Welcome to my 2nd running blog post! This blog post is a journal of my 3rd week of training. This is the first time I've recorded any sort of exercise regimen online and needless to say, I was super excited to make this post since I was seeing progress and feeling great while running.
As with any exercise program, there will be ups and downs, the good and the bad, the positives and the negatives, etc. You get the idea. Some days we knock out an extra rep or two, lift an extra 5 lbs, knock off 30 seconds of our running time, etc. And sometimes we're not 100% and run a little slower, lift less weight, or sometimes we get injured and we have to take time off. It's part of the game, it's the norm, it's life, etc. We're human and we're fallible.
Last Wednesday (Oct. 20) I broke my right pinkie toe when I stubbed it on a box at home. Seriously? I wish I was kidding. I've broken two toes in the past, so I was positive of the extent of my injury immediately. It is a major understatement to say that I was heartbroken, disappointed, and upset. Running was becoming an outlet and excellent way for me to spend time by myself, all the while exercising and building upon something and constantly improving. Week by week - more minutes, more miles, pushing myself, feeling better, feeling stronger...
What's done is done and the past is the past. I've accepted my injury and I've moved on. I'll be back and I'll be stronger and faster than before. Anyways, I'm posting the 3rd week of training leading up to my broken toe. I'm sure one day I'll look back on this post and laugh. :)
Week 3 (October 17-23)
Monday - 2 mile run + Resistance training (tricep and bicep workout)
Tuesday - 2.5 mile run
Wednesday - Broke my toe!
Week 3 notes: Monday's run was challenging because my knees we real sore from playing softball the week before, which surprised me. Am I really getting old? Haha. After a few blocks though, I was warmed up and felt good. Tuesday's run was the best to date. It was the first time my knees weren't sore in the beginning and during the run. As a result, I pushed myself harder to go 2.5 miles and felt great doing it! Only downside was that my right shin was slightly sore, which is a problem I've had in the past. I just have to make sure to slowly increase my distances and allow my legs to recover in-between runs.
For now, this is the conclusion of my running blog posts. I'll be back though! Thanks for reading.
Thursday, October 28, 2010
Wednesday, October 20, 2010
Running Blog Post #1
Welcome to my first post for my "running blog"! These running blog posts are more for documenting my own training/running regimen, not necessarily to educate readers, etc. Obviously, if you're able to take anything away from my running blog posts and apply it to your own fitness, that's great!
I want to preface this post with a confession: I'm not a runner. Actually, I'm not a long-distance runner. I've never had much interest in running races, seeing how far I can run, etc. A lot of this probably stems from the fact that I've always been tall and lean and therefore, my fitness goals have primarily been to increase strength and lean mass. Running is/can be counterproductive to those goals, so I've typically avoided taking on any kind of running regimen.
For the time being, there's not going anything impressive about these posts. As mentioned previously, these posts are to document my own progress. This first entry will combine weeks 1 and 2. Please feel free to comment!
*All days that include running, playing softball, etc., begin with warming up and then static and active stretches for hamstrings, quadriceps, calves, and glutes.
Week 1 (October 4-9)
Monday - 1.25 mile run
Tuesday - 1.25 mile run (faster pace)
Wednesday - Resistance training w/weights (back, biceps, leg workout)
Thursday - Played softball
Friday - 1.9 mile run
Saturday - Rest
Week 1 notes: I did one day of SMR (self myofascial release), also known as Foam Rolling. I noticed an immediate improvement with my conditioning while I was doing the 1.9 mile run.
Week 2 (October 10-16)
Sunday - Rest
Monday - Rest
Tuesday - 2 mile run
Wednesday - Resistance training (shoulder and bicep workout)
Thursday - Played softball
Friday - Rest
Saturday - Rest
Week 2 notes: I let too many distractions get in the way of my running regimen this past week. Despite being active 3 days of the week, I did not run often enough. Ideally, I would be running 3 times per week, playing softball once a week, and doing resistance training 3 days per week. Also, I wanted to get one day of cycling in this week, to give my knees a break but work on conditioning, but that didn't happen. I did do 1 day of SMR (foam rolling), but I need to be doing 2-3 days of foam rolling a week.
Thanks for checking in and reading my entries! I'll be posting these on a weekly basis from here on out. My next entry is already looking good, but you'll find out more next week as to what happened. Also, be sure to check out my training site at www.getfitaz.com.
I want to preface this post with a confession: I'm not a runner. Actually, I'm not a long-distance runner. I've never had much interest in running races, seeing how far I can run, etc. A lot of this probably stems from the fact that I've always been tall and lean and therefore, my fitness goals have primarily been to increase strength and lean mass. Running is/can be counterproductive to those goals, so I've typically avoided taking on any kind of running regimen.
For the time being, there's not going anything impressive about these posts. As mentioned previously, these posts are to document my own progress. This first entry will combine weeks 1 and 2. Please feel free to comment!
*All days that include running, playing softball, etc., begin with warming up and then static and active stretches for hamstrings, quadriceps, calves, and glutes.
Week 1 (October 4-9)
Monday - 1.25 mile run
Tuesday - 1.25 mile run (faster pace)
Wednesday - Resistance training w/weights (back, biceps, leg workout)
Thursday - Played softball
Friday - 1.9 mile run
Saturday - Rest
Week 1 notes: I did one day of SMR (self myofascial release), also known as Foam Rolling. I noticed an immediate improvement with my conditioning while I was doing the 1.9 mile run.
Week 2 (October 10-16)
Sunday - Rest
Monday - Rest
Tuesday - 2 mile run
Wednesday - Resistance training (shoulder and bicep workout)
Thursday - Played softball
Friday - Rest
Saturday - Rest
Week 2 notes: I let too many distractions get in the way of my running regimen this past week. Despite being active 3 days of the week, I did not run often enough. Ideally, I would be running 3 times per week, playing softball once a week, and doing resistance training 3 days per week. Also, I wanted to get one day of cycling in this week, to give my knees a break but work on conditioning, but that didn't happen. I did do 1 day of SMR (foam rolling), but I need to be doing 2-3 days of foam rolling a week.
Thanks for checking in and reading my entries! I'll be posting these on a weekly basis from here on out. My next entry is already looking good, but you'll find out more next week as to what happened. Also, be sure to check out my training site at www.getfitaz.com.
Thursday, October 14, 2010
Fit City Bootcamp - Every Sunday in Phoenix and Scottsdale!
AZ Fitness Concepts present two bootcamps every Sunday morning!
Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com
Fit City Bootcamp is conducted by Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.
Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com
Fit City Bootcamp is conducted by Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.
Wednesday, October 6, 2010
Have low back pain? Exercise more, not less.
Article courtesy of the University of Alberta
http://www.rso.ualberta.ca/news.cfm?story=91707
by Bev Betkowski
"(Jun 8, 2009) - Edmonton-People with lower back pain are better off exercising more, not less.
A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.
About 80 per cent of North Americans suffer from lower back pain.
Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.
In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."
Note: While exercise may benefit most individuals with low back pain, not all equipment is recommended for use. For example, machines such as the leg press or bicycle can add tremendous amounts of stress onto the lumbar spine and is not recommended. It is advised that individuals should consult a physician and/or qualified fitness professional before beginning any exercise program. Any questions? Please email me.
http://www.rso.ualberta.ca/news.cfm?story=91707
by Bev Betkowski
"(Jun 8, 2009) - Edmonton-People with lower back pain are better off exercising more, not less.
A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.
About 80 per cent of North Americans suffer from lower back pain.
Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.
In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."
Note: While exercise may benefit most individuals with low back pain, not all equipment is recommended for use. For example, machines such as the leg press or bicycle can add tremendous amounts of stress onto the lumbar spine and is not recommended. It is advised that individuals should consult a physician and/or qualified fitness professional before beginning any exercise program. Any questions? Please email me.
Tuesday, September 21, 2010
Free bootcamps in Arcadia and Scottsdale on Sunday, October 3!!!
AZ Fitness Concepts present two FREE bootcamps on Sunday, October 3. Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
To RSVP your spot, call us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions or to RSVP - call 480-788-8118 or email train@getfitaz.com
Official bootcamps classes will begin Sunday, October 10, and will be held every Sunday at the times/locations listed above. Bootcamps will be 1 hour in duration and cost $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
Monday, August 23, 2010
Trying to lose weight? Drink more water.
"(Health.com) -- Forget diet pills and cleanses. A new study suggests that an effective weight-loss aid is available straight from your kitchen sink.
Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.
"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.
Health.com: The wet way to lose weight
Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.
The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.
After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.
Health.com: 25 diet-busting foods you should never eat
And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)
Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.
In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.
Health.com: 15 big benefits of water
Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.
"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."
Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.
Health.com: How much water do you really need?
While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937."
Link courtesy of http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html
Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.
"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.
Health.com: The wet way to lose weight
Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.
The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.
After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.
Health.com: 25 diet-busting foods you should never eat
And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)
Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.
In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.
Health.com: 15 big benefits of water
Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.
"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."
Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.
Health.com: How much water do you really need?
While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937."
Link courtesy of http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html
Thursday, August 19, 2010
Circuit Training classes 8/19 - 8/26
AZ Fitness Concepts will be filling in and teaching a Circuit Training class in Arcadia for the following dates:
When:
Thursday, August 19 @ 7:30pm
Saturday, August 21 @ 1:00pm
Tuesday, August 24 @ 7:30pm
Thursday, , August 26 @ 7:30pm
Where:
We are located at the Peak Performance Training studio located at 4512 N. 40th St #303 Phoenix, AZ.
Details:
Classes are 1 hour long, cost is only $15! Primary areas of focus: calorie expenditure, core/strength and cardiovascular training.
Contact:
Email: train@getfitaz.com
Phone: 480-788-8118
Come in and have a blast!
When:
Thursday, August 19 @ 7:30pm
Saturday, August 21 @ 1:00pm
Tuesday, August 24 @ 7:30pm
Thursday, , August 26 @ 7:30pm
Where:
We are located at the Peak Performance Training studio located at 4512 N. 40th St #303 Phoenix, AZ.
Details:
Classes are 1 hour long, cost is only $15! Primary areas of focus: calorie expenditure, core/strength and cardiovascular training.
Contact:
Email: train@getfitaz.com
Phone: 480-788-8118
Come in and have a blast!
Wednesday, August 18, 2010
Services offered by AZ Fitness Concepts
One-on-One Personal Training
Couples/Partner Training
In-Home or Private Studio Training
Weight and Fat Loss
Core and Strength Training
Sport Specific Training (Golf, Tennis, etc.)
Nutritional Assistance/Counseling
Boxing
Kettlebell Training
Flexibility Training
Boot Camp Classes
Corrective Exercise
Stretching Sessions
Competition Preparation (Marathon, Triathlon, etc.)
General Fitness
For training inquiries, email: train@getfitAZ.com
Couples/Partner Training
In-Home or Private Studio Training
Weight and Fat Loss
Core and Strength Training
Sport Specific Training (Golf, Tennis, etc.)
Nutritional Assistance/Counseling
Boxing
Kettlebell Training
Flexibility Training
Boot Camp Classes
Corrective Exercise
Stretching Sessions
Competition Preparation (Marathon, Triathlon, etc.)
General Fitness
For training inquiries, email: train@getfitAZ.com
Tuesday, August 17, 2010
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