Don't run from the work, feel the work!

As we are approaching off season, there are a few tips to follow that will help improve your racing, come spring. Before we get into what your off season training should look like, give yourself a pat on the back! Be proud of yourself, think about your racing season you are about to finish.What were your favorite parts? What was your favorite race? Were there in aspects of your race you want to improve on? 

Reflecting on a race season will give good input on your strengths and weaknesses. The off season is THE TIME, to improve! Here are three tips to think about as we approach the off season.

1. Go to a gym and do STRENGTH TRAINING. Skip over the cardio machines, and head towards the weights. Strength training is one of the most beneficial and efficient ways for triathletes, to supplement their training and get the most out of the work they are putting in. Strength training will improve flexibility, balance, core, and body coordination. Improving these aspects, will help reduce the risk of injury when training.
2. Jump into the POOL. The off season is a great time to work on swimming. The more opportunities you have to get in the pool, the better! Many triathletes choose to put this off. This is a great time to work on technique, or to even build endurance. Start by swimming 3-4 times per week, if you can swim everyday that would be ideal. You will be surprised how quickly your swimming will improve, with consistency.
3. FOCUS on single sport training. What is your weakest part of your race?

•  If it is swimming, continue going to the pool, and try to set up a technique lesson with a swim coach in your area. Learning to swim the proper way, will be the first step in improving.
• If cycling is your weakness,try including pedaling drills in your workouts. If it is cold and snowy in your area, try attending spinning classes regularly, or buy an indoor trainer and pedal while you watching your favorite TV shows.
• To improve your running, try incorporating more drills into your workouts. Drills like skipping (focusing on driving the knee up), high knees, butt kicks, and forward leaning drills. If you are wanting to improve your speed, now is a great time to add speed and intensity to your workouts.

Now is the time to improve. As personal trainer Shaun T says,"Don't run from the work, feel the work". The new race season will approach quickly, don't let it get ahead of you. Set your goals high, and take the steps to complete them!

I'll take a 6 pack please....

There's is nothing quite like the feeling of sore Abs! I love the feeling (Is that weird?). I think it's because I think I am getting the 6 pack I've been wishing for....not to be confused with the  6 pack that can be bought in the store. Although, that is much easier to get! Many people think just doing crunches works the core...BUT, there is much more too it, and a ton more fun exercises!

 Today you will learn exercises that work your abs/core, while working other parts of your body. WHO KNEW THAT WAS POSSIBLE!

I like to incorporate a lot of core work in my workouts for 3 main reasons:

1. Having a strong core, builds a strong foundation for your body. Imagine a half empty coke can, it is pretty easy to crush with one hand, however, if you have a FULL coke can...good luck crushing that. A full and strong core, will prevent you from injuries, and improve your overall day to day functions.

2. Building your core, is NOT just doing Abs. Building your core, is a full body exercise, and it can be done by doing more beneficial exercises than plain ole crunches. Adding core work, mixes up the routine and brings some fun to your workout, with multi-purpose exercises.

3. Working your core improves your posture. Most of us, have very poor posture. Just think how you are sitting right now reading this post...you are hunched over the computer I bet! Busted! You can work your core, just by sitting up straight in your chair...shoulders back, in the "Positive" posture. Crazy it's that easy. Now you just have to keep reminding yourself that all day...that may not be so easy!

If you couldn't guess today's workout focuses on core :) Enough talking, here is today's workout. ENJOY!!

Warm Up:

2x( 30 seconds high knees+30 seconds Jumping Jacks+ 30 seconds Alternating Lunges)

Meat and Potatoes:

50 seconds +10 seconds rest in between exercises:
*you can use 1 dumbbell or if you have a kettle bell use that*

DB/KB swings (thrust hips forward to raise the weight)
Single Arm Squat and Press R
Single Arm Squat and Press L
Alternating Arm Swings (switch weight in the air)
Single Arm punch+Lunge (opposite leg) R
Single Arm Punch+Lunge(opposite leg) L

Ab Set:

2 Rounds:
25 Sit ups (use weight if you want an added challenge)
15 push ups
1 minute plank
30 sec side plank R&L
1 minute bridge
15 push ups
1 min rocking plank (rock forward on your toes, and back, keep repeating for the minute)
30 sec side plank R&L (add dips if you can!)
25 Lemon Squeezers (In a seated position, Kick the legs out, and tilt your torso back, then tuck back into a ball, and repeat)
2 minute bridge hold
25 Leg lifts

Well, there you have it! Your core workout for the day! Hope you had fun, and look forward to the sore abs tomorrow when you wake up...I promise...you will learn to enjoy it!

Tune in for next Friday's workout!

3,2,1....GO!

3,2,1....GO!

Every Friday we are going to start sharing some of our favorite workouts with YOU!

This week we are going to focus on what is called High Intensity Interval Training (HITT). It is the new craze in the fitness world because it is quick, and kicks your butt too!

One of my favorite workouts is a tabata workout. It is simple to do, and you can do virtually anything with the format. A tabata workout is 4 minutes long…YES…4 minutes! Don’t let that trick you…

The format of the workout is 20 seconds of work, followed by 10 seconds rest.

Depending on how many exercises you are doing, determines how many rounds you will do.

Today’s workout will consist of some basic tabata sets, just to give you an introduction to this fun  sweat filled workout!

Tabata workouts with two exercises will have FOUR rounds, workouts with four exercises will be TWO rounds, and workouts with one exercise will have EIGHT rounds. Each tabata will add up to 4 minutes!

If you want extra help with the timing, download a tabata app on your phone or tablet!

Warm up:

Repeat 2 xs:

High Knees 30 seconds

Butt Kicks 30 seconds

Lunge and Twist for 30 seconds

Air Squats 30 seconds

Tabata #1:

4 rounds of: (20seconds on/10 seconds off):

Squat Jumps

Alternating Lunges

Tabata #2:

4 rounds:

Mountain Climbers

Push ups

Tabata #3:

Burpees

Jumping Jacks

Tabata#4:

Box Jumps

High Knees

This workout is guaranteed to make you sweat! If you have trouble doing some of the exercises on this list, they can easily be modified to your specific needs. 

We hope you enjoy this work. Stay tuned for next Friday’s workout!