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Beginner Schedule: Here are the final two weeks before the Turkey Trot. Have fun in the race and stay warm. Look at last week’s post in order to make yourself ready for your race. Week 10 Mon, 11/14: 25min walk (fast), 3min of abs, 3min of low back (supermans or quadruped) Tue, 11/15: 5min of stretch, 5min [...]
Be ready for your race: Most advanced runners should be ready to race because of their past experience. Here are a few things to remember. – Try to run the course the day before the event. Pay special attention to the final mile and pick a good spot to sprint. – Arrive early enough to [...]
Most “Turkey Trot” road races are on Thanksgiving Day, which is November 24 this year. If you are racing the weekend before or after Thanksgiving, make sure to use the final week, in this sequence of weeks, as your last week of training. You may have to move things around a bit to make it [...]
Beginner Schedule: Weeks 7 – 9 of the beginning schedule. One month from the Turkey Trot. Week 7 Mon, 10/24: 25min walk (fast), 3min of abs, 3min of low back (supermans or quadruped) Tue, 10/25: 5min of stretch, 5min walk, 15min run, 5min walk. (don’t forget to swing those arms while walking) Wed, 10/26: Day off Thu, 10/27: 5min [...]
It’s best to run on soft surfaces whenever possible when finding a place to run. Running can be hard on the body because of the continuous pounding and repetitive motion. Here is a quick list of surfaces, and which one you should try running on first. I’ll begin with the best and end with the worst. [...]
Be sure to drop by and enter our Blogmania contest with over $1,800 in prizes, in two separate packages. Intermediate schedule: Weeks 7-9 Week 7 Mon, 10/10: 5 minutes Physio-ball balance (sit or knees), 5 minutes single foot balance (switch feet every 30 seconds), 25 minute run, 5 minute stretch. Tue, 10/11: 5 minutes of abs, 5 minutes [...]
Mom tips: A few ideas for you to give your children a chance to begin exercising at an early age. This will teach them great habits for exercise and help them fit in socially later in life. Besides, a few minutes of working out or playing will make them settle down and study harder. Get [...]
Learn to separate Easy Days from Hard Days: Notice, most of the time I train athletes using “minutes” rather than “miles.” I do this because I don’t want you to be so “locked in” to mileage that you forget to run “how you feel.” I used to run one 5 mile loop every morning. I [...]
Intermediate schedule: Weeks 4-6 These next 3 weeks will look a lot like the last 3. Keep up the hard work and things will begin to come together. If you are having problems with an injury, let me try to help. This is the period at which an injury may occur. It might be something [...]
I touched on a very important subject last week. If we use too many “flavor substitutes” in out diet, we tend to binge on the actual item that is being replaced. This is the reason I never leave anything out of my diet when it comes to great tasting food. I simply moderate everything going in, [...]
A Nation of Moms would like to get you ready to run your local “Turkey Trot” road race on Thanksgiving Day, or as close to it as possible. Lace up your running shoes and get ready to “Get Fit.” A few weeks ago I posted a basic three-week schedule for beginners. Last week I posted [...]
It’s time to get ready for a road race. I gave you a few ideas for setting goals in an earlier post. I believe the most productive goal is: Focus on a date instead of losing weight. With school starting up and only a few more weeks of summer, this would be a perfect time to [...]
Micro-Core: The tiny, hardly-ever-used muscles that keep our skeletal system in balance. These little-known muscles are essential for keeping the spine and pelvis in line. I coined this term because I wanted to separate the idea of balance from the thought process behind core. In other words, the best way to strengthen your micro-core is by [...]
Fitness Friday: Cross Training I touched on the subject of Cross Training in my previous post. When Cross Training, more of the muscles in the body are being used, which in turn gets you into shape much faster. Cross Training is the best way to put your body into balance with itself. As an athlete, [...]
I want to briefly discuss the definition of Periodization and how it can help give you variety in your training plan. Then I will give a simple three-week walk/run plan for you to follow. I will give more plans in later posts. Periodization – The attempt to categorize or divide time into named blocks. One [...]
Have a Plan: Set a Goal “Setting up a plan” is very important before getting things started on a training program. People who go into a training program without a plan will most likely quit after a short while. They don’t know what they are doing and usually end up getting frustrated after only a [...]
For the launch of Fitness Friday, I have put together 7 quick points to help get you going on your workout routine. These points are very simplified but very important. Watch one of your favorite sports movies and remember, back to the basics! (Note: Emma is not a sports movie). Step 1: MAKE YOUR BED [...]
We pleased to announce a new segment starting soon on A Nation of Moms… Fitness Fridays! It will be headed up by Coach Derek, a highly qualified and certified coach and former professional athlete. The topics will be endless and will include programs, ideas, do’s & don’ts and more on various activities – [...]
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