Clean Eating, Diet, Fitness, Health, Motivation, Running, Self Care, Workout

4 Post Marathon Recovery Tips

Race season is upon us and this weekend I was in Chicago for to support my friends and clients who ran the 40th Anniversary of the Chicago Marathon.  I participated in the International Chicago 5K and had a great time. I wanted to share some tips to help those who are new to running, especially marathons, to help with the recovery after your race.


Immediately after completing your race, think “REPLENISH”, this means immediately drinking some water and eating a piece of fruit.  This is the best way to give your body exactly what it needs – hydration and carbs – since these have been depleted during the run. It will give you a quick boost of energy and let the body know that everything is okay.  Also, make sure that you don’t stop moving your legs – walk around and focus on bringing your breath to a normal resting state, take anywhere from 5 – 15 minutes doing this until you feel like your legs and breath are stable.  Lastly, doing some static stretches will help, especially focusing on your quads, hamstrings, calves, and hip flexors. When you’re home, an ice bath to help the muscles recover can be a great way to start the recovery process, but if you can’t stomach submerging yourself in a tub of ice, placing ice packs on your feet, ankles, shins, knees, and quads can definitely help.

The next couple of days following your race, chances are you will be pretty sore, especially if you are new to running, so I wanted to share some Recovery tips for you to use for the first few days after your race to help you feel better and ensure that you are ready to start running and training for your  next race!

  1. Foam Roll and Stretch: I’d recommend holding off from a deep tissue massage for the first few days after your race, especially a marathon.  Instead, Foam Rolling can be a great way to release adhesions in the muscles and give you an opportunity to target certain areas that are extremely sore or where you are experiencing tightness.  To properly foam roll, identify the area that is sore and roll across the area (1 – 3 inches) back and forth for at least 30 seconds before moving on to the next area. I know that this is probably going to be uncomfortable, but the more you do it the better you will feel. It is also great to do before your runs and aids in injury prevention and rehabilitation.

Static Stretching

Hot Baths with Epsom Salt and Baking Soda. About an hour before bed (and right after you foam roll),  soak in a hot/warm bath with 3 cups epsom salt and 1 cup baking soda for 10-15 minutes. I like to add a few drops of essential oils like lavender or peppermint.  The warm bath helps to soothe and relax the muscles, while the epsom salt and baking soda aids in flushing out the lactic acid in the muscles and regulating the skeletal muscle and nerve functions to help with recovery.

Healthy Diet of Protein, Complex Carbs, Fruits & Veggies: Our diets play a huge role in muscle recovery, so ensuring that you are not loading your body with tons of excess salt, sugar, and preservatives post a race is key.  The protein and complex carbs will help repair and rebuild the muscles, the fruits and veggies will add extra doses of nutrients, vitamins, antioxidants to combat free radical damage and boost the immune system.  Drinking a meal replacement shake, like Shakeology,  can also be a great addition to your post race recovery plan.

Hydration: Our bodies are primarily made up of water and proper hydration is key to help support the muscles ability to recover. I recommend adding Alkaline water to the mix. It’s properties make it a rockstar because not only does it help  with reducing the acidic levels in the muscles, but the higher hydrogen levels also helps with combating oxidative stress and inflammation of the muscles. My go to has been using the Tyent USA Water Ionizer. 

I remember the feeling after completing my first race, it was a mix of excitement, pride, and complete exhaustion and the thought of doing anything related to fitness or running was so far from my mind. However, I made sure that I followed the tips above and within a few days, I was back out running and getting ready for my next race!   Good luck on your training and I’d love to hear more about your training race prep and post race recovery strategies and techniques – send me a message!

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Diet, Fitness, Health, Motivation, Weight Loss

The #1 Reason Why You Should Get Off The Scale

frustrated-with-losing-weight-2Have you ever started a new fitness program or diet and every single morning you would step on the scale to see if it was working? When you saw the number on the scale go down, you were elated and felt proud of yourself. It motivated you to keep doing the workouts and following the diet plan.  But what happened when you stepped on the scale and the number didn’t move? You probably just thought it was a fluke and you immediately begin to replay the last 24 hours to see what you did or didn’t do to cause the number to stay the same.  You try again the next day and still no change, now you’re starting to feel that you are doing something wrong. By day 3 of no progress, you are totally obsessed with finding the culprit for why you are not seeing progress and your motivation to keep going is dwindling by the second. By the end of the week, you are frustrated and feel defeated and quit all together. Sound familiar?

If this is something that you have struggled with in the past, I want to shed a piece of advice for you – STOP USING THE SCALE AS THE ONLY METRIC FOR SUCCESS! 

The scale only shows a small portion of the story and doesn’t reflect the healthy choices and small changes you are making to reach your results.  From my own experience, I’ve also found that the scale is usually the last thing to show true progress. Your best bet is to start to focus on Non Scale Victories which are more qualitative in nature, which can include improvements to your energy, mood, sleep, digestion, skin, hair, nails, etc.   This can also mean taking photos and trying on the same pair of pants each to physically see and feel how your body is changing.

When I work with my clients to help them shift from the short term mindset of the scale to a healthier and long term mindset of Non-Scale Victories, I find they stay motivated to continue with the workout programs and nutrition plans I have recommended and they tend to lose weight and keep it off for good.  Why is this? Because Non-Scale Victories give you immediate feedback on your progress and you begin to notice that you feel and look better.  It gives you a small “win” while you wait for the number on the scale to start to move.

If you are struggling to stay motivated because you are feeling frustrated and defeated by the scale, shift your thinking and begin to celebrate all of the things that are changing for the better as you build a healthier lifestyle that will improve the quality of your life for the long run!

 

 

Diet, Fitness, Healthy Eating, Motivation, Weight Loss, Workout

What to do when you are not seeing results?

frustrated-with-losing-weight-2I know how frustrating it can be when you are on your health and fitness journey, you are working out and eating healthy, but it doesn’t seem like things are moving. This is typically when people get frustrated and want to give up or try an extreme measure to
speed up the results.

The first thing that you should realize is that this will take time and extreme measures will only make it worse for you in the long run. Instead, here are some tips that I have used for myself and share with my clients who are struggling to see results.

 

1. STICK WITH IT! I know that this is not what you want to hear, but it is true. Consistency is key to getting lasting results. If you are not seeing results, chances are you have not been at it long enough, so keep going. If you have been at this for awhile, maybe you should ask yourself “Am I giving this 100%?” or is there an area where you can step it up a notch? Add higher weights or maybe you are eating more sugar than you should or maybe you don’t need that extra glass of wine at dinner?

2. Track Your Activities: If you are not sure what to change or tweak, take a week and track EVERYTHING! I use my Fitbit and MyFitnessPal to track my food, my steps, my calories burned, and my sleep. I also journal about my mood and stress levels. When I track my activities I have a clear view of what I’m doing well and what I”m not doing, this is huge. You can take that information and figure out things that you want to change.

3. Test & Analyze: Once you have an idea of where you can improve, make a small change and test it for 2 – 3 weeks. If you upgrade a current habit with an even better habit, usually that will shock the system enough to get some things moving right along. Maybe you add more intensity to your workouts or you cut out the after dinner snack or get one additional hour of sleep or take a yoga class on sundays. See if that makes a difference, if not, keep that good habit going (remember consistency is key and it may take more time) and add another better habit.

4. Focus on Non Scale Victories: As you go through this journey and adjust your habits, don’t focus so much on the scale. The scale doesn’t always tell the full story and can leave you feeling defeated, even though you have improved your sleep habits, increased your workout intensity, meal prepped like a boss, and have less anxiety. These are all pluses and just know that you are focused on improving yourself, soon you’ll feel so great, the weight loss will be a bonus, not the priority.

This process takes time, so be patient and trust the process. If you have been on this journey for a long with no significant changes, then it may be time to consult with a fitness professional, nutritionist, or your doctor for additional support and help.

If you would like to speak more about how to work together to help you reach your goals, comment below!

Clean Eating, Fitness, Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

3 Tips to Get Out of Your Funk

I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.

In the video below, I break it down into the following:

  1. Get Clarity in what you want.  If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
  2. Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
  3. Get a Goal that you can use to focus your attention and energy.  Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.

Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Weight Loss, Workout

10 Sneaky Ways to Get Healthy

shutterstock_217194712Most people don’t realize that can actually be pretty easy to get healthy, the key is to remember that small changes compounded over time can lead to big results.  This is a concept I learned from reading The Compound Effect by Darren Hardy. So, I wanted to share a few ways that you can actually “sneak” in healthier habits into your day.

  1. Keep Healthy Snacks EVERYWHERE: If you are surrounded by junk food, you’ll eat it when hunger strikes.  If you keep healthy foods stocked in your desk at work, glove compartment, and in your house, you will be sure to avoid giving in to junk food.
  2. Do something physical during mundane tasks: One of my clients likes to respond to emails while she is on the treadmill, it’s easy for her to do both and kills two bird with one stone.
  3. Set reminders in your phone: If you have a super busy day, it may be in your best interest to set reminders in your phone to alert you to “Get up and walk around” so you don’t sit for too long or to “drink a glass of water”.  A lot of times our days get the best of us and we simply get stuck at our desk.
  4. Schedule your workouts and meals: Piggy backing off of #3, if you plan your days and schedule your workouts and meals into your calendar, you are more inclined to respect that as a meeting with yourself and will take the time to go workout or eat a real meal.
  5. Keep a pair of sneakers nearby: If you have your Sneakers under your desk at work or in your trunk, if you find that you have some free time that comes up, you can swap out your shoes and go for a nice stroll during that break.  “Not having shoes” can no longer be your excuse!
  6. Keep Bottles of Water Visible: I tend to not drink enough water during the day, so I started to keep water bottles in visible places – on my desk, on my night stand, in my cup holder in my car, and next to the couch. This way, when I see it I’m prompted to drink more water.
  7. Create a Fitness Inducing Playlist: One of my clients needs tons of motivation to work out, so I had her create a playlist of her favorite mood boosting, booty shaking tunes. I then had her to listen to it not only when she works out, but also 30 minutes she is scheduled to work out with me so she is pumped.  She says she now listens to the playlist when she feels sluggish or unmotivated in other areas of her life.
  8. Drink Your Fruits & Veggies: If you follow me on Social Media, you know that I love Shakeology, because it gives me everything I need to get my fruits, vegetables, minerals, vitamins and more.  You can also make a Superfood Smoothie at home, here is a list of Green Smoothies that you can try.
  9. Make Fitness Social: If you are typically meeting up with your friends or having date nights that are centered around food and cocktails, maybe try to switch things up and do something physical together. Maybe date night can be a hike or ice skating, or you can swap out happy hour for going bowling or rock climbing.  It’s the perfect way to make fitness fun and it’s always better when you have a partner to do it with you!
  10. Cook More Meals at Home: Each month I run a 5 Day Clean Eating Group via Facebook and typically my challengers lose 3 – 5 pounds during that challenge. The kicker about those groups is that everyone cooks all of their meals, because I provide a meal plan with a grocery list and recipes.  When you cook your meals, you can control what goes into them and the portion sizes (which are always too big when you eat out).

When I share these tips with my clients and they begin to implement them, they find that they are more consistent with their workouts and eating clean, but also find that they feel better, tend to lose weight, and feel empowered by developing healthier habits.

If you are looking to get a better handle on developing healthy habits, send me a note on Facebook or comment below.

 

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Self Care, Weight Loss

3 Things You Can Do Right Now to Reach Your Weight Loss Goals 


Many people think that there is a perfect time to get on track to lose weight and get healthy, but the reality is, “someday” usually never comes. If you are infamous for saying “I’ll start someday”, I want to give you 3 things you can do today that will get you into action to start your successful journey of losing weight and hopefully keeping it off for good! 

  1. Do a Kitchen Audit: This is one thing I do with my clients, because it forces them to take immediate action and it eliminates temptation to fall off track. We pull out everything from their fridge and pantry and go through each item to determine if we keep it, throw it away or donate it. We keep the foods that are clean and not overly processed. We throw away any expired or extremely unhealthy foods, and we donate any non-perishable goods that are not going to help them reach their goals. If there is no junk in the house, you won’t be tempted to eat it. 
  2. Start Tracking Your Food: When my clients start working with me, I ask them to write down everything the put into their mouth from breakfast to a breath mint. This helps me to get a better idea of what they are eating and to help me develop a better meal plan for them, but for the client it gives them a clear picture of how healthy they truly are eating. I find that most people believe that they eat healthier than they really do, which causes them to not take their nutrition as seriously as they should when making changes. 
  3. Make a commitment to yourself and share it with someone: We bend over backwards to make and keep our commitments to others but tend to flake on ourselves. Take a moment and think about one thing you plan to do that will lead to you being healthier and happier. Once you figure it out, write it down and then share it with someone or even better post it on Social Media and ask your network to hold you accountable. When you put it out into the open, it holds you accountable and it allows for others to support you. It can be hard to stay on track if you feel like you’re doing it alone. My most successful clients are those who have a strong support system. 

You don’t have to make big changes, to get amazing results, but you do have to take action! Give these tips a try and if you need more help with getting on track to reach your goals, connect with me on Facebook. 

Diet, Fitness, Healthy Eating, Motivation, Quote, Weight Loss, Workout

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

Fitness

3 questions to ask to motivate you to get healthy!

b2ap3_thumbnail_new-mindset-istock_000082628207_mediumMost people think that all it takes to lose weight is to workout and eat healthy, in theory yes. These are the two things that you should do, everyone should do these things. However, as easy as it is to eat healthy and workout, I find that most of my clients struggle with doing these things consistently.   They are easy to do, but also easy not to do, and it what it really boils down to is your MINDSET! 

I know it may sound hokey, but it’s true  and with every client I’ve worked with who has struggled with developing the proper habits, has seen improvements when we took a step back and focused on their mindset around fitness and nutrition.  To break it down, your mindset is simply a compilation of your own past experiences and beliefs, as well as those of others who influence you.  This also include your (and their) successes, failures, and fears.    I had one client who was convinced that she would always be overweight and was destined to have diabetes because everyone in her family had it or died of complications from diabetes.  Her mindset had already set her up for failure and she didn’t even feel the need to try to eat healthy or workout, so she stuck with being sedentary and eating junk food.

When we first started working together, I must admit, I was heart broken at her approach at life and how she had given up and decided to let diabetes win and claim her life.  During our first meeting, I assigned her 3 tasks to do for a week and it really set the tone for the rest of time together and helped her to lose over 75 pounds, reverse her diabetes and start to help her family members do the same!

I gave her a blank notebook and gave her 3 writing assignments:

 

  • Assignment #1: In a perfect world, what would your life look like? How would you feel look? How would you feel? What would your health look like? What would your relationships, career, free time, finances look like?
  • Assignment #2: If you could change one thing about your current health and fitness status, what would it be and why? What is your current health and fitness status costing you? What is it costing your relationships, career, finances, happiness, etc?
  • Assignment #3: What do you believe your purpose in life is? Who are you supposed to serve? What difference are you supposed to make in this world?

During our next coaching session, my client came back to me and she looked different, already in one week, she had began to make changes in her life, without me even giving her any other tasks. When I asked her what changed, she said that realized that she had allowed her mindset to hold her back. She had always dreamed of starting a non-profit to help with homeless children and she realized that her current body and health would prevent that from happening. She knew that she would have to be healthy in order to do what she felt she was put on this earth to do, she also knew that if she allowed diabetes to rule her life, she would never be able to start the non-profit. She thought about all of the people she could help and how she could help her family to get healthy and realize their dreams and goals to. Ultimately, she said “I want to break the curse of diabetes over my family and help us to rise up!”

That was a turning point for her and it made our coaching and training sessions easy, because now she had the right mindset and wasn’t afraid to try new things, she didn’t make excuses when it came to changing her diet or starting a new workout program. She was in it to win it and it was all because she had her mindset in the right place. 

I encourage you to take some time today and answer those same questions and really think about how your mindset may need to shift a bit in order to help you get focused and committed to getting on track with your health and fitness.

To learn more, connect with me on Facebook and send me a message! 

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Weight Loss, Workout

How I lost 3 lbs on a 8 day all inclusive vacation in Mexico!

13754460_10111174801729644_1663793885540118672_nWhen most people think of all inclusive vacations, they immediately are drawn to the allure of the all you can eat and all you can drink portion of that package.  Anyone who knows me, knows that I love to eat and I love my Margaritas, but this time around, I had to be very intentional about what I ate and drank on my 8 day vacation at the Now Sapphire Resort in Riviera Maya, Mexico.

On July 6th, I started the 21 Day Fix Extreme program which also included replacing one meal a day with Shakeology.  This 21 day program focuses on 30 minute workouts which vary from upper body, lower body, total body, plyometric, pilates, cardio, and yoga. On top of that you have a very simple nutrition plan that you follow that incorporates portion control containers and a list of foods that you are able to eat.  The whole thought of this program is simplicity, it takes out calorie counting or spending endless hours working out, yet yields pretty amazing results, because you do the program for 21 days without rest days or cheat meals.  In my mind, you can do anything for 21 days, but I will say when 8 of those days are spent abroad, I was a bit nervous, but I am happy to report that I actually lost 3 pounds while on vacation and feel like a total rockstar for staying on track.

Here are a few things that I did, that made this possible and actually pretty doable for the vacation:

  1. SHAKEOLOGY EVERY SINGLE DAY!: I made sure that every morning, before leaving my hotel room, I used one of the ice cold bottles of water and mixed it with one serving of Cafe Latte Shakeology. It was like my morning Iced Coffee that I didn’t feel guilty about.  Shakeology is packed with nutrients, vitamins, minerals, probiotics, protein, and has 9 servings of fruits and vegetables. This was my morning fuel.
  2. Beachbody OnDemand & the Gym: Since the resort had free wifi, I was able to bring my phone or laptop to the resort gym and do my 30 minute workouts each morning. Since the program uses dumbbells and resistance bands and doesn’t take up a lot of space, I was able to get the workouts done. Plus, the gym area with the weights was pretty empty, as most people either stuck to the cardio machines or used the cable weight machines.
  3. Make Friends with the Chefs & Wait Staff: The chefs and waitstaff were pretty regular and I made it a point to make friends and explain my dietary needs on day one.  This way, it was easy for me over the course of the 8 days to get foods that I could eat. I frequented the grill area, where I could order a piece of fish, steak, or chicken to be grilled for me on the spot. I brought over the olive oil that was near the salad bar and asked them to use that instead of the oil that was next to the grill, which wasn’t olive oil and didn’t have any additional additives. I also, brought over fresh veggies from the salad bar and asked them grill or sauté them for me and they did without blinking an eye.  I opted out of the fried foods or foods drenched in salty sauces, and ate mostly grilled protein and veggies at each meal.  I also indulged in tropical fruits that we don’t typically have here in the states like Mexican Papaya with a squeeze of lime juice, dragon fruit, and tons of melon, pineapples and mangos. For breakfast, I stuck with egg white omelets with a bit of cheese and tons of veggies.
  4. SKIP THE ALCOHOL: The 21 Day Fix Extreme doesn’t allow for alcohol, which was a bit of bummer, especially seeing all of the cool concoctions being served in pineapples or hearing people order a “Dirty Monkey” from the pool bar.  However, I was able to still have a refreshing “mocktail” – Sparkling Water with muddled mint and lime with a pineapple slice. It was the perfect drink and still felt fancy and tropical. I actually didn’t even miss the alcohol, being that it was so hot and humid, my drink was perfect and I could drink them all day! Which was helpful, since I needed to make sure that I drink at least 10 glasses of water.
  5. Challenge Tracker App & 21 Day Fix Tracker App: To help me stay on track, as when I am on vacation I rarely know what day it is, so having a tool to ensure that I was eating on track and doing the correct workouts for the day, was key.  Plus, I was a part of a Challenge Group, where I was able to see everyone else checking in with their meals and workouts, it was a great reminder when I didn’t want to workout or wanted to pig out at the buffet, that I had goals and made commitments and that I wasn’t alone on this journey.

I am pleased with myself and my results so far, especially because I didn’t make excuses and stayed on track.  If I can do it, that means that anyone else can.  This just proves the power of having a true system and plan for your nutrition and fitness that is simple and sustainable, coupled with an accountability system and tracking tools.  If you are interested in trying the 21 Day Fix or the 21 Day Fix Extreme, I have a Challenge Group starting soon and I’d love to have you join me and the rest of the group.

Click here to learn more!

Fitness, Workout

3 Tips to Make You a Faster Runner

As the summer months kick off, it means that Marathon and Race season is a few months away.  When a client tells me that they want to train for an upcoming race, I know that I must update their training program to incorporate 3 important components:

  1. Sprint Training – Helps to increase aerobic capacity
  2. Strength Training – Increase muscle and bone density and prevents injuries
  3. Plyometrics Training – Activates fast twitch muscles, which you don’t hit at lower intensities

What I’ve found is that my clients have not improved their running, when they couple it with their own cardio training program, like a Couch to 5K or more traditional marathon prep trainings, we saw an increase in speed and endurance, plus a reduction in body fat.  Which basically means, a faster, stronger and more efficient athlete, who is ready to compete! Plus, this helps to prevent injuries and assist with recovery post race.

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Here are some things to consider adding to your training regimen:

  • Sprint Training Circuit – Perform the circuit and rest 2 minutes, then repeat 4-5 more times
    • Sprint 30 seconds
    • Jog 60 seconds
    • Sprint 50 seconds
    • Jog 60 seconds
    • Sprint 70 seconds
    • Rest/Walk 2 minutes
  • Strength Training Circuit – Perform each move with minimal rest. At the end of the circuit rest for 90 seconds
    • 15 Bodyweight or Goblet Squats
    • 10 Push Ups
    • 20 Alternating Reverse Lunges
    • 60 Second Plank
    • 20 Alternating Lateral/Side Lunges
  • Plyometric Circuit – Perform one or all of these moves each for one minute, then rest for one minute. Repeat up to 5 cycles to complete 10 minutes
    • Jump Rope
    • Bodyweight Jump Squats
    • Bodyweight Switch Lunges
    • Low Box Jumps
    • Ladder Shuffles or Skater Lateral Jumps

Give these a shot and add them to your training regimen!  For more information or assistance with your marathon/race training, shoot me a message on my Facebook Page.