Dumbbell HIIT Circuit
Equipment
Very simple. Quick full body circuit here. All you need for this one is a set of medium dumbbells (Dont be afraid to try something a little heavier than you’re used to. You can […]
5 Exercise Full Body Circuit
Getting your workout in doesn’t need to take a lot of time. So Here’s a quick and effective full body circuit to get you going and make you STRONGER!
Do this circuit 2-3 x a […]
Get It Done Fast with This Reverse Ladder Workout
I’m all about simple, quick and effective workouts!
Metabolic conditioning (or metcon for short) is a type of training that combines strength exercises (usually 2-4) with minimal break in between. So you’re also burning a […]
Workout: Pushup + Row + Deadlift Combo
The Workout
This sequence of exercises focuses on your CHEST, BACK, SHOULDERS, HAMSTRINGS, GLUTES and of course CORE. And as the number of reps increases each round, so does the intensity, turning this into a […]
The Importance Of Strength Training For Runners
Running has so many amazing health benefits – it fills us with high energy endorphins, keeps us lean and mean, makes our heart stronger, and it’s even meditative for some. That being said , runners have the highest incidence of chronic injuries out of any group of athletes, including contact sport athletes. Why? The constant repetitive strain that the running motion has on the body can and will take its tole over time and injury will eventually ensue; that is, unless one trains their body to be able handle this strain.
Yes, that means injury can be avoided! By strengthening the muscles, ligaments, tendons and bones that are needed for the repetitive motion of running, we are lubricating and protecting them from wear and tear. Muscle contractions stimulate not only the muscles themselves but also make your tendons and ligaments stronger, as well as increase bone density. So proper targeted resistance training can and will help keep you running longer, more efficiently, and at a faster pace, if that’s what you’re looking for. Win win! Track, hill and stair workouts are also excellent forms of training, especially if you’re looking to improve your time, from a performance standpoint.
Below I share some important points. These include resistance training, track workouts to improve speed, and cross training to be able to strengthen the body through ways that simply running cannot do alone. Wether you’re a recreational runner (yes overuse injuries can affect you eventually as well) or a running junkie, these fitness tips will help you on your way to a long lasting injury free running career.
[…]
Workout: 3 Exercise / 20 Minute Circuit
Sometimes the simplest workouts are the toughest and most efficient. That’s exactly what you’re getting from this one. With just these 3 exercises, you are ultimately working your whole body from head to toe!
The key with this kind of workout is to choose 3 exercises that complement each other well and that target a bunch of different muscle groups synergistically. Also, it’s a good idea to match 2 challenging compound exercises (in this case squat press and half burpee) with 1 lower impact single joint exercise (tricep extension) which will help balance out the work load by giving your larger muscle groups a chance to recover slightly while you’re still working and keeping your heart rate up. The key is to make the workout challenging yet sustainable throughout.
All you need is 1 challenging dumbbell (10-20 lb) and a timer. Also, this workout is not long to complete – about 20 minutes. But it’s the most efficient 20 minutes you’ll get out of a workout. So in other words- nothing to lose, and no excuses!
Scroll over each exercise for videos of proper execution of movements.
Squat + Dumbbell Overhead Press
Overhead Tricep Extension
Half Burpee
Instructions:
Round 1 introduces the 3 exercises, for proper form. So take your time to complete each rep and use the break between exercises.
Rounds 2, 3, 4 and 5 are geared towards completing as many reps as you can in the 45 seconds with no breaks between exercises, culminating with the last and toughest round where all 3 exercises are performed back to back. This will definitely get your heart and all muscles pumping!
After each round take just enough break (max 30 sec) to grab a sip of water and towel off the sweat!
[…]
Q & A – What’s More Important For Reaching My Weight Loss Goals: Cardio or Strength Training?
My answer in short, is BOTH. But lets delve into WHY!
First off let me start by addressing this very common mentality people still have of needing to separate cardio exercise from weight training. This way of thinking is out-dated and just plain false. Many of us are still influenced by this old-school mindset which falsely labels and separates 2 “types” of exercising at extreme ends of the spectrum- Either you weight lift to bulk up like a bodybuilder OR you do an hour of steady state aerobic exercise to lean out like a marathon runner.
[…]
Urban Warrior Update : Deal is Done. Congrats Pam!
Pam completed her Urban Warrior race this past Saturday in Toronto. I was there from start to finish and I have never seen anyone as excited and ready to take on this new challenge. As you may or may not know, Pam was my ambassador for this race as she was representing Just Get Fit, and did so with flying colours. After months of training and completing road races and a duathlon, this was the final test (at least until her next training goal 😉 ) Even though she may have been the oldest ambassador there, being surrounded by a bunch of fit twenty and thirty year old crossfit pros, she was not intimidated by any of that. She fit right in among the group and barrelled her way from start to finish in this course which combined 10km of running with various obstacles along the way, including wall climbing and sand bag carrying. Way to go Pam!!
Pam holding her own in pre-race ambassador pic!
[…]