Archive for December, 2012


Interval Treadmill Workout for Winter Months

Do you love to run or are you getting ready for your Spring Marathons’? During the cold winter months it is hard to get a run in outdoors.  Here are some helpful treadmill tips and workouts to keep up your endurance and help you meet your running goals!

Tips:

Always run with a slight incline – Running on a slight incline, 1-3 grade, will simulate a more realistic runners gait.

Do not hold on to the handrail or console – Holding on to the handrail or console creates asymmetries in your stride creating increased susceptibility to injuries. Also holding on can suppress neurological health. During normal neurological development, your arms and legs develop an alternating “cross-crawl” pattern. This pattern stimulates healthy brain function along with optimizing your upright walking motion.

The Hill Workout

  1. Warm-up for 10 minutes, treadmill should be at 1 degree
  2. Elevate Treadmill to a 1.5 degree incline and run for 2 minutes
  3. Return back to 1 degree incline for 2 minutes
  4. Elevate Treadmill to 2.5 degrees and run for 2 minutes
  5. Return back to 1 degree incline for 2 minutes
  6. Elevate to 3 degrees and run for 2 minutes
  7. Return back to 1 degree for 2 minutes
  8. Repeat to 4 -1-5-1-6-1-7-1-8-1
  9. Finish your workout running an easy 10 min cool down

The Speed Workout – Intermediate Runners

  1. Warm-up for 10 minutes. Treadmill should be at 2 degree incline, 4 mph pace
  2. Run 6 mph pace 4 minutes
  3. Run 6.3 mph pace 8 minutes
  4. Run 6 mph pace 8 minutes
  5. Run 6.3 mph pace 8 minutes
  6. Run 6 mph pace 8 minutes
  7. Run 6.3 mph pace 8 minutes
  8. Run 6 mph pace 4 minutes
  9. Cool down 4 mph pace 5 minutes

 

Ashlee Chambers ~ Red Fishnet

 

 

 

 

 

The holiday season is here! Follow my easy tips and you can still enjoy your holiday eating, drinking and socializing!!

1. Be Prepared

Have a plan and a goal to keep holiday workouts going! Make yourself aware that the holiday season will be full of temptations and even if you indulge in these temptations, you can still enjoy the season and get great fitness results!

When you get your holiday workout in, make sure you increase your repetitions and work out a little harder than normal. This way you can make sure and burn those extra calories you took in!

2. KEEP YOUR ROUTINE

Don’t let the holiday season get in your way from going to the gym. Schedule in your gym time around your parties and events. Get a good cardio session on the morning of your holiday party or event. You can even plan a training session with a trainer the morning after your holiday parties.  If you plan a training session you will be less likely to over eat or drink too much.

3. EAT PROTEIN FIRST

Protein has a stabilizing effect on blood sugar. Eating protein first will help you feel full more quickly.  Start out with eating lean meat like turkey or lean red meat then eat small portions of carbs i.e. sweet potatoes, mashed potatoes, stuffing, bread, rolls..  Also keep in mind, your body uses more calories to digest and assimilate protein that it does carbs and fat.

4. FILL UP ON VEGGIES/FIBER

Eat high fiber, water-rich foods such as salad, fruits and vegetables, these foods will make you fill full with fewer calories. Also it takes longer to chew these fiber rich foods, psychologically making you fuller.  Chewing also promotes saliva and the production of stomach juices that help fill your stomach up.

5. PORTION CONTROL

Use a smaller plate and fill it more with healthier choices and less with bad choices. Less is more in this case.

6. STAY HYDRATED

Water is important because it fills you up and increases your metabolism.  Water is important because it regulates body temperature, protects vital organs, helps prevent you from over-eating. If you don’t drink enough water, your body will give you a signal that resembles hunger pains causing you to eat unnecessary calories.

AshleeChambersGoddessfootnight