Training Starts

Ok so now that the Holidays are coming up, it is time for me to start thinking of what training I will start doing for events that I would like to participate in for 2013. First one I can think of will be the St. Patricks Day Dash, in Seattle, WA.














stpatsdash.com

I have been getting ready for 5K running for a while now, but I have a goal in mind. Time to accomplish that goal.

Rockstar Energy Fruit Blend

I got this idea for a good drink from local coffee shops in the area, calling their drink a mimosa. It is Rockstar energy drink with orange juice and flavorings. I had one the other day and liked it, but they had used sugar free Rockstar, so I got to thinking of a way I could make that even better for you.

I was at the store and found they had the sugar free Rockstar drinks on sale 3 for 5. When I got to the register an idea poped into my head to go look for fruit juice to go with it. I found a delicious combination of stuffs to mix in with it. First you poor the Rockstar into a 32 ounce container and add about 4oz of orange juice. Then you top that off with the V8 splash juice(I used Strawberry Banana). It ended up tasting great. I don't know if it is really all that healthy for you, but it can't be that bad either. This is what I gathered that the dietary count would be.

Calories- 190

Sodium-  170mg

Carbs-     42g

Sugars-   38g

Protein -   1g 

The good news about these kind of carbs is that they are from fruit juices.

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Core workout mix

I do a modified core workout that includes some exercises from the P90X video series and some that I have just found or heard of.
They say the best way for you to build muscle and burn fat at the same time is to do Isometric workouts. This means you get in position and hold that position for 15-30 seconds. So since everyone wants to burn the fat in their mid section I have included my planks position workouts into my core exercises. These I usually try to do at the end after a bit of rest due to the fact that its easier to do all the other workouts when you are fresh.

To start out I do some standard Crunches only 15 though. It is no use to do these over and over again.

Then like the P90X I do Bicycles. These should be done for 30 sec to start off. You lift your shoulders off the ground and start to kick out your legs like you are trying to ride a bike while laying down.

Then I move on to doing Leg Climbers. I try to do these 10 times each. These can be a bit tricky if you have never seen them, but you leave one leg strait on the floor while on your back, then you rais your opposite leg strait in the air. Then with as many grabs you need you literally lift your back off the ground by climbing up your leg. Try getting to the point that you can tap your heal with your hand.

Then I like to do the Scissor Leg workout. I try to do each leg 15 times, but to start just do 10. This one you leave one leg out strait off the ground just slightly, then you have the other leg strait up in the air. Try to hold this for 3 seconds then shift to the other side lowering the upright leg to off the ground just slightly then the other leg goes strait up in the air.

Then I do the Leg Raises workout I do at least 15 of these. The only thing about these is try to not let your heals touch the ground.

Then I do Wide leg cross leg sit ups. This exercise I only do 10 times on each side. This is another one from the P90X videos. I'll do my best to explain. You start out on your back with your legs spread apart and flat on the ground. You raise your arms up at a 90 degree angle and lift your back off the ground. For the first one you reach all the way up and try to touch your right hand to your left foot(you don't have to touch it just do the motion). Then for the second you do the same thing but try to touch your left hand to your right foot.

 Then I like to move on to the Side bend V ups. I do 15 on each side. This is also from the P90X video. In this one you lay on your side put your bottom arm flat on the ground in front of you, and put your opposite arm up and hand behind the head. Keep your legs together and bend your knees slightly. Then try to rais up and touch your elbow to your knee cap. You do not have to touch, but at least try.

OK now that that is over take a bit of a break and congratulate yourself for doing a great core exercise.


Now get ready for some planks I usually try to take at least two minutes to recover. For Planks you can start off with your feet on the ground on your toes. I try to find something to put my legs up on, like a couch or an ottoman if you have one. If not find a sturdy chair.
To start I do my stomach, I get up on my elbows arms in front, rais up and tighten your glutes and stomach. Hold this for up to 30 seconds then rest and recover for 30 seconds. Repeat this 3 times

Then you do each side planks. These you do the same as the stomach, but on your side with elbow down. Keep in mind to have your elbow directly under your shoulder. If you don't you may feel discomfort in your shoulder wich could lead to permanent damage. You do these up to 30 seconds on and then rest and recover for 30 seconds.

Thats IT! your done. Congratz!

 I use the Planks as a bonus to my core exercise. You do not need to do these to start off with. Your other option is to do the core workout one day then the planks the next to change things up.

 I hope you enjoy my workouts.

Legs Workout

So now that I have actually been seeing good results, I am going to post the workout that I have been doing to shape up my legs and get them feeling strong. I have now no knee pain like I used to before working out.

To start off I do 20 standard leg squat(feet shoulder width apart)

Then I move on to doing 30 alternating lunges

Then I do 40 Calf Raises(either do these on a boar or step, or do them flat foot)

After that I do 50 sec. Wall Squats

Then it is to the 100 Jumping Jacks

Then back to the 50 sec. Wall Squats

Then you do 40 Plie squats or Sumo squats

Then you do 30 Leg raises

Then finally you do the 20 Regular Leg Squats again(Feet shoulder width apart) or (you can move it to close leg squats, but if you have a bad back you should not do them)

And I do these almost every day. If you start in on using weights to do this you may want to do it every other day.

I would like to thank Steve Story for turning me on to this workout.