While most of us are still spending most of our time in our homes, I wanted to share some workouts you can do in a limited space and time. These Kettlebell workouts will work your core, provide good cardio, and even help with your posture.
View the playlist below to choose your kettlebell workout. Bookmark this page so you can check back for new workouts and subscribe to my YouTube channel to get updated even faster.
If you’re looking for more comprehensive workout help, send me a message. I provide online nutrition and fitness services to help you stay fit and keep up with your routine during this unprecedented time.
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We are a week away from Thanksgiving and I want to wish all of you and your loved ones the best during this holiday season. I know it can be difficult to stay healthy during this time of year with leftover Halloween candy, huge Thanksgiving meals and perhaps some overindulgence with certain beverages! Here are a few tips:
Try to stay in your routine — If you workout in the morning or take classes at your local gym or personal trainer, keep that going. We are creatures of habit and it only takes a few missed sessions to lose that momentum.
Focus on your portions — There are a lot of good foods to eat at Thanksgiving but you don’t need to eat them all at once. Split that huge dinner plate in half or thirds and make that into multiple meals so you can still eat 4-5 small meals a day.
Sign up for a race to stay motivated and help local charities — There is usually a local race this time of year like a 5k Turkey Trot, a Fun Run or even a longer Thanksgiving Day Race. What a great way to get the family outside for a great cause and burn calories while you do it!
On December 1st I’ll be running the Annapolis Half Marathon. It’s a scenic course throughout historic Annapolis, including Main Street and Church Circle, with the Start and Finish at Navy-Marine Corps Stadium. Net proceeds go back to charitable organizations in Annapolis. Almost $40,000 was donated from the 2011 race!
Local bands The Rovers and Sly 45 will be playing at the Finish Line Party! There will be plenty of food and beverages so come join!
This year’s “A” race was the Avenue of the Giants Marathon in Myers Flat, a small town in the Coastal Redwoods of Northern California.
For my training this year I tried something a little different. Instead of running 5-6 times during the week, I did only 3 Quality runs per week. The 3 Quality runs are the Maintenance/Pace Day, Speed Day, and the Long Distance Day.
The maintenance/pace run are short-mid distance runs with a little fartlek style pace work included. The speed/interval day are fast, sprint style repeats on the track if possible. The long distance runs are done slightly slower than your goal marathon pace varying from goal pace to your goal pace plus 1:30. Reducing the amount of times running and being a little more focused on the 3 quality runs will lessen the wear and tear on the joints typical of a regular training program.
I also seemed to enjoy the training more without having so much mileage hanging over my head every week…that also allowed my body to recover better and I seemed to get a little more out of each run. I know when you start to get into weeks 12, 13, etc the mileage and the training gets to be challenging both mentally and physically. This new structure should help curtail that a little.
So, if you’re planning on doing any of the upcoming events in the area; The Annapolis Ten Miler this month, the Metric Marathon in October, or the Rosaryville Veteran’s Day 50k maybe try the 3 Quality Run program. I believe this program mixed with a day or two of weights and/or cross-training should be perfect for all racers whether just trying to finish or trying to win an age group.
