by Chris Heidel

So, I was all ready to write my pre-Tour de France summary, then I read Elliott McFadden’s post over at Austin on Two Wheels, and decided he had covered it all plus added some great inbedded links and video for extra info! Take a moment to read his article, especially if you are a novice Tour de France fan. Oh, and if you are wondering where I am for the next month, I’m watching my boys of summer on the big screen over at Versus. Head on over. I’ll show you the ropes.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

by Chris Heidel

Are you spending 60 minutes, 5 days per week exercising at a moderate pace on your favorite piece of gym equipment? If so, you could be wasting a lot of time and not getting the cardiovascular or weight loss results you are looking for. No matter what your fitness level, consider adding fitness interval training to your cardio plan to shorten your workouts and improve your results.

Fitness interval training combines periods of light to moderate-intensity cardio with high-intensity cardio for a workout that typically lasts 20 to 30 (but up to 60 or more) minutes, including warm-up and cool-down. By emphasizing all of the body’s energy systems, you are able to effectively burn both fat and carbohydrates, enhance total caloric burning at the cellular level, and increase your post-workout calorie burn.

Sample Fitness Interval Training Program

Note: If you are using a machine, use the “manual” setting, not the “interval” setting, and adjust the levels as your workout progresses according to the desired intensity. I also highly recommend using a heart rate monitor. As always, do not start any new fitness program without first getting clearance from your doctor.

Step 1: Find an aerobic activity that you enjoy (walking, running, rowing, elliptical, cycling, etc.).
Step 2: ALWAYS warm-up doing your chosen activity for 3 to 5 minutes at a low intensity (50-60% of HRmax, feels very easy to easy).
Step 3: Work at a high intensity for 4 minutes (moving from 70-85% of HRmax, feels somewhat hard to very hard).
Step 4: Actively recover at a low to moderate intensity for 4 minutes (moving from 60-70% of HRmax, feels easy to somewhat hard).
Step 5: Repeat 1 to 6 “cycles” (Steps 3 and 4), depending on your fitness goals and total workout time desired.
Step 6: ALWAYS cool-down by continuing the activity or walking for 3 to 5 minutes at a low intensity (50-60% of HRmax, feels very easy to easy).

Adjusting work (Step 3) and recovery (Step 4) times will help to vary the type of energy system you are working and keep you from being bored. To prevent injury and increase variety, alternate between interval training and more traditional cardio training methods.

Here are some of my favorite fitness interval training plans:
Official Body-for-LIFE Cardio-Training Plan
Men’sHealth

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons Photo by: Travis

References:

NTX Stars at the 2009 Homeless USA Cup in DC

by Chris Heidel

Typically, when an event captures the attention of the whole world, it tends to be one tragedy or another. Thankfully, we periodically have the opportunity to participate in global community via a sporting event: the Olympics, the Tour de France, and, currently, the World Cup. Is it possible that we can find a way to translate the goodwill and community we feel during these times into our everyday lives? Better yet, can we use that energy to empower those less fortunate than we are? That is precisely what the North Texas Stars street soccer team in Ft. Worth, Texas accomplishes every week, transforming the lives of the homeless through soccer while bridging the gap between a misunderstood and often ignored population and the rest of the community.

The team, founded in October 2008, by Dr. Warren Wilson and Karla Gray, is part of a larger homeless soccer movement that began in Austria in late 2001. From the team website: “The street soccer program is designed to encourage and guide homeless individuals to improve their lives and achieve goals that are set each week at practice. Players learn valuable life lessons that will assist them with future employment, maintaining a home, family commitment, and self worth. Accountability, responsibility, commitment, setting and achieving goals, being part of a team, learning to manage anger, staying away from drugs and alcohol, making healthy choices, asking God into their lives, and learning to trust are just a few of the lessons our players learn.”

I first found out about the team about a year ago while reconnecting via Facebook with the coach, Ryan Robbins (far right in the above photo), a long-time friend. I was immediately inspired. I am honored to have had a chance to interview both Robbins and one of his long-time players, Mark Benjamin, for this blog post.

LF: Tell me a little about how you got involved with the NTX Stars.

Here lately, I’ve been seeing catchy billboards advertising Hotmail’s current “New Busy” ad campaign. “The New Busy Don’t Need a Desk to Get Things Done.” “The New Busy Make Pancakes Into Exotic Animal Shapes.” It’s a great campaign in that it really got my attention, so it’s taken me a couple of weeks to figure out why it bugs me so much.

Ultimately, the goal is to convince you that Hotmail can help you get your “stuff” done so that you have more downtime. Well, maybe what we really need to try is doing less “stuff” to begin with. Not an easy thing for my type-A self to do or say, but I think the New Busy need to learn how to slow the hell down and let some things go!

It seems that everywhere I turn lately, the Universe is reminding me to take a chill pill and catch my breath. A group I belong to at church covenants together to “breathe deep and slow down.” I am participating in a weight loss group right now that started the first session with a breath meditation. Sunday morning, I woke up to find a beautiful poem about breathing written by a dear elementary school friend posted on Facebook. OK, Universe, I HEAR you!

I remind my personal training clients to breathe all the time while they are working out so that they don’t pass out, but breath is important for our health and fitness in so many other ways. If there is anything we all need to learn to do better and more often it is to relax, to give ourselves some “me” time, and to get back in touch with what is important to us. Taking time to meditate on our breath is a great way to help make that happen.

I leave you with the poem I mentioned above.

Breathing

by Christopher R. Covington

Chris’ Blog & Email

Breathing
Breathing again
Like the first time
When Life began

Filled with fresh air
Familiar but new
Starting over
Falling in love with you

I feel like a kid
Almost giddy inside
Let’s go play
Let’s seek and hide

Another adventure
Pirate Princess and King
Can’t wait to see
What it will bring

Breathing
Breathing again
And its time
Let Life begin

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons Photo by: Stoker Studios

We all know that lack of time is the number one excuse people give for not working out. We also know that we must lead by example if we want our children to develop healthy exercise habits, especially in light of the alarming stats on childhood obesity. So what’s a busy parent to do? Serious ultra runner and mom, Marla Hernandez, shares her fit parenting story with Libra Fitness.

by Marla Hernandez

I am a single, working mom and an ultra runner (i.e., I often run distances much longer than a marathon). I know that sounds impossible, and people often ask me how I find the time to train. My reply is that I have to steal time to train. But truthfully, I make the time. When I am consistently working out and taking care of myself, I feel better. And, inadvertently, I am a better mom.

After a run or workout, I feel confident and secure, as though I can conquer anything. I am happy and free to love. I am calm and patient. Myself, my son, and everyone around me benefits from the natural high I receive from a good, sweaty workout.

On the other hand, when I don’t have a chance to work out, I feel lethargic and irritable. Even my son notices. Honestly, if I haven’t had a good sweat by 4:00 PM, I tend to get grumpy and my patience wears thin. Yes, there are times when my son says, “Mom, maybe you should go for a run.”

I love sharing my love of running/physical activity with my son. I think it is important for parents to set a good example for their kids by being active, as well as pursuing goals. My son witnesses firsthand that I set a goal (running a certain distance), work toward achieving it (lots of running), and then finally do it (crossing the finish line)! An added bonus is that we have an absolutely great time doing active things together. It is just another way to strengthen the parent-child bond. Consequently, my son has been bitten by the running bug and joined his school’s running club. I also sign him up for kids’ races, and between the two of us we have quite a large collection of medals. Most of the time it is not about running, it’s about setting a goal and achieving it. Either way, we can have fun and stay fit!

Because my son goes to his dad’s house every weekend, I am left with unlimited time to train on the weekends. And train I do. I take full advantage of any childless time I have to devote to my sport. To me, anything less than a 3-hour run is a short run. However, the struggle for me is making time to work out during the hectic work week. Yet somehow I make the time, because I know it is of the utmost importance for my own well-being, as well as my son’s.

For those of you who don’t have a weekend babysitter, or any type of child care for that matter, there is still hope. You don’t need to train like an ultra runner in order to be a fitter parent and set a great example for your child. The trick is being creative and making fitness a priority (but not so much that it cuts into family time). Yes, I am the crazy mom, running sprints on the other side of the field while my son is at little league practice. Of course, you don’t have to be that extreme, but by making physical activity a priority, it will become a natural part of your (and your child’s) life.

Here are some creative ways to squeeze exercise into a busy day:

* Walk or run during a lunch break.
* Jump rope while watching TV.
* Keep a small trampoline in your office and jump on a snack break.
* Find activities that you can do with your child: ice skating, cycling, hiking, swimming, roller skating, dancing, or even running alongside your child on their scooter or bike.
* Go to a park with a big hill and run up and down while your child plays.
* Do pull-ups on the monkey bars while you are at the park.
* Wake up before your child and do a quick workout video.
* Replace you desk chair with an exercise ball.
* Stand up while e-mailing or talking on the phone and do calf and leg raises.
* Keep hand weights in your desk and do a few reps if you have any downtime.
* Always take the stairs!
* Bike or walk to work or when running errands.
* Suck in your stomach and squeeze your glutes together at stoplights when driving.
* Join a gym with a childcare center that your child enjoys.

In any case, it is easy to stay fit if you really want to. But, you MUST make it a priority. For me, fitness is a priority because frankly, I am a better, fitter mom when I take care of myself!

About the Author:

Marla Hernandez is a 36-year-old special education teacher. She began running just 5 years ago and quickly fell in love with it. Since then, she has run 15 Ultra-Marathons (anything longer than 26.2 miles), including four 50-mile races and a 100K. She currently runs 40 miles per week and cross trains 7 days per week.

Running is one of the most popular cardiovascular exercises. It’s relatively simple, requires very little equipment, and can be done almost anywhere. The downside is that running is also a high-impact activity that is more likely than other activities to lead to injury. So how do marathon runners avoid injury? This guest post was written by one of my best friends who also happens to be an ultra-marathon runner.

by Marla Hernandez

Here are my favorite tips for getting the most out of your running training and staying injury free.

#1 Cross train. Cross training will help you maintain your cardiovascular fitness, keep your entire body strong, and give your joints a break. I ride the bike, swim, and do the elliptical, as well as run.

#2 Lift weights. Protect your joints by keeping the muscles surrounding them strong. I lift heavy enough weights for 6-8 reps to keep my muscles strong. Don’t forget to stretch afterward.

#3 Don’t diet. In order to run strong, you have to fuel your body and eat. If you are lethargic, your form will suffer and injuries can occur. I always have a light snack (banana and pretzels) before a run, and it gives me much needed energy. Enjoy foods that will nourish the joints-foods high in omega 3’s (fish, flax, walnuts) and good fats (olive oil, avocados) as well as whole grains and quality protein.

#4 Take it off road. Run less on hard surfaces and more on trails, beaches, grass, or even the treadmill for more shock absorption.

#5 Fuel up afterward. Eat a combination of protein and carbohydrates within 30 minutes after a run to replenish the body. Studies show that chocolate milk has the perfect combination of carbs and protein for muscle recovery.

#6 Employ the hard/easy rule. If you run hard one day, take it easy the next, or run every other day. This will give your body much needed rest so that you can train hard on the days you do run.

#7 Keep your core strong. Work your core muscles (abs, obliques, and lower back) often for more efficient running. I love exercises on the ball or simply holding the plank position.

#8 Sleep. Sleep at least 8 hours per night. Remember, the more you run, the longer you need to sleep at night in order to repair the body. I find when I am running a lot, I need 9+ hours of sleep.

#9 Get the right shoe. Find a running store that will help you get the proper running shoe for your foot type. I had a lot of injuries when I just bought shoes off the sale rack. Finding a running store that helped me get the proper shoe has worked wonders!

#10 Take a few days off at the first sign of pain. I learned this rule the hard way. Running through pain caused me to have 3 different stress fractures. If the pain continues, seek medical attention.

About the Author:

Marla Hernandez is a 36-year-old special education teacher. She began running just 5 years ago and quickly fell in love with it. Since then, she has run 14 Ultra-Marathons (anything longer than 26.2 miles), including three 50 mile races and a 100K. She currently runs 40 miles per week and cross trains 7 days per week.

This is the third of three posts in my Pilates series. Follow these links to view the first two posts:

Pilates (Part 1 of 3): Pilates Day May 1, 2010: It’s FREE!!
Pilates (Part 2 of 3): What is Pilates?

As part of my research for this series of posts, I decided to try the free introductory “JumpStart” class at JoyMoves Pilates Studio, one of Austin’s most well-respected studios and a three-time winner of the Best of CitySearch Award for Pilates. After my session, Steve Goldstein, JoyMoves Co-owner, graciously allowed me to interview him and provided invaluable information for this series.

JoyMoves is located in the Westlake Hills area of Austin, near Barton Creek Square Mall. The second-story studio is clean and beautiful with windows looking out into the trees. The class was about 45 minutes long. It was challenging, but very doable for a beginner like myself. My friend who came with me has several physical limitations, but the instructor (and JoyMoves co-owner), Shoshana Goldstein, quickly modified each move for her, as needed. My friend definitely felt sore afterward, but she was excited that she was able to keep up and feel strong throughout the class.

I was surprised by how much body awareness was required. It was challenging to maintain proper alignment while simultaneously performing each move. I absolutely loved the way that stretching was integrated into the various movements (see the AMAZING hip flexor stretch below). So often, we minimize the importance of flexibility in our more traditional workouts. With Pilates, you can’t promise yourself that you’ll “stretch later.” It’s all just part of the flow. I left the session feeling great (and two inches taller). I would definitely try Pilates again.

After my experience, I recommend JoyMoves without hesitation. Their instructors are all trained and certified through Peak Pilates. In addition to a full schedule of almost 40 group classes per week, JoyMoves offers one-on-one private sessions and one-on-two “duet” sessions. JoyMoves’ group classes include Mat/Tower, Reformer, Half-and-Half (half Reformer, half Mat/Tower), Circuit (Mat/Tower, Reformer, Wunda Chair), and Trainer’s Choice and are small with no more than 5 to 6 students. At the end of each class, the instructor may also incorporate other exercises or apparatus. During private or duet sessions, students have much more opportunity to use various apparatus according to their needs.

For only $69, JoyMoves’ Introductory Pilates Class Offer consists of a 30-minute private consultation and a month of unlimited JumpStart and Mat/Tower Level 1 classes. From here, you can choose to continue with group classes, switch to private or duet sessions, or supplement group classes with private or duet sessions. For students with certain special considerations, it may be best to start with private sessions. You can always start with just the initial 30-minute private consultation for only $15 (which can be applied to a package purchase).

If you don’t live in Austin or close to JoyMoves, look for a boutique studio offering Classical Pilates instruction guided by properly trained instructors. As Goldstein so eloquently put it, Pilates is “an amazing, profound, genius-level body of work.” It is definitely worth giving a try.

All photos from JoyMoves’ website.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

References:

This is the second of three posts in my Pilates series. The first post let you know about the free Pilates classes available every year on Pilates Day (typically the first Saturday in May). This post outlines what Pilates is and how you can benefit from it as an exercise practice. The third post in the series will detail my own personal experience taking a Pilates class at JoyMoves Pilates Studio, one of Austin’s most well-respected boutique Pilates studios. Many thanks to Steve Goldstein of JoyMoves for allowing me to interview him for this series.

Pilates is a popular form of mind-body exercise based on the rehabilitation techniques of Joseph Pilates. Pilates utilizes various pieces of apparatus incorporating the use of springs, straps, and other tools, along with body weight, to allow the student to perform resistance exercises in a range of motion that most people would consider moderate stretching. Pilates is a safe, low-impact, mildly aerobic, whole-body exercise practice that is beneficial for almost anyone.

Over the course of his career, Joseph Pilates developed 600+ exercises for the various apparatus he invented that comprise what we know today as “Classical Pilates.” He heavily refined the initial techniques while interned as an “enemy alien” with other German nationals during World War I. During this time, he trained and rehabilitated other internees, rigging springs to hospital beds, allowing bedridden patients to exercise against resistance. Pilates died at the age of 87 in 1967. His original students, known as the “Elders,” are the senior teachers who have helped to proliferate the art of Pilates. There is no one centralized set of training standards or certification for Pilates instructors. Organizations such as Power Pilates and Peak Pilates offer what the Classical Pilates community considers to be reputable training and certification.

Classical Pilates relies most heavily on Mat and Reformer apparatus work, and both are equally as important. Mat work may take place on a floor mat or on mats placed on top of the Reformer. As the most popular apparatus, the Reformer allows the student to perform a variety of moves while recruiting the muscles in a balanced, non-weight-bearing way, along with specialized foot work and the popular short spine massage (great for the lower back). Other apparatus include the Tower (typically attached to a wall or Reformer to add additional challenging exercises to a Mat or Reformer session), the Cadillac (increases range of motion and strengthens hamstrings), the Wunda Chair with its unique upright position (particularly good for strengthening the shoulder girdle and a favorite of rock climbers and triathletes), the Ladder Barrel (great for strengthening the lower back), and the 
Ped-a-Pul (improves posture, balance, and overall upper body strength).

Pilates may be performed as part of a group class or in a private session. Boutique studios tend to limit group classes to Mat or Reformer classes. Ideally, all sessions of a particular class type and level follow a consistent “flow” (a specific series of exercises) that does not change between instructors or classes on different days, allowing the student to gauge their progression over time and move easily between classes and instructors. Group classes make Pilates more financially accessible, but offer less opportunity for customization or personalization. Group classes are ideal for those without special physical considerations where cost is a limiting factor. Traditional gyms and other venues offer many hybrid-type classes. They typically incorporate some elements of Classical Pilates, and students may benefit from attending this type of class. However, true, Classical Pilates is a much more in-depth, experiential practice. It requires repetition of the proper flow over time to enable the student to perfect the various moves and enjoy all of Pilates’ potential benefits.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

Creative Commons Photo by: betsssssy

References:

If you are in Austin and interested in trying out Pilates for FREE, every year Steve Goldstein of JoyMoves and Michael Arbuckle of the Pilates Center of Austin coordinate the Annual Pilates Day Austin as part of the non-profit Pilates Method Alliance’s nation-wide Pilates Day event to help increase Pilates awareness. The event is typically held on the first Saturday in May. For the May 1, 2010, event, Goldstein and Arbuckle have recruited eleven of Austin’s specialized “boutique” Pilates studios to participate. Depending on the studio, there will be open houses, free classes, and even mini-private sessions throughout the day as well as special offers available. Reservations are not required, but are recommended. Walk-ins are welcome. See the website for details. Not in Austin? Look for Pilates Day events in your area.

The second post in this series will outline what Pilates is and how it can benefit you as an exercise practice. The third post will detail my own personal experience taking a Pilates class at JoyMoves Pilates Studio, one of Austin’s most well-respected boutique Pilates studios. Many thanks to Steve Goldstein of JoyMoves for allowing me to interview him for this series.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.

References:

A few weeks ago I was able to meet for coffee with Elliott McFadden, probably one of the most knowledgeable people in Austin when it comes to cycling infrastructure, bicycle commuting, etc. Elliott heads up Austin on Two Wheels, a local blog working to keep Austinites abreast of all issues bike-related in town. He is also the owner of Violet Crown Cycles, where he will hand build you a custom city bike for your transportation needs. Have you seen ‘em? They’re SWEET, but I digress.

Elliott and I spent the afternoon talking about his latest idea for a new cycling venture with partner Keith Byrd of Social Cycling ATX (another leader in the Austin cycling scene). The plan is to open a “new concept bike store in Austin dedicated to the simple pleasure of riding with friends, not competition or workouts.” The store would be a place for social cycling rides like those already put on by Social Cycling ATX to leave from while also offering a line of products, including bikes, to meet the needs of the social rider in Austin.

As a personal trainer, I think it’s a great idea. From my perspective, it is a way to get some accidental activity because the focus is on the social aspect. That is to say, IT’S FUN!! Too often we dread our workouts and think we don’t have time to get active because we have limited our vision of what fitness is about. Walking your dog, chasing a kite with your kids at the Zilker Kite Festival, going for a hike while you are camping, or going on a casual bike ride with friends are all ways to get some good exercise without even realizing it.

As a test run for the concept store, Byrd and McFadden are putting on several social rides as part of the Discover the City on Two Wheels Spring Urban Living Ride Series throughout the month of April:

1. Taste of Downtown Tour (Saturday, April 10- $15/person, $25 for 2)
2. Pampered Pedal Ride (Saturday, April 17- $40/person, $75 for 2)
3. Boggy Creek Picnic Ride (Saturday, April 24- $35/person, $65 for 2)

See the website for more details and to see exactly what each ride offers. All rides will have guides, and no one will be left behind. Ride guides will have spare tubes and basic repair equipment should you run into trouble. Each ride is a unique experience and comes with extras (all food and drink, guides, and bike valet is included in the cost of registration). Registering online before the day of the ride saves you $5, and if you register with a friend you save $5 more. They’ll have a limited number of Dutch bikes (i.e., comfy cruisers) for people to ride at no charge if someone needs a bike. First come, first serve to get to ride these special bikes on the tour, so contact Elliott at elliott@austinontwowheels.org to reserve one. Bonus: At the end of the series, they’re drawing from the participants to give away an Electra Amsterdam Royal bike. So cool.

If you are on a budget, I encourage you to go the first week to try it out! Also, Libra Fitness will be on pedal for the third ride on April 24th, so if you’d like to ride with us, sign up and pay at the Discover the City on Two Wheels site and then head over to the Libra Fitness Facebook fan page and RSVP for the event on the “Events” tab so that we can coordinate with you. We hope to see you there!

Note: You should know that Libra Fitness is getting to ride free for helping to promote these rides.

About the Author:

Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.