Sarah Joseph M.S., CSCS

Workout Blog

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Hey. Here's some stuff you should know about trail running.

Posted by Sarah on August 26, 2013 at 8:40 PM Comments comments (0)

Trail running

 

o Trail Running Facts and Benefits

 

 

  •  First known hill race took place in British Isles in 1068 and was won by the first runner who could stand at a point near the top that could be seen from the plain
  •  Improved coordination may be a side effect of running on uneven surfaces
  •  The abundance of trees and lack of carbon monoxide from vehicles is good for your mind and body
  •  Trail running may improve your technique by causing you to shorten your stride and land on the forefoot rather than the heel

 

 

 

 

 

 

 

o /www.cttrailrunning.com/

 

 

  •  All paces and skill levels welcome
  •  Tuesday Night Runs
    • • Run at West Hartford Reservoir #1
      • o Post run food and beers at McLaddens
  •  Every Other Saturday
    • • Exploratory run
  •  Go to the webpage to register to hear about runs and events
  •  Connecticut Trail Runners are also on facebook

 

 

 

 

Beginner Trail Running Four Week Plan

 

  •  Increase the time spent jogging as comfort level permits. It is okay to walk!

 

 

Week 1

 

M/W/F 20-30 min. walk/jog

 

Sat or Sun 30 min walk/jog

 

Week 2

 

M/W/F 20-30 min. walk/jog

 

Sat or Sun 35-45 min walk/jog

 

Week 3

 

M/W/F 30-35 min. walk/jog

 

Sat or Sun 35-45 min walk/jog

 

Week 4

 

M/W/F 30-40 min. walk/jog

 

Sat or Sun 45 min-1 hr walk/jog


 

 

 

 

o Basic Tips for Your Run

 

 Run with a friend or notify someone of your planned route

 

 Carry a map when running in unfamiliar places

 

 Drink about 8 oz of water every 15 minutes during training (NSCA)

 

 Dress for changing weather conditions (sunglasses, layers….)

 

 Always be aware of your surroundings


 

 

 

o Upcoming trail races

 

http://www.triridgefield.com/where_the_pavement_ends

 

• Where the Pavement Ends Trail Race

 

• Date: Sunday, September 22, 2013

 

• Time: 8:00 a.m.

 

• Race Day Parking at Ridgebury School

 

• Start /Finish: Lake Windwing

 

o South Shore Drive, Ridgefield, Connecticut


 

 

 

http://www.windingtrails.org/index.php?id=397

 

• NATPRO (Nations Protectors) Adventure Race at Walton Pond

 

• Date: Sunday, October 20th

 

• Time: 10:00am; registration opens at 9:00am

 

• Where: Camp Area

 

• proceeds of this event will go to the Wounded Warriors Project, and the Trails Fund of Winding Trails

 

 

Cilantro Lime Quinoa Salad

Posted by Sarah on August 18, 2013 at 12:00 AM Comments comments (0)

Cilantro Lime Quinoa Salad

  • 1-2 cups of cooked quinoa
  • half a sweet onion
  • 1 cup chopped cilantro
  • 1 clove of raw garlic
  • Juice of 1 lime
  • 1 can of beans
  • half a can of black olives
  • Black pepper
  • Paprika
  • Cumin
Click Here to see how it all goes together!

Backyard 20 Minute Total Body Workout

Posted by Sarah on August 17, 2013 at 11:55 AM Comments comments (0)
Set your interval timer for 10 seconds of rest and 50 seconds of work for 20 rounds!!!

  • Squat front raise, stand lateral leg and arm raise
  • lunge with butt lift
  • leg lower chest flies 
  • Squat with kick and shoulder press- make sure you are putting more pressure on the supporting leg as you lift up
  • Bicycle Crunches
Click Here to see what the exercises look like. 

Screen Time and Physical Activity

Posted by Sarah on June 15, 2013 at 11:15 PM Comments comments (0)

Increased screen time has been suggested as a potential explanation for decreased exercise behavior. The displacement hypothesis proposes a zero sum relationship between screen time and physical activity. Researcher’s utilized this to survey 461 males and 275 females in a college setting. In comparison to females, males had higher BMI, more days of aerobic exercise, strength training, screen time and television watching, while females reported more time spent on homework. Homework was considered a sedentary behavior but was not included in the screen time category. Therefore, males had more recreational time. The researchers concluded that more females were classified as insufficiently active and may have had little time for physical activity. It is this demographic that may benefit most from a short high intensity interval training session due to inherently shorter duration of activity.

Exercise Pill: Fact or Fiction

Posted by Sarah on June 6, 2013 at 11:20 AM Comments comments (0)

Diet Can Protect Your Heart!

Dietary priorities associated with cardio protective benefits

  • The Mediterranian diet supplemented with oliveoil or mixed nuts significantly reduced MI (heart attack) compared to the controldiet group who was simply advised to reduce dietary fat.

DASH study

  • This study found that a diet richin fruits and vegetables, low fat dairy, and small amounts of saturated fat,significantly lowered blood pressure.
  • In prediabetic patients,lifestyle surpassed metformin.
  • A combination of drugs, diet, and exercise are proven to reduce risk of heartattack. Bypass, and angioplasty are not.
  • The first line strategy to prevent heart disease should be lifestyle- poor diet year habits, physical activity, smoking lead toheart disease

Barry Franklin

Exercise pill: fact or fiction

 

  • Is an exercise pill Cost effective?- nope
  • Adaptive effects to prevent chronic diseases-maybe?
  • Does an exercise pill not have unhealthy sideeffects?- testosterone has performance benefits however, it is not an exercisepill because of the host of unhealthy side effects that do not mimic exercise.
  • Does an exercise pill decrease mortality rate?
  • Is it ethical?
  • Exercise pill types
    • Gw1516- This pill changes muscle genes but nottheir endurance. Additionally, you have to exercise for it to work. The goal is not to develop a replacement to exercise, but to develop drugs to help those who are unable to exercise. Only cardiorespiratory fitness can be helped by this pill,but none of the other host of things that exercise helps can be helped by thispill.
  • It is unlikely that a single exercise pill willever supplement all of the benefits of regular exercise.
  • 97 out of 100 of adults do not get 30 or more minutes of moderate exercise a day.
  • Transcriptome reductions (genetic component) canlead to reduced motivation to be physically active... but you can change the expression of your genes.


Unique Cardio Workout

Posted by Sarah on June 2, 2013 at 9:50 AM Comments comments (0)
Don't forget to tailor these suggested weights etc, to your fitness level! 
See how many rounds of the following you can get done in 15, 20, or 30 minutes
OR
try to do 3 rounds for time. Don't forget to record your time so you know how fast you did it in. 
  1. Row (500 or 1000 meters)
  2. 20 Med Ball sit ups
  3. 50 - 75 high knee jump rope 
  4. 6 plank, under body pulls (40-65lb weight kb)
  5. 6 Burpee Combo- broad jump, jump tuck, squat thrust, turn around

http://youtu.be/uL3fMT4tfYc << To see what the exercises look like. 

ACSM Topics: From Fat Metabolism to Heart Attacks

Posted by Sarah on June 1, 2013 at 1:25 PM Comments comments (0)

ACSM Indianapolis was great and I wanted to share some of the things that I learned. Here are some of the notes that I took. I apologize that there are no citations. I'm sorry. But I tried to make up the notes such that they are easily read and understood. 

 

Integrative control of skeletal muscle fat metabolism: impact of dietary intake

Featured science session

University of Copenhagen

Lorraine turcotte

Regulation of f.a. Metabolism

Fatty acid availability- When exercising at 85% vo2 max, fatty acid concentrations are reduced. This is because blood flow to adipose tissue is reduced. Less blood flow to fatty acid tissue causes the fatty acid coming out of adipose tissue to be reduced. However, during recovery after high intensity exercise, fatty acid oxidation increases.

Fatty acid uptake- cd36 and fappm , The higher the intensity, the higher the fatty acid uptake is, until you reach a certain level of intensity, then fatty acid uptake goes down.

  • Cd36 is a fatty acid transporter, involved in f.a. Uptake during muscle contraction.
  • Fabp is a fatty acid transporter whose level is increased with contraction, fatty acid uptake increases following the increase in cd 36 and fabp

Just because you increase fatty acid uptake, that doesn’t mean that you increase fatty acid oxidation. CPT1 is very important for fatty acid oxidation.

 

Healthy living through lifestyle: beyond pills and procedures

A very low fat, natural food diet combined with regular exercise is effective for treating many of the risk factors associated with cardiovascular artery disease, including hyperlipidemia, insulin resistance, type 2 diabetes, hypertension metabolic syndrome and inflammation.

 

A cardio protective polypill

Risk factors are being under treated.

Statin, frolic acid, aspirin, 3 BP drugs - 80% risk reduction

A poly pill may be good for ppl with known cardiovascular disease, and ppl for those over 55.

Limitations to a cardioprotective polypill.

- Don't know about interactions between drugs, mostly assumed to be additive

- Ignored conventional risk factors, smoking, obesity, sedentary activity

- Aspirin component could lead to hemmorage


 

10 year difference in lifespan between smokers and non-smokers

Obesity and age of first non st segment elevation MI- the higher the BMI of the patient, the lower the age that the patient experienced their first MI (MI- myocardial infartction)

Low cardiovascular fitness increases relative risk of all-cause mortality compared to being fit. Unfit ppl are 3 to 5 times to die in follow up after MI rather than fit counter parts regardless of weight. There was a bigger difference between for and unfit than smoker and unsmoker for risk for all-cause mortality.

For each 1 MET increase in exercise capacity (this is a way to measure cardiovascular fitness), there was a 16% decrease in cardiovascular risk which compares more favorably to statins following MI.

 

 


What should you be eating?

Posted by Sarah on May 19, 2013 at 10:10 PM Comments comments (0)

I recently read an article in Muscle and Body magazine concerning important dietary recommendations for active women. Of course it had a catchy title Six Top Nutrition Rules for Women as most magazine titles do. But let’s be honest, no one would read it without a catchy title. In this case, I’d consider this to be a good thing because the advice that this article had to offer seems to be sound. If it said 2 weeks for toned arms or something, I’d turn away because that article was likely written by someone who knows nothing of fitness.

One of the first points that the article makes is that many diets that are out there directed towards women are strict and are better suited towards women who don’t workout or get off of the couch. This is a sad but true fact because not only is this unhealthy for the woman who doesn’t get off the couch because she should be getting off the couch and the strict diet might not give her the energy to do so, but this is also discouraging for the exercising women because they may not gain strength, lose fat or increase stamina with these strict diets.

Because active women are breaking down more protein, burning more calories, and producing more free radicals than sedentary, their nutritional requirements are different! It’s so often that I see these otherwise fit girls in my classes sabotaging their best efforts with strict caloric restriction or simply over exercising and not giving themselves enough time to rest.

Remember you can be fit and fat and being fit and fat is healthier than being thin and unfit in terms of cardiovascular disease risk. But I digress, the point is that if you are an active woman and you’re constantly being encouraged by advertising and w.e. else to engage in unhealthy dieting practices remind yourself that in order to reach your goals of lifting more, running farther, doing more burpees in a minute, losing those last 5 pounds, you NEED plenty of calories, and you need whole “clean” foods. You don’t need 100 calorie bars; you don’t need 80 calorie yogurts loaded with artificial sweeteners.

 

If you were wondering what the Muscle and Body article said the six top nutritional rules for women were, here they are….

1. Include a full serving of protein with every meal

2. Eat small meals throughout the day

a. My comment on this is the be careful though… you still don’t want to be eating several large meals and going way over your calories. Not doing this can be difficult because chances are that the environment around you will be operating on the 3 meal a day system.

3. Have healthy fats with every meal

4. Stay hydrated

5. Replace high glycemic load carbs with fresh fare (leafy veg. legumes….)

6. Don’t forget your bones

 

Abdominal Workout... for your abs :)

Posted by Sarah on April 29, 2013 at 10:35 AM Comments comments (0)

Here is an advanced ab workout that you can tailor to your individual fitness level.


first warm up 5-10 minutes of light cardio/ dynamic stretching


8 reps 2 sets barbell ab rollout  http://www.youtube.com/watch?v=OzATpX05fv8

10 reps each side 2 sets kettlebell windmills http://www.youtube.com/watch?v=6651sjanpxI

20 side plank lifts 2 sets http://www.youtube.com/watch?v=wa5Li3edwl4

10 hanging leg raises 3 sets http://www.youtube.com/watch?v=G0ysNevIv0w

10 each side alternating swiss ball supermans 3 sets http://www.youtube.com/watch?v=yqZwPLruTjM

Commentary on 6 Nutrition Tips

Posted by Sarah on April 19, 2013 at 12:55 AM Comments comments (0)

I recently read an article in Muscle and Body magazine concerning important dietary recommendations for active women. Of course it had a catchy title Six Top Nutrition Rules for Women as most magazine titles do. But let’s be honest, no one would read it without a catchy title. In this case, I’d consider this to be a good thing because the advice that this article had to offer seems to be sound. If it said 2 weeks for toned arms or something, I’d turn away because that article was likely written by someone who knows nothing of fitness.


One of the first points that the article makes is that many diets that are out there directed towards women are strict and are better suited towards women who don’t workout or get off of the couch. This is a sad but true fact because not only is this unhealthy for the woman who doesn’t get off the couch because she should be getting off the couch and the strict diet might not give her the energy to do so, but this is also discouraging for the exercising women because they may not gain strength, lose fat or increase stamina with these strict diets.


Because active women are breaking down more protein, burning more calories, and producing more free radicals than sedentary, their nutritional requirements are different! It’s so often that I see these otherwise fit girls in my classes sabotaging their best efforts with strict caloric restriction or simply over exercising and not giving themselves enough time to rest.


Remember you can be fit and fat and being fit and fat is healthier than being thin and unfit in terms of cardiovascular disease risk. But I digress, the point is that if you are an active woman and you’re constantly being encouraged by advertising and w.e. else to engage in unhealthy dieting practices remind yourself that in order to reach your goals of lifting more, running farther, doing more burpees in a minute, losing those last 5 pounds, you NEED plenty of calories, and you need whole “clean” foods. You don’t need 100 calorie bars; you don’t need 80 calorie yogurts loaded with artificial sweeteners.

 

If you were wondering what the Muscle and Body article said the six top nutritional rules for women were, here they are….

1. Include a full serving of protein with every meal

2. Eat small meals throughout the day

a. My comment on this is the be careful though… you still don’t want to be eating several large meals and going way over your calories. Not doing this can be difficult because chances are that the environment around you will be operating on the 3 meal a day system.

3. Have healthy fats with every meal

4. Stay hydrated

5. Replace high glycemic load carbs with fresh fare (leafy veg. legumes….)

6. Don’t forget your bones

 


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