Weekly Workouts April 10-16!

Yesterday, I visited my sister and 6-week old niece! We had a little block of time for a workout that needed to include exercising the dog, so we created a Sister/Baby/Dog running and lifting workout. We got in an hour of sweating and fresh air, baby slept, and doggy was very excited to get in a full hour of running! For a laugh, I made a little video of the shenanigans!

Weekly Workouts

Monday

Spinning with Laura (or Intervals on your own):

10 minute warmup followed by 10 by 2 minutes hard/1 minute easy. 2 minutes hard should be at about 90% of maximum effort, and 1 minute “easy” should be at about 50-60% of max effort. 5 minute cooldown.

Tuesday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise and do 5 rounds of 6 with 1 minute rest between
  2. Pick 1 upper body exercise and do 5 rounds of 6 with 1 minute rest between
  3. Metcon: Pick 2 upper body and 2 lower body exercises and 1 cardio exercise do a 20 minute metcon with medium weight (40 seconds hard/20 seconds rest each of upper body 1, lower body 1, upper body 2, lower body 2, cardio….repeat 3 more times)
  4. 5 minute cardio cooldown

 

Wednesday

45 minutes to 1 hour of cardio of choice with last 20 minutes at a hard effort  followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Thursday

Strength Training: 10 minute warmup on cardio machine followed by 3 rounds of 10 squats, 10 pushups, 5 inchworms, 5 downward dog to knee to nose

  1. Pick 1 lower body exercise (different from Tuesday)and do 5 rounds of 5 with 1 minute rest between
  2. Pick 1 upper body exercise (different from Tuesday) and do 5 rounds of 5 with 1 minute rest between
  3. Metcon: For time…50 kettlebell swings, 50 burpees, 50 squats, 50 sit ups, 50 lunge with twist, 50 second plank
  4. 10 minute cardio cooldown

Friday

45-60 minute cardio followed by core routine 1:

3 rounds of 10 good mornings, 10 push ups to side plank, 10 downward dog knee to elbows/knee to nose, 1 minute bridge, 1 minute handstand hold against the wall

Weekend

Get in a long cardio session outside either Saturday or Sunday.  Try 60+ minutes of jogging, biking, hiking (or my personal favorite….rowing)! At the end of the cardio session, add in 10 rounds of 20 seconds sprint/20 seconds rest.

Recovery Suggestions

If you haven’t signed up yet, make sure to get on board with thirty day yoga challenge with YWA (Yoga with Adrienne).  

Workouts week of 2/13

This week, we will do some tabata intervals and spinning interval pyramids!

Monday:
10 minute warmup
Spin pyramid with 1/2 time rest: 1/1/1/2/2/3/4/3/2/2/1/1/1 minute intervals with a variety of jumps, hills and spin ups!
5 minute cooldown

Wednesday
Tabata Bootcamp:
10 minute warmup
Tabata (8 rounds of 20 sec hard/10 sec easy) of:
thrusters, low rows, sit ups, push ups, lunges, cardio machine of choice
stretch!

Week of 2/6 Workouts and Nutrition Tips

Happy Monday, everyone! This week, we will be doing some 3 minute intervals on the spin bikes and some body weight circuit exercises.

Also, make sure to fuel your workouts with some healthy carbs! Confused about carb options? Check out my Mass Appeal episode on choosing healthy carbohydrates!

Monday Spinning at 12pm
10 minute warmup
8 by 2 minutes hard/2 minutes steady: Hard intervals will be a variety of spinups, standing intervals and hill climbs. Steady will be a moderate effort, never letting yourself go TOO easy!
10 minute cooldown

Suggested Bootcamp workout
10 minute warmup on machine of choice
5 rounds of 15 kettlebell swings, 15 burpees, 15 low rows each arm, 15 sit ups, 15 supermans or good mornings

Have fun!

Week of 1/30 Workouts

Already through the first month of 2017! I hope everyone’s fitness and nutrition aspirations are still going strong!

If you find that life is getting hectic, try these quick and easy breakfast options to keep you going!

If you find you are struggling with stress management, try one of these meditations (5 minutes or less!) to help you find your center in the midst of a chaotic day!

This week, we will do some speedy spinning interval pyramids on Monday and some endurance work at our informal Wednesday bootcamp!

Monday
10 minute warmup
2 rounds of:
30 second sprint/30 seconds easy, 1 minute sprint/1 minute easy/1:30 sprint/1:30 easy/2:00 sprint/2:00 easy/1:30 sprint/1:30 easy/1:00 sprint/1:00 easy/30 second sprint (5 minutes steady riding between)
5 minute cooldown

Wednesday
5-10 minute warmup on cardio machine

warmup sequence: 10 inchworms, 10 lunges each leg/10 downward dog with leg to knee/leg to pigeon sequence, 10 squats

10 minutes on treadmill or bike hard
50 kettlebell swings
50 pushups
50 sit ups
10 minutes on treadmill or bike hard

stretch

Nutrition Tips and Workouts for the Week 1/22-1/27

Check out my latest Mass Appeal episode for some tips and tricks to stay on track with diet and exercise as we approach a busy semester!

Mass Appeal Episode

We will also ease in to some workouts this week at Holyoke Community College with a long interval spin session on Monday at 12 and an unofficial Bootcamp workout on Wednesday at 12:30!

Spin on Monday
10 minute warmup
Drills, skills and mobility
4 by 8 minutes at tempo effort with a variety of hills and spin ups/2 minutes pedal light
5 minute cooldown
stretch it out!

Bootcamp Wednesday
5-10 minute warmup on machine
10 air squats
10 press
10 inch worms with pushups
10 low rows

20 minutes of
6 lunges
8 burpees
10 situps

Max effort in 1 minute of
1. pull ups
2. push ups
3. thrusters

Happy New Year!

Happy 2017! As we head in to a new year, we often have high hopes for health and fitness that tend to fizzle out by the end of January. Rather than over-committing to highly demanding routines and rigid diet protocols, let’s ease in to some new habits. I will be doing a series on the Mass Appeal show over the next eight weeks to help the general public improve their eating habits, and Jessica Brothers of The Fit Club will be leading some fitness routines that you can do in the comfort of your own home! Follow along every Friday by watching Channel 22 at 11am, or viewing the weekly posts here on this blog!

Here is week 1!
Join us in our New Year, New Purpose health & fitness journey!

Here is my starter meal plan for Men and Women that Seth and Lauren will be following as they embark on their “New Year, New Purpose”!

Sedentary and Lightly Active Women
breakfast and lunch: 1 palm of protein, fist of veggies, 1-2 cupped handful carbs, thumb size of fat
snack: fist of fruit or veggies, thumb of fat, 1 palm protein
dinner: 1 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat

Men and Active Women
breakfast and lunch: 2 palm of protein, fist of veggies, 1-2 cupped handful carbs, 1-2 thumb size of fat
snack: fist of fruit or veggies, 2 thumb of fat, 1 palm protein
dinner: 2 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat (roughly 100-200 Calories)

Note: If you prefer to measure using measuring cups, feel free to use this chart for conversions!
portion_control_chartfull1

Sample Meal Plan for a Woman

Breakfast
shake with 1 scoop protein powder, cup spinach, banana, tbsp. peanut butter, 1 cup water

2 eggs plus turkey sausage sauteed in tbsp oil with small mashed or shredded sweet potato and 1 cup mixed veggies
(Seth add extra sausage and optional 1/2 sweet potato)

Lunch
3 ounces pulled pork with 1/2 cup brown rice, 1 cup steamed broccoli, 2 tbsp. nuts
(Seth add 2 ounces chicken and 1/4-1/2 cup rice)

Snack
8 ounces Greek yogurt with 1 cup strawberries, 2 tbsp. nuts or seeds
(Seth choose 8 ounce yogurt, Lauren choose 6)

Dinner
stir fry with 3 ounces chicken , 1 cup cauliflower “rice”, 1 cup mixed veggies sauteed in 2 tbsp. coconut oil
(Seth add extra 2 ounces chicken)

Note: add in a piece of fruit or extra handful of carbs at dinner if you exercised in the afternoon

Treat
Extra snack if feeling hungry/craving real food
or 1 ounce high quality dark chocolate
or glass of wine

I’m Baaaaaaack!

After a 2 week hiatus, Christoph Coaching is back in action!

I am going to start setting up the week a little differently. Each week, I will give a:

1. suggested yoga video
2. recovery routine
3. Nutrition Tip of the week
4. strength workout (2)-one at home workout and one at gym workout
5. and cardio workout (3)-one steady state, one interval, and one tempo (long interval)

Each Monday, I will post an overview post to help you prepare for the week!

Yoga Video of the Week 
http://www.youtube.com/watch?v=K-Ina_WW4Yc

Try this morning yoga routine to energize you on chilly mornings!

Recovery Routine

Try at least one lax ball exercise each day. You can also do these exercises with a tennis ball if the lax ball is a bit too much pressure!

Nutrition Tip of the Week
Prepare 1 meal for the week in advance. This is a great time of year for crock pot recipes!

Try these tips to make 1 dish healthy crockpot meals that you can set and forget in the morning, arriving home from work to the smell of a home cooked meal that will be ready in minutes!
Anatomy of a healthy crockpot dinner recipe
1. High quality protein: go for lean cuts of chicken, beef, or pork. Try vegetarian sources of protein such as beans
2. Colorful veggies and/or fruits: fruits and veggies add fiber, vitamins and minerals and flavor! Save some money by going for frozen veggies in the winter. They are often just as, if not more nutrient dense as fresh, since they are flash frozen on the fields from which they are picked, and by mixing them in soups or sauces, the flavor is vibrant and the texture isn’t an issue.
3. Whole grain or high fiber starchy veggie: add potatoes with skin, sweet potatoes, quionoa, millet, brown rice or whole grain pasta for b vitamins, iron and fiber!
4. Healthy fats and low sodium, low sugar sauces: If your recipe calls for a fat, go for a high quality olive oil or coconut oil. Be wary of recipes that call for condensed soup, ketchup, and bouillon cubes, as these can add a good amount of sugar and sodium. Spice up your recipe with herbs, spices and low sodium broth or stock!

Chicken Dish: Lemon Chicken and Veggies

1 1/2 pounds potatoes, cut into chunks (sweet or white, or butternut squash also works!)

1 small onion, wedged

1 Tablespoon quick cooking tapioca

1/2 teaspoon salt

3 pounds chicken breasts

1/4 teaspoon black pepper

Salt to taste

1 teaspoon dried oregano

¼ cup lemon juice

(optional: Tbsp. honey)

3 Tablespoons Dijon mustard (or honey mustard)

1lb bag frozen veggies (beans, peas, carrots, corn)

 

Cooking Directions

In a 4-6 quart slow cooker layer the potatoes and onions. Sprinkle with the tapioca and top with chicken. Season chicken with salt, pepper and half teaspoon of oregano. Cover with bag of frozen veggies. In a small bowl whisk together the lemon, Dijon, and half teaspoon of oregano. Pour over chicken and potatoes. Cover and cook on low 6-7 hours or on high for 3-4 hours.

 

Strength Workouts

1. At Home Body weight workout: Do a brief dynamic warmup, followed by 10-15 rounds of: 5 pushups, 10 squats, 15 bicycles each leg, 20 second plank or handstand hold
Cool down with some lax ball exercises

2. dumbbell partner workout (performed Thursday at noon at HCC)
5-10 minute warmup on bike, followed by 4-5 rounds of:
1 partner bikes while other performs 5 push press, 5 thruster, 5 push up, 5 burpee, 5 low row, 5 reverse fly, 5 bicycles, 5 baskets, 5 man makers, 1 turkish get up each side (switch partner while other bikes)
Cool down with some lax ball exercises

If you do this workout on your own, you can bike for 3 minutes followed by the exercises for 5 rounds!

Cardio Workouts

1. 30 minutes steady state run (try to get outside for this one!) plus morning yoga routine

2. Interval workout (performed on bike Monday at noon spin class): 10 minute warmup followed by 5 rounds of 20 sec hard/20 easy/30 hard/20 easy/40 hard/20 easy/50 hard/20 easy/60 hard/20 easy/2 minutes standing moderate hill/1 minute rest. Cool down 10 minutes. Stretch at the end!

3. 5 minute warmup. 2 by 20 minute intervals with 5 minutes rest between. Increase pace every 4 minutes, starting easy and getting a bit quicker until the last 4 minutes feel hard. Try getting in the yoga routine today!