Make Running Easier

I have a confession….I absolutely love my beachbody workouts but for me, they just aren’t enough. I also love to run. Well, sort of. Back when I was still in DPT (Physical Therapy) school I loved lunch time. The school was downtown close to the river which meant great running paths. I loved taking a break from studying, from sitting at the desk and from my classmates and just going for a run. It was so freeing during a very stressful time of my life. I loved running at that point in my life. It was new to me and I found a love for it by being able to enjoy being outside and escaping.

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The beautiful river trail

 

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Running on the river

Fast forward 3 years and it is a different story for me now though. I still enjoy running, when I do it. However my problem now is that I can’t get back into the swing of regular runs. I’m a morning person and that’s when I have to do my workout or else I won’t get it done. I make excuse after excuse until it is bedtime. But morning runs are hard for me. I love doing them and I feel so refreshed after doing them but they are hard for me to get my butt out of the door so early! Not only that but while I thoroughly enjoy running, it isn’t easy for me. Thus the point of this post. I was reading an article on Runner’s World the other day about how to make every run easier. PERFECT!!! It called my name. I decided that I wanted to share the tips in this article with everyone because even though it is geared towards running, I think it can pertain to any exercise regimen!

Here is the link to the original article on Runner’s World!

1. Start slow. This one’s basic, and it works every time. Ease into your runs and pick up the pace only when you feel warmed up. Johnny Kelley, who completed 58 Boston Marathons and won two of them, starts each run by walking. You think this is a tip useful only for old-timers? Kelley has been walking to start his workouts for half a century. “It’s a secret I picked up from the Finns,” he says with a smile.

2. Ignore peer pressure. When running in a group, don’t get lured into always running a hard pace. Run your pace–-and ask them to do the same if they’re willing. Hint: If you want to run with faster runners now and then, rest the day before as a “mini-taper.” Then treat the workout almost like a race. Warm up before they arrive, then go for it.

3. Stop feeling sorry for yourself. When she finds running difficult and gets frustrated, Marie Nuzzi of Albertson, N.Y., reminds herself of people who are unable to run even as slowly as she does. “I think about people who can’t run a step,” says Nuzzi, “and it reminds me of how lucky I am to have two legs that function.” Nuzzi has dedicated countless miles to actor Christopher Reeve.

4. Pick scenic courses. Maybe it’s a sense of ennui from running the same route day after dreary day that makes running seem difficult. Find some local beauty spots. Head to the park. Run on the beach. Seek soft surfaces. A change of scenery can do wonders for your mental outlook. You’ll be so focused on the new surroundings, you won’t even notice the minutes flying by.

5. Run away from home. Vacations and business trips are excellent occasions for finding new and scenic running routes. Call ahead to locate the best areas for running. Or click on “Travel” on the Runner’s World Web site (www.runnersworld.com) for running routes in different cities. Bill Wenmark, a coach from Deephaven, Minn., recommends carrying a bag with running gear in your car in case you want to stop for a workout whenever you come upon a scenic running spot.

6. Find an internal rhythm. Think about your favorite music while you run, whether Mozart or Metallica. Try to recall lyrics to entire songs and sing them out loud. (A standard 5-minute rock song will carry you through a half-mile or more.) One runner I know memorizes poetry before heading out so he can recite it to himself while running. (His favorite: Pushkin.)

7. Run different paces. Not only on different days, but also in the same workout. Slow down. Speed up. Moving faster sometimes forces you to concentrate on form and actually makes the run feel easier, even while your pulse rate is climbing. Taking a water-fountain break and stretching briefly can rejuvenate you as well.

8. Vary your workout times. One day, David Greenfield of Evanston, Ill., missed his usual morning run, so he ran in the evening, an hour after dinner. “It was the best run I had had in a long time,” Greenfield recalls. “It made me realize that I might have more energy in the evenings.” Or it may simply have been the change that did it for him.

9. Run without a watch. Wearing a watch can create pressure to perform on every run, which infringes on the freedom and enjoyment that running brings. You don’t have to run a set number of miles. You don’t have to run a precise pace. Once in a while, simply head out the door and run whichever way your impulses suggest.

10. Let your heart beat freely. The heart-rate monitor is a great training tool, but some runners become so dependent on it that they forget what it means to run by feel. Others compute their maximum heart rates too high, so every “monitored” run is faster than it’s supposed to be. Our point: Don’t let your heart-rate monitor control your running.

11. Avoid streaking. There are plenty of other things to obsess about (money, the job, the squirrels infiltrating your birdfeeder), so don’t go overboard with your running. (British runner Ron Hill has run every day for 33 years, but there aren’t many Ron Hills out there.) Days off are essential, particularly during super-busy periods, or when you’re not getting enough sleep.

12. Make running your oasis. Michelle Campbell of Waukesha, Wis., is the mother of three young children. “I’m constantly at their service,” says Campbell, “changing diapers, fixing meals, getting them dressed.” Running is her oasis, her time to be free. Knowing this makes every workout a joy because she knows it is “my time to do nothing but run. My mind is at ease.”

13. Run with someone. Again, this one’s so basic we almost left it off the list. But it’s so important we had to include it. Run with people who are slower; run with people who are faster. Run with your wife. Run with your boyfriend. When discussing work or the kids or the latest political news, you’ll forget about all those miles you’re covering.

14. Get a dog. Can’t find a companion willing to join you at 4:30 a.m.? Try running with a dog. My daughter, Laura Sandall, who lives in Plymouth, Minn., recently went that route. Dogs don’t wear watches, so they don’t mind getting up early for a run. (Then again, they get to go back to sleep when you have to go to work.) And they have more energy than you can shake a stick at.

15. Deck yourself out. I know it sounds vain, but it works. Looking good out there can really give you a mental boost, which is going to make the effort seem easier. So get yourself a great-looking, color-coordinated running outfit that you enjoy wearing.

16. Eat more. Many runners–particularly women–don’t consume enough calories to support their running habit. If running seems difficult, you may not have enough fuel in your tank. Certain low-carbohydrate diets promoted for weight loss are disastrous for endurance athletes. A quick-energy snack an hour or so before you run can also help.

17. Create an incentive list. Keep this list handy and pick from it every once in a while. Some people always have incentives they’re aiming for. When you reach a certain mileage, weight or performance goal, reward yourself. Treat yourself to a night out, a massage, a manicure or a weekend getaway.

18. Get a massage. Speaking of massages, I can’t think of a better way to make running easier. I routinely schedule a sports massage every other week, and more often if something hurts, or if an important race is coming up. Massages are good for repairing sore muscles and preventing injuries. And they just plain relax you.

19. Do it yourself. Can’t fit in a once-a-week massage? Self-massage works well, too. Taking even 30 to 40 seconds to knead your feet or calf muscles before heading out the door can really make a difference. Try making this part of your warmup.

20. Strengthen those quads. The quadriceps muscles are essential for lifting your legs off the ground, and for protecting your knees against pounding. Don’t overlook the quads when you do your strength training. Lowell Weil, D.P.M., a podiatrist from Des Plaines, Ill., suggests a simple isotonic exercise you can do seated at your desk. Put one ankle over the other, then lift and straighten the lower leg 10 times. Do several sets with both legs. (You should feel the burn above the knee.)

21. Visualize your run. Skiers, bobsledders and luge athletes have this one down. They do the course in their minds before heading downhill. It helps them relax and allows them to rehearse where they’re going. Visualization also works in running–both in races and workouts. Gwen Heist of St. Charles, Mo., visualizes herself flying over the ground. “I also imagine myself racing the Kenyans,” she says, “and trying to match their smooth style.”

22. Learn yoga. Yoga is a great way to relax, stretch and get stronger. Katy Dunn of Raleigh, N.C., took a class in yoga as a way to improve her running. And it’s true, as any coach will tell you: to run well, you need to run relaxed. “I feel like I can fill my body with oxygen by sitting in a relaxed position and breathing deeply for several minutes,” says Dunn.

23. Go back to school. Enroll in a training program. Sign up for a summer running camp. Hire a coach or personal trainer. Even veteran runners can learn new lessons about their running by doing this.

24. Take a cold shower. Not after you run–before! Especially in hot weather. Studies show that a lengthy bath or shower in cold water lowers body temperature and keeps it lower during a run. This means your body’s cooling mechanisms won’t have to work as hard, and the run will feel easier.

25. Run with an agenda. Bird-watch. Identify tree or flower species you pass. Count out-of-state license plates. Look for coins. One runner in my hometown runs with a trash bag and picks up cans off the road. Not only does he remove unsightly litter and recycle the cans, but he also makes money when he turns them in.

26. Have an out-of-body experience. Hover over your own body on the running path and turn on that remote video camera. Imagine TV viewers looking at you, thinking, “Wow, she’s fast. Smooth form!” The power of suggestion goes a long way. And once you “see” yourself running, think about what you can do to run even smoother and look even better.

27. Think metric. A kilometer is slightly more than half a mile, so kilometers pass much more quickly on a run than miles do. It’s definitely time to mark off your favorite courses in kilometers rather than miles.

28. Run point to point. You see more scenery if you run from point A to point B. Plus, there’s a sense of accomplishment; you’ve actually done something more than run in a circle. Some runners run to work one day, then home the following day. Others shop with their spouses, then run home. This sort of thing takes a little planning, but it’s worth it.

29. Run a crooked course. Runner’s World editor Amby Burfoot prefers courses that twist and turn as often as possible. (Run with him, and it’s either hang on to his pace or bring a map so you can find your way home.) The big advantage here is that you never have to stare at long straightaways that seem to go on forever.

30. Stop and stretch. Stretching works best after your muscles are warmed up. So, 5 to 10 minutes into the run, stop for a stretching break. Pick a scenic spot if possible. I’m willing to bet you’ll feel invigorated once you start up again.

31. Wear the right shoes. Running will not feel easy if you’re in the wrong shoes. Plain and simple. For help in choosing the right pair, consult the quarterly RW Shoe Guides and seek out a specialty retailer, where the employees are knowledgeable about running.

32. Have a plan. Some people respond better to planning, others to spontaneity. If you’re the planning type, sit down on Sunday night with a calendar and schedule your workouts for the week. Include where and when you’ll be running, who you’ll be running with and the pace and distance you’ll be tackling. Then, when it comes time to run each day, you’ll know exactly what to do.

 

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Beachbody On Demand

I am so excited to share this with you guys, Beachbody On Demand is coming! I don’t know about you but I kinda hate DVDs….I would much rather have access to a digital copy of my workouts so I cant take them with me everywhere. Well Beachbody listened and that is happening! Keep reading for more info!


When will Beachbody On Demand Launch?

Beachbody On Demand is expected to launch spring 2015!

 

 

What is Beachbody On Demand?
Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody’s proven fitness programs. Paid Team Beachbody Club Members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody’s most popular fitness programs in the digital library, making Beachbody programs easy to access anywhere an internet connection is available.

 

How will it work?
Team Beachbody members will automatically have unlimited access to stream workouts from a list of Beachbody’s most popular fitness programs. Once logged into TeamBeachbody.com, Club members will select the Start Streaming tab from the home page, choose any fitness program in the streaming library, and stream any wokout from the program!
What fitness programs will be available in the Beachbody digital library?
Immediately upon Beachbody On Demand launch, Club members will have unlimited access to stream many of Beachbody’s best sellers. Members will also be able to stream any workouts available in the Insider Access catalogue. Insider Access provides individual sample workouts of some of Beachbody’s newest and bestselling programs to give Club members a taste of the program before they decide to buy. The list of titles available to stream in the On Demand or Insider Access catalogues is subject to change at any time. As of launch in March 2015, the following full programs are scheduled to be part of the Beachbody On Demand catalog:

Unlimited Access Fitness Programs:
P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, Asylum Vol 1, Tony One-on-One (vol 1) and Hip Hop Abs.

 

Will fitness programs that are available as part of the Beachbody On Demand catalog still be available for purchase as DVDs?
Yes. Some people still want to own DVDs. High speed Internet access is not available to everyone. Also, purchasing DVDs creates permanent ownership. On Demand users only have access to streaming Beachbody On Demand programs only as long as they are paid Club members. Of course, those On Demand programs no longer produced in DVD format will only be available in the On Demand catalog.

 

If you want to be a part of the club when March rolls around Click HERE to sign up! You will get me as your coach and I will help you on your journey to reach your goals!

 

What is a club membership you ask?

  • Access to the WOWY SuperGym online workout center, to help keep you motivated and ensure you never miss a workout again
  • The latest social-networking features, which put you in touch with the most supportive fitness community anywhere—including Workout Buddies, Workout Groups, Messaging, Chat Rooms, and Blogs
  • Your own customized meal plan to help you lose fat, build lean muscle, and power your workouts*********
  • Online fitness and nutrition tools to help you reach your goals
  • An inspirational goal tracker that shows you how far you’ve progressed
  • An exclusive discount on Team Beachbody workout programs and nutritional supplements  ******10% DISCOUNT ON ALL PRODUCTS INCLUDING SUPPLEMENTS and WORKOUT PROGRAMS*****
  • Lots of informative articles, fitness and nutrition tips, and healthy recipes
  • Expert information and advice on the Message Boards
  • Online chats with your favorite celebrity Trainers
  • just $2.99 per week!

club benefits

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Before Pictures

I hate taking before pictures. I mean, come on who wants to take a picture of themselves looking the worst? The general concept behind taking before pictures is to show how far you have come and also give you motivation. That is great and all but taking pictures of yourself looking like you do at the time that you decide to make a change with your health and fitness is not always the easiest thing to do. Let’s face it, typically when taking before pictures it is because you want to change something about how you look. You are getting ready to start a journey with health and fitness. Why in the world would you want to take a picture looking like you do now if you want to change it? WHY?! Well for one so you can see how far you have come. Two, you can use it to enter the Beachbody Challenge (win money). Three, MOTIVATION.

First thing I want to share are some tips for taking good before/after pictures.

It’s best to use a digital camera. Save the original high-resolution photos to send in.  Have someone else take the photo for you, (avoid selfies).

Stand in front of a plain background or white wall. The less clutter in the background, and the more attention on you the better!

Wear swimwear or tight fitting workout wear.  We must be able to clearly see your face and abs in each photo so we can see your results and that it is you in both photos!

Take the photos from two different angles. Front view, and a side view, photos are required. You can put your hands at your sides, or your hips.  Whatever you choose, just make sure that you have before/after photos in the same pose so we can accurately see your transformation!

Don’t suck it in or push it out – let us see the REAL YOU!

Now for the different poses.

1. Front view

2. Side view

3. Back view

4. Half twist view

IMG_1286-177x300(Sorry for the blurry picture but you get the idea on what three of the four poses are!)

Don’t forget about my FREE challenge group coming up! Fill out the form below if you are interested in joining! Daily tips, motivation and group support for your health and fitness goals this year!

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21 day fix EXTREME

Who is excited about 21 day fix extreme! I know I am! It is coming soon and you have a chance to win it for FREE! What do you have to do to win it for free you ask? Just sign up by following THIS link. That’s it. You will get a notification when the program is ready for purchase and be entered into win a copy of your very own! How easy is that? So what is 21 day fix extreme you ask? Well it is the all new program from trainer Autumn Calabrese.

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What is 21 Day Fix EXTREME?
• A 21-day program that features simple portion control, clean eating, and extreme 30-minute workouts.
• The portion-control containers take all the guesswork out of how much you should eat.
• The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.
• This is how you get seriously shredded in 21 days.

What are the unique benefits?
• No other program has you eating this well and working this hard. It’s going to take guts, intensity, and drive. But it’s only 21 days.
• The 30-minute workouts are extreme. They combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded in a short amount of time.
• Seven workouts; one for every day of the week so your mind never gets bored and your body never adapts.
• For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses.
• Autumn has included her own competition nutrition plan, which she uses to get stage-ready and ripped in 21 days

Who is the target audience?
Women and men who:
• Are impatient to get serious results.
• Don’t want to make longtime commitments or have tried and failed at longer, more complicated diet plans.
• Are serious with a “No BS” attitude toward workouts and nutrition.
• Have a dramatic short-term weight-loss deadline, or need a final push to achieve the hardbody they’ve always wanted.
• Don’t have much weight to lose, but want to get shredded and have defined abs.

• Don’t want to count calories, weigh their food, or follow complicated recipes.
• 21 Day Fix graduates who want to take their workouts to the next level, and get seriously shredded.
• Graduates from other programs who want to get in the best shape of their lives and stay that way.

PLUS if you order through me HERE, you  will also get a FREE bonus workout—The Fix Challenge
(a $19.95 value).

If you are interested in joining my next challenge group to help you with your journey through the 21 day fix extreme then fill out the form below! For more information on what a challenge group is click HERE!

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Workout Wednesday #2

Get excited! Today is the second workout Wednesday. When I was trying to think of what workout I wanted to post I decided that arms were the way to go. More specifically push up variations. If you follow me on facebook you may have remembered my post on Monday of how to progress a push up. For the following workout you can modify as you need with your options being on your knees, on one knee and on one toe (standard style), and a full standard push-up. Here is the workout!

1-7-15 blog

I’m sure you are all groaning right about now. Push ups suck. I know I know I completely agree. HOWEVER, they are one of the best exercises for you. They not only work on your chest and arms they also help with core, hip stability, shoulder strength, and the list goes on and on. Basically what I’m tell you is this. IT IS A FULL BODY EXERCISE!!! Even though it is considered an upper body exercise it works the entire body. You are very very welcome. Oh and if you are a really big Bad A**. Do this twice through.

If you are looking for support and accountability fill out the form below for my February accountability. It is free!

Name:*
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Workout Wednesday #1

WORKOUT WEDNESDAY! Today is my first installment of a random fun workout routine. I sometimes get into a rut and need to shake things up a bit with my workouts. I figure I’m not the only one with this problem so I might as well help some others out with a good butt-kicking workout! Don’t worry these will be easy to modify if you need to! I am a HUGE fan of HIIT style workouts so that is what I have for you today! Set your timer to 30 seconds work and 10 seconds rest! This quick workout will definitely get you going and recharged! This is an all cardio routine!

workout wed 1

Enjoy!!! :)

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Insanity Max 30

Insanity Max 30

I am SO excited to announce that the WAIT IS OVER! Insanity MAX 30 is now available through us at beachbody ONLY.It will be released to the public on December 9th at the full retail price.  What is even bigger news is they put it on promotion for the december challenge pack!!! That means HUGE savings if you get it through me.
You get the whole pack for $180! 
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What is included in the Challenge Pack?
Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. With the Challenge Pack, customers will receive:
Beachbody Insanity MAX 30 Kit
Shakeology (Choice of flavor 30-day supply on Home Direct)
Team Beachbody Club (30-day FREE trial membership)
What is INSANITY MAX:30?
INSANITY MAX:30 is the challenging new 30-minute, in-home workout program from Shaun T, creator of INSANITY and Focus T25. Shaun T has developed 150 new cardio and strength moves that will make customers push harder and dig deeper than ever before to get the best body of their life in just 60 days.
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INSANITY MAX:30 will be the hardest 30 minutes of the day and customers need to be ready to MAX OUT. It’s not about “getting through” all 30 minutes, it’s about going as hard as possible, for as long as possible, until becoming “MAXED OUT” (i.e. until taking the first rest and/or breaking proper form). No equipment needed… just push to the MAX for INSANE results in just 60 days.

Need a little extra support with your new program? Join my next FREE online challenge group starting in January! Just fill out the form below!

Name*
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What are your health and fitness goals?
Current Programs Owned*
If other, What program?
Any other information I should know?*

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