All training must be 'goal based' training. Everybody has a goal, a purpose, an intention why they exercise. It is incredibly important to set goals and have your own intention in clear focus. This gives you the ability to train properly, safely, stay motivated, and achieve results.
My goals:
I have a great number of goals and intentions behind my training. I train because I always have. It is integral part of my life. I do not feel healthy without movement and sweat. It gives me strength. I train to play soccer and run. I train to improve at crossfit. I train to have energy. I train to help others. I train to be an example. I train to support my career. I train so that I may be able to try new things at anytime. I train to achieve an athletic physique. I train because I must.
My program:
Within my personal workout program I sustain a very high level of conditioning or cardiovascular (cardio) exercise. From running and soccer to the Stair Master and Jacobs Ladder. I incorporate allot of variety with intervals, sprints, and steady state exercise to stay mentally focused and condition each energy system to function efficiently.
Conditioning has always been a strength of mine which plays into the sports I have competed in; soccer, triathlon, distance running, x-country skiing, and swimming. I play soccer on both a competitive women's team (the beautiful 'Chicas') and a co-ed rec team (although currently on the IR for acl reconstruction).
Conditioning is also resistance training for your heart. Just as you lift weights for your other muscle groups, your heart is a muscle and you must challenge it and work it to make it stronger.
I crossfit (www.undefeatedcrossfit.com) three times weekly to really push myself. At crossfit you are always learning new techniques, challenging your current abilities, and creating overall functional athletic ability while doing crazy things (climbing ropes, olympic lifting, box jumps, etc) with an amazing group of people. Everyone should try it, it is an incredible eye opener.
I crossfit (www.undefeatedcrossfit.com) three times weekly to really push myself. At crossfit you are always learning new techniques, challenging your current abilities, and creating overall functional athletic ability while doing crazy things (climbing ropes, olympic lifting, box jumps, etc) with an amazing group of people. Everyone should try it, it is an incredible eye opener.
I do resistance train once or twice per week. I will cycle through isolated muscle workouts. This approach depends on what my current primary goal is; am I training to run a half marathon, a competition, or build on a weakness, or rehab an injury?
Proper form and breathing are incredibly important to me and I relay this in training both myself and clients. Clients will repeatedly hear "Strong Stance", meaning to begin every exercise with chin up, shoulders back, abs tight, back straight, and knees slightly bent. This may sound like a mouth-full but it catches quickly. The hard part is maintaining the proper form throughout the exercise. Then comes the breathing - your energy source. Always breathe, always focus, stay conscious and present within your exercise.
Rest is also very important. You must properly rest for your muscles to fully recover, become stronger, and preform at the level you desire. Resting at the right intervals within your workouts as well as between workouts.
The one area myself, and many many others, need to focus more attention on to increase our overall health is flexibility. I try to stretch after running, at crossfit, and use the foam roller as much as possible. Yoga is also a fantastic way to get a proper stretch as well as re-focus on your energy centre - your breath.
Favorites & Tips:
Motivation - a workout buddy or a good playlist
Workout location - in the park
Muscle group - shoulders
Exercise - cleans
Gym wear - Lululemon (anything really..) Wunder Under capris! Hello.
Best sweat - Crossfit
Must haves - good runners
Current working skill - kipping pull ups
Overall best moments/mental images to motivate me through a tough training session - scoring a goal in soccer or hitting a PR!
Overall best moments/mental images to motivate me through a tough training session - scoring a goal in soccer or hitting a PR!
My fitness role models:
Jillian Michaels
Julie Foucher
Bob Harper
"Look good, Feel good, Play good"
