when Chewy runs at a faster pace, doing a certain number of sets in the range of 400- to 1600-meter runs at a 10K to 15K pace. An occasional fast 5K will be thrown in there once or twice, as I’m a believer that the faster Chewy is and feels, the more comfortable he’ll be out on the course (he is not going for time, but for enjoyment). Thursdays are Chewy’s tempo running days and Saturdays are his longer runs.
Strength Training Lifting three days a week on Monday, Wednesday, and Fridays is critical, especially since he’s put on an additional 20+ pounds “lately.” One of Chewy’s upcoming strength training workouts includes Bulgarian split squats, Romanian deadlifts, dumbbell alternate bench presses, pullups, dumbbell one-arm one-leg rows, rotator cuff exercises, and core.
Stretching Chewy uses daily post-workout stretches encompassing PNF (proprio neuromuscular facilitation) and static stretching to help increase and maintain muscle elasticity, increase muscular strength and power, and increase athletic performance while helping to prevent injuries.
Nutrition and Recovery We all know that recovery, including sleep, is essential (even for Wookiees). By looking at daily life activities and stresses, in addition to how Chewy is feeling throughout the
week, we can evaluate his program. Sleeping 8-10 hours each night enables Chewy to feel and perform at his best. Living a busy and active life on the Hill does not always allow Chewy to get as much sleep as he would like. It’s about listening to his body and knowing the health and performance downsides, then weighing what he really wants and keeping in mind the moderation aspect. Looking at Chewbacca’s signs and symptoms, we have found what works for him based upon his ability to digest and absorb nutrients. Several years back, Chewy used to consume Ibuprofen before, during, and after long runs because his knees and joints ached. Now that we have dialed in his nutrition by consuming anti-inflammatory foods – mostly colorful vegetables and fruits (lots of them!), nuts, seeds, legumes, whole grains, fish, good healthy fats and proteins, fermented foods, herbs, and spices – Chewy is off the painkillers and feeling years younger. You can see Chewbacca training with Acceleration Sports around Eastern Market and the rest of the Hill in the weeks leading up to the March 12 marathon. Stacy Peterson is a nutrition-based holistic health, strength, and conditioning coach with Acceleration Sports. For more information about reaching optimal health, achieving your goals, or donating to help fight cancer visit www. accelerationsports.net, email stacy@ accelerationsports.net, or call 805704-7193. ◆
Create a New You in the New Year Embrace a Holistic Approach to Fitness Partner with Pattie Cinelli to: • Learn how to lose weight without dieting • Find an exercise program you enjoy and that works • Learn techniques to release stress Choose a single, partner or group session in your home, office, Results Gym or Lavender Retreat
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• Body Movement Method Class • Starting at Lavender Retreat this Spring • Combines yoga, Pilates dance, core and stretch with no equipment
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fitness@pattiecinelli.com March 2016 H 141