Monthly Archives: September 2012

Top 10 Marathons to Run in America

30 Sunday Sep 2012

Posted by in Running, Sports, Top 10 Lists

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It starts with a jog that speeds up to a run. Next comes the 5K, 10K and then before you know it, you are signing up and training for your first marathon. Your preparation takes months of discipline, dedication and sacrifices over grueling and tiring long days, but in the end you wouldn’t trade the experience for anything. You compete. You feel the glory of finishing what you set out to accomplish. And now you can check one more item off your bucket list. Or perhaps your first marathon is the start of many. Kudos to you either way!

When it comes to finding a marathon to compete in, there is no shortage of offered races in the United States. From the Big Sur Train and Whidbey Island Marathons in the West to the Mardi Gras and Lower Potomac River Marathons in the East, marathoners have hundreds of races to choose from each and every year. The decision typically boils down to location, timing and personal preferences.

For marathon runners wanting a wonderful experience with the course, events and race management, below is my list of the top U.S. marathons, listed chronically by the next upcoming race dates. Any of these marathons will make your training and tireless perseverance all the worthwhile.

Bank of America Chicago Marathon
Race Date: October 7, 2012
Runners: 45,000+
Course Overview: Known for being fast and flat, this course offers a scenic tour of Chicago and its lively neighborhoods, as well as a convenient start and finish in beautiful Grant Park, attracting attracts both elite athletes and amateurs alike.
Certification: USATF
Contact: Bank of America Chicago Marathon, 135 South LaSalle Street, Suite 1160, MC: IL4-135-11-61, Chicago, IL 60603; phone 312-904-9800; e-mail office@chicagomarathon.com

Medtronic Twin Cities Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Dubbed the “Most Beautiful Urban Marathon in America®,” the Twin Cities marathon is full of crowd support and exceptional scenery, starting at the Metrodome in Minneapolis and finishing at the state capitol.
Certification: USATF
Contact: Twin Cities In Motion, 2635 University Avenue West, Suite 190, Paul, MN 55114; phone 651-289-7700; email info@tcmevents.org

Portland Marathon
Race Date: October 7, 2012
Runners: 8,000+
Course Overview: Three loop marathon with a fair amount of small hills and one large one at mile 17 well organized and caters to the runner, a large amount of spectators and lots of music a fun one to run.
Certification: USATF
Contact: The Portland Marathon House, 1888 SW Madison, Portland, OR 97205; phone 503-226-1111; email info@portlandmarathon.org

ING New York City Marathon
Race Date: November 4, 2012
Runners: 33,000+
Course Overview: The course takes marathoners through the streets of New York’s five boroughs: Staten Island, Brooklyn, Queens, the Bronx, and Manhattan and finishing up in Central Park, uniting dozens of culturally diverse neighborhoods.
Certification: USATF
Contact: New York Road Runners Club, 9 East 89th St, New York, NY 10128; phone 212-423-2249; e-mail marathonmailer@nyrr.org

Marine Corps Marathon
Race Date: October 28, 20132
Runners: 21,000+
Certification: USATF
Course Overview: The course runs on both sides of the Potomac, along the Mall, through Georgetown, past nearly every memorial in town, and back in a large loop to the Marine Corps’ Iwo Jima Memorial in Arlington National Cemetery.
Contact: Marine Corps Marathon, PO Box 188 Quantico, VA 22134; phone 800-RUN-USMC; email marine.marathon@usmc.mil

Honolulu Marathon
Race Date: December 9, 2012
Runners: 20,000+
Course Overview: Runners start on Ala Moana Boulevard, Hawaiian for “path by the ocean,” go west along the waterfront toward downtown Honolulu, loop through downtown and head east through Waikiki  before ending their hardships in Kapiolani Park.
Certification: USATF
Contact: Honolulu Marathon Office,3435 Waialae Avenue, Suite 200, Honolulu, HI 96816; phone 808-734-7200; email info@honolulumarathon.org

Walt Disney World Marathon
Race Date: January 13, 2013
Runners: 15,000+
Course Overview: An entertaining run through all four parks, staring at Epcot, on to the Magic Kingdom, then to Animal Kingdom before finishing in Hollywood Studios with Disney characters cheering along the way.
Certification: USATF
Contact: Run Disney, P.O. Box 10000, Lake Buena Vista, FL 32830; phone407-938-3398; email rundisney@email.mydisneyparks.com

Los Angeles Marathon
Race Date: March 17, 2013
Runners: 14,000+
Course Overview: Full of glitz, glamour and maybe even paparazzi, the LA Marathon is more than a race; it’s a total community effort with support and encouragement at every turn of over 70 points of entertainment along the course and famous landmarks at every mile.
Certification: USATF
Contact: LA Marathon LLC, 871 Figueroa Terrace, Los Angeles, CA 90012; phone 213-542-3000; email info@lamarathon.com

117th Boston Marathon
Race Date: April 15, 2013
Runners: 22,000+
Course Overview: Considered to be one of the more difficult marathon courses due to the Newton hills, near Boston College, the race runs through eight Massachusetts cities and towns: Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston on Patriot’s Day every year.
Certification: USATF
Contact: Boston Athletic Association, 40 Trinity Place, 4th Floor Boston, MA 02116; phone 617-236-1652 e-mail registration@baa.org

Rock N’ Roll San Diego Marathon
Race Date: June 3, 2013
Runners: 13,000+
Course Overview: Featuring ideal running temperatures in a scenic coastal setting on a course that is as flat and festive as they come with upwards of over 40 bands play live music on 26 stages and,000 cheerleaders encourage runners to the finish line.
Certification: USATF
Contact: Competitor Group, 9477 Waples Street, Suite 150, San Diego, CA 92121; phone: 858-450-6510; email info@competitorgroup.com

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Veggie Burger, Zucchini Casserole and Spinach Salad

29 Saturday Sep 2012

Posted by in Recipes

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Food.  Who doesn’t love to eat? And I must admit, I love all foods; fresh-from-the-oven chocolate chip cookies, hot pizza with my favorite toppings, sushi from Blue Fin, creamy macaroni and cheese, a good burger with thin fries, an Italian meal from Limoncello’s, cold cookies and cream ice cream, and more. I could go on and on. But I rarely eat any of the above mentioned. No, I’m a discipline eater who chows down veggie wraps as a splurge, drinks protein smoothies regularly, and fills my daily meals with fruits, vegetables, chicken or fish, and nuts. Many find my food intake boring and don’t know how I can eat this way day in and day out. But to me, it’s easy as I also find many ways to be creative within my own limitations.

Spinach, zucchini and mushrooms are a few of my favorite vegetables, while I love every type of fruit that is out there except for coconuts. So why not share a few of my favorite recipes incorporating them? The Portobello Mushroom Burger is to die for. I eat mine without the bun, but please feel free to eat bread if you eat carbs. The avocado sauce is simply delish as is the Zucchini-Tomato Gratin, a family favorite especially with my daughter. The spinach salad is a classic. I have one almost every day as it is my absolute favorite veggie and my favorite leaf base for salads. And what meals is complete without a dessert? Below I share my Fresh Fruit Kabobs recipe with a cinnamon yogurt dipping sauce. Simply yum! I hope you find these recipes as divine as I do. Enjoy!

Portobello Mushroom Burger:  Brush 4 medium portabella mushrooms with stems removed and 1 medium onion, cut into 1/2 inch slices, with 3 tbsp. olive oil. Sprinkle with 1/2 tsp. salt and 1/4 tsp. ground black pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 min, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm. In same skillet, cook onion slices until golden, about 8 min, turning occasionally. Meanwhile, combine in small bowl, 1/2 sliced avocado, 2 tbsp low-fat yogurt, 1/2 tsp minced garlic and 1/4 tsp. each salt and pepper; mash until smooth for an avocado sauce. Spoon onions and 4 roasted red peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of 4 lightly toasted hamburger buns; top each with stuffed mushrooms.  Top with remaining sliced avocado. Cover with tops of buns. Serves 4.

Zucchini-Tomato Gratin: Cut 1 1/2 lb. tomatoes into 1/4″ thick slices; drape tomato slices over colander, sprinkle with salt and let drain 45 min. Spread 2 medium zucchini (1 lb.), cut into 1/8” thick diagonal slices, on baking sheet and sprinkle with salt. Let stand 30 min to sweat out excess moisture. Rinse well and pat dry. Preheat oven to 375°F. Heat 1 tsp. olive oil in nonstick skillet over medium-high heat. Sauté zucchini 3-4 min or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more olive oil between batches. Layer half of zucchini slices in 8” square baking pan. Top with half of tomatoes. Sprinkle with 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, 1/8 c. thinly sliced basil leaves, and 1/4 c. Parmesan cheese. Season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, and 1/8 c. thinly sliced basil leaves. Drizzle top with 1 Tbs. oil and sprinkle with remaining 1/2 c. cheese. Cover with foil, and bake 10 min. Remove foil. Bake 20 min more or until cheese is melted and gratin is bubbling. Let stand 5 min before serving. Serves 4.

Spinach Salad: To make a raspberry vinaigrette dressing, combine the following ingredients in a blender or food processor and emulsify until smooth: 1/2 c. vegetable or canola, 1 packet of Truvia or other stevia-based sweetener, 1/4 c. no sugar added apple sauce, 1 tbsp. Dijon mustard, 3 tbsp. red wine vinegar, 1 tsp. fresh lemon juice, a dash salt and pepper to taste and 1/2 c. fresh or defrosted frozen raspberries. Set aside. For the salad, in a large bowl combine 1 package fresh baby spinach (rinsed and torn into bite-size pieces), 1 cup dried cranberries, 3 /4 cup slivered or chopped almonds, 3 chopped egg, and 4 ounces fresh goat cheese (crumbled). Toss lightly with dressing and serve immediately. Store remaining dressing in an airtight container in the refrigerator. Serves 4.

Fresh Fruit Kabobs:  Combine 1 c. unflavored yogurt with 2 tsp. brown sugar, 1/4 tsp. vanilla extract and 1/4 tsp. ground cinnamon. Alternating the following fruits – 2 pts. fresh strawberries, 1 pineapple, peeled, cored and cubed, 1 honeydew melon, scooped into melon balls and 3 kiwi fruits, peeled and sliced – by threading them onto 6” bamboo skewers. Serve kabobs with cinnamon yogurt dipping sauce. Makes 24 kabobs.

Be Fit. Be Strong. Be Well.
Adriana

If You Play Tennis and Ping Pong, You’ll Love Pickleball

28 Friday Sep 2012

Posted by in Pickleball

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Pickleball? Yes, pickleball and it has nothing to do with food, although I do love pickles. Rather it’s a racquet sport that was crafted in the mid-1960’s, combining the components of tennis, ping pong and badminton into one exhilarating game. Played on either an indoor or outdoor court that has the same dimensions as a doubles badminton court (20 feet by 44 feet) and with a net two inches lower than a tennis net (36 inches high on the ends and 34 inches in the middle), pickleball is played with wooden or graphite paddles that are like oversized ping pong paddles and a baseball-sized wiffle ball.

Believe it or not, pickleball was invented accidentally, out of mere boredom by then Washington State Congressman Joel Pritchard and his friend, businessman Bill Bell. The two decided to create the game on the spot to entertain their families during a gathering at Pritchard’s home on Bainbridge Island, Washington. Everyone immediately fell in love with the game, including the Pritchard’s cocker spaniel, “Pickles,” who would often take the ball and then run with it since it was, after all, his ball. The families decided to name their new game “Pickleball” in honor of the beloved family pet. A third family friend, Barney McCallum, eventually joined in playing the sport and three gentlemen soon devised rules and regulations, basing them heavily on badminton guidelines.

While the sport has been around for more 40 years, it didn’t become a mainstream sport until it was included in the annual Huntsman World Senior Games in St. George, Utah in 2003. The Senior Games is for athletes 50 and older and attracts some 10,000 participants competing in a number of sports. Since these games, Pickleball has taken off like wildfire, becoming addictive to those who try it. Once somebody picks up a paddle, they just don’t want to stop playing. Yes, it’s that much fun!

Today, pickleball is the fastest growing sport in the U.S with pickleball courts sprouting up in all cities. Fun and easy, the game can be played by enthusiasts of all ages who have different playing abilities. It is simple enough for beginners to learn, but can develop into a quick, fast-paced, competitive sport for the experienced players. You also do not need a powerful stroke since this game is not about power but more about the shot placement and accuracy. Like tennis, games are played as singles or doubles. Points are earned only when you serve the ball. Games are played to 11.

Most who give pickleball a try find it addictive and challenging. It also provides plenty of exercise, burning about 250 calories in 30 minutes for casual play if you weigh 150 pounds, 335 calories if you weigh 200 pounds. If you play more aggressively, then you can burn approximately 360 calories in 30 minutes if you weigh 150 pounds, 475 calories in if you weigh 200 pounds. Pickleball works most of your muscle groups at the same time and improves your balance, dexterity, mobility and agility. It’s great for interval training with its quick bursts of activity and intermittent resting. Pickleball also helps with speed, overall fitness, discipline, social skills, and even sportsmanship. What a fun way to stay fit!

To learn more about pickleball, or find a facility close to your home, visit the USA Pickleball Association’s website. Many community centers and local YMCAs are also offering the sport. Just try it once if you have the opportunity. When you do, I’m certain it won’t be your last.

Be Fit. Be Strong. Be Well.
Adriana

The Accolades of Dreamy Dark Chocolate

27 Thursday Sep 2012

Posted by in Diet, Nutrition

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Chocolate milk. Chocolate candy. Chocolate ice cream. Chocolate dipping sauce. Chocolate mousse. Who doesn’t love chocolate, especially when it’s warm from the oven when making an appearance in fudge brownies and chocolate molten cake! And to the delight of chocolate lovers, it comes in various velvety flavors – milk, mint, white, semisweet, unsweetened, bittersweet, sweet dark, dark, couverture, gianduj, and others thanks to Godiva, Lindt and Hershey.

All of the chocolates sound simply divine and are absolutely scrumptious as I am sure you are now wishing for a piece. That is until reality hits and you look at their nutritional value of all that added fat and sugar to boost its devilish sweet goodness; all that is except for the front runner, dark chocolate.

Dark chocolate does contain the chocolate liquor, cocoa butter, vanilla and leicithin (an emulsifier) like the others, but it has less sugar and no milk solids making it the healthiest choice when it comes to chocolates. The cocoa concentration in dark chocolate can range from 30% (sweet dark) to 70- 80% for extremely dark bars known as bittersweet.

As opposed to milk or white chocolate, the deep dark goodness is also a plentiful source of a type of potent antioxidants, called polyphenols, a protective chemical found in plant foods such as red wine, green tea fruits, and vegetables. These antioxidants reduce the ongoing cellular and arterial damage caused by oxidative reactions, increasing circulation and protecting against heart disease and arteriosclerosis (hardening of the arteries). And remember, eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging; so indulge your dark chocolate with a smile.

Studies have shown that dark chocolate can improve blood sugar and insulin sensitivity with its low glycemic index, helping to reduce the risk of diabetes. It can to help lower blood pressure while improving blood flow, helping to prevent the formation of blood clots and improving cognitive function. Dark chocolate also helps reduce your risk of stroke by lowering cholesterol levels. It can also help to improve your mood with its phenylethylamine (PEA), the same chemical your brain creates when you feel like you are falling in love.

Dark chocolate additionally has a number of vitamins and minerals in high concentrations that can support your health, including potassium, copper, magnesium, and iron. It contains oleic acid, the “good” a mono-unsaturated fat that is also found in olive oil, and theobromine, a mild stimulant that can sooth a cough and help to harden tooth enamel, hence lowering your risk of getting cavities with the practice proper dental hygiene.

Yes, dark chocolate has a number of healthy benefits. But be beware it still contains amounts of saturated fat and sugar, so enjoy small portions of as part of your smart healthy diet. According to a study published in the American Journal of Clinical Nutrition, adding only half an ounce of dark chocolate a day to an average American diet is enough to increase total antioxidant capacity four percent, and lessen oxidation of LDL cholesterol. When shopping, compare ingredients in brands and choose dark chocolate with 70% or higher cocoa content and either plain or with almonds for an extra boost of nutrients.

Be Fit. Be Strong. Be Well.
Adriana

Back to Nature at Ricketts Glenn – A Fit and Fun Getaway

26 Wednesday Sep 2012

Posted by in Cardio, Healthy Getaway, Hiking

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One of my favorite types of hike is one that includes water views – creeks, ponds, lakes and best of all, waterfalls. So when close friends of mine started discussing a possible trip to Ricketts Glen State Park last summer, I immediately jumped at the chance to go!

What hiker wouldn’t want to explore the National Natural Landmark known best for its old growth timber and 22 wild, free-flowing waterfalls, including the 94-foot Ganoga Falls, along Kitchen Creek which flows down the Allegheny Front escarpment from the Allegheny Plateau to the Ridge and Valley Appalachians? Yes, Ricketts Glen State Park is one of the most scenic areas in Pennsylvania, a breathtaking park comprised of 13,050 acres in Luzerne, Sullivan and Columbia counties.

Before grabbing your gear, packing up and heading out to Ricketts Glen, you should first reserve a campsite as far in advance as possible if you are planning to stay in the park. Both tent and trailer sites are available plus cabins with the waterfront locations along the 245-acre Lake Jean the first to go. The park also offers all the necessary amenities needed for your home away from home – such as fire pits, picnic tables, warm showers, rest rooms, and wash tubs to clean your dishes – all including in your nightly cost. Please be aware that Ricketts Glen has limited cell phone coverage which actually can be an added plus!

Now that you are there, venture out to explore 26 miles of trails, from fairly level to very steep. My favorite is the 7.2 mile Falls Trail which takes you by 22 beautiful waterfalls ranging in heights from 11 feet to 94 feet. While the terrain is rocky and can be slippery as you descend and ascend the winding path, the scenery is well worth the endeavor! Be certain to wear proper footwear and bring your hydration pack.Other hiking trails include the Beach Trail, Cherry Run Trail, Evergreen Trail, Ganoga View Trail, Grand View Trail, Highland Trail, Mountain Springs Trail, Old Beaver Dam Road Trail, Old Bulldozer Road Trail, and the Bear Walk Trail.

After hiking, you can relax on the 600-foot beach on Lake Jean or take a swim. Pack a bite to eat or grab a snack from the food and refreshment concession. Rent a canoe, kayak, row boat, and paddle boat at the beach if you didn’t bring your own. Fishing is allowed with panfish, trout and bass ready to be caught. There is also a 12.5-mile equine trail for those who bring their horse.

What is especially nice are the nights at Ricketts Glen. All who have traveled together join together to grill a scrumptious meal as they gather around the fire pit and give a toast to the enjoyable day!

Getting out into the woods and being close to nature is a wonderful experience. Turning off your cell while camping under the stars, gliding on a lake, and hiking by breathtaking waterfalls is rejuvenating. If the opportunity arises, I recommend taking action for a fit and fun getaway.

Accommodations:There are 120 tent and trailer campsites, some available year-round – all inexpensive. The campground features hot showers, flush toilets, shaded sites, gravel parking spurs and a sanitary dump station if you are planning to pitch a tent. Six campsites are ADA accessible. Pets are permitted on several designated sites. Book early to get a pet site or waterfront with lake access!

Onsite Activities: Camping, hiking, kayaking/canoeing, boating (electric motors only), beach access, swimming, horseback riding, fishing, hunting, cross-country skiing, snowmobiling, and park activities such as scavenger hunts plus presentations and shows  in the onsite amphitheatre.

Nearby Activities:  SUMMER – Adventure courses, air tours, boating, ATVs, bird watching, canoeing, casino, concerts, cycling, fairs and festivals, fishing, golf, hiking, horseback riding, hunting, kayaking, miniature golf, mountain biking, museums, paintball, race car experience, racetracks, river rafting, rock climbing, sailing, shooting range, shopping, skydiving, spas, tennis, train tours, trolley tours, tubing, water parks, waterskiing, wildlife viewing, winery tours and zip-lining. WINTER – Casino, concerts, cross-country skiing, dog sledding, downhill skiing, horse drawn sleigh rides, horseback riding, ice climbing, ice fishing, ice skating, museums, shopping, snowboarding, snowmobiling, snowshoeing, snow tubing, and spas.

Getting There:Your best bet is driving. The park is 30 miles north of Bloomsburg, Pennsylvania on PA 487 in Benton; a three hour drive from Philadelphia or New York City and a four hour drive from Pittsburgh. Flying in from across the country? Car rentals are readily available at the Wilkes-Barre/Scranton International and Williamsport Regional Airports, each an hour from the park, and Lehigh Valley International and University Park Airports, both a two hour drive away.

Special Note: A must place to eat breakfast is the Red Rooster Pancake House and Family Restaurant, only a short drive from the park. With a homey atmosphere, everything on the menu is very reasonably priced, service is great, and the menu is extensive. Try the pumpkin nut pancakes. They are out of this world!

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part III

25 Tuesday Sep 2012

Posted by in Cardio, Exercising, Setting Goals, Weight Training

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Now that you have your diet underway and you are logging in your journal, now let’s create a workout plan to help with your weight loss. Everyone who is reading this article is at a different age and different fitness level, so you will need to tailor the workouts to best suite your appropriate degree of performance.

Regular exercise should be a big part of everyone’s daily life, regardless of being in a weight loss program or not. All that is required is a minimum of 30 minutes a day, five days a week. As with all new exercise programs, start off slowly and work yourself up to a point where you ideally workout 60 minutes a day with a day or two of rest.

Workouts should include a combination of weight training, cardio and stretching to be the effectiveness when losing weight, building muscle or wanting to be tone. The combination of all three balance and compliment your training formula. Training with weights will tone your muscles so they burn more fat plus raise your metabolism to help you see a slimmer body more quickly than by doing just cardio alone.  Cardio simply melts the pounds away, especially running, in additional to countless over health reasons such as increase in lung capacity, better metabolism, decrease in blood glucose levels, less anxiety and more. Daily stretching not only burns calories but will elongate your muscles so they function more effectively.

Okay, let’s get started! What I have providing below is a basic 12-week workout plan for someone who is in very good health but does not workout. Start with the weight training first, followed by the cardio then stretching. I recommend this order as you will burn more calories running if you run after your workout versus before. You also want to stretch your muscles following your run, after they are warm and lose versus beforehand. Avoid any exercises that cause pain or discomfort. For all, it’s best to check with your family physician before starting any new exercise regimen.

Weeks 1-3
Strength Training:Complete the following exercise with a weight you feel comfortable with, every other day and never on back-to-back days.

  • Leg Press: 1 set of 15 reps; works your quads and glutes.
  • Lying Leg Curl: 1 set of 15 reps; works your hamstrings.
  • Seated Cable Row: 1 set of 15 reps; works your upper back.
  • Flat Bench Press: 1 set of 15 reps; works your chest.
  • Dumbbell Press: 1 set of 15 reps; works your shoulders.
  • Dumbbell Shrug: 1 set of 15 reps; works your traps.
  • Pushdown: 1 set of 15 reps; works your triceps.
  • Barbell Curl: 1 set of 15 reps; works your biceps.
  • Back Extension: 1 set of 15 reps; works your lower back.
  • Standing Calf Raise: 1 set of 15 reps; works your calves.
  • Barbell Wrist Curl: 1 set of 15 reps; works your firearms.
  • Crunches: 1 set of 15 reps; works your abdominals.

Cardio: For best results, run outside on a track or running trail. If you don’t have access to an outdoor path, then run indoors on a treadmill. If you are unable to run due to a health issue, substitute the running with perhaps elliptical, bicycle or aerobic class.

  • Week 1: Run 1 minute then walk 1 minute. Repeat 10 times for a total of 20 minutes. Run 4 days a week.
  • Week 2: Run 2 minutes then walk 2 minutes. Repeat 6 times for a total of 24 minutes. Run 4 days a week.
  • Week 3: Run 3 minutes then walk 2 minutes. Repeat 5 times for a total of 25 minutes. Run 4 days a week.

Stretching:When stretching, you should feel mild discomfort but nothing too intense. Don’t bounce, just relax and exhale as you stretch the muscle. Stretch daily.

  • Hamstring Stretch: Sit on a mat and split your legs apart in a wide V shape. Lean over one side to reach and hold your toes. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Hold for 10-30 seconds and repeat for 1-3 times.
  • Groin Stretch: Sit on a mat and split your legs apart. Bend your legs to bring the soles together in the middle and hold. Press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be. Hold for 10-30 seconds and repeat for 1-3 times.
  • Hip Stretch: Lie on a mat and raise your legs in the air in a chair position. Cross your right leg across the so your ankle touches the folded left knee. Place your hands around your right knee to pull the left leg toward your body. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Side Stretch: While standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Quad Stretch: Lay on your side a mat. Grab your top leg and bend it back. Hold for 10-30 seconds. The further you bring your knee backwards, the more intense the stretch. Repeat stretch 1-3 times on both sides.
  • Calf Stretch: Lean over on your mat and drop to all fours. Take your left leg and place it behind your right with your left toe touching the floor. Hold for 10-30 seconds. The further greater the angle of your foot, the more it works your upper vs. your lower calves. Repeat stretch 1-3 times on both sides.
  • Chest and Shoulder Stretch: Sit on a chair, exercise ball or bench or stand Clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Repeat stretch 1-3 times.
  • Upper Back: Sit on a chair, exercise ball or bench.Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 10-30 seconds. Repeat stretch 1-3 times.
  • Biceps Stretch: Sit on a chair, exercise ball or bench.Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Triceps Stretch: Sit on a chair, exercise ball or bench.Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.

Weeks 4-6

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights on all sets and perform 2 sets of 12 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 4: Run 4 minutes then walk 2 minutes. Repeat 5 times for a total of 30 minutes. 5 days a week..
  • Week 5: Run 5 minutes then walk 1 minute. Repeat 5 times for a total of 30 minutes. 5 days a week.
  • Week 6: Run 6 minutes then walk 1 minute. Repeat 5 times for a total of 35 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 7-9

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 4-6 on all sets and perform 3 sets of 10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 7: Run 7 minutes then walk 1 minute. Repeat 5 times for a total of 40 minutes. 5 days a week.
  • Week 8: Run 8 minutes then walk 1 minute. Repeat 5 times for a total of 45 minutes. 5 days a week.
  • Week 9: Run 9 minutes then walk 1 minute. Repeat 5 times for a total of 50 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 10-12

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 7-9 on all sets and perform 3 sets of 8-10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 10: Run 10 minutes then walk 1 minute. Repeat 5 times for a total of 55 minutes. 5 days a week.
  • Week 11: Run 15 minutes then walk 1 minute. Repeat 4 times for a total of 60 minutes. 5 days a week.
  • Week 12: Run 20 minutes then walk 1 minute. Repeat 3 times for a total of 60 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Remember your diet is the clincher and your exercising is the accelerator. Keep strong and keep focus. You can achieve your weight loss and else in life with your “can do” attitude. It may be a little challenging at first while your body adjusts to your new lifestyle, but hang tough and you will come out with flying colors on the other side! Good luck!

Be fit. Be strong. Be well.
Adriana