"But, I Don't Have Time..."

I find it hard to believe that 24 hours a week, 7 days a week there is no time in the day not to exercise. No one has a scheduled event for every hour, every day. I know people have busy lives, we all do. However, exercise should be looked at as something that is a must not an option. There are so many benefits from exercise and fitness that will help longevity of life; I promise I won't go all into boring you with the perks of health and fitness. Comfort in a day to day schedule keeps people from adding or dismissing events to create a more effective schedule, but it needs be done. For people who are new to exercise, changing your schedule to fit in at least 30 minutes a day, 3-5 times a week of exercise can be a gradual change. However, for people who consider themselves typically active and need to rearrange their schedule due to a conflict it's getting used to the new schedule that takes time to get your running/exercise comfortable and back to where it was.

Newbie To Exercise- Sample Schedule Ideas and Tips:

• Keep a journal of all your daily events. Write down what task occupies the time of day.
• Look at your down time and determine if it works to fit in at least 30 minutes, 3-5 times a week of exercise such as walking, running, jogging, biking, tennis, etc.
• Take the stairs when given the option. Take a longer walking route. It all adds up.
• Things can always be cut out of your schedule to be replaced with exercise. For example, cut back on the amount of TV watched, or the amount of time spent on the computer... Don't worry, I already got my long run in today ;)!
• Also keep in mind, exercising first thing in the morning is always a good option. Set your alarm 30 minutes - 1 hour earlier. Set your exercise clothes out the night before so you just need to slip them on and get out the door.
• If you get an hour or longer lunch break and/or have a gym at your office, utilize it!
• Establishing and maintaining a workout schedule will help you adhere to exercising. It's mind over matter (lame, I know). Stick to it and you will be proud of yourself when you look at exercise as a must in your daily routine.

Rearranging Your Schedule Ideas and Tips:

• A new work or school schedule can almost always throw off your running/ work out schedule.
• You may have to move your workouts to another day or move it to a different time of the day.
• Keep in mind that a new schedule may seem to cause your workout to feel different. Don't stress over it. You just need time to get comfy.
• It may take time to have your running or workout seem normal and back to where it was before.
• Stressing out can cause weight gain. Take it day by day. Don't let a new schedule or training program overwhelm you. In the end, it will all work out and pay off.
• If you have less days to run or workout, you can always double your run or workout on the days you do exercise. It will be more intense, but you will wreak the same benefits. Maybe even gain a slight benefit due to the capacity.

Exercise of the Week: Straight Leg Deadlifts. Being a running I get tight hamstrings, glutes (booty), and hip muscles after a long run. Deadlifts are a great workout for your hamstrings, glutes, hip, back, and core muscles. The exercise will aid in flexibility and reduce soreness. To preform the exercise:

Basic Straight Leg Deadlifts:

• Stand with your feet roughly shoulder width apart or a little less.
• Slightly bend your knees.
• Slowly bend your torso forward towards the ground. Keep your back straight not rounded. Do not bend to the point of no return.
• Return to the starting position. 1 rep completed.
• Repeat for 8-10 reps, 3-5 sets.

Progression Straight Leg Deadlifts:

• Stand with your feet roughly shoulder width apart or a little less.
• Slightly bend your knees.
• Hold a weighted dumbbell or kettlebell of choice.
• Slowly bend your torso forward towards the ground. Keep your back straight not rounded. Do not bend to the point of no return.
• Return to the starting position. 1 rep completed.
• Repeat for 8-10 reps, 3-5 sets.
• If the exercise seems too easy, add heavier weight.

Training Tip of the Week: Don't skip meals! Skipping meals can slow your metabolism while your blood sugar plummets. Skipping meals puts your body into shock and it starts to reserve what energy you have and slows your metabolism to survive. Then once you start eating "normal" again your body has to adjust to the increase calories you are consuming; therefore, causing weight gain. Always remember you need energy to burn energy. Eat. Eat healthy. Don't overeat. People think that since they had a big lunch they won't eat dinner or eat a very small portion. Worse mistake. Your blood sugar drops, your body is then starving, you fight the urge to eat, you can no longer fight it, you then eat and overeat, and since you overate you made the situation worse resulting in weight gain. Try eating smaller portion, but eating more frequently throughout the day, roughly every 3-4 hours. This way you will stay full and your blood sugar will remain constant.

Training Songs of the Week: A collection of newbies and oldies. Enjoy!

1. Shots- LMFAO ft. Lil Jon (I hate to admit it, but it's a good beat... Grr, thanks a lot Ross lol)

2. Meet Me Halfway- Black Eyed Peas

3. 3am Spanish- Hockey

4. Learn to Lose- Hockey

5. Lifeline- Papa Roach

Countdown to the Atlanta ING Marathon:

48 Days (March 21, 2010).

Countdown to the Atlanta Live DOW Run For Water:

76 Days (April 18, 2010)

Happy Running,
Jayme