Short on time??? Cardio-Strength is Key

Most people have a difficult time scheduling workout sessions into their busy lives.  Student-athletes are especially pressed for time because of educational, athletic, and social demands placed on them.  To achieve maximum benefit in the least amount of time athletes can utilize a form of training called cardio-strength.  This type of workout is high-paced, high-repetition, light weights, and intense cardio.  This will provide athletes with strength training and cardiovascular training simultaneously.  Many popular workout videos are based on this concept such as p90X, insanity, and Netfit.tv.   This type of training is also beneficial to busy adults and working professionals.  Check back next week to learn proper technique for cardio-strength training.

JUSTIN BEITZEL

As promised, here are a few links describing proper technique for performing some powerlifts.

http://www.bodybuilding.com/exercises/detail/view/name/power-clean-from-blocks

http://www.bodybuilding.com/exercises/detail/view/name/hang-snatch

http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

5 Principles to Success!

Last Night, We had an awesome Fall Makeover Launch and I discussed the 5 principles you must ingrain into your head in order to succeed!

1.  Desire:  What do you want?  Write it down  Ex.  I want to run a 5k and lose 10 lbs in 6 weeks
2.  Belief:  Do I believe I can do it?  Write it down  Ex.  I believe I can
3.  Strategy:  Do you know your resources?  Write it down
 Ex. 
-Get a 6 week training program to run a 5k(plan)
-Buy pair of running shoes
-Fill out nutrition log sheet to make sure I am eating right
-Sleep 7-8 hours per night to recover
-Cross train by doing a group fitness session(Zumba, Bootcamp, indoor cycling, pilates, etc..)
All of the above are tools you need to make your desire come true!
4.  Aligning your Values:  What do you Value more?  Health and wellness or potato chips, candy, and watching tv all day?
If you value the second part of the question more than the first part you will fail at your desire.  You must Value things that will support your desire to Succeed!
5.  Creating Relationships:  Who are your closest friends?  Do they support your desire?  If so, then great; if not then you need to surround yourself around people that want or have the same thing you desire!  This will give you support when you win and celebrate or when you hit an obstacle and need help to overcome it.

So if you understand these 5 principles you will succeed at your desires!  What does Knowledge plus Action equal?  Results!  Want results you must activate these principles in your head and take Action Today!  If you do not start today you will sabotage yourself!

Until Next Time, Reach your Personal Best Everyday!

Carl Comeaux

Powerlifting = Explosiveness

The most beneficial exercises for athletes are those that simulate movements they make when playing there sport.  For football players the power clean simulates the motion of tackling an opposing player.  Additionally, the squat simulates a lineman firing off of the line of scrimmage and blocking an opponent.  A push press is similar to a basketball player jumping up for a rebound with both hands.  To elevate your performance in sports, powerlifting is beneficial because it increases explosiveness.  In sport, an athlete must use their fast-twitch muscles to sprint, jump, shuffle, and squat.  Powerlifting allows the athlete to improve their quickness by increasing their fast-twitch fibers through explosive lifts.  When powerlifting, the athlete should focus on bar speed.  Bar speed is basically moving the bar as fast as possible while staying in control.  To insure they are getting maximum bar speed an athlete must learn the proper technique or they may risk injury.  The most beneficial powerlifting moves are: Power Clean, Split Jerk, Squats, Deadlifts, Clean Pull, and Power Snatch.  Check back in next week for a description on how to properly perform some of these moves.

"An athlete is either getting better or worse, there is no such thing as maintaining"

JUSTIN BEITZEL

Barefooting

The majority of athletes will experience a sprained ankle, broken foot, or arch issue at one point in their career.  The key to avoiding these injuries is the utilization of barefoot running.  The main cause of this injury is derived from the lack of strength in the ankle and foot.  Modern day running shoes are designed so well that they support the foot too well.  This in turn causes the muscles within the foot to weaken because they are being overly supported by the shoe.  To break this cycle and increase strength in the feet and ankles, the athlete should run a half-mile barefoot after their workout.  This can be done outside on a grass field or on an indoor track.  The athlete will see an increase in strength and stability in the feet and ankles.

-Justin Beitzel-   

Recipes

No-Bake Protein Bars

2 cups quick cooking oats

½ cup natural peanut butter

4 scoops whey protein powder ( vanilla or cookies and cream work best)

1 tbsp ground flaxseed

½ cup water

1.      Knead all ingredients in bowl

2.      Line square baking pan with wax paper. Spread dough into pan using a spatula

3.      Freeze for 30 mins

4.      Remove and cut into bars

Nutrition facts: calories 230, fat 10, sat fat 2, sodium 20, carbs 21, fiber 4, sugars 3, protein 15, iron 2

Hope you enjoy this quick and easy snack!

Lisa

Important Training Tips:

Half Marathon Training

Important Training Tips:

Shoes:
Treat your feet to a good pair of running shoes . Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and size. Go to a local store that specializes in running to find the best shoes for your feet.

NUTRITION:
Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery. Log What you eat when you have good run days and fill full of energy because that is what you are going to want to eat before the race.

Recovery:
Recovery is very important when training. You should NOT run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

Hydration:
On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training. Whether its water or sports drinks, try them out on your training days and see which one works for you. NEVER try something new for the first time on race day.

Avoiding Injury:

Use your non-running days to rest and recover. Most common injuries are in knees and shins. If you feel pain or soreness ice down problem area couple times per day for 15 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Happy Running!!

Lisa

"Good things come slow - especially in distance running."

-Bill Dellinger, University of Oregon coach

Half Marathon Training

Half Marathon Training

Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a half marathon. Learning some of the basics will help you get started.

Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Don’t worry about your distance. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

Once you begin your training It’s a good idea to go ahead and sign up for your race!

 Below is a recommended half marathon training schedule that I have used to prepare for my ½ marathons .This is just the first 10 weeks of training. (There are 35 weeks of training) This schedule assumes you can run 30 minutes without stopping before beginning the schedule.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	2	3	off	2	off	3	off	10
2	2.5	3	off	2	off	4	Rest	11.5
3	2.5	3	off	2.5	off	4	Rest	12
4	2.5	3.5	off	2.5	off	5	Rest	13.5
5	3	3.5	off	3	off	4	Rest	13.5
6	3	3.5	off	3	off	6	Rest	15.5
7	3	4	off	3	off	4	Rest	14
8	3	4	off	3.5	off	8	Rest	18.5
9	3.5	4	off	3.5	off	6	Rest	17
10	3.5	4	off	4	off	8	Rest	19.5

Hope this helps to getting you started on training for your first ½ marathon. Stay tuned for more tips and schedule.

Happy running!!

Lisa

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."

- Unknown

What Are You Putting Into Your Body?

Whole Grain CRAZE      

By Megan Domingue

We all know how important consistent exercise is, but remember what you are putting into your body is just as important as your work-outs!  Anyone who knows me is aware of my love for healthy cooking.   In the last few years you've probably noticed when you go to the store products are claiming to be, “organic”, have “zero trans fats” or “whole wheat”.   I’ve learned to be very careful and read the back of what you’re buying, not everything is as it seems.  I want to share with you things to be aware of when you are grocery shopping. Let’s start with this Whole Grain CRAZE….

Pasta labeled 'made with whole grains' 'durum flour' 'durum wheat' or ‘multigrain’ does not mean that it’s whole grain. I was recently at the store and I was looking at the whole wheat pasta for my vegetable lasagna recipe (yum!)  The first one I picked up was dark in color, and the label included the words ‘whole grain’ but when I looked over the ingredients I found that it was actually a mixture of both refined and whole grains. Look for the words 'whole durum flour' (durum is a type of wheat often used in pasta), '100 percent whole durum wheat' or ‘whole wheat flour.’ If you don’t see the terms ‘whole’ or ‘100 percent’ in front of wheat or durum, the grain has likely been processed and stripped of much of its nutrients. 

Now check out my favorite Vegetable Lasagna recipe:

Ingredients:

·         1 tbsp olive oil

·         1 clove garlic, minced

·         2 shallots, diced

·         1 medium eggplant, diced

·         6 large mushrooms, sliced thin

·         1 6 oz bag of baby spinach

·         1 64 ounce jar prepared or pre-made tomato sauce

·         1 pound wheat lasagna noodles

·         16- 24oz low fat cottage cheese

Preparation:   Preheat the oven to 375 degrees.

Heat the olive oil in a medium frying pan over medium heat. Saute the garlic for two minutes, then add the eggplant, shallots and mushrooms and stir. Cover the frying pan and cook until the eggplant is just tender, about 5 to 7 minutes.  Set aside

In another pan, saute spinach in a tiny bit of olive oil until wilted then salt and pepper to taste.  (You can also use frozen spinach)  Mix spinach and cottage cheese in bowl.

Cover the bottom of a 9x12 inch baking pan with 2 cups of the tomato sauce, and then cover the tomato sauce with 4 or 5 uncooked noodles. Cover this with a thin layer of sauce, and then add the cooked eggplant mixture and another thin layer of sauce. Add another layer of noodles followed by a thin layer of sauce, then the spinach and cottage cheese mixture and another thin layer of sauce. Add the remaining noodles and sauce.  (Topping with Mozzarella cheese is optional)   Cover tightly with foil and bake for 45-50 minutes. Noodles are cooked when they can be pierced with a fork.

6 Questions to determine if a prospective trainer is right for you!

1. What's your experience working with people who have similiar goals to mine?(weight loss, post-rehab, stress relief, muscle gain, maintain, sport conditioning, elderly)  Trainers usually have specific niches; so find one that specializes in your goals.
2. Can I read a couple success stories from past or current clients with similiar goals?  Proof of success stories will make you more confident in your decision to choose trainer.
3. Can I chat with one of your current clients?  They will be honest with you.
4. What kind of style do you have?  Some trainers are Drill Sergeants, others are calm and encouraging.  Both styles are great, but which one will motivate you to reach your personal best?
5. How many times do you reccomend I come in?  Trainer will only know this answer when they review your client information questionnaire, complete a fitness assessment, and talk to you about your goals and timeline.  The trainer is the expert so they should make a reccomendation.
6. How much will it cost?  Rates vary from location and trainer - anywhere from $30 to $300 per hour - but average from $50 to $100. 

Now you are equipped with great questions to bring to your first session when you meet your trainer for the first time.  You should feel automatic connection and a great feeling as soon as you meet them.  If you do not then shop for another trainer.  The connection is very important since you will be meeting with them 2-4 times per week! 

Until Next Time, reach your PERSONAL BEST!

Carl Comeaux

10 Tips to get maximum benefit from your training sessions!

1. Stop talking and start working:  Although a little back and forth builds rapport and keeps things lively, a constant stream of small talk can be harmful - particuarly when you're both distracted from your efforts, timing, and form.
2. Show up 10 minutes early:  Complete your warm up before your training session starts.  This will allow the trainer to go right into the program they have ready for you.
3. Respect small breaks:  There is a reason why trainers keep breaks minimal.  They want your heart rate in a cardio zone to burn maximum calories in least amount of time.  Everything the trainer does has a purpose to it!
4. Develop better eating habits:  This will get you seeing results faster and you will perform so much better in your sessions.  I'm not saying to overwhelm yourself by going from eating horrible to perfect.  Start by using 80/20 rule (eat clean 80% of time and cheat 20% of time), also start with 5 smaller meals per day and drinking enough water to stay hydrated.  Try those tips for a few weeks and master them, then ask your trainer for a couple more healthy eating habits you can adopt.
5. Follow your program:  Most likely you will be seeing your trainer 2-4 times per week; so they will tell you what to do on the other days you are not with them.  There is a reason why you need to do those extra workouts; do not skip out on them! 
6. Be open minded:  Your trainer will show you new exercises on a regular basis; do not think you can't do it because if they have faith in you that you can then trust them.  They will modify if they see you can't complete proper form and position.  Have fun learning new exercises and new sequences! 
7. Trust your Trainer at LiveFit 7:  Your trainer has a college degree, national certification, and usually some specialty certifications with plenty of experience.  They are very focused on keeping you safe and making sure you are on the path to reaching your goals! 
8. Sleep Tight:  In order to recover your body from the day you must sleep 7-8 hours/night.  This is so important to your performance in each session and throughout your day.
9. Don't be shy:  Your trainer knows your strong points and weaknesses, but if you have a question or concern about anything make sure to talk to them about it.  This will keep you on the right track to succeed. 
10. 100% Effort in each workout:  If you really want to Transform your mind and body and change your life forever you must put some effort into your workouts.  More Effort = Faster Results!

I hope this helps you get maximum benefit from your training sessions!  Please feel free to comment if you have any questions!

Until next time, reach your PERSONAL BEST! 

Carl Comeaux

Maximize your Spiritual Energy!

I know you are following all the action steps to get maximum Physical and Mental Energy from my last 2 blogs.  Now I am going to hit on action steps to spiritual energy!
Spiritual Energy is the most important energy someone can have.  We all need God in our life to fulfill us!  Without God, we are relying on ourselves which can be disasterous!  So follow these steps to gain spiritual energy that will fulfill your life!

1. Spend first 30 minutes of day in Bible: I started a devotional called "The Message" and it helps me with my relationship with Christ.


2. Pray and ask thanks at each meal of day.

3. Find someone in your church you look up to as a Spiritual Leader and start meeting up once per week for a hour to discuss personal successes and obsacles of week and enjoy fellowship. Use person as accountability partner!

4. Find a church with great fellowship, programs and leaders!  This has helped me grow as a Christian.

4. Give one hour per week to visit or help an assisted living home, shelters, or any non-profit organization that needs help.  The more you give the more you will receive : )

So now you have the road map to maximum energy!

"Physically, Mentally, and Spiritually Charged people will be living their best life!"  So if you are ready to start living your best life, I reccomend you follow the action steps within each energy to give you maximum energy which will allow you to:

• Lose Weight
• Feel Energized and Happy
• Decrease body and mind pain
• Fill your heart with holy spirit
• Create a positive outlook on life
• Grow into a stronger person

Remember you cannot read this and reap the benefits above!  You must take action and walk the walk!

Until next time, reach your personal best!

Carl Comeaux

Beginner Workout

It is true that 70% of people who start an exercise program drop out within the first 2 to 3 months! I do not want you to be one of those peopel!!! Here is a great beginner workout for you to do if you have been out of the game for a while. Find the perfect time during your day to come to the gym where you can make it a habit and part of your every day routine. I suggest coming in the mornings before work, school or any other obligations so that no obstacles creep up on you throughout the day and keep  you from the gym! I promise you will have more energy and feel so much better if you make it a habit! Try this machine workout and depending on ow you feel pump up the volume from there!

Do 1 set of 20 reps on each machine. If you are feeling great do the cardio moves in between to keep that heartrate up!

Vertical Press
Jumping Jacks
Leg Extention
Butt Kicks
Rear Delts
Jump Squats
Prone Leg Curls
Moutain Climbers
Lat Pull Down
Burpees

If this is too easy for you, next time either increase the weight or do 2 sets! If you are still feeling good then jump on a cardio machine at the end to finish off those last calories! The only way to lose weight is to burn more calories then you are taking in so make sure you are eating right as well as exercising!  Have a great workout!!

Sarah