Running for All

Down below is a running program given to me by a colleague who overheard me murmer that I’d like to run continuously for longer distances.  She’s a marathon machine herself and surprised me one day at work by placing the following program on my desk.  If I can do it, you can do it.  I’m not a runner by any means but following this program is making me run for longer stretches of time than I thought possible.

Upon completion of this 8-week program, I will be able to run 30 minutes non-stop.  I’m over half way there!!

Try it with me!!

Points to consider before you begin this 8-Week Beginner’s Running Program →

1.  If you are not accustomed to any exercise, consult your physician first.  Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program such as this.

2.  Schedule your workouts!  You won’t find time unless you make time.  Put them in your BlackBerry, computer, appointment planner, on your fridge . . . wherever.

3. Expect bad days.  Everyone has them, but they pass quickly, and the next workout is often better than the previous one.  I find my body actually bounces back stronger after I’ve rested for a day (or week) or two.

4.  Don’t rush.  Rushing leads to injuries and discouragement.  Be patient and go slow.  The goal is to reach 30 minutes of continuous running, not to set any records getting there.

More GG Training Tips ➔

~ To fuel up for your workout, have a snack about 1 hour before.  To ensure you don’t lose all those hard earned muscles afterward, have a snack afterward. Click here for my list of pre- and post- workout snacks to fuel and replenish you: Best Pre- and Post- Workout Snacks

~ Always walk a couple of minutes for warmup before you begin and walk another couple of minutes afterward.  Don’t stretch before running.  Save it for after your workout or in the evening while watching T.V.  I get some of my best stretching and yoga moves in that way!

~ On occasion, skip your running workout and do a cross-training instead.  Bike for 30 minutes, elliptical train, do the row machine, or walk the stairmaster.  The break from running will refresh you plus you’ll develop new muscle.

Beginner’s Running Program → → →

(indoors or outdoors)

Week 1 -

Day 1 - Run 1 min, Walk 2 min, Repeat 10x

Day 2 - Walk easy for 30 min

Day 3 - Run 1 min, Walk 2 min, Repeat 10x

Day 4 - Walk easy for 30 min

Day 5 - Run 1 min, Walk 2 min, Repeat 10x

Day 6 - Run 1 min, Walk 2 min, Repeat 10x

Day 7 - Rest

Week 2

Day 1 - Run 2 min, Walk 1 min, Repeat 10 x

Day 2 - Walk easy 30 min

Day 3 - Run 3 min, Walk 1 min, Repeat 7x, Run 2 mins

Day 4 - Walk easy 30 min

Day 5 - Run 4 min, Walk 1 min, Repeat 6x

Day 6 - Run 4 min, Walk 1 min, Repeat 6x

Day 7 - Rest

Week 3

Day 1 – Run 5 min, Walk 1 min, Repeat 5X

Day 2 – Walk easy 30 min

Day 3 – Run 5 min, Walk 1 min, Repeat 5X

Day 4 – Walk easy 30 min

Day 5 – Run 6 min, Walk 1 min, Repeat 4x, Run 2 min

Day 6 – Run 6 min, Walk 1 min, Repeat 4x, Run 2 min

Day 7 – Rest

Week 4

Day 1 – Run 8 min, Walk 1 min, Repeat 3x, Run 3 min

Day 2 – Walk 30 min

Day 3 – Run 9 min, Walk 1 min, Repeat 3x

Day 4 – Walk 30 min

Day 5 – Run 10 min, Walk 1 min, Repeat 2x, Run 8 min

Day 6 – Run 11 min, Walk 1 min, Repeat 2x, Run 6 min

Day 7 – Rest

Week 5

Day 1 – Run 12 min, Walk 1 min, Repeat 2 x

Day 2 – Walk 30 min

Day 3 – Run 13 min, Walk 1 min, Repeat 2 x

Day 4 – Walk 30 min

Day 5 – Run 14 min, Walk 1 min, Repeat 2x

Day 6 – Run 15 min, Walk 1 min, Run 14 min

Day 7 – Rest

Week 6

Day 1 – Run 16 min, Walk 1 min, Run 13 min

Day 2 – Walk 30 min

Day 3 – Run 17 min, Walk 1 min, Run 12 min

Day 4 – Walk 30 min

Day 5 – Run 18 min, Walk 1 min, Run 11 min

Day 6 – Run 19 min, Walk 1 min, Run 10 min

Day 7 – Rest

Week 7

Day 1 – Run 20 min, Walk 1 min, Run 9 min

Day 2 – Run 20 min, Walk 1 min, Run 9 min

Day 3 – Run 22 min, Walk 1 min, Run 7 min

Day 4 – Walk 30 min

Day 5 – Run 24 min, Walk 1 min, Run 5 min

Day 6 – Run 26 min, Walk 1 min, Run 3 min

Day 7 – Rest

Week 8

Day 1 – Run 27 min, Walk 1 min, Run 2 min

Day 2 – Run 20 min, Walk 1 min, Run 9 min

Day 3 – Run 28 min, Walk 1 min, Run 1 min

Day 4 – Walk 30 min

Day 5 – Run 29 min, Walk 1 min

Day 6 – Run 30 min!!!!!

Day 7 – Get that well-deserved rest!!!

*Always walk 2 – 3 minutes for a warm up before you begin to run and walk another 2 – 3 minutes as a cool down.  Don’t stretch before running.  Save it for afterward (think of it as a reward!)

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GG’s Gym Etiquette 101

My Tried & True Dos & Don’ts For the Gym!!

The gym is a place to release tensions, detoxify, energize and renew.  When I walk through the doors of my gym, I immediately feel a sense of relief – it’s my place to unwind while maintaining fitness.  I’m very lucky to have met quite a few very dear friends at the gym as I spend a significant amount of time there.  In order to get the most out of the gym and earn those friendships, there are etiquette rules gym goers should follow.  Here are those that immediately come to mind ~

Do

• Do invest in gym attire that you feel good in.  True, you are going to be sweating up your duds in no time flat but, trust me, if you feel good you will perform your exercises with that much more vigor and get a better workout.  Here is one of my personal favorite sportswear lines – Body Language Sportswear.

• Do wear color from time to time.  Everyone wears black.  Try a brighter color to boost your mood.  In fact, invest in colors you can mix and match.  GG Tip:  Feeling a couple pounds heavier? – Wear the same color top and bottom; the monochromatic effect will slim you.

• Do wear white socks.  Period.  Any other color will make you look like the lights went out in the locker room when you were changing and you didn’t get a chance to check yourself in the mirror.

• Do wipe down the cardio machines after you use them.  You just spent 20, 30 or 45 long, hard minutes grinding away . . . the next person doesn’t want to share your excretions.

• Do let others work in during your rest periods between sets. This may not always be practical, but offer to share when you can.  It’s an easy way to make friends too or meet that cute guy or girl. 

• Do refrain from melodramatic squeals and moans while pushing your limits with the iron.  There is one particular character at my gym who obviously thinks he is much more macho than he is.  He apparently has no peripheral vision to see all the rolling eyes around him.

Don’t

• Don’t wear dirty gym clothes.  This would officially make you disgusting.  Yes, everyone around you could tell.  One way to avoid being a skank is to take your gym clothes with you into the shower and let them hang to dry for tomorrow.

• Don’t wear baggy pants or shirts.  Not only will you not feel good in them, you won’t be able to see the muscle work you are accomplishing.

• Don’t get overly skimpy.  You don’t want something flying out that shouldn’t during an overly enthusiastic aerobic jump or superhero set.

• Don’t hover around a person while waiting for the machine he/she is using.  Either ask politely to work in or find another exercise to do while you wait.  There’s always something else you can do to be more productive than make the other person feel hurried.

• Don’t stand directly in front of someone performing his/her set.  Chances are, the person is checking himself in the mirror and nothing breaks up the pumping pattern more than an oblivious hogger.

• Biker shorts, fanny packs, thong leotard over spandex.    Enough said.

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Progression in Pam’s Pilates

I am now enrolled in my second set of  Pilates classes at the LifeStudio of Life Time Fitness; I’m feeling stronger and learning something new with each class.

See a review of my first experiences with this Pilates class here:  Improve Posture and Poise with Pam’s Pilates

To perform this, begin stretched in the side plank.  With all movement coming from the lower abdominals, crunch them in as your hips rise and feet come in toward you.  At the same time, swing the arm down and under as you “thread” across your core.  Hard to perfect . . . but feels great once you do!

“Contrology” – that’s what Pam Barich is teaching us in class!!  Proper Pilates technique means the body must remain in control.   Movement should not cause the body to misalign, shake, or protude.  That is easier said than done; but, Pam is showing us how to build that strong core – the Pilates powerhouse – that keeps those movements in check. The core is what connects the band of strength across our upper bodies to the band of strength across our lower bodies.  A strong core provides for the safe conduct of strain along our spines between our arms and legs. When we are connected in this basic Pilates manner, the muscles that support the spine are actually strengthened by the movement.

Pam uses fun, easy-to-remember techniques to help us progress through the movements.  For instance, when prompting us to lie in the preparatory Pilates position (shoulders pressed back on the reformer, lower back lifted and lower abdominals tucked in), she reminds us “not to kill the ladybug”. . . meaning hold the core tight that it doesn’t rest on the mat.  Or she might say “balance that glass of wine” so it doesn’t spill . . . meaning tighten those abs so that they are hard and flat as possible.  Fun!! My lower, inner abs never worked so hard!  You just can’t get this kind of workout with strength training alone.

To perform this, first position yourself into a bridge.  Next, raise one leg and hold, being sure not to let your glutes drop.

Along with progressing through these movements, Pam challenges us with new exercises during each and every class.  It amazes me how much varied stretching, pushing, pulling and strength movements that can be achieved on the Reformer.  Whether it’s leg circles, the hundred, extended arabesques . . .it’s impossible to get bored or tired. Pam’s repertoire includes classic Pilates positions along with her own productive inventions.  What’s great about Pam Barich’s classes from others is one never know what challenges and unique, fun sets Pam is going to surprise us with.  Students get the best of both worlds with Pam’s instructions:  continued progressions of the same movement for growth coupled with unique twists for challenges. Into the 7th week of classes, Grading Girl gives Pam Barich at Life Time Fitness an A+ for innovative exercise that provides more results in half the time.

Men, women, people of all ages and levels can benefit from a Pilates class.  In fact, a 50 year old gentleman just joined my class this past Tuesday.  He has some pains in his back and wishes to strenthen his legs.  After just one session, he exclaimed how much his muscles were shaking yet instantly felt less painful from when he walked into class.  Pilates is rehabilitation, it’s strength training, and it’s mental release all in one.  I walk out of class feeling like I’m floating – I’m that relaxed and limber after the stretches, pulls and balances we concentrate on.

Try a free 35 minute session with Pam to see for yourself!  Email her at pbarich@lifetimefitness.com

In the meantime, here is another video of Alejandra Randazzo, veteran Pilates instructor at Life Time Fitness so that you can catch a glimpse of some exercises on the Reformer:

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Improve Posture and Poise with Pam’s Pilates

I vowed this would be the summer of new experiences.  With only one week left of summer break, I can honestly write that I kept that vow!  One of the most impactful of those experiences is one I will continue long after summer is over ~ Pilates at Life Time Fitness’s LifeStudio with Pamela Barich.  I can’t say enough about Pam’s Pilates class.  My posture is more aligned.  I walk taller.  I look slimmer.  I am more toned.  I am more flexible.  In a word . . . I feel better.

At LifeStudio (a part of Lifetime Fitness), I am supervised by a specially trained instructor named Pam Barich.  Pam earned her Pilates certification in 2005 after a few years of teaching aerobic classes.  She was taking Pilates classes herself and found that it was the one practice that was enhancing all other aspects of her life.  As Pam explains, Pilates “develops core strength, giving overall strength.  .  . When that is strong, you can have strength all over.”   She advocates Joseph Pilates focus on concentration to achieve mind/body connection that “works the body from the inside out,” as Pam states.  Pilates gives you a work-in that makes other workouts that much more effective.

How and why did Pilates begin? As Medicine.Net defines, Pilates was created in the 1920s by the trainer Joseph Pilates for the purpose of rehabilitation. Pilates’ first clients were soldiers from war and dancers such as Martha Graham and George Balanchine (to strengthen their bodies and heal their aches and pains). His techniques are maintained today as dancers, athletes and anyone looking to improve their overall physical and emotional fitness are utilizing the method.  I remember my dance teacher years ago recommending enrollment in a Pilates class to enhance poise and technique; but, back then Pilates classes were much harder to find in the suburbs. In fact, when I hunted for a class in the early ’90s, there was only one studio in downtown Chicago offering a few classes.  I would have had to travel to New York if I wanted to take any comprehensive Pilates sessions.  Today, Pilates is conveniently offered at my own gym with highly specialized instructors!  Very few health clubs are as comprehensive as Life Time Fitness . . . offering Pilates, yoga, aerobics, spin, marathon trainings, boot camps . . the list goes on.

What exactly is Pilates? Pilates is an exercise system focused on improving flexibility, strength, and body awareness, without building bulk. The method is a series of controlled (and I mean very controlled) movements performed on specially designed spring-resistant exercise apparatus (in our class, that is the Reformer) or on the floor (mat work).  Pilates is resistance exercise, not aerobic; although, the heart rate will certainly rise.  I sometimes wear my heart monitor and my heart does raise to my Zone 2 & 3 levels.  It’s closer to weight lifting than it is to aerobic activities, and so it should be considered resistance exercise.  As an avid strength trainer, I use Pilates to refine my posture and core strength – things that I can’t perfect with weight lifting alone. It actually makes me sit and stand more properly and comfortably!!!

Two of the key elements of Pilates are core muscle strength and spinal alignment.  There are movements in my Pilates class that work muscles I’ve never worked before!  Pilates is unique in that it truly targets the core, including the very hard to train lower abdominal muscles.  Everyone talks about using your “core” but what exactly is it???  The “core” consists of the spine, abdomen, pelvis, and hips. Some of the main core muscles are the erector spinae (located in your back along your spine), the internal and external obliques (the sides of your abdomen), the transverse abdominis (located deep in your gut, this muscle pulls your belly button in toward your spine), the rectus abdominis (the “six-pack”), and hip flexors (in your pelvis and upper leg). Now, who doesn’t want to tone those muscles?!?

During a Pilates session with Pam, whether it’s on the Reformer or on the mat, she continuously prompts us to concentrate deeply on those core muscles, as well as on our breath, the contraction of our muscles, and the quality (not quantity) of our movements. Practicing that coordinated concentration enhances our life outside of the studio as well as we carry the control through to our lives.  It helps us connect our body, mind and spirit to create peace withn.

Pam pushes you to stretch to your most optimal level without overstepping your limits.  As an example of her highly individualized instruction, on the first day of my small group class (there are 4 of us), Pam had us perform basic stretches on the Reformer and mat to identiy our current (or pre-Pilates) flexibilty and strength levels.  As she approached each of us throughout the hour, she demonstrated differentiated movements for each of us to tackle according to our own body’s abilities.  Now that we’re each acclimated to the Pilates fundamentals, every session consists of choreographed movements that push each of us at our own paces and alignments.  Individualized instruction at group pricing!

Grading Girl gives Pamela Barich’s Pilates class an A+ for  a healthful way to improve strength, balance, and flexibility. Men and women of various ages and fitness levels take Pilates.  I walk out of class feeling lithe and light with a super-straight posture.  I guarantee you will gain from it as well.

CHECK OUT MY SECOND POST IN THIS SERIES HERE:  Progression in Pam’s Pilates

** Try a class!!  Pam offers a FREE introductory session to anyone interested.  You don’t even have to be a Lifetime member for the free trial.  Email her at pbarich@lifetimefitness.com.    Don’t forget to tell her Grading Girl sent you!   **

Want more proof of how much Pilates can do for your strength and flexibility?  Here is a video of Alejandra Randazzo, a veteran Life Time Fitness (Schaumburg) Pilates Instructor, performing on the Reformer:

Come to Life Time Fitness to improve your fitness for a lifetime!

STAY TUNED FOR UPDATES ON GG’S PILATES PROGRESS.  GG WILL POST TO THIS SERIES EVERY FEW WEEKS.

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Diet, Exercise, or Act of God?

I hear many line openers at the gym but this one (the title to this post!) particularly sticks out in my mind. It certainly is more creative than “Can I work in with you?” Or these . . .

Line Openers at the Gym

· I like your shoes/ Did you get new shoes?/Those are interesting shoes. – (For some reason, this one’s a biggie. Do my feet stick out or something?)

· ____ is your color. (Boring.)

· How long have you been working out here? (Also boring.)

· Wow, if I do those (exercises), will I get those (abs)? (hmmmm)

· You look like my future girlfriend. (Now that’s cute!)

To answer the first question . . . while I’ve been blessed with a fairly fast metabolism (thanks, Mom!), maintaining a low fat diet and working out regularly certainly plays a factor in maintaining my physique. To brighten this rainy Monday morning, Grading Girl would like to share a little secret. Here’s a set of exercises I’ve been doing – without fail – since a week after my daughter was born. I gained 33 pounds when I was pregnant with her and lost it all within 3 weeks.

15 minutes, five mornings a week – if I miss a morning, I do them at night; it doesn’t matter which days of the week, as long as it’s five times within the week. I can honestly say that I’m in the best shape of my life and this little routine definitely plays a factor toward that. So, sshh, don’t tell . . . here it is ~

GG’s No Fail Daily Exercises

On the floor:

• 100 crunches . . . lie flat on your back, bend knees, feet planted, hands behind neck
• 50 alternate side crunches . . . same as above except crunching (25 each side, alternating with each crunch)
• 50 alternate side crunches w. knee lift . . . elbow reaching to opposite knee as knee lifts to meet elbow (25 each side, alternating with each crunch)
• 100 “bicycle” crunches. . . legs raised an inch, parallel to ground, elbow reaching to opposite knee as knee lifts to meet elbow (50 each side, alternating with each crunch & keeping legs raised)

That’s it! Now let’s get those 6 packs popping!

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