16 Ways To Burn More Calories – Without The Gym!




First let me start this by saying that I personally love the gym and I think it can be a great addition to your daily life for many reasons, but it is way more important to be active during the day rather than to save all of your energy for a short workout. I always tell my patients that I’d rather them be more active throughout the day then go to the gym. Sure that one hour workout class will burn lots of calories and boost your metabolic rate, but it matters even more how active you are for the rest of the day because that is where the bulk of your calories burned are coming from.

Below lists the top ways to burn tons of calories without even having to step foot in a gym:

1. Stand rather than sit

Standing burns more calories than sitting because you have to engage and activate many muscles to keep yourself upright. Most individuals will burn anywhere from about 20 to 50 calories more an hour standing rather than sitting. So lets think about that, say you usually sit for 5 hours at your desk and then you switch to standing for 5 hours. That could mean an additional 100 to 250 calories just from standing! That’s equivalent to running 1 to 3 miles. Read more here and here that looked at the effect of sitting versus standing and energy expenditure.



2. Park farther away

Always park farther away from your destination because this means you will have to walk more, meaning you burn more calories! Walking to and from your destination from a farther destination definitely adds up. You can apply this same principle with public transportation – get off a stop earlier and walk.



3. If your destination is within one mile, walk to it

Walking to your destination that is a mile away will probably take close to the same amount of time as it would be to drive. Think about all that goes into driving – you have to find your keys, back out of your garage, find a parking spot, and walk from your car to the destination. Instead of having to deal with the car, just walk! And burn 200 + calories walking home and back.



4. Add fiber to every meal

Fiber is indigestible, meaning you won’t absorb calories from fiber and fiber may even prevent you from absorbing calories of other foods. Your body will also expend more energy just from trying to digest fiber! High fiber foods include chia seeds, flax seeds, raspberries, and nuts.



5. Eat protein at each meal

Due to the thermic effect of food, you lose up to 30% of calories just from digesting protein. So say you take 100 calories of protein, you may only absorb 70 of those calories! Aim to get protein at every meal, and go for complete proteins such as eggs and fish.

6. Walk like a New Yorker

I always advise people to walk like you are going to be late because you’ll burn more calories doing so! When you walk faster your heart rate goes up and you engage more muscles causing you to burn more energy. It will also save you time which is an added bonus.



7. Listen to upbeat music

Listen to upbeat music when you are walking, when you are at work, basically whenever you can. Music can make you move more from involuntary movements such as tapping your foot or moving your arms, this adds up! Music also boosts mood and energy and can prevent you from feeling sluggish.



8. Wear an activity monitor

Make it a game to see how many calories you can burn and how far you can walk per day. Tracking devices are an awesome way to see how small changes you make lead to bigger results. You can see which days you were less active and try to determine why that was and how you could change it. You can also see the days you were more active and why you were more active that day and think back on how you felt that day. We love the Apple watch in particular because it tracks heart rate, calories burned, and total steps each day and we can look at each day, week, or month and see how active we were and how we did with our fitness goals and how we can improve.



9. Cook your meals rather than ordering delivery

Using your thumbs to order delivery uses about zero calories. When you are cooking and prepping your meals, it takes energy to do this! Cooking your meals also saves money and lets you control all the ingredients so you know you are getting a healthy meal.



10. Pick up around the house

You can actually burn a ton of calories just by cleaning and picking up around the house. This is because you are bending, twisting, scrubbing, you are doing a good amount of hard labor without even realizing it. The next time you want your partner to clean up around the house, tell them what a great calorie burner it is. I like wearing my activity monitor when I clean because then I see how many calories I burn doing it and it gives me extra incentive to clean when I don’t want to.



11. Get good sleep

This also means going to bed at a reasonable hour which will also prevent you from wanting to snack late at night. Sleep is when your body heals itself and helps to decrease stress in your body and allow your hormones to work properly. Lack of sleep can make you more sluggish and hungry the next day, meaning less calories burned and more calories consumed even when you don’t need to eat more. Sleep should not be seen as a luxury but an absolute necessity to optimal health.



12. Eat prebiotics

Prebiotics are food for the good bacteria in the gut. Studies have found that there are types of bacteria in the gut associated with being lean, while there are other types of bacteria in the gut that are associated with obesity. This may be due to how the good bacteria that keep you lean help to eat away some of the calories you ingest, meaning you won’t absorb a good amount of calories that you take in. Prebiotics are found in many foods including fruits and vegetables, such as asparagus, garlic, onions, bananas, and apples. Increase the amount of prebiotics in your diet to increase the good bacteria that keeps you lean and to prevent your body from absorbing and storing extra calories as fat. There is a ton of research on this, check out this one study to learn more here.



13. Carry your groceries

Carry your groceries as far as you can! If you have a market that is close enough to walk to, consider walking home with your groceries. Carrying the heavy bags coupled with walking is a great way to burn additional calories.



14. Take the stairs

This is another one you’ve probably heard before, but it’s a good one! Taking the stairs burns way more calories then taking the escalator or the elevator, and it saves you time! Tracking how many flights of stairs you climb each day is another great feature of an activity tracker.



15. Drink more water

Just drinking water can accelerate the rate you burn calories. A study found that individuals who drank two cups of water in one sitting increased their metabolic rate by 30%! Read more about this study here. Aim to get at least eight glasses of eight fluid ounces of water per day, more if you are active and working out.



16. Shop in person rather than online

Shopping is actually a great calorie burner, especially if you are shopping for clothes. Just the act of trying on clothes is an energy burner in itself, but also walking around the mall or the store can burn many calories as well.



Main takeaway…

If you can’t make it to the gym, know that there are plenty of other ways to burn just as many calories as you would have had you gone to the gym.



References

  1. https://www.ncbi.nlm.nih.gov/pubmed/25872228
  2. https://www.ncbi.nlm.nih.gov/pubmed/27515973
  3. https://genomemedicine.biomedcentral.com/articles/10.1186/s13073-016-0303-2
  4. https://academic.oup.com/jcem/article/88/12/6015/2661518

5 Reasons Foam Rolling Helps You Reach Your Fitness Goals Faster




 

A foam roller is a tool used to loosen up hard and tight areas of muscle, which are also referred to as “muscle knots.” Because a foam roller is able to break up these tense areas of muscle and smooth them out, foam rolling is considered to be a type of “self-myofascial massage,” or to put in easier terms it is a type of “self-massage.”  Foam rolling has amazing health benefits and it is also a necessary component of your fitness routine.

Below lists the top 5 reasons foam rolling helps you to reach your fitness goals faster:




1. Decreased recovery time

Contrary to popular belief, you don’t actually build muscles while you are working out. When you workout you are actually breaking down muscle and your body doesn’t start to rebuild that muscle until after you are done with the exercise during “recovery time.” A top factor that can increase recovery time (meaning cause your muscles to take longer to build and recover) include tight sore muscles. Make it a habit to foam roll and stretch after every exercise to roll out tight muscles and decrease recovery time so your body can heal itself quickly and be ready to tackle its next workout. If a muscle has not had a proper amount of time to heal itself, this can lead to injury.



2. Better sleep

Seep is a prime time for the body to rebuild muscle, regulates appetite, and strokes your metabolism. For these reasons – and many more – getting a good sleep is an essential aspect of losing fat and maintaining a healthy body composition. Foam rolling is great for sleep because it relaxes tense muscles and works out tense areas to allow for a restful and comfortable sleep.



3. Greater range of motion

When you have a greater range of motion, these means your are able to use more muscle fibers in the exercise. When more muscle fibers are used, more energy is generated, meaning more calories burned during your workout. Having a greater range of motion and being more flexible also helps to prevent injury. 



4. Decreased soreness

Feeling sore can prevent you from wanting to workout, and can also decrease the quality of your workout. Foam rolling has been proven to decrease the amount of time you are sore after a workout. Read more about this here.



5. Increased blood flow

Foam rolling increases blood flow and circulation in your body, and increased blood flow has been shown to possibly increase fat burning in the body.Increased blood flow also allows your body to send recovery factors to the muscle tissue to rebuild and heal the worked out muscle fibers. Read more about this here and here.



Main takeaway…

Foam rolling is an essential part of speeding up recovery from exercise and helping you reach your body composition goals faster. Read more about the benefits of foam rolling here.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/
  2. https://news.nationalgeographic.com/news/2014/02/140211-shivering-cold-exercise-brown-fat-white-fat-irisin-metabolism-weight-loss/
  3. https://www.sciencedaily.com/releases/2016/03/160301120046.htm




 

Essential Items For Your Home Gym




Everyone could benefit from having a home gym and you definitely don’t need a ton of expensive and bulky equipment to do so! Just a few essential items and you are good to go.

Below is a list of essential home gym equipment:




1. Abdominal roller

If you’ve ever tried the abdominal roller then you know this is a killer workout! Not only does it work your abdominals, but it also works your back, shoulders, and arms to give you an awesome upper body workout. Keeping your core strong is extremely important to prevent injury especially for those of us who already suffer from lower back pain or bulging discs.



2. Stability ball

This is the big bouncy exercise ball you’ve seen in gyms or pilates and yoga classes, and is an essential tool for your home gym because it is so versatile. Using the stability ball improves strength, balance, and flexibility and is great for both upper and lower body workouts.



3. Textured foam roller

A textured foam roller is an amazing tool for a variety of reasons and is a definite must for your home. It helps to smooth out tight muscles to prevent injury and pain, increase range of motion and flexibility, and decreases recovery time. The added ridges on this foam roller add greater pressure to harder to reach muscle knots.



4. Smooth foam Roller

This is a great everyday foam roller to use on all areas of your body to help keep muscles long and lean. It is not as aggressive as the textured foam roller and is a good choice if you have never used a foam roller before. 



5. Gliding discs

These discs can be used to intensify all kinds of upper and lower body workouts. Try stepping one foot on the disc and pushing the disc back with your foot into a lunge, and pulling the disc back with the same foot – you definitely will feel the burn! Another great exercise is getting into plank position with each hand on a disc and alternating gliding the discs forward – seriously a killer. 




6. Resistance bands

Resistance bands are an awesome workout tool you can use around your ankles, thighs, and wrists. They increase the intensity of your workout by adding extra resistance. For example, wrap a resistance band around your ankles and do jumping jacks to increase the intensity and amp up the calorie burn! 



7. Jump rope

For being such as simple exercise, jumping rope is an extremely effective workout! It is effective because it is both strength training and cardio in one. Not  only does it get your heart rate up and burns hundreds of calories, it also works your glutes, hamstrings, calves, and deltoids as well.



8. Smooth trigger point ball

These circular trigger point balls allow for precise pressure targeting of tight muscle knots. These are great for working out knots in the curved areas of the body that can be difficult to reach with a standard foam roller. These are especially great for the lower back, hips, and shoulders.



9. Spiky trigger point ball

If you have very tight and tense muscles and want the best tool to release them, this is your tool! The spiky surface of this ball really gets into the tight areas of muscle to break up the tension. 



10. Fruit and vegetables infusion water bottle

Whenever you are exercising you should have some water on hand, whether this be at home or at the gym. We love this high tech water bottle because it allows you to add your favorite fruits or vegetables to the central cylinder to infuse the water with flavor. My personal favorite is adding slices of cucumber 🙂 



11. Fitness ring

These rings are awesome for upper and lower body exercises. Put the ring width wise between your hands or thighs and pulse to get an amazing burn and toning workout. 



12. Phone armband carrier

No pockets, no problem! This armband uses a zipper to secure your phone into its pouch, wrap it around your arm and you are good to go with your workout! This is an essential tool that you can use at home, at the gym, or for anytime you don’t have a pocket or free hand to carry your cell phone. 



13. Thigh master

This tool has been around forever, and that’s because it really works! All you do is put the thigh master between your legs and pulse squeeze to  sculpt lean, sculpted legs. You can work your thighs just by watching TV or reading! 



14. Weight lifting gloves

These are essential for keeping your hands, most notably your palms, protected from blistering and  irritation that can come from lifting weights or exercises in the plank position. Don’t let pain stop you from working out!



15. Wireless earphones

Once you start using wireless earphones, you will never want to go back to wires! Think about all those times you’ve tried running, doing lunges, stretching, etc. where you had to take your earphones out because the cord kept getting in the way. No more frustration once you go wireless! 



16. Yoga mat

Having your very own yoga mat is key. Not only will you use this at home for your own yoga practice or for exercises where you are on your knees, but you can also bring it to a park or to a class. Think about all those times you go to a yoga studio and have to not only pay to use one of the mats but also have to use a mat that has been used by hundred of sweaty people. 




17. Stretch circle

This is ultimate full body stretch tool that is great for recovery after a workout. This tool is also great for practicing yogis and fitness enthusiasts who are working on lengthening and stretching out muscles to increase range of motion and flexibility. 




5 Ways Foam Rolling Decreases Stress and Depression




Getting a massage is definitely one of the best things you can do for yourself and if you’ve ever had a massage, then you know how amazing it feels for both your mind and body. A massage makes you feel more relaxed, clear headed, and relieves tight muscles.  Unfortunately, a massage can get costly and can be time consuming when you try to do it on the regular. Wouldn’t it be great if you had an effective, inexpensive tool you could use DAILY that gave you the same benefits as a massage?? Insert the foam roller! Foam rolling is a form of massage that is cost effective and saves you a ton of time. The benefits of foam rolling go way beyond relieving muscle tension because foam rolling is also great for your mind. 

Below lists ways foam rolling helps to relieve stress and depression:




1. Decreases tension

The main stress hormone, cortisol, is increased after hard exercise as well as with stressful situations and leads to tension buildup in your muscles. As your cortisol is coming down after hard exercise, use the foam roller to releases the tension in your muscle tissue. The act of rolling out those knots of tension in your muscles will give your mind a sense of release as well. 



2. Increases happiness

Rolling out tensed muscle tissue may increase the joy inducing neurotransmitter dopamine in your brain. Next time you feel like your muscles are tight and you are feeling down, give yourself a massage by using the foam roller to boost feel good hormones!



3. Mood boosting

Serotonin is the main mood stabilizing hormone in your brain and when serotonin levels are low this causes feelings of anxiousness and depression. Grab the foam roller when you are feeling down and start massaging out those tight muscles to boost your mood.



4. Promotes calm

Focus your attention to your tight muscles and use the foam roller to give yourself a massage to those areas of tension. Massage decreases the excitatory neurons in your brain to promote a calm and peaceful state. 



5. Increases mindfulness

Foam rolling is an extremely effective way to practice mindfulness because as you are massaging out the tense areas of muscle, it forces your mind to draw your attention and focus to the muscles you are working on. 




References

  1. https://www.ncbi.nlm.nih.gov/pubmed/16162447
  2. https://breakingmuscle.com/fitness/healing-the-adrenal-system-the-effectiveness-of-massage-therapy
  3. http://www.cnn.com/2007/HEALTH/03/08/healthmag.massage/
  4. https://www.wellandgood.com/good-sweat/foam-roller-moves-for-stress-relief-lauren-roxburgh/




 

Fat Loss And Strength Gain Exercises You Can Do Anywhere




HIIT workouts are comprised of alternating periods of short, intense anaerobic exercises with less intense recovery periods and have been shown to boost your metabolism while burning tons of calories in a short period of time. Try our 31 Day HIIT Fit Challenge and kickstart your weight loss and strength gain!




Plank Jacks One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Knees to Feet One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Elbow Plank Drops One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Walk-Outs One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Bicycle Kicks One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Walk-Out Push-Ups One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Mountain Climbers One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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180 Jump Squats One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Star Jumps One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Jumping Lunges One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Burpees One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Jump Squats One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Butt Kicks One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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High Knees One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Skaters One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Tuck Jumps One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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Jumping Jacks One of our full body, no gym or equipment required, HIIT exercises Powered by Daily FitBot [download in Facebook Messenger ]

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How to Maximize Your Fat Loss with Fitness





Diet is always the most important in terms of a healthy body, but exercise can be a great addition to help sculpt your body. Unfortunately, a good majority of individuals exercise regularly but don’t see results, and may even end up gaining more fat than what they started with – no bueno!

Below are crucial tips to optimize fitness to increase fat burning and help you reach your body composition goals:

Build muscle

To put it simply, you want as much muscle as you can because muscle is what increases your metabolism. The more muscle you have, the more calories you will burn at any given time. Gain muscle and minimize muscle loss by adding strength training exercises to your workout routine.

This could be any variation of strength training: yoga, barre, pilates, heavy lifting, etc. Another benefit of strength training is that it will cause you to continue to burn more calories even after the strength session is over.



Real Life Example: I had two female patients one day. One was 130 lbs and had 18% body fat and her resting metabolic rate was 1450 (resting metabolic rate is the bare minimum amount of calories you will burn in a day) which means her body was mostly muscle. The second patient was 170 lbs and had 47% body fat (meaning about half of her body was fat) and her resting metabolic rate was 1150. This means that even though the 130 lbs patient weighed 40 lbs LESS, because she was mostly muscle and very low fat, she burned about 300 calories more per day than the patient with almost 50% fat.

To put this in perspective, to burn 300 calories it would take about an hour of exercise. This is an example of why you want to build and preserve muscle because it is what will determine how many calories you burn daily.

 

Say no to steady-state cardio





This type of exercise is really a waste of time in terms of weight loss. It is inefficient because it leads to muscle wasting rather than muscle building and you really don’t burn many calories from it. With steady-state cardio you also stop burning calories once you stop the exercise – this is unlike high intensity interval training or strength training which causes you to continue burning calories for hours after the workout.

Note: Any type of cardio is good for your heart, stress relief, and improved mood – however not good for weight loss.



 

10,000 steps per day

This means you are moving around more so than sitting, those little movements everyday will add up to you burning more calories. Even just standing rather than sitting will activate more muscles and cause you to burn more calories. Aim to get up and move around at least once an hour,  if you subtract 8 hours of sleep, this means you have 16 hours to move. Increase walks throughout the day by walking 10 minutes around the block before work, walking at least 10 minutes at lunch time, and walking after dinner for at least 10 minutes – walking after eating also helps with digestion, another added benefit!




Real life example: All the time I have patients come back from vacation saying they walked a lot but barely did any other exercise and definitely did not follow a healthy diet. More often than not, they end up losing fat and gaining or maintaining muscle. How does this happen?! Well, when you are on vacation you tend to be moving around more, you are constantly on the go, and you are walking all over the place.

Don’t underestimate the power of walking and movement, it really can make a big difference. Another reason can be due to a more relaxed state and less cortisol production while you are on vacation. Elevated cortisol comes from too much exercise and/or too much stress, and cortisol favors muscle breakdown and fat accumulation. Good reason to book your next vacation!

 

HIIT

High intensity interval training (aka HIIT) means you are doing short bursts of exercise followed by short periods of rest. HIIT has shown to be the most efficient and effective form of exercise because it helps you to build muscle and burn more calories even after the workout is done, and is under 30 minutes.

This should be done every 48-72 hours, maximum 3x per week because too much high intensity back-to-back doesn’t allow your body to rebuild itself and can lead to muscle breakdown and loss – which you know from above is the last thing you want for your metabolism.



 

Mix it up


Doing different types of exercise means your body is never able to adapt to a workout and keeps your body guessing. Mix up your workouts weekly or every 2-3 weeks. If you continue to do the exact same exercises for longer than a few weeks, your body gets really good at doing these exercises and is not challenged anymore because it knows what to expect. When your body goes on autopilot and is no longer challenged, it will stop burning as many calories.



 

Rest

Give your body at least one day off from exercise per week, it needs this rest time to heal and rebuild muscle. Also too much exercise will cause high levels of cortisol in your body. High levels of cortisol in your body favors fat accumulation and muscle wasting – not a good combo!

On your rest day(s) walking and stretching is still great – a rest day does not mean you have to sit on the coach all day.



 

Sleep

Sleep is so important because it is when your body rebuilds and makes muscle. It is absolutely necessary for muscle growth and the prevention of muscle breakdown. Someone who is exercising regularly will need more sleep than someone who does not exercise – good excuse to sleep in!

Exercise will also allow you to sleep better, and is one of the best ways to increase the quality of your sleep – just make sure you are done exercising at least 2 hours before you want to go to sleep because exercise revs you up and makes you alert, which is the last thing you want before you try to sleep.



31 Day Workout To Get You Fit – No Gym Required




 

HIIT workouts are comprised of alternating periods of short, intense anaerobic exercises with less intense recovery periods and have been shown to boost your metabolism while burning tons of calories in a short period of time.



Note: Always consult with your primary care provider before starting any new fitness routine.

 

Day 1

Butt Kicks  – 60 seconds

Jumping lunges – 30 seconds

Jumping jacks – 30 seconds

Skaters – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 2 [Rest Day]

Rest days are an important part of any fitness training routine. The time off actually helps your body fully recover and grow muscle.



Day 3

Jump squat – 60 seconds

Skaters – 60 seconds

Burpees – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 4 [Rest Day]

 

Day 5

Butt kicks – 60 seconds

Star jumps – 30 seconds

Mountain climbers – 30 seconds

Jump squats – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes



 

Day 6 [Rest Day]

 

Day 7

Jumping jacks – 60 seconds

Butt kicks 60 – seconds

Jumping lunges – 30 seconds

*Rest – 60 seconds

Beginner: 4 rounds – 13 minutes

Moderate: 5 rounds – 16.5 minutes

Advanced: 6 rounds – 20 minutes




 

Day 8 [Rest Day]

 

Day 9

Butt kicks – 60 seconds

Skaters – 60 seconds

Burpees – 60 seconds

*Rest – 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 10 [Rest Day]

Day 11

Skaters – 60 seconds

Star jumps – 30 seconds

High knees – 30 seconds

Mountain climbers – 30 seconds

*Rest 60 seconds

Beginner: 4 rounds – 13 minutes

Moderate: 5 rounds – 16.5 minutes

Advanced: 6 rounds – 20 minutes




 

Day 12 [Rest Day]

 

Day 13

Jumping jacks 60 seconds

High knees – 60 seconds

Burpees – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 14 [Rest Day]






 

Day 15

Butt kicks – 60 seconds

Burpees – 60 seconds

High knees – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 16 [Rest Day]

 

Day 17

Jumping jacks – 60 seconds

Tuck jumps – 30 seconds

Skaters – 60 seconds

Mountain climbers – 30 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes




 

Day 18 [Rest Day]

 

Day 19

Skaters – 60 seconds

180 degree squat jumps – 30 seconds

Jumping jacks – 60 seconds

Mountain climbers – 30 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 20 [Rest Day]

Day 21

High knees – 30 seconds

Burpees – 60 seconds

Jumping jacks – 60 seconds

*Rest 60 seconds

Beginner: 4 rounds – 13 minutes

Moderate: 5 rounds – 16.5 minutes

Advanced: 6 rounds – 20 minutes




 

Day 22 [Rest Day]

 

Day 23

Elbow Plank Drops – 30 seconds

Skaters – 60 seconds

Burpees – 60 seconds

Bicycle kicks – 30 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

Day 24 [Rest Day]






 

Day 25

High knees – 30 seconds

Skaters – 60 seconds

Jumping lunges – 30 seconds

Butt kicks – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

Increase the burn: hold 3lb weights

 

Day 26 [Rest Day]

 

Day 27

Jumping jacks – 60 seconds

Jump squats – 30 seconds

Skaters – 60 seconds

*Rest 60 seconds

Beginner: 4 rounds – 13 minutes

Moderate: 5 rounds – 16.5 minutes

Advanced: 6 rounds – 20 minutes

Increase the burn: add 1lb ankle weights




 

Day 28 [Rest Day]

 

Day 29

Butt kicks – 60 seconds

Burpees – 60 seconds

Bicycle kicks – 60 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

Increase the burn: hold 3lb weights

 

Day 30 [Rest Day]

 



Day 31

Jumping jacks – 60 seconds

Jumping lunges – 60 seconds

Mountain climbers – 30 seconds

Bicycle kicks – 30 seconds

*Rest 60 seconds

Beginner: 3 rounds – 11 minutes

Moderate: 4 rounds – 15 minutes

Advanced: 5 rounds – 19 minutes

 

5 Simple Ways to Prevent Injury While Training for a Marathon





Training for a marathon, or any other distance event, can be incredibly hard on the body. My number one goal going into training for the New York City Marathon was to not get injured before the race even began.

An injury during training can set you back for a few weeks at best, and at worst can make you drop out of the race. These are some of the things that I did which kept me completely injury free throughout my training as well as with during the actual marathon.



1. Foam rolling


The main objective of foam rolling is to restore flexibility and range of motion to very tight muscles, or “knots” of muscle. Breaking up these knots restores blood flow through these tight areas, thereby increasing circulation and allowing oxygen and other mediators to repair muscle tissue.

I used a foam roller immediately after every long run for at least 10-15 minutes.



2. Yoga


In addition to foam rolling, yoga helps to relieve tension in joints and lengthens out muscles to increase flexibility and range of motion. You want your muscles to be as flexible and lose as they can be because a tightly bound muscle means a greater risk that this muscle will be stretched beyond its limits.

When a muscle is stretched beyond its limits is when injury can happen. I tried to do at least one hour of yoga each week.



3. Strength training


When you only do cardio you are going to lose muscle – especially if you are running more than 40 miles a week. Strength training increases stability of muscles and helps to improve structural weaknesses in your body, whether in the muscles, joints, or connective tissues.

When one part of your body is slightly weaker than another, this can lead to overcompensation of other muscle groups, which in effect can lead to widespread injury. I always made sure to do a high-intensity strength training class each week.



4. Protein


Protein helps to repair muscle and tissue fibers that get broken down during the training process. Since protein helps muscles heal faster, runners who consume adequate amounts are able to recover quicker after hard workouts and are less likely to get hurt.

Examples of healthy sources of protein include eggs, egg whites, chicken, turkey, fish, and whey protein.



5. Good shoes


Invest in a couple pairs of good running shoes that provide adequate support to your knees and hips. Most fitness and running experts suggest replacing your shoes every 300-400 miles. I follow this rule or if I’m starting to feel any sort of pain in my knees I know it’s time to switch them out. I went through two pairs of running shoes during the 3 month training period, its a good investment.