Friends and Fitness Enthusiasts,
Last night, the DC Metro area was buffeted by strong winds, rain, and lightning like I've never seen before. Radio stations this morning reported downed trees and power outages rendering a cancellation of Training on the Trails today. It's also incredibly hot outside if you didn't notice. For some of, a little heat won't hurt us as long as we keep our cold water bottles handy and stay in the shade. If you haven't been training outside, are older, are obese, or have a chronic illness like diabetes or hypertension, working out in this heat and humidity would not be the best choice.
Instead of risking complications due to heat like heat stress, exhaustion, or stroke, take your workout indoors. You don't need a gym membership to do this either. If you have a staircase and a floor you can have a great, quick workout:
Stairs:
- x4 Run up the stairs; walk back down
- x4 Run up the stairs two steps at a time; walk back down
- x2 (each side) Side step up the stairs facing to your left, repeat on the right side; walk back down
- x4 Bunny hop up the stairs; walk back down
Floor:
- 2x10 Push ups
- 2x30s Plank
- 2x10 Crunches
- 2x10 Toe touches (lay on your back and bring up your legs straight; reach for your toes, repeat!)
I realize some of this is hard to imagine without pictures...they're coming soon. I'm shooting for sometime next week. You'll have an encyclopedia of exercises featuring yours truly. Stay cool out there!
In health,
Lauren
Saturday, June 30, 2012
Thursday, June 28, 2012
Looking for a Quick and Dirty Run?
Friends and Fitness Enthusiasts,
If you want to do a fairly intense 2 mile run, check out the Matildaville Trail. Starting at the Visitor's Center, run along the Patowmac Canal Trail and hang a right to the Matildaville Trail. You will find it to be a challenging uphill and fun uphill climb. When you get to the top, catch the Old Carriage Road back down to work on your downhill running. When running down hills, remember to pick up your knees. This will help keep your form in check while keeping you in control. If you continue down, you'll end up back at the Visitor's Center. If you want some more, turn right at the fork and you're back on the Matildaville Trail; this loop is a fun and tough one mile.
In health,
Lauren
If you want to do a fairly intense 2 mile run, check out the Matildaville Trail. Starting at the Visitor's Center, run along the Patowmac Canal Trail and hang a right to the Matildaville Trail. You will find it to be a challenging uphill and fun uphill climb. When you get to the top, catch the Old Carriage Road back down to work on your downhill running. When running down hills, remember to pick up your knees. This will help keep your form in check while keeping you in control. If you continue down, you'll end up back at the Visitor's Center. If you want some more, turn right at the fork and you're back on the Matildaville Trail; this loop is a fun and tough one mile.
In health,
Lauren
Back to Basics
Friends and Fitness Enthusiasts,
This morning I took our participants out to the observation deck for some old school calisthenics. Then we hit the Patowmac Canal Trail until we reached the stairs and did some more drills there. You can do it too:
Observation Deck
Warm Up:
- Legs stay active while doing arm circles, shoulder stretches, and tricep stretches
- Jumping jacks, an oldie but goodie
Strength:
- 2x10 squats
- 2x10 single leg dead lifts, each side
- 2x10 push ups
- 2x10 crunches
- 2x10 leg raises
Jog down the Patowmac Canal Trail, hang a left to the stairs, continue on the trail until you reach the second set of stairs.
Stair Drills
- 2x30sec Up, Up, Down, Down - right leg steps up, left leg meets it, right leg down, left leg down
- x2 Two at a Time - run up the stairs two steps at a time, run across the bridge and repeat on the other side
- x2 Side Steps and Shuffle - climb the stairs facing towards the falls, run back down, shuffle across the bridge, and repeat on the other side; keep facing the same direction
- 2x10 Rows - hold on to the middle rail; using your own body weight, row towards the rail
Jog back to the Visitors Center and stretch.
Hope y'all are having a great day. Stay cool out there!
In health,
Lauren
This morning I took our participants out to the observation deck for some old school calisthenics. Then we hit the Patowmac Canal Trail until we reached the stairs and did some more drills there. You can do it too:
Observation Deck
Warm Up:
- Legs stay active while doing arm circles, shoulder stretches, and tricep stretches
- Jumping jacks, an oldie but goodie
Strength:
- 2x10 squats
- 2x10 single leg dead lifts, each side
- 2x10 push ups
- 2x10 crunches
- 2x10 leg raises
Jog down the Patowmac Canal Trail, hang a left to the stairs, continue on the trail until you reach the second set of stairs.
Stair Drills
- 2x30sec Up, Up, Down, Down - right leg steps up, left leg meets it, right leg down, left leg down
- x2 Two at a Time - run up the stairs two steps at a time, run across the bridge and repeat on the other side
- x2 Side Steps and Shuffle - climb the stairs facing towards the falls, run back down, shuffle across the bridge, and repeat on the other side; keep facing the same direction
- 2x10 Rows - hold on to the middle rail; using your own body weight, row towards the rail
Jog back to the Visitors Center and stretch.
Hope y'all are having a great day. Stay cool out there!
In health,
Lauren
Tuesday, June 26, 2012
Working out on a Perfect Morning
Friends and Fitness Enthusiasts,
Today was our first 8a workout and I couldn't have asked for better weather. There wasn't a cloud in the sky, the sun was shining, and a northwesterly wind was kindly cooling us. With the park to ourselves, we started by warming up, visiting the falls, and making our way to the Matildaville Trail. Here's our workout:
Warm up (Visitor's Center to bridge to the falls):
- Brisk walk
- High knees at a walking pace
- Butt kicks at a walking pace
- Lunges
Observation Deck:
- 2x10 push ups
- 1x20s side plank on each side
- 1x10 toe touches
- 1x3 bicycles on each side
On the Potowmack Trail towards Matildaville Trail:
- Repeat warm up but at a faster pace
- Jog past the big stones on your left
- Use the trees as markers to do the following sprint/leg work:
- 2x10 Assisted pull ups, use the railing
- 2x10 One armed rows each side, use the railing (palm down makes it harder!)
- Grab a partner for lateral raises (pictures to come)
- 2x10 Tricep push ups
Using the strip between the bridge and the hill on the right, do the following cardio burst:
- Shuffle half way, then explode for a sprint! Jog back and repeat on the other side
Continue up the big hill to your right towards the trail, sprint if you dare! Once up, pat yourself on the back, and make your way back to the Visitors Center to stretch.
I will take pictures soon so you can have a better idea of what these exercises look like on the trail if you want to do them on your own.
Looking forward to this evening's session!
In health,
Lauren
Today was our first 8a workout and I couldn't have asked for better weather. There wasn't a cloud in the sky, the sun was shining, and a northwesterly wind was kindly cooling us. With the park to ourselves, we started by warming up, visiting the falls, and making our way to the Matildaville Trail. Here's our workout:
Warm up (Visitor's Center to bridge to the falls):
- Brisk walk
- High knees at a walking pace
- Butt kicks at a walking pace
- Lunges
Observation Deck:
- 2x10 push ups
- 1x20s side plank on each side
- 1x10 toe touches
- 1x3 bicycles on each side
On the Potowmack Trail towards Matildaville Trail:
- Repeat warm up but at a faster pace
- Jog past the big stones on your left
- Use the trees as markers to do the following sprint/leg work:
- Run 80%, jog back
- Run 95%, jog back
- High skips, jog back
- Skips for distance, jog back
- Bounding, jog back
- 2x10 Assisted pull ups, use the railing
- 2x10 One armed rows each side, use the railing (palm down makes it harder!)
- Grab a partner for lateral raises (pictures to come)
- 2x10 Tricep push ups
Using the strip between the bridge and the hill on the right, do the following cardio burst:
- Shuffle half way, then explode for a sprint! Jog back and repeat on the other side
Continue up the big hill to your right towards the trail, sprint if you dare! Once up, pat yourself on the back, and make your way back to the Visitors Center to stretch.
I will take pictures soon so you can have a better idea of what these exercises look like on the trail if you want to do them on your own.
Looking forward to this evening's session!
In health,
Lauren
Tuesday, June 19, 2012
Ranger Run-through
Friends and Fitness Enthusiasts,
This morning, Rangers Jin and Ben did a Training on the Trails workout with me; they did a fantastic job. We had an awesome time. Below is a breakdown of what we did. Expect these summaries to be posted after every workout.
Warm Up:
- Light jog
- High knees
- Butt kicks
- Shuffles
On the Observation Deck:
- 2x10 reps push ups
- 2x20 seconds side planks
- 1x10 reps body squats
Back on the trail:
- A series of suicides x3 (I'm leaving this as a surprise)
- 2x8 reps partner rows
- 2x10 reps partner abs, leg throw downs
- 2x10 reps assisted pull ups
- 2x10 reps figure-4 crunches each side
- 1x30 toe taps
- 1x30 knee drives
Stair Pyramid
- Another surprise...
Cool Down:
- Easy walk and stretch back to the Visitor's Center
If you're intimidated by this workout, don't be! I will offer modifications for every exercise. I will push you to get out of your comfort zone but ultimately, you set the pace. If this doesn't seem enough, don't worry...I have things planned for you.
So pumped for this Saturday! Make sure you register by e-mailing: TrainingontheTrails@gmail.com by tomorrow, the 20th.
In health,
Lauren Hidalgo, ACSM-HFS
This morning, Rangers Jin and Ben did a Training on the Trails workout with me; they did a fantastic job. We had an awesome time. Below is a breakdown of what we did. Expect these summaries to be posted after every workout.
Warm Up:
- Light jog
- High knees
- Butt kicks
- Shuffles
On the Observation Deck:
- 2x10 reps push ups
- 2x20 seconds side planks
- 1x10 reps body squats
Back on the trail:
- A series of suicides x3 (I'm leaving this as a surprise)
- 2x8 reps partner rows
- 2x10 reps partner abs, leg throw downs
- 2x10 reps assisted pull ups
- 2x10 reps figure-4 crunches each side
- 1x30 toe taps
- 1x30 knee drives
Stair Pyramid
- Another surprise...
Cool Down:
- Easy walk and stretch back to the Visitor's Center
If you're intimidated by this workout, don't be! I will offer modifications for every exercise. I will push you to get out of your comfort zone but ultimately, you set the pace. If this doesn't seem enough, don't worry...I have things planned for you.
So pumped for this Saturday! Make sure you register by e-mailing: TrainingontheTrails@gmail.com by tomorrow, the 20th.
In health,
Lauren Hidalgo, ACSM-HFS
Tuesday, June 12, 2012
All about YOU!
Friends and Fitness Enthusiasts,
This program is about YOU. Do you want to be a faster runner? Have you ever wanted to try power yoga?Do you want to be in shape in case of a zombie apocalypse? I have a lot of ideas up my sleeve but, what would you like to do during the next ten weeks?
Leave comments about your goals, fitness questions, and suggestions for the program!
In health,
Lauren
PS: Don't forget to invite your friends! Email trainingonthetrails@gmail.com for the registration packet and more information. Deadline is June 20th.
This program is about YOU. Do you want to be a faster runner? Have you ever wanted to try power yoga?Do you want to be in shape in case of a zombie apocalypse? I have a lot of ideas up my sleeve but, what would you like to do during the next ten weeks?
Leave comments about your goals, fitness questions, and suggestions for the program!
In health,
Lauren
PS: Don't forget to invite your friends! Email trainingonthetrails@gmail.com for the registration packet and more information. Deadline is June 20th.
Monday, June 11, 2012
Getting Pumped
Hello friends and fitness enthusiasts!
I'm getting so excited to start this new program at Great Falls Park: Training on the Trails! We're going to take this park and turn it into a gym. I'm going to keep this blog updated throughout the whole program so you have a record of all the workouts we do. I'll also include pictures/videos to demonstrate in case you forget or have any questions about an exercise (perhaps our lovely participants will be featured??). By doing this, I hope to encourage you to keep visiting the park (and all the National State Parks) for a killer workout.
A little bit about me:
My name is Lauren Hidalgo and I love working out. I've always enjoyed sports but wasn't very good at them. I found a passion for fitness at the Virginia Commonwealth University in Richmond, VA where I earned my B.S. in Exercise Science in December 2010. Through the American College of Sports Medicine (ACSM), I became a certified Health Fitness Specialist later that year enabling me to personally train normal, healthy populations, those with chronic diseases, and other special populations. Instead of playing team sports, I run, bike, swim, and practice yoga. Earlier this year I completed my first half marathon and first sprint triathlon. I am currently a graduate student at The George Washington University studying for a Masters in Public Health in Physical Activity. Implementing this fitness program is part of my coursework to fulfill my practicum.
My philosophy for fitness, physical activity, and health in general is you get out what you put in. If you want something, you have to go get it every day until it's yours. However, you will soon find out that with me, you can't sweat without smiling. I want you to have fun and enjoy yourself while you reach your goals.
Alright, less than two weeks until it all begins...get pumped!
In health,
Lauren
I'm getting so excited to start this new program at Great Falls Park: Training on the Trails! We're going to take this park and turn it into a gym. I'm going to keep this blog updated throughout the whole program so you have a record of all the workouts we do. I'll also include pictures/videos to demonstrate in case you forget or have any questions about an exercise (perhaps our lovely participants will be featured??). By doing this, I hope to encourage you to keep visiting the park (and all the National State Parks) for a killer workout.
A little bit about me:
My name is Lauren Hidalgo and I love working out. I've always enjoyed sports but wasn't very good at them. I found a passion for fitness at the Virginia Commonwealth University in Richmond, VA where I earned my B.S. in Exercise Science in December 2010. Through the American College of Sports Medicine (ACSM), I became a certified Health Fitness Specialist later that year enabling me to personally train normal, healthy populations, those with chronic diseases, and other special populations. Instead of playing team sports, I run, bike, swim, and practice yoga. Earlier this year I completed my first half marathon and first sprint triathlon. I am currently a graduate student at The George Washington University studying for a Masters in Public Health in Physical Activity. Implementing this fitness program is part of my coursework to fulfill my practicum.
My philosophy for fitness, physical activity, and health in general is you get out what you put in. If you want something, you have to go get it every day until it's yours. However, you will soon find out that with me, you can't sweat without smiling. I want you to have fun and enjoy yourself while you reach your goals.
Alright, less than two weeks until it all begins...get pumped!
In health,
Lauren
Subscribe to:
Posts (Atom)