exercise

Paris Marathon Training

01.09.2014

Hi there! I have gotten a couple requests to share my Paris Marathon training schedule so here it is! I’ll be training and running the marathon with a friend of mine so she has set up our miles and route for each Saturday. Yikes!!! I have never trained for a marathon before (although I ran the SF Marathon), so this is going to be extremely challenging. Along with our long Saturday training runs, I plan to run 3-4 miles about 2-3 times a week.

If you are in training mode, one of my biggest suggestions would be to find a running buddy. I would not be able to get through this training without a friend running with me, and pushing me along. I am an extremely motivated person, but 26 freaking miles, is much easier with someone by your side.

Also, here is the Half Marathon Training Schedule I have used in past races for those of you looking to run a half.

I am SO ready to step outside my comfort zone and accomplish something as exciting as a full marathon IN Paris. What a dream!!

Do you have a race coming up? Or would you take a leap and sign up for one?

For more marathon related articles:

17 things running teaches you about life / Tips to fuel before a race / Marathon must-haves

Meet Lisa Corsello of Burn / Top 5 Reasons to Circuit Train

10.07.2013

Hey everyone! I was recently invited to attend a Burn pilates class here in San Francisco, and LOVED it! It’s not your ordinary pilates class, but super high intensity circuit training involving both strength training, cardio and much more. This class kicked my butt (in a good way) and I cant wait to go back! So excited to introduce you all to Lisa who is the owner AND founder of Burn. This woman does it all and is such an inspiration to me. She will also give us the top 5 reasons why circuit training is so important to include in your workout regime. Here she is:

Top 5 Reasons to Circuit Train

By Lisa Corsello, owner and found of Burn

Circuit training, put very simply, is all about doing a variety of exercises with a relatively short amount of time in between each set. Circuits can be done just about anywhere, with just about any combo of exercises. Not sold yet? Read on for the Top 5 Reasons To Circuit Train. I guarantee once you try it you’ll agree. . . . .

1. Efficiency: If you’re looking to get the most out of your workout time, circuit training is the best example of quality over quantity. Moving from one circuit to another keeps the heart rate up and helps increase endurance due to the lack of rest time and the different challenges presented by each exercise.

2. Work Harder: Because each exercise in a circuit is performed for a relatively short amount of time, it’s harder to get bored. Think about it- if you know you’ll be on a spin bike for an hour, how likely are you to challenge yourself the entire time? If you know you’ll be on the spin bike for 3 minutes and then onto something totally different, you are more likely to push harder on the bike.

3. Reduce chance of injury: Because circuits are designed to incorporate many different exercise techniques, the body becomes not only stronger, but better able to take on stress. By training the entire body in many different ways, circuits help create a better overall fitness foundation and level of body awareness that can help reduce injuries in and out of the gym.

4. Burn more calories: Circuits work the entire body, which results in more calorie burn during and after the workout. The after– burn differs, depending on the person, but studies show that the resting metabolic rate remains elevated after a workout and long-term as more lean body mass is achieved. In other words, you keep burning calories, even after your workout.

5. Break through plateaus: Plateaus can be caused by the body’s adaptation to a workout. What was once challenging gets easier over time, if done consistently. Circuit training, therefore, helps keep plateaus at bay by offering a variety of different movements to keep the body focused and working.

Google top circuit workouts and follow the high-intensity exercises,without pausing, three times through, at least three days a week, and you’ll be showing off a sleeker body by the end of the month.

If you are in the Bay Area and prefer group circuit exercise, come to one of my classes at Burn in San Francisco and torch a few calories. See schedule at www.burnsf.com

About Lisa Corsello
Lisa is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background, Lisa has developed a popular new fitness technique called Burn. The 55-minute workout brings the benefits of dynamic individualized workouts to groups using a method that draws upon the best of Pilates, strength and core training for optimal results. Her programs emphasize constant movement using circuits to challenge and improve endurance, agility, balance and strength, with appropriate focus on stressing proper form and method. Each workout incorporates dynamic strength and cardiovascular training with active recovery techniques targeting all major muscle groups. Sessions are intended to be learning experiences that constantly evolve, keeping each one challenging and fresh.

She has successfully adapted and applied her methods to clients with a wide range of abilities and capabilities; absolute beginners needing basic knowledge, enthusiasts who want to increase lean body mass and reduce body fat, people recovering from sports injuries or serious illness, and professional athletes in training. Lisa, a Lululemon Athletica Ambassador, has been a featured fitness expert on WebMDas well as inMy Family Doctor Magazine, LowCarb Magazine, Current Health Magazine, and Cornell University’s Food & Fitness Advisor newsletter. In fact, Lisa is a regularly featured fitness expert on the KPIX Weekend Morning Show. Lisa is currently a contributing fitness expert on SingleMindedWomen.com.

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Thanks again for having us and teaching us your ways Lisa!!

WE HEART BURN!!!

Connect with Burn: Website / Facebook / Twitter / You Tube

Dream BIG and start NOW!

08.23.2013

I know I talk about sets, super-sets, to failure and all these terms I’m sure you haven’t heard of, right? Thing is, I just learned what they are myself, so I hope you’re not reading this feeling discouraged because you don’t know what a tricep extension super-set with a bench tricep kickback is. Everyone starts as a beginner, including myself about a year or so ago. Heck, I still don’t know a lot of different terms or the perfect way to do this or that. Its been a long process for me and I wish that I had more time to study and get certified. The more you read, research and practice the more it will make sense, I promise!

I remember the first time I stepped foot in the weight room, I was terrified! Had no idea what to do, didn’t want to look like a total nerd for bringing in a notebook full of exercises and hated the fact that every boy stares at the girl in the weight room. As time went on, you kind of get used to it. Gain confidence in your workouts, get ideas from watching other people do exercises and get comfortable with it. I assure you, if you are feeling like I did in the beginning, it gets better! Keep at it, get in there and lift with the boys! You will be kicking major a$$ in no time! 🙂

Since we’re talking about different levels of fitness, another thing I mention a lot is 100% clean eating and exercising 6 days a week. I know this is not a normal routine for the average person, so make if fit into your lifestyle. For those starting out, try exercising 3-4 days a week and see how you feel. Take baby steps. No need to start off full force. If you are on the quest to eating healthier, try eating 2-3 sweets a week or cutting back your favorite junk food. If that seems like a lot, try to limit to once a day. Work your way towards the 100% clean eating. Make that your goal. I have slowly progressed to the stage I am at now and would have never imagined I would be running the full marathon (literally). Your metabolism will speed up with time and nutrition will become a cinch the more you practice. My biggest advice is to research. Use google, use the internet, there are tons of millions of articles out there about fitness and nutrition. Even magazines have helped me learn a new exercise or what or what not to eat when. No matter what fitness level you’re at, do your research! (bodybuilding.com has been my go-to resource)

Bottom line, all fitness levels welcome here!! We all start somewhere. Don’t get discouraged by your level of commitment or knowledge. Every expert was once a beginner! Make fitness FIT into your lifestyle. Set small goals and work towards the larger ones. Start NOW, so you can look back and see how far you’ve come. 🙂

Half Marathon Training Schedule & #runforboston

04.17.2013

This happens to be a coincidence that just last week I signed up to do my 3rd half marathon. I was excited to reveal the news and share with you how I will be training up to the event, but now this seems to be a more somber post.

I woke up this morning with my eyes full of tears and my heart heavy, not only because I am a runner but because I am a human being. Who could do this? Who could be such a coward? My heart goes out to all of you in Boston. Lets hold our loved ones closer today. I truly hope and pray for a safer world full of more love. To the victims, families and anyone who witnessed this horror, you are in our thoughts and prayers.

So do we keep on keeping on? Or do we let this terrify us into not taking part in any more races? I say we keep running and run in honor of those who lost their lives or were hurt at the Boston Marathon. I will be running all week for them, and I hope you join me!

With that said, I will be running the Grapes of Rock Half Marathon on June 8th! I went out on a limb with this one, and am already 7 weeks out. I have put together the below intermediate training schedule to get me where I would like to be.

Monday’s and Wednesday’s are my “easy run” days, while Saturday I will be running a longer distance. C/T means Cross Training, which includes any form of fitness class, elliptical, stairmaster, or cardio besides running. Although it is not recommended to lift extremely heavy, I can’t go without my days of weight training, so I will be lifting a bit as well. (I also feel as my muscles get stronger, my run time decreases.) Make sure to take rest days, as they are so important to let you body break and recoup from the runs. Professionals have said to start light, work up to long runs, then taper off just before the marathon.

Are any of you training for a half marathon?

Have a great week!!

Booty Build Workout!

04.11.2013

Summer is just around the corner and I know all you ladies want a firm, tight, little booty. (Why do I feel so naughty saying that?) Well, ok…I’m sure the guys want to see that as well. So here’s the deal. Muscle building does not come from hours of cardio or squats using your own body weight. You must push yourself with heavy weights, ideally 1 or 2 times a week.

I always dedicate specific days to each muscle group, rather than doing full body workouts in one session. This gives you more energy to dedicate to one body part, allowing you to build the muscle to its maximum potential. Here is an example of my ideal weekly routine:

Monday- Chest/Cardio
Tuesday- Arms/Cardio
Wednesday- Legs/Glutes, no Cardio
Thursday- Cardio
Friday- Rest
Saturday- Back/Cardio
Sunday- Rest

As you can see, I don’t train my shoulders because this usually causes too much strain leaving me with a headache the next day. This is just my personal opinion, so shoulder exercises may work for you. Dont forget to switch your routine every so often so your body doesn’t get used to the same workouts leading to no change. Give your body some new excitement and it will adjust accordingly.

Needless to say, my leg/glutes day is definitely my favorite. I can do without cardio, although I love to run. But working my legs and glutes gives me some sort of indescribable satisfaction. I have always had the smallest glute muscles (which is the opposite problem for most women) but with this workout once a week, (twice if I have time) has given me a much more defined, rounder and larger (in a good way) “bottom”.

Instead of just going through the motions, push yourself with this workout and you will burn a ton of calories! Most importantly, use weights that are challenging for you. If you are a set of 10, use heavier weights than if you are doing a set of 15. Give yourself 1-2 minutes of rest in between each set, pay close attention to proper form, and have fun with it! If you stick to this 30-45 minute session, once or twice a week, you will see change!

After this workout it is crucial to go home and refuel. It’s best to head straight for a protein shake, or meal including protein, veggies and whole grains. I know so many women who don’t eat anything after a workout, but unfortunately that will only burn off the hard-earned muscle you just worked so eagerly for. At the gym, you are breaking down the muscle tissue, but after the gym with proper sleep and nutrition is when you build that muscle to be stronger than before. Your activities outside of working out are just as important as the hour your spend at the gym. Nourish your body and it will rebuild the muscle you have broken down. Does that make sense?

If you are unsure of any of these exercises, refer to bodybuilding.com for examples and explanations.

(I wish I could find a ‘before’ picture so we can compare…but find me on Instagram!)

:::DISCLAIMER:::

This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!

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