Posts filed under Workouts

Rock The Bay Triathlon | Duathlon Event

Another race down and one more to go before the season ends. Rock The Bay San Diego Triathlon was a nice, challenging race. Loved it! The course was simple and straight-forward. Next year, if you decide to do a KOZ event for the first time (beginner) do the Solana Beach Tri|Du event in late July. If you can not make that event, Rock The Bay would be my second suggestion.

Of course, I participated in the sprint duathlon this weekend. The sprint duathlon consists of a 1 mile run - 10 mile bike - 5K run. For me, it is such a challenge and keeps my mind moving the entire race.

The course for Rock The Bay was pretty easy with a few exceptions. There was only one turn that was a little too tight and part of the road for the bike was SOOOO bumpy and rough, I think I did AT LEAST three “wheelies” just to avoid a flat tire.

There were only 31 participants in this particular event but nearly 900 participants overall.

I love these multi-sporting events because it brings so many people together. Like running, everyone has a reason why they participate and for some, it’s simply to challenge themselves mentally and physically. It’s like going to a rock concert and all the athletes are rock stars because they not only ran, they jumped on a bike or swam in the ocean. It amazes me every time!

After each race I check my time, think about how I felt and ALWAYS try to learn from my mistakes. My first lesson on Sunday was the first transition. It sucked! I thought I was organized but I wasn’t. I spent WAYYYY too much time in transition messing around with my shoes, helmet and hat.

The next lesson came from the bike. As I mentioned before, parts of the road was very rough. My back wheel got caught in a crack in the road, the potholes were so big, bad or packed all wrong I literally lifted my bike over the terrain! It was crazy! I was little scared too. LOL! No, seriously.

The third lesson, I will not doubt myself again. I saw an opportunity to beat someone, a man, who beats me every time. I was too scared to make a move too soon, so I waited. Once I found a little confidence, I gradually picked up the pace and when I was ready, I took off and I got him! LOL! If I would have made the move sooner, I could have shaved off time lost in that first transition. But, it’s all good!

So, there you have it! I have ONE MORE race of the season and I will be ready. What a year it’s been and I am so happy I made duathlons a significant part of 2018! I hope this inspires you to get out there and find something you can do athletically. Remember, being an athlete is anyone who moves and challenges themselves mentally and physically.

RESULTS: 1st place overall female | 1st place age division | 4th overall men and women | 1:02:57

PROUD TEAM MEMBER OF HEREVOLUTIONS 2018

SD TRI SERIES

KOZ EVENTS

Y O G A

Time to bend yourself back in shape!

 
 

I am a runner who respects yoga and the benefits that it brings to all levels of athleticism.  I am no expert at yoga but the more I learn, the more I will share.  What I do know...yoga is a great low-impact exercise that can definitely realign your body, rest your mind and energize your soul.  If you have not experienced yoga, I highly recommend adding a yoga class to your workout plan.

YOGA is defined as an ancient Indian body of language that unionizes the body, mind and spirt through breathing, meditation and yoga postures. It is believed that yoga has been around for over 5000 years.  Yoga has transformed into different forms and techniques helping people connect with their bodies, as well as their environment. 

Runners, tri-athletes, cyclist and the guy behind the computer are all flocking to their next yoga class. Yoga really is for everyone. Yoga moves can be simple or extremely complex depending on what you are looking for in yoga workout. There are different types of yoga for different needs, such as Bikram Yoga, Kripalu Yoga and Power Yoga. Each practice of yoga provides different benefits to satisfy different lifestyles.

I noticed through my latest fitness research, yoga is IT! It seems like everyone is posting "a pose a day". Athletic wear companies are catering more to the yoga world than ever before and I think yogis have become the new rock stars of modern day exercise! Why?

Benefits of Yoga

  • Helps prevent injuries
  • Relaxes the mind
  • Realigns the body and elongates muscle
  • Yoga is low-impact, yet challenging and can be part of anyone's workout plan  

As a fitness trainer, it's great to see clients get stronger, build lean muscle and improve their endurance but I also want them to be safe. When I put together their workout plan, I always encourage them to include a yoga class.  Many times. . .MANY TIMES when a person makes the decision to workout everyday, they only focus the workout and will not stretch after their workout.  They are usually in a hurry. So, I will always suggest adding yoga to help keep them on track.

Every morning when I wake up, there are 5 yoga poses that I HAVE to do in order to move efficiently throughout the day.

  • Cat Cow
  • Downward facing dog
  • Pigeon Pose
  • Standing Forward Bend and
  • Low Lunge (right and left leg)

Even though I am extremely active and still consider myself a high performing athlete, I live with lower back pain.  For the most part, I take care of myself but from time to time, my lower back will get the best of me.  So, to all you YOGIS out there. . .YOU ROCK!

If you want to learn more about yoga and adopt different yoga poses go to realign your body go to

yogajournal.com

Posted on April 10, 2018 and filed under Wellness, Workouts, Training, Running.

On a MISSION

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Ok, so you know how you decide you are going to do something, you get started and three days into it, you really think "I am really doing something here!"? That's where I'm at right now. I am so excited to start this new strength training program. I am only doing basic stuff but MAN, I didn't realize how weak I was until I started to throw some real weight around. It's been a minute!

This past week, I have been consistently running, biking (eh?) and strength training. The duathlon season starts next month and I want to be ready.

So, for the next 2 weeks, I will be working on the following...

  • strength
  • endurance 
  • core
  • flexibility

I have completed 4 weeks of functional training with light weights. Now I am in the strength training phase for the few weeks before I graduate to power training. 

When adding strength training to your workout, make sure you stretch, take days off from weight training, eat the right foods and drink plenty of water. Building muscle can be fun but you have to take care of yourself along the way. Meet with a nutritionist who can help you with the right foods to eat before and after a workout. In the upcoming weeks, I will share with you what works for me and as a trainer, suggest meals and snacks to eat as well!

Whether you are a brand new athlete or a seasoned runner, let's keep each other motivated to keep pushing forward!

LOVE YOUR LUNGES

LUNGES:

If you are looking to reshape your glutes, quadriceps, hamstrings and calf muscles you need to do lunges. I have to admit that lunges are not my favorite exercise but the benefits of having a great butt, shapely thighs and faster 5K times has me hooked!

Lunges not only help strengthen your legs but they also help improve overall balance, flexibility and core strength. 

When performing lunges,

  1. Make sure your legs are shoulder width apart
  2. Next, take a nice step straight back from where your foot was placed under your shoulders.
  3. Move downward by bending knees at a 90 degree angle and finally
  4. Push up through your heels for full range of motion. 

Benefits:

  • stronger core
  • improved flexibility
  • better range of motion
  • provides power when sprinting
  • great looking glutes
  • shapely thighs
Posted on March 25, 2018 and filed under Workouts, Women's Fitness, Training, Running, Personal Training.

Resistance Band Workout

When I travel, I always grab my favorite resistance band and throw it in my suitcase. Resistance bands are light, easy to pack and very effective. I don't always have the time to hit the gym in a new or unfamiliar city. So, I have my little bands just in case. Here are 3 exercises that will work the entire body if done right. 

TAKE NOTE

  • Watch my posture
  • Do 3 sets of each exercise for 45 seconds - 1 minute each
  • 1 minute rest w/water break between each exercise
  • Pace your workout with a nice pace and
  • Do NOT rush through the workout

EXERCISES

  • Squats with overhead press (legs, shoulders and triceps)
  • Bicep curls with side steps (strengthens IT band, biceps, gluteus minimus)
  • Leg extensions with overhead press (legs, shoulders, triceps and abdominals)

GOOD LUCK and EMAIL ME if you have any questions!