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5 Tips to Staying Active and Healthy This Winter

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Baby it’s cold outside-just because the mercury is dropping don’t let your activity level drop too!  Don’t let the winter blues get you down and keep you from living an active lifestyle.  The winter isn’t meant for us to hibernate.  We still have to get up and go to work every day just like in the summer so why shouldn’t we still keep active.  Here are five easy remedies to fighting winter hibernation and starting the year off right.

1.      Go out and PLAY!

If you can’t seem to muster the energy to work out this time of year, try “playing” instead. You can burn quite a few calories playing indoors or out. The best part is that it doesn’t feel like working out—though you can still get your heart rate up and have an excellent cardio and muscle toning session. Take advantage of this snow filled winter and have a blast in the winter wonderland outside by making snow angels, having a snowball fight, building a snowman or sledding! These are fun activities you can do by yourself, with friends or kids.  They are great family bonding activities that will leave everyone sweaty, fit and exhilarated!

2.      Take up a winter sport

If, like me, you’re a competitive type, why not try a new winter sport?  From skiing to snowshoeing or ice-skating, there are many great options that burn mega calories and put a whole new twist on staying active this winter.  In the Dayton area we are fortunate to have the Five Rivers MetroParks that offer outdoor skating to add some scenery to your activity.  Ski slopes like Perfect North and Mad River Mountain offer a lot of discounts this season and are a short drive away.  This winter, try something new, challenge yourself in a way you never thought possible, and I promise you won’t regret trying.

3.      Try a workout class

Workout classes are a great motivator for me.  They offer accountability and the hardest part is showing up.  Don’t have a gym membership?  No problem!  There are plenty of drop-in classes open to anyone in our area.  Hot Yoga is a “hot” trend right now with multiple classes all over the Dayton area.  Kettering Rec Center has some awesome Zumba and TRX classes as well as many of the other recs and YMCA’s in town.  If you’re a woman, I highly recommend trying out BAER Fit Chicks!  All of these classes offer great workouts in different ways and will keep you going through the cold months.

4.      Try a workout DVD

Too cold to leave your house?  No time for an hour workout or feel you need to spend more time at home?  Try a workout DVD!  You can find DVDs that offer rejuvenating workouts ranging anywhere from 8 minutes to 1 hour.  I am a huge fan of the Jillian Michaels DVDs, especially the 30 Day Shred.  Jeannette Jenkins also has a great kickboxing DVD that is so much fun I don’t even realize I’m getting a workout.  Want something you can do with the kids or the whole family?  Try Just Dance on the Wii!  I have worked up some of my best sweats playing this game and it is SO MUCH FUN!!!!

5.      Do your household chores

Admittedly, this isn’t my favorite option.  But it does help me not spend the entire day on my couch, in my PJs, accomplishing nothing.  Unless you’re tuning in and working out with a fitness show, limit your downtime at the TV and computer. If you’re stuck indoors, get a jump on spring cleaning. (Remember, when the warm weather returns, you’ll want to be back outside, not cleaning the house.) Collect and recycle old clothes and used appliances that have been taking up space in your closets, and take care of the various household chores you’ve been putting off since the summer. An hour of housework burns about 200 calories; plus, this winter activity will give you a great sense of accomplishment.

So it’s time to get excited. If you’ve never been a winter fan, start focusing on what you do love about it and how this time of year provides new opportunities for your fitness and health. From eating delicious in-season produce (oranges, kale, and chestnuts, oh my!), to curling up with a steaming mug of hot cocoa in front of the fireplace after a long workout, there is much to love about winter when you embrace it and appreciate all it has to offer.

Training Tuesday: Long Distance Training (part 2)

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Last week I listed a few things that are important before you begin to try and increase your weekly mileage, so this week I’ll be going into a little more detail while also detailing a few training plan options.

Before you set out on increasing your mileage, it is very important to set goals for yourself. A great example of a goal for someone whose runs max out at three or four miles is to run a 10k (6.2 mile race). If you don’t want to sign up for a race right away, a simple goal of increasing your mileage by a mile a week is easily attainable. Since you will be increasing the number of miles you are running, it is definitely important to check out the shape of your shoes. If they are old or seem to be in bad shape, seriously consider buying new ones.

Once you have that in check you are ready to begin the demanding, but rewarding sport of distance running.

When making up a schedule to fit all of your running and running related activities, you should be aware of how much rest you are giving yourself and how many times to run each week. Below are the different things that you should be doing each week, along with a sample weekly schedule:

Cross Training: (1-2 times per week)

Ab workouts. These strengthen your core for overall better fitness and endurance. A great set of ab exercises for runners can be found on Runner’s World.

Not what you are looking for here.

Cardio. Other than running, doing other forms of cardio will boost your muscle strength in other areas that are used while running.

  • Cycling is a great example because it serves as a great alternative to running. It also has no impact on the legs, so it can easily be done in the recovery stages of injury.
  • Swimming does not have as good of benefits in terms of overall running fitness like cycling does, but it can be a great way to differ from usual cross training activities.
  • An elliptical machine, or something similar, is a great way to strengthen your legs as well, as it is more focused on that area than anything.

Short Runs: (2-3 times per week)

These runs should be done at a faster pace than longer runs, and should be about the same distance. Try and separate short run days with cross training. Running on the treadmill or a track at the gym are ideal places for this type of run, as you can easily squeeze them in and even monitor your pace.

Long Runs: (once a week)

The long run should be done at a slower pace than your short runs, and should be considerably longer. I believe that in terms of longer runs, the more important thing is time on the road, so the longer time you run the better. Try not to worry about your pace here, as you may be tired from your work during the week. Scheduling these runs on either a Saturday or Sunday make them easier to manage and schedule. Make sure to have plenty of water on hand for long runs, and know exactly where you are going if you run outside.

Sample First Week Training Schedule:

  • Monday: 3 mile short run
  • Tuesday: Cross Training
  • Wednesday: Rest
  • Thursday: 3 mile short run
  • Friday: Cross Training
  • Saturday: 5 mile long run
  • Sunday: Rest

This schedule may be an optimistic one for some of you, but you can obviously change it to fit your running level and personal schedule, as long as you stick to the number of days for each workout.

Races this weekend

Saturday November 20

8:30 a.m., 3rd Annual Southgate’s Turkey Trot. Southgate Baptist Church , Springfield, Ohio. Entry form

12 p.m., Mid-East 5K CC Challenge, Kettering, Ohio. Register here

Sunday November 21

Turkey Prediction 1 p.m., Kettering Recreation Complex, 2900 Glengarry Drive, Kettering, OH 45420  *Race day registration only* The 12 people closest to their predicted time will win a frozen turkey!

Q & A: Shaun T Brings The Insanity

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The man pictured above with the wide smile and the abs of steel is certifiably insane.

And to anyone gutsy enough to endure the pain he inflicts, that’s a good thing.

Best known for his high-octane, super-charged workout program Hip Hop Abs, fitness instructor Shaun T has created a new 60-day home fitness regimen called INSANITY – a total-body conditioning program designed for maximum effort, maximum pain and maximum results.

The New Jersey native has instructed thousands in person and millions at home through his best-selling Beachbody DVD videos.  He’s had television appearances on The Tyra Banks Show, QVC, CNN, Dr. Oz and The Ellen Show and now he’s bringing his intense and exhilarating brand of fitness to the Dayton area – conducting one of his exhausting “Insanity Master Class” sessions at the Kleptz YMCA in Englewood on November 20th.

DaytonMostMetro.com recently spoke with the popular fitness trainer about his life, energy and the refute of flabbiness:

DMM: So Shaun, you received a B.S. in Sports Science and you also minored in Dance and Theater. Did you have a clear concept of your career goals when you first enrolled in college, or did the interest in fitness develop later on?

ST: When I first enrolled in college I actually wanted to do communications.  I was set on being the anchorperson for some news station.  But what happened was…I gained 50 pounds from living the crazy college life…

DMM: Wait a minute.  You gained 50 pounds in college?

ST: You know you’re in college doing your studies…you get your food card, you go to the buffet!  You don’t have to pay for it, you know?  You can go to the food court whenever you want.  You eat pizza, stay up late…nobody’s telling you to go to bed.  Once in a while, you might have a frat party! [Laughs] So, it was all of that.  I literally looked in the mirror one day and said, “You need to pull it together!”

I ended up changing my major to sports science.  I was always an athlete and I started going back to the gym and fell in love with the whole ‘body/mind’ relationship.  So from that point on, it was just just crazy!  I had teach one of my classes an aerobics class, and I decided to a hip-hop dance class because I didn’t want to do just some boring old aerobics.

DMM: What did you do immediately after college?

Fitness personality Shaun T

ST: After graduating I went into corporate fitness.  I kind of did like the corporate health thing…never to imagine that I’d be where I am today!  But I feel like I’m living everything that I learned in college, believe it or not!  Health promotion was my specialization, you know.  Theater/dance…I’ve done that as well.  I did everything I wanted to do – as far as what my degree set me up for.  Now I’m just capitalizing upon it and taking it further to help inspire people.

DMM: How were you introduced to dance?

ST: My first real experience was when I had to teach a class in college.  I was 21.  The director of the fitness center was like, “Wait a minute. You can cue. You can teach. You can dance.  What’s going on here?” [Laughs] For me, it was just natural.  I always wanted to dance, but when I was a kid I played football, basketball and track and field.  That was my life, you know what I mean?  So growing up, my passion wasn’t [in dancing].

DMM: Moving forward,  Hip Hop Abs was released in 2007, correct?

ST: Yeah, it was released to the public that year.

DMM: What was the philosophy behind that product?

ST: I instruct different types of people.  I have people who are very fit, and I have people that are set in a sedimentary lifestyle.  The common goal of trying to get “flat sexy abs” was to create a product that was fun.  Because in my dance classes, it was just fun!  To see people come back to me and say, “Oh my god. You’re class was so fun!” was satisfying.  So I wanted to create something fun that people would do every day, but also that was easy to follow.  And while you’re doing the movements, you’re focusing on your core – so you don’t get bored.  I wanted people to lose weight…and the people that were in shape, I wanted them to have fun working their core also.

DMM: Tell me about your current product Insanity.  It’s being called “the hardest workout plan on DVD”.  So this isn’t just Hip Hop Abs 2, right?

ST: I created Hip Hop Abs when I was in the dance and choreography stage of my career.  But when I went to create Insanity, I went back to the foundation of my life – which was athletics.  I wanted to create something that people could do that they would never be able to say, “I didn’t have a good workout today!’.  If you do Insanity – even if you only have 15 minutes – you still feel like you got your workout in.

Also, you can waste a lot of time in the gym.  Some people spend like two hours in the gym and they don’t really need that. With Insanity, I’m showing them that you can get faster, quicker results in a shorter amount of time.  You actually learn how hard you can work out!

There’s a fair amount of plyometric moves in Insanity.  That sounds like a big word.  But, it’s about having control over your body…and using your muscles to gain power and speed.  I want people [in Insanity] to use their body as their equipment.  There’s no need to go out and buy multiple sets of dumbbells.  It’s actually easy and accessible for anyone to do.

DMM: I was watching some of your Infomercials on television and YouTube.  A lot of people say the same thing about your Insanity workouts: “They kicked my ass, but I feel great!”

Shaun's newest workout DVD challenges you to "Dig Deep!"

ST: This might be a little deep! [Laughs] But, in addition to working out physically, it’s also mental.  It’s kind of like going through your own boot camp.  And you’re in control!  Someone who’s in really good shape can work out alongside someone who is just starting out because you’re both are going to push yourselves as hard as you can.  The first person might do 30 reps while the other did 10, but they both worked hard!

So that’s why people feel good because every two weeks we do a fitness test.  Every two weeks you see your numbers get better and your reps getting higher.  You know you’re getting results.  It’s not just about looking good.  You feel good about yourself.

DMM: But you certainly push people to motivate them.  Have you ever had anyone walk out of your classes before?

ST: No.  The reason why is because I give that speech at the beginning of class.  I tell everyone, “This is your workout, not mine!”  I encourage people to take a break.  Because what’s going to happen down the line is they’re going to notice that they’re taking fewer breaks.  And that lets them know that they’re getting more in shape.

DMM: What would you be doing if you weren’t instructing, traveling and making DVDs?

ST: Hmmm.  [Pauses] If I wasn’t doing anything in fitness, I would have tried to become a Navy SEAL.

DMM: Really?

ST: That, or I would be a detective.

DMM: What’s your favorite junk food, man?  I know you slip sometimes!

ST: Let me tell you something.  Me and donuts… [Laughs] Actually, it’s donuts and salt and vinegar potato chips!  If they’re in a room with me, there’s a serious conversation going on in my head.

DMM: Lastly, what can the participants of your Insanity Master Class on Nov. 20 expect from Mr. Shaun T?

ST: Just high energy motivation!  It’s going to be a happy and intense time.  I tell everyone all the time that I can be in a room with 200 people, but please believe that everyone will have an experience with me face-to-face.  I will get to everyone in that room!

Shaun T will be conducting his Insanity Master Class Saturday, Nov. 20 at 9 a.m. at

Kleptz YMCA

1200 W. National Road

Englewood, Ohio 45424

To register, or for additional information please call 937-836-9622.

Shaun is available for photos and autographs after class.

Training Tuesday: Treadmill Running

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As the beautiful weather that has dominated our summer comes to end, many runners will be moving their workouts indoors to gyms and home gyms. This can be incredibly boring/daunting to some of us, but also an opportunity for some great treadmill workouts that allow you to monitor your pace with ease.

Before getting on the treadmill, make sure to adjust the incline of the machine to 1-3% grade. Doing this will account for the grip and flatness of the treadmill. Running outside will include natural hills, which treadmills don’t have. The treadmill also grips to your feet, so you don’t fall off, making it easier to run. Now for a few workouts that I love to do on the treadmill:

My personal favorite, but also very tough: Ladder Step-Down

First you need to figure out what your paces for a Marathon and 5k race are. Don’t worry if you haven’t run either, you can just either make something up based on your current running or use this —> calculator. Once you find out your total race times for each race, figure out the pace per mile for each (done by dividing the total distance by your time in minutes – 5k =3.1 miles, marathon= 26.2 miles) Next figure out a “recovery pace” time. You will use this speed in between each speed change. Pick a speed that is about 45 seconds or more slower than your marathon pace. Once you get these numbers you are ready to do this workout.

Start off by running for 7 minutes @ marathon pace

3:30 @  recovery pace (each recovery run will be half the previous speed run)

6 minutes @ a speed about 30 seconds per mile faster than the 7 minute run (ex: going from speed 10 to 9.5 on the treadmill)

3 minutes @ recovery pace

5 minutes @ 30 seconds per mile faster than the 6 minute run

2:30 @ recovery pace

4 minutes @ 30 seconds per mile faster than the 5 minute run

2 minutes @ recovery pace

3 minutes @ 30 seconds per mile faster than the 4 minute run

1:30 @ recovery pace

2 minutes @ 30 seconds per mile faster than the 3 minute run

1 minute @ recovery pace

1 minute @ 5k speed (this will be the fastest you have run so far)

0:30 @ recovery pace

This workout can be very tough and demanding, so don’t be afraid to back out if you can’t handle it at first. Another workout that can be easily done on the treadmill are hill repeats. Do 1 minute runs @ 4% incline, with 2 minute slow jogs in between. Build up to 10 repeats @ 6% incline.

RACES THIS WEEKEND

There are plenty of great races this weekend, including the Wright-Patterson Air Force Marathon on Saturday! Make sure to come out and support me and the thousands of others running! I will be running the half marathon, and will be detailing my race experience!

Here is a list of other events:

Saturday September 18th

Northridge 5K Road Race, Springfield, Ohio 9 AM.  Hosted by the Vineyard Church of Northridge  Information: 937-869-3714 Register Here

Distance 4 Dreams 5K, University of Dayton Register Here

Dash and Dine 5K, 5 PM, Riverscape, Dayton, Ohio. Taste of the Miami Valley with live music. Register Here

Mandy’s Sunshine 5K, Greenville, Ohio Register Here