February is Love Your Gym Month!

Hi kids! We're busy putting together Episode 4 of our podcast which records today and posts this weekend! Can't wait! Well, here's a little heads-up! February is going to be Love Your Gym month at Penguin Tracks - it's cold, and many of us can't or don't feel like running outside in the icyness. If you're not already a member of a gym, now's the perfect time to join - many gyms have a New Year's special that runs through 1/31, and many continue to waive their sign-up fees through March. We'll keep you posted on deals from various gyms that we find online. February is great because many of the die-hard Resolution Bums have given up, and the gym is less crowded. Plus, gyms offer many cross-training opportunities for runners to build strength, cardiovascular fitness, and flexibility.

It's a great time to get involved with Penguin Tracks Podcast! We're running a CONTEST to get our listeners more involved - we want our content to be relevant and engaging! Send us an email (to penguintracks@gmail.com) from January 21 to February 10, 2010 with a question you'd like answered, miles you've run, or a request for something you'd like us to rant about in a future episode. You'll get one entry into the drawing! BUT WAIT! There's more! If you send us an email talking about your gym (why you like it, what workouts you typically do there, and whether you'd recommend it to others) we'll enter you in the drawing TWICE!! But what might you win??

...a PENGUIN TRACKS PODCAST SIGG WATER BOTTLE or T-SHIRT (in your size!)!!

That's right! So send us an email today - we'd love to know you're listening. And tune in each week in February to hear all about gyms!

Episode Three: C25K and a No-Fail Fitness Plan

Hey Penguins! Episode Three of your favorite penguin-produced podcast is here! This week we talk about the Couch to Five K, going veggie, and some tips and techniques for making a workable fitness plan.

Let us know if you have any questions, comments, or advice. We'd love to hear from you here or at penguintracks@gmail.com.

Links:

Recipe of the Week: Baked Cauliflower

Top Ten Reasons to Run

The Classic C25K Plan at CoolRunning.com

Map Your Runs with MapMyRun

Strength Training Galore!!

Here is both the workout we promised you last week and Jane's two strength training workouts for this month! Pump along with her! And let us know what you think by leaving a comment here or by email to penguintracks@gmail.com.

Try this 30-minute indoor workout:

A: Run a hill pyramid on the treadmill. Warm up for 3 minutes at a 0-percent incline, then increase the incline by 2 percent every 2 minutes. After three increases (topping out at 6-percent incline), start lowering the platform in 1-percent increments. Stay at each level for 1 minute, and finish at 0-percent incline. Total time on the treadmill: 15 minutes.

B: With your remaining 15 minutes, perform 2 circuits (of 10 to 15 repetitions each). All you'll need is a set of dumbbells and a stability ball.

4-Part Arms: Hold two dumbells (medium-weight for your level) at your sides. Perform the following exercises in sequence: 1) squat, 2)hammer curl (don't turn them, just curl straight up), 3) shoulder press (press dumbbells toward ceiling), 4) put dumbells behind your head, reaching your elbows to the ceiling. Repeat in reverse: Squat-Hammer-Press-Elbows-Press-Hammer-Squat.

Ball Crunches: Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor, and fingers laced behind your head. Crunch up, pause, then slowly curl back down.

Ball Pushups: Get into the classic push-up position (palms down, fingers pointing forward) with your knees on a stability ball. Bend your elbows and lower your chest toward the ball, hold, then straighten your arms again. Variation: Instead of the ball, put hands on a BOSU.

Wall Squats: Stand with a stability ball between your lower back and a wall, then squat down as if you were sitting in a chair, letting the ball roll against your back as you slide down. Stop when your thighs are parallel to the floor, then slowly straighten your legs again.A: Run a hill pyramid on the treadmill. Warm up for 3 minutes at a 0-percent incline, then increase the incline by 2 percent every 2 minutes. After three increases (topping out at 6-percent incline), start lowering the platform in 1-percent increments. Stay at each level for 1 minute, and finish at 0-percent incline. Total time on the treadmill: 15 minutes.B: With your remaining 15 minutes, perform 2 circuits (of 10 to 15 repetitions each). All you'll need is a set of dumbbells and a stability ball.4-Part Arms: Hold two dumbells (medium-weight for your level) at your sides. Perform the following exercises in sequence: 1) squat, 2)hammer curl (don't turn them, just curl straight up), 3) shoulder press (press dumbbells toward ceiling), 4) put dumbells behind your head, reaching your elbows to the ceiling. Repeat in reverse: Squat-Hammer-Press-Elbows-Press-Hammer-Squat. Ball Crunches: Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor, and fingers laced behind your head. Crunch up, pause, then slowly curl back down.Ball Pushups: Get into the classic push-up position (palms down, fingers pointing forward) with your knees on a stability ball. Bend your elbows and lower your chest toward the ball, hold, then straighten your arms again. Variation: Instead of the ball, put hands on a BOSU.Wall Squats: Stand with a stability ball between your lower back and a wall, then squat down as if you were sitting in a chair, letting the ball roll against your back as you slide down. Stop when your thighs are parallel to the floor, then slowly straighten your legs again.

LOWER BODY (SET A)

Circuit 1: (3 sets, 12 reps unless specified)

A: squat to press holding 1 10-lb weight
B: walking lunges holding 8 lb. weights, 5x/side
C: leg lifts, 12x/side
D: glute extensions, 12x/side

Circuit 2 (once):

Kick Cycle: Stand with legs in "fighting stance", kick RL fwd, tap back with left leg. Repeat 8 times. Do same to right side, then front again, then back. Repeat on the left side.

Bicycle crunches: 20 each side.


Alternative Options: (Choose 2)

1: Run up and down a hill 5 times, resting in between if needed.
2: 10 minute solution kickboxing "legs" or another netflix dvd
3: 10 songs of DDR

UPPER BODY (SET B)

Circuit 1: (3 sets, 12 reps unless specified)

A: modified push-ups on bosu/bar or just kneeling
B: squat --> hammer curl ---> shoulder press (8lbs)
C: 1-legged bicep curl, 10 lbs, 6 each side
D: lat/front raises, 5 lbs

AND kickboxing "intro" and "arms" OR

Circuit 2: (3 sets)

A: ball exchange x10
B: pullup machine (2nd highest setting, outer grip), 10 reps
C: knee tucks on ball, 10 reps
D: pullup machine (2nd highest setting, middle grip), 10 reps

Episode Two: Winter Survival

This week, we talk about our first 5k of the new year, how to make treadmill workouts more interesting, and surviving winter weather. Who knew there was an Antarctica Marathon?

Be sure to let us know if you're listening! Write us a comment or send us an email at penguintracks@gmail.com.

Here is this week's delicious serving of links:

Recipe of the Week, Noodles with Peanut Sauce

Shopping Cart Essentials

Where to Run for Beginning Runners

Staying Mentally Tough During Runs

Episode 1: Resolve to Run

In this episode we introduce ourselves and discuss New Year's Resolutions and our plan for the year (to create an awesome podcast).

If you listen, please comment here and let us know what you think! Post a comment here or send us an email at penguintracks@gmail.com! And of course, please share our podcast with anyone you know who may be interested! The more listeners we have, the more input we might receive, and the better we'll get. Thanks!

Links:

Recipe of the Week, Chana Masaledar
John Bingham, the Penguin
Discovery Health Resolution Generator
Health Tip: Walking for Exercise