30-Day Challenge: Move a Mile a Day
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  1. 30-Day Challenge: Move a Mile a Day

    There are days when working out seems more like a chore. Instead of going through the motions, why not switch up your routine and make it more interesting? One way to boost your motivation is to take on a 30-Day Challenge. This is a great to mix up your regular routine, find motivation, prevent boredom, and test yourself.

    runningWHY TAKE ON A 30-DAY CHALLENGE?

    Studies say it takes 21 to 30 days to break old habits and create new ones. A 30-day challenge allows you to build healthy habits that may stick with you for life. It also helps to prevent boredom from your daily routine.

    Are you ready to commit to 30 days? It’s time to switch up your routine and gear up for a new challenge. Whether you want to lose weight or run faster, test yourself…move a mile a day.

    30-DAY CHALLENGE: MOVE A MILE A DAY

    A mile a day may sound easy or it may sound hard. Either way it’s a killer challenge. All you have to do is move your body forward for at least 1 mile, every day, for 30 days. You can run, jog, walk, crawl, bike or swim. Just break out of your normal routine and move a mile a day.

    WHY A MILE A DAY?

    The primary goal is to create better habits. Real success comes from real change, and that requires a re-patterning of your lifestyle. Lacing up every day will help you learn how to make time for fitness.

    For newbies, this is a great place for you to start a new fitness routine and create healthy habits. For veterans, this is a great test to either increase distance or build speed.

    WHAT YOU NEED TO DO BEFORE YOU START RUNNING

    Before you hit the pavement, you need to know your base pace. At the beginning of your 30-day challenge, track how long it takes you to run your first mile. Jot that time down. There’s your base time. You don’t have to sprint a mile a day, but you should keep track of your pace and improvements throughout the month.

    make your mile count

    Heart Rate and Heart-Rate Training Zone

    In order for your body to benefit from the cardiovascular exercise, you need to get your heart pumping. First, you need to know your maximum heart rate. Then you should know your heart-rate training zone. Here’s how:

    Maximum Heart Rate

    There are two ways to get your maximum heart rate. The first way is easy. Take 220 and subtract your age. Here’s an example:

    Age: 30
    Equation: 220 — 30 = 190 (max heart rate)

    The other way, which is a bit more accurate, is to do a stress test. To do this, find a good hill. Jog a few laps to warm up your legs. Once you’re ready, sprint up that hill till you feel like you’re going to keel over. Depending on your fitness and the steepness of the hill, this may not take very long. Immediately take your heart rate for a 10-second count and multiply that number by six. Jot that number down. Do this three more times. Then find the average number from your list. This is your true max heart rate.

    Heart-Rate Training Zone

    Cardiovascular exercises are broken into zones 1 through 5, all resulting in different benefits. Use the chart above as a reference to help you figure out your interval paces.

    If your max heart rate is 190, and you want to train at a moderate pace to increase your aerobic fitness and endurance, then you want your heart rate to be at 70 to 80 percent of its max. You need to multiply 190 by 70 percent and 80 percent to find your zone.

    Example:
    190 x 70 percent = 133
    190 x 80 percent = 152
    This means you want your heart to beat between 133 and 152 times per minute. Or, between 22 and 25 times for a 10-second count.

    Now that you have your numbers and targets, track them! Get a heart-rate monitor or manually track your heart rate at the peak of your exercise to ensure you are getting your blood pumping.

    calender

    START YOUR CHALLENGE

    It’s simple to start your 30-day challenge. Get the support, motivation and guidance you need to move a mile a day.

    Track Your Progress
    Write down how many miles you run every day and at what pace. Notice the strength you gain each day.Download and print the 30-Day Move a Mile Challenge calendar to see your progress.

    Use Social Media
    Like the 30-Day Challenge Series on Facebook to get support from the community. Or tweet @ypbtrainers to share your progress and ask questions.

    Be Smart and Safe

    Always check with your health care professional before you begin any aggressive, new exercise routine. Make sure to devote some time to stretch before and after you run.

    Here are five stretches to help you stay safe as you move a mile a day.
    Watch this video tutorial for the stretches.

    hip

    Hip Flexor
    Stand tall, step your left leg about 1 to 2 feet in front of your right, and bend at the knee. This should pull on your right hip flexor (the front, top side of your right leg).To get a better stretch, bend the left knee a little deeper (without your knee going over your ankle) and push your pelvis forward. Hold this stretch for at least 20 seconds and repeat on other side.

    quad

    Quadriceps
    Stand with your feet together, kick your right leg back, and catch it with your right hand. Align your knees and push your pelvis forward to get the best stretch. Hold this stretch for at least 20 seconds and repeat on the other side.

    ham


    Hamstrings
    Stand with your feet together. Step your left foot forward about 1 to 2 feet. With a flat back, lean your torso over your left leg, keeping your hips aligned. Continue to lower your chest towards your leg and knee to get the best stretch. Hold for 20 seconds and repeat on the other side.

    calve

    Calves
    Stand facing a wall, about 1 foot away. Step your right foot forward so that your toe is 2 to 3 inches on the wall. Keep a strong torso and straight legs, lean into the wall, and push down on your toe. Hold for at least 20 seconds and then repeat on the other side.

    http://www.active.com/fitness/articles/30-day-challenge-move-a-mile-a-day

  2. Month of Cardio

    Cardiovascular-interval training is one excellent way to strengthen your ticker. Cardio intervals are short bursts of intense exercise that gets your heart pumping, lungs working and body moving.

    The five exercises listed below not only get your heart rate up, but they also strengthen muscles from head to toe.

    Bust through any fitness plateau and keep your heart ticking strong with this month-long challenge.

    How To Do The 30-Day Cardio Challenge

    At the end of your regular exercise routine, add at least one set of each of the following exercises. Aim for at least 30 seconds per exercise for week one and increase by at least 15 seconds each week. Time your intervals and record them on your tracker.Snapshot 1 (4-29-2014 1-24 PM)Snapshot 1 (4-28-2014 11-14 AM)

    • Burpees
    • Bicycle Crunches
    • Jump Squats
    • Ski Jumps
    • Mountain Climbers

    If you don’t have a regular routine or are short on time, do these moves as a quick circuit. Make sure to do an easy warm up for 5 to 10 minutes (walk, run, bike) and cool down for about five minutes with some easy stretching. These five exercises are body weight movements, so you have lots of control over the intensity of each move.

    Watch this quick video for exercise instructions and modifications.

    30-Day Cardio Challenge Instructions

    calender

    1. You can do these moves as many times as you like each week. You can do as many rounds as you would like, but you must commit to at least one round four days per week to do the challenge correctly.
    2. At the beginning of the month you’ll need to record your resting heart rate and again at the end of the month. A low resting heart rate is a sign of a healthy and strong heart. It’s best to take this measurement first thing in the morning while you’re still in bed.
    3. Using your tracker, record how long you perform each move. Remember, some days are better than others. Focus on the overall trend and celebrate every day you get stronger. Just try to increase the duration by at least 15 seconds per exercise each week.
    4. Try not to take more than half the duration of the interval as recovery in-between exercises (i.e. you did bicycle crunches for 30 seconds, rest for 15 seconds before moving to jump squats).
    5. Because a healthy ticker is also a happy heart, make sure you record at least one positive thought per day.

    Get Started

    1. Get social for more support and motivation. “Like” the 30-Day Challenge Series on Facebook or follow @ypbrainers on Twitter.
    2. Share this challenge with your friends, family and coworkers. It’s fun working out with a group of friends.

    infographic

    Print this infographic and take it with you so you can do this challenge any where you go.

    Let us know how your 30-day cardio challenge is going. Comment below.

     

    For more info, please visit Active

  3. Postural Deficiencies and Corrective Exercises

    postureTo gain correct posture we must learn how and what effects our posture.

    Posture is the alignment and position your body adopts at any given moment based on what your brain is telling it to do. A good way to think of posture is that it is your ‘default’ position at any moment.

    If you are reading this it is likely that you have bad posture or are worried that you are getting poor posture.  Maybe you are aware that something you are doing on a regular basis may be causing your posture to change for the worse.

    Take action to correct your posture now, the longer you leave it, the harder it becomes to make those corrective changes.

    Posture does not just refer to a standing still position, we hold a posture in everything we do.

    If we bend forwards to pick something off the ground, the way I would do it is different to the way you would do it. This is because the blueprint patterns or maps that our brain has created over time tells our bodies how to best go about performing certain tasks. The reason it is different for each individual is that everyone has different amounts of strength, weaknesses, tension, pain, ability to balance, etc. – we are all made differently.

    IDENTIFY AND FIX POSTURE PROBLEMS:

    LORDOTIC – An abnormal forward curvature of the spine in the lumbar region.

    CORRECTIVE EXERCISE: Glute Bridges
    (click image for instruction)
    DSC01857           DSC01858

    KYPHOTIC – Abnormal rearward curvature of the spine, resulting in protuberance of the upper back; hunchback.

    CORRECTIVE EXERCISEProne Stick-Ups
    Best posture exercise for…slouching too much when sitting, or else hunchbacks, or else kyphosis.
    (click image for instruction)
    DSC01859           DSC01860

    SWAYBACK – An excessive downward curvature of the spinal column in the dorsal region.

    CORRECTIVE EXERCISEFeet Secured Sit-Ups
    Sit-ups to strengthen lower abdominal and hip flexor muscle
    (click image for instruction)
    DSC01864           DSC01865

    FLATBACK –  Loss of either lordosis or kyphosis or both, making the spine straight.

    CORRECTIVE EXERCISE: Cat/Cow or Pelvic Tilts
    Cat/Cow focusing especially on the COW!
    (click image for instruction)
    DSC01866           DSC01867

    For more information regarding postural deficiencies and corrective exercises, Click Here.

  4. Recipes Using Protein Powder

     

    protein powder

    Protein Powder – a “secret ingredient” to balancing Protein and Carbohydrates in many recipes. It comes in both chocolate and vanilla, plus it can be used in a number of different ways.

  5. Complimentary Educational Workshop “Back For Your Future”

    BACKFORTHEFUTURE

     


    Event Date: 
    Tuesday, April 29th, 2014
    Get out of the house improve your posture with others!
    5:30-6:15 pm

     

    ……(Video Trailer)

    REGISTER NOW!

    General Event Details: Mark Your Calendars! Upcoming Complimentary Seminars
    At Your Personal Best Training Studio, we believe that Education + Action = Results. You can’t do better if you don’t know better! We are offering a complimentary workshop to provide you with the information you need to live your best life.

    • Date: Tuesday, April 29th, 2014
    • Time: 5:30-6:15 pm

    April – “Back For Your Future

    • Improve your posture
    • Decrease low back pain
    • Recover faster from previous back injuries.

    This “Back For Your Future” Clinic is for up to 10 people. This FREE workshop is designed to help you improve your posture, decrease low back pain, and also help you recover faster from previous back injuries. During this 45 minute class, you will learn various exercise techniques and stretches that are targeted to strengthen your entire core.

    • 10 minute warm-up
    • 25 minutes of circuit or partner style training
    • 10 minutes mat posture/core work and cool-down
    All skill levels are welcome. You must have very few limitations (other than poor posture) and be able to get up/down off the floor

    Location:
    YPB Training Studio
    4102 South Staples Street
    Corpus Christi, TX 78411

    Location Map: View a map here.

    Cost: Complimentary
    Clients and Non-Clients welcome!!

  6. Choosing the Right Activity for You!

    It is important to find out what types of exercises are better for you and not what is better for most people. People may get caught up thinking that running is the best for everyone, but one of the main reasons why people do not exercise is because they just do not like to run and think that running is the only way to stay healthy. This is why finding out exactly what is the right activity for you is very important to your health.

    What is the best activity for you?13563674775_8dca8e3b7c_o

    Trying to decide the best activity for you is really all about knowing who you are. Find out if you like walking, running, resistance training, group fitness, or bike riding. Maybe trying out a few things can help you decide what type of activities you like the best. You can also ask yourself if you like being with groups, a friend, or simply just going out and doing it alone. Just keep in mind that the best activity in the world is one that you actually do regularly and enjoy doing it.

    How to design a program?

    Finding out what activity is right for you will be the easy part, the difficult part would be deciding the program that is right for you. By program, we mean deciding when and where to do the activity. Here are some questions that can help decide what program is best for you.

    13563676305_1f8d14f863_o

    • How many days per week can your schedule accommodate exercise?
    • How much time do you want to commit during each exercise session?
    • Which days are best to exercise?
    • Which days are best to rest?
    • Do you like to exercise in the morning, at lunch, after work or evening?
    • Do you like to exercise alone, with a friend, in a group or a combination?
    • Do you like to exercise indoors, outdoors or a combination?

    These questions will help you figure out the best program for you. Don’t listen to what other people are doing; just make your program personal and exercise with what you enjoy the most. Ultimately, the activity you choose along with your program will all lead to a better lifestyle and living healthier.

  7. Slow-Cooker Beef Short Ribs

    longhorn
    My boss Lisa, likes to cook this because it is great tasting, easy to cook, and healthy. She likes to cook it with pure grass fed longhorn beef which has no added hormones, steroids, implants, or antibiotics. It also has less fat and more protein in it. Over the holiday season, we gave our clients some pure grass fed longhorn ground beef as a gift. For more information, visit

    Wright Longhorn Beef
    Phone (830) 437-2068
    Email wrightlonghorns@longhorncattlesales.com

     

    3-4 lbs. Wright Longhorn Grassfed Beef Short Ribs

    Marinade

    ½ c. dry red wine
    ¼ c. soy sauce
    3 Tbsp. vegetable oil
    2 cloves garlic, pressed
    ½ tsp. freshly ground black pepper
    ¼ tsp. dried thyme

    Directions:

    1. Combine the marinade ingredients in a 1-gallon zippered-top plastic bag. Add the short ribs, submerging them in the marinade, seal, and let marinate in the refrigerator for 2 to 3 hours.
    2. Preheat the grill with all the burners on high for 10 minutes and the lid down.
    3. Once the grill is hot, turn off the center burner and turn the other burners to medium heat (approx. 275° to 300°). Position the short ribs over the center burner, close the lid, and cook for 1 ¼ to 1 ½ hours, turning the ribs every 10 to 15 minutes. Serve hot off the grill

    Servings: 4


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com