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Fitness Tip#207 - September 18, 2012

Tuesday, September 18, 2012

How to Prepare for the Triathalon

Step 1
Research the exact requirements of the triathlon you will be entering, including length of each segment, terrain, previous times of competitors in your skill range, expected weather conditions, support offered and any special rules.

Step 2
Purchase or secure all of the equipment necessary for the triathlon, including bike, wetsuit, goggles, shoes, socks, shorts, shirts and helmet.

Step 3
Create a training plan that addresses each area of the event, and set up a schedule for training for each segment.

Step 4
Create a periodization plan that considers the number of weeks or months you have prior to your event.

Step 5
Practice making transitions between events.

Step 6
Create and follow a diet plan that decreases fat and increases calories, including lean protein, complex carbohydrates and water.

"BRING IT X's 2"
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P90X2 Measurment Results After 2 wks

Monday, September 17, 2012

(B)=Before...(A)=After...(D)
=Difference

2 Wk Measurements
(September 3, 2012 - September 17, 2012)
____________________________
Weight...(B)=165.6...(A)166.
2...
4...(D)= .6
Neck...(B)=15 1/2...(A)=15 1/2...(D)= 0
Chest...(B)=37 1/2...(A)=38...(D)= 1/2
Rt & Lt Arm (Flexed)...(B)=14...(A)=13 3/4...(D)= -1/4
Waist...(B)=33 1/4...(A)=33...(D)= - 1/4
Hips...(B)=36...(A)=35 3/4...(D)
= -1/2
Rt & Lt Thigh...(B)= 21...(A)=21...(D)= 0
Percentage Body Fat...(B)=15.38%...(A)=14.87%.
..(D)= - .51 %
Muscle Gain/Loss= - 1/4
Total Fat Gain/Loss= - 1 1/2
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Keep in mind that week 1, I didn't push very hard because it is a learning week. The 2nd week was still learning but I was able to push it. I pressed pause a LOT :) I still LOVE P90X2! At the rate I am going on losing body fat, I will probably be in low 13's by the end of the Phase 1.

"BRING IT X's 2"
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  Member Comments About This Blog Post:

NKOUAMI26 9/17/2012 9:53PM

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Fitness Tip#206 - September 17, 2012

Monday, September 17, 2012

This is in my next years bucket list. What's in yours?

How To Prepare For A Tough Mudder

1) Conquer the Pull-up
Upper body strength is crucial in Tough Mudder and many other obstacle races,

2) Lose Fat
Want to finish Tough Mudder quickly? Try dropping some of that extra weight you’re carrying around.

3) Increase Your Aerobic Capacity
Tough Mudder is known for its obstacles, but it’s mostly an aerobic fitness event.

4) Diversify Your Training
Between those three runs, you’ll want to perform two to three 30-minute, total-body resistance training sessions. These can include pull-ups, pushups, lunges, squats, mountain climbers, bodyweight rows, and dips as your main moves. As you get stronger, add weight to squats and lunges. Do three sets of eight to 12 reps per exercise.

5) Taper
Cutting back on your training (or “tapering”) just before an event is a proven strategy for endurance athletes, and the Tough Mudder is no exception.

6) Bring Friends
Tough Mudder encourages team participation and racing with friends can be a blast.

7) Carpe Diem
When race day arrives, make sure you arrive prepared. Go to bed early the night before, and register for an early start time.


"BRING IT X's 2"
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  Member Comments About This Blog Post:

LIV2RIDE 9/17/2012 8:35PM

    My sister has done several of these races. You might also want to brush up on your burpees. If you can't make it over an obstacle you get to do burpees and LOTS of them. LOL

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Fitness Tip#205 - September 14, 2012

Friday, September 14, 2012

Think positively

Think positively, negative feelings can set back your gains.

Have a great weekend Spark Friends!!

"BRING IT X's 2"
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Fitness Tip#204 - September 13, 2012

Thursday, September 13, 2012

Ward off stress

Take time to relax and reflect every day.

"BRING IT X's 2"
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