I am so excited!! I am ready for the Dirty Girl Mud Run in August! The Dirty Girl is a female-only, 5K mud run designed for women of all fitness levels and ages. Rather than a competitive, timed race, the Dirty Girl Mud Run is a celebration of women. So I thought I would share with you and all of my friends as a fitness writer for Parade Magazine some preperation and 5 fat burning superfoods to get trained for the big day! ♥
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By the way if you want to sign up for a mud run in your area click here! The Dirty Girl
You'll definitely need total-body strength to complete the obstacles along the course. In order to build total- body strength, concentrate on the following:
Core: Your core is the entire mid-section of your body; including your low back and sides. For strength, do crunches to target the front of your abs, bicycle crunches for your obliques, and superman for your lower back. To do the superman exercise: Lie flat on your stomach; raise your torso off the ground by lifting your arms and legs in a straight up motion.
Upper Body: You'll need your chest and arm muscles to do a variety of obstacles. Push-ups, pull-ups, and dips are great strength-training exercises that will help you complete each challenge.
Lower Body: Your legs need to carry you through miles of mud and obstacles on race day. Add strength to your legs by doing squats, lunges and dead lifts.
Here are some great tips to get you through those obstacle courses!
Sprint: Run at the fastest pace you can sustain for a full minute.
Pullup: Use an overhand grip, your hands at shoulder width. Raise your body until the top of your chest touches bar, then lower your body until your arms are straight.
Burpee with jump: Begin standing with your feet shoulder-width apart. Lower your body down, bending at the hips and knees, so your hands are on the floor. Thrust out your legs behind you, so that you're at the start of a pushup position. Do a pushup, then pull your knees toward your chest so your feet are beneath you. Jump up and land softly in a standing position.
Pushup: Your body should stay in a straight line for the entire move. Tuck your elbows so that your upper arms form a 45-degree angle with your torso. Lower your body until your chest nearly touches the floor.
Spider lunge (walk or crawl): From a position in which you are on all fours but only inches off the ground, crawl along the ground keeping your body very low, arms and legs spread as wide as possible.
The Circuit ( Now put them all together!)
Sprint 1 minute
Pullups (overhand grip): 30 seconds
Sprint 1 minute
Burpees (with jump): 30 seconds
Sprint 1 minute
Pushups: 30 seconds
Sprint 1 minute
Spider lunges: 10 yards
Start slow and in no time you will do awesome!!
Don't forget to eat healthy! Here are 5 fat burning superfoods and some recipes I have using them.♥
1. Dark Chocolate
Daily consumption of roughly one and a half ounces of dark chocolate -- about the amount in a Hershey's bar -- reduced the stress hormone cortisol. (Stress has been linked to a sluggish metabolism.)
2. Eggs
Eggs are the best protein source on the planet. They contain all nine essential amino acids, which your body needs to build muscle tissue.
Here is my recipe for SkinnyBaked Avocado Eggs
3. Smoothies
Whey, a protein found in milk, contains the muscle-building amino acid leucine. "When you're losing weight, eating whey protein can help reduce the loss of lean muscle mass.
Here is my recipe for Skinny Chocolate and Peanut Butter Elvis Presley Smoothie
It's using the next superfood ingredient too! :)
4. Peanuts
Peanuts induce a strong thermic response, which means that the process of digesting them actually burns calories. Don't go overboard, as peanuts are calorie-dense. Keep a stash in your purse for a quick snack (aim for one ounce, or about two tablespoons, daily)
5. Water
H2O boosts metabolism, because your body has to work to raise the temperature of the ingested water to match that of your core. In one study, people who drank eight to 12 glasses a day had higher metabolic rates than those who sipped just four.
Here is my recipe for a Lemon Water Cleanse
By the way if you want to sign up for a mud run in your area click here! The Dirty Girl
You'll definitely need total-body strength to complete the obstacles along the course. In order to build total- body strength, concentrate on the following:
Core: Your core is the entire mid-section of your body; including your low back and sides. For strength, do crunches to target the front of your abs, bicycle crunches for your obliques, and superman for your lower back. To do the superman exercise: Lie flat on your stomach; raise your torso off the ground by lifting your arms and legs in a straight up motion.
Upper Body: You'll need your chest and arm muscles to do a variety of obstacles. Push-ups, pull-ups, and dips are great strength-training exercises that will help you complete each challenge.
Lower Body: Your legs need to carry you through miles of mud and obstacles on race day. Add strength to your legs by doing squats, lunges and dead lifts.
Here are some great tips to get you through those obstacle courses!
Sprint: Run at the fastest pace you can sustain for a full minute.
Pullup: Use an overhand grip, your hands at shoulder width. Raise your body until the top of your chest touches bar, then lower your body until your arms are straight.
Burpee with jump: Begin standing with your feet shoulder-width apart. Lower your body down, bending at the hips and knees, so your hands are on the floor. Thrust out your legs behind you, so that you're at the start of a pushup position. Do a pushup, then pull your knees toward your chest so your feet are beneath you. Jump up and land softly in a standing position.
Pushup: Your body should stay in a straight line for the entire move. Tuck your elbows so that your upper arms form a 45-degree angle with your torso. Lower your body until your chest nearly touches the floor.
Spider lunge (walk or crawl): From a position in which you are on all fours but only inches off the ground, crawl along the ground keeping your body very low, arms and legs spread as wide as possible.
The Circuit ( Now put them all together!)
Sprint 1 minute
Pullups (overhand grip): 30 seconds
Sprint 1 minute
Burpees (with jump): 30 seconds
Sprint 1 minute
Pushups: 30 seconds
Sprint 1 minute
Spider lunges: 10 yards
Start slow and in no time you will do awesome!!
Don't forget to eat healthy! Here are 5 fat burning superfoods and some recipes I have using them.♥
1. Dark Chocolate
Daily consumption of roughly one and a half ounces of dark chocolate -- about the amount in a Hershey's bar -- reduced the stress hormone cortisol. (Stress has been linked to a sluggish metabolism.)
2. Eggs
Eggs are the best protein source on the planet. They contain all nine essential amino acids, which your body needs to build muscle tissue.
Here is my recipe for SkinnyBaked Avocado Eggs
3. Smoothies
Whey, a protein found in milk, contains the muscle-building amino acid leucine. "When you're losing weight, eating whey protein can help reduce the loss of lean muscle mass.
Here is my recipe for Skinny Chocolate and Peanut Butter Elvis Presley Smoothie
It's using the next superfood ingredient too! :)
4. Peanuts
Peanuts induce a strong thermic response, which means that the process of digesting them actually burns calories. Don't go overboard, as peanuts are calorie-dense. Keep a stash in your purse for a quick snack (aim for one ounce, or about two tablespoons, daily)
5. Water
H2O boosts metabolism, because your body has to work to raise the temperature of the ingested water to match that of your core. In one study, people who drank eight to 12 glasses a day had higher metabolic rates than those who sipped just four.
Here is my recipe for a Lemon Water Cleanse
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