train

Paris Marathon Training

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.

paris training

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.

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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

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

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

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Not Seeing Results?

Happy Hump day! Is this week over yet? I am SO looking forward to the weekend! I have gotten a ton of questions lately about what to do if you are not seeing results. If you are working out, eating “healthy” and not seeing results, you are doing something incorrectly. This takes a lot of committment, doesn’t happen over night and is a LIFESTYLE. No dieting or just popping in and out of the gym once or twice a week. Are you committed to take the plunge?

Here are some of my thoughts if you are not seeing the results you are looking for:

1. Push harder! Don’t just go through the motions but really push yourself to go hard. Try interval training on the treadmill, you will burn a ton of extra calories while increasing your endurance. Try supersets with weights, or do as many reps as you possibly can with your last set. Go till you can’t go anymore! Don’t leave the gym until you are spent and sweaty! If you are not sore, then try a different exercise, add more weights or do more reps to be sore the next day. Accomplishment to me is being sore the next day.

2. Change your routine! Try different workouts and find whats best for you. If you are doing the same routine your body will get used to that and not change. You need to constantly switch it up. Try only cardio one day, only weights the next, try a spin class, Pilates, yoga, TRX, there is so much out there! I personally LOVE trying new classes and feeling muscles that I havent felt before with my regular workouts. This also keeps it fresh and exciting! Also, create a schedule to look forward to. I plan my workouts, think about it first thing in the morning and look forward to it all day. (call me crazy I know ;))

3. Really watch what you eat. Document and see what a difference eating clean can really make. MyFitnessPal is an app on the iPhone which can track your calories and what you are putting into your body versus what you are sweating out. Documenting will help, I promise! Plan out each meal. Food prep and bring your pre-made meal to work. I ALWAYS bring my lunch that I make on Sundays, breakfast consists of oatmeal or greek yogurt and I also bring a snack to work. You will not see results if you do not eat clean! Trust me, I have gone through this: working out and eating whatever I wanted. But I stayed the same and saw NO changes. It was when I changed my eating habits that I started seeing change. Oh, and the alcohol is no bueno…sad I know, but I am personally loving and taking full advantage of not drinking!

Most of all, think positive and positive things will happen. You will not see results right away so be patient. There is a lot of dedication that needs to be given here, so commit the time and you will be happily surprised. You will get out what you put in.

I am hosting a giveaway today at messydirtyhair.com!! Visit Kelly’s amazing fashion and lifestyle blog to win a $20 Amex gift card compliments of yours truly. =)

—->www.messydirtyhair.com

xo,Jenna

Fit Gal: Cassie!

Here she is…our fabulous Fit Gal Cassie! Just another amazing woman who has proven that living a healthy lifestyle can change you for the better. Here is her inspiring story:

1. Tell us about yourself and your fitness lifestyle and journey.

I am full-time cosmetology student. I decided to make the transition into a “healthy lifestyle” right before I started school.

2. What are your goals and how are you working towards them?

My original goal was to loose an X amount of weight but over the summer I decided that I wanted to be in the area of 127-137. Since January of 2012 I’ve lost  40-45lbs. Its been a long journey of watching what I eat and hitting the gym hard. I’m still need about 11lbs. Then Id really like to focus on toning, building muscle and feel comfortable with my body.

3. Do you “eat clean”?

I have a routine..I HAVE to eat breakfast. That is an ABSOLUTE must for me. I can not even explain how whacked out my day gets if I don’t eat breakfast within an hour of waking up. During the week I’m up at 6am so I eat breakfast pretty early followed by a snack around 10am and lunch at 12:30-1:30 then I have a snack around 4:30pm followed by dinner around 7pm. Oatmeal/brown sugar, yogurt/fruit or egg whites is my breakfast choice. Lunch often varies but usually some kind of meat with veggies. Dinner sometimes consists of tuna with a hard boiled egg or just tuna. Dinner sometimes isn’t very healthy but I try and keep it as clean as possible.

4. In what ways do you stay active?

I hit the gym 4-5 days a week. Monday I do a 30min ab class followed by 45 min of advanced step followed by a weight lifting class. Tues and Thursday I have boot camp from 6-7pm and yoga from 7-8pm. Wednesday/Sunday are cardio.

5. What inspires you to live this lifestyle?

I became inspired the day I started seeing results and fitting into clothes I thought I never could. I truly feel great at the end of the day.

Thank you for sharing with us Cas!! You are amazing, and your workout routine is so impressive…makes me want to get my butt to the gym! 🙂

December Squat-a-Thon

Happy December friends! This month we will be doing the Holiday Squat-a-thon Challenge hosted by Fitspobook. Join us on the Fitness and the City Facebook page here for lots of encouragement! We have formed our very own fitness community and it feels great to challenge each other and work together to accomplish this common goal. Please join us and squat away this December as we brave the holiday before us! You can do it, and we can do it together! Let us know how you do! 🙂

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