Getting Back on Track

Do you ever feel those last two days/weeks/months have been everything BUT healthy? no exercise, a lot of “specials”… And at this point, getting back on track seems almost impossible – especially that first step, right?

Well, I’ve got news (or just a reminder) for you: not only is it “possible”, but it’s actually very doable!

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Step #1: Acknowledge that it starts Here and Now. Not tomorrow after that business trip of yours.

Step #2: Identify that barrier between you and your exercise: is it physical, psychological or a hibrid of both?

• Ex: It’s been three days  I have not exercised at all and have not been eating well to say the least – I STILL feel full and bloated, etc. Even my daily gigantic water intake was out the window!
  Needless to explain how I feel… but it’d be pretty close to an old, dried-up, very slow… something!
  Just the thought of going on a 5 miles run seems to be straight out of a Fairy Tale/Fantasy book… Heck, I’m not even sure I could do a mile right now!
  As sad and pathetic as this is, I KNOW I don’t have a choice: the more I wait, the harder it’s gonna be, and quite frankly, I can’t bare the thought of anything harder than that, so onto phase #3!

Step #3: Fix it, step by step!

Here’s what I’m gonna do:

1. Pick up my dear bottle of water and never let it leave my side… ever again! (OK – maybe just for the next couple of days)
2. Go for a walk with my new BFF Aquafina. That will make me realize my legs are still capable of moving (thank god!) and well it’s a great way to fill that lunch hour!
3. Finally, I feel almost ready to tackle the monster: I lace-up my running shoes, do 10-20 push-ups to get the blood flowing (really it just makes me feel really BAD-ASS!!) and head-out the door… Without giving a chance to my mind to convince me otherwise! I’m not going all out, just a nice and short run is enough to get my motivation back on track so tomorrow I’ll have a great souvenir of it and will want to do it all-over again!

OK: I talk the talk, now onto walking the walk! – Literally

What are your “Back on Track” stories and tricks?

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Take the Time Challenge

So maybe I haven’t talked much about it, but stretching as you all know is SO important. It may prevent injuries, warm your body up and cool it down after a good exercise session. More than that, it is so relaxing when we actually take the time to do it well, and it gives a very positive ending to whatever activity you were doing.
So let’s take a little break from the crunches and all, and focus on warm-ups and cool-downs.

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Goal: a total of 60 minutes of stretching for the coming week

That means only 10 minutes a day for 6 days, but do it well!

Enjoy that little break from boot camp!

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Bye Bye Dirty Dog

This weekend, other than being the Superbowl party, I was supposed to have a race. The Dirty Dog 10k Trail Run. I was very excited for it, because it’s not one of those race where I’d try to set a PR, but really it was all about enjoying the frozen forest, the trails and the landscape. Breath in the cold air in the nature where city noises can’t reach… Well I just found out (totally my fault) that it is 1 hour and a half away from here. And I don’t have a car. So bye bye trail race in the mud/snow/forest, I’ll have to find a closer one. Which is most likely to be just a regular on the road race… I’ll still go on a long run this saturday in the frozen winter landscapes… sigh…

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Me versus Splinter

Why do good intentions don’t always lead to good things? well I don’t know, but perseverance certainly helps. Here’s what happened:

As I was working on my Plyos for the Core + Plyo Challenge (good intentions), something bad happened. I wasn’t wearing my running shoes (only a pair of socks) and as I jumped in my push-up position, I felt a sharp pain in my big toe. Then I think to myself “oh merde!“… My wooden floors gave me a splinter! I was just about to go for my long run, and I saw my running life “défiler” before my eyes. I tried squeezing it out, without much results. I reached for the nail clipper (warning: it gets a bit graphic here) and carved my way to the splinter, but it was just not enough. It kept going a bit further.

You have to understand here that many scenarios were passing through my head. What if it causes infection and I can’t run? What if it’s so painful for the next week that I can’t run? and what if it becomes so bad they have to remove my big toe, or worse my whole foot? Ok I admit I didn’t think this far: just thought it would be a nice addition! but you get the point. So paired with the nail clipper, a needle was just what I needed. After spending 20 minutes not giving up (perseverance), I got it! Me vs. Splinter and I WON! Woah, what an EPIC morning!

Lesson to retain: when doing Plyo B**** wear shoes!

Do you have bad Splinter Stories?

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The Core + Plyo Challenge

RACE/CHALLENGE DAY IS BACK AGAIN! You can check out the results from last week’s Challenge Here. Due to high demand (three people, oh yeah ) the Core Challenge: Crunch 1000 will be back for a third consecutive week. I encourage everybody to join, guys & girls, newbies & vets, athletes & couch lovers, etc. The scores will be updated everyday. To see the Scoreboard Click the Green Apple!

Click Here!

So having a strong core is great, but there’s more to being fit than abs. Last Tuesday, I introduced one of my favorite moves:
It incorporates cardio, biceps, triceps, chest, back, core, glutes, legs, and basically every single muscles in your body. It uses your own body weight, and is in my opinion one of the hardest greatest move out there. Since I forgot its actual name, we’ll just call it the Plyometric B****.

Here’s how to do it:

1. Start in standing position, feet shoulder-width apart. You must execute this move as quickly as you can while maintaining a good form!
2. Bring your hands to the floor in front of your feet, and jump into push-up position.
3. Do a Push-up: Keep back as straight as possible, core tight and lower so your chin is two inches from the ground, and come back up.
4. Quickly bring your feet to your hands, and jump as high as you can. This is ONE

The Rules:

• 1000 crunches & 200 Plyometric B****
• You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
• Update me as often as you can by leaving a comment on the wall
• Bring in as many people as you can, to help me and the world to be FITTER and HEALTHIER!
• There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
• JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

How to incorporate Plyo in your already existing workout routine:

1. Use the Plyo as a hard-core warm-up to your runs
2. Finish hard with the Plyo and the Abs
3. Do an interval workout: Weights-Plyo-Weights-Plyo or Cardio-Plyo-cardio… you get the point!
4. Be Creative!

Join The Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it
Update me as frequently as you can by leaving a comment on the wall!

- Kloé

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Last Chance: Core Challenge

Just a reminder that tonight is the LAST DAY to turn in your Crunch Count for the Core Challenge Extended, so make sure to let me know, and congrats to everyone taking on the Challenge!

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Just in Case…

Just a little reminder, if you haven’t had a chance to look at Healthy Start, do so because it’ll explain the way Three Green Leaves works!
Wednesday? Ah, Nutrition/Health day!

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Break a Sweat at Home

So here it is, the taboo subject of self-respecting exercisers and gym goers, runners and cyclists (wanting more than toned legs), or simply those wanting to lose some weight. At least in my case, I hope no one ever sees me breaking a sweat in my living room, doing lunges, hops and squats to the rhythms of cheap techno beats. Oh I’m not talking about the wiiiiii and all those new high-tech things, just the old DVD! I mean seriously: the roads, hills, mountains, 100miles bike ride, marathon, ultra, triathlon, you name it, will give you a deserved sweat and amazing feeling of accomplishment (and it’s just so Bad Ass), but a DVD? The truth is that yes, it can give you quite a good deal for your time. Oh, and remember that article On Running and Injuries? Well THIS is the perfect prevention/healing plan!

I like to think that I’m in pretty good cardiovascular shape and quite strong.. but these always challenge me:

1. Rock Hard Total Body by Marco Reed (ExerciseTv)
   It’s a 40 min (no stretching included) of full body and cardio blast. And I mean the Cardio blast! The design is 45sec. intense all-out on one move, then 15sec. rest, then onto the next move, etc. So it’s always alternating 45 work 15 rest.
   My Favorite move:
   (as fast as you can with most power in the jump while keeping a good form)

   ***the stick figures are an original idea of Marie (told you I liked it!)

   For this workout all you’ll need is a set of dumbbells. I use the 5lbs and my boyfriend uses the 10lbs, and it kills both of us!
   Pro: great cardio, and weight workout
   Con: could use a bit more abs

2. No More Trouble Zones by Jillian Michaels
   It’s a 40 min. circuit training targeting arms, but, hips, tummy, and all those little imperfections. I don’t get much of a cardio workout, but my muscles are certainly working. It’s HARD! Use 3lbs-8 lbs (I use 3lbs and 5lbs depending on the move). Overall, that’s one of my favorite full-body sculpting DVD.
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3. Perfect Abs by  Bodywisdom Media
   It’s divided in two categories: Beginner and Advanced. Each have three sections and they are all are very challenging. What I like about it, is that it’s STRAIGHT TO THE POINT and it really works you out (the burning feeling in your abs!). The one thing I don’t like is her voice, but that’s why Mute exists (Ok, that wasn’t very nice)!

So what’s your (honest) opinion on workout DVDs, and which ones are your favorites?

- Kloé

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Core Challenge Extended!

Scoreboard

→ Check out the Latest Challenge Here

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

1. It just looks great!
2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
3. Enhances swimming, biking, and most sports performance
4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it
Update me as frequently as you can by leaving a comment on the wall!

- Kloé

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On Running and Knee Injuries

Hello runners, walkers, or whomever you may be that are using your knees… Yes, that’s pretty much everyone! Recently (last October) I had to stop running to my great horror. And that lasted for about two and a half month(!!!) until late December. How many of you have had to reduce or stop completely your training because of a nagging knee injury? My assumption is MANY! This whole thing led me to research on the subject in order to prevent its recurrence . But before to “fix it” we need to understand it:

What is a “Knee Injury”?
There are many different kinds of knee injuries, but the most common kind is certainly Chondromalacia, also referred to as “Runner’s Knee”. Basically it is a tear/overuse of the cartilage under your kneecap, resulting in pain, inflammation and irritation. Sounds pretty awful, but the good news is that it can heal – given you do the right thing! Oddly enough, it seems to affect mostly young or healthy individuals, especially runners, cyclists, skiers, or soccer players.

What Causes it?

• Overpronation (when the feet roll inward too much)
• Weak or fatigued quadriceps
• Muscle imbalance between the quadriceps and hamstrings
• Running on inclined ground
• Overtraining (yes, I know it’s annoying!)

How Do I Treat It?

• REST! (and I mean it) Any other activity hurting your knee (walking, going up the stairs, etc.) will only further the irritation of the cartilage.
• Ice your knee for 15 min. at least twice a day
• Stretch your quads and hamstrings.
• Start a knee strengthening program that will improve the balance of the muscles around your knee.
• Once your knee is better(usually 4-6 weeks), start running (or whatever it is you do) gradually, and make sure you warm-up properly. Don’t go all out within the first week!

Prevent It!

• Stretch, strengthen your muscles (quads, hamstrings, hip abductor) and work on balancing exercises.
• Never run on a worn-out shoes (after 350 miles, hit the store)
• Incorporate rest days in your training, and non-impact activities such as pool-running, swimming (which I really need to learn!) or biking on low-resistance high cadence.
• Avoid running on concrete surfaces when you can, and hit the trails, or even synthetic track which is more cushiony.
• Stop if you ever feel pain, and take the next day off!

Are you on a knee-injury break but still want to stay in shape?
Join me in the Core Challenge… You still have a couple days left

- Kloé
kloesblog@gmail.com

What’s your story on knee injuries?

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