Workout of the Week: New Exercise Challenge!

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This week's challenge will be to run 3 consecutive miles by the end of the week! Start off with a 1 mile run today and increase your distance by a half mile every time you step on to the treadmill. By no time you'll be up there running 5Ks with our Arena Fitness Adventure Race Team!!! Don't doubt yourself and set small achievable goals. When's the last time you have done something for the first time in your life?

BE A PART OF YOUR OWN SUCCESS STORY...

5 Successful Fitness Traits

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Today's blog comes from the last chapter of Eric Cressey's book Show and Go: High Performance Training to Look, Feel, and Move Better. The book's on sale right now, and Cressey, in addition to being a prolific writer, runs an awesome website and performance company. He often works with athletes, so you could say he knows a thing or two about what makes someone successful. He's not just for the hardcore, though. If you're interested in learning more, pick up a copy of his book or sign up for his newsletter, which contains daily information about proper technique, tips for success, and even nutritional guidelines.

Here, Cressey focuses on weight lifters, but the tips are still relevant for our weekend warriors and Spartan Class crushers at Arena Fitness.  

Consistency – Their outstanding results are never about just a 16-week program, finding a magic pill, or taking shortcuts.  They don’t skip out on 2-3 months here and there because work gets busy.  They never let minor aches and pains sidetrack them because they find ways to train around these issues and rehabilitate them in the process.  They can’t fathom taking 19 weeks to complete a 16-week program.  Training is an integral part of their lives, so they do it with more consistency than their less-accomplished peers.  In the grand scheme of things, the programming, technique, and training environment are important – but just showing up is the single-most important thing.

Focus – When it’s time to train, the cell phone goes off.  There’s no talking about the boozing that went on at the bars the weekend before, or complaining about problems with the new girlfriend.  When these successful trainees are in the gym, they are there for one reason: to lift heavy stuff and get better.

Training Partners/Environment – Successful individuals realize that they’ll never be as well off alone as they will be with the help of the individuals around them, so they surround themselves with the right people.  The end result is constant, detailed feedback; handoffs and spots whenever they’re needed; accountability to ensure the aforementioned consistency; and camaraderie that improves results exponentially.

Realistic Expectations – My best deadlift is 660 pounds, but to be honest, on about 363 days of the year, I don’t think I could come within 20 pounds of it.  It just isn’t possible to be at your best for every training session – and it gets even harder to be close to that “peak” feeling as you get more experienced and accomplished.  Push too hard when you aren’t feeling it, and you’ll set yourself back.  The most accomplished powerlifters, bodybuilders, and strength sport athletes out there know when to push and when to hold back to take deloading periods; they have realistic expectations of themselves and listen to their bodies.

Insatiable Desire to Improve – Some of the best athletes I’ve ever met and worked with have also been the most inquisitive and open-minded to suggestions.  They are constantly looking for new ways to improve, and appreciate that the field of strength and conditioning is a very dynamic one in which new research emerges almost daily.  They recognize that there is more than one way to skin a cat, so they borrow bits and pieces from many different philosophies to find what works best for them.

Food For Fitness: Banana Oatmeal Smoothie

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When you push your body to the limit, you must fuel it for success.  This Banana Oatmeal Smoothie is packed with protein and healthy carbohydrates that will keep you running with ease this Saturday when the Arena Fitness family runs for the kids. This is a great quick fix for breakfast, too! 

Banana Oatmeal Smoothie

Ingredients:

• 2   whole Bananas (best with brown flecks on peel)

• 2   cups Ice

• 1/3   cup Yogurt - preferably Greek yogurt flavored with honey

• 1/2   cup Cooked oatmeal

• 1/3   cup Almonds

Method:

Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.

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Workout of the Week: 5K Prep

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With our Run for Kids Race coming up this week I'm reminded of all the tough training everyone has gone through in order to prepare. This is an old workout of the week that we use here at Arena Fitness to prepare people for Mud Runs.

Try putting this workout into your weekly routine. Start with 8 minute miles and try to go faster each time you run. Have fun and join us soon for a run! Stop missing out on all of the fun. 

1 mile run

50 Push Ups

1 mile run

50 Burpees

1 mile run 

50 Lunges (each side)

Cool down with 200 reps of your favorite ab and core exercises. Remember to stretch for 5-10 minutes after every workout. Train hard but always train smart!  

Be a part of your own success story...

Three Quick Fitness Tips to Eating Healthy at Home

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When it comes to this whole weight loss thing, your diet is extremely important. 

Let me repeat that: When it comes to this whole weight loss thing, your diet is extremely important. 

I know several people who want to lose weight and decide they're going to try Insanity or P90x or start going to the gym five days a week, and end up disappointed because the number on the scale hasn't moved (not that the number is the be-all, end-all indicator, but that's a different post for a different time). Upon closer inspection, I learn that their diet hasn't changed much, if at all. And the diet is the real culprit behind any sabotage of your workout routine. 

The first thing to note - and this is so much of a gimme that it's not really a tip - is that you should be cooking for yourself. It's really hard to control how much oil or butter or whatever a restaurant is using to cook your meal. Unless you have the willpower of a monk (or are eating half-poritions of relatively healthy salads with dressing on the side every time), the portions are likely going to be wayyyyy more than a single-serving. So your first step is to take it home and start in your own kitchen. 

Eat real food. Eating clean is all about eating real food. I haven't done any scientific studies or read any of them, but I am convinced part of the reason the Paleo diet is so successful is that it forces you to eat real food (I disagree on some of the parts about grains and don't get me started on the authenticity). If you eat real food that you enjoy - not just grapefruits - you're more likely to stick with healthier eating. If you can make a meal that's out of things that come out of the ground, or don't use foods that contain chemicals that make organic chemistry a prereq for reading an ingredient label, then you're on the right track. This doesn't mean that you only have to eat salad, obviously. You can make a meal that doesn't look, sound, or taste like health food by using real ingredients. Now, isn't that better?

Plan ahead. This tip knocks out two concerns. First of all, if you're busy, any ideas and hopes and dreams go right out the window. You forgot to pack food because you ran out the door. You decide that you'll just grab something on the way home. Hours later, you're about to eat your steering wheel or punch out the next driver who looks at you funny because you're so hungry. We actually call this "hangry" in my household, and yes, I am describing this from personal experience. But your decisions made while hangry are not necessarily going to be healthy ones - by the time you get to a place that serves food, it's probably going to be a fast-food place. And it's probably going to be something that serves up 1200 calories instead of 400. 

So what do you do? Plan ahead. This means that you plan out what you're eating for the week, or the next few days if you find a week too intimidating. If I make a big dinner, I can have the leftovers for lunch, saving my steering wheel from teeth marks. It also means that I don't go out to Trader Joe's and buy a ton of produce that will go bad in my fridge because I've been too busy to actually do anything with it. Planning helps keep you from making bad decisions while in the grocery store and helps you stay on track with your eating throughout the week.

Trick your eyes. I have these big, giant plates at home. Whenever I use them, I feel compelled to cover it in food. This works if I have a salad with my meal, because then I've just upped my veggie intake considerably. But if I'm not eating a salad, I'll fill it up with a bunch more food. I know this sounds crazy, but a covered plate makes me feel good, and I discovered that I'm much more likely to eat less if I put my meal on a smaller plate. If you look down at your meal and think it looks measly in comparision to your appetite, you are way more likely to overeat. And it turns out I'm backed up by science on this one.  Score one for me! Anyway, if you put your meal into a bowl or a smaller plate, you'll feel fuller and happier than if you place a reasonable portion size on a regular plate. 

Food For Fitness: 50 Awesome Flavored Water Ideas!

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Reblogged from 52 Kitchen Adventures

As someone who constantly carries around a water bottle, I am on board with this campaign and immediately pledged to drink water instead of sugary drinks for the next 30 days. I know that for most other people, this would be a tough challenge. Many people drink soda everyday, or don’t think twice about picking up a Red Bull or a mocha. It’s shocking how much sugar is in pretty much any drink you can get at Starbucks. I don’t want to spoil your annual pumpkin spice latte, but seriously check it out and think about making it homemade or opting for water instead.

I came across this eye-opening photo online. I think it’s particularly important to watch what our children are drinking and eating. Do they need all that sugar in sweetened chocolate milk or soda? Instead, let’s encourage them to have water.

I know, I know. Water is boring. I hear people say that all the time. Well, not anymore! You can add tons of different fruits, veggies, and herbs to make water taste better. Fill up a pitcher, toss in some combination from below, and let it sit in the fridge for a few hours (the longer you let it steep, the more flavor you’ll get, but you can also enjoy it immediately).

Without further ado, 50 awesome flavored water ideas. I hope this gets you thinking outside the box and trying out more water. Try a 30 day challenge where you switch your non-water drinks for water!

1. Watermelon
2. Cucumber
3. Lemon
4. Cantaloupe
5. Orange
6. Cherries
7. Lime
8. Grapefruit
9. Basil
10. Mint
11. Grapes
12. Blood orange
13. Rosemary
14. Lavender
15. Strawberries
16. Blackberries
17. Raspberries
18. Pineapple
19. Kiwi
20. Papaya
21. Honeydew melon
22. Fresh ginger root
23. Mango                                                                                                                                       And don’t forget fun combinations of the ingredients above! Get creative and combine them so it never gets dull. The possibilities are endless but here are some of my favorites:
24. Watermelon and mint (pictured above)
25. Cucumber and mint
26. Lemon and mint
27. Cherry and lime
28. Watermelon and cucumber
29. Ginger and lemon
30. Orange and pineapple
31. Lemon and lavender
32. Lime and mint
33. Cucumber and lime
34. Lemon and basil
35. Strawberry and mint
36. Blackberry and ginger
37. Lemon and blueberry
38. Thyme and blackberries
39. Cucumber and rosemary
40. Cantaloupe and watermelon
41. Cucumber, lemon, and mint
42. Lemon and lime
43. Strawberry and basil
44. Cranberry juice and lemon (use a capful of unsweetened cranberry juice)
45. Ginger and lime
46. Pineapple and mango
47. Strawberries and lime
48. Orange, lime, and lemon
49. Lemon and a pinch of cayenne
50. Papaya and mango

For the herbs, crush or chop them up to get the best flavor. Similarly, squeeze citrus wedges, slice or cube melons, and crush berries.  Nancy Creative has some more great tips and recipes for flavored waters.

Workout of the Week: You're Not Going To Quit

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Run 3 miles or a 5k, either on a treadmill or outside.

Four Rounds of "You're Not Going To Quit"

30 Burpees

30 Squats

30 Push Ups

30 Lunges

1 Minute Plank

Cool down with 10 minutes of your favorite stretches and pat yourself on the back for not quitting. We have all worked out before and heard that little voice in our head telling us to stop during our personal training sessions or group fitness classes. Not today! Pushing through and getting it done is what it takes to get results. I can't tell you it gets easier or that the voice will ever go away but what I can tell you is that you will get stronger with every workout completed. That little voice telling you to stop doesn't have a chance! Great job!

Fitness Tips For Running

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I found this handy dandy infographic while boppin' around Greatist, which is an awesome website if you haven't stumbled upon it already. Though the infographic is for running - specifically running your best Half-Marathon Ever! - you can take most of these tips and apply them to your adventure course racing, Spartan Core blasting, Arena Fitness loving self. 

Food For Fitness: Roasted Brussels Sprouts with Garlic Aioli

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Remember when Mom made you eat your veggies?  They didn't have any flavor.  The texture was weird. But it doesn't have to be that way!  Here's a flavorful way to get your family to eat their Brussels sprouts and enjoy them! Adding veggies to your diet will help you out immensely on your fitness journey. Even better? Getting your family to eat their veggies happily will set them up for future successful eating!

Roasted Brussels Sprouts with Garlic Aioli

Ingredients

20 brussels sprouts cut into wedges (I used the 1 lb bag from Trader Joe’s)
canola oil
salt & pepper
6 Tbsp mayonnaise
1/4 tsp minced garlic
1 tsp lemon juice
1 Tbsp finely chopped flat leaf parsley

Method

Preheat oven to 400 degrees. Place brussels sprouts on a baking sheet and drizzle with oil. Crack some fresh salt & pepper to taste and mix around the brussels sprouts on the pan to ensure they all get nicely coated in the oil. Bake for 15 minutes or until golden brown on at least one side. While the brussels sprouts are roasting, mix together mayonnaise, garlic, parsley and lemon juice. Serve in a ramekin alongside the finished brussels sprouts.

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Workout of the Week - Train for an Adventure!

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With the Run for the Kids 5k/10k and Kid's Run coming up, it's time to prepare for an Adventure! Now, this isn't the muddy kind of Adventure, or the kind in which you have to climb over walls or under barbed wire, this is a street race kind of Adventure, but it's an Adventure nonetheless.

Plus, with other obstacle course races coming up later in the year, it would be wise to be ready for anything! So, today we will re-post an earlier WOW as a reminder to always be prepared for any Adventure that pops up by gearing your training towards well-rounded athleticism.

1 mile run

50 Push Ups

1 mile run

50 Burpees

1 mile run

50 Lunges (each side)

Cool down with 200 reps of your favorite abdominal exercises. Remember to stretch for 5-10 minutes after every workout. Train hard, but always train smart!  

Be a part of your own success story...

Arena Fitness is a Group and Personal Training Facility in Encino and Northridge.