Exercise of the Week:  Leg Swings

Exercise of the Week: Leg Swings

Coach Rebecca demonstrates exercise of the week. Leg swings. This simple exercise is great for a warm up before a run, or incorporate into a strength workout for stability and balance. Standing, swing one leg in a controlled manner through a good range of motion. Arms can be extended out to the side, in front, or at the side (shown). Start with 20 reps each leg, 2-3...
Exercise of the Week, Vacation Series:  Pistol Squat

Exercise of the Week, Vacation Series: Pistol Squat

Coach Kristie demonstrates another Exercise of the Week in the Vacation Series:  Pistol Squat.  The vacation series exercises can all be done anywhere without the need of additional equipment. Start in the standing position, arms outstretched, one leg in front of the body, bent at a 90 degree angle.  Slowly lower yourself by bending the opposite leg.  To increase difficulty, hold in the “down” position for a count of 5-8 before returning to standing.  To add another element to increase difficulty, straighten your leg out in front you instead of holding at a 90 degree angle.  This workout is great for glutes, hamstrings, hips, and quadriceps. Start with 8-10 reps each leg.  You can do straight sets on each leg, or alternate.  ...
Exercise of the Week, Vacation Series:  Curtsy Squat/Lunge

Exercise of the Week, Vacation Series: Curtsy Squat/Lunge

The vacation series is a series of bodyweight exercises that can be done anywhere without the need of additional equipment.  They are perfect for staying on task while traveling. Coach Kristie demonstrates the Curtsy Squat/Lunge. Start in the standing position, keeping your back straight and activate your core, take your left leg behind you, bending your right leg until the left leg is almost parallel to the ground.  For balance you can extend your arms out to the side.   For added difficultly you can hold in the down position for a count of 5-10 before returning to the standing position. Start with 10-15 reps each leg.  You can do in straight sets (all on one leg) or alternate (left leg, then right).      ...
Gaining (Unanticipated) Weight While Training

Gaining (Unanticipated) Weight While Training

Hopefully by now you know that the mantra of “Run to Eat” can get some of us into trouble when it comes to unwanted weight gain.  Many people begin the sport of running so they can better manage body weight, but find themselves with no change in body weight or the dreaded gradual increase in body weight.  Unfortunately, the weight gain is not necessarily all muscle mass and is instead body fat.  If you fit into this category, here are some questions to ask yourself:   Are you a reward eater?  As alluded to above, if you believe you have free reign on the fridge, kegerator, pantry, and the local bakery because you got in a run, your choices and food amounts could easily contribute to an excess of calories over the course of a day. Although the nutrition perspectives on calorie intake have changed over recent years, overall calorie still matters… and you may not be burning as many calories as you think you are or what your watch tells you. Think about the “why” of your food choices to get a sense of your level of reward eating.   Do you have an excess of added sugar in your daily diet? Unless you are eating 100% whole foods and absolutely nothing out of a package or container, it is quite possible there are added sugars in your foods.  Items such as yogurts, nutrition bars, condiments (like salsa, ketchup, bbq sauce), cereals, breads, and flavored beverages are easy culprits. Your sports nutrition choices can most definitely be significant sources of added sugar as well.  Learn how to read...