Posts filed under "levels of training"

Yeah, it's Tuesday but What is your Monday MOJO?

mo·jo1 ˈmōjō/ noun US

  1. a magic charm, talisman, or spell. "someone must have their mojo working over at the record company"


Everyone is motivated by something and usually what motivates you has a little MAGIC swimming around it. It captures your attention, makes you stand a little taller, feel a little stronger and helps you conquer the day! Whether it's a Cup of Joe, an inspiring individual or a song that just gets you going... it's THAT magic we love to breath in to help push us through tough challenges throughout the day.  

What's your MOJO? Do you know what it is? Right now, my MOJO is a deep inner strength that I can't explain. It's so deep that it comes and goes...and when it comes...OH MY...it's something much greater than myself!

This week, I am definitely going to rely on that inner strength because it when it showed up for my 5K...Uh...WOW, the feeling was amazing and it really pumped me up mentally! Something I really need right now. 

See, I started my next level of training this past week (yes, I think I am some Olympic athlete...LOL!) and I COMPLETELY forgot I registered for a 5K until I got an email late Friday afternoon reminding me to pick up my number. I thought, OH, OK! I will just have fun, not run too fast (because I didn't think I could) and enjoy the festivities

Y e a h... r i g h t. 

The announcer said GO and about 3 minutes into the race I found my comfort zone and never looked back! I ran a whole minute and 20 seconds faster than expected and felt AMAZING after the run! So, needless to say, I am still on a Runner's High and I would like to stay there for a few days! Ha!

So, whatever magic you find this week, hold on to it, stay focused and enjoy the ride!

Train Hard but Keep it Fresh

When designing a training program, it's important not get stagnant. Getting people to move is one thing but to keep them moving is another. As a trainer, I always make sure that my clients have something to look forward to. Keeping the "bottom line" solid and keeping the challenge "challenging". Whether you are looking to lose weight, train for your first 5K or run a marathon, each week should be progressive, each day should never be the same and each stage of training should be challenging. 

Changing it up from time to time...

  • creates a synergy between the mind and body
  • motivates a desire to want more from the next workout
  • moves the body in different planes of motion
  • prevents future injuries
  • helps to accomplish your goals faster

Changes that can make a difference...

  • cardio is not always about running, try boxing, spin or martial arts
  • switch from "clanging and banging" in the gym to a boot camp at the park
  • move away from body weight training and try suspension training-TRX once a week
  • instead of working out alone, find a small group with the same goals and meet-up once or twice a week.

Never lose sight of your goals, believe in yourself and never give up.

What is your Intensity Level?

With any type of physical activity, there is some intensity big or small. Whether you are just riding your bike or on a serious training run there are stages that help you get into the shape that you want.  For me, I would have to say that Saturday through Monday are my more intense workout days because I am teaching and training my body at the same time. Tuesday through Friday would be less intense because  it is my recovery and maintenance days.  As you know each person is different according to their lives and schedules but somehow we make it work.   

And even though there are so many different types of heart rate monitors, pedometers and GPS gadgets on the market, it makes it even easier to chart your intensity level with a press of a button.  Yet, at the end of the day, I still like the "old school" way of listening your body because on game day . . .it's just you and your physical abilities and not your gadget.  

Here is a great "Intensity Chart" that can help you "read" yourself while training.  As always, I am not knocking a good heart rate monitor or having the latest GPS gadget (I definitely have my own), but it's always good to know what your body is capable of doing.  Check out these stages and the examples listed below that can also help.

Examples of Intensity Levels

ie.1.When you are doing a "tempo" run, you are usually maintaining a challenging pace.  This would be considered a level 8.  You have pushed yourself passed your comfort zone but can finish the workout.

ie.2.During my boot camp sessions, I have my participants do a "progressive" 60 meter run after a leg workout.  I don't want them to pull anything so, I have them start at a level 5 or 6 for the first 20 meters, increase to a level 7 and then hold at a level 8 during the last 20 meters.

ie.3.Two weeks before a half marathon, my partner and I will do a hard level 9 "almost half marathon" to see where we are at after weeks of training.  We do not talk and near the last third of our run breathing is NO JOKE but we still have a little gas in the tank.