Bicycle Your Way To Great Abs
Article post: Prettyhardwork.com
My top ab exercise is a bicycle crunch done with legs in a table top position: Lying on your back, position knees directly above your hips (table top position). Hands behind your head, elbows open lift your shoulder blades off the mat, this is start position. Lift and twist right shoulder towards left hip at the same time extending your right leg, the left leg remains at table top position. Return back to start position and hold then lift and twist left shoulder up and over towards right hip, extending left leg. Repeat slowly 8 times per side, then quickly for and additional 8.
Remember to maintain tabletop position; when one leg moves the other is completely still. Keep your lower back connected to the mat and your abdominals engaged. Avoid pulling on your head/neck, instead use your abdominals to lift and lower. To make this exercise less intense extend leg towards the ceiling and to make it more intense extend the leg parallel to to mat.
Keri Cawthorne, Owner, Iron Mountain Movement
How To Choose Your Running Training Plan
Article post: Theuglyfinish.com
When we chose the running training plan we used for our half marathon training we looked at a number of different options. Most of them were similar, but a few fit our schedule and goals better than others. For example, we felt more comfortable actually running 13.1 miles prior to race day. So, the plan we chose scheduled that distance toward the end of the program.
There are many factors to consider when choosing a plan that is right for you. But, the most important decision you make is the decision to stick to the plan you choose. Learn from our experts how to choose the right running training plan for you and then execute it.
Where Preparation Meets Progress
Using a running training plan for your routine and your race preparation will not only make your workouts more organized, it will help keep your life a little less chaotic. It is also a simple way to track your weekly mileage and progression and to spot any training mistakes.
With so many training plans available it is easy to become overwhelmed with what to look for. Choose a program geared toward your level of running (beginner, intermediate or advanced), and that is specific to your training goal or race distance. Week 1 of the training program should be at a training level at which you are comfortable running. A well balanced training plan will include cross-training activities as well as strength and core training. Don’t forget that rest days are part of your training plan.
Keri Cawthorne, Owner Iron Mountain Movement
How to Set Your Running Pace
Article post: uglyfinish.com
Keri Cawthorne from Iron Mountain Movement has shared her advice with us on how to set your running pace. Apply the following tips to your long distance training to make your last mile your fastest one.
How to Set Your running Pace
When it comes to setting your running pace for distance training, keep your pace realistic. Select a pace that is comfortable to run at, it shouldn’t be a struggle to maintain and even if you run alone, you should be able to maintain a conversation. Your pace should change depending on the distance that you are running as well as the type of training that you are doing.
Save your speed training for your shorter distances or track work. Speed training is just as important as logging distance mileage; if you want to run faster, you need to train faster. Speed training should only be done after a comprehensive warm-up, and should be followed by a complete cool-down as well as stretch. You shouldn’t feel like you need to spend the rest of the day on the couch after a speed session, but you should feel like you have had a good workout.
Incorporate interval training to improve your cardio into one of your weekly runs by adding hills. Focus on shortening your stride and keeping your heart rate consistent as you climb so that you save something for the other side of the hill.
When it comes to tracking your mileage and pace, invest in a good watch with gps as well as heart rate capabilities. And if you don’t want to break the bank, check out many of the apps available for your smartphone.
Mental Preparation for a Half Marathon
Article post: uglyfinish.com
We have all heard the saying, “mind over matter”. This rings true when preparing for a long distance race… as long as you arrive prepared. We can run with confidence when we take the appropriate steps to get there, one run at a time.
Long distance training is as much about mental preparation as it is about physical preparation. Learn how to train for a half marathon, both physically and mentally so that you feel both confident and prepared on race day.
Mentally Training for a Half Marathon
Being both physically and mentally prepared for a long distance race will set you up for success. Check out this list of training tips to see if you’re on the right track toward the finish line.
- Have a training plan and stick to it.
- Add time increases of no more than 10% to your weekly long run.
- A sample training week should consist of 2 to 3 30-minute short runs, of varying intensity and surfaces, plus 1 long run. Try to spread your runs out over the course of the week.
- Train how you plan to run. You never want to try something new on race day, so take time to experiment with electrolyte replacement and different fuel sources over the course of your training. Keep track of how each run felt in a running journal.
- Resting is a part of training. Schedule rest days into your training plan, especially the day following your weekly long run.
- Pain is a warning sign from the body that should not be ignored. Deal with aches, pains and injuries promptly and don’t get discouraged. Freeze a Styrofoam cup of water; ice any areas that feel tender after each run. As the ice melts, peel back the cup, by the end of your training it will look like a medal from your war wounds.
- Run or drive the race route before race day. Knowing what and when to expect it will increase your confidence and your race day experience.
- The night before your race, lay all of your running gear out as well packing a bag with a change of clothes for after the race. Attach your race bib and timing chip, so all you have to do in the morning is get dressed, eat and run.
- Don’t let your nerves get the best of you. It is easy to get caught up in the crowd and head out to quickly at the start of the race.
Stick to your plan and running pace, breathe and enjoy the day.
Keri Cawthorne, Owner, Iron Mountain Movement
Running Tips for the Approaching Race Season
Article post: 5km tours
As the weather begins to break and race season approaches, it’s time to make that transition from the treadmill back to outdoor training. Whether you’re training for a 5K, Half Marathon, or Marathon, being prepared for the training season will help you get off to a smooth start. Following you will find a few excellent running tips from our expert contributor on what to do to prepare for the longer runs ahead.
Running Tips for Getting Out of the Gym and Onto the Pavement
Keep your gym shoes for the gym and invest in a professionally fit pair of running shoes.
Start the running season off with a fresh start and keep track of your miles, runners should be good for 3-6 months depending on your stature and running frequency. Many hip, knee and ankle issues can be resolved with new runners and by keeping your shoes sport specific will give them a longer life.
Start off slow.
The transition from treadmill to road is not always seamless. The road does not move, and your body will need to adjust to that. When you are ready to add mileage do so by adding no more than 10% a week to your long run. Remember that a run should consist of 2-3 short runs where you can work on speed, hills and tempo and 1 long run where you accumulate time and distance.
Just because it is nice outside, don’t forget to cross train.
As a runner there are many benefits to cross training which include; improvement of cardiovascular fitness, helping maintain muscle balance and reducing the chance of injury. Try a non impact form of cardio cross training such as taking a spin class or pool running, strength train your entire body, core train and don’t forget to stretch, stretch, stretch.
Celebrate the nice weather and freshen up your running attire.
Buy a new running top and new socks. Don’t forget to replace your sunscreen and update your running playlist!
Keri Cawthorne, Owner, Iron Mountain Movement
Strong Core, Strong Body
Article post: 5Ktours.com
Our core muscle group is what supports our entire body. Maintaining a strong core is essential for the proper form and strength it takes to perform movement correctly. Without engaging your core muscles we overwork our other muscles and joints in our body, risking possible injury.
Learn why strengthening our core muscle group is so important and try using a few of these exercises from our expert contributors to keep your training effective.
Strong Core, Strong Body
To have a strong core you need to strengthen surrounding and opposing muscle groups including shoulders, back, abdominal muscles as well as the gluteal area. Exercises that I recommend include: planks (side plank as well as prone), bicycle crunches, Pilates exercises, back extension exercises (alternating arm-and-leg superman and superman) push-ups as well as squats and lunges. Focus on quality of the exercises over quantity done.
Core training can be done 4-5x/week as either a complete workout or added to the end of an cardio or strength training session. I also recommend clients work to work on their posture hourly; standing tall with a neutral spine and practice engaging abdominal muscles (imagine you are zipping up a snug pair of jeans and as you are fastening the button pull your abdominal muscles in and up). Work on core stability while you work and sit on a stability ball instead of a chair.
Keri Cawthorne, Owner, Iron Mountain Movement
Energizer Night Race Vancouver: Top finishers
Article Post: National Post.com November 23, 2011
The Energizer Night Race (5K and 10K) held on Nov. 12 in Vancouver’s Stanley Park was the final race in Canada’s first series of these popular evening races. Top finishers and their times from both distances are below, and we salute you!
5K
Male Top 3 Overall
1. Brent Limbeek, 18:27.92
2. Matt Meffan, 18:50.19
3. Laurent De Weck, 19:01.58
Female Top 3 Overall
1. Chantal Mathieu, 18:58.25
2. Angela Hammond, 18:58.88
3. Daisy Laforce, 20:26.09
Male Under 20
1. Duncan Grainger, 19:26.02
2. Jonah Smith, 25:45.33
3. Sean Vanderluit, 28:01.18
Female Under 20
1. Kate Pickering, 23:18.03
2. Kiah Wheeler, 25:23.89
3. Courtney Milligan, 25:24.66
Male 20-29
1. Sean Wheeler, 21:58.42
2. Rafal Matuszewski, 22:23.03
3. Marvin Ng, 22:26.89
Female 20-29
1. Sue Safadi, 20:47.50
2. Danielle Jarvis, 26:05.84
3. Glorianna Anderson, 26:53.49
Male 30-39
1. Andy Bienefeld, 19:01.65
2. Dave Stirling, 19:37.72
3. Michael Geary, 20:24.26
Female 30-39
1. Jill MacKinnon, 22:29.44
2. Nicole Housley, 25:04.62
3. Christine Smith, 27:22.61
Male 40-49
1. Duncan Wood, 19:40.50
2. Brendan Farrelly, 21:44.60
3. Martin Cross, 22:10.36
Female 40-49
1. Keri Cawthorne, 25:26.15
2. Sandra Verschuur, 25:59.59
3. Beverley O’Neil, 26:26.91
Male 50-59
1. Gordon Flett, 20:49.70
2. Colin McLean, 20:54.31
3. Bill Chang, 22:25.17
Female 50-59
1. Darcey Dalzell Wood, 29:02.95
2. Sybil Henteleff, 29:09.23
3. Anne Vanidour, 30:05.27
Male 60-69
1. Dave Reid, 31:23.34
2. Pete Emmett, 31:42.20
3. John Lowe, 32:37.15
Female 60-69
1. Edna Mathews, 30:42.79
2. Marnie Mitchell, 33:42.85
3. Kelli Buchanan, 34:28.03
The Best-Rated Women’s Waterproof Running Jacket
Article post: TypeF.com
If you’re a die-hard runner, nothing can ruin your trailblazing workout like not being prepared for the weather. Come rain, snow or shine, a waterproof jacket can keep you moving forward. Keep up your game and focus on your fitness and serenity by rocking the best running jacket that keeps you protected without trapping heat.
Lululemon
For a flattering fit that’s as fashionable as it is protective in any type of weather, look at Lululemon running jackets like the Inspire Jacket, says Keri Cawthorne, owner of Iron Mountain Movement in Maple Ridge, Vancouver, Canada. “The design is well thought-out, with little pockets for iPod, keys, etc., and they are reflective,” Cawthorne says. Water resistant, ventilated to keep you from overheating and made with a stow-away hood, this jacket has everything you need to kick your running game into gear.
read entire article
By Sherrell Dorsey
Oh Wait, There’s More! 13 More Things Your Group Fitness Instructor Won’t Tell You
I guess we had a lot to say!
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13 More Things Your Group Fitness Instructor Won’t Tell You
- Anything goes. Sometimes, I review the order of my exercises. Sometimes, I just fly by the seat of my pants… no plan, just fun! Other times, I completely check out mentally during class.
- Be careful what you complain about. When I’m cranky and short-tempered I’m more likely to make you do something hard and brutal because you whined about something else.
- Music helps me bring some of my personality to the table. It also helps me connect with students; I take requests and will download songs for them. Who wouldn’t want an instructor to play their personal power song?!
- I’m constantly learning. I prepare classes by reading, watching videos, attending workshops, and taking other instructor’s classes. I can’t tell you how many times my family’s walked into my office only to find me on the floor contorted into some unusual position for the latest ab or outer-thigh exercise that I have just discovered online. They used to ask what I was doing, but now they leave before I force them to give it a try.
- When I don’t feel like teaching, I grab a straw and suck it up. People pay us good money to train them, so even on our “off days” we have to put on that smile and bring the energy.
- Everyone started somewhere. Don’t worry if other people are using heavier weights, higher steps, or going farther while stretching. The fact that you are there participating at all is the most important thing. You have everyone’s respect as long as you show up and give your best effort, and no one can ask for more than that!
- It irritates me the most when you refuse to try. Fitness is one of the only things in life where you can achieve success simply by trying harder than you did yesterday.
- Work within your own limits and abilities. If I suggest a modification for an exercise, it would be helpful if you’d follow the suggested guideline. It’s for your own good!
- Some exercises make people fart. Get over it. Reverse crunches do especially, most particularly while squeezing and lifting a fit ball. I think it means that they are working hard, and giving a huge effort. Some people I think are so mortified when it happens that they leave class that day and never come back. I wish they wouldn’t care as much. I don’t!
- I’m not your doctor. I’m also not your therapist.
- Be on time. Showing up late to class is rude and disrupts everyone. Plus, you miss the most important part of class — the warm-up! The best is when you walk in, 5 minutes after class starts, to set up your bike or your mat and you’re on the phone!
- This isn’t my only job, and I wish you wouldn’t assume we’re all meat heads who enjoy working out 24/7.
- We bear witness to embarrassment. One time, a yoga ball popped while a heavier gentleman was on it. (It was a “yoga” ball and not a standard, durable, Swiss Ball.) I was mortified.
One last thing, I’m pretty open with my classes. I find a healthy amount of openness with my students helps them see me as a person who just loves exercise, not some sort of Goddess on a pedestal.
By Amy Zerello
13 Things Your Group Fitness Instructor Won’t Tell You
Ever wondered what your fitness instructor was really thinking?
Recently, I, along with several other fitness leaders, contributed to a Reader’s Digest article by Amy Zerello called “13 Things Your Group Fitness Instructor Won’t Tell You”. While I won’t tell you which quote(s) belong to me, I will tell you that I can relate to more than a few of them. Check it out..
13 Things Your Group Fitness Instructor Won’t Tell You
1. Follow my lead.
I get aggravated when students do a different workout than the one I’m teaching — and they’re in the front row! You come to class but choose to do your own thing… really, what’s the point?!
2. It takes a lot to be entertaining, funny, and likeable
all while trying to motivate people to do things that will cause them pain. I think the 80’s thong leotards and side-ponytails gave aerobics instructors a bad rap. We’re also not all super bubbly and rail-thin.
3. Leave your cell at home.
Can you not exercise for an hour without checking your text messages?
4. Yes, I’ve embarrassed myself.
I was chewing gum while teaching and it flew out and stuck onto the mirror in front of me during class. Oh, and it was bright green!
5. Coffee’s my friend.
When I don’t feel like teaching I have a GIANT cup of coffee. I usually don’t feel like teaching when I’m tired or run down, so caffeine usually does the trick. And if that fails, keep smiling. As the saying goes, fake it ‘til you make it!
6. Preparing is a lot of work!
Pre-choreographed classes, like BodyPump and Turbo Kickboxing, take hours of prep. We’re sent materials every 6 weeks and we have to review and learn all the music and choreography before we teach it to you.
7. Stop weighing yourself constantly.
Newbies expect miracles without realizing that while the added muscle may not make the scale drop, it will bring the pants’ size down. But you can’t change your physique simply by working out; 80 percent of any change and fat loss is the result of a clean diet.
8. I wish you’d be more vocal
when you’ve had a great workout, but save the moaning, grunts, and other weird noises for home.
9. Music matters.
When I want you to work hard, I use really upbeat songs with pounding bass. If we’re doing something that requires a slower tempo, I turn it down. If the music sucks it doesn’t matter how high energy or good the instructor is. It’s also about what I like. If it’s not something I’d work out to, it never makes it to the class playlist.
10. Dress appropriately.
Ladies, consider wearing a cami or additional liner under your low cut Lululemon or Lucy yoga tops. I get an eyeful I really don’t wish to see when you’re in downward dog. And guys, don’t forget your liner shorts! I don’t want to see anything poking through your gym shorts in class!
11. We don’t all have perfect relationships with health and fitness.
People assume we spend our days eating salad without dressing and train ALL the time. Sometimes I’m tired, cranky, hungry, or want a pizza but I have to put on the show. Sometimes I want to veg out and eat junk food, and sometimes I actually do!
12. When you’re sick, stay home.
You may want to sweat out your cold or flu, but I don’t want your germs, especially when you want a really good workout and position yourself in the front row and cough and sneeze your way through the class.
13. It kills me when you come into the fitness studio without water!
Proper hydration is just so important that I mandate a water break just after the turbo section of class. It’s my biggest pet peeve because I am going to make you sweat!