Here is the quick and dirty workout (as always, use at your own risk...provided for informational purposes only), with my notes below. The TRX moves are my design (may be the same as someone else, but inadvertently), and I will post pictures in the morning. Sorry for the delay, but had an emergency and wanted to make sure this was published.
1. Run - 10 minute warmup, 8x45 second sprints with 45 seconds jogging/walking recovery, 10 minute walking cooldown.
2. TRX - Front squat (single leg), Power squat (single leg), Leg curls, Bent row, Incline press, Bent lateral raise, Arm Curls, Reverse crunch, Side crunch (single leg)
3. Run - 30 mintues easy.
4. TRX
5. Run - 10 minute warmup, 4x90 second hill climbs with 90 second descents, 10 minute jogging cooldown.
Alright, so what does that mean?
1. I jogged until I was comfortable (about 8 minutes), then sprinted for 45 seconds...a comfortable sprint, not something I was out of breath after 5 seconds with...I managed to jog between the first 5. After this, I was walking between them, which led me to modify the end to walking. I was looking for 125 HR on my monitor within 30 seconds of recovery. It hurts the next day but feels good. I am working on increasing my 5k speed.
2. Hard to describe without the pictures. I did 10 each (10 each side for singles), and will up for week two. I think it hit most of the full body. Try not to stop during it. If single leg stuff is too hard, start with both feet on the ground, and build.
3. Uhm, yes. HR should be kept well below 80% of your max for this one.
4. Repeat 2.
5. Ok. This is the big one. I kept the same pace throughout. Do not plan on slowing on the hills, so start at a slow pace. I kept the same pace on the downhill. This is not a use your neighborhood and go up and down bumps. If you can't go a steady 90 seconds up, find a new hill. Keep the same pace on the cooldown. If you practice at a steady pace, hills on races will be inconsequential...except on the California 70.3...but that is another story.
Do not put more than one workout in a day, and you get two days off in the week. This will help you; took my extra one the day after the first run as it beat me up! Use your equipment, HR monitors are a must, and if you don't have a great Suunto set-up like I do, there are plenty of ways to track your pace on your smartphone. Make sure that you drink enough water...64 oz to 80 oz a day plus extra to replace sweat while working out.
Keep a log of your feeling during the run and the next morning. Are you having trouble controlling your HR or are your muscles setting the pace? This is especially important to discern during the 5th workout with the steady pace. If you are having to work to keep your HR down, even when breathing easy, you need to focus on cardio during your recovery. If you are feeling the fatigue in muscles first, more TRX for you! Now, do you see why it is hard to post a generic workout? Nothing is a perfect fit...but, my hope is two-fold:
-Most importantly, get out and do something. If you can follow a workout, any workout (almost), is better than none.
-Hopefully, you will see the need for a personalized plan to get you to your goals. If not through our company, find a trainer at a local gym. It's worth the money.
If you have questions, please post them here so that all may see, and I will respond.
See you next week.
6.12.11
Daily Lifestyle Fact - 6.12.11
Looking for Christmas gifts for associates? Go buy a 32oz water bottle, and give them the gift of starting to get in shape by drinking well. Include a snazzy note, and tell them that drinking two of those a day of whatever fluids (non-alcoholic) will get them hydrated correctly. For those that seem to constantly drink water, tell them that two is enough! :)
Once they have that mastered, they can move up to eating well and exercise in the New Year...
Once they have that mastered, they can move up to eating well and exercise in the New Year...
2.12.11
Daily Lifestyle Fact - 1.12.11
29.11.11
Daily Lifestyle Fact - 29.11.11
Since your brain's only source of energy is glucose, make sure you don't cut the carbs when trying to stay fit over the holiday season. It uses over 150grams per day alone. The best way to stay in shape is by eating a balanced diet based on your metabolism and goals combined with a good plan for Peak Functional Fitness.
Oh, and if you were looking for a LabRat yesterday - the lab was delayed a week due to sick children and the holiday combination. Not to worry, our trainer is working out and will be posting week 1's retake on Monday, December 5th.
Oh, and if you were looking for a LabRat yesterday - the lab was delayed a week due to sick children and the holiday combination. Not to worry, our trainer is working out and will be posting week 1's retake on Monday, December 5th.
23.11.11
Q & A - Train or Workout?
Q: Should I be training for something or just working out?
A: Whether you are starting a new program, or already working out consistently, this question seems to enter everyone's mind at some point. Sometimes it seems like everyone around you is training for something; sometimes it seems like you are the only one you know in the gym. The easy answer for us is three part:
1. You are content with your body and your routine. Unless you feel the need to become increasingly competitive, you could probably go "run your race" any day. As long as you are content where you fall out in the mix when you complete any activity you participate in, just keep enjoying your workout time. If you feel stuck in a rut, a new Peak Functional Fitness plan can help.
2. You are competing some, but not as well as you would like. Try picking an activity 60-90 days out, and order an Athlete plan for you based on your goals and the time you are willing to dedicate. Stick with it, even if you don't like it at first. This is a change, and all changes come with ups and downs. Make sure you get to see the results. If you like the results, the plan can always be changed to make it fun and enjoyable for you. If you don't, well you are in better shape (hopefully) than when you started and can always return to working on your Peak Functional Fitness.
3. You are the couch potato or have just started your foray into the wonderful world of fitness. For many people here, the goal tends to be weight motivated. While there are numerous "Couch to..." programs out there, we have one simple question: Do you want to say you completed one event, or do you want to transition to a lifestyle of lasting fitness? A good Functional Fitness plan can get you to that same race, and keep you moving forward. Once you are fit, and ready to progress to winning your age-group, then seek out the Athlete plan that is right for you!
A: Whether you are starting a new program, or already working out consistently, this question seems to enter everyone's mind at some point. Sometimes it seems like everyone around you is training for something; sometimes it seems like you are the only one you know in the gym. The easy answer for us is three part:
1. You are content with your body and your routine. Unless you feel the need to become increasingly competitive, you could probably go "run your race" any day. As long as you are content where you fall out in the mix when you complete any activity you participate in, just keep enjoying your workout time. If you feel stuck in a rut, a new Peak Functional Fitness plan can help.
2. You are competing some, but not as well as you would like. Try picking an activity 60-90 days out, and order an Athlete plan for you based on your goals and the time you are willing to dedicate. Stick with it, even if you don't like it at first. This is a change, and all changes come with ups and downs. Make sure you get to see the results. If you like the results, the plan can always be changed to make it fun and enjoyable for you. If you don't, well you are in better shape (hopefully) than when you started and can always return to working on your Peak Functional Fitness.
3. You are the couch potato or have just started your foray into the wonderful world of fitness. For many people here, the goal tends to be weight motivated. While there are numerous "Couch to..." programs out there, we have one simple question: Do you want to say you completed one event, or do you want to transition to a lifestyle of lasting fitness? A good Functional Fitness plan can get you to that same race, and keep you moving forward. Once you are fit, and ready to progress to winning your age-group, then seek out the Athlete plan that is right for you!
Daily Lifestyle Fact - 22.11.11
Working out at 80% of your maximum yields the same physiological benefits as if you were training at 100%? Train a little less, and save that extra energy for your races!
22.11.11
Lab Rat 1.1 - Do NOT Try This at Home
Ok. So, my short version of advice: Do not plan on using either of these unmodified for strength/resistance training post-partum. The core workout from The Complete Book of Core Training (c) 2006 is an excellent core workout, but not strength. If you follow another strength program, I could recommend it for the core portion (if not provided). It starts extremely easy. This is probably another reason why I don't like it. :) TRX - Military Fitness Guide (c) 2007 is a decent attempt at getting your full body moving. The moves are too complicated or require too much starting balance for new mothers, especially those who haven't worked out much in the past. For the complexity, they don't address enough of the major muscle groups effectively. So, we will call this my experiment week. No need for you to repeat. I will add in an extra week at the end, so the nine week program will be 10 weeks of posting.
The up-side is that if you try to combine these, you will feel a lot of solid core work. They do provide balance and stability training (almost to excess); what I really wanted to ensure made it into the end workout. I like the TRX very, very much. It will continue to be the focus of the workouts because of one simple thing: body mass. The workouts themselves are getting scrapped completely, and I am writing new ones. I am trying to give you a strength workout from home. This allows anyone with a door or outside on a tree...I live on a boat...no excuses...to manipulate their body weight into dead weight (i.e. your resistance). (Picture of my setup at the end.)
Since I am changing the workout so drastically, I am going to post it at the end, vice beginning, of the week. I will let you know how the lab rat fares, and you can follow along a week behind (at your own risk, provided for informational purposes only, I am not liable for your actions...you get the picture). Please comment all you want. I will approve them all as long as you would let your child read them. :)
Lab Rat's Top 10:
1. Lots of core = sore abdominals = happy rat.
2. Difficult moves for a short door.
3. Not enough leg muscle recruitment.
4. Good arm strength requirements.
5. More strength was maintained than I expected through the past two months.
6. More stamina is gone than I had hoped.
7. My body is craving cardio (not normal for me).
8. Body feels tighter (that annoying just had a child squishy feeling is gone). (MY FAVORITE!)
9. Was excited that the 2-month old liked watching and the 2-year old tried to work out.
10. Have to watch not pushing too hard too fast. This is the big one if you were active as late as possible in pregnancy. My body now has a taste of working out and wants to "go, go, go!" in the words of my 2-year old. For me, completing a workout that I want any of you to be able to use (assuming you are in reasonable health) will keep me grounded. Find something that will do the same for you. Otherwise, I can see injury trying to crop up just when we take off.
To New Moms!
-Crystal
The up-side is that if you try to combine these, you will feel a lot of solid core work. They do provide balance and stability training (almost to excess); what I really wanted to ensure made it into the end workout. I like the TRX very, very much. It will continue to be the focus of the workouts because of one simple thing: body mass. The workouts themselves are getting scrapped completely, and I am writing new ones. I am trying to give you a strength workout from home. This allows anyone with a door or outside on a tree...I live on a boat...no excuses...to manipulate their body weight into dead weight (i.e. your resistance). (Picture of my setup at the end.)
Since I am changing the workout so drastically, I am going to post it at the end, vice beginning, of the week. I will let you know how the lab rat fares, and you can follow along a week behind (at your own risk, provided for informational purposes only, I am not liable for your actions...you get the picture). Please comment all you want. I will approve them all as long as you would let your child read them. :)
Lab Rat's Top 10:
1. Lots of core = sore abdominals = happy rat.
2. Difficult moves for a short door.
3. Not enough leg muscle recruitment.
4. Good arm strength requirements.
5. More strength was maintained than I expected through the past two months.
6. More stamina is gone than I had hoped.
7. My body is craving cardio (not normal for me).
8. Body feels tighter (that annoying just had a child squishy feeling is gone). (MY FAVORITE!)
9. Was excited that the 2-month old liked watching and the 2-year old tried to work out.
10. Have to watch not pushing too hard too fast. This is the big one if you were active as late as possible in pregnancy. My body now has a taste of working out and wants to "go, go, go!" in the words of my 2-year old. For me, completing a workout that I want any of you to be able to use (assuming you are in reasonable health) will keep me grounded. Find something that will do the same for you. Otherwise, I can see injury trying to crop up just when we take off.
To New Moms!
-Crystal
15.11.11
Lab Rat 1.0: 9 Week Post-Partum Plan
Here is the plan:
NOTE: This LabRat will be published weekly at the end of the week and labeled by week. There is not enough day to day difference to require me taking up room here.
I was 7 weeks post-partum at the beginning of week one (picture below from the past week), have hiked twice, walked a bunch and rode a bike once in the interim. I was going to do nothing, but that would have driven me totally batty. I feel the most out of shape I have in a long time. The picture may not show it, but I have lost muscle strength and cardiovascular ability. Hiking was a chore. I must assume I have traded it for fat.
So, below is my BCA. This will also show you what BCA means to our company, though yours will be prettier and have an explanation of how to apply the details. I have also included the texts I am using as a jumping off point.
1. BCA: DO NOT use my numbers. They are very different from most as I run a 5 meal/day athletic program for a ridiculously fast metabolism plus breastfeeding. All of these things get taken into account in your personalized one. You get one full page with the numbers and what they mean (even more than I put here), and a second page of what you need ot do with them to support your goals.
132.5 # (10# heavier than at conception)
11% body fat (5-6% more than at conception)
117.9# lean muscle mass
2287.5 Total Calories per day
86.4g Carb per meal
5.5g Fat per meal
15.6g Protein per meal
2: Texts: TRX - Military Fitness Guide (c) 2007 and The Complete Book of Core Training (c) 2006 First Ed. As I have said, these are my jumping off point. I will complete the first week using the texts verbatim and let you know how it goes. After that, I will borrow from them, but create my own plan that adds in cardio and focuses on items I think are important. You may be asking one of two questions now: (a) Why not just follow them? (b) Why wait for cardio?
(a) Published plans are great tools to start with. However, the same rule for why each of our plans is different for our clients applies: Each of us is different. So while the are many assets out there to aid in our planning, the plan is going to be tailored to meet my changing needs. The only reason I am not tailoring it from day one is to get an idea (in a week) of how the average person would do if they used these un-tailored for the full time. I will provide my recommendations so that, in case you don't want to pay us to train you, you have something that is more useful than the plans alone.
(b) I want to have an accurate assessment of my basic muscular strength at the beginning and end of the week to help with "(a)" above. If it weren't for this, I wouldn't skip it. This is important to me as it will help my recommendations. (And, I have done some little cardio bouts as listed, so have an idea of their general impact.)
To Fitness!
-Crystal
NOTE: This LabRat will be published weekly at the end of the week and labeled by week. There is not enough day to day difference to require me taking up room here.
I was 7 weeks post-partum at the beginning of week one (picture below from the past week), have hiked twice, walked a bunch and rode a bike once in the interim. I was going to do nothing, but that would have driven me totally batty. I feel the most out of shape I have in a long time. The picture may not show it, but I have lost muscle strength and cardiovascular ability. Hiking was a chore. I must assume I have traded it for fat.
So, below is my BCA. This will also show you what BCA means to our company, though yours will be prettier and have an explanation of how to apply the details. I have also included the texts I am using as a jumping off point.
1. BCA: DO NOT use my numbers. They are very different from most as I run a 5 meal/day athletic program for a ridiculously fast metabolism plus breastfeeding. All of these things get taken into account in your personalized one. You get one full page with the numbers and what they mean (even more than I put here), and a second page of what you need ot do with them to support your goals.
132.5 # (10# heavier than at conception)
11% body fat (5-6% more than at conception)
117.9# lean muscle mass
2287.5 Total Calories per day
86.4g Carb per meal
5.5g Fat per meal
15.6g Protein per meal
2: Texts: TRX - Military Fitness Guide (c) 2007 and The Complete Book of Core Training (c) 2006 First Ed. As I have said, these are my jumping off point. I will complete the first week using the texts verbatim and let you know how it goes. After that, I will borrow from them, but create my own plan that adds in cardio and focuses on items I think are important. You may be asking one of two questions now: (a) Why not just follow them? (b) Why wait for cardio?
(a) Published plans are great tools to start with. However, the same rule for why each of our plans is different for our clients applies: Each of us is different. So while the are many assets out there to aid in our planning, the plan is going to be tailored to meet my changing needs. The only reason I am not tailoring it from day one is to get an idea (in a week) of how the average person would do if they used these un-tailored for the full time. I will provide my recommendations so that, in case you don't want to pay us to train you, you have something that is more useful than the plans alone.
(b) I want to have an accurate assessment of my basic muscular strength at the beginning and end of the week to help with "(a)" above. If it weren't for this, I wouldn't skip it. This is important to me as it will help my recommendations. (And, I have done some little cardio bouts as listed, so have an idea of their general impact.)
To Fitness!
-Crystal
Lab Rat Info
In lieu of today's lifestyle post, we are going to share how the lab rat posts will work:
1. They will be daily throughout the training period, including Monday rest days. The week starts on Tuesday. (This is our lab rat's normal schedule, but can be adjusted for yours.)
2. The posts will be tagged with #LabRat, and with which series followed by the day. So you will see "#LabRat, #1.1" on the first day of the first experiment and "#LabRat, #3.25" on the 25th day of the third experiment. (This is to make it easy to either find or follow if you only want certain items.)
3. General information will come out either the same day or day prior to the start of the Lab, and will be labeled day 0.
4. Enjoy!
1. They will be daily throughout the training period, including Monday rest days. The week starts on Tuesday. (This is our lab rat's normal schedule, but can be adjusted for yours.)
2. The posts will be tagged with #LabRat, and with which series followed by the day. So you will see "#LabRat, #1.1" on the first day of the first experiment and "#LabRat, #3.25" on the 25th day of the third experiment. (This is to make it easy to either find or follow if you only want certain items.)
3. General information will come out either the same day or day prior to the start of the Lab, and will be labeled day 0.
4. Enjoy!
8.11.11
New Special...New Schedule
Alright, it has finally arrived! Our Veteran's Day sale is up and running...please email us (webmaster(at)springhaney.com) if you have any issues.
Our form mail (contact us page) should be working flawlessly. If you sent a request and haven't heard from us, try again. Or, you can call or email anytime!
And, finally, our updated blog schedule (NEW ITEMS!):
1. Daily Lifestyle Fact - Tuesday and Thursday. Whatever random thoughts cross our mind about diet, exercise and lifestyle management.
2. Your Question - Wednesday (NEW!). Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a 5% off coupon for services! (Non-transferable, one-time use, void where prohibited, must meet training requirements.)
3. Lifestyle Quiz - Friday am through Monday am. The NEW twist? We will draw one of the correct answers for a FREE BCA! We will post the quiz on Facebook to make it easier to track answers and notify the winners. (Fine print to appear every Friday.) First one this weekend!
4. Post-partum Test - Our trainer becomes a guinea pig. Starting Tuesday (15 Nov), she will be blogging daily about a 9-12 week long post-partum workout which you can complete entirely at home. She will be 7 weeks out of the delivery room to start. We'll also see how it works as her off-season triathlon training! :)
Make sure to subscribe if you haven't already to avoid missing anything.
Have a great week!
Our form mail (contact us page) should be working flawlessly. If you sent a request and haven't heard from us, try again. Or, you can call or email anytime!
And, finally, our updated blog schedule (NEW ITEMS!):
1. Daily Lifestyle Fact - Tuesday and Thursday. Whatever random thoughts cross our mind about diet, exercise and lifestyle management.
2. Your Question - Wednesday (NEW!). Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a 5% off coupon for services! (Non-transferable, one-time use, void where prohibited, must meet training requirements.)
3. Lifestyle Quiz - Friday am through Monday am. The NEW twist? We will draw one of the correct answers for a FREE BCA! We will post the quiz on Facebook to make it easier to track answers and notify the winners. (Fine print to appear every Friday.) First one this weekend!
4. Post-partum Test - Our trainer becomes a guinea pig. Starting Tuesday (15 Nov), she will be blogging daily about a 9-12 week long post-partum workout which you can complete entirely at home. She will be 7 weeks out of the delivery room to start. We'll also see how it works as her off-season triathlon training! :)
Make sure to subscribe if you haven't already to avoid missing anything.
Have a great week!
22.9.11
Daily Lifestyle Fact - 22 Sep 11
Have you been training for an event, or even a season, and started feeling worn out? Or, started "feeling" something in a joint or muscle? STOP. Chances are you are edging in on overtraining. You don't need to be a pro for this to apply. If you are starting to feel any of these, take a week off. Then try one of your weekend workouts at the end. Chances are you will feel better, stronger and rejuvinated. If you don't, something may be injured and you should visit with your physician. Remeber, it takes longer to heal an injury than to slow down for a week and let your body try to adjust to training.
20.9.11
Daily Lifestyle Fact - 20 Sep 11
Afraid to get in the gym and lift weights? Weight lifting not only tones your muscles, it tones your vascular system...the system that moves blood through your body. Start out with low comfortable weights, work on proper from with us, and then build up to a confident, full-body workout. Your bones and joints will thank you too. Weight lifting helps in ways cardiovascular training alone cannot. You need a healthy balance of both, along with stretching and eating correctly to obtain Peak Functional Fitness! What are you "weighting" for? :)
14.9.11
Daily Lifestyle Fact - 14 Sep 11
You can workout throughout pregnancy, some unique situations may require your doctor's approval. There are many options to help keep you in shape, or even to help you get there. A new body and your new little angel all in one...now isn't that a great pair? Interested in special maternity plans? We can help! Our founder has been there twice herself. Check out this pic of her 7 days post delivery:
6.9.11
Daily Lifestyle Fact - 6 September 2011
Someday may not come. Have you been putting off working out? Do you not exercise because you don't know where to start? Make today the someday you change your life; many studies show that exercise can increase your lifespan. Need a different reason to start? Try one of these or share your reason with us!
It's the first day after a long weekend.
You want to look good in the cocktail dress for the holidays.
Thanksgiving is coming and a higher metabolism means you can eat more...maybe.
And, our favorite, get fit before New Years Eve! (Then you can make other resolutions for next year.)
It's the first day after a long weekend.
You want to look good in the cocktail dress for the holidays.
Thanksgiving is coming and a higher metabolism means you can eat more...maybe.
And, our favorite, get fit before New Years Eve! (Then you can make other resolutions for next year.)
17.8.11
Daily Lifestyle Fact - 16 Aug 11
Your Basal Metabolic Rate (BMR) is used to determine your caloric intake. However, if you base this on your total weight, not lean muscle mass, you are feeding your adipose (fat) tissues as well as your muscles. Check out our Body Composition Analysis to find out what your key nutrient amounts are...or, check with your health professional.
15.8.11
Weekend Poll Results - 12 to 14 Aug 11
Alright, we are batting 1.000 again!
When lifting, the best way to ensure that you have adequate rest between sets is using your heart rate. Timing is better than nothing, but with heart rate, you should never see a drop in positive reps through your sets when performed correctly. How many reps and sets? Well, that all depends on your goals! Contact us to achieve yours...
When lifting, the best way to ensure that you have adequate rest between sets is using your heart rate. Timing is better than nothing, but with heart rate, you should never see a drop in positive reps through your sets when performed correctly. How many reps and sets? Well, that all depends on your goals! Contact us to achieve yours...
10.8.11
Daily Lifestyle Fact - 9 Aug 11
If your goal is weight gain, you should still only modify your diet by ~500 calories to start with. Then, take a few weeks to reassess. Interested in getting bigger? We do that too! Contact us now...
8.8.11
Weekend Poll Results - 5 to 8 Aug 11
This week there was only one vote, but it was spot on! Thank you.
Weight gains during the first few weeks of exercise are completely normal, even when on a weight loss plan. Why is this? Your muscle fibers are being used, so there is an increase in muscle fluid uptake for nourishment and repairs. Don't worry, your fat cells are releasing their stores to feed the muscles. Soon, you will watch the numbers on the scale drop!
Weight gains during the first few weeks of exercise are completely normal, even when on a weight loss plan. Why is this? Your muscle fibers are being used, so there is an increase in muscle fluid uptake for nourishment and repairs. Don't worry, your fat cells are releasing their stores to feed the muscles. Soon, you will watch the numbers on the scale drop!
5.8.11
Daily Lifestyle Fact - 4 Aug 11
There are approximately 3500 calories in each pound of fat. If you reduce your caloric intake by 500 calories per day, this leads to your body eating one pound of itself as fat per week. Any reduction beyond this is not recommended by many agencies (including NFPT). When you first start working out, you may see an increase in weight initially, even with this fat loss, why? Come to our blog to pick your answer and see how you stack up! For a consult on how your metabolism is affecting your goals, just ask.
3.8.11
Daily Lifestyle Fact - 3 Aug 11
What has an absorption rate of 8-10 ounces every 20 minutes? If you guessed water you are correct! Also, you should drink 8-10 glasses per day to replenish losses. Want to know more? Ask us for a training consult! http://www.haneylifestylemanagement.com
30.7.11
Daily Lifestyle Fact - 30 Jul 11
Carbohydrates and Proteins are 4 calories per gram. Fat is 9 calories per gram. You get to eat more than twice as much food when eating carbs and protein...but don't forget, fat is an essential nutrient. Curious about ratios? Contact us to compute your basic nutrient daily requirements. (Note: All advice is given by a personal trainer, not a registered dietician.)
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