Benchmarking your fitness

On a recent exam in my competitive strategy class, there was a question about benchmarking and the importance of it in business. Benchmarking has a place in fitness, too. It can be used for different variables such as weight loss, inches lost, race times, how a pair of jeans fit, how easy a hard work out has become and the list could go on and on. It is a method to ensure you are improving your fitness and provides motivation to keep you on track.


Think about how you can benchmark you fitness. Set a strategy around how you want to achieve those benchmarks. The strategy should be realistic and attainable. (not like my pie in the sky desire to have a body like Gisele's for my wedding)  There should also be a date or timeframe in which you want to achieve these goals.


Take a moment and think about what you want to achieve within the next year. Write them down and come back to them in three months to see if you are on track.
Or share them with a friend or coach and have them help you stay motivated and keep on your fitness track.


Following are some benchmarks I have in place for the next year: (post back injury!)


1.  Improve overall Nautica Tri time: swim time beat it by a minute, improve bike by three minutes and run by two minutes
2.  Not get dropped by Zac and Ross on hills while biking this summer-incorporate more hill repeats in workouts
3.  Goal for Myrtle beach marathon is to run under 3:40-PR by 3 minutes or run the half (if I have to because of injury) under 1:41
4.  Try to run under seven minute miles in a 5K
5. Try to swim a 1.2 mile race in 37 minutes
6.  Improve core strength to help back strength and achieve a flatter stomach for wedding dress, do core work 2-3 times per week
7. Work on improving flexibility and being able to touch toes without bending knees

Training Food Questions From Marathonites Beth and Cara

My lovely friends Beth and Cara have questions about what to eat as they train for their marathon and half marathon. I am not a sports nutrition expert so I can only speak to my trial and error with food throughout the years. I am also going to provide insight from a book I purchased while training for my first half ironman-"Complete Guide to Sports Nutrition" by Monique Ryan.



 
1)  Are there any foods that give you more energy while training?  Carbs?

Yes!! Carbs provide quick energy. Remember glucose is always our bodies main source of fuel. Our brains only use glucose to function. If you are starting to feel sluggish or tired often, chances are you need to increase your daily carb intake.

 For over an hour long run, I recommend a sports drink, cliff blocks or Guu/gel.  While I am not training, my favorite sources of carbs are whole wheat bagels, pizza and burritos or bread. I prefer to eat all of my carbs with a bit of fat so that it takes me longer to digest and keeps me full longer.

Monique Ryan's advice on carbs while training:
"Most athletes should average around 60% carbohydrate." She goes on to state that if you are trying to lose weight, you should eat less carbs and after successive heavy training days, you should eat more carbs. Following are some ranges for body weight. Again, if you are trying to lose weight stay on the low end of this range, if you are trying to gain weight or maintain go to the mid-high range:

Her recommended carb counts based on body weight:
110 pounds: 248-550 grams carbs per day
120 pounds: 270-600 grams carbs per day
130 pounds: 295-650 grams carbs per day
140 pounds: 315-700 grams carbs per day



2)  What should you eat to prepare for a long run?  And should you eat it the day before or the day of?

I would recommend following your normal diet but eating a carb based meal with some fat the night before. The morning of the run, I would eat an easy to digest carb such as bagel, toast or english muffin with a tiny bit of butter or cream cheese and jelly.  Some people can eat oatmeal and be fine, I find that it has too much fiber.

The night before any run over 10 miles, I like to sip on a sports drink to ensure that I have the proper electrolytes and sodium in my system.

During the run, I would have cliff blocks or gels on me and take those every 15-20 minutes. Women should probably have 150-200 calories per hour while on a distance run or bike.

And hydrate, hydrate, hydrate the night before and during the run.

If you have a sensitive stomach it is probably best not eat  the following within about 12  hours before long or hard run:

1. lots of vegetables
2. hard cheese
3. heavy meat
4. milk
5. really fibrous foods

Remember these are guidelines. What you really need to do is experiment, experiment and experiment to find which combination of foods works best for you.



3)  Should you consume more calories than normal while you're training? 

If you are trying to lose weight, then no. If you decide to keep your calorie count the same, I would increase the carb to protein ratio.

If you are trying to maintain or gain weight-yes, eat more calories. A one mile run burns about 80-100 calories. If you are starting to lose too much weight, I recommend throwing in a Clif bar or a another mini meal in during the day.

Do not eat ever eat because you feel like you should. If your aren't hungry a couple hours before the run, it is absolutely ok. Bring fuel with you. I don't believe in force feeding yourself because you were told this and that about eating/before after runs. Sometimes sipping a calorie filled sports drink will suffice.


You can stuff your sports bra with your fuel. I do it all of the time. I love the looks I get when diving into my sports bra to get my food.

Also, what you consume after a long run is important (if you are hungry). After a hard run, I typically crave a coke or grapefruit juice. My fiance and a lot of runners I know love drinking chocolate milk. Chocolate milk has a wonderful combination of carbs and protein that aid with post work out recovery.

Monique Ryan recommends the following post workout:

Goals and Guidelines Post exercise intake: eat within 30 minutes post exercise for optimal glycogen replacement, emphasize fluids and high glycemic foods (grapefruit juice and coke are both high glycemic -bananas are also great), energy bars, cereal and bagels are also recommended.

For someone ~125 pounds, post exercise carb intake should be about 63-88 grams 

(high glycemic are foods that have "quick sugars" that enters your blood stream fast-some people's bodies, like mine, over react to high glycemic foods and get hungrier after these are eaten. High glycemic foods are great during a race or high intensity training because this type of sugar is most accessible as fuel and is burned the quickest. But it can easily turn to fat if not used soon enough)

4)  Is there a recommended sports drink?  I love orange gatorade, but not sure about the health benefits.

 Benefits of sports drink are:

1. Keeps you hydrated

2. Keeps your electrolytes in balance

3. Keeps your glycogen (carb stores) high

• I often will only use calories from a sports drink during a long training run or bike. If I am drinking  200 calories/ hour from sports drink, then I probably don't need an additional 100-200 calories from guu or other sports food.

My favorite sports drinks are made by Hammer Nutrition. The drinks are called Heed and Perpeteum. These are made with organic ingredients and not high fructose corn syrup-which I think is in Gatorade.

Gatorade is still awesome and there is nothing wrong with drinking it! 

For runs longer than 1.5 hours or during runs that don't have water fountains along the way, I usually wear a dorky sports belt that holds a water bottle filled with Heed or Perpeteum. I suggest bringing a sports drink with you for runs longer than an hour.

Another idea is to train with whatever drink they provide at the race. I checked the race website and am not sure what they are providing as of yet.

5)  Any suggestions for healthy snacks you can have at the office?  I always get sooo hungry at work (probably bc I'm bored) so it'd be great if I stocked up on some marathon-friendly snacks.

1. Popcorn-low cal and filling

2. Soup-filling and provides great anti-oxidants as well as carbs and protein.

3. I wouldn't keep this at your desk but sometimes a packet of almond M&Ms can be satisfying.

4. If you are within an hour of your evening workout, sometimes a can of coke can give a boost and keep you full until dinner. (a nutritionist would kill me for saying this_

5. Baked Lays-especially if you are having a salt craving

6. Apple with peanut butter-don't do this within two hours of a workout though. Peanut butter will make you throw up in your mouth! And apples are really fibrous.

7. Some people say eat raisins or a banana-I think both are way too high glycemic and will just make you hungrier. I also think Pretzels are too high glyemic but some people swear by them.

8. Luna bars are also an excellent snack. They have a great carb-fat-protein ration. And a plethora of vitamins essential for women such as folic acid and B-vitamins. B-Vitamins are great for around that time of the month.

Instead of focusing on losing weight and the numbers and what they say you should do, I suggest the end goal is to be really understanding how to tune in with your body. I think listening to what it needs and understanding the signals it gives you is key to nutrition success.

Committed a Sin-didn't practice what I preach

This is how it all began. On Sunday, I went on a grueling four hour hike. A lot of it involved climbing and the downhill was extremely tricky. The next day I went for a two hour run because I went hiking instead of doing my long run on Sunday and I really wanted to get that run in.

On Tuesday, I had signed up for a core fusion class. My body felt pretty creaky from two days of jarring endurance work and my initial instinct was to not go to the class. Core Fusion is an awesome workout but it is super intense.  As a coach, I would have had told someone in this situation to either swim or do yoga or rest. I told myself I was being lazy and should rally and go to the class.

Not only did I go to the class, during the class I pushed myself really hard.  After the class, I was so exhausted that I ended up taking over an hour nap. And not too much longer after that, I found that I had injured my lower back and could hardly walk let alone sit down properly.

What happened here?  I loaded my body with four intense back to back workouts. (I did Core Fusion the saturday before the hike, too) I didn't listen to my body when it was telling me enough was enough.

Now, I am paying for it.

Heart Rate Monitors for Women

Heart Rate watches are pretty amazing tools.  Not only can they calculate heart rate, you can program your heart zones in them, find out calories burned, check altitude, barometric pressure, test your heart rate and fitness-the list can go on and on. I don't like numbers or spending money on gadgets so I prefer more basic heart rate monitors.

The following are features I like my HRM to have:
1. Heart rate (obviously)
2. Calorie counter (fun to see how many calories I have burned at the end of a workout)
3. time
4. chest strap-necessary for calculating heart rate
5. I prefer that watch to be women's specific so that it fits my wrist and doesn't leave a huge tanline

Following are a few Polar heart rate monitors for women at various price points:
(I am only talking about Polar because that is the only brand I have tried. Timex and Garmin are other HRM makers)

1. $100: F6 heart rate monitor-great for small wrists
http://www.amazon.com/Polar-Womens-Heart-Monitor-Watch/dp/B000F6DV4G/ref=pd_sbs_sg_1
Tracks heart rate, your heart rate zones, time and calories


2. $79  Polar F4 heart rate monitor-recommended for small wrists
http://www.amazon.com/gp/product/B0007VB4IY
Features: stop watch, calorie tracker, you can input your heart rate zones

3.  $145 Polar F11 women's heart rate monitor
http://www.amazon.com/Polar-Womens-Heart-Monitor-Design/dp/B00137UGQC
This is the one I have and the only thing that is different is that it is water resistant so I can swim with it. If you are a triathlete, I recommend this one.

Places to shop online aside from Amazon-(comparison shop!)

1. SBR (for you, Jen!)
2. www.sportsbasement.com
3.  www.overstock.com (yes, they sell heart rate monitors)

If you don't want to pay shipping fees, following are some stores in NYC. I recommend calling ahead to make sure they carry female specific heart rate monitors:

1. Paragon Sports
2. SBR
3. Most running and cycling stores

Later this week-how to calculate YOUR zones!!

Heart Rate Training-Breaking it down

Heart rate training is pretty intimidating. It involves numbers, your heart and a watch that beeps at you. It seems like something only professional athletes use. More than likely at one point in your life someone or  your spin instructor has told you to buy a heart rate monitor. But you don't because costs start at ~$70 and you would much rather spend that money on some fantastic make-up from Sephora.

I have to say, heart monitors are worth the investment.

A group of couch to finish line triathletes I assisted workouts for used heart rate monitors as a guide for their training.  All of them had a strong finish at their first triathlon. My brother cycled his way from a chunky cyclist to a slim and trim local pro bike racer using one. The biggest turning point in my athletic ability happened not after I started using one but when I learned how to properly train with one.


This week I am going to write about what to look for in a heart rate monitor, how to calculate your heart rate zones and how to work them into your training.

Today I am going to give some opinions I have on training with a heart rate monitor:

1. Not everyone believes in heart rate training. My fiance's dad is a cardiologist so naturally I asked him for his opinion on the topic. He says that heart rate is arbitrary and is based on the individual. He sees a lot of this heart rate training as hype.
(I will say-definitely throw out the 220-your age heart rate calculation-that is crap)

2. Use heart rate training as guide, not gospel. How your body feels should trump the numbers.

3. Why I think heart rate training works: Let's say last September, I was running in my "cardio zone" at a heart rate of 155. My pace is a 12 min mile.  Now, when I run in my zone of 155, I am running a 10 minute mile. This means that I have become a more efficient runner.

4. Sometimes I am scheduled to do a slow workout. My perceived version of slow may not have anything to do with the required heart rate zone I should be working out in. It is possible that I am working out too hard and will not benefit from the scheduled slow workout. A heart rate monitor helps me gauge how slow/fast I need to go to reap the benefit necessary.  Some people may be the opposite, they have no trouble going slow but may need a heart rate monitor telling them to pick it their pace.

5. To clarify the above, physiological changes happen at various heart rate zones.. Keeping a low, steady heart rate during a workout enables your body to build mitochondria (more mito=good), teaches your body how to burn fat as fuel (definitely want this!) and essentially enables you to build endurance.

6. Sometimes you can go out to do a workout and you find that you can't get your heart rate up no matter what. This is a great indicator that you are getting sick. This happened to me last February-I went for a run and my heart rate was super low. I was shocked it was so low for the pace I was running. A few hours later, I had come down with a nasty flu bug.

7. Sometimes you will find your resting heart rate is really high. This is an indicator of over-training.

8. Heart rate training can take the fun and freedom of working out. It also can keep one from being in tune with their body. So I suggest running sometimes without.

9. I confess, I don't like heart rate monitors for speed work. I like to push as hard as I can when doing speed work and when I see how high my heart rate gets when doing speed, I slow down.

10. I also don't believe in wearing a heart rate monitor when I race. The focus is how I am feeling in the moment not on the numbers.

So, if you are convinced you want to give heart rate training a shot, check back in a few days and I will have more info about buying one and determining your heart rate zones!

"I don't do rain."

 "I don't do rain." This was my excuse for canceling on a morning run with a friend or bailing on the early saturday morning women's ride. A rainy day meant the morning was mine, in bed with a good book and coffee until noon at least.

I don't know when it happened or why, but I found myself running in the rain one summer day. I was in Central Park and the rain was coming down so hard it almost hurt. I didn't panic, I didn't run home, I didn't dodge under a tree, I kept running my intended route. I felt a childlike as I plodded through the puddles. I felt free and fast. I noticed there was only a handful of runners in the park. I would exchange smiles with these runners as they would pass. I had become one of them.

Since then, I have discovered similar feelings about running on snowy days, on the frigid cold days and windy days.  Running on a snowy morning or evening is one of the most magical events I have ever experienced-especially in Central Park. It is simply breathtaking.

Running on a 10 degree day just makes you feel bad ass. And more often that not, I would feel like I had  overdressed during these cold weather runs.

Running into the wind on a really windy day makes you feel like you can take on the world no matter what is at your feet. Running with the wind makes you feel like you have wings. It is a moment where you realize your potential is beyond what you imagine.

Next time I challenge you to exercise on a less -than -ideal weather day and see what you can discover about yourself.

A Workout for While you Are at your desk

You have read it before...squeeze your butt cheeks while standing in line, hold in your stomach while sitting at your desk. These are great things to do but they are easily forgotten. So next time you are bored, find yourself in between too many days of missed workouts, try this little desk workout:

1. Shrug and release your shoulders ten times
2. Circle your right shoulder for five seconds
3. Circle your left shoulder for five seconds
4. Squeeze your butt (little pulses) 10 times (repeat three times)
5. Extend your stomach all the way out  and then pull in and hold (really hold it in) for 10 seconds, then do it for 15 seconds, then 20 seconds (make you are sitting straight up)
6. While squeezing your stomach in, lift up your right leg with your stomach. It may not even get off the floor but the point is to use your stomach. hold for 10 seconds. Then do with the other leg.
7. Extend your right leg, let it hover while off the floor and do little lifts (do this for a minute)
8. Extend your left leg, let it hover and do tiny little lifts (do for a minute)
9. Sit straight up, with your knees bent, point/ flex your toes (off and on the floor) (do for one minute)
10. Open and close your legs and let your knees touch as they come in and squeeze your thighs (how is that posture are you sitting up straight?)

Now, shrug your shoulders up and out. You are done!

Eating, Weight Loss and Nutrition Tips while training

Nutrition is a very deep and tricky subject-it is based on individual's needs and goals. Weight loss is an emotional subject and is often tied to one's point of views on working out.  Some tips based on my many years of navigating both:

1. Do not workout to lose weight. Workout to create a healthy and stronger body. Workout to feel in control of your life and to take care of yourself.  The rest will follow.

2. Do not workout to eat more. A wise friend once told me " fuel the tank while the engine is running."  If you are at a party, a three mile run is not a license to pig out. Of course, if you ran 20 miles and can still stand at the party, freaking eat whatever you want. ;-)

3. There is no need for Guu's, bars or sports drink on any workout for an hour or less. After that, a guu every 15-20 minutes or sipping a sports drink is ideal. I am going to use this as my chance to endorse Cliff Blocks-way tastier than Guus and less sticky. And I love Hammer Nutrition sports drink!

4. If you are craving ice cream, eat it. Sometimes you need a little fat to burn fat. I have actually lost more weight and have had more energy by not avoiding fat.

5. If you start to feel "flat" in your workouts or tired all of the time, increase your carb intake. After months of endurance training, your carb stores start to deplete.

6. Maybe it is just me, but working out and that time of the month make me feel like I could eat a horse.
Exercise and the menses take a toll on our iron levels. It is ok to eat a big, fat juicy burger around this time. (make sure it is free range!)

7. Sometimes you can gain weight before you lose it. This is very typical. Some say it is because more water is in your muscles or something like that. Whatever it is, don't stop working out, keep at it and your body will change to the shape you want it to be.

8. Running  can make your waistline smaller, your thighs more muscular and your butt flatter. Biking can make your calves rock, your upper body small and butt and thighs much muscle.You can offset this by cross training. Swimming is amazing for upper body strength and abs. Or just embrace your body's adaptation to the sport you are pursuing.

9. Sometimes I feel like I need to workout because i ate a huge fat burrito the night before. But my body is tired and I have no energy. The answer-stay in bed and rest. Always listen to your body and don't let guilt from eating drive you.

10. You may get different cravings (salt, chocolate, fat, raw meat) when training. Listen to them-your body is telling you what it needs. If you ignore it, the craving will become uncontrollable and you over eat.. Give in and take care of yourself.

Tone with Intention

I take a core fusion class twice a week. It kicks my ass and for that reason, I love it. A lot of the movements we do in the class are small yet I see some people using momentum to get through the exercise. This is also the case in a spin class I go to. A lot of the spinners let the 40 pound fly wheel move their legs versus their thigh muscles.

Unless you are running a 5K, it does you no advantage to use momentum. When trying tone, momentum is not our friend.

When in a toning or spin class, think about the muscles you are targeting. And think about contracting those to get you through the movement.

1. In an abs or any other toning class, think small and deliberate movements. Ask yourself who is really doing the work, momentum or you. Really hone in on the muscle group is working. And don't compare yourself to anyone else.

2. In a spin class, put just enough tension on so that you feel the "road." And then let your legs do the work. Think about your legs being a piston or sometimes I like to think about the wicked witch of the east, she spun with great intention. And actually spinning this way will help you burn more calories.

There are several benefits via focusing on the movement at hand. One is that you are less likely for injury. And the best part is that you are more likely to reap reward and see results much sooner.

Workout Shoes-when to replace and what to wear

When starting a workout program, it is probably best you assess the shoes you are going to wear and what you are wearing them for. Some tips:

1. Do not, I repeat, DO NOT  wear cross trainers for running. Not only will you hate running, your legs will never forgive you.

2. Only use your current running shoes for running.

3. You can use old running shoes for other gym activities.

4. For "other" gym activities such as the elliptical or aerobics class, I prefer, however, that you wear cross trainers. Running shoes do not have lateral support and I don't think I need to say why that is important.

5. Try to get spin shoes for spin classes, not only will you look bad-ass, you will have a better and more efficient workout.

6. If you can't get spin shoes, don't wear your running shoes, the soles are too flex for the class. You want as stiff as sole as possible for spin class.

7. They say replace your running shoes after 300 miles. That is every three to four months. But that is a guideline, you should replace your shoes when you notice the tread is gone, you have holes in your shoes or you have symptoms such as knee pain. Sometimes worn out shoes can be the cause of ailments.

8. Do not wear your running shoes when playing tennis. You will get kicked out the court or you will fall over because your shoes cannot support your awesome side to side agility.

9. If you are a cyclist, replace your cleets after three to four months. The last thing you want to have happen is to slip out of your pedal while climbing. (it's happened to me and is frightening)

10. Regardless of the shoes you wear, pat yourself on the back for exercising. You rock!

When you just don't feel like working out...

At the end of a long work day, an impending 30 minute to hour long workout can seem daunting or just impossible. Or you just don't feel like it. And sometimes you just want to throw in the towel...only to feel guilty about it later.

This all or nothing approach can lead to disappointment, frustration or just giving up on this whole exercise thing. There is no need for that!

On days like these, following are some tips to help you get moving:

1. Ask yourself,  "Am I really that tired?" Or am I just tired of being at work? Sometimes changing the environment you are in can do the trick.

2. Kill the all or nothing approach. Cut your workout to ten minutes. It is better than nothing and chances are it is the boost you needed. For the ten minutes, do a two-three minute warm up, do five minutes of intensity and then cool down. Bam you are done and out of there!

3. Tell yourself that you will workout slowly.  Who says a workout needs to be crazy hard every time you do it? Sometimes the anxiety around a hard workout can prevent one from doing it.

4. Find a podcast or create a playlist that will boost your mood and get your energy going. Or make you laugh. I recently downloaded "Baby Got Back and Milkshake by Kelis"- what can I say... they lift my spirits.

5. Call a friend and make a workout date, chances are they are in the same boat

6. Go for a walk instead. Walk home from the office.

7.  Think about how great you will feel at the end of the workout. You can then say "I fucking Rock!"

8. This is very bad advice, but I do this every time I go for a swim, promise yourself a treat afterwards. If you are trying to loose weight-don't listen to this! But for me, the idea of a chocoholic twist post swim is what gets me in the pool!

9. Stop by a video store and rent a workout CD, get something cheesy like a Jane Fonda workout from the 80's and throw on those leg warmers and go! The bottom line is that exercise should be fun so find new and inventive ways to make it work for you!