Spring is slowly approaching, and that means good by treadmill and hello outdoors! Now that the snow is gone and its safe to go outside again we can begin spring training for that beach ready body we all want.
Getting your runners mojo back can be daunting but with practice and consistency you'll be back to putting in superior road work.
1. You actually have to go outside! Thats right, get off the treadmill and head outside. You can jog around the park or your trendy neighborhood but get outdoors!
2.Take it slow. Even if you ran all winter on a treadmill, running outside is completely different terrain. Begin with a fast paced walk or jog. You may want to consider walk/running in intervals to get into the groove of things.
3. Plan a route. Sometimes It helps to have a end destination in mind. Make it a place you would normally go for added motivation. Sometimes, I skip the train and run to my favorite cafe and grab a coffee or fresh smoothie depending on what kind of morning I'm having.
4. Time yourself. Focus on how long you run and no so much on the distance. The longer you are able to run the more endurance you're able to build.
5. Stretch Before and After. It's extremely important to warm up your muscles by stretching before you begin your run. This may prevent cramping and tightness while running. You'll want to stretch after to prevent against soreness in the days ahead.
My Fitness Journey: 2015 December Fitness Challenge
The new year is quickly approaching and with that comes a ton of weight loss resolutions. While I believe its wonderful to set goals for the upcoming year I do not believe in waiting for January 1 to begin practicing better habits and lifestyle changes. This includes fitness! Its important to stay active all year and to consistently set large and small goals along the way. The December Fitness Challenge is a small daily goal Ive set for myself in preparation for the new year and I would love for you guys to join me!
I began my lifestyle change and fitness journey in January 2011. I was 182lbs and 5'5. It took me almost a year to create a serious plan of action, and stick to it long enough to see results. Once I finally realized that commitment was key, I began to work out six days week and 2x day 3 times a week. I used a combination of high intensity cardio workouts (mostly insanity) and light weight lifting to tone as I loss. Late 2012 I began to see the weight come off and developed some nutritional changes that I still follow today. In all, I lost 40lbs and I've maintained the loss (with a +/- 5lb fluctuation) over the past two years.
Unfortunately, Ive spent the past two months eating less than clean and being barely active. Therefore, theres no way I can jump back into my old routine of working out six day a week or my new plan for 2015. So, Ive decided to get back into the fitness spirit with the December Fitness Challenge!
One of my goals for the new year, as every year, is to continue my weightless journey and continue practicing an active healthy lifestyle. Next year I really up the ante and take my workouts to the next level, focusing on toning, strength building and becoming a better runner.
The challenge is created to rebuild strength and stamina. More importantly it will help build discipline, and dedication mentally and physically. Each workout takes less than an hour to complete with the first week only requiring 20mins of your day. On my "rest" days I will be mastering the art of beginners yoga and meditation. To keep it interesting I'll be trying a new smoothie recipe each week on yoga sunday and Ill share the recipe via Instagram.
Now, Im no fitness trainer but I know what works for me and I'm happy to share this with anyone interested in getting back into the swing of fitness. This calendar can work with your favorite workouts or new ones found here online. Just complete the recommended amount of time for the workout each day. Don't forget to warm up and cool down. Feel free to download the fitness challenge calendar, share your progress, tips, tricks and recipes and lets prep for 2015 together!
Check out these workouts to get you started:
BeFit Cardio Burn
Jillian Michaels Banish fat boost metabolism
Body weight cardio workout
Jillian Michaels Yoga Meltdown Level 1
By: Brittany Dandy
Note: SQ= Squats
Check IG each Sunday for a new smoothie recipe to try after yoga!