Three General Guidelines to Training

April 17, 2013 by Angela Coon

 

I get a lot of questions about training from clients and customers and friends. I get questions from mom's about their kids training and I get questions from girlfriends who used to be very active. Now some of these people are less active because of having kids and how life gets busy and then training gets buried into their schedules as a low or a non existent priority.
 
With this in mind maybe these Three General Guidelines to Training might  jump start you into a new workout or help you improve training you might already be doing. 
Number 1.
Do something you can repeat each weekly cycle. For example = Everyone wants to go for the big workout day one with zero thought about day 2,3 4 on. Hey, I am not being critical. The Bootcamp business model thrives on this idea.  It's not anyone's fault. you just don't know different or better ( yet ) How about you try to do what I tell people all the time.  Set yourself up to succeed. Test yourself. Start with a 20 minute maximum routine and see if are able to repeat it  every other day for 7 to 10 days. Your next test is to  keep that same workout exactly the same and repeat if for one more cycle ( try and repeat another 7 to 10 day trail of 20 minute workouts ) . If you can do that then experiment to add 5 to 10 more minutes on the 20 minute workout. ( one common mistake I see all the time =  No one wants to skip a day inbetween. Why ? =  because more is better. ( it's our North American culture imbedded that more is better)  Trust me. More is more. More is not always better. Stick to the plan of this Number 1 and you will do fine. )  
Number 2 
.
You need to find the kind of exercise that works for you. This took me a long time to learn post athletic career. I am one of the lucky ones. I love exercising because it makes me feel better than I did if I don't exercise. I even think it acts like medicine for some but that is for another blog. Walking for exercise might sound dull or riding your bike might seem too easy  but both forms of exercise are repeatable and sustainable and they are relatively safe. One tip =  injuries happen to everyone.  when they happen they pull people off track. Having babies, starting new jobs or something accidental while enjoying a weekend activity... Then what? Stick to Number 1 and work on Number 2. No excuses =  you can do a ton of exercises in your basement , bedroom ( no comments from the cheap seats please) or your living room. Get down and give me  3 sets of 5 push ups and 10 sit-ups  ( switch the order and number around/ woman do more sit ups / men do more pushups generally) and you pick one other exercise and repeat it 3 x a week. Ya, I know. Most of you reading this are saying that is not enough. Ok. do it and tell me different and what worked for you then. 
Number 3.
Regarding the silly numbers I just recommended someone do for push-ups and sit ups in my last general principle? Well,  10 situps and 5 push ups? Really? 3 sets? That's it? Yeah, well I have seen people who could not really sustain that but so what. Work with what you have and grow it from there. Small progression over time needs to happen. It has been called Progression of load. Load could be a bunch of things . Load could be progressively add some time onto the workout.Load could also be progressively adding one more or two more to a set. Here is the thing. Most people progressively load too FAST. 
Whoops ONE more and its kinda important but I am not adding in because three things is enough to remember. I could give you 10 general principle but 3 is enough right now.  Just remember this last thing =  PLAN TO REST, SLEEP MORE, SLEEP BETTER, ACTIVELY PURSUE THE IDEA THAT IF YOU TRAIN or WORKOUT  or  ARE TRYING TO DO SOME KIND OF PERFORMANCE .... you can't just keep adding more work to your day or more exercise as without restoring your energy pool , naturally revitalizing you energy capabilities and giving yourself a chance to re-boot. 
I know lots of people want  recipe workouts and training . Just try to keep in mind these 3 Easy to follow General Principles of Training   and  my  hope is some of these ideas help you get going.  Moving  makes us feel better and when we feel better we laugh more , love more and enjoy more.
I hope it is going well for you.
I wish you my best in the journey. 
Ange
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Cool Tools for Training on and off the track. Protein shakes and few recipes for you to try...,

June 29, 2012 by Angela Coon


I have had a growing interest in nutrition for a long time going back to when I began more organized training.  I noticed in one of my first training logs March 8th 1992 when I began to itemize which individual supplements I took and having some vague idea about the role calcium plays in cramp prevention and how the b vitamins are essential for nervous system stress. Up to that point I had taken a multi vitamin promoted by my dad. He seemed to have understood early on the need for some dietary back up plan.  
One of my earliest nutritional tools I used for training consisted of crushed vitamins in a mortar and pestle. I started adding a sweet juice such as apple cider to get it down. Yuck. I can’t believe I used to do that!
Today things are more civilized in my life and I routinely count on protein shakes to successfully propel me through my day.
Here are a few of my favorites.
1.Hawaiian Delight = fresh pineapple, coconut milk, ice, vanilla protein powder or unsweetened protein powder (sweetened with fresh pineapple juice and or maple syrup or fresh squeezed orange juice)
( I like this shake because you can pretty easily buy fresh cut pineapple now and the if so the taste is so fresh and pineapple is a natural digestive aid. I like coconut milk but not all coconut milks are created equal. You need to try a few and see which one you like)
2. Vanilla Iced Coffee Shake = brewed coffee to taste chilled, ice, milk, sweeten to taste, vanilla protein powder.
( Coffee houses sell  high calorie vanilla coffee drinks which are incredibly tasty but extremely high in calories with no protein.  If calories are counted you need to keep this in mind. If calories are not something you need to count then the taste and effect of caffeine with protein can be a really great training aid as well as delicious.  Coffee can be sweetened the night before when it’s hot so the sweetener dissolves and then chill coffee for next day use. ) 
3. Yogurt Smoothie Protein Kick = This is a shake I have been making for a while now every morning as I like to change what I do so I don’t’ get tired of one kind of shake.
I mix regular yogurts , full fat and cows, goat and sheep ~ ¼ cup each, ice, protein powder and or skim milk powder ( this ingredient can alter taste so watch how much you use), fresh berries and or ½ or full banana. Sometimes I add toasted wheat germ for extra protein and b vitamins but not lately. This ingredient will change the taste as well. I mostly drink protein shakes for one reason. They WORK. If they taste great, it’s a major bonus. 
Best time of day to have a shake for me? I find picking a routine time to facilitate the rest of my meals works best. That is first thing in the morning or later in the day ( mid day) if I need something before training. 
Protein Shakes for Kids  = I find kids super sensitive to taste so I make sure if I am making a nutritious boost for kids that it must taste fantastic. For this reason I might not use protein powder as there are so many on the market that taste nasty. Ive found using skim milk powder never works, and yogurt will depend on the kid. Fresh fruit is a home run, ice and I also use premium ice cream usually vanilla. You may need to use some milk to make it drinkable through a straw. 
Cool tools help me conquer my day and I find it nearly impossible to be consistent in the productivity of my days without great nutrition.
Enjoy,
Angela

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