marathon training plan « Blue Sky Living

If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derriÃ¨re that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......

Your weight loss plan in three simple steps

Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......

Two, fun, medicine ball exercises for your core

[caption id="" align="alignleft" width="179" caption="these are "soft" weighted fitness balls"] [/caption] Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look. Six-pack abs aside, you need a strong coreâ�¦ A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your c......

Reader question: Why do you love running so much?

Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......

Why are you working out?

Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......

Oct

4 steps to staying focused and motivated to exercise

Posted by Admin on uncategorized

Are you stuck in a fitness routine that leaves you drained, rather than invigorated? Has your weight plateaud after months of good results? Are you finding excuses to skip the gym?

Believe it or not, this is quite normal. Novice exercisers and gurus alike have experienced a “rut” more than once during any given fitness program.

So, how do you stay motivated under such circumstances and create a habit that will last a lifetime, rather just a few more weeks?

The key lies in these 4 steps:

Write down everything you like and dislike about your current routine. For example: Do you like how you feel after a workout? Do you like the tranquility and stress-free rhythm of running outdoors? Or, do you dislike giving up something else, such as a favorite television show, or an afternoon by the pool, in order to fit your exercise session in?

Next, add weight to the items on your list. That is, give each of your responses a numeric value equating it with how important it is. For instance, one of the things I like about exercise is the high I experience after a long run. I rank this an 8 or 9. I occasionally don’t like the time commitment, especially if it means I have to get up early in the morning to get the run in. I rank this a 6. My 8 outweighs the 6, so for now, I choose to focus on what I like about the workout (feeling good), as opposed to what I don’t like (getting up earlier to fit it in). By focusing on the positive outcome, my motivation for doing it remains high.

Consider a lifestyle approach to exercise and healthy eating. Rather than view your routine as an 8-12 week plan of attack, look at the bigger picture – aim to get 30 minutes of moderate physical activity each day. This could be a daily, family walk after dinner, or a 15-minute walk in the morning and a 15-minute walk in the evening.

Make sure your goals are realistic. Nothing zaps motivation faster than goals that are out of reach. First, assess where you are now. If you are just beginning a regular exercise program, having a goal of running a marathon in 3 months is probably unrealistic. An 8-month marathon training plan would be a safer, more realistic timeline to have.