The Anti-Gravity Treadmill and a 30 minute RUNNING workout! RUN ON AIR.

Caroline Jordan Fitness Tip Of the Week: Anti-Gravity Running…. WHAT IS IT?!

Caroline Jordan Fitness has teamed up with the M2 Revolution Performance Center in San Francisco, home of the ANTI-GRAVITY TREADMILL. This endurance training center in Nob Hill houses a CycleOps Indoor Cycling studio, power-based fitness testing, a functional training floor, and the unique anti-gravity treadmill. This week I took a test run on this revolutionary piece of training equipment and had an incredible experience!  I’ve been trying to share my story of weightless running in class…. but it seems to be a hard concept to convey in conversation! Instead of confusing you all, I thought I’d make it this week’s blog topic. What is Anti-Gravity Running and how does it work? Read below for all the details on this dream machine….

From M2 Revolution Website:

“Get ready for access to the most cutting edge run training and injury rehab technology.  M2 Revolution now offers what until now only a small group of world class runners secretly practice – NASA technology that defies gravity.”

The Alter G-Trainer offers personalized precision un-weighting benefits that build run specific endurance without the pain and risk associated with full-weight impact on joints, bones, tendons, and muscles. With a simple touch of a button, a runner can reduce bodyweight in 1% increments, all the way up to 80% of bodyweight.

How does it work?

An air sealed cushion around a runner’s midsection uses air pressure to un-weight the runner – imagine a cork being pushed up through a wine bottle.  Meanwhile, the runner enjoys normal run range of motion – minus those pounds that the runner wishes to eliminate.

Who can benefit from running with Alter G technology?

Injured Runners

  • Rehab AND Train with your natural gait and rhythm
  • Reduce your weight to that level where impact is not harmful
  • Maintain fitness while practicing rehab
  • No more water-run drudgery!

Performance Runners

  • Add Volume without the wear and tear
  • Over-speed training
  • Active recovery runs can see quicker pace for improved turnover

Ironman & Ultra Marathoners

  • Un-weighting allows tired legs to remember quick running gait and muscle patterns
  • Add volume without destructive wear and tear

Older Runners

  • Oh to be young again!  With the Alter G, yes you can!
  • Faster and more frequent running without age’s next day penalty

Post-Surgery

  • Walking and eventually running at a fraction of your bodyweight will greatly speed your rehab and recovery period
  • Maintain basic fitness levels
  • Rehab now becomes a more positive experience
  • Interesting BLOG post on running with TWO knee replacements, must read! http://jessicafewless.blogspot.com/2009/12/i-can-run.html

Motivational

  • Run at your college weight!
  • Curious as to how losing 10 pounds would impact your running?  Touch a button and be amazed – and then motivated to drop the extra luggage

M2 Revolution provides a variety of packages for its members and visitors to take advantage of this leading edge gravity technology.  Come join us for a run, and check out M2’s power-based cycling classes while you are there.

Other interesting articles on the Alter-G Treadmill

Read more about the M2 Revolution Studio here: http://www.m2rev.com/index.html
Would you try the ANTI-GRAVITY Treadmill? Leave a comment below if you would give it a test run and why you think it would help you improve your fitness or performance. I want to know if you would be daring enough to give it a go!
Caroline Jordan Fitness Challenge of the Week: Fast and Fearless Running Workout!
Anti-Gravity Treadmill or not, you can still partake in this week’s Fast and Fearless Running Workout Challenge. Try out Set #1 for 20 minutes and give it your best. If you are feeling fiesty, continue on for set #2 and a longer 40 minute treadmill interval workout. LEAVE A COMMENT BELOW when you have completed Set #1 or Set #2 of this weeks workout. I want to hear how you liked it 🙂
Fast and Fearless Treadmill Workout Challenge: 20-40 minute RUN!
Speed is just a guideline and gives you an example of how this workout can be done. Please feel free to modify/intensify to meet your running needs and just use the directions of the workout not the MPH. The entire workout can also be a power walk if you’d prefer to walk instead of run! Enjoy 🙂
Set 1. 20 minute run.
    • 0-5 minutes. Warm up with a 5 minute jog. Level 6.2 mph.
    • 5-10 minutes. Increase the pace for 5 minutes. Level 6.5 mph.
    • 10-15 minutes. Pick up the pace for another 5 minutes. Speed 6.8 mph.
    • 15-20 minutes. Just a little bit faster for another 5 minutes. Speed 7.0 mph.
    • 20-22 minutes. Rest if you need it by walking for 2 minutes. Speed 3.8-4.0 mph.

Set 2Interval time. Run 2 minutes, rest 1 minute (5 times).

    • 22-24 minutes. For 2 minutes crank up the speed. Speed 7.5
    • 24-25 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
    • 25-27 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.6 mph.
    • 27-28 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
    • 28-30 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.7mph.
    • 30-31 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
    • 31-33 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.8 mph.
    • 33-34 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
    • 34-36 minutes. Really crank it up now. Increase the pace by 0.2 mph and run for 2 minutes. Speed 8.0 mph.
    • 36-37 minutes.Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.

The Finish.

  • 37-42 minutes. Let’s finish strong. Run at jogging speed for 5 minutes. Level 6.2 mph.
Be sure to complete your walk/run with a cooldown and stretch. Drink plenty of water and congratulate yourself for another fearless workout! Dont forget to LEAVE A COMMENT BELOW when you have completed your session. I want to hear how it went and congratulate you on your success.
Most importantly…..  TUESDAY SEPTEMBER 27th is my BIRTHDAY! Join me in class for a special CELEBRATION WORKOUT. Details for all the fitness festivities can be found HERE. Party playlists, colorful spandex, and coconut water…. what more could you want?! Hope to see you there!
Thanks again for everything! Have a great week and happy running!
Caroline
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Instant ENERGY. Live Life FULLY POWERED TODAY!

Caroline Jordan Fitness Tip of the Week: Instant Energy

Have you ever suffered from an ENERGY SHORTAGE? You may be a victim of hidden energy zappers.

If you’ve lost the spring in your step or you’re feeling dog-tired even before your workout, you may be suffering from low energy levels. This feeling could be sabotaging your workouts, health, or affecting other parts of your life.

Its time to talk about silent energy saboteurs and make sure they aren’t preventing you from living in FULL POWER. You are a person full of possibility and potential, but without energy you can’t make the most of it. The below tips  will help you keep your energy high and help you live your best life. Tap into your personal power supply with these tips!

ENERGY Zappers. Caroline’s tips on how to get your POWER back!

Low Iron Levels

About 12% of American women and 7% of men have an iron deficiency, which leaves you feeling drained and lethargic. A runner can slow to a jogger and still be tired. In Spinning classes, this effect can even be worsened, since you’re indoors, focused on your heart rate or monitor, and literally not moving.

Vegetarians, dieters, and athletes (especially bikers and runners), are at an increased risk for iron deficiency. Iron-rich foods such as meat, beans and cereals can keep iron levels high. To maximize absorption into your system, they are best consumed with a food high in Vitamin C. You can also purchase over- the-counter iron pills or multivitamins with iron if needed. Make sure to consult with your doctor if you think you may have low iron levels or are considering taking iron supplements.

Low Blood Sugar

Food is energy. If you regularly skip meals—especially breakfast—you are going to pay for it. In addition, meals should be well-balanced with the proper amount of carbs, protein and fats. Take a look at your diet,and ask yourself if you are properly fueling for your life. You cant expect your car to run on empty. Make the lifestyle changes you need to keep going full speed. Click here to get some ideas on pre/post workout eats to give you the most training energy.

Medications

Many drugs, including blood pressure medication and some birth control pills, can affect energy. Antibiotics can cause strange fluctuations in your strength. If you suspect that your medicine is zinging your stamina, check with your doctor about making a switch.

Poor Sleep

Are you trying to survive on six hours or less of sleep? We often have to make a conscious effort to get in bed an hour earlier. This may be a huge challenge, but it will make you a better athlete … and person. Stop working two hours before bed and turn off the tv /computer.  Does your spouse snore or is your neighborhood loud? The quality of your sleep can have as much of an impact as the quantity. Make time to fit quality REST into your routine to have MORE energy 24-7.

Unrecognized allergies

Histamines and other chemicals released by an allergic reaction can make people feel tired. Allergies can also interfere with breathing, which deprives your muscles of rich oxygen. Visit your doctor if you think you have allergies that are preventing you from enjoying healthy energy levels. Get the help you need to succeed no matter what season!

Dehydration

Are you getting enough water? Eight glasses plus? There are SO many benefits of water. Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms. Be mindful…. how much water are you actually consuming? Creating a water habit will help you reach healthy hydration levels and gain more energy. Click here to read some tips to help you drink up! Make an effort to hydrate and you’ll quickly have more energy in your life.

Depression

Even mild forms of depression (e.g., from lack of sunlight) and anxiety are associated with low levels of serotonin, a chemical in the brain that can affect energy and mood. You may want to seek professional help if you think your tiredness may be associated with depression. Smiling = energy. Smile more and instantly feel better 😉

Overtraining

We have talked about overtraining a lot on this blog. And lets be honest,  I struggle with this because I love movement TOO MUCH.  Check out these posts for good reads if you are in the same boat as me: SIGNS OF OVERTRAINING and The Secret to SPRINTING (my personal favorite 🙂 . Its good to be honest and look at your workout/life routine. Are you doing too much? Have you followed a hard/easy regimen or are you constantly pushing yourself day after day ? What’s the use if you are going to lose your energy? This week sit down and look at your typical training routine. What does a weekly workout schedule look like for you? Do your workouts leave you feeling invigorated and excited to do them again? Or are you left more exhausted and more burnt out than when you began?

One or more of these factors may be contributing to low energy levels in your life. But here’s the good news: now you know what is wrong and you can fix it. It’s a good starting point from which to reevaluate your lifestyle and move forward. Best of all, it will bring the fun back into your workout so that you feel like you’re “going out to play” again when you train.

Caroline Jordan Fitness Challenge of the Week: Increase Your Energy!

How can you use the tips above to live your life fully powered? This week I want to challenge you to make a conscious effort to do the following:

  1. Eat Iron Rich Foods. Good ideas HERE.
  2. Enjoy a healthy diet and balance your energy level consistently throughout the day.
  3. SLEEP MORE. Go to bed one hour earlier – make time for 8 hours a night!
  4. HYDRATE! Drink as much fresh water as you can.
  5. Smile More. It seriously WORKS! Come to class… I can help you with it 😉
  6. Structure a weekly workout schedule that makes sense for YOU and your goals. Make sure it is balanced, fun, and effective.
This week I challenge you to evaluate how your energy levels are now and where you want them to be in the future. Take a moment to reflect on how you can effectively incorporate the above challenges into your routine. Then leave a comment below when you successfully accomplish one of the above. I want to know when you drink 8 glasses + of water. I want to know how amazing you feel after a good night of sleep. I want to see what your structured workout routine looks like (and congratulate you on it!). Leave a comment below with one way you are going to live this week with MORE ENERGY. I cant wait to see you smile and watch you live FULLY POWERED.
Thanks again for everything! Looking forward to reading your comments and seeing you soon 🙂
Caroline

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