Tag: exercise

What Did We Learn This Month? Oxygen Magazine is Back! @OxygenMagazine

What Did We Learn This Month?

 Oxygen: November 2013

Felicia Romero photographed by Stewart Volland
Felicia Romero photographed by Stewart Volland

It’s back!!! One of my favorite magazines in the world is on newsstands again and I could not be happier so let’s get back to recapping!

 

What Do We Learn This Month in Oxygen?

“Fresh Start”

The November cover star is Felicia Romero (above) who plans to return to figure competing while also continuing her work with the “Fun Fit” workout group for kids in her native Arizona.

 

 “Go the Distance”

So have you been watching your runner friends compete in marathons and think to youself “hmmm—maybe I should give it a go?” Well Oxygen has a 12-Week Half Marathon training plan to help you get inspired for the 2014 season.

 

12 week Half Marathon training 001

“Bring Up the Burn”

Lori Harder’s butt-kicking workout is getting me inspired this month!

 

Felicia Romero 001

“One Workout Two Ways”

Badass trainer Rita Catolino shows how to use more muscle groups during strenuous workouts to make them even more effective in less time.

Inside workout 001

 

“Stair Sprints”

Try out this drill at your local track, park or stadium to get your cardio and body conditioning in while we can all still enjoy the great outdoors. (Winter is just around the corner, people!)

Stairs Sprints 001

 

And now the rest of this issue of Oxygen:

  • “Cause for Celebration” My personal hero, Tosca Reno writes a “welcome back” essay and promises Oxygen will work hard to continue helping fit women of all ages “stay young, purposeful, inspired and driven.” Yay!
  • “Macro Management” If you are looking to calculate your protein, carb and fats and need help with the “right combo of nutrients” then be sure to check out this article.
  • “The Easiest Gluten-Free Meals Ever” Yes, please!
  • “The Silver Linings Playbook” Olympic rower and silver medalist Rachelle Viinberg talks about overcoming injuries plus she explains the difference between training for a sporting event and training for a photo shoot.

Overall Grade:

A So damn happy to have you back Oxygen! You have been missed!

You can follow Oxygen magazine at www.Oxygenmag.com

Until next time…

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Playlist: Whole Lotta Love 50-Minute Playlist #sweatpink

BROOKLYN FIT CHICK’S PLAYLIST

“Whole Lotta Love” (50-minute Ride)

 Later Days

Hey there! Hi there! How there!

Are you ready to rock? Do you need some power music to crank up your enthusiasm? Well then today’s list is for you. If nothing else, take the first track listed below and crank it up to 11 and go kick some ass out there!

 

  • Whole Lotta Love: Led Zeppelin

This is one of those songs that whenever I start a class with it more than one person will shout out “yes!” The mighty Zep will get your butt in gear.

 

  • Leopard Print Pill-Box Hot: Beck

Beck redid a Bob Dylan for a charity album and managed to make it even better than the original.

  • Radio Song: R.E.M.

OMG—I miss this band!

 

  • Can You Read My Mind: The Killers

My absolute favorite song from The Killers—it put me in the best mood whenever I hear it.

 

  • Bit by Bit: Mother Mother

Once again I am falling in love with an Indie Canadian rock band. This song kills when played at full volume!

 

  • Diamonds : Rhianna

“Shine bright like a diamond!”

 

  • Paralyzer: Finger Eleven

Do you know the origin of the band name (giggling like a 12 year-old right now…)

 

  • Came Bach Haunted: Nine Inch Nails

One of the best bands I have ever seen live—ever!

 

  • Empire State of Mind: Jay-Z & Alicia Keys

Yes!

 

  • Ragdoll: Aerosmith

I think this is my favorite of the late 80s Aerosmith (hated the power ballads!)

 

  • Bohemian Like You: The Dandy Warhols

If you are not familiar with this band check out the 2004 film Dig—one of the best music documentaries I have ever seen.

 

  • Rock Steady: Frank Turner

One of my students recently asked “who is Aretha Franklin?” I made them download this song first.

 

  • Year of the Cat: Al Stewart

I love the light piano music in the beginning the then the build to big guitars.

 

That’s all I have today folks. Let me know about some of your favorite songs. I am always looking for good tunes.

 

Until next time…

 

Ox Ox,

BFC

Brooklyn Fit Chick

Follow me on Twitter: “BrooklynFitChik” (note the spelling!)

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Training Tips from Jennifer Van Allen of @RunnersWorld (Part 2) #runchat #sweatybetties

Brooklyn Fit Chick Special Interview!

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

 

Runner's World August 2013
Runner’s World August 2013

Hey Gang!

Today I am featuring the second part of my interview with Jennifer Van Allen (Special Projects Editor) of Runner’s World where she talks about her favorite training tips for runners. Please know that you should plan to run frequently for at least a year before planning your first marathon.

Enjoy!

Jennifer Van Allen/Runner’s World

Jennifer Van Allen/Special Projects Editor of Runner's World
Jennifer Van Allen/Special Projects Editor of Runner’s World

 

Completing a marathon is an amazing, life-changing experience. Covering 26.2 miles (a distance most people hate to even drive!) on foot helps you discover just how strong you are, how much more powerful you are than you could have ever possibly imagined. And once you make those discoveries on the road, that new sense of power, and self-confidence spills over into other corners of your life – your friendships, your career, your love life, etc.   Every finish line is just the start of a whole new adventure.

However, we typically recommend that you have at least one year of experience running regularly (3 to 5 times per week), then follow at least a 16-week training program to prepare for the event. (Runner’s World offers over a dozen marathon training plans, for people of all abilities and level of fitness at runnersworld.com/trainingplans.com)

We also offer the Runner’s World Challenge, an online coaching service for folks training for marathons and half-marathons. http://www.runnersworld.com/challenge

For half-marathons, it’s best if you have at least six months to a year of experience running regularly, and follow a 10 to 14-week training program. (RW has over a dozen of those plans too at runners world.com/trainingplans).

Why bother with a training plan?

A plan helps you gradually build up the fitness you need to cover 13.1 or 26.2 miles feeling strong without getting hurt. One of the biggest challenges of training for a long-distance race is getting to the starting line injury free. Many runners run too many miles too fast, before their bodies are ready, or without giving them enough opportunity to recover, and they develop overuse injuries, like shin splints, IT band syndrome, plantar fasciitis, runner’s knee, etc. That’s because the musculoskeletal system (bones, ligaments, joints) take much longer to adapt to running than the cardiovascular system (the heart and the lungs.)

So, with a training plan you gradually build your mileage, starting with 20 to 30 miles per week with a 10-mile long run, and peaking with a 50 to 60-mile week with a 20-mile long run. Most plans also have a built in taper, a period of reduced mileage in the weeks before the race, to give your body a chance to recover from the work it’s endured, and rest up for the race effort ahead. Most importantly, the plan will feature longer two to three-hour runs to prepare your feet, lungs, legs, heart, and head for the challenge of covering the race distance.

Those long runs are “race rehearsals,” so in addition to getting accustomed to spending hours on your feet, as you’ll have to do on race day, you’ll also get an opportunity to try out different type of gear, shoes, apparel, and fueling. There are so many different products on the market. There’s no one product that’s best for everyone. So you have to find out what product is best for you.

One of the key aspects of training is learning how to eat on the run. When you’re on the road for more than 75 minutes at a time, you’ll need to refuel with 30 to 60 grams of carbs/hour on the road. This helps keep your energy levels stable all the way to the finish, so you avoid hitting the fabled “wall.” Many people use products like energy gels, sports drinks, chews, and even real food to do this. It’s important to start regularly fueling about 30 minutes into the long run or race, and keep refueling at regular intervals all the way to the finish. If you wait until you’re tired or hungry, it’s too tough to catch up.

A lot of the race day advice boils down to “do what’s worked for you during training.” Each person is different in terms of the types of foods they can tolerate while they’re on the road. So it takes time to test out different products to figure out what works for you.

Thank you again Jennifer!!!!

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Interview with Jennifer Van Allen of Runner’s World @runnersworld #runchat #sweatybetties

Brooklyn Fit Chick Special Interview

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

Runner's World August 2013
Runner’s World August 2013

Hey Gang!

I am planning on walking either my first marathon or half-marathon this coming Saturday with Walk the Walk NYC and decided that I needed the best of the best to advise me on how to train and what to expect for my big first—whatever it turns out to be. (Check out my latest Vlog where I go into my dilemma in more detail.)

So the good people at Runner’s World offered me a chance to interview their Special Projects Editor, Jennifer Van Allen who in turn gave me so much great information that I am posting this in two parts. Wee!

Today Jennifer advises gives us her best tips for handling your first marathon and half-marathon. Tomorrow will feature her advice for proper training techniques. Enjoy and happy running (or walking!)

 

Jennifer Van Allen/Special Projects Editor of Runner's World
Jennifer Van Allen/Special Projects Editor of Runner’s World

RUNNER’S WORLD TIPS FOR MARATHONS & HALF-MARATHONS

Even for seasoned racers, the days before a marathon or half-marathon can be stressful. With all the hope and hard work that you invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line.

THE DAYS BEFORE THE RACE

Don’t do anything new. Race day isn’t the time to try new shoes, new food or drinks, gear, or anything else you  haven’t used on several training runs. Stick with the routine that works for you.

Don’t overdo the expo. Pick up your race number, but give yourself a time limit and stick to it. Get off your feet and relax before the race.

Graze, don’t chow down. Rather than devouring a gigantic bowl of pasta the night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

Put your hands on your bib and chip. The night before the race, put your chip on your shoes, and fasten your bib on to your clothes. Those are two supplies you must have at the starting line. Don’t show up without them!

RACE DAY

Don’t overdress. It will probably be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, bring clothes that you can throw off after the first few miles.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong.

Fix it sooner, not later. If your shoelace is getting untied, or you start to chafe early in the race, take care of it before it becomes really painful later in the race.

Line up early. You don’t want to be rushing to the starting line, so don’t wait for the last call to get there.

Start slow, and stay even. Run the first 2 to 3 miles 10 to 15 seconds slower than goal pace, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the last few miles.

AFTER THE RACE

Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state.

Refuel. Within 30 minutes of finishing, refuel with carbs and sources of lean protein. If you can’t eat post-race, pack a recovery drink in your gear bag. Within a few hours try to eat a regular healthy meal with carbs and protein.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will keep you cold.

The next day, get going. As sore as you might feel the day after the marathon, it’s important to do some sort of nonimpact activity like swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.

 

That’s all for today! Be sure to come back tomorrow for the rest of Jennifer’s advice for training. (Thanks Jennifer!)

 

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick “Ventura Highway” Playlist featuring Robin Thicke, Jake Bugg, Jamie N Commons and Bowie!

BROOKLYN FIT CHICK’S WORKOUT PLAYLIST

“Ventura Highway”

50-Minute Intervals Ride

 

Bowie
Bowie

Hey there! Hi there! Ho there!

Recently I found a playlist a colleague of mine left behind at the gym and found a plethora of new tunes that I needed to check out right away.

Sooooo—today’s list is a 50-minute interval ride with more flat roads at high speeds than heavy resistance climbing. It starts off with a remix of a mellow 70s songs that I love to death and finishes with a favorite “Babooey” tune. So let’s get to it!!

  • Ventura Highway(Deepsky’s Blizzard Remix): America

This song is a new favorite discovery for me. It’s just so light and sweet and makes me want to wear a poncho and sit by a campfire.

 

 

  • Rumble and Sway: Jamie N Commons

“Don’t you give me no truth I want all of your lies—whoo hoo!” (Tell me this doesn’t make your butt wiggle a bit!)

 

  • Short Skirt/Long Jacket: Cake

The video for this one always makes me smile.

 

 

  • Once in a Lifetime: Talking Heads

I usually play the live version because it rocks too freaking hard!

 

 

  • I Am One: The Smashing Pumpkins

Back in the day I would play this song at full volume tearing down the California highway. (Good times…)

 

  • Blurred Lines: Robin Thicke

Here comes the dirty video!!!

 

  • Lightning Bolt:  Jake Bugg

No this is not Bob Dylan but rather a teenager from England–really!

 

 

  • Just Like a Pill: P!nk

Love, love, love this song to death.

 

 

  • Heroes: David Bowie

The second climb of the ride is a long, windy one and features this tune by one of my favorite artists of all time.

 

 

  • Snow (Hey Oh): Red Hot Chili Peppers

I know all of their songs sound the same but they also all sound good IMHO.

 

 

  • My Songs Know What You Did in the Dark: Fall Out Boy

This has to be my favorite tune of the summer of 2013.

 

 

  • Helen Wheels: Paul McCartney & Wings

My favorite Beatle performs this (one more before we cool down) ditty. (Seriously, how cute is he?)

 

 

  • Baker Street: Gerry Rafferty

Okay Howard Stern fans—when you hear the sax sing “Ba Ba Ba ba booooooooey!”

 

So what do you think of my list? Remember to send me your favorite tunes in the comments below.

 

Until next time…

 

Ox Ox,

Brooklyn Fit Chick

Follow Me On Twitter: @BrooklynFitChik (note the spelling!)

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Brooklyn Fit Chick Playlist “I’m Alive (Life Sounds Like)” with Michael Franti, Metric, Imagine Dragons, Maroon 5 & More

BROOKLYN FIT CHICK’S WORKOUT PLAYLIST

“I’m Alive (Life Sounds Like)” Playlist

50-Minute Intervals Ride

 

Michael Franti
Michael Franti

Hey there! Hi there! Ho there!

I have been looking for new tunes to try out in my classes and am rather happy with this playlist which mixes some newer releases with a couple of classics.

This is a 50-minute interval ride with several quick segments that will give a nice fat burn. Enjoy!

  • I’m Alive (Life Sounds Like): Michael Franti

I am calling this the song of summer for 2013. How much more joyful can a tune be, people?!

  • Mrs. Robinson: The Lemonheads

The lead singer (Evan Dando) was considered a big heartthrob in the 90s. (Oh the 90s—how I miss you!)

  • I Want To Take You Higher: Sly & the Family Stone

Sly Stone is famous for being something of a kook but his music totally kicks ass so who cares? (This particular clip is pretty damn amazing!)

  • Synthetica: Metric

I have been featuring them for weeks and for damn good reason—they write killer songs!

  • Radioactive: Imagine Dragons

There are only two climbs in this set and this is what we play for the first one.

  • Let Me Entertain You: Robbie Williams

OMG—I had the biggest crush ever on this guy. Swoon!

  • Wakeup Call:  Maroon 5

This is my favorite song of theirs.

  • Blister in the Sun: Violent Femmes

I have my classes do some quick “out of the saddle” runs with this one.

  • You Get What You Give: New Radicals

This is just about one of my favorite songs of all time and think it is perfect for this time of year—with graduations coming up and all. (The second “climb” song by the way.)

  • Everlong: Foo Fighters

The fighters of foo are perfect for any spin class really.

  • Please Don’t Leave Me: Pink

This is the sweetest & saddest love song that is set to the happiest beat–ever. I had a student leave my room in tears recently because of the lyrics! True story.

  • City of Blinding Lights: U2

We do some long out of the saddle runs with this song and I think it is one the best U2 have written .

  • Take a Picture: Filter

The singer, Richard Patrick (whom I have a big crush on,) wrote this after getting in trouble for being drunk and naked on a plane. It was just before 9/11 so people used to have more fun in the skies!

So what do you think of my list? Remember to send me your favorite tunes in the comments below.

Until next time…

Ox Ox,

Brooklyn Fit Chick

Follow Me On Twitter: @BrooklynFitChik (note the spelling!)

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What Did We Learn This Month? @OxygenMagazine @Amandalatona on the Cover!! #fitbloggin

What Did We Learn This Month?

 Oxygen: May 2013

Amanda Latona photographed by Paul Buceta
Amanda Latona photographed by Paul Buceta

What Do We Learn This Month in Oxygen?

“Fresh Starts”

The May cover star IIFBB Bikini Pro Amanda Latona) has come a looong way from her “pop princess” roots (she used to sing with Britney Spears!) The booty-blessed fitness star trains hard for every single competition and has won seven titles since 2010.

Included in this issue of Oxygen is Amanda’s own glutes workout that will get your high and tight y’all!

Amanda Lattona 001
“Your Secret Weapon”

How much do I love my foam roller? Well—I certainly don’t LOVE it but damn it is a lifesaver. In case you are wondering how to use them—check out this spread.

Foam Roller 001

 

“Master Your Breath”

I have a deviated septum which inhibits my breathing power at times so I am always looking to find ways to increase my lung power. This article is a big help!

Master Your Breath 001

“One Dumbbell, No Waiting!”

You can a mighty great workout in with just one heavy weight. Check out some of these moves!

One dumbell 001

“Get OMG Abs!”

I plan in stealing some of these ideas for my core class this week…

abs 001

“Celebrate Your Sweet Life”

If you are looking for a healthy, sweet treat to enjoy try this recipe for Mini Red Velvet Cupcakes—yum!

Sweet Life 001

And now the rest of this issue of Oxygen:

  • “Growing Stronger” My personal hero, Tosca Reno, talks about the early days of Oxygen and how her column got started. (You must follow Tosca on Instagram! Her handle is @toscareno.)
  • “Shred & Shed” Excellent workout here from trainer Tommy Europe (how much do you love that name?) and model Vanessa Pipoli.

Overall Grade:

A- There are so many great workouts in this magazine and women who have MUSCLES and look STRONG! Love this magazine!

You can follow Oxygen magazine at www.Oxygenmag.com

Ox ox,

Brooklyn Fit Chick

(BFC)

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