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Monday, March 25, 2013

It's Time To Train & Fuel For Bikinis, Briefs, Fun & Sun!

Summer is upon us, it's time to kick your training & fueling plan into high gear to get you swimsuit ready with this beach body plan. This plan is about training & fueling like an athlete, a long term maintainable lifestyle. You should always be training & fueling year round, but at certain times of the year it's important to have more discipline in your healthy lifestyle so that you are improving your athleticism for the long term. This summer you are going to be so happy, healthy, & HOT in your bikini or briefs!

Love Your Bikini or Briefs Body For Summer!
(Healthy Food + Fat Burning & Toning Workout Plan 5-6 days a week) x Repeat = Beach Body

Fueling Plan 
It's not about dieting or eliminating foods it's about loading up on healthy nutritional foods that are going to fuel your body.

1. Fuel lean muscle mass
2. Fuel your workouts
3. Fuel your metabolism
4. Fuel fat burning
5. Fuel your recovery

It's time to get rid of all the calorically dense & low nutrition food. Most foods that are in the center of the store are not food, they are food like substances loaded with chemicals. These foods are chemically designed to addict you & make you feel good for the moment, but not give you the nutritional value your body craves to live a happy healthy lifestyle. You have to bring the healthy in, in order to get the unhealthy out. It's time to load up on nutritionally dense food. I'm talking about real food, not food like substances. You body is designed to be an athletic machine so let's give it what it needs to get to the goal.

1. Fruit
2. Vegetables
3. Healthy Grains
4. Lean Proteins
5. Healthy Fats

It's about intaking healthy, nutritionally dense calories. These are the foods that are going to give you satiety, change your body, make you athletic, & keep you healthy. I'm talking healthy & athletic inside & out, from your organs, arteries, muscles, body fat, to your skin, hair, energy, & healthy glow. This is how you start getting away from cycles of gaining & losing to instead start living a healthy lifestyle & having an athletic body. It's time to start fueling like an athlete as a lifestyle.

1. Clean out the unhealthy, nutritionally empty, calorically dense food & food like substances in your kitchen.
2. Go to the grocery store & load up on a variety of healthy foods that you like to eat. DO NOT buy healthy food that you don't like to eat, but think you SHOULD eat. If you dread eating it you aren't going to stick to the plan. Buy healthy food that you WANT to eat.
3. Keep meals simple, easy, & flavorful.
4. Start learning & adding to your cooking skills.

Training Plan 
You can't just fuel like an athlete you have to train like an athlete. The body & lifestyle of an athlete comes from training & fueling like one. There is being active, working out, exercising, & then there is being on a training plan that is going to completely change your body. An athletic training plan.

1. Burns fat
2. Builds muscle
3. Strengthens your tendons, ligaments, bones
4. Increases your metabolism, resting metabolic rate
5. Makes you symmetrical
6. Protects you from injury
8. Decreases your resting heart rate
9. Strengthens your heart
10. Increases your mental & physical toughness

It's important to burn fat while toning your entire body to be swimsuit ready for summer, & this workout does both! This workout targets and tones your abs, back, shoulders, chest, & legs so that nothing is spilling over or pouring out of you bikini or briefs. Start your plan now to be athletic, lean, toned, happy, & healthy by summer!

When you do this workout you want to keep a fast pace and high intensity to ensure that you are burning fat while you are toning. Go from one set to the next with just enough time to let your heart rate drop from a high rate to a medium rate before beginning the next exercise. Your heart rate will go up during each exercise, but it doesn't have to stay at that high intensity the entire workout, allow your heart rate to drop between sets. The more you preform this workout, the faster your pace will become, & the more fat you will burn! Add in more variety of exercises into the format to keep your workouts fun & challenging.

Your Beach Body Workout!
Go Through Entire Circuit 5 Times:
1. Narrow Barbell Row - 15 repetitions
2. Squat & Press - 15 repetitions
3. Hamstring Curl - 15-25 repetitions
4. Kettleball Ab Twist 30 repetitions
5. Sprint - 30 seconds

Your Weekly Training Plan

1. Set a workout schedule
2. Stick to your schedule
3. You only have a few weeks until summer, NO excuses, get your mind right, focus on your goal & SWEAT! Bikinis, Briefs, Fun, & Sun!

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

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Friday, March 22, 2013

Running A Half Marathon Has A Healthy Impact On The Family Team

Chase & Hunter, my twin nephews, Hunter wants to be a runner like his Mommy & Aunt Danielle

My Philosophy In Taking on The Challenge of a Half Marathon
1. I believe in personal evolution, ascension, & the healthy impact it has. 
2. Life is a team sport, in a world of challenges teammates take on the challenge with you. This gives you the opportunity to have a healthy impact on each other's lives.

During my half marathon training plan I would show up at my sister Alicia's 1x a week to be greeted by my twin nephews. Chase would make me works of art that I could hang on my fridge, I would play with them, chat with them, & talk to them about Mommy & Aunt Danielle's training plan. They soon were asking me "Did you eat your gu? It gives you energy?" or "Don't forget to hydrate Aunt Danielle." The best was when little Hunter got his fitness gear on & said, "I want to be a runner to." This was a surprising happy & healthy impact on our family team, that filled my heart with love & made me even more inspired to run this half marathon.

Half Marathon Race Day Tips:

1. The week prior to the race workout to stay active, but avoid being sore & pushing your limits.
2. Hydrate & fuel up the day before & the morning of the race. You will be running the race on the fuel & hydration from the day before & morning of.
3. Warm up & stretch prior to the race.
4. Take gu packets with you to refuel at mile 5-6 & mile 9-10. Based on your pace you should use atleast 1 gu packet for each hour running. 
5. Wear form fitting clothes & synthetic material. Take the layers off as you warm up, gloves & a headband are essential for winter time. We were very lucky to have people cheering us on who grabbed our extra layers around mile 8 so that we didn't have to run with the extra weight or carry the extra layers.
6. After the race eat a healthy meal, hydrate the rest of the day. Use a foam roller to roll out the knots & help with recovery.
7. Take the next day off of training to let your body fully recover.

What I Loved About Running The Half Marathon:

1. The snow falling as the start line as the cannon fires.
2. Game day energy.
3. Being removed from modern life to clear my mind & reset my energy.
4. Running along the river in the early morning.
5. I was just as inspired by the talented runners as I was by the physically challenged runners.
6. Dancing while running at the random music spots along the run.
7. The variety of fun running outfits, colors, & t-shirts devoting their runs to lost loved ones.
8. The people we love cheering us on, making signs, running us in, waiting for us at the finish line.
9. Reaching new levels physically & mentally, preparing me better for the sport of life.
10. Pushing my sister to run her first 10K with me 6 years ago, since then her running 10 1/2 marathons on her own & a full marathon, & then teaming back up to run my first 1/2 marathon. Around mile 11-13 I was getting tired & instead of my sister slowing down to my pace, she was my ally in ascension. She reached back grabbed my hand & pulled me up to her pace, "Let's go Danielle we got this!"
11. Throwing my arms up, crossing the finish line, & feeling like a champion.

Don't be fooled it looks like I crossed the finish line first, but my sister runs at a faster pace than me. She knows I'm a sprinter, so she cheered me on as I crossed the finish line. The finish line was a full circle moment, it was about the entire journey & experience sweating together as a team to get there together and being allies in ascension. After the race we talked about the healthy impact running races has on our family team. We hope one day little Chase & Hunter would be running with us & my future little athletes. #HealthyImpact

My Half Marathon Training Plan

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

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Friday, March 01, 2013

Training Plan For First 1/2 Marathon

Runner's Equipment.

People ask me all the time how I stay motivated to workout & eat healthy, one of my biggest motivators in the goal of leading a healthy lifestyle is taking on new fitness challenges. My latest fitness adventure is taking on a 1/2 marathon, 13.1 miles. My sister Alicia & I setup a 10 week 1/2 marathon training program to be ready, we are currently 2 weeks out & 2 runs out from race day. PREPARE. PLAN. PREFORM. PREVAIL.

Fitness Goal
My goal was to stay athletic, lean & toned (keep my current lean muscle mass), & be able to add a half marathon, 13.1 miles, to my list of fitness adventures.

Designing a 1/2 Marathon Training Plan For The Athlete
In putting together a plan I considered several things:
1. I am lean & toned, have fast twitch muscle fibers, my body was built for speed, sprinting, power, & explosiveness.
2. Therefore I am NOT a natural long distance runner: slow twitch muscle fibers, endurance athlete, & lower lean muscle mass.
3. I am not an avid runner.
4. I love the challenge of designing a plan that will match my body type to my goals & achieve 13.1 miles!

At the gym one day my sister, Alicia, forgot her gym shoes. I took mine off & trained clients in my socks. At the end of her workout she gave me sweaty warm gym shoes to put back on to finish up my work day. Moral: When you hit an obstacle adjust the plan to get to the goal. Life is a team sport, invest in those that invest back in you, when your sister doesn't have you give her yours.

1/2 Marathon Training Plan
1. I got a coach & teammate that was a natural runner, who had run ten 1/2 marathons & 1 full marathon, who paces faster than me, & who I was excited to spend 1-2 hours running & talking with each week for 10 weeks. I was confident in her abilities: to be disciplined, positive, fun, determined, have the course mapped out, lead on running days, push me past my limit, motivate me to push myself further, would NEVER quit, & show up ready to sweat every week. I knew I needed someone that I would trust to lead the way & you have to be a BIG BOSS for me to let you take the lead....I was thankful & happy to be on #TeamAlicia & take the back seat. Alicia helped push me PAST my running limits.
Suggested Runners Equipment: Alicia's GPS watch was clutch!

2. Fueling For Runs: The day before I would fuel & hydrate all day. I would wake up early on run days & eat 2 hours prior to my run along with a full bottle of water, caffeine 30 minutes pre run, energy goo 1/2 way through runs that were 8 miles & longer, & protein shake immediately post run. I'm a big believer in training & fueling like an athlete consistently.

3. During the week I would do 4 High Intensity Interval Training workouts that lasted no longer than 1 hour. This is a combination of resistance training & cardio, where your heart rate goes up to 65-85% of your maximum heart rate. High intensity Circuit training is one of the best ways to increase cardiovascular endurance, stay athletic, & burn fat. This is where I took the lead for Alicia, she came to the gym & trained with me 2 days a week. She showed up every week ready to train & she let me push her PAST her limits. Alicia also got on my fueling plan at the same time, the results are her losing 2 clothes sizes in 8 weeks, she should be down 3 sizes by race day. Alicia's goal was different she had already accomplished 13.1 miles so she used the sweat training plan of training & fueling like an athlete to become lighter, leaner, smaller, & faster. In 12 weeks she will have lowered her body fat %, lost weight & inches, & became smaller losing 3 clothes sizes. In becoming lighter & leaner she has become faster as a runner adding to her natural running talent.

1/2 Marathon Running Plan 
One long run each weekend
Week 1: 6 miles
Week 2: 7miles
Week 3: 8miles
Week 4: 9miles
Week 5: recovery
Week 6: 11 miles
Week 7: 12 miles
Week 8:  13 miles
Week 9: 14 miles
Week 10: 6 mile, taper week
Week 11: Race Day 13.1 miles, this week in the gym keep same training schedule but no strenuous weight training. The goal is to be active but sore is not the goal

1/2 Marathon Flexibility Obstacles
Immediately my hips were getting so tight at 6 miles & beyond that point. My endurance was fine, but my hips were locking up making it painful to finish the runs. There was no way that I was going to make it to 13.1 miles if I didn't fix this problem. I had the will & training to get there, but my body was locking up. I immediately got my foam roller out & put a plan together to increase my IT band, hip, & back flexibility. The first 4 weeks I used the roller 5 days a week for 5 minutes post every workout. Additionally I spent more time warming up & then rolling out prior to my run. After 4 weeks my hip, IT band, & hip flexibility improved & I only used the roller as needed to workout knots. I worked through the obstacle & was on my way to get to my goal of 13.1.

This part, the plan is the work & the sweat & the build up to game day. Game day is the moment the journey comes full circle & the moment that fills up your heart & takes your breath away. I'm getting amped up for GAME DAY!

Get motivated & pick your 1/2 marathon to run! Life is a sport, train & fuel like an athlete, get in the game, & play to win. 

I believe in healthy relationships, a healthy lifestyle, & having a healthy impact on peoples lives. Race day is 2 weeks out, can't wait to share the experience with my sister that I'm thankful for. Invest in healthy relationships & healthy habits in your life...It's always a return on investment! #MOTIVATION #RESPECT

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

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