Posts Tagged ‘Fitness’

In A Rut?

Tuesday, November 2nd, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

I’m not going to lie….I’m a trainer and I’m in an exercise rut.  We all go through the ups and downs of an exercise routine.  As I was thinking about a blog, I thought I may as well write about what I’m going through to get some motivation while helping others who are in the same place as me!  I came across the article below.  It talks mostly about weight loss, but I am replacing the weight loss feel of the article to fit into what I need to get out of my fitness routines.  Whatever your fitness goal(s), you can use this article’s tips to get you back on track. 

To stick around and work, weight loss has to fit within the bigger picture — and then made into a daily priority. Like a movie extra struggling to be seen on a blockbuster film, if weight loss isn’t in the big picture, it won’t get watched.

Weight loss is a classic “out of sight, out of mind” matter. If you’re busy with big picture stuff (which hopefully you are), weight loss may feel forgotten and start to get in the way. Unless, of course, it becomes part of that bigger picture. Knowing the role that fitness plays gives you the motivation to keep going strong.
 
First, put weight loss up on the big screen. List the things that losing weight will help you do. Want to be a better parent? Improve your work performance? Stick around to see your grandkids? Are travel, horseback riding, racecar driving, home improvement and other high-energy activities important to you?
 
These reasons can be made into motivators. They’ll be more energizing than looking at the scale any day of the week.

Second, make fitness a daily priority. Some ideas:

  • Do your goal activities early before distractions hit.
  • Arrange your day and menu ahead of time and stick to the plan.
  • Create a reward system that’s related to your big picture. For example, if you’re in this to boost your confidence, reward yourself for small wins by putting $1 in a “stepping out” fund.
  • Pack lunches and avoid eating out.
  • Carry a picture of your main motivators.
  • Find reasons to be with and talk to positive, upbeat people with similar goals.

With the steps above, you help yourself realize that weight loss can have real meaning — that if you stop using smart fitness strategies or stop eating your veggies, you’re losing more than some weight loss momentum. You’re potentially holding yourself back from living the life that you love.

By: Mike Kramer, staff writer for sparkpeople.com

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Ann Arbor Featured Client for Sept 2010

Thursday, September 2nd, 2010

Post by: Kelly Kalbfleisch, NPTI Trainer

Manager of Ann Arbor CMF

I want to take more time to give proper recognition to those clients, here in Ann Arbor, who have met or are on their way to meeting their goals.  One in particular, David Fry, shared his story with me this month.  David is the perfect example of how dedication and the proper mind set will allow anyone to reach his/her goals.  Be inspired by his story, as I was. 

BEFORE:

I grew up in Pennsylvania in a family of overweight people. There was no appreciation for eating right or getting regular exercise. But even among my loved ones I stood out. I was an obese child who became a morbidly obese teenager, carrying 350 pounds on my 5′ 7″ frame by the time I entered college. My weight defined my life.

After my freshman year I put myself on a starvation diet of my own design. By eating less than 500 calories a day I lost more than 150 pounds in six months. This was an extremely stupid thing to do and some of my internal organs turned against me. But I was young and ultimately regained my health. I was thrilled with my new body and I lived the life I had always been denied. I was physically active throughout my 20s and kept my weight off with no particular effort.

In the mid 1990s I moved to Ann Arbor with my wife and started a new business. I resumed my bad eating habits and sedentary lifestyle as I focused on my work, and I started regaining my weight rapidly. But I kept telling myself, “It’s okay, I’ve lost weight before. I can lose it again when I need to.” Somehow I just never got around to it. Ten years later I finally had to deal with the consequences when a bout of severe dizziness and confusion led me to a local hospital. I weighed over 400 pounds and had extremely high blood pressure, with a host of other medical problems around the corner.

That scared me enough that I finally started to address my problem. Over the next few years I slowly lost 60 pounds by eating a little better and getting more physical activity. I didn’t really make progress, though, until my wife and I joined Coach Me Fit and began working out with Ann Marie Furlong. Even when I was young and active I never had done any structured weight training, so Ann Marie’s workouts were a new experience for me. I remember being so exhausted in the first few months that several times I drove home and fell asleep in the car in my garage before going inside the house. Ann Marie was the perfect coach for me. She challenged me to push harder each time, but she didn’t come on strong with a “drill sergeant” attitude. Some people respond well to that but it probably would have been counterproductive with me. I think a good personality match with your trainer is very important.

Over the next two years my physical fitness and stamina improved greatly but I only lost about 20 pounds because I still wasn’t watching my calorie intake. I used to joke that if they had an Olympics for people with a BMI over 50, I would do very well! Good health truly is about “fitness” and not just “weight loss,” but I still had face the facts about my diet. Late last year I signed up for a service called BistroMD that delivers frozen, pre-packaged meals to my home once a week. Starting right before Thanksgiving (great timing, right?) I began eating 1,200 to 1,400 calories per day while continuing my regular Coach Me Fit workouts. I also started using an iPhone app called “Tap N Track” to measure all the calories I ate or burned up through exercise each day.

The results were immediate. I lost 25 pounds through the holiday season, which encouraged me to stick to my diet. And the weight loss made it easier for me to workout so I was able to increase my physical activity throughout the winter. Ann Marie started giving me more challenging workouts at Coach Me Fit, and in the spring I rediscovered my old love of long distance road cycling, something I hadn’t done in more than 15 years.

Today I’m happy to report I’ve lost 100 pounds since November 2009. I’ve dropped eight clothing sizes, I’m no longer taking blood pressure medicine, and my cholesterol level is now well within the healthy range. But more than that, I can barely describe how much better I feel every day, whether I’m rushing through a crowded airport with heavy luggage, riding my bike to Brighton and back, or simply trying to fit into a seat at the movie theater. Obesity means making compromises with yourself every day, and I finally decided I didn’t want to do it anymore.

I know my struggle isn’t over. I still want to lose another 40 pounds or so but, even after that, good health is a lifelong commitment to smart food choices and regular physical activity. Coach Me Fit will continue to be a part of that for me.

I have two pieces of advice for anyone who’s facing similar challenges: First, don’t wait to get started on a healthy lifestyle.   As I learned, time is not your friend. Each week it just gets harder and harder to change bad habits, and you just find yourself farther and farther away from where you need to be. As they say, “when you find yourself stuck in a hole, the first thing to do is stop digging.”

Second, you don’t have to solve all your problems at once. Do you what you can, when you can. Each step forward is progress. You can see in my history that I rapidly lost a huge amount of weight when I was young, but I did it in an unhealthy way that didn’t really include a conscious change to my lifestyle. And so my weight rapidly returned. My current weight loss adventure has actually been multi-phased, lasting over five years. The people around me have noticed the big physical change in the last 10 months, but my brain started making the necessary adjustments several years ago.

If you’re reading this, that probably means you’re a Coach Me Fit client or thinking about becoming one. So then “Congratulations” on a great first step towards a healthier life!

AFTER:

Thank you for sharing your story, David.  Congratulations on all your progress.  I’m excited to see you reach more goals as you continue on this healthy living journey!!

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Couples Therapy.

Wednesday, September 30th, 2009

Paul and Renae are clients of ours here at CoachMeFit in East Grand Rapids, and as often as possible, they train together. They also run and bike several times a week, together. Paul and Renae view this recreation together as an important aspect of what makes their marriage and relationship work.

Paul and Renae are also a terrific example of what it means for your health to have an accountability partner. When thier workouts are hard and exhausting, they are yelling and encouraging one another. When they complete difficult exercises, they give each other high fives. I truly believe that together, they are are achieving greater success than they would individually.

Can you relate to Paul and Renae? Have you found that on your own there are way to many excuses to not work out or to not really push yourself? When you have no one to hold you accountable to workout times and to push you to a new level of intensity, are you more likely to not show up or to slack off?

I would encourage everyone to set up your own system of accountability. Do you need a personal trainer to guide you, encourage you, and push you? Call a CoachMeFit trainer! Do you have friends that workout? Plan ahead and set up a schedule and hold each other to it. Maybe you and your spouse need to completely change your lifestyle and start working out and eating better. Set goals, encourage each other, and make it happen.

Whatever accountability means to you, I encourage you to set your goals, and find someone who will challenge you to meet them. You will find greater motivation and drive, and you will undoubtedly have a greater chance at success.

Have a healthy and successful day!

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1 more rep?

Friday, July 17th, 2009

 

I don’t want to seem like I am ripping on my own profession here, but why do most people only experience benefits from working out when they work with a personal trainer? Why do I personally get better results when I work out with a partner? Why is it that when we are responsible for challenging ourselves, we usually will stop when things get really hard?

I think it is an innate human trait that we have a perceived level of exertion or pain that we think we are capable of being able to handle. This leads me to ask, what is fatigue? Where does it come from? Is fatigue something that is actually physiologically happening making us unable to lift one more rep, or not run that little bit faster? Or is fatigue a psychological stopping point that most of us impose on ourselves?

As I wrestle with this question and it’s implications to not only my training, but my life, I have instituted a new philosophy with my weight training, that I am trying to find news ways in my everyday life to apply it to. When I do a set of 10 reps and my legs are shot and burned out, I try to flip the mental switch and do 11 reps. When I am mentally tired and think I need to relax on the couch and bills or mowing the yard can wait, I realize it, flip the switch, and go to work.

It’s been a long standing philosophy of mine that most people, myself included, have absolutely no idea what we are capable of. Physically, Mentally, Financially, Spiritually. What areas of your life can you do 1 more rep with? Are you placing self imposed limitations on what you are truly capable of? Try it in your training, often the mind will learn things through the body. Make it a habit next week to push one rep past what you thought you could do. And let me know if situations arise in your everyday life where you flipped the switch and decided to ignore the voice telling you to stop, and you did another rep.

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Burn Baby Burn

Wednesday, July 1st, 2009

Quick Notes on Energy Expenditure and What it Means for Weight Loss

By Catherine Munaco

Owner, CoachMeFit West Bloomfield

As a trainer, I have one basic rule for clients aiming to lose significant amounts of weight: You must know roughly how many calories you consume relative to how many calories your body is burning on a daily basis. Surprisingly, very few people have looked into their energy consumption and expenditure, and instead take what we call “uneducated guesses”. As humans, we tend to underestimate the calories in our food and overestimate the energy we use during our daily routines and workouts. Clients are often reluctant to spend time tediously logging entries into a food diary, and even nutritionists will say that calculating calories in food is a time consuming process. I simply don’t care. I’ve logged my food consumption, its annoying—yes—but vital, read: VITAL, to progress with weight loss. Luckily, online food journals make tracking easier and less time consuming than it used to be (try fitday.com for a free online food journal). If tracking food every day isn’t something you’re likely to stick with, then track for three days (making sure one of those days is on the weekend). Because we tend to be creatures of habit, you’ll get a general idea of how many calories you eat in a typical day. Most likely you’ll be shocked with the amount of calories you’re consuming. If you eat out, be sure to look up calories on the restaurants website, which can also be shocking. I’ll never forget when I learned that my “healthy” Panera salad contained over 30 grams of fat. Simply substituting the dressing would have saved me over 200 calories.

The other half of the equation, of course, is calories expended. Here, we also see inaccurate guesses. Clients will often tell me they went for a long walk, but when I put them on the treadmill they realize how slow they were really moving. For a more accurate calorie count, I usually suggest a heart rate monitor. Cardio machines typically have a spot for calories burned in a workout session, but even they can overestimate. One time, the treadmill said I burned 800 calories in a 40 minute run; my heart rate monitor said 425. (I would have loved to believe the treadmill, of course, but a female my size would have to run faster than 6 minute miles to expend that much energy in 40 minutes, and I don’t think I’ve ever run a 5:50 minute mile, let alone 8 of them.)

Additionally, my clients usually have no idea how many calories they use at rest. The most simplistic estimation of this value is what exercise physiologists refer to as resting metabolic rate, or RMR. RMR accounts for the energy required by cells to maintain normal bodily functions and homeostasis at rest. Similar to RMR, basal metabolic rate, or BMR, is the minimum energy needed to sustain vital life functions. In laboratory conditions, BMR is typically only slightly less than RMR, so the two tend to be considered interchangeable. Regardless, knowing your daily BMR or RMR is crucial to weight loss. Again, people are often shocked to learn how little they burn at rest. Equally frustrating—BMR is lower in females (a result of lower muscle masses as compared to males) and decreases with age. To calculate your age, gender, and weight adjusted BMR, go to http://www.bmi-calculator.net/bmr-calculator/

Aside from physical activity and exercise, BMR ends up being the most important form of calorie expenditure simply because we spend most of our day at rest. Having a basic understanding of our daily energy needs allows us to regulate and change the foods we eat to better accommodate energy expenditure. In the long run, we want eating HABITS that fit our energy needs. Knowing BMR also highlights the importance of physical activity. On days that we put in a significant workout, our caloric expenditure is as much as 25% greater than our resting levels. That means we can eat more! Exercise increases weight loss when calories are carefully monitored and helps to buffer “bad eating” days (you know you’ve had ‘em).

Research has also shown that exercise can have a counter effect on the natural decrease in BMR with age. Age-related decreases in BMR are typically explained by loss of muscle tissue and increase in fat tissue. Some changes in metabolic activity for muscle also exist as we age, but for the most part we lose active muscle tissue, and therefore burn less calories at rest. However, weight training can help maintain muscle mass that we would otherwise lose, thus keeping basal metabolic rates from plummeting. Some research has even suggested that regular aerobic training in older individuals causes increases in BMR with no increase in muscle mass.

BMR often decreases with age

BMR often decreases with age

So what does this mean for the average person? It means that you need to keep moving and you need to know what you’re consuming relative to what you’re eating. Weight loss only occurs when energy out is greater than energy in, but if we don’t at least have some general idea of what our individual caloric consumption and usage is, we can’t begin to know what to change to see results. Is it a pain in the butt? For some of us, yes. Is it necessary? YES. Fitness is a lifestyle, not a temporary fix. Knowing what your body is doing is the first step to changing habits and creating new patterns for a lifetime of health and wellbeing. Smaller pant sizes are the satisfying bonus.

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YOU!

Friday, April 24th, 2009

Hello again everybody. It has been two weeks since we updated you on what our ginea pig Mike has been up to. So here is his latest. Mike seems to have followed the last blog entry and bought himself a new pair of shoes. Can you relate? Have you guys upped your water intake and stretching and core work? Keep at it, it will pay off. Stay focused on the prize, enjoy the nice spring weather, and continue becoming the runner, and person, you know you can be.

Week of 4/6 running summary – Mike Ritsema:
 
Monday               Rest
Tuesday               4 miles in 27 minutes @ 152 bpm
Wednesday        4.5 miles in 40 minutes at 135 bpm
Thursday             Rest
Friday                   7 miles in 56 minutes at 132 – 162 bpm & 565 cal.
Saturday              7 miles in 60 minutes at 141 – 143 bpm
Sunday                 Rest
 
Notes & thoughts:
I actually felt better on Saturday for the 7 miles than on Friday!
I do feel like I lack the energy at times.   Not so much the cardio, but just plain energy to burn.
I’m interested in better understanding this energy burn thing.
 
 
Week of 4/13 running summary – Mike Ritsema:
 
Monday               5 miles in 37 ½ minutes & 505 calories
Tuesday               Rest – busy
Wednesday        5 miles
Thursday             Rest
Friday                   8 miles in 67 minutes at 133 – 143 bpm & 828 cal.
Saturday              8 miles in 65 minutes at 143 – 143 bpm & 800 cal.
Sunday                 Rest
 
Notes & thoughts:
8 miles is a long haul alone.  My brother, Randy, helped me along for 5 miles on Saturday.  That helped.
These long runs are work, but building confidence.   I’m developing a nasty blister on the arch of my right foot.
I’m concerned.  I also am amazed by how my heart settle in at about 135 bpm in the middle of a long run. 
I also bought my annual – traditional new pair of shoes today.  That’ll help I’m sure.  I am paranoid about a pair of 9’s this weekend.
 
Michael Ritsema
i3 Business Solutions, llc
accelerating business results

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Tips for you Newbies (beginners)

Friday, April 10th, 2009

Hello everyone. I trust this entry finds you enjoying your training and working hard towards your goals. The picture will make sense at the end of the entry, so read on. For this entry I would like to address everyone who would consider themselves a beginner when it comes to following a running routine, or just to running in general. Being three weeks into this program I am sure you have it figured out how to structure your life around the program and also how your body is reacting to the training. Stay motivated at this point as it is now that your body is really making changes and producing visible results when it comes to your training. This can be a tough point in anyones training program as the excitement of starting has worn down and the realization of what lies ahead is in sight.  Due to this mental “road block” I thought I would put out a few suggestions, tips, and things to consider, just to keep you on track and getting maximal results from you efforts.

#1-WATER= We have all heard that the human body is somewhere between 60-70% water, and it’s true, and thats very important for your health. Just a simple 5% reduction in your bodies hydration status will result in a 20% decrease in it’s performance. That includes your performance in running, walking, thinking, recovering. When it comes to to doing a running/walking program such as this, it is absolutely essential that you are drinking enough water. Water helps your body flush out the bad, and circulate the good. It helps your body perform better, recover better, and flush out fat better. I could go on and on here, but what I am saying people is…DRINK MORE WATER!

#2-Shoes= If you did not buy a new pair of shoes in order to undertake this program, or very recently before it, I would suggest visiting your local running store and getting properly fitted for a running shoe that is specific to your needs. All of this training can take a strain on the body, and all of that stress and pounding that happens in running, starts with your feet. It is actually well proven that worn out shoes cause all types of running injuries. Shin splints, knee pain, muscle pulls, tightness, hip pain, can all sometimes be traced back to improper and worn out shoes. It would be a small investment that can pay huge dividends. I would hate to have any of you work so hard in your training only to come up injured before the race.

#3-Core Work= When it comes to running and walking, there is no debating the importance of having a strong core. Yes people, there is no substitute here for consistency and “crunches”. Elite runners have been proven to improve their running performance by 5% just by adding in consistent core workouts. I would suggest adding in 5-10 minutes of core work 3-4 days a week following your scheduled run/walk/or workout.

Follow those three suggestions and it will help you perform better, avoid injury, and enjoy your training. Have a great weekend everyone. Here is a funny qoute to finish off, this is what the rest of the world thinks about us runners.

“If morning runners knew how inticing they looked to morning drivers, they would stay home and do crunches”

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The Training Plan…in Action.

Thursday, April 2nd, 2009

http://www.fitnessvenues.com/FCKfiles/Image/sport_specific/hill_running.jpg

We are in the middle of week two of the training plan. I hope you are feeling motivated and positive about the progress you have made so far. Mike has given us another update on how his training has been going, as well as the obstacles that have been in his way. Good job everybody. Keep running, keep recovering, and remember that often the journey teaches you far more than the destination.

Week of 3/23 running summary – Mike Ritsema:

Monday               4 miles pretty hard

Tuesday               4 miles pretty hard

Wednesday        Rest

Thursday             47 minutes at 125 – 142 bpm avg. 135 bpm burned 505 calories

Friday                    4 miles in 34 minutes at 138 bpm

Saturday              Race:  10K – 6.2 miles in 47 minutes = 7:34 / mile

Sunday                 Rest

Notes & thoughts:

I’m a busy guy with lots of responsibilities.   Running is therapy to me.  I like to run and it stabilizes me – reorients me.  But, running isn’t the center of my universe.  I enjoy golf, biking and loafing too.  Besides that, I do run a business which is taking quite a bit of time and energy in this economy.   At my age, 51, my personal challenge includes both motivation and energy.   Sometimes, I just don’t have either to get me out the door.   That’s why I operate best when working out with others in a group.

I find this new workout plan intriguing.  I’ve read and discussed the methodology in the past.   Slowing down my pace to a reasonable burn rate is counterintuitive to me.   I’ve been running for over 35 years.  Brute force always seemed reasonable to me.  And, yes, I do haul around some ‘70s era concepts that may have been improved on over the last few decades.

I’ll continue putting on the miles in as close alignment to the training schedule as I’m able.

Michael Ritsema
i3 Business Solutions, llc

accelerating business results

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Time to lace up the shoes and Hit the pavement!

Wednesday, March 25th, 2009

Choose your level of running fitness, Choose your Goal, and begin following CoachMeFit’s plan for success. Work hard when the plan calls for it, rest when the plan calls for it, and take the first step, it’s always the hardest one.

5k Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

1.5mi run

Rest

Run/walk 30min (3min:3min)

Rest

1.5mi run

Rest

Cross-train or walk 30min

3/30

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

1.5mi run

Rest

Cross-train or walk 35min

4/6

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

2mi run

Rest

Cross-train or walk 40min

4/13

1.5mi run

Rest

Run/walk 30min

(4min:2min)

Rest

2mi run

Rest

Cross-train or walk 45min

4/20

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2mi run

Rest

Cross-train or walk 45min

4/27

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/4

2mi run

Rest

Run/walk 30min

(5min:1min)

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/11

2mi run

Rest

2mi Maxiamal steady state

Rest

3mi run

Rest

Cross-train or walk 45min

4/18

2.5mi run

Rest

2.5mi run

Rest

2.5mi run

Rest

Cross-train or walk 45min

4/25

2.5mi run

Rest

2mi run

Rest

1.5mi run

Rest

RACE DAY

5k Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

3mi run

Rest

3mi run

Cross-train 30min

Rest

4mi run

Rest or Cross-train 30min

3/30

3mi run

Rest

4mi run

Cross-train 30min

Rest

4mi run

Rest or Cross-train 30min

4/6

3mi run

Rest

4mi run

Cross-train 35min

Rest

5mi run

Rest or Cross-train 30min

4/13

4mi run

Rest

5x3min TI with 3min recovery

Cross-train 35min

Rest

6mi run

Rest or Cross-train 30min

4/20

5mi run

Rest

5x4min TI with 4min recovery

Cross-train 40min

Rest

6mi run

Rest or Cross-train 30min

4/27

5mi run

Rest

8x30sec sprints with 90sec recovery

Cross-train 40min

Rest

7mi run

Rest or Cross-train 30min

4/4

5mi run

Rest

10x30sec sprints with 90sec recovery

Cross-train 45min

Rest

7mi run

Rest or Cross-train 30min

4/11

6mi run

Rest

12x20sec sprints with 2min recovery

Cross-train 45min

Rest

7mi run

Rest or Cross-train 30min

4/18

6mi run

Rest

4mi run

Cross-train 45min

Rest

6mi run

Rest or Cross-train 30min

4/25

5mi run

Rest

4mi run

Rest

3mi run

Rest

RACE DAY

10K Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

2.5mi run

Rest

2.5mi run

Rest

Cross-train 30min

3mi run

Rest or Cross-train 30min

3/30

2.5mi run

Rest

3mi run

Rest

Cross-train 30min

3mi run

Rest or Cross-train 30min

4/6

2.5mi run

Rest

3mi run

Rest

Cross-train 30min

3.5mi run

Rest or Cross-train 30min

4/13

3mi run

Rest

3mi run

Rest

Cross-train 35min

4mi run

Rest or Cross-train 30min

4/20

3mi run

Rest

3mi run

Rest

Cross-train 35min

5mi run

Rest or Cross-train 30min

4/27

3mi run

Rest

5x3min TI with 3min recovery

Rest

Cross-train 40min

5mi run

Rest or Cross-train 30min

4/4

3mi run

Rest

5x4min TI with 4min recovery

Rest

Cross-train 40min

5mi run

Rest or Cross-train 30min

4/11

4mi run

Rest

8x30sec sprints with 90sec recovery

Rest

Cross-train 45min

6mi run

Rest or Cross-train 30min

4/18

4mi run

Rest

5mi run

Rest

Cross-train 45min

4mi run

Rest or Cross-train 30min

4/25

5mi run

Rest

4mi run

Rest

3mi run

Rest

RACE DAY

10k Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Cross-train 30min

4mi run

Rest

4mi run

3mi run

Rest

3/30

4mi run

Cross-train 35min

4mi run

Rest

5mi run

3mi run

Rest

4/6

5mi run

Cross-train 35min

4mi run

Rest

6mi run

3mi run

Rest

4/13

5mi run

Cross-train 40min

5x4min TI with 4min recovery

Rest

7mi run

3mi run

Rest

4/20

5mi run

Cross-train 40min

5x5min TI with 5min recovery

Rest

7mi run

4mi run

Rest

4/27

5mi run

Cross-train 45min

6x3min TI with 3min recovery

Rest

8mi run

4mi run

Rest

4/4

6mi run

Cross-train 45min

7x2min TI with 3min recovery

Rest

8mi run

4mi run

Rest

4/11

6mi run

Cross-train 45min

8x1min TI with 2min recovery

Rest

9mi run

4mi run

Rest

4/18

6mi run

Cross-train 45min

4mi run

Rest

6mi run

4mi run

Rest

4/25

6mi run

Rest

5mi run

Rest

4mi run

Rest

RACE DAY

Half-Marathon Beginner

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

4mi run

Rest

3mi run

Cross-train 30min

5mi run

Rest

3/30

4mi run

4mi run

Rest

4mi run

Cross-train 30min

6mi run

Rest

4/6

4mi run

5mi run

Rest

4mi run

Rest or Cross-train 35min

6mi run

Rest

4/13

5mi run

5mi run

Rest

4mi run

Rest or Cross-train 35min

7mi run

Rest

4/20

5mi run

5mi run

Rest

4mi run

Rest or Cross-train 40min

8mi run

Rest

4/27

5mi run

5mi run

Rest

5mi run

Rest or Cross-train 40min

8mi run

Rest

4/4

5mi run

6mi run

Rest

5mi run

Rest or Cross-train 40min

9mi run

Rest

4/11

6mi run

6mi run

Rest

5mi run

Rest or Cross-train 45min

10mi run

Rest

4/18

6mi run

5mi run

Rest

6mi run

Rest or Cross-train 45min

5mi run

Rest

4/25

6mi run

Rest

5mi run

Rest

4mi run

Rest

RACE DAY

Half-Marathon Intermediate

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Cross-train 30min

4mi run

Rest

4mi run

6mi run

Rest

3/30

5mi run

Cross-train 30min

4mi run

Rest

5mi run

6mi run

Rest

4/6

5mi run

Cross-train 35min

5mi run

Rest

5mi run

7mi run

Rest

4/13

5mi run

Cross-train 35min

5mi run

Rest

6mi run

8mi run

Rest

4/20

5mi run

Cross-train 40min

6mi run

Rest

6mi run

9mi run

Rest

4/27

6mi run

Cross-train 40min

6mi run

Rest

6mi run

10mi run

Rest

4/4

6mi run

Cross-train 45min

7mi run

Rest

5mi run

11mi run

Rest

4/11

6mi run

Cross-train 45min

7mi run

Rest

5mi run

12mi run

Rest

4/18

6mi run

Cross-train 30min

6mi run

Rest

6mi run

8mi run

Rest

4/25

6mi run

Rest

6mi run

Rest

4mi run

Rest

RACE DAY

All Programs:

*normal run days – choose a comfortable pace in which it would be easy to hold a conversation at.

*TI = Tempo Intervals. These should be at a maximal steady state effort, or in other words, hold the fastest pace possible throughout every interval. (The first interval should be the same pace as your last). This is a high intensity workout but make sure you do not go out too fast on your first interval as you may not be able to hold that pace. Recovery is a light jog.

*Speed work (20 or 30sec intervals) are sprints but again, you want all intervals to be at a pretty equal pace. If anything make your last few your fastest.

*Run/walk intervals – the running portion should be slightly faster than your normal run days. Don’t be afraid to push yourself a little!

*Cross-training – low to moderate intensity workouts of your choice.

*Resistance training can be personalized by your trainer to fit your needs and goal.

25k

Week of:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

3/23

4mi run

Rest or Cross-train 30min

4mi run

Rest

6mi run

4mi run

Rest

3/30

4mi run

Rest or Cross-train 30min

4mi run

Rest

7mi run

5mi run

Rest

4/6

5mi run

4mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

7mi run

7mi run

Rest

4/13

5mi run

5mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

8mi run

8mi run

Rest

4/20

6mi run

5mi max steady state

Rest or Cross-train 30min

Rest or Cross-train 30min

9mi run

9mi run

Rest

4/27

6mi run

Rest or Cross-train

6mi run

Rest

7mi run

7mi run

Rest

4/4

7mi run

6mi run

Rest

5mi run

Rest

RACE DAY

5mi run

*Max steady state = run at your fastest pace that you can maintian throughout the entire run.

*On the consecutive “Rest or Cross-train” days, choose one day to rest and one to cross-train light.

*On normal run days, keep your heart rate low (125-135bpm).

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Weekly Update 2 and 3

Monday, January 26th, 2009

“Biggest Loser” contestant Joelle Gwynn is a client at the CoachMeFit studio in West Bloomfield,  MI.  She works out with the owner of the studio, Catherine Munaco.

“Biggest Loser” airs Tuesday’s at 8:00pm on NBC.\

Catherine will be blogging weekly first-hand updates from Joelle’s training

(Oops!  Week 2 must have been busy!)

These past two weeks were difficult emotionally on Joelle. Week 2 and 3 aired episodes that portrayed Joelle as a slacker. It seemed that the cast’s attitude towards Joelle was less than cordial. Furthermore, Joelle was in the bottom two during the weigh-ins two weeks in a row. Joelle said this was the most difficult time on the ranch for her—Carla was putting a lot of pressure on her and so were her teammates. While this may motivate some people, it’s certainly not how Joelle is motivated. Because she is naturally quiet and not competitive, it actually defeated her more than it helped. It was initially hard to figure out what would motivate Joelle, but the more we trained together, the more I realized Joelle was motivated by positive feedback. What she really needed was a buddy (enter, Catherine!). While I feel it’s my primary job to give Joelle a tough, physically demanding workout, I also feel like she needs someone on her team. These past two weeks, we’ve tried to surround her with as much support as possible. Last Wednesday, after watching another difficult episode air the night before, she came in and said “I’m done worrying about the show. I want to focus on me.” SUCCESS! Let’s get rockin’

This week, Joelle and I also finalized a schedule for her workouts from now until the May 12 finale. We coordinated fitness class schedule with my availability and Joelle’s work schedule. When all was said and done, Joelle is working out a minimum of four hours a day, including multiple kickboxing classes, cardio interval workouts, and strength training sessions with me. We did allow Sunday to be a lighter day, so she could recuperate and prevent injury. Four hours a day is a lot for anyone, but it’s especially dense for someone who didn’t work out before starting at the ranch. Psychologically, Joelle mentioned having some difficulty getting her head around the idea of being skinny. Our schedule and workout plan put her on track to lose over 160 pounds since her initial ranch weigh in! That’s a lot of weight in a short amount of time. Even more noteworthy is that the last time she weighed less than 200 pounds was when she was ten years old. Joelle has literally never been thin—and the thought of success may take some getting used to. In the meantime, I’m keeping her on track and the weight is really starting to come off. Since starting at CoachMeFit, Joelle is losing weight at the same rate that she did while on the ranch. This is extremely encouraging. On the ranch, there is no job, no family, and few similarities to real life. It is infinitely more difficult to lose weight at home, where the demands of life can easily take precedence over working out. In this regard, Joelle seems most appreciative to have a trainer to keep her on track and motivated, although she has been teasing me about the phrases I use most as a trainer. She took a particular liking to my personal favorite, “Its only numbers”. I say it when we have 5 reps left and she’s hurting. Joelle said it puts things in perspective—only numbers! But I do use it a lot. I’ll have to scour the internet for some new motivating phrases.

As always, stay tuned…

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