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Entries in Amanda Beard (201)

Tuesday
Feb072012

Dry Workout

BEFORE JUMPING IN THE POOL:

4x:

• 10 walking lunges

• 10 squats

• 4 push-ups

 

3x:

• 10 burpees

• 30 second (prone) elbow bridge

 

4x:

• 10 crunches

• 10 right side crunches

• 10 left side crunches

 

1x:

• 8 pull-ups

• 6 pull-ups

• 4 pull-ups

• 2 pull-ups

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Saturday
Feb042012

Training Log '98

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Friday
Feb032012

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

 

WORKOUT

1x:

• 10x75 (25 kick/25 drill/25 swim) 1:20

• 10x50 (25 underwater/25 swim) 1:00

• 10x25 (20 yd FAST/5 yd easy) :40

• 10x200 (100 FAST kick/100 swim) 3:00

 

4x:

• 3x50 FAST swim :35

• 50 easy

 

WARM DOWN

• 400 easy

 

TOTAL: 5,700 yd


If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Thursday
Feb022012

10 Valentine's Day Gift Ideas for Your Athlete

1.) Massage / spa day - There's no better way to pamper especially if the person you are pampering abuses their body regularly for fitness or sport. TRUST ME ON THIS ONE.

2.) Health resort / Canyon Ranch - Exercise, eat well and enjoy the spa for a few days on location. This is an expensive gift but one that will surely be appreciated and has great potential to be romantic if you and yours aren't too worn out from all the workin' out.

3.) Road I.D. - If you're alive you should wear one of these and as a gift, your loved one will know you really, really care.

4.) Vibram FiveFingers - They may look unusual but they feel absolutely amazing and so do your feet and legs after wearing them for a few days. Warning: wearing normal shoes might start to feel odd and even uncomfortable.

5.) Camelbak - Hydrate, hydrate, hydrate. I don't know a single athlete that doesn't own one of these and couldn't use another. Even if your athlete's sport isn't conducive to wearing one, chances are some of their cross-training activities are.

6.) An intro session with a nutritionist / personal trainer / coach - there are tons of amazing athlete's out there who haven't tapped into their full potential. One way to help them along is to put them in touch with the right people who have the experience and know how to harness it all.

7.) iPod nano - Most everyone I know enjoys listening to tunes when they work out, environment permitting of course.

8.) Heartrate Monitor - this is a really nice gadget to help analyze how your body reacts to athletic activities…

9.) Fitness Journal / Software / fitbit - Keeping track of input and output is often part of an Athlete's routine and more and more companies are putting out products to help; from software and gadgets for the technology geek to a beautifully bound paper journal for the traditionalist, there's no shortage of choices.

10.) Event Tickets - What athlete doesn't like watching their favorite sport live?

 

Happy (early) Valentine's Day!

-Amanda


Wednesday
Feb012012

A Blazing Playlist

Wednesday
Feb012012

Top Gun

Call sign Blaze

Wednesday
Feb012012

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

 

WORKOUT

4x: (1 round of each stroke)

• 2x50 drill 1:00

• 2x100 kick 1:50

• 2x25 swim :40

 

1x:

• 4x200 i.m. (descend 1-4) 3:30

• 20x25 free :25

• 4x100 i.m. (descend 1-4) 1:45

 

WARM-DOWN

• 300 easy

 

TOTAL: 3,700 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Monday
Jan302012

Dry Workout

BEFORE JUMPING IN THE POOL:

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

 

4x:

• 10 burpees

• 10 walking lunges

• 5 push-ups

 

3x:

• 20 sit-ups

• 5 pull-ups

• 10 body weight squats

 

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Monday
Jan302012

New Desert Tortoise Species

Blaiserus icecreamconicus

I found this little guy at the Arizona-Sonora Desert Museum. He was quite illtempered at first but eventually I was able to coax him out of his shell with an ice cream cone.

-Amanda

Monday
Jan302012

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

• 300 swim

 

WORKOUT

• 20x25 strong :20

• 6x200 pull (100 free/100 non free) 2:50

• 20x25 strong :20

• 6x200 kick (100 free/100 non free) 3:10

• 20x25 strong :20

• 100 FAST off the block!

 

WARM-DOWN

400 easy

 

TOTAL: 5,700 yd

 

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda


Thursday
Jan262012

Water and Your Body

As a personal trainer I am frequently asked about the importance of water and hydration. Next to breathing, drinking water is the most important thing you can do for your body. You can go many days without food, but only a couple without water.

The absolute best thing you can do for your overall health is to drink water regularly. Every single function of the body requires water. Many aches and pains show up simply because of dehydration. The human body has a hierarchy for how it uses water and if dehydrated will draw water away from the extremities to give to the vital organs and bloodstream. After all, the body does not need fully functioning knees and elbows as much as it needs a functioning liver and heart.

A simple guideline is half your body weight in pounds; try to drink that number in ounces of water each day. If you weight 150, then try to get in 75 ounces of water per day. I weigh around 185 pounds and aim for 4 liters a day (1 to 1.5 liters of that is taken in during my daily workouts). Also remember, drinking too much water without sufficient salt is not good. Consider this; the very first thing they give you in a hospital, almost regardless of WHAT you’re there for, is an IV saline drip of .9 percent salt. They do that for a reason. Depending on the size of your bottle, add one or two pinches of unrefined sea salt. The darker and more off colored the salt, the better. I would highly recommend staying away from the common processed white table salt as it has far fewer benefits and DO NOT OVER DO the amount of salt, especially if you have blood pressure issues, as it can be harmful to your health. If you still think salt isn’t that important,

Keep hydrated and stay healthy.

-By guest blogger Troy Linder

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN OPINION! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your diet ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician! 

Thursday
Jan262012

Please Rewind

In a world where consumerism is king, it’s easy to get caught up in all things superficial and believe that buying fancy, expensive things creates happiness, so let’s rewind; remember childhood and how it really didn’t take much to make you happy back in the day? Well, as an exercise, I decided to try a few fun activities that used to put a smile on my face and you know what … they made me really happy!

Here are some random, simple, little things that you can do with your friends or better yet, if you’re a parent, with your child(ren), to bring back those good times and you wont be breaking the bank!

1. Watch The Little Mermaid (my fave) or any other great kid flick (if you’re a parent this doesn’t mean catching glimpses here and there as you pass from the home office to the kitchen! SIT DOWN and watch it!).

2. Build a fort (or a tree-house if you’re feeling ambitious).

3. Make pb&j sandwiches. YUMMY.

4. Make friendship bracelets. Once you start making them, you’ll really be surprised by who asks you for one.

5. Re-arrange and decorate your bedroom. Let’s face it; it’s just as fun now as it was then.

6. Play capture-the-flag. Put your game-face on for some serious fun.

7. Run relay races (avoid hospital trips for stitches if possible).

8. Dress-Up Tea Parties. You can really get crazy with this one!

9. Eat some Cinnamon Toast Crunch or Lucky Charms. You’re an adult now and your parents can’t tell you no.

10. Bake a chocolate cake. Right after you put it in the oven don’t forget to lick the bowl clean, it’s the best part!

-By guest blogger Caroline Stilwell Burckle 

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