help you feel all those deep muscles you need to help prepare you for labor & life as a mom!

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Do Your KEGELS!

November 14, 2010 Leave a Comment

I’m sure you’ve heard of “kegels” but do you know what they are or how to do them & why you should? hmmm….

Blank stares or “no” is the answer I get from my clients. I especially love the “your really going to talk about this” look, but hey that’s what I do! Do you think their Ob Gyn told them, why of course not! It drives me crazy that the doc’s that should tell their patients about Kegels don’t. Now they have no problem sticking objects in those kegel muscles but never mention or teach how to strengthen them! That’s why I feel the need to be sure every women understands why she needs to do her kegels. So let’s get to that…

Here is a picture of your Pelvic Floor Muscles (these are the muscles you use to do your Kegels)

Female Pelvic Floor

Why should I be doing Kegels you may ask? Well let me tell you

  • So you don’t pee your pants when you laugh or sneeze (especially after baby & with each baby you’re going to stretch even more)
  • To strengthen your muscles for more pleasure during…sex!
  • You don’t want to be sewn shut when you get older do you? Yeah thought NOT!

SO WHAT ARE YOU WAITING FOR!!!!

In the past many have taught Kegels by saying to stop the flow of urine or to actually do that when you are going. I’d like to correct that and say NEVER stop your flow of urine as that can increase your chance of a UTI and us women/moms have enough to stay busy with we don’t need any UTI’s getting in the way.

Here’s what I want you to do:

  • If you have a stability ball or exercise ball sit on it. If not then sit on a chair.
  • Be sure you are sitting straight. If on a ball you should be able to feel  your pelvic floor (your kegels muscles) touching the ball.
  • 1st-gently pull up on your pelvic floor, then release
  • 2nd-pull up again and pull up further. Think of it as an elevator. Getting to each floor and stopping them pulling up a little higher. – Hold for 10 & release
  • 3rd- REPEAT!

Start by doing a couple repetitions everyday and increasing the amount of time you practice doing your kegels. Driving or sitting at your desk are great times to give those kegels a try. Best thing about doing kegels is no one has to know your doing them ! You can do Kegels anywhere;)

Warning: If you are pregnant, doing your kegels may stimulate you! So beware ;) but who’s going to complain about that!

Enjoy the life long benefits of doing your Kegels daily

~E

P.S. There will be more to come on this topic :)

Filed Under: Prenatal Exercise, Uncategorized Tagged With: , , ,

Ceciles’s Report on Exercising During Her Pregnancy

November 4, 2010 Leave a Comment

I want to share some real talk from a client of mine who recently had a beautiful little boy, Trey born August 21st (her 4th baby!). Congrats to you Cecile & your family! I had the opportunity of working with Cecile at the beginning of her 3rd trimester. Here is her “report” on exercising during her pregnancy.

*How did exercising during your pregnancy help?

The biggest benefit was that I became more in tune with my body and its changes.  Even though I had 3 kids before, I never really focused on the little things that prevented me from having a comfortable pregnancy (as much as it could be!)  The shallow breathing, the pelvic floor exercises beyond Kegels—those really benefited me , esp during the 3rd trimester.


*What motivated you to keep exercising?

Being able to do most of my pre-pregnancy exercises, which some modifications. My core strength did not diminish much, which gave me energy.


*If you were to become pregnancy again what (exercise-wise) would you do different.

I would definitely begin a prenatal program earlier specifically geared towards moms-to-be.  I had continued with regular reformer classes and such up to my 6th month and I don’t think it was as beneficial as when I took private sessions with Erica, who is an expert on prenatal exercise.  Exercise in general is beneficial during pregnancy, but now that I’ve experienced targeted prenatal exercise individual tailored to that specific person (not a generic prenatal barre class with many other clients), I would definitely recommend this route!


*How do you feel your labor experience went?/ Do you feel exercise played a role in helping with the ease & speed of labor & delivery?

My labor (delivery stage) was less than 2 minutes—2 pushes and he was out. It was so natural; I knew exactly how to use my transverse muscles after so much emphasis on them with Erica throughout my pregnancy.  To answer the next question, without a doubt, this was the easiest delivery stage of my 4 pregnancies.  The OB says usually the labor stage gets easier with each successive pregnancy, but the delivery stage is all about strength and familiarity with your body.

*Any other advice you want to add for pregnant mammas?

Get or stay active!  Get a stability ball and use it as a seat as much as possible—do your Kegels and other pelvic floor exercises to strengthen your transverse. Even when you’re exhausted from labor, by working these muscles in preparation for childbirth, your delivery stage will be much easier, taking into account an epidural.

So now you have it! Great input from another mom on her experience with exercise while she was pregnant & how strong her body was to help her get her baby out!

~E


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