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WORKOUT TIPS
Workout By Jill Coleman
This is a really great ME-style workout that can be done at any track/stadium. I have numerous fitness competitor clients incorporating this workout into their weekly routines to lean out their legs, build their glutes and burn fat like crazy.
Remember to rest when you need to. The name of the game is INTENSITY, not duration: this workout is the antithesis of pacing– this is not an endurance workout– it is rest-based: Push until you can’t, rest until you can! Good luck to you!!! Would love to hear from you!
45-minute Track and Stadium Workout
10 minute warm-up: 2 laps jogging, then high-knees, glute kicks, straight leg kicks, side lunges, walking lunges, etc.
Begin at the bottom of the steps at the stadium, and then do this circuit for 20 minutes total:
* Sprint up the stairs, 2 steps at a time
* At the top, do 10 fast squats, 10 pulsing squats, 10 squat jumps in succession
* Walking lunges along the top until you reach the top of the next aisle of stairs
* 10 squat thrusts
* Run down the 2nd aisle to the bottom
* Run over to the start position, and repeat cycle
(Hello, legs!!)
After finishing 20 minutes on the steps, walk a full lap around the track and begin sprints at the top of the straight-away closest to the stadium:
* Sprint 90 meters of the straight away as fast a possible (remember, a sprint is not a quick run—it is an all-out effort that should have you breathless and burning by the end)
* Walk the curve of the track as slow as you want, until you get to the top of the next straight-away
* Continue sprinting straight-aways and walking the curves until you complete 8 sprints total’
Cool-down
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For those of you that love to do sprint workouts on the track,
here are the distances for you so you know how far you are running:
1 lap = 400 meters = ¼ mile
[437.44 yards] [440 yards]
2 laps = 800 meters = ½ mile
3 laps = 1200 meters = ¾ mile
4 laps = 1600 meters = 1 mile*
5 laps = 2000 meters = 1-1/4 miles
6 laps = 2400 meters = 1-1/2 miles
7½ laps = 3000 meters = a race distance
8 laps = 3200 meters = 2 miles*
*[1 mile = 1609.3 meters, 2 miles = 3218.6 meters.
Add 2-3 seconds to your 1600m time to get the equivalent for one mile.]
* * * * * ** * * * *
100 meters = 1/4 lap (1 full curve or straight)
200 meters = 1/2 lap = 1/8 mile
300 meter s = 3/4 lap = don’t bother
600 meters = 1-1/2 laps = 3/8 mile
NUTRITION TIPS
If you're a competitor & LOVE peanut butter, check out Justin's Nut Butter (referral from Isaac Hinds). Justin's Nut Butter is based in Boulder, Colorado and has a variety of almond & peanut butter flavors in little squeeze packets. It's also organic! Under 3 oz. so should travel to competitions easily for ya.
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Sweet Tooth Satisfying Fudge!!
1 tbsp Coconut Oil (heat so it is in liquid form)
1 tsp cocoa
1 tsp almond butter
2 packets splenda
2 tsp ground flaxsee
Mix & Freeze & Enjoy!!
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Pumpkin Bread
Ingredients:
1 Tsp baking powder
7 egg whites
2tbs. sugar free fat free vanilla instant pudding mix
Half a can 15 oz.of pure pumkin or half a bannana
1/4 cup water
2 cap fulls of vanilla
1 tsp. pumpkin spice
1 tsp. cinnamon
2 tbs. fat free cottage cheese
1 cup baking splenda
1-2 scoops whey protein (vanilla)
1 cup quick old fashioned oats
Preheat oven to 350
Beat egg whites with blender until fluffy.Add pudding and beat for about 1 min.until mixture is creamy.Beat in half a can of pumpkin.Mix in water and remaining ingredients.Batter should be somewhat runny,If too thick you can add more water.Spray bread pan with pam and you may want to lightly flour pan so bread doesnt stick.Bake for approx 20-25 min.Until knife comes clean. Enjoy!!! Yummy!
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