The BEST Deal you will find all day!

Why is this the BEST deal? Because it is 100% FREE! Who doesn't like free? This is the last post for the home workouts, HOWEVER, you can email Coach Mary for the other 4 workouts…and 5 Bonus “Quick Workouts”. Did I mention these extra workouts are FREE?

PART 4 of the Home Workouts! Nobody wants to leave the house on Black Friday Anyway…or I guess if you did go out, you are warmed up and ready for this workout! To get your workouts, email Mary at mary@hakamultisport, TODAY!

A nice workout after having a belly full of turkey will make you feel better! This is my favorite time of year to write workouts…WHY? Because I make them Christmas themed. You now have that to look forward too!

Warm up:

3x:

30 second march

30 march on tip toes

30 high knees (if you need to modify high knees, do opposite elbow/opposite arm march)

Main:

Tabata:

 4x (20 seconds--10 seconds rest) Alternating exercises…It should add up to 4 minutes

Squat Jack

Lunge Jumps (or alternating lunges)

Add-up ABS: Do exercise 1, then 1&2, then 1, 2, &3, etc. until you reach 10!

1        5 V-ups
10 Sit ups
 10 Frog Kicks
 15 Sit and Twist (15/each side)
10 leg lifts
15 Toe Touches
15 bicycle crunches (15/each side)
15 Alternating Big Scissor Kick (15/ea. side)
30 second V-Sit Hold
1 minute plank

Tabata:

Mountain Climbers (modification: Do it standing, opposite arm goes up w/opposite knee)

Burpees (modification: Squat Pulses)

If you are wanting to give the gift of Fitness this year, Coach Mary, also offers workout plans for ALL. For more information, contact Mary at mary@hakamultisport.com.

Stay tuned for those Holiday Themed Workouts!

Enjoy the Holiday Treats, WITHOUT the guilt:

There’s nothing quite like the Holidays, celebrating with family and of course eating, eating, and more eating. This season, we are here to give you some tips to follow as you go to your different celebrations. There is a way to enjoy all the foods, without over indulging.

As with anything, the key to eating healthy around the holidays, is to eat in moderation. Everything in moderation. Easier said than done…

Here are a few tips to help you plan for the holidays to come:

1. Ask the host/hostess if you can bring a healthy dish. Then you will for sure have a go to dish at the party.
2. Have a health snack before the get together, that way you won’t go to the party hungry and eat all the munchies sitting out! Also, it is important that you don’t skip any meals the day of the party, stick to your normal routine!
3. Drink Water! And lots of it. Water will help curb your appetite, and will make you feel full faster. Water is also ZERO calories, so you don’t have to worry about your drinks adding up in calories! Save those calories for the REAL food!
4. Try to avoid anything with cream sauces, or butter sauces. If the dish already is seasoned, go ahead and add it to your plate. Just make it a small serving.
5. There are so many sides, you can’t just pick one! Here is an easy solution to that dilemma. Take small serving sizes of each. Think about one-two bite sizes of each side. This way you can sample all the dishes, but again not let your EYES get bigger than your STOMACH!
6. What about DESSERT?! This is where the trouble comes. Really try to limit yourself on this. If you see a dessert that you RARELY get, and it is a favorite, go ahead a take a slice. If you want to try more than one dessert, remember the ONE bite-TWO bites worth.
7. Skip the rolls. As delicious as a homemade roll is, you could replace this with more another side dish. Preferably a healthy side dish. If skipping the roll is a deal breaker for you, take HALF of a roll.
8. Go for a family walk! Each year my family will go for a walk after we eat Thanksgiving dinner before we have dessert. Walking will help digest your food, and help you get a little more activity into your day.
9. Eat more protein! Eat more of the turkey, more of the chicken, or more of the “meat” that is at the get together. Most of the traditional meats are VERY lean. The more protein you eat, the more satisfied you will feel, and the less likely you are to overdo it with the other side dishes.
10. Enjoy the time with your friends and family. If you happen to overdo it a little bit, don’t be hard on yourself. It happens, enjoy being with your family and friends, that’s what the holidays are about!

These are some tips for you to think about as you prepare for the many holiday feasts. It may not be possible to follow every one of these rules, and that is OK! Try to use at least one of these tips at a get together and see if it makes a difference! It’s worth a shot!

Happy Holidays from your coaches at Haka Multisport!

Don’t let the Holidays Defeat YOU: At Home Workout Part 3!

This is part three of the at home workout series! This is the time of the year that most people don’t give themselves “ME” time. It’s easy to get caught up on planning meals, buying the perfect gift for everyone in the family, and of course baking yummy holiday treats!

This year, you should make it your goal to include ME time. All you need is 30 minutes. Take those 30 minutes, and DEFEAT the dreaded holiday weight gain. Go ahead and enjoy the yummy treats (in moderation!!!), and do a workout to stay guilt free! An added bonus to giving yourself a “ME” workout time, is it is a great DE-STRESS-ER…not that anyone would ever stress over the holidays ;)

Here is workout 3 of the home workout series, there will be more coming! ENJOY!

Appetizer:

Repeat 3x:

1. 45 run in place

2. 45 butt kicks

3. 45 jumping jacks

4. 45 high knees

5. 45 small jumps

*no rest in-between rounds*

Main Course:

*Try to complete circuits in as little time as possible. Take rest when needed in between rounds*

Circuit #1 

10x

1. 10 jumping jacks

2. 10 Burpees (modification: Squat to calf raise)

3. 10 push-ups (can be done on knees)

4. 10 sit ups (add weight for more of a challenge)

Circuit#2

  3x

1. 25 oblique crunches (L)

2. 25 side plank pulses (L)

3. 25 oblique crunches (R)

4. 25 side plank pulses (R)

5. 25 side v-ups (L)

6. 25 side v-ups (R)

7. 25 Bicycle crunches (SLOW)

8. 25 Bicycle crunches (FAST)

Circuit #4

3x

1. 30s Plank (Push up position)

2. 30s Left side plank

3. 30s regular plank

4. 30s Right side plank

Exercise Explanations:

Oblique crunch: This will be done with your opposite arm and leg. Crunch brining the opposite elbow to the opposite knee.

Side plank pulses: Holding a side plank, lower your hips to the ground, then back up.

Side V-up: Laying on your side, fold up trying to bring your same arm and leg together making a V.

Stay tuned next week for the "Black Friday" workout!

Give it a TRI Thursday: Mile Repeats...doesn't that sound like fun!

Give it a TRI Thursday: Mile repeats…oh what fun!

Warm up: 2 miles easy pace with 6 x 30s strides

Main set: 1 mile - 2 mile - 1 mile at 10km pace with rest intervals of easy running at 4 min after first mile interval and 7 min after 2 mile interval.

Cool down: easy running with remaining time.

What does Integrity in coaching look like?

Integrity is something we hear a lot about when it comes to coaching and our relationships with coworkers, athletes, and business partners.  What exactly does that mean or look like? 

When you establish yourself as a coach, it’s critical that you identify what it is you want to accomplish as a coach.  Once you have a defining statement you can use that as the iron ore that directs your moral compass to its true north.  While navigating through the occasionally complicated terrain of coaching and business, it will assist you in maintaining that integrity. 

WHY is that important?  It not only provides those around you with the best environment within which to work or train but it will actually help you with your business and personal satisfaction.  Here is real world example from my own experience:

Athlete X inquires about coaching services.  I am confident with my coaching goals / abilities and focus on an “athlete-centric” method for selecting clients.  I want the best for the athletes that approach me whether they decide to work with me or not.  During the conversation with Athlete X, I can assess if they would benefit the most from my personal services or from someone else’s.  I know I have limited time and resources and I want what I offer to be the best value for them.  If I know they may be taking my time away from serving those that fit the profile of the athletes I want to train, I refer them to someone else.  I still follow up with them and leave my door open for advice or other referrals but I don’t take people on for the sake of building up a clientele base with the intent to “just make money.”   That’s not good for them and in the long run, that’s not good for me either. To ME, that is not operating with the level of integrity I expect from myself.  

When I am mentoring my assistant coaches, I ask that they do the same.  What is it that you want to accomplish out of coaching?  Who is your target group? What’s your “why”? Know that and stick with it. 

During those times that I am wanting to build up my business, I may not close out leads but more will follow and I will be happier than being impatient and losing my integrity.  I have been very blessed and fortunate in my professional life outside of triathlon and am realizing the same fortune in my triathlon business.

Athletes, coaches, and most people you come into contact with on a regular basis will be drawn to that strength in character.  That is an invaluable quality and if you don’t have that, you’ll have little luck putting a high price on anything you do.  

Got a few minutes to spare? Try this Every Minute on the Minute workout..NO GYM REQUIRED!

Doesn't that title just sound fun?! Every minute on the minute, simply means you will have a list of exercises that you have a minute to complete them. The GOAL is to be done, before the next minute begins and you start the exercises over! We will do each set of exercises for 5 minutes, so simply put it will be 5 rounds!

If you start to fall behind, DON’T get discourage, just take a little break during that minute, and restart the next!

No Equipment is required for this workout, EVERYTHING is a body weight exercise.

Warm up: 4x (20 Jumping Jacks, 15 Squats, 10 push-ups, 5 sit ups)

EMOM Description:

5 rounds, 5:00 minutes total, every minute restart the set, REST is the amount of time left in the minute once you complete the round)

Circuit #1:

15 mountain climbers (on each leg…30 total)

5 push-ups

10 Squat jumps

Circuit #2

15 Lunge Jumps (if you can’t jump do 10 regular lunges on each leg)

5 Burpees

10 Tricep Dips

Circuit #3:

10 Frog Kicks

15 leg lifts

10 V ups

Circuit #4:

10 High Knees (20 total)

5 Diamond Pushups

20 Jumping Jacks

Circuit #5:

15 Toe Touches

10 Sit ups

10 Bicycle Crunches (20 total)

5 different circuits should be plenty to get the full meaning of every minute on the minute! Pretty simple right… J

Exercise Explanations:

Mountain Climbers: In the push up position, bring your knee under your chest, then take the leg back out and repeat on the other leg.

Lunge jumps: Start in a lunge stance, jump and switch legs in the air

Tricep Dips: Can be done on the ground, or with your hands on a bench/chair. IF you do it on the ground, it will look like a crab walk position. Bend your elbows, and dip your hips/body down, then press back up!

Frog Kicks: In a seated position, place your hands by your hips, kick your legs out and tilt your torso back, then bring the legs in and torso back to the starting position. (Added Challege: Do it without your hands on the ground)

Toe Touches: Legs in the air, reach for your toes, making sure to get the shoulder blades OFF the ground

Give it a TRI Thursday: Looking for a swim workout?

Having trouble coming up with swim workouts? Give this one a TRI.

300 swim

200 kick

100 pull

3x100 1st 25 FAST@R:05

2x100 1st 50 FAST@R:10

1x100 ALL FAST@R:15

6x50 k on side w/fins 3 ea. side@R:10-15

4x50 k w/ fins on board @R: 05

2x50 k no fins FAST @R: 20

12x25 every 3rd 25 drill, all other FAST@R:10-15

8x25 rotation drill w/fins and snorkel@R:20

4x25 AFAP@R:05

100 cool down

2400 yards

What Kind of Coach Do You Have?

There is an Art & Science to coaching and often times the art of coaching is undervalued or underestimated.  For the sake of this discussion, let’s assume the coach has a sound understanding of the science of coaching.  Here are some of the styles you’ll see or experience with the coach you have or you have had in the past:

1. “Girls just wanna have fun”.  Some coaches see their athletes as just another circle of friends.  Be careful with this situation as the coach may not want to give any constructive criticism for fear of being disliked.   

2.  “The training partner”.  Many triathlon coaches are triathletes themselves. It may seem great to have that person join you on a ride or run but whose race are you training for?  The coach that is still trying to be a competitive athlete can be selfish when it comes to their time and you can be certain, they will ALWAYS put their interests/training first.

3.    “The cheerleader”. The cheerleader can double as a “life coach”.  They are so obsessed with showering their athletes with praise and boosting their confidence that they don’t challenge their athletes for fear of making them feel insecure about their abilities.

4.  “The ultimate”. The best coaches can balance these things and more. They offer the following:

a.       ability, knowledge, and experience of the training partner/athlete and;

b.      the patience of a friend while

c.       offering the encouragement of the cheerleader when needed the most 

Too busy for the gym? No problem…I’ll bring the workout to you!

This workout is QUICK, and guaranteed to get a sweat going! The best part of this workout is that NO EQUIPMENT is required. You can do this workout anywhere…It’s perfect for a crazy day/week when you feel like you can’t make it to the gym. Once you are home for the day, you can stay there…but you have to try this workout J

If you have trouble getting motivated to do a workout at home, turn on some music! Turn on your favorite music, and go after it! I enjoy listening to a variety of the Pandora workout stations, Pop and Hip Hop Power Workout Stations is probably my favorite! At least you can listen to something enjoyable while your body suffers!

Workout:

50 seconds-10seconds rest:

High Knees

Jumping Jacks

Alt. Lunges

25 Squats+5 push ups

20 Squats+10 push ups

15 Squats+ 15 push ups

10 Squats+20 push ups

5 Squats+25 push ups

45 seonds-15 seconds rest:

High Knees

Jumping Jacks

Alternating Lunges

25 bicycle crunches (ea. Leg)+5 leg lifts

20 bicycle crunch+10 leg lifts

15 bicycle+15 leg lifts

10 bicycle+20 leg lifts

5 bicycle+25 leg lifts

30 seconds-10 seconds rest

High Knees

Jumping Jacks

Alternating Lunges

25 Sit ups+5 frog kicks

20 sit ups+ 10 frog kicks

15 sit ups + 15 frog kicks

10 sit ups+20 frog kicks

5 sit ups +25 frog kicks

Give it a TRI Thursday: Runner's Edition

Calling all runners? Give this  Basic Aerobic Running Test a TRI!

Warm Up:

20min at easy/moderate effort, soft surface if possible, include drills + Stride outs.

Main Set:

17min @ a set heart rate 2-5bpm lower than predicted LT heart rate,

use the first 2 min to get up to the correct heart rate then measure distance covered in the 15min over a flat course.

Remember to record distance and the heart rate it was done at.

Warm down with remaining time.

Four reasons training “just to finish” is a bad idea

It’s not uncommon for one to hear people say that they “just want to finish” their race whether it’s a triathlon, marathon, or even a 5 km.  If someone is working with a coach, training to “just finish” is a waste of money and here’s why:

1)   A good coach should be able to estimate your times based on training to give you three reasonable time goals:

a.      worst case scenario time

b.     most likely achievable time

c.      best case scenario time

Now these times certainly won’t be exact but a reasonable range should be expected +/- 10%. 

2)   “Just finishing” removes accountability for everyone involved.  It removes accountability for the coach because they don’t have to make any real effort to train you to your full potential and as long as you finish…they’ve done their job. It removes accountability from the athlete.  If there isn’t a time goal, you can skip training if you feel like it because just finishing is enough. Why do a hard workout if you don’t really have to?

3)   Even if you are trying to just beat the time cap at an Ironman or marathon, you KNOW what that time is.  To beat the time cap at an Ironman, you could set the goals of a 2h swim, 8h bike, and a 7h marathon.  You are STILL setting time goals. IF those are your goals then you can structure your training plan accordingly.  When you have that discussion with your coach, you should frame it in such a way that they prepare you for a 7h marathon, for example. 

4)   If you have an honest discussion about a time goal, you will quickly realize that you can do more than “just finish” and still enjoy the race and training along the way.

Now is the time of year to think about next season and where you need to make improvements to accomplish those time goals!