My Yoga Playlist

You crazy spin instructors, don’t mistaken this playlist for spin because you’ll put your class to sleep! ha ha

Deux

This week’s playlist is basically the same as last week’s (sorry, if you were hoping to discover new jams), but my intent was to build off of last week’s class, which I added a new intro that was longer that led right into jumps after the warm-up. 

Building a better you is the first step to building a better world…

This speaks for itself… LOL!

Building Your Energy Systems

One of my favorite resources when it comes to the science of training and nutrition is Core Performance.  They do a really good job of explaining the science behind why we do what we do as athletes, training professionals, and regular gym-goers.

For a while, I’ve been on this rant about high-intensity training versus steady-state cardio.  You will NEVER find me running outdoors (unless it’s for my dog, of course), or just steady-state anything on any equipment.  The most effective training is interval training.  We obviously want to make the most out of everything we do (well, at least I do), so why not capitalize on the time while you’re training and work on building your lactate threshold… lactate whhaaat?!?!

Below, Core Performance lists the different energy systems that are important for us to build:

1.Lactate threshold – This is your capacity to do high-intensity work for up to 3 minutes. The ESD unit of your training program is a form of interval training in which you will alternate between periods of intense exercise with less strenuous periods.

2.Lactate power – This is your body’s ability to do high-level work for periods of up to 12 seconds.

3.Aerobic system – The ability to work beyond 3 minutes and help you recover from your bouts with the lactate threshold. For instance, if you’re sprinting up hills and walking down, you’re using the lactate system on the way up and the aerobic system on the way down. In this case, the aerobic system enhances your recovery from these intense bursts of energy.

These are dependent on the types of activities you do and to what capacity they can elevate your heart rate, because it all boils down to science, right guys?!  Calorie burned > Calorie intake  — and the most effective way to increase your calorie burn is increasing your heart rate!  DUH!

So here are some activities (excerpt from Core Performance site) that correspond with the different energy systems mentioned above:

Level 1

Level 1 focuses on steady-state aerobic work. Aerobic simply means that your body will use oxygen to provide a steady and consistent, low level of energy for a long time, without building up any waste products in the body that hinder performance.  A good rule of thumb for level 1 is that you should be able to carry on a conversation when you are in the aerobic zone. Some of the best activities for level 1 are:

■ Outdoors: Brisk walking, walking up hills, biking, swimming, rowing

■ Indoors: Biking, treadmill climbing/walking, elliptical trainer, Airdyne

Level 2

Level 2 will introduce interval training by mixing moderate intensity (heart rate zone # 1) with bouts of Level 1 easy-intensity aerobic work to allow you to catch your breath and recover from the slightly more intense intervals.  You’ll know you’ve reached Level 2 moderate intensity if you would find it difficult to carry on a conversation. You could, but you wouldn’t be able to say much more than a couple of words at a time. Some of the best activities for Level 2 are:

■ Outdoors: Running-to-jogging/walking, jogging-to-walking

■ Indoors: Bike, elliptical trainer. treadmill, stair climbers, Airdyne

Level 3

In Level 3 you will work harder, performing intervals that include time spent in heart rate zone # 2. The times and rest intervals both decrease. Don’t be intimidated by more intense work; you’ll be ready for it. In fact, you will be looking for a greater challenge. Some of the best activities for Level 3 are:

■ Outdoors: Running-to-jogging/walking, jogging-to-walking

■ Indoors: Bike, elliptical trainer. treadmill, stair climbers, Airdyne

Level 4

Level 4 is the shortest of the intervals, increasing your heart rate to the highest zone (zone # 3). It requires mobility, stability and strength. At this level you will ride, run, or climb as hard as possible for between 10 and 30 seconds. In order to get the most out of Level 4, you’ll need to pack as much power and energy into these segments as possible.

Some of the best activities for Level 4 are:

■ Sprinting (flat or uphill)

■ Shuttle runs (5 yards and back, 10 yards and back, 15 yards and back)

■ Bicycle intervals (or take my spin class, hahaha)

The rest of this article can be found here.

So cardio it up, my friends, but cardio wisely!!!

Snowboardin’ Prep Workout

Some of you who know me know I LOVE snowboardin’ though this season has been pretty shitty given the lack of snow.  Living in New England, there isn’t much to look forward to when the winter comes around, except for snowboarding so it gets me through the terrible, frigid season.  However, I have to say, Mother Nature, WTF?!?! this year??? 

Every year, around the winter time, I get into lots and lots of lower-body conditioning to prep for snowboarding season, and one of my fave exercises are lunges and squats.  Here is a variation of the hack squat machine that I do at least once a week, and every time, my butt is sore for days!  Give it a try…

My technique for doing these is of course, ALWAYS do a dynamic warm-up first.  Here’s my weight/rep sets with 1-2 mins break in between (using 25 lbs plates):

#1: 50 lbs/15 reps

#2: 100 lbs/ 12 reps

#3: 150 lbs/10 reps

#4: 200 lbs/6-8 reps

#5: 250 lbs/4-6 reps

#6: 100 lbs/max rep

If you really wanna kick it up a notch, do 1 min. jump ropes in between each set. 

Now to really get you goin’, peep this promo video of the USC Ski & Snowboard Team … makes me want to go back to college!  (Skip to about 3:00 to really see the action)

I hate techno…

… and the only time I’ll ever play it is during a spin class… cuz it’s gets tha people goin’!

Due to high demand, I’m bringing back the progression ride.  This is week 1, and with each week, we’ll build up to a longer and more challenging ride (as if it isn’t already in 45 minutes).

 

 

 

 

 

 

 

It is better to have to explain why you failed than it is to explain why you never even tried…

 

Wallin’!!! Stretches for Lower Body

in Jim Jones’ voice, we WALLIN’!!! ha ha

we stay fly no lie and you know this… hips and thighs, oh my, stay focused…

 

As some of you already know, I’m a huge advocate of stretching and movement prep.  With all the intense training we do , it’s VERY important to take time to stretch.  Here are some of my faves specifically for lower body, so you cyclists, spinners, runners out there… hear me out and give these stretches a shot.  All you need is a wall.

 

It’s Not Where You Start…

… or even the path you’ve taken up to this point that matters.  Where you go tomorrow and where you finish is.

This week’s ride was a step back from last week’s.  A lot of more sprints and jump drills, and less hills.  I <3 Frank Ocean!

Kriss Kross Will Make Ya… JUMP JUMP

I am OBSESSED with jump roping.  It’s actually a whole lot harder than it looks, and when we’re talking about cardio, jump roping will crush the treadmill anyday!  The key to jump roping is having the length of the rope to match your height.  I think people sometimes use a generic jump rope that’s always too long for them, and ends up requiring more effort than necessary…

Here’s a website that offers tips on measuring out your rope (just click)

So peep this video of a Nike Commercial… there’s a clip in there of Jamie Len, the Jumprope Queen.  She kills its!!!

 

And here’s another one of just her doing some crazy tricks… one day, I’ll get this down.

 

And another jump rope commercial by Nike…

 

Inspired yet???

Progression Ride IV

This was week 4 – final, creme de la creme ride.  The last three weeks built up to this final crazy ride that lasted nearly an hour, and when I say an hour, I mean an intense, non-stop hour of cray cray!  I added TWO extra songs on a heavy hill and an additional sprint song. 

I can accept failure – everyone fails at something.  But I can’t accept not trying.