Kristen's" Fitness Is A Lifestyle" Daily Tips

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 ...