Leg Day Treadmill Run

Most of the country is experiencing very cold, snowy, and icy weather.  I happen to like running in the rain and snow, but sometimes I'm just not up for the cold weather tied to it.  So, yesterday was my leg day and instead of running outside I decided to use the treadmill for my run and incorporate my simple go-to leg workout.  Treadmills are mentally agonzing for me, so when I need/want to use one, it's usually a speed day or an interval day.  Yesterday I did an interval workout, but not what we are used to in running.  I decided to incorporate my leg day with intervals and this is how I did that.

Leg Day Run
1 mile warmup
12 Squats (weighted for intermediate & advanced)
24 Walking Lunges (Focus on form, not speed - weighted for intermediate & advanced)
24 Step Calf Raises

.5 mile - at a slightly faster pace than the warmup
12 Squats (weighted for intermediate & advanced
24 Walking Lunges (Focus on form, not speed - weighted for intermediate & advanced)
24 Step Calf Raises
REPEAT 3 more times slightly increasing your pace each .5 miles

Just so you can get an idea of what I mean my slightly faster, my times were:

Warmup- 10 min/mile
.5 mile - 9:50 min/mile
.5 mile - 9:40 min/mile
.5 mile - 9:31 min/mile
.5 mile - 9:22 min/mile

Depending on your fitness level, you can go faster/slower or make the pace differences less or more.

For runners, I always encourage leg days be either Monday or Tuesday to ensure your legs and glutes have ample time to recover before your long run (which is usually the weekend).

As always, feel free to leave a comment or question.

Thanks.

Your Personal Trainer,
Coach Andi

FIT Camp Coming Soon

So, I'm working on the launch of Fit in Time's FIT Camp.  The concept is there, most of the equipment is ready, but still need to get some of the logistics and administrative stuff out of the way. 

I'm very excited about this class because I've had many requests for this type of class and also because I know that it will benefit anyone and everyone that takes it.  

 My mission with FIT Camp is to:

• Provide a fun and motivating class 

• Show you just how strong you really are

• Provide you with exercises with limited equipment that can be done virtually anywhere

 In addition, there are many other benefits that I think will appeal to you...

1. Low Cost: Since you will be sharing a personal trainer with 3-4 other people, I am able to provide a group training rate.

2. Educational: I will always provide fitness, health, and nutritional information (personalized) during our classes.
3. Portable: Most exercises you will learn at FIT Camp can be done nearly anywhere with limited equipment.

4. Motivational: Motivation is natural when you are performing fun and interactive exercises with a group of people.

5. Fun: A circuit type class helps break up the boredom & monotony that may come with "traditional" gym workouts.

6. Interval Training Emphasis: FIT camp is the perfect platform to provide you with alternating bouts of high & low intensity increasing your calorie burn, metabolic rate, and your aerobic capacity.

7. Efficient: In just 1 hour, you will get a full body STRENGTH & CARDIO workout.

So, the question is, Why wouldn't you consider taking a FIT Camp Class?

There's so much to gain, and not just physically.  

I'll be in touch, providing you with updates and we move closer to the launch.

Thank you for taking the time to read this.  Thank you so much for your support. 

...and Thank you in advance for sharing this with your friends and family.

Your Personal Trainer,

Coach Andi

FIT at-home Abs Demo

The demo's below are to demonstrate the exercises for the FIT at-home Abs workout that can be found on my website.

Abs Warmup Demo

Belly Blaster Demo

Rockin' Oblique Demo

Day 4: FIT Interval Training

Indoor Cycling (Spinning) is a great example of Interval Training

Day 4 of our FIT Belly Blaster Tipes is Interval Training

I am an endurance runner and although running started as a way for me to begin a healthy lifestyle and lose weight, running for hours on end really isn't the way to lose belly fat.

We have always associated weight loss with the need of hours and hours of cardio, but I want you to change your mind set.  Running, cycling, rowing, etc for miles and miles is great and has a lot of benefits, but if you are looking to lose weight, especially belly fat, that's not the way to go.  I won't go into the details about endurance on this post because I want to focus on the topic at hand.

I'm not saying you don't have to do cardio. I'm just saying we must change our mindset about what an effective cardio workout looks like for fat loss.  You may have heard of Interval or HITT training.  That's what we need.  So your workout may be shorter, but more intense.  Great news for busy people, like you and me.

HIIT workouts are a version of cardiovascular training that uses alternating periods of high intensity work with maximum effort followed by lower intense periods of lower intensity work.  For my running friends, this can be compared to efforts during a speed training session.

A study in Applied Physiology, Nutrition and Metabolism revealed that “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle." They found that interval training will help the body oxidize fats and carbohydrates meaning you’ll have some awesome rapid fat loss results.

There's another benefit to HIIT (Interval) Training aside from weight loss.  We spend a shorter amount of time performing the actual workout.  While most people who are trying to lose fat by jogging on the treadmill for 45 minutes you can be done in 20 minutes and burn a ton more fat than them too...and this I can attest to by personal experience.

I will be posting a video in the next few days of an interval workout you can perform on the treadmill, but for now, I will provide you a written sample.  Also, keep in mind that most cardio equipment at the gym has built in interval workout settings you can use.  Just make sure to adjust it to your fitness level.

Don't have access to cardio equipment?  No problem.  You can perform this outdoor.  Run one block, jog/walk the next or use trees, building, etc as target points to alternate between intense and recovery.

Here is a sample treadmill interval workout:

Warm-up for 2-5 minutes,
Run for one minute at 5.0* mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 6.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 6.5 mph
Recover for one minute at 3.5 mph

Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.

 *Adjust the speed based on your current fitness level

Please feel free to leave me questions in the comments section or contact me at www.andidornelas.com

Your Personal Trainer,
Coach Andi