Try this interval run from Ridge Personal Trainer Annie Barber to amp up your treadmill workouts! Not ready to run 7 miles yet? Cut the times in half and vary the speeds to adjust to your level.
Total Time: 60 minutes
Mileage: Approximately 7 miles (depending on pace)
00:00-05:00 minutes: Jog at 6.5 mph
05:00-10:00 minutes: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
10:00-15:00: Jog at 6.5 mph
15:00-20:00: Jog at incline 6.5 mph- add 1% each minute
15-16 (1.0%); 16-17 (2.0%); 17-18 (3.0%); 18-19 (4.0%); 19-20 (5.0%)
20:00-25:00: Jog at 6.5 mph
25:00-30:00: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
30:00-35:00: Jog at 6.5 mph
35:00-40:00: Jog at incline 6.5mph- add 1% each minute
35-36 (1.0%); 36-37 (2.0%); 37-38 (3.0%); 38-39 (4.0%); 39-40 (5.0%)
40:00-45:00: Jog at 6.5mph
45:00-50:00: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
50:00-55:00: Jog at 6.5mph
55:00-60:00: Jog at incline 6.5mph- add 1% each minute
55-56 (1.0%); 56-57 (2.0%); 57-58 (3.0%); 58-59 (4.0%); 59-60 (5.0%)
Cool down and walk >5 minutes
Sad Salad
Author: Ridge Personal Trainer Jackie Corcoran
My husband and I spent last weekend in West Yellowstone, MT (a town that is an entry point into Yellowstone National Park.) It is a scenic 45 minute drive from our home. We make this trip every Winter to cross country ski on their incredibly groomed trails.
Sunday morning was slow and relaxing after a day of challenging skiing and a late Saturday night. Our bed was big and comfy and our legs were dead tired but the perfect snow and temperatures outside encouraged us to ski again.
West Yellowstone is a funky town that is nearly impossible to find a healthy meal in. Knowing that, I still failed to pack nutritious foods. We found breakfast in a pizza place even though pizza was dinner the night before. I opted for a salad and french fries. Big mistake!
The fries were mediocre at best but the salad was downright SAD! It was grayish and limp. I tried to cover up the awfulness with dressing but the mushy texture made it inedible.This was the wrong fuel for my body and it gave me abdominal cramps 30 minutes into skiing. After the ski, I was as limp as the sad salad. Not all calories are created equal. My body needed 400 calories of nutrient dense food for stamina and vigor. Instead, with calorie dense and nutrient poor food, I created indigestion and lethargy.
This got me thinking; If I was a kid and this very sad salad was presented as the healthy food alternative-I would think healthy food sucks. I would choose Ketchup and french friesover it any day.
We need to offer up veggies and fruits to children in a way that makes them fall in love with them. Healthy food lets us enjoy being active and playful. And once children develop that true love and make that connection, they will automatically make healthier food choices throughout their lives. This will empower them with new rich alternatives that turn them on more than a bag of chips or a bowl of ice cream. They will appreciate the different quality of energy that healthy food provides and their health and weight will improve naturally.
To your health!
-Jackie
http://jackiesnaturalnutrition.com/
Pecha Kucha Bozeman
Ever feel guilty about making poor diet and/or lifestyle choices? Guess what, your not alone. We all have areas we struggle with. In an attempt to come clean and and take a humorous look at her own addictions, will power, integrity and use of politically correct language, Ridge Personal Trainer, Jackie Corcoran, will present at this Winter’s Pecha Kucha.
Pecha Kucha 20X20 is a simple presentation format where presenters show 20 images, each for 20 seconds. This is an informal and fun gathering where creative people from Bozeman get together and share their ideas, works, thoughts, holiday snaps — just about anything, really.
Please join as at the Ellen Theatre Wednesday February 6th, 2013. $7 Admission. Doors open at 7pm and presenters start at 7:20. There is a cash bar and and intermission. Depending on the number of presenters, the event usually ends around 9pm.
Would you workout if money was on the line?
Author: Ridge Personal Trainer Jackie Corcoran
Part of my job is constantly trying to figure out what motivates people to reach their goals. Just like a teacher uses several teaching methods to get through to each student, I have to use different methods to motivate my clients.
This is a really cool site that was started by a Harvard professor who studied what makes people reach their goals–he found that money was a BIG motivator. There is an option on this site to put wages on if you reach your goal and you can even choose a charity that you despise that would get your money if you fail. Supposedly, 33% of people reach their goals using his site with no wager and 75% reach their goals with a wager. Try it out for yourself to see if money motivates you at http://www.stickk.com/
Counting The Gains
Author: Guest Blogger & Ridge Member January H.
I am sure many of you have seen the new Special K commercial that sends the message “it is not about losing weight but what you gain.” When I first saw this on January 1st it really hit home for me. Sometimes I get so focused on the numbers that I forget about everything else I have taken away from this awesome weight loss journey.
I began my adventure September 2011 when a friend suggested I check out the 20lb Challenge at The Ridge. I was skeptical and really had not even stepped foot in The Ridge before. I didn’t think it was the place for me but being 20+++ lbs overweight I decided I really didn’t have anything to lose. That first day of orientation I was so scared and nervous. The following morning at the first workout I was shaky and wanted to cry but it wasn’t that bad. It was actually pretty amazing and it was the first time I have ever stuck with a weight lose program, reached my 8 week goal, and became a “gym rat”. I will talk with anyone and everyone that wants to hear about the 20lb Challenge and The Ridge.
After the Challenge was over, in 2012 a gym friend suggest I try Zumba. Zumba?! I don’t dance. I can’t do arms and legs at the same time and I have no coordination. I remember being so nervous and scared the first time I walked into Ruth’s Saturday Morning class. What are they going to think of me? Will I get in people’s way? Very silly because really no one cares. Everyone is there to exercise and have fun, not to judge. Then I went to Tara’s Cardio Party class. I had heard about Tara’s intensity and how crazy her class can be; I was scared but I did it anyway. It was crazy but crazy fun! I was really awful but I had so much fun it didn’t matter. With practice, the steps come, and the workout is amazing. According to my heart rate monitor I can burn anywhere from 450-700 calories in the hour! I have the best time whenever I go to CP on Tuesday and Thursday with Tara and then I always try to catch Ruth’s class downtown on Wednesday. These ladies are just two of the amazing team members at The Ridge.
Now it is 2013 and I started it out with a bang. My good friend Wendy (my first gym friend) and I took Cross Country Ski lessons for the first time. Again I was a bit nervous but it was so much fun. I look forward to many more outings. In the last 18 months I have really been trying to get out of my comfort zone. Trying new things has been amazing and I really have nothing to lose. I also decided to try a new program. I LOVE the 20lb Challenge and the trainers (Josh and Krista) but needed something different. I had my first day of Lana’s Boot Camp yesterday and it was tough! I am tired but looking forward to tomorrow and everything the next six weeks has to offer.
Last week at 6:30 a.m. I was scared yet again. I was a little shaky during my short drive to The Ridge. I was on the way to my first swim lesson with Mary. I am nearly 35 years-old and have never had a swim lesson. I am self taught, which equates to I can prevent myself from drowning in a pool. I can flail around a bit and convince myself I am swimming. I need technique and I need to know how to breathe. I walked into the pool area and actually had that lump in my throat, a little tear in the corner of my eye, but I just took a deep breath and everything was alright. Mary was just as amazing as the rest of the staff at The Ridge. I am very excited to get back in the pool and practice what I have learned.
I just wanted to share with everyone all of the GAINS I have gotten as a result of that first day I stepped into The Ridge. I am going to stop worrying about the losses and really focus on the gains. The number one thing I have walked away with is that it is ok to step out of your comfort zone. It has brought more happiness, better friendships, and more opportunities to my life then I could have ever imagined.
Fuel for your body!
We all know we need to eat to live, but do we all truly fuel our body to burn at it’s most effective level? The quality of the food we eat has a huge impact on our moods, energy, and waistline.
Try this recipe for Home Touch Trail Mix from Ridge Personal Trainer Jackie Corcoran’s Health Coaching website, Jackie’s Natural Nutrition, for some great pre-workout fuel!
Also check out Jackie’s upcoming class at Olivelle, Delicious and Nutritious January 25th!
Delicious and Nutritious w/ Chef Jackie
Friday, January 25th 6-8pm – $40 per person. BYOB.
Olivelle (on 19th near Michael’s art Supplies)
The Holidays are over and it is time to get off of the sugar high and into nourishing delicious foods. Join Jackie Corcoran, Ridge Personal Trainer and Health Food Enthusiast at Olivelle for an evening filled with great food, lots of laughter, and healthy cooking tips to bring home to your own kitchen.
Jackie will incorporate local organic foods and superfoods to create a delicious Winter Menu: Kale Chips; Quick Carrot Salad; Savory Winter Vegetables with Roasted Quinoa and Salmon; Divine Orange Slices. Jackie’s guidance in the kitchen will surprise and enlighten you. You will learn about the healing properties of foods, satisfying non-meat proteins, how your moods and energy are effected by the food you eat and how to simplify life starting with your own cutting board. You don’t want to miss this. Call Olivelle to make a reservation – 11 guests per class – (406) 522-9100
Introducing Jackie’s Natural Nutrition
Ridge Personal Trainer Jackie Corcoran
Hello Ridge members and guests. I am so excited to share my latest endeavor with you! But first, a little background info…
After being a personal trainer on and off for 14 years (the last 4 at the Ridge,) I have met many people who are on type 2 diabetes meds, heart disease meds, have lost and gained weight repeatedly, who have chronic inflammation, low energy, uncontrollable cravings and the list goes on and on. While I can readily write you an exercise program, I have little to offer in the way of nutritional advice when I wish I did. In an even bigger picture, the awareness that childhood obesity is now an epidemic renders feelings of such helplessness and deep frustration in me that to do nothing about it would mean living a life unfulfilled.
Be on the lookout for informative nutritional blog posts, cooking classes, free evening nutrition talks at the Ridge and much more! Please call me at 406-599-7112 if you’d like more information or to set up a time for your free consultation. I look forward to meeting with you!
