Run your fastest mile with these 4 exercises!

The obvious solution to running faster is to run often and push yourself, but we can also improve our top end speed and endurance by including these exercises into your training program.

HILL REPEATS

Running up and down a hill can do many things to improve your running ability. Anaerobic repeats of 10-90 seconds with ample rest time to duplicate the same effort every time will increase your explosive ability and top end speed. Longer work intervals, like a 1/8 to a 1/4 mile with a 1:1 or 1:2 work to rest ratio will improve muscular endurance and lactate threshold. 

SPLIT SQUATS

These are much like lunges but allow the gluteal muscles to be isolated much more than lunges tend to offer. Also, the unilateral nature allows us to balance our bilateral strength which will reduce risk of injury. The eccentric contraction phase (landing) of a split squat will help build the connective tissues like tendons and bones, especially during dynamic variations. Check the video below for 4 variations of dynamic split jumps.

MOUNTAIN CLIMBERS

Climbers, while grueling to perform, they are an extremely efficient exercise to hit the entire body. Your core should be tight, supporting your lower back, while your hip flexors drive your knees to your chest. Shoulders should be directly over your hand allowing your serratus muscles to support your ribs. A combination of cardio, muscle endurance, and shoulder stability are all being worked on. 

PRO-TIP: The lighter you feet are to the ground the more core work and less quadricep(thigh) burn you should feel.

SINGLE-LEG DEADLIFTS

We have all read about the benefits of dead lifts as a "can't miss" strength exercise. For my runners I prescribe SL DeadLifts because they force your Glut Medius to stabilize the hip. Glut Medius is one of the most important muscles to work to avoid injury when increasing distance and speed. These can be performed with a barbell or a par of dumbbells. 

PRO-TIP: Be sure to keep the hips square. Don't allow the leg you're elevating behind you to open up your hip to the outside. This is most easily achieved by ensuring your core is tight and your pelvic tilt doesn't change through the motion.

How Much, How Often?

Most people aren't gluttons for punishment and prefer not to dedicate the necessary amount of time to create serious bodily changes. In fact, most people also want to do the bare minimum and yield the most results. Unfortunately for these types, that isn't how the body works. Our body's respond to stress. The more we apply the more it will adapt, but if we apply too much stress the body can fail. Over-usage injuries such as stress fractures and tendonitis are the most common, but major joint injuries can also occur due to too much progressive overload. So how much time should we dedicate to see solid results? That number you should aim for is 10 hours per week of fitness related activity. That's right, 10 hours! This may sound very unrealistic, but if we break it into days, we are looking at less than 1.5 hours per day. Here is how you can split up your fitness schedule to make that 600 minutes per week easily attainable.

1. Get your cardio in every day! Mix it up so that it doesn't become boring and redundant. Try something like an easy Fartlek workout on Monday, 15-20 minutes of Stair Climber on Tuesday, a 45 minute Spin Class on Wednesday, Track or Treadmill intervals for 30 minutes on Thursday, an easy jog or bike ride for 60 minutes on Friday, and a  hike or trail run on Saturday.

This should total about 3.5-5 hours of your fitness for the week. The more weight you are looking to lose, the more cardio you should be putting in. Also, adding cardio DOES NOT mean taking time off from your other fitness activities.

2. Make your resistance training short and sweet but also very intense. I suggest at least 3 "hard" workouts per week. Hard is obviously a relative term but and good indicator of a "hard" workout is at the end of 30-40 minutes you have only taken a total of 5 minutes of combined rest time. These fast-paced workouts will boost your metabolism while also increasing the bodies ability to recover.  Do your hard resistance workouts on days that are easier cardio days. You can also combine cardio and resistance into circuits to save time.

Interval workouts and Fartleks are great cardio workouts to mix resistance training and cut down on the amount of time spent in the gym.

3. The most common workout to skip is probably the most important to hit, our corrective exercises. We all make it to the gym for our favorite grueling HIIT class, but most people usually just squeeze a couple corrective exercises in at the end of their workout. While I would never say thats a bad thing, it is much less effective to do 2 exercises than it is to do 2 sessions of correctives. Allowing yourself to focus on what ever muscle imbalances you may have, or joints with a lack in range of motion helps prevent injury and will increase efficiency in the body mechanics.

4. Lastly, the therapeutic aspect of your fitness must be addressed, stretching and myofascial release. I have never told a single person that they foam roll too much. It doesn't matter where or when, but daily stretching and massage will help your body wake up easier. Stiffness and tightness can be mistaken for soreness and lead to skipping your daily fitness fix. 20 minutes per day is all you need. This can even be broke into two 10 minute sessions at the beginning and end of the day. If you really don't like to do it, ask your trainer if they offer stretching sessions. We saw a huge increase in the amount of activity our members were engaging in after the started signing up for 1-2 stretch sessions per week. We also saw a huge decline in the number of complaints about lower back pain, shoulder impingement syndrome, and knee soreness. 

By splitting up our fitness into daily goals we can manage our time better and get great results without risking injury or burn-out. Don't expect to hit 10 hours every week, but make it a goal. Some weeks you will do much more and some weeks you might come up a bit short, but sticking to this goal will create healthy habits. Good luck!

Finding Your Fitness Niche

It as long been questioned what the best strategy is to lose weight or achieve fitness goals. An answer I learned early in my fitness career was that the best exercise is the one that you will continue to do. This sounds simple enough right? Find out what form of exercise is fun and you will look amazing, be full of energy, and live much longer. Not everyone likes the burning in my legs and lungs I seem to enjoy when sprinting up a hill. While I find myself bored with the meditative practices and the long arduous holds so many yogis dedicate their lives to perfecting. Fortunately, our choice of exercise is exactly that, a choice. So here are my steps for getting the most out of your monthly gym membership fees.

1. Evaluate your goals with the good ol' fashioned S.M.A.R.T. method. 

Specificity

Measurable

Attainable

Realistic

Timely

2. Research strategies used to achieve the goals you have. If you have a weight-loss goal, like most average american's then research successful nutrition programs for weight-loss. Many gyms and personal training studios offer specials for the New Year for specific diet programs aimed for a quick drop to start the year.

3. Be competitive. Whether it be "friendly" competition between you and your family members, or a challenge at a local training facility, beating other people is always a great motivator. Even if you don't win, beating others while also improving your health is twice as nice. The office is a great place to compete because of the built-in competitive nature seen between co-workers. Those who work together tend to do whatever it takes to win a competition, which makes for a fun team-building experience.

4. Choose a few different forms of exercise and decide which you want to continue, after a few sessions.  You don't need to try everything. We have a basic understanding of what we like and don't like, so pick a few classes at the gym, try something you don't know what the hell it is, then try something that sounds difficult. Many times something that is difficult can end up being your favorite. The struggle of mastering or improving is a great intrinsic motivator. And don't give up on your choices after one session. Sometimes you won't mesh with your instructor, or they have an off day, or you might be dying because it is your first time. Try a second o even a third class before giving up on our fitness choices.

5. Complete your objective. What is our objective here? To a fitness niche. Where do you fit into the fitness community. Are you a Pilates/yoga-goer, a runner who also does crossfit, or are you into outdoor activities no matter what it is? After you have immersed yourself into the fitness world you must evaluate all your thoughts and feelings. Are you happy with your results? Do you still enjoy what you are doing? Are there other fitness goals I want to attain along the same realm? If you can answer these questions, you can easily decide what your next SMART goal will be.

My Favorite Post-Run Snacks, Drinks, and Meals

Refueling post-run or post-workout is just as important, if not more important than pre-run. Our body will store reserves of glycogen(carbs) and adipose(fat) so that when necessary, the body has sufficient amounts of potential energy available. Because of this, fueling just before an event is not necessarily the most important time to ingest macros, but after. Here are my choices for post-workout eating:

SNACKS  

 After a hard interval workout, especially on a hot day, I don't have big appetite. I aim for something quick, small, and packed with protein and electrolytes. My go-to is a part-skim mozzarella cheese stick, kosher pickle spear(preferably Klausen), and poultry, usually chicken and always breasts. I add a side of mustard and horseradish for taste, sodium, and clearing my breathing pathways. Horseradish also has great joint healing properties and cancer fighting abilities. Check out this interesting article! 

DRINKS

Water is the obvious choice here, but sometimes our body can use a bit more than the clear stuff. I like to make a fresh antioxidant juice. I usually do a concentrated shot of fresh squeezed or I mix a 1:1 ratio with water to have as a drink. I also consume at least 16 oz. of water to replace what I lost in sweat. Pro-tip: infuse fruit into water for tasty, refreshing electrolyte filled hydration, Lisa's favorite is a Cuke Citrus Cilantro - this water hits all 3 of the main electrolytes used for exercise.

MEAL

I'm not one to eat a lot post-workout or race, but long grueling runs with lots of hills will leave your liver depleted of glycogen and eventually, for me about 45 minutes later, your stomach will begin begging for food. Also, if I'm training for a race my post-long run meal is much different than if I'm trying to shed a few pounds. When training I need to be able to get back to work soon, sometimes later in the day, so my meal will be a little more carb heavy (root veggies, beans/lentils, and antioxidant rich fruits), along with some good fats like avocado or coconut oil. If I'm looking to lose a few pounds I wait 45-60 minutes post-workout to eat because my body is working its hardest to convert stored fat into glycogen. During this window of time is when the body is most efficient at burning fat and replacing it's liver glycogen stores. Then I eat a meal that is protein and omega fatty-acid rich, like a Zuke, ham and egg white Scramble.

Glide Training Co. prides itself in providing high-end personal and performance training paired with nutritional guidance and injury prevention strategies to maximize the results of their clients and athletes.

Setting Personal Records on the Reg

During the month of August, Lisa and I have chosen to work on ourselves from the inside out. We started by creating goals then we created a plan to achieve it. Our plan includes a list of potential obstacles and/or challenges we expect to encounter along the way. Then we developed a plan to tackle these issues when they arise. The goals we set follow the traditional S.M.A.R.T. goal format. I am looking to achieve a new P.R. at the Long Beach Half Marathon in October. This goal follows the S.M.A.R.T. format because it is:

Specific

Measureable

Attainable

Realistic

Timely

Martin F. started with a vague goal, we talked and came up with a S.M.A.R.T. goal. Now he is on his second short-term goal and has set a new long-term goal; running the Long Beach Half Marathon. 

S.M.A.R.T. goals have been used for a long time by businesses to help asses employees and to drive productivity. These 5 characteristics of a goal allow us to pass judgment on our ability to achieve the goal whether we do or don't. The S.M.A.R.T. goal must have an empirical value, a number. Your final goal might not be a S.M.A.R.T. goal, it might be vague in nature. One of the most common goals I hear as a trainer is "to lose weight." Another one is to be stronger or more fit. These are great goals, but the problem is that they aren't measurable nor specific. These goals need a number value, like losing 20 pounds, running a sub-6:00 mile, or dead lifting 300 lbs. Only then can we make a proper goal achievement plan.

  When I have a client who wants to lose 40+ pounds, I will break their goal into more compact short-term goals, like losing 15 pounds

Goals shouldn't be overly ambitious or lengthy, otherwise they can lead to failure or can be unrewarding because they take too long to achieve. When I have a client who wants to lose 40+ pounds, I will break their goal into more compact short-term goals, like losing 15 pounds. These are more manageable because they have less obstacles, simply due to the shorter amount of time it will take to achieve said goal. Also, short-term goals allow us to create evaluations that will help designing our goal-achievement plans or making adjustments.

Ken has been one of my most dedicated clients ever. While his goal might be quite zealous, Ken always sets an achievement plan, stays focused day by day, and always achieves.          

                   @Glide_tc 

My last tip about goal-attaining is to stay focused and persistent. All achievements, especially in fitness and in health, take time and effort. Don't expect that because you make all these changes to your lifestyle that you will change immediately. Specifically, the physical changes take time to become visible. That is because the psychological change must be made first. Once you have a made up your mind on a goal you want to achieve, make a goal-achievement plan, assess the plan, then execute the plan.

5 Tips for Avoiding Summer Weight Gain

It is common practice to get in shape for the summer season full of skin-baring events like pool parties and beach bonfires. But many people forget to practice many of those same habits that helped them get ready for the summer and end up gaining back all weight they lost.  Here are 5 tips for keeping the weight off during your busy summer.

1. Maximize your time with Max Effort

Fitting workouts into our busy social schedules can be difficult. One of the best ways to get the most out of your workouts is to perform maximum effort sets. Whether that be 3-rep-max sets of barbell squats, doing push ups, hill sprints or even running a 5k; max effort sets will burn calories and keep the metabolism elevated. Also, the typical workout shouldn't last much more than thirty minutes. I like to do a mixed maximal circuit at least once a week. I also lead a hill and speed work class on Thursday evenings that not only has me and my clients gasping for air, but my glutes, hamstrings, and hip flexors are firing by the end of the 30 minute workout.

2. Exercise for Fun

This is one of the most common ways we see people kill two birds. Don't just go out to the beach and lay around to get your tan. Get outside and play a bit. Go for a hike, play volleyball, just work up a sweat in one way or another. Running along the beach is great for building up running power, but it also strengthens the muscles that support your knees and arches of your feet, which can take a beating at music festivals, fairs, and all-day events.

3. Don't avoid the BBQ, avoid anything squishy

Lisa Saunders, head of our nutrition program, tells us that eating at the barbecue is quite simple. She says, "avoid anything squishy, or that becomes squishy or expands when placed in water." This means potatoes and pastas, breads, chips, crackers, and corn. So feel free to have a cheeseburger, just wrap it in lettuce. 

4. Make exercise a priority

Don't just plan to workout, make appointments with yourself to workout. Whether that means blocking off available time from clients to meet with you or skipping lunch and/or happy hour with co-workers, creating a schedule with a reminder in your phone, tablet, or computer just like you would with a work appointment immediately creates a sense of importance. We wouldn't cancel an appointment with a business relationship, so don't cancel an appointment with the gym. Hiring a personal trainer or joining a bootcamp workout group is a great way to prioritize fitness. 

5.  Hydrating, as important as eating

Many times thirst is confused for hunger, so we typically crave and fill our stomach up with carbs that hold onto water. By staying hydrated with basic water, electrolyte drinks, and water filled fruits and veggies, we can avoid over eating, dizzy spells due to dehydration, as well as muscle and stomach cramps when enjoying our outdoor activities. Pro-tip; to make your own electrolyte water, infuse with cucumber, calcium-magnesium powder, and a slice of lemon or grapefruit. Also, pickles are packed full of sodium and potassium, 2 highly important electrolytes for muscle contraction, which is why they are my favorite post-run snack. Check out My Favorite Post-run Snacks, Drinks, and Meals for more great ideas.