Kristen's" Fitness Is A Lifestyle" Daily Tips

This is just an example. Yes it is low-calorie, but there is a lot of research supporting a low caloric diet that is optimal in both macro & micronutrient intake. I am enjoying the flush and find it easy to follow the suggested intake of more proteins(animal) and veggies and to rely less on processed, boxed items, and man-made food. Are you?   Monday 3/3 Post-run 5am Energy Drink Post-class 6:15am Coffee 8am 2 Turkey Sausage Links, Mineral Water, and 1/4 Almond Milk Post-lift 10am 2 BCAA w/ Coconut Water, 2 Hard-Boiled Eggs, 3 pc Melba Toast 1:30am 1 Packet Tuna Post-Classes 7:30pm Flounder, Steamed broccoli, green beans, & yellow and orange peppers.   Tuesday 3/4 Post-run 4:30am Energy Drink & Sm Coffee Post-lift Bi & Delt 8am- 2 Egg whites & 1 Whole egg scrambled Post-lift legs Cabbage-Tuna Roll-up (2 steamed cabbage leafs & 1 pactet Albacore Tuna) 2 BCAA 2 Fish Oils w/ coconut water 2pm Mardi Gras f...

Monday, February 24, 2014- (Feeling 80% Better) 4:15  AM- Post Run- Energy Drink 6:30  AM- Post Bootcamp- Coffee 8:00 AM- Hard Boiled Egg 8:45 AM- 1 Scoop White Chocolate Peanut Butter 10:00 AM- Post Lift (Heavy Chest) - 2 BCAA, 1 Hard Boiled Egg, 5 Blueberries, 4 pieces Melba Toast Crackers 7:15 PM- Post 2 Hr Class- 4 oz. Boiled Chicken Breast, 6 Asparagus Spears, 5 Broccoli Florets, 1/4 C. Almond Milk, 1/4 C. Coconut Water, 2 BCAA & 2 Fish Oils Tuesday, February 25, 2014- (Energy Up, Not Feeling as Sick) 4:15 AM- Post Run- Energy Drink 5:30 AM- Coffee 6:30- Post Lift(Bicep/Triceps)- Coffee, 1 Hard Boiled Egg, 1/4 C. Almond Milk 11:00 AM- Post Lift (Heavy Back)- 3 oz. Cod, 2 BCAA & 2 Fish Oils 3:00 PM- 1 Packet Albacore Tuna in Water 7:00 PM- Post Cycling- Steamed Green Beans, Asparagus & Broccoli Wednesday, February 26, 2014 4:15 AM- Post Run- Energy Drink 6:30 AM-Post Bootcamp- Coffee 8:00 AM- 2 Turkey Sausage Links, 2 Broccoli Florets...

Recap of the 30 Weight Training 101 Intro Talk   The answer to so many of your questions of.... Why you have belly fat although you work out? HORMONES Why am I not getting stronger? MUSCULAR ENDURANCE & NOT MUSCULAR STRENGTH Why am I getting injured, over & over& over? WEAK TENDON CONNECTION What should I eat? REAL FOOD I want a 6-pack? APPLY RESISTIVE FORCES I lost weight and have "saggy" skin, how can I "tone" it up? PROTEIN & TRAINING VOLUME I went over briefly the "how to" of loading & unloading the EZ curl bar and straight bar and how to safely use the collars on these bars. Also, the weight of each bar: the EZ Curl bar weights 20 lbs and the straight bar weights 45 lbs. My guess is that many of those in attendance have not worked with this type of equipment and are not comfortable  going into a Weight Room setting to set up & use this equipment. Hopefully, the quick explanation of these two new pieces will allo...

  Sunday, Feb. 16, 2014 5:00 AM- (Post Run)- Energy Drink 8:30 AM- Coffee/Orange 11:00 AM- Crushed Garbanzo Beans w/Feta Cheese, 5 pieces of Melba Toast 1:00 PM- 2 Broccoli, 2 Cauliflower Raw 3:00PM- White Rice w/Salt,Pepper & Butter Topped w/Sunflower Seeds (Carbs for the Week) 6:00 PM- 5 Blueberries, 1/4 Cup of Almond Milk Monday, Feb. 17, 2014 4:00 AM- (Post Run)- Energy Drink 6:30 AM- (Post Bootcamp)- Coffee 8:00 AM- 1 Turkey Sausage, 1 Hardboiled Egg, 2 Fish Oils, 2 BCAA 11:00 AM- 1 Scoop Justin's Hazelnut Butter 3:00 PM- 10 Animal Cookies/Crackers 7:30 PM- Chicken Breast-Olive Oil, Steamed Broccoli, Asparagus & Cabbage, 2 Fish Oils & 2 BCAA Tuesday, Feb. 18th, 2014 (Not Feeling Well, Bad Calorie Day!) 4:15 AM- (Post Run)- Energy Drink 5:30 AM- Coffee 9:00 AM- (Post Lift)- BBV 8 oz. Shake w/Almond Milk, 2 Fish Oils, 2 BCAA 6:00 PM- Toast Wednesday Feb.19, 2014 (Sick Day) 6:00 AM- Coffee 9:00 AM- 1 Scoop of Justin's Hazelnut Butter,...

You asked HOW and WHAT??  I am sharing with you my personal food journal of the week. Weekly Menu Monday Post Run 4 am- Energy Drink Drink, ½ Graham Cracker Post Run/Workout 6:30 am- Coffee, 2 Hard Boiled Eggs and some Blueberries 2:30 pm Apple 6:45 pm-Handful (6-8) Peanut Butter M&Ms Post workout 7pm- 4 oz. Cod, Olive Oil, Red Peppers, Orange Peppers, Broccoli and Roma Tomato Tuesday Post Run 4 am- Energy Drink Drink 6:30 am- Coffee 7:30 am- 2 Hard Boiled Eggs, Spoonful of Peanut Butter Post Lift 9:45 am- BBV Shake with Whole Peanut Butter, 8 Ice Cubes and Almond Milk 1:00 pm- Steamed Green Beans, Broccoli and Red Peppers Post Cycle 7 pm- Juicer Drink 16 oz. Wednesday Post Run 4 am- Energy Drink Drink and 1 Graham Cracker Post Workout 6:30 am- Coffee 7:30 am- Spoonful of Whole Peanut Butter, 2 Turkey Sausage Links Post Lift- 8 oz. BBV Shake 1:00 pm- Packet of Tuna with ¼ Cup of Cottage Cheese 7...

 Just a few details about the upcoming WEIGHT ROOM WORKOUT!!! This is the closest to personal training a "group" environment will get. This will not be at all like a typical Group Exercise class. The format will be similar to that of   "old school" style weight room  lifting. Think Monica Brandt, Kiana Tom, Rachel McLish, Corey Everson.... the pioneers (at least to me) of WOMEN ON WEIGHTS!!!! Will you look like them? No, but you will get strong like them!!!!!!!!!!!!!!!!!!!!!! Or, maybe some of you will and please welcome that. Let's start being ok with muscles and legs that have development & definition and glutes that "pop" and delts that are broad. NO MORE SKINNY GIRL BS and no more looking at food as the enemy or counting every calorie - who wants to be controlled by that? Hmm, moving on.... With that being said, the goal is to lift, lift heavy, using just dumbbells,  focus on all of the large major muscle groups, get in get it done and get o...

The plan for this Saturday, August 31st. We will meet at LC Track. Same time, 5:20am. There will do our warm up run off the track, about 2 miles. Then, we will do a 40 minute track workout - LT pace runs, Long Intervals, Short Intervals, and more. By this time, we have all built a pretty god aerobic base and will be ready for the workout tomorrow!!! Don't forget, we have our RED DIRT SHOE CLINIC tomorrow at 8:45am. I met with Andy yesterday and he and his staff will be ready to discuss with all of you options of  new shoes, the latest science on shoes, foot strike, and your individual biomechanics of running. As long as your dues for the September - December session have been paid, you will receive an additional 15% off your purchase of regular priced items - that is an awesome deal if your rotate your shoes or purchase new shoes every 45-60 days. If you are unable to go tomorrow, I have emailed Andy a roster with all of your names. This offer will continue ...

Saturday, August 24th - meeting at the Hy-Vee on Madison Ave. 3 Route Options: 4, 6, & 11 Time: 5:20am We will all start out together leaving form Hy-Vee heading towards the MALL OF THE BLUFFS (back side of the mall), turn right onto MALL DRIVE, and another right onto VALLEY VIEW TRAIL. Stay on the trail to HIGHWAY 92. Turn right onto HWY 92 heading west until you get to the lights on HARRY LANGDON and turn right. REMEMBER: once on HARRY LANGDON, stay on the left of the road - run towards the oncoming cars - there is small trail to run along. We will split up at HARRY LANGDON & WOODBURY AVE. Those doing the 4 & 6 mile route, turn right onto WOODBURY. Those doing the 11 mile rout stay on HARRY LANGDON. 4 mile route: run up WOODBURY, down WOODBURY AVE cross Madison Ave and over into Hy-Vee. 6 mile route: run up WOODBURY, down WOODBURY, turn right onto MADISON AVE and up to BENNETT AVE. Turn right onto BENNETT AVE to FRANKLIN AVE and run down the hill on FRANKLIN...

This Saturday we will be running a route that will help anyone preparing for a 10K this fall stronger & more fit!! Those doing the Corporate Cup, you won't want to miss this Saturday!!!! But if you have to due to other obligations we will do another run like this soon.  Compared to last weeks flat course, this week has more ascents & descents at a variety of percent grades. Running inclines compared to flat courses will work different muscles, make you stronger, helps improve running economy & overall fitness, and allows you to work different energy systems so that you do not become stale. The main energy system is always AEROBIC because running rely's mainly on carbohydrates for it's first source of energy while turning to fat for energy once glycogen is depleted. However, running hills is interval training & strength training in disguise. Therefor, it allows us to tap into different energy reserves other than just ...

It's here, the long distance Saturday!!! You will have the choice of doing a little over 6 miles or a little over 12 miles. The route is flat and in my opinion, running on the west side of the lake is peaceful and serene especially as the sun comes up..so enjoy that part of your run. When increasing distance, you need to decrease intensity. As many elite runners know and do, your minute/mile pace needs to decrease by 3 minutes slower than your 5k pace. Keep in mind, especially those participating in a half this fall, it is not the actual event (run) so don't overdo it - save that competitiveness for race day. Instead, remind yourself that you are still in training mode and while in training mode it is all about time on the feet and increasing capillarization and mitochondria so that oxygen is efficiently transported to the working muscles to do work. Why? Because any race over a 5k is all AEROBIC METABOLISM and in training, you are building that AEROBIC BASE. So, with...

SATURDAY ROUTE 7/20 The meeting place for Saturday was suggested by one of the CBRC participants and I really think you will all like the options!!!! We will be meeting at Bayliss Park same time, 5:20am. However, I will be there by 5am for those wanting to leave early. There will be a few route options. One suggestion that I use to run a lot from the YMCA was the Harrison 5mile route. From Bayliss Park up to Broadway, run down past what is referred to as the 100 Block to 1st Street. Turn left on 1st Street - to Harrison Street (a gradual incline) to Delong Ave (a decline), to 8th Street(flat), all the way back up to Broadway turning left taking you back to Bayliss. Approximately 5 miles give or take. Option #2 & #3 We will all leave from Bayliss - to Broadway, turn right. Stay on Broadway passing through the 100 Block, past Taco Johns, Walgreens, and Eddy's Gas Station which eventually veers into Kanesville Ave near Super Saver. We will fol...

Saturday's Routes: There will two options. A 4.5 mile route and a route that is about 9 miles...give or take. We will meet at the parking lot of Starbucks/Orange Leaf. I believe the area is called Metro Crossing. Everyone will exit the parking lot heading towards Metro Drive - Target, Hobby Lobby and follow Metro Drive around passed Sam's Club to the overpass that runs behind Menard's.  At the end of the overpass, Turn LEFT onto South Expressway, be careful on this road as there is just a small lane to run/walk in but that time in the morning shouldn't be too busy. You will continue to the Veterans Memorial Highway and cross. You are now next to TRACTOR SUPPLY & Heartland Christian School and the Country Club Golf Course. THIS IS WHERE WE SPLIT UP. 4.5 mile route. You will turn RIGHT onto WRIGHT ROAD   - the street behind HEARTLAND CHRISTIAN SCHOOL. The Country Club golf course will be on your left and condominiums on your right....

Ok, we are back at it this week!! I know that many of you got in some good miles during our "kind of a break week" so great job there! I was able to clock about 62 miles doing a lot of 10 milers and 8 milers everyday. However, I couldn't have if I was teaching classes, definitely had fresh legs each morning run. Once in while is fine but I sure wouldn't give up lifting and classes because by Sunday, my joints were feeling it. So here is the plan for this week. It will be both hot & humid. I believe that training in these elements makes us stronger mentally and physiologically, but it is all about smart preparation and awareness. So be sure to get the right amounts of fluids into the tissues of both water and electrolyte type of drinks and eat lightly if you are running in the evenings. Humidity effects our gastric emptying rate and can cause stomach cramps and loose stools. On TUESDAY & THURSDAY I will be there to take off at 5pm. On Saturday, July 13t...

Reflecting back over the last 22 years of being part of this fascinating and revolving industry, I've got to say fitness has changed and I'm loving it!!! Starting out back in the early 1990's in my fitness career, my main goal was to be skinny by doing A LOT of aerobic training and watching every morsel of food and calculating every calorie consumed. By days end, I was so mentally exhausted worrying about things I couldn't control that both my relationships and my school work to a backseat in my life. To look a certain way, my body was fighting it and therefore my homeostatic functions ceased - it was very detrimental. I wouldn't wish that on anyone. On a side note, my choice of giving up late nights of partying, drinking, and eating crap food for early mornings of  dedication and discipline I will never regret. If it wasn't for the boom of research on the Benefits of Women & Strength Training and many Wo...

For those who want more bang for their buck... Using two muscle groups or better yet, working lowerbody moves at the same time you work the upperbody is considered high intensity and it is this type of training that not only burns a few more extra calories during the workout but elevates you EPOC post workout. Workouts that are higher in  INTENSITY will raise your EXCESS POST EXERCISE-OXYGEN CONSUMPTION. When you are in an energy or O2 deficit such as when doing HIIT,  you need to replace both the energy (units of Kcals) and replace O2 levels. So your training effect and adaption response are under a different state of demand compared to lower intensity or long -duration workouts or workouts that separate cardio from strength. THIS IS AN IDEAL WAY TO TRAIN WITH AMAZING RESEARCH TO BACK IT UP!!!! From personal experience and own research, changes in fitness (aerobic & anaerobic metabolism) and physique deliver the results females w...

STRENGTH W/WEIGHTS FOR UPPERBODY Chest & Back 3-4 sets of 12-15 reps (heavy resistance) OR 4 sets of 16-24 reps (light resistance) SUPINE CHEST PRESS BENTOVER FLY SUPINE CHEST FLY STANDING RETRACTIONS Take 20 seconds to rest to transition & rest although working in opposition Bicep & Tricep 3 sets 15 reps Seated-Incline Bicep Curl Seated Overhead Extension Standing hammer curls Supine Overhead Tricep Extension Take 20 seconds to rest & transition although working in opposition STRENGTH W/ WEIGHTS FOR LOWERBODY 3-4 Rounds (Holding weights) Full ROM Squat 25 x (Hold 1 Heavy Weight under chin) Alternating Back Lunges 50x (25/leg) Romanian Deadlift w/ weights 50 reps 3 Rounds Scissor Jump Lunge 40 x Single Leg Squat R-leg 25x  / L-leg 25x (back foot is elevated, back leg in full knee extension,45 degree hip flexion) 3 Rounds Sissy Squat 25x Wide-leg JUMPS 25x TRUNK Standing Wheel 100 Reps (50/s...

Program #1Track Workout Jog 2 miles to warm up 4 x 100 m strides 3 sets of the following, nonstop: 20 Full Pushups 20 Jump Squats 20 Inverted Shoulder presses 20 X-Jumps 20-Ground Dips 40-Full JACKS 3 sets of the following,nonstop 20-Full Burpees 40-Walking Lunges 50-FROGGIES (count as feet land forward) 40-SQUAT pulse 3 sets of the following, nonstop 100 Single Leg Extensions 50-Mountain Climbers 30-Spider Crawls 10-Chaturanga Pushup 3 sets of the following, nonstop 20-Supermans 30-Mule Kicks 40-Standing Wheels 50-ISO crunches 1 Mile Cool down jog

We've all been there, a few days of too much sodium, too many high starchy foods, or too many alcoholic beverages after a weekend. Feeling bloated can cause us to feel sluggish, worn down, tired, have GI issues, and make our clothes feel tighter. So this 3 day system can help you shed some water weight the natural way. Water weight and losing body fat are two different things. If you need to lose body fat it will take time, hard work, a strict long term diet, and a positive mental outlook. Shedding water and de-bloating allows you to get back on track and start feeling better. 72 HOUR SYSTEM 1st Nutrition Component: 2- 3 meals of Veggies & Protein. 1 meal with a carbohydrate source but only postworkout. Starch sources include: brown rice, 1/2 baked potato, sweet potato, Bulgar, Oats, Whole-grain pasta, Rice Pilaf,  Cous Cous, bran, etc.  Next, consume 3 Liters of water on all 3 days. In addition to the recommended water intake you may have as mu...

Tomorrow's goal for the CBRC will be increased mileage consisting of 4, 6, 8, or 10 miles. Most of us will be leaving at 5:20am. There will be a few leaving earlier and some who show up later. Those who show up after 5:20am the routes will be posted. REGRESSION WEEK: All next week, starting July1st, my suggestion is to decrease volume and intensity of your runs to allow the running muscles & mechanics to have a break. Go ahead and continue to run, however, slow it down &/or decrease distance by a 1/2 mile or full mile per run. Take more walking breaks or end your normal route with a faster walk. If you haven't been doing hill training due to the excess wear & tear on the body that both uphill & downhill may have, then use this week to add some hills back into your workouts but walk uphill and jog slowly down....run the flats in between. Walking up hills is very beneficial to...

One of the most freeing feelings is not having to calculate & count calories and letting go of guilt after eating something that may not be considered "healthy" or is categorized as too sugary or too high in carbohydrates...since CHO has gotten such a bad wrap. Speaking from experience, food is much more enjoyable once you let go of the control kcal consumption has and become more aware of your body's satiety. Being in tune with your body's hunger signals and knowing when you may need a few more carbs over protein or vice -verse allows you let go of disordered eating patterns and quit wasting energy on worrying about it. There's not one food or one category of macronutrients that will help you burn more fat, help with weight loss, or help increase lean muscle tissue. It's all about balance - getting complex carbs, some simple sugars, some protein, mono - poly - saturated - unsaturated fats, fiber, vitamins & minerals - all from "real" f...