The Fit Life, LLC

Tuesday, December 21, 2010

How about a half?


So, what are your goals for 2011? Did you resolve to kick up your running program? Expand beyond the 5k? Or maybe you'd like to ramp up your overall fitness with a day by day program?

One of my clients has decided she would like to run a half marathon, and she asked me if I would run it with her. Mark and I were planning on doing a Spring half anyway, so I said, "Sure!"

We decided to aim for a May marathon, giving her four full months to train. The Capital City Half Marathon in Columbus fit the bill.

So the reason for this post? Well, I thought maybe you'd like to join us! If not in person, maybe you can cyber train with us!

Below I've posted the training schedule I created for us. Follow along, and let me know how you're doing. If you have any questions, please leave a comment or email me at jj@thefitlife.us

It starts the Monday after New Year's! Happy training!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Jan

1-mile warm-up run

Weights – full body

Stretch

30 – min run (int)

Abs

Stretch

1-mile warm-up run

Weights – full body

Stretch

30 – min run

Warm-up walk (5 min)

Weights – upper body, abs

Full stretch

3 – mile run (week 1)

3.5 – mile run (week 2)

4 – mile run (week 3)

4.5 – mile run (week 4)

Rest

Feb

1.5 – mile warm-up run

Weights – full body

Stretch

35-min run (int)
Abs

Stretch

1.5 mile warm-up run

Weights

Stretch

35 – min run

Warm-up walk (5 min)

Weights – upper body, abs

Full stretch

5 – mile run (week 1)

6 - mile run (week 2)

7 - mile run (week 3)

8 – mile run (week 4)

Rest

March

2 – mile warm-up run

Weights – full body

Stretch

40 min run (int)

Abs

Stretch

2 – mile warm-up run

Weights

Stretch

40 – min run

Warm-up walk (5 min)

Weights – upper body, abs

Full stretch

9 – mile run (week 1)

10 – mile run (week 2)

11 – mile run (week 3)

12 – mile run (week 4)

Rest

April

1 – mile warm-up run

Weights – full body

Stretch

45 min run

Abs

Stretch

1 – mile warm-up run

Weights

Stretch

45 – min run

Warm-up walk

Weights – upper body, abs

Full stretch

8 – mile run (week 1)

13 – mile run (week 2)

10 – mile run (week 3)

14 – mile run (week 4)

8 – mile run (week 5)

Rest

May

1 – mile warm-up run

Light Weights—especially on legs

30 – min easy run

Stretch

1-mile warm-up run

Easy weights – no legs

30 – min
easy run

Stretch

Complete stretch

Race Day!

Celebrate!!!

Sunday, December 5, 2010

Do what to my what??


Dry skin brushing. I know it sounds weird (and according to my husband, it looks a bit weird too), but it does a body good!

I had never heard of it before either, but then I started reading about it in one of my holistic health classes, and it intrigued me.

The body has four detoxification systems that help keep you healthy: the kidneys, liver, intestines and skin. The ways the kidneys, liver and intestines get rid of toxins are fairly obvious (we won't get into that right now), but how about the skin? Well, we sweat. That's one way our skin gets rid of toxin in our bodies (and for that reason, I encourage people to exercise without deodorant whenever possible. I realize you don't want all the other gym members to go screaming out of the gym, but if you're running by yourself through the woods, let the sweat flow)!

So, what are the benefits of dry brushing? Dry brushing stimulates the skins which improves circulation and cleanses the lymphatic system. It removes dead skin cells, activates oil glands in the skin (relieving dryness) and (this is what sold me) it's suppose to break-up cellulite and improve muscle tone.

So how does one brush their skin? First you need the right brush. You want one with natural bristles. Nylon bristles will damage your skin. I went to the drug store and picked up one of those bath brushes with the long wooden handles. Then, starting with the bottoms of your feet you gently brush your skin. Work your way up with nice, long strokes toward your heart. Where you have cellulite, spend some extra time and brush in circular motions. After you've gone up the legs, torso and back (ladies, skip the breast area--the skin there is too sensitive), go down the arms (including your hands) and back. Skip the face because if its sensitive skin. The whole process takes less than five minutes and really feels kind of nice! The best times to dry skin brush are before a shower (then follow with moisturizer if you'd like. I recommend an all natural oil) or before exercise (so you can sweat out more of those toxins). I've been doing it two or three times a day (keep in mind I'm a fitness instructor and tend to sweat and shower several times a day).

I'm new to this. I just started dry skin brushing a week ago. I will tell you the immediate benefits I've seen. First, my skin hasn't been nearly as dry. In the winter my skin gets so dry that it itches, and I just want to claw at it. Within two days, my skin was not itchy anymore. My skin has also become very soft. In fact, when I went to get my allergy shot the other day, the nurse told me I had the softest skin she had ever felt (like a baby's butt were her exact words).

I would love to tell you that the cellulite on my thighs has magically disappeared in a week, but I'm afraid I can't do that. But I am hopeful there will be some improvement in that area!

So treat yourself to some dry skin brushing. You deserve to pamper yourself a bit. And this is a quick, inexpensive (my brush cost less than $5) way to treat your body right!

Wednesday, December 1, 2010

Recipes (a contest of sorts)

I love healthy recipes--especially ones that use a lot of fresh spices (and are easy to prepare). As you know, I've been posting some of my favorite ones as I try them out. Now I want to offer that opportunity to Fit Life fans. In the end, I hope to offer a healthy, online cookbook on the Fit Life, LLC website that categorizes the recipes into "heart healthy," "cholesterol-friendly," "anti-inflammatory," etc.

To start, I just need to start collecting recipes. That's where you come in! I challenge you to send me your favorite healthy recipe to be included in the Fit Life, LLC cookbook. Please include your name, city and state so you can be credited for your recipe. I will leave your actual recipe untouched; however, I may suggest healthy substitutions under your recipes if I know of any (or suggestions to lower salt, cholesterol, processed foods, etc.). If you took your recipe directly from a cookbook, please credit that cookbook when sending your recipe.

I will send either a Fit Life t-shirt or jump rope to the first 15 people who send me healthy recipes (so please be sure to email me your t-shirt size or height if you prefer a jump rope, along with your mailing address).

Recipes can be sent to: jj@thefitlife.us or you can post it as a comment to this blog. As I get more recipes I will start developing an electronic cookbook off my website.

So bring on the recipes! I can't wait to see them!

About Me

My photo
I am the owner of The Fit Life, LLC. The Fit Life, LLC offers fitness instruction and nutrition counseling in a holistic way. I focus on personal training using mainly your own body strength--very little equipment. I also hold a certification in holistic nutrition. Because nutrition counseling regulations are very strict in Ohio, I'm still working on what nutrition services I can provide to my clients; however, I'm happy to provide general nutrition information. I enjoy teaching TRX, Indoor Cycling, and Boot Camps.

Followers