Friday, January 31, 2014

Fridays are for Long Runs

It’s the Chinese New Year?  Who knew?

Was planning on eight miles today but I miscalculated my route and ended up with ten.  I ran past McDonalds and tried to remember the last time I was there (pat on the back Jen).  The wind was at my back along the water (that never happens) and I will give props one more time to my amazing winter running jacket from Brooks for keeping me nice and toasty.

Note to Self: Geese are not turkeys.  Moment of panic was not necessary.

Rant of the Day: If sidewalks were shoveled, you wouldn't have to give me nasty looks for running in the middle of the road.

Thursday, January 30, 2014

Run the World (Girls) Spin Playlist

Girl power!

Raise Your Glass                                   P!nk                    3:23  Warm up
The One That Got Away                     Katy Perry         3:47  Drills, pedal strokes
A Little Party Never Killed Nobody Fergie                 4:01  Rolling hills
Bad Romance                                        Lady Gaga          4:54  Build #1
Waiting For Tonight                            Jennifer Lopez  4:06  Build #2
Turn Me On (feat. Nicki Minaj)       David Guetta      3:20  30" jumps
Please Don't Stop the Music            Rihanna               4:27  80-100
Spice Up Your Life                               Spice Girls          2:54  Running out of the saddle
Break The Ice                                       Britney Spears  3:16  Build
Run the World (Girls)                        Beyoncé              3:56   Standing climb
Just A Girl                                              No Doubt            3:29  Jumps 20-15-10-5-5-10-15-20
TiK ToK                                                  Ke$ha                  3:23  80-100, seated/standing til end
Call Me Maybe                                     Carly Rae            3:13  Cooldown
Anything Could Happen                   Ellie Goulding   4:46  Stretch

Rehab 2014 Recap: Video Analysis Lab

For part of Rehab 2014, the therapists and trainers broke into small groups to learn about three different video analysis programs available for the iPad and iPhone.

·      Coach’s Eye
·      Ubersense
·      Dartfish

My group was lead by Briana and focused on Coach’s Eye.  It’s $4.99 on the App Store with the option to purchase other application add-on features.

“Record it.  Break it down.  Get better.”

The video analysis technology allows instant feedback.  You can record a movement, play it back in slow motion, pause the video, draw lines, measure angles, and instantly send feedback to the athlete or client.  Videos can be saved to your iPad/iPhone Camera Roll or instantly emailed and uploaded to social media sites. 

Another cool feature is that you can view thousands of other videos from people around the world using this app.  The app allows side-by-side video comparison to compare movement changes, progress, pre and post-op, healthy vs. injured, preseason vs. midseason, etc.

Video analysis is the future!  It’s a pretty cool program and I am excited to start using it with my personal training clients and future TPI assessments.

You can download Coach’s Eye here:

Have you tried any other video analysis apps?  Which is your favorite?  What do you use it for?

Wednesday, January 29, 2014

Back in the Gym 5

3 mile treadmill run (25:18)
Eric Chandler’s Bodyweight Challenge:

Bodyweight 50                      Bodyweight 100                    Bodyweight 50
10 Squats                               20 Prisoner Squats               10 Squats
10 Push Ups                          15 Push Ups                            10 Push Ups
10 Lunges                              15 Step Ups                             10 Lunges
10 Bridges                             5 Inverted Rows                     10 Bridges
10 Step Ups                           20 Lunges                                10 Step Ups
        5 Close Grip Push Ups
  15 Bridges 
         5 (attempts) Chin Ups 

No rest between exercises.  2 minute rest in between rounds.

Monday, January 27, 2014

Keep Moving Forward

Awesome run outside today.  Easy runs are getting faster & days are getting longer.

Rehab 2014 Recap: The Spin Playlist

I Need Your Love      Calvin Harris feat. Ellie Goulding     3:54    Recovery: Under 65%
I Gotta Feeling           Black Eyed Peas                                    4:04    Endurance: 65-75% MaxHR
Rock This Party         Bob Sinclair                                           5:31    Endurance: 65-75% MaxHR
We Found Love         Rihanna feat. Calvin Harris               3:35    Endurance: 65-75% MaxHR
Come With Me           Puff Daddy feat. Jimmy Page            6:11    Strength: 75-85% MaxHR
Ho Hey                        The Lumineers                                      2:43    Recovery: Under 65%

Sunday, January 26, 2014

Rehab 2014 Recap: Spin Heart Rate & Training Zones

This Saturday was our annual day of staff inservices and team building activities.

My topic was heart rate training for spin class and my presentation was a combination lecture and lab.  The Spinning Certification puts a strong emphasis on heart rate training and it’s my goal in 2014 to get every rider in my classes to purchase a heart rate monitor and wear it to every single class.

Heart rate can be a very beneficial tool for your training.  It allows you to measure the effort of your workout and control intensity and quality without overexertion

All heart rate training zones are based on max heart rate.  It is not the easiest or safest test to administer, especially to untrained individuals so a standard equation is 220-age (male) and 226-age (female).  Please be aware that this is only a guide.  Your Age Predicted Max HR could be up to 25 beats per minute off!

Next thing to consider are your Training Zones.  In Spinning, we focus on 5 different rides:
·      Recovery
·      Endurance
·      Strength
·      Interval
·      Race Day

“Relaxation and energy accumulation.”
During Recovery, you are riding at 50-65% your max heart rate.  No hills, no jumps, only light resistance is used.  The goal of this ride is to focus on breathing, relaxation, and circulating blood and oxygen throughout the body.

“Even application of energy for sustained periods.”
The next zone is Endurance.  Heart race increases to 65-75% max heart rate.  This should also feel fairly easy and a pace at which you can ride forever.  This is where you will ride when focusing on your aerobic base building.  It will increase aerobic capacity, oxygen consumption, stamina, and improve fat metabolism.  A true Endurance ride is completed almost entirely in the saddle with light to moderate resistance but variations include standing flat, seated climb, and standing climb.

“Heavy resistance to develop muscular endurance and power.”
During the Strength training zone, you will be working hard for 5-8 minutes at a level between 75-85% your max heart rate.  The ride focuses on steady, consistent pedaling with heavy resistance to promote muscular and cardiovascular development.  While seated or standing, you should be thinking strong and powerful.  There will be a point between 75-85% when you are switching over from aerobic to anaerobic activity.  This will cause lactic acid to accumulate.  A proper cool down and stretching/foam rolling will be very beneficial to your recovery.  [Also refer to my previous post about Delayed Onset Muscle Soreness.]

“Speed, tempo, timing, and rhythm require a substantial fitness base.”
The goal of the Interval training zone is to develop the ability to quickly recover after work efforts.  During intervals, heart rate ranges from 65-92% as you increase and decrease the intensity.  There are 3 types of Intervals:
1.     Aerobic – Work at about 75% / Recovery 65%, 3 to 1 ratio (lot of work with little rest)
2.     Aerobic/Anaerobic aka Lactate Threshold – Work 85% / Recovery 65%, 1 to 1 ratio for 2 to 10 minutes
3.     Anaerobic – Work 92% / Recovery 65% – 1 to 3+ ratio

One important factor to note about Intervals: If heart rate is not dropping to recovery in the usual amount of time, no further intervals should be conducted.

Race Day
“Peak Performance – sustained “time trial” effort at anaerobic threshold. Requires a substantial fitness base.”
The final training zone is Race Day.  Heart rate is 80-92%.  Race Day is treated like a time trial.  If riders are not 100% physically or mentally ready, they should not participate.  Very intense.  For serious riders and training athletes only!

Take a look at the "Energy Zone Heart Rate Chart".  I recommend recording all your numbers on a sticky note before class and attaching it to your bike for quick access. 

Happy Spinning!

For more information, send me a message or check out

Wednesday, January 22, 2014

My Public Apology

I owe my awesome Strength & Conditioning Coach Eric an apology.  

You are neither slow nor nerdy and your 5k time is faster than mine. 

Piggy Trot 2014… it’s on!

Sunday, January 19, 2014

Buffalo Chicken Dip

In honor of NFL Championship Week, I am sharing with you my favorite tailgate treat: Buffalo Chicken Dip. 

This recipe is based off a Hungry Girl recipe using low-fat ingredients and greek yogurt for extra protein.  I prefer dunking Tostitos Multigrain Tortilla Chips but you can also dip carrot sticks or celery for an even healthier option.

Two 10oz cans 98% fat-free chunk white chicken breast in water, drained
1 package (8oz) fat-free cream cheese, softened
1/2 cup (or more!) Frank’s RedHot Original Cayenne Pepper Sauce
1/2 cup shredded reduced-fat cheddar cheese
1/4 cup fat-free plain Greek yogurt
1/4 cup fat-free blue cheese dressing

Preheat oven to 350 degrees.

Stir cream cheese in medium bowl until smooth.  Add Franks, Greek yogurt, blue cheese dressing, cheddar cheese, and chicken and stir well.

Transfer to a 8x8 inch pan.  Bake for 20 minutes or until hot.
Enjoy!! #billsmafia

Saturday, January 18, 2014

"Acknowledge all of your small victories..."

“Acknowledge all of your small victories.  They will eventually add up to something great.”

~Kara Goucher

Thursday, January 16, 2014

Throwback Thursday

1987: The year I fell in love with Health & Fitness.

Wednesday, January 15, 2014

Back in the Gym 4

I took a few “Workout Wednesdays” off over the holidays but it’s time to get back on track!  Here is this week’s workout given to me by Strength & Conditioning Coach Eric.

5 mile run (38:06)
1.     15 Box Step Ups
2.     15 Box Lateral Step Overs
3.     15 Push Ups (at bench)
4.     15 Single Leg Lunge (back leg on box)
5.     15 Tricep Dips (at bench)

4 times through.  No rest between exercises.  2 minute rest in between rounds.

Foam Roll

Tuesday, January 14, 2014

Time Is Relative

Check out this comic strip my friend @alirosebyko tweeted to me yesterday…

Winter Training vs. Summer Training

So true!

How are surviving winter running?  What keeps you motivated?

Thursday, January 9, 2014

Let’s Get Ready To Rumble Spin Playlist

Found all my old Jock Jam CD’s… Who’s ready?

Gonna Make You Sweat        C+C Music Factory    4:01   Warm up
What Is Love                            Haddawa                     3:53   Drills, pedal strokes
Let's Get Ready To Rumble! Michael Buffer           0:26   Time to work!
Tootsee Roll                             The 69 Boyz                4:03   Build
Whoop! There It Is                 Tag Team                     3:43   80-100, 30" jumps
Everybody                                Backstreet Boys         3:40   Build
Gettin' Jiggy Wit It                  Will Smith                   3:48   30" jumps, more tension!
Mo Money, Mo Problems      The Notorious B.I.G. 3:41   80-100
Now That We Found Love    Heavy D & The Boyz 4:18   More tension, faster rpm
C'mon N' Ride It                      Quad City DJ's           4:05   15" jumps, adding tension
Rock And Roll Part 2              Gary Glitter                2:59   Build
Come Baby Come                    K7                                 3:55   60-80, seated/standing climb
Cotton Eye Joe                         Rednex                         2:57   Fast!!
Poison                                        New Edition               4:20   Cool down
Millennium                               Robbie Williams       4:06   Stretch