ClassPass launches in Orange County!

I love trying out new work out classes, and lets be honest it seems about every month there is a new studio popping up with a "new" style of work out.

I usually stick with the basic running (see 1/2 marathon post) and Pilates to lengthen and lean.  Given I have attended the same studios for years, give or take a few in between,  I really enjoy the opportunity ClassPass gives me to check out other local options with out a significant commitment.  My first class was at Club Pilates Costa Mesa, I know its my norm, but it gave me a chance to check out another studio while still staying within my comfort zone. Brittany, the instructor was very welcoming and super friendly, the class was about 1/2 full and she payed close attention to everyone.

I have to say the best part of ClassPass is the confidence that comes along with it.  I didn't feel like I was walking in with a Groupon or paid for a discounted service, the studio treated me like I was a regular member.  Next up is Grit cycle and Dailey Method! both studios I have never been to and workouts I have not participated in for years!!! Check out ClassPass and their participating studios Here. 

Club Pilates Costa Mesa, CA 

Tri- City half marathon

Happy Tuesday! I hope everyone had a great weekend.  I spend mine completing one of my 2015 goals, which was running the Tri-city medical half marathon in Carlsbad, CA.  I set this goal on my 30th birthday and feel accomplished that I was able to follow through with it.  I created a running plan to follow, but fell a little short and did not prepare for this race as well as I had for prior races.  That being said I still set my time goal high, with a completion time of 2hrs.  

The morning of the race I felt relaxed and confident, the week prior I ate a clean diet, maintained good sleep habits and stretched my muscles daily.  These good habits really seemed to help we feel great on race day.   

Once I got into my "wave" group I was ready to go, the first 7/8 miles I cruised up and down the coasts rolling hills.  Once I finished mile 8 my plan was so slow slightly and speed up again for miles 11-13, that would have worked if I had not eaten an orange slice!  I had to slow my pace due to a major side cramp, I was really bummed but pushed along and finished the race in 2:02, 2 minutes slower then my goal.  I am very competitive with myself and was really bummed about my time and how I felt at the end of the race.  I am glad I completed the race and feel great about how strong my first half of the run was, now I am ready to beat that time and continue my weekly runs.  

Lesson learned here:  Don't eat the orange and over prepare. 

Until next time!

Carlsbad  beach

Start of the race

Pilates for runners (Fitness Friday)

I have been practicing Pilates for over 7 years, I got hooked after seeing toning results from mat classes and then in natural progression moved into reformer classes and never looked back.  Being a runner, I was looking for another work out that would compliment the pounding of the pavement.

I feel like this post is important following last Fridays Fitness Friday post, training for a half marathon.  I, like may others during the training months came down with a head and chest cold.  The last thing I want to do or should do is go out on a 5 mile run.   Now I am stuck at home sick but cannot afford to give up a training day, why not do some Pilates! 

What does Pilates do?  The moves incorporate proper spinal alignment, which helps us move more efficiently.  A well-rounded work out will touch on every muscle group including your legs, and lets be honest what runner out there can’t use some good lengthening of the hamstrings.  Many Pilate moves trigger abdominal strength, like planking on one leg and oblique twists.  A strong abdomen helps protect the spine and prevent back injuries while pounding that pavement. 

Check out the moves below for some at home Mat Pilates moves that you can do on your down day or even incorporate before your daily run.  Enjoy

Corkscrew- lie with legs straight out and arms at side, engage the abs and lift the legs up roll them over head rounding out the spine, engage abs and bring legs back down (10 REPS)
Leg Swings- Arms down at sides, legs up to 90 degrees, engage obliques and swing legs right then left, make sure rib cage stay on mat (10 REPS each side)
Mountain climbers- Hold plank, gaze at mat.  Lift left knee to right elbow, replace foot, lift right knee to left elbow (8 REPS each side)
Bridge with glute dips- Arms long at sides, feet flat on the floor knees bent.  Lift hips up, pressing evenly through feet.  Lower the hips down a little and lift back up (3x) lower down and repeat (8 REPS).  Engage glutes and hamstrings.
Push up- Lower down into a push up, elbow in at sides.  3 count down and up (10 REPS).
Swimming- Engage glutes and quads, lift right arm and left leg then switch, keep legs and arms long and straight.  preform for 10 sec. 3 REPS
Scissor kicks- flex upper body and lift right leg, hold for 2 count lower and lift other leg.  Stay flexed up, sink the belly down keep legs straight and slightly lifted off mat (10 REPS each leg)

(These are all great pilates moves and I pulled photos from the below sites)

Pilates for runners by modernlyfeblog on Polyvore

Calorie-Blasting Moves From The Big Book Of Pilates
prevention.com

Best Pilates Moves For Runners
fitsugar.com

Best Pilates Moves For Runners
fitsugar.com

Pilates Arm Workout you can do Anywhere & Anytime
kristinmcgee.com

Adrianne Pelt
mastertraineradriannepelt.com

Core Integrity with Cat: Essential Yoga Moves
catcore.blogspot.com

Adrianne Pelt
mastertraineradriannepelt.com

Running Program {one}

Hello Monday!!! I had a great weekend packed full of Pilates training (3 days straight for 5 hours!)  I could not wait for Monday to come along.  Yes I just said that.  I was craving cardio!  There are the days when I dread running, then there are days that I can’t wait to hit the road or treadmill {depending on weather}.

Logging hours a week on the treadmill or elliptical is not always the best way to acquire that longer lean body.  And sometimes we simply do not have 45 minutes to spend at the gym so I decided to share this fat blasting cardio workout.  Inspirations for these workouts are from Orange Theory Newport beach.  One of the best 60 minute workout classes.  Find a studio Here.

Many times people, women especially, have not found the workout for their body type and continue to do the same routine over and over again not attaining the results they would like.  That sounds a lot like the definition of insanity, which, is how we start to feel when no results are seen.  Follow this cardio plan 3-4 times a week (or more). I promise you will not get bored and you will feel more energized, but be ready to sweat!

* Check back every week or so for a new routine. 

*Work out is done on the treadmill but can be done on the elliptical.

*A heart rate monitor is recommended find them here Here Polar is known to be the best.  It comes in Pink!!

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: ONE

3-5 minute warm up (RS)

1 min- PS

1 min- RS

2 min- PS

1 min- RS

1 min- SS

1 min- RS

add 7.0 incline

1 min- PS

1 min- RS

down to 6.0 incline

2 min- PS

1 min- RS

down to 5.0 incline

2 min- PS

1 min- RS

down to 1.0

2 min- SS all out sprint – this will feel great after the hills

Recover work out complete

Let us know how you feel.

XoXo ML