10 great parks in Seattle to break a sweat! August 24, 2009 at 13:01
We here at Sassy Fit believe that you don’t have to stick to only working out indoors. Take the workout outside and get just as an affective workout. Here are a list of the top 10 parks in the Greater Seattle area to break a sweat.
1. Lincoln Park – West Seattle
2. Discovery Park – Magnolia
3. Golden Gardens -Ballard
4. Bellevue Park
5. Madison Park
6. Gasworks Park
7. Greenlake (There are lots of grassy areas to workout at)
8. Magnuson Park – Sand Point
9. Volunteer Park – Capital Hill
10. Marymoor Park – Redmond
So get outdoors and have fun!
Training the trainers August 3, 2009 at 8:10
For those of you that are friends of ours on facebook, this may be a repeat. But because I am still sore (3 days later), I think this workout is definitely worth mentioning and hopefully you will try it. I joined Kelly in her workout on Friday and thanks to our awesome trainer Kristen…you really kicked our booties! Off to another one of her killer workouts in about 30 minutes. Can’t wait! Here is the workout below. Let us know if you have any questions~
Green Lake Kicker – by Kristen Scally
2 min jumping jacks
2 min butt kicks
2 min high knees
4 min shuffle side to side
50 abs-
10 crunch
10 table top
10 up
10 reverse
10 flat…get those shoulder blades UP!
2 sets of stairs 4 min total
20 sec burpees, 10 sec rest – repeat until 4 minute mark hit
4 min total – 20 sec mountain climbers, 10 sec rest – repeat until 4 minute mark hit
4 min total – 20 sec lunge variation, 10 sec rest – repeat until 4 minute mark hit
50 abs-
10 crunch
10 table top
10 up
10 reverse
10 flat…get those shoulder blades UP!
2 sets of stairs
2 min dips
2 min military press in squat position
3 min lunge bicep curl
1 min push-ups
2 min exploding push-ups
2 min lateral raise into front raise
50 abs -
10 crunch
10 table top
10 up
10 reverse
10 flat…get those shoulder blades UP!
2 sets of stairs
50 abs –
10 crunch
10 table top
10 up
10 reverse
10 flat…get those shoulder blades UP!
30-60 sec center plank
30-60 sec right side plank
30-60 sec left side plank
1 min twists
50 abs –
10 crunch
10 table top
10 up
10 reverse
10 flat…get those shoulder blades UP!
Let us know if you try it and what you think!
Celebrity Cardio Plan July 27, 2009 at 10:34
We all have wondered how the heck celebrities get their fantastic physique. Most celebrities have access to a personal trainer, nutritionist, personal chef, and a personal assistant to schedule it all for them, but it doesn’t mean you can’t know the secret behind their workouts. Celebrity personal trainer Gunnar Peterson (trainer to Jennifer Lopez, Bruce Willis, Debra Messing) likes to mix things up for his clients to keep the mind and body from slipping into boredom. We at Sassy Fit couldn’t agree more!
Here is an example of his 30 minute cardio session. This is a good one if you have access to various workout machines. Below will be another 30 minute cardio session you can do at home!
4-5-6-6-5-4 Cardio Plan
The cardio plan looks like this: You can use any piece of cardio equipment!
4:00 minutes on treadmill
5:00 minutes on elliptical
6:00 minutes on stair stepper
6:00 minutes on treadmill
5:00 minutes on elliptical
4:00 minutes on stair stepper
Don’t have machines? Try this circuit:
4:00 minutes running stairs in your home or near by park
5:00 minutes running around your neighborhood
6:00 minutes alternating jumping rope and high knees
6:00 minutes running stairs in your home or near by park
5:00 minutes running around your neighborhood
4:00 minutes alternating jumping rope and high knees
Let us know if you try one of these!
Recovery from a race… July 20, 2009 at 8:31
Being that a couple of us completed a race this past weekend, I thought I’d touch on proper recovery. First, everyone’s body is different not too mention everyone pushes themselves at a different pace. Some bodies take longer than others to fully recover. For example, I was more exhausted yesterday after my sprint triathlon than when I did my olympic triathlon in April. (that may have had something to do with the Olympic being in Hawaii…) or maybe it was because there was more adrenaline pumping in a shorter amount of time yesterday or I exuted more effert in a shorter period of time. Whatever it may be, I know that the next couple days I will be laying low then back at it come mid/end of the week.
So what is proper recovery anyways? First and formost, LISTEN TO YOUR BODY!!! Here is a short but informative article about proper recovery:
So you just finished the Life Time Fitness Triathlon (or other tri) and while you’re still riding the high of personal achievement and reaching your goals, you need to get back into training for your NEXT event. The question now is, how and when do you start training hard again?
While this could morph into a complex answer depending on many factors including your exercise history, how you’re feeling after the race, your future goals and more – the simple answer is that you need to be patient and allow for your body to recover before jumping in to a full blowntraining program again. The key to successful post race recovery and subsequent preparation for your next race hinges on three concepts: rest, post race nutrition and active recovery activity.
Rest means you should pay special attention to getting plenty of sleep the night of race day (and a few nights afterwards) in order to allow for broken downs tissues to repair and for your immune system to regain full strength after your intense race day output. Effective post race
nutrition means you’re consuming small amounts of quality protein with adequate carbohydrate to both resynthesize muscle tissue as well as muscle glycogen while consuming plent of fluid to rehydrate. Active Recovery Activity refers to light, low volume and low intensity training that increases blood flow to tired and sore muscles, helps remove exercise related waste by-products and lets you feel loose and ready to resume harder training.
For the International Distance, most age group athletes will require 3-5days of the before mentioned ‘recovery strategy’ prior to resuming hardtraining again, and in some cases, maybe even more. In all cases, it’sbetter to err on the side of recovering too much rather than too little creating the unfavorable possibility of injuring yourself or training in a post race depleted state.
So, enjoy your personal achievement, enjoy the fruits of your labor and relax a little before starting to train hard again. Your next big raceis right around the corner! (COACH TROY JACOBSON)
As hard as it is for most athletes to ‘rest,’ believe me when I say your body will thank you if you follow a proper recovery plan. Race, rest, recover then…Race again!!!
Le Tour is Back!!! July 6, 2009 at 6:51
Hope you all had a wonderful and safe 4th of July!!! The weather was awesome, the BBQ was tasty, the fireworks were spectacular, and Lance started his journey toward the yellow jersey again! Ok, I know he doesn’t have the best record in the ladies department but in everything else he is amazing! I sport my yellow LiveSTRONG band daily and think of his battle with cancer whenever I hit a really hard spot while training or racing. I look at my band and think “If he battled cancer, I can get up this hill!”. I know that’s cheesy but it’s the truth!
We’re only on day 3 of the Tour de France so you have plenty of time to catch up on the action! Here are some fun ways to track your favorite team and rider!
The Tour’s website
Follow Lance, Levi, and Team Astana on Twitter (they send out super cool info and pics!!!!!)
Lance
Levi
Team Astana
Tour de France app for your iPhone
Just go to this site on your phone and save it to your home screen!!
Boulder Report live stage by stage blog from Bicycling Magazine
Watch videos of each stage and highlighted riders at the Versus website
You can also watch the Tour on Versus on your TV!!
Happy following! Who are you rooting for?
