May 10, 2013

Hills: Your not-so-secret trick to better running this year

Photo courtesy of WeDoRunRun.Blogspot.com

There’s no denying that runners have a love/hate relationship with hills.

Most begrudgingly regard them as a necessary evil, others plot routes to avoid them altogether, and a small sliver actually step up to embrace the challenge.

I like to think of hills as the “vegetables” of a running regimen: They may not be the most appealing thing on the menu, but respecting and learning to love hills can make you a stronger, fitter and faster runner.

Yes, hills can hurt – both the body and the ego – but as much as they are a runner’s nemesis on the roads, they’re are also one of the ways in which runners can dramatically improve technique. But before you add them into your weekly runs, attacking them with abandon, think differently about approaching hills in order to see maximum results.

Start by following the lead of professional runners who deploy more efficient techniques for tacking hills:

First, rather than giving an all-out effort, try metering your exertion on the way up. The goal is not to expend all of your energy on the ascent
Next, fight your natural instinct to breathe that sigh of relief at the top and hold back on the descent in an attempt to recover. Instead, let the hill work for you on the downslope, and push yourself to keep pace
Finally, think about maintaining an even leg cadence on both sides of the hill, which will help you level out your effort. To accomplish this, you’ll have to vary speed and stride length (which, on the plus side, may just help distract you a bit from the pain).

Developing good form takes practice, so slowly add hills into your training routes and consider devoting one day each week for hill-specific drills.

In addition to evening our your exertion over the hills, be sure to maintain good posture and watch ahead for changes in terrain so you can adapt your speed and stride seamlessly. The last thing you want to do is to expend too much energy switching “gears” mid-hill.

Runners, got any more tips for mastering those mighty inclines? Feel free to share with us!

Posted in Exercise, Fitness, Running, Training
Tagged Energy, Fitness, Health, Hill, Running, Sports, Training
6 Comments

May 8, 2013

Top 10 exercises to torch calories in front of the TV

Don’t be a couch potato – use the time during commercial breaks to fight flab

Got a day where you’re glued to the tube? You’re not alone. American women spend, on average, more than five hours a day watching TV.

But you can use that time wisely by taking advantage of commercial breaks to fight flab. Try some of these calorie-blasting moves to work in a workout without having to stray too far from the couch:

Sets of stairs – Channel those glory days and pretend you’re running bleachers at the stadium; race the kids, take steps two at a time, or even go backwards (but hold onto the rail!)
Jog in place – Alternate “high knees” and “butt-kicks” (heels to your behind) and play with different patterns and speed intervals
Jumping jacks – Traditional doesn’t have to be boring; start with 30 seconds in the standard stance, and then add in sets of “squat-jacks” (keep legs bent) for an added challenge
Show off your chops – Unleash aggression by kicking, punching, jabbing and pummeling away with a series of martial arts-inspired moves
Get hardcore – Pop a squat on the floor and alternate sets of these moves: Bicycle (cycle legs in the air), plank (push-up position on your elbows), superman (belly on the floor, arms and legs raised) and crunches
Flex appeal – Grab the nearest weighted object (milk gallon, soup can, exercise band, small child) and alternate sets of bicep curls, chair dips, side/front shoulder raises and overhead shoulder presses
Pump yourself up – You can’t go wrong with basic upper-body-building moves such as push-ups (alternate hand position), lawnmowers (add weight for more effect) and pull-ups (get a doorway bar or use the kids’ jungle gym!)
Get down with it – Work your way to a better bottom half with calf raises (alternate where your toes point every set – out, forward and in), squats and lunges in place (ok, walking lunges to the fridge and back count, too)
Dance-off – Challenge your friends to a competition where you see who can choreograph the best mid-commercial dance moves
Stretch it out – Wrap up with this important, but oft-overlooked part of every regimen. Simple positions, held for 30-60 seconds each, help to ease sore, tense muscles and increase range of motion while enhancing circulation and coordination

Posted in Exercise, Fitness, Healthy Habits
Tagged Jumping Jack, Lunge (exercise), Physical exercise, Push-up, squats, Strength training, Television, Weight loss
5 Comments

May 6, 2013

Get your fix: KEEN’s Haven CNX shoe

Photo credit: The Gear Institute

You might be a runner if…you wouldn’t dare think of doing anything else in your designated running shoes except, well, running.

Why? Athletic shoes have a limited lifespan of anywhere from 300-600 miles (it varies by person), so if you’re spending upwards of $150 per pair, you may want to consider conserving your mileage in them.

Which is why I went in search of a good cross-training shoe for anything from bike riding and hiking to boot camps and strength training (think speed and agility over endurance).

I’m not a huge fan of minimalist running shoes (I like my shoes how I like my best girlfriends: supportive!), but I do look for a more natural foot feel for other activities; so when KEEN approached me to try their new Haven CNX, a low-profile, multi-sport outdoor shoe, I decided to give it a shot.

The Haven CNX offers the same KEEN fit and protection we know and love, only lightened up with a proprietary new midsole and multi-directional flex grooves on the sole, which allow for more freedom of movement. They delivered over the course of several tests on easy-to-moderate trails, allowing me to feel a solid connection despite varied terrain.

And at a mere 8.2 ounces, these shoes fit like a glove and are as comfortable as slippers thanks to the soft, super-breathable mesh uppers, which are adjustable for a variety of foot widths. Throw in the contoured arch and metatarsal ridge for underfoot support, and you’ve got a versatile pair of shoes that’ll give any runner a reason to shed their usual kicks on those cross-training days!

Thanks to the folks at Keen for providing samples for review; all opinions are my own.

May 4, 2013

Pregnancy & exercise: What you need to know about working out for two

Jess shares a few shots on how she stays active during her pregnancy

Jess shares a few shots now that she’s working out for two!
Credit: Jess Allen/BlondePonytail.com

You can’t read a celebrity magazine nowadays without seeing some kind of commentary on pregnancy and weight gain, whether women are being criticized for being too thin or too heavy.

All this attention on the pregnant figure got me thinking about the changing attitudes toward exercise and pregnancy and how we still have a long way to go in debunking popular myths about staying active while expecting.

To learn more (the topic hits close to home; my sister gave birth March 18), I sat down with blogger Jess Allen of BlondePonytail.com, a personal trainer, group fitness instructor, adjunct exercise science instructor, CrossFit fanatic, coach’s wife and former Stanford softball player (whew!).

Allen is not only in the final few weeks of her pregnancy, but she’s also uniquely qualified to address some of the most common concerns when it comes to working out for two.

Kinetic Fix: How do you think the views toward exercise during pregnancy have changed over the years?

Jess Allen: Thankfully, our society has embraced fitness and pregnancy in recent years. No longer is pregnancy a sentence for sedentary lifestyle. We are seeing women stay active throughout their pregnancy continuing to run, strength train, CrossFit, with modifications, for the duration!

Why is it important for pregnant women to maintain their fitness routine?

While pregnancy isn’t the time to make gains or set PR’s, maintaining one’s strength will help support the impending weight gain that occurs. I think maintaining one’s fitness throughout pregnancy not only promotes an easier delivery (I sure hope this is the case with me!), but women can recover much faster postpartum by staying active.

Walk us through your own experience: Did you amp up your workouts in anticipation of pregnancy, or did you take a wait-and-see approach?

To be honest, this pregnancy was a bit of a surprise! However, I was in the best shape I’ve been in since college, and that has played a huge role in how great I have felt during this entire pregnancy. My energy level and strength have been consistent. As a result, my weight gain has been manageable, and I’m still teaching classes! However, with some workouts, like CrossFit, I have reduced my intensity and expectations.

What’s been the biggest benefit of working out while pregnant?

By practicing a “fit-pregnancy,” I have received many compliments from women telling me how empowering it is to see! That excites me! I want to continue to set a healthy, active example for my future daughter. Staying fit is simply a lifestyle.

Has anything surprised you about exercising with your “new” body?

My lack of mobility! Now that I have a growing belly, I simply don’t have room to bend and move like I used to!

What’s the biggest myth you’d like to dispel about fitness and pregnancy?

The prescribed heart rate (140 bpm) is merely a ball-park figure. Listen to your body. If you can talk and exercise, you are probably fine to keep going. Likewise, be realistic and forgiving; you won’t be able to push yourself like you did pre-pregnancy, so adjust expectations accordingly.

Any favorite exercises for expectant moms that you can share with us?

Even though the mid-section is growing in girth at this time, planks and the many plank variations, help pregnant women support a growing belly, strengthen upper body, and maintain a strong core. Additionally, I love kettle bell swings for a full-body strength move that gets your heart rate up!

Have you made any plans for getting back to your pre-pregnancy level of fitness once Baby Girl arrives this summer?

I have thought a lot about this already! I know I must be adaptable to a new schedule and routine with a baby, but my plan is to utilize the HIIT (high intensity interval training) home workouts I have created in the past and take advantage of my home “gym.” These workouts are efficient but VERY effective, so I don’t need to spend hours working out. Because it will be summer, I anticipate spending time outside, walking my dog and gradually incorporating running and CrossFit back into my routine. Additionally, I plan to breastfeed, so my food choices will revolve around healthy, nutrient-dense foods so my daughter and I both benefit!

Interested in learning more about exercise while expecting? Check out Jess’s blog, Blonde Ponytail, for great workout tips, training advice, nutrition information and more.

And stay tuned for my post-pregnancy interview with Jess…we’ll discuss her workout and weight-loss plans after Baby Girl Allen makes her debut in just a few short weeks!

Posted in Exercise, Fitness, Health, Interview, Pregnancy
Tagged CrossFit, Exercise During Pregnancy, Fitness, Health, Physical exercise, Physical fitness, Pregnancy, Weight gain
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May 2, 2013

Quick & easy crock-pot chicken bake

While it’s generally good to stay away from a lot of processed foods, there are some days where – for whatever reason – you just need a break from the kitchen.

In that case, it becomes a matter of choosing between the lesser of two evils (i.e. a meal with some pre-made components versus fast food).

To that, I say: “Resist the drive-through!”

Yes, there’s definitely a time and a place for In-N-Out, but this recipe is just too simple (and tasty) to pass up on a busy weeknight.