Shauna Brown's Blog

Jump Rope (100 Jumps) KB Clean & Press (10 each arm= 20T) Forward Lunge with KB pass under (10 each leg= 20 T) Renegade Rows (10 ea arm= 20 T) Low Windmill (10 ea arm= 20T) Push Ups w. KBs (10- add elevated leg or legs for added intensity) MB Slams (20 slams)

Adjust weight to your level. I used 2- 20 pound kettle bells, and 1- 15 pound medicine ball. Don’t forget to warm up by including movement oriented exercises aka trunk twists, arm swings, forward lunge with rotation, etc. Try a 5-minute warm up/5-minute cool down. Don’t forget stretching/foam rolling at the end :)

3 rounds- quick, challenging, and super effective! Go get it today!

A great lesson about hydration was brought to us by Roy Halladay yesterday during a ball game against Chicago. Hallady was pulled from the game due to dizziness and at one point vision disturbances. A textbook example of dehydration and heat related illness. Dehydration is an obvious imbalance between the amount of water entering your body is less than the amount exiting. Just in breathing we lose water, among obvious other contributor like sweating and elimination of waste. In heat related illness, the heat/humidity spike can cause dehydration if your fluid intake is not replaced from water loss due to sweat.

No matter your level of exercise, it is vital that you are drinking a substantial amount of fluids to replenish what is being lost during times of elevated humidity and temperatures.

DID YOU KNOW?

1. When your body becomes thirsty you are already dehydrated

2. Your heart rate will increase if the fluid in your intravascular space decreases. This is a result of your body maintaining cardiac output (the amount of blood pumped via your right & left ventricle per minute). Your body increases your heart rate and constrict blood vessels to increase blood pressure and blood flow to the body.

3. Sweating is a cooling mechanism but it isn’t until your sweat is evaporated that your body successfully cools itself.

4. Fruit/vegetables have water content. So eat up! You do not have to just drink water to hydrate yourself- a lot of your fluid intake is derived from what you eat.

5. Water replacement is critical to avoid dehydration. If you are unsure weigh yourself before/after an event. The National Strength & Conditioning Association recommends for every 1 pound of weight lost replace it by drinking 1 pint of water (or 1L of water per kilogram of body weight).

6. You lose electrolytes when you sweat- replenish them during exercise. Some of my favorite options are the traditional gatorade, coconut water, and for endurance (60+) events Clif Shot Blocks Organic Electrolyte Chews (strawberry is my favorite flavor)

**KEY REMINDERS TO REMEMBER WHEN TEMPERATURE RAISES: ** You must hydrate all the time. You cannot expect to drink large quantities of water right before any event and have adequate hydration levels. It is a safe bet to keep your body at a constant level of hydration (with adequate electrolyte levels aka potassium, chloride, and sodium). If you are preparing for an event or game, continuing to hydrate 2 hours prior with 1 pint (0.5L), NSCA recommendation.

There are so many water recommendations thrown at us from many directions. If you are drinking water (and other fluid sources-not including caffeinated/alcoholic beverages) consistently throughout the day and have a diet rich in vegetables and fruits, you are most likely well hydrated. But if your activity level is high- replacement of fluids lost is VITAL to prevent dehydration. Here are recommendations from NSCA.

General Female: 2.7L per day General Male: 3.7 per day Athletes: up to 3 to 4 gallons/day (11-15L/day)

Remember- train smart. Know the temperature and humidity changes. What you do before/during/after training has a direct affect on performance! No one wants to have to stop or be pulled from the game like Halladay because of dehydration.

Yes I said warm up. What movements do you partake in to prepare yourself for the work out? Countless times in talking with clients, I ask what they do for warm ups and their face turns blank. It is easy to unintentionally look past it, as you are already taking time out of your day to work out. Unfortunately, your body knows and reacts when it is denied an adequate warm up. There are numerous positive effects that warming up has on your body. I could bore you with an entire page of these physiological benefits. Just think of how you feel. You core body temperature increases, as does your blood flow and muscle temperature.If you want to produce force at higher rates, improve muscular strength, and see quicker reaction time. The anatomical/physiological reasoning behind these circles around the contraction/relaxation improvement of your antagonist and agonist muscles, oxygen delivery via the release by hemoglobin and myoglobin. For those who are not familiar, hemoglobin is the transporter of oxygen. an iron-protein molecule that is carried by the red blood cells and transports oxygen. And remember one of red blood cells functions functions is to facilitate carbon dioxide removal.

So make sure your warm up is specific to what your activity entails. For example, if you were to begin an upper body work out begin with a general (roughly) five minute slow activity. This could be jogging, skipping, biking, or using a row machine. After do more dynamic aka movement oriented exercises. For an upper body specific warm up, include arm swings, plank (and plank walks), torso rotational movements. Whereas if I were doing a lower body emphasis, I would include many of the exercises listed above, mixed in with lunges, squats, shuffles, plank walks, standing quad stretch, standing hip openers (aka table tops). There are so many different exercises- you are not limited.

Get active but don’t forget your warm-up!

I read this article from New York TImes on sugar and it brought up some very interesting points to consider.

http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=1&_r=2

(Source: )

As much as I reiterate that the main factor in eating healthy on a budget is preparation, Rachel Ray recently had some fantastic strategies. Take a look at Rachel Ray’s strategies that you can apply to your life today.

I have attached the videos so you can watch her and Dr. Oz explain her healthy eating strategies!

Health Eating on a Budget: Rachael Ray’s Budget Strategies

1. Freeze Fresh Produce

Rachel Ray recommended to Dr Oz to purchase produce that is on sale. The vegetable chosen was broccoli. Buy extra and blanch and make your own frozen vegetables. To blanch vegetables, drop them into a pot of boiling water for 30 seconds, and then into a bowl of ice water.

1. Buy The Whole Chicken

I’ve heard this strategy by numerous individuals. Rachel Ray recommends buying the whole chicken and poaching it. I always recommend to clients to choose one protein for a week, and become creative!

1. Food Fund

I thought this was an extremely creative idea for the lose change that seems to always accumulate around us. Ray places a mason jar on her counter and fills it wither change she accumulates. On her following grocery store run, she exchanges it at Coinstar and spends it on groceries.

Rachael Ray’s Grocery Store Strategies

1. Buy Bulk Foods

I personally haven’t bought this way, but I am definitely going to see the price difference. Both Ray and Dr Oz suggested buying your foods in bulk. You can buy everything from lentils to beans in bulk..worth a try next time you grocery shop

1. Unit Price

Ray mentioned buying everything at unit price, rather than shopping at the actual price. Look at the smaller number that is often in an orange or yellow square on the left, that is the unit price.

1. Loss Leaders

Rachael Ray said to pick up the circular and usually the front page contains the loss leaders, which are the things the store is giving away in order to get you into the store.

Check out the segment below: http://www.doctoroz.com/videos/rachael-ray-healthy-budget-pt-1 http://www.doctoroz.com/videos/rachael-ray-healthy-budget-pt-2 http://www.doctoroz.com/videos/rachael-ray-healthy-budget-pt-3

I was emailed this video and thought it was one worth sharing. On a daily basis most people don’t push their bodies to the max, rather we take for granted the tasks we are able to do. Today, watch this video and remember to take time out of your day to improve the functioning of your body. Probably the nicest way to say GET MOVING! Your muscles, joints, bones, blood and all the systems in your body thrive on it.

http://www.youtube.com/watch?v=Vo0Cazxj_yc

Estimating your distance, speed, heart rate, and calories has never been this easy. I received the Garmin Forerunner 405 a little over a year ago and have been in love with it every since. I use it all the time, whether on a brisk walk, a jog or training for my marathon…this device with improve your training tools. After each run it uploads my entire run to my computer, where I can look at my mileage, GPS Map, Caloric Expenditures, Heart Rate, and average pace. Below is a link to my run yesterday and to Garmin’s website with more information on the Forerunner 405. They also have attachements necessary to track your information for cycling and indoor training as well!

http://connect.garmin.com/activity/63817853?sms_ss=tumblr&at_xt=4d35dba57c4a615c%2C0

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” - Adidas

All my life I’ve taken on tasks that challenge me. Most tasks require a form of mental and/or physical strength. I believe, if you are mentally strong, there isn’t too much that you cannot do physically. It just comes down to how you train. This brings me to my newest challenge, running the Long Island Marathon on May 1st! Every person (outside the fitness field) have looked at me and said why? Why would you ever do such a thing? But that is where my “why not” comes into play. From a very early age I have used this mentality in all aspects of my life. When someone thinks something is impossible, I am determined to prove them wrong. I chose to live a proactive life where nothing, and I mean NOTHING is impossible. Obviously there are things in life no one will ever accomplish but the majority are just handed that adjective because people cannot wrap their heads around it. I realized coming into 2011 that I wanted to run a marathon because it is something I have always wanted to finish but have constantly put on the back burner.

This year I challenge you to look at your bucket list. Is there something that you have always wanted to do but felt like you would fail? Excuses only hold you back. I believe it is when you are most uncomfortable and question your own abilities that personal growth happens. Pin point a goal that you have always wanted to attain but have been to afraid to accomplish.

New year. Fresh start. No more excuses.

Have you always dreamed about running a half marathon but never thought you could? Below is a training program I have put together for past individuals looking to complete 13.1 miles! If you are not running on a regular basis aka 2-4 times a week, I would recommend starting at the very beginning and following the 18 week schedule. The idea is to slowly build your cardiovascular endurance and allow your body to handle the distance. One of the most important factors of a strong running program is incorporating combination training days or cross-training days. This is adding additional anaerobic training aka strength training.

Week 1: M: OFF; Tu: Run 3 min/Walk 2 (30 minutes); Wed: OFF; Thur: Run 3 min/ Walk 2 (30 min); Fri: OFF; Sat: XT 30 min; Sun: Run 3 min/ Walk 2 (30 min)

Week 2: M: OFF; Tue: Run 4/ Walk 2 (30 minutes); Wed: OFF; Thur: Run 4/ Walk 2 (30 minutes); Fri: OFF; Sat: XT: 35 minutes; Sun: Run 4 minutes/ Walk 2 minutes (30 minutes)

Week 3: M: OFF; Tue: Run 5/ Walk 2 (30 minutes); Wed: OFF; Thur: Run 5/ Walk 2 (30 minutes); Fri: OFF; Sat: XT 45 minutes; Sun: Run 5/ Walk 2 minutes (30 minutes)

Week 4: Mon: OFF; Tue: Run 6/ Walk 2 (30 minutes); Wed: OFF; Thurs: Run 6 minutes/ Walk 2 (30 minutes); Fri: OFF; Sat: XT 45 minutes; Sun: Run 6/Walk 2 (30 minutes);

Week 5: Mon: OFF; Tue: Run 7/ Walk 2 (35 minutes); Wed: OFF; Thurs: Run 7/ Walk 2; Fri: OFF; Sat: XT 45 minutes; Sun: Run 7/Walk 2 (35 minutes)

Week 6: Mon: OFF; Tue: Run 8/ Walk 2 (35 minutes); Wed: OFF; Thurs: Run 8/ Walk 2; Fri: OFF; Sat: XT 45 minutes); Sun: Run 8/ Walk 2 (35 minutes)

Week 7: Mon: OFF; Tue: Run 9/Walk 2 (35 minutes); Wed: OFF; Thurs: Run 9/Walk 2 (Run 35 minutes); Fri: OFF; Sat: XT 45 minutes; Sun: Run 9/Walk 2 (35 minutes)

Week 8: Mon: OFF; Tue: Run 10/Walk 2 (35 minutes); Wed: OFF; Thurs: Run 10/Walk 2 (35 minutes); Fri: OFF; Sat: XT 45 minutes; Sun: Run 10/Walk 2 (35 minutes)

Week 9: Mon: OFF; Tue: Run 11/Walk 2 (35/45 minutes); Wed: OFF; Thurs: Run 11/Walk 2 (35/45 minutes); Fri: OFF; Sat: XT 50 minutes); Sun: Run 11/Walk 2 (35/45 minutes)

Week 10: Mon: OFF; Tue: Run 12/ Walk 1 (35/45 minutes); Wed: OFF; Thur: Run 12/Walk 1 (35/45 minutes); Wed: OFF; Thur: Run 12/Walk 1 (35/45 minutes); Fri: OFF; Sat: XT 45 minutes; Sun: Run 12/Walk 1 (35/45 minutes)

Week 11: Mon: OFF; Tue: Run 35/45 minutes); Wed: OFF; Thur: Run 35/45 minutes; Fri: OFF; Sat: XT 45 minutes; Sun: Run 35/45 minutes

Week 12: Mon: OFF; Tue: Run 40/45 minutes; Wed: OFF; Thur: Run 40/45 minutes; Fri: OFF; Sat: 45 minutes; Sun Run 40/45 minutes

Week 13: Mon: OFF; Tue: Run 35/45 minutes/ WT; Wed: OFF; Thur: Run 35/45 minutes; Thur: Run 30/45 minutes/WT; Fri: OFF; Sat: XT 45 minutes; Sun: Run 30/45 minutes

Week 14: Mon: OFF; Tue: Run 35/45—WT; Wed; OFF; Thur: Run 35/45; Fri: OFF; Sat: XT 45; Sun: Run 30/45

Week 15: Mon: XT 45; Tue: Run 30/45; Wed: OFF; Thur: Run: 30/45; Fri: OFF; Sat: XT 45; Sun: Run 30/45

Week 16: Mon: OFF; Tue: Run 30/45; Wed: XT 45; Thur: OFF: Fri: Run 30/45; Sat: OFF; Sun: Run 45

Week 17: Mon: Run 30/45; Tue: OFF; Wed: XT 45; Thur: Run 30/45; Fri: OFF; Sat: XT 45 min; Sun: Run 30/45

Week 18: Mon: OFF; Tue: Run 30/45; Wed: XT 45; Thur: Run 30/45; Fri: OFF; Sat: XT: 45 minutes; Sun: Run 30/45

10 WEEK HALF-MARATHON PLAN:

**Week 1: M- OFF I Tu- 1.5 I W- 30 min XT I Th- 1.5 I F- OFF I Sat- 30 min XT I Sun 3

Week 2: M - OFF | Tu - 2 | W - 30 min XT | Th - 2| F- OFF | Sat - 30 min XT | Sun - 4 |

Week 3: M - OFF | Tu - 2.5 | W - 30 min XT | Th - 2.5 | F - OFF | Sat - 35 min XT | Sun - 5 |

Week 4: M - OFF | Tu - 3 | W - 30 min XT | Th - 3 | F - OFF | Sat - 40 min XT| Sun - 6 |

Week 5: M - OFF | Tu - 3.5 | W - 30 min XT | Th - 3.5 | F - OFF | Sat - 45 min XT | Sun - 7 |

Week 6: M - OFF | Tu - 4 | W - 30 min XT | Th - 4 | F - OFF | Sat - 45-50 XT | Sun - 8 |

Week 7: M - OFF | Tu - 4.5 | W - 30-min XT | Th - 4.5 | F - OFF | Sat - 45 min XT | Sun - 9 |

Week 8: M - OFF | Tu - 5 | W - 30 min XT | Th - 5 miles | F- OFF | Sat- 45 min XT | Sun - 9

Week 9: M - OFF | Tu - 5 | W - 30 min XT | Th - 5 | F - OFF | Sat - 10 I Sun - OFF/Stretch

Week 10: M - 2 | Tu - OFF | W - 2 | Th - OFF | F - O | Sat (6/28) - RACE DAY | Sun - 8 |

XT: Cross-training WT: Weight Training