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5-Minute Workouts

Below are a variety of 5-Minute workouts that you can do anywhere. It’s not always possible to carve out 30-60 minutes at a time to get a workout in, but almost anyone can find a few 5-minute blocks in their day to get some movement in!

So, when you are short for time, instead of just throwing in the towel, try one or more of the workouts below. Let me know what you think!

5 Minute Lower Body Workout

 

5 Minute Upper Body Workout

 

5 Minute Ab Workout

 

5 Minute Core & Arm Workout

 

5 Minute Cardio Workout

 

5 Minute Ab Workout #2

 

Give the workouts a try and let me know how they go. If you post on Facebook or Instagram don’t forget to tag me and use #healthyhabtisbyhahn

Enjoy!

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Running Tips

Over the course of a week I posted a variety of running tips on my Facebook & Instagram pages. The idea was to help runners get out of their usual slow(er) paced jog and start implementing some different styles of running to increase speed. Don’t get me wrong, I enjoy a leisurely jog with a friend to catch up and laugh and forget that we are actually running, BUT if you want to improve speed and hit some new PR’s you have got to start some harder runs. You can still run with the friend; just don’t expect to talk much until the training run is over! Go grab a smoothie after for the talking time.

RUNNING TIP #1: DO SPEED WORK
Speed work is the key to running faster, but also the type of running that many runners avoid. They often avoid it because 1) it’s HARD &N 2) they don’t really know what to do.

You have to run fast to run fast! This is why speed work is essential. If you have access to a track that is the BEST way to do speed work, but a treadmill or anywhere outdoors will also work just fine.
Add a speed day into your running schedule every week to see progress. If you don’t already have a solid running base, first build that up before attempting speed work.

For half marathon runners you should build up to 800-1200meter repeats; for marathoners build up to 1600meter repeats. Start with the 400’s and add on 200 meters every 2 weeks (600’s, 800’s, 1000’s, etc). Stick to running 4-6 miles (including warm-up & cool down) on speed days.

Try this speed workout to start

  • 800 meter warmup
  • Dynamic Stretching (see video below)
  • 800 meter striders (click for demo)
  • 8 x 400 repeats with 1-3 minute rest between
    • Run 10% faster than 5k race pace
  • 400-800 meter cool down and stretch

 

RUNNING TIP #2: TEMPO RUNS
Tempo runs help you build up that faster speed over a longer distance. You should Kelli Steamboat MarathonNOT be able to have a conversation during this run, but should be able to answer yes or no questions. You are running the tempo pace at an 8 on a scale of 1-10 or approx. 30-40 seconds slower than your most recent 5k pace.

Start with the 5 x 4min tempo pace w/ 1min jog between. Next week do 4 x 5min Tempo with 60-90sec. jog between. Then try 20min at tempo pace. Continue to build from there until you are doing a warm up followed by 3 miles (half marathoners) or 6 miles (full) at tempo pace, 5 min jog, then another 3 or 6 mile at tempo pace. 

Start with:

  • Warm up 1 Mile
  • Dynamic Stretches
  • 5 x 4min of tempo pace with 1 min jog between

RUNNING TIP #3: THE LONG RUN
The long run not only helps us build endurance, but also confidence in our running. For half & full marathoners you want to slowly build up your mileage each week, but also want to scale back every couple of weeks to ensure you don’t over do it. .

Half marathon: 10 weeks out (8, 9, 6, 10, 11, 6, 12) – give 2 weeks to taper
Full Marathon10 weeks out (16, 10k race or 12, 18, 10k race or 12, 20, 12, 20-22) – give 2-3 weeks for taper

Drink a lot of water along the way and find energizing foods to eat before and during your run that don’t mess with your stomach.

RUNNING TIP #4: STRENGTH TRAINING
Building and strengthening your muscles can make you a stronger, more powerful and faster runner. Too many runners neglect strength training; resulting in imbalances, injuries and slower running times.

WORKOUT:
Squats: 20
Side Lunge w Leg Lift: 10 each side
Pushups: 10-20
Superman: 20
Goodmornings: 20
Reverse Lunge: 10 each side
Arm Circles: 20s fwd & 20 back
Scapular squeeze: 10
Curtsy Lunge: 10 each side
Plank: 30-60sec
Donkey kick to Fire Hydrant: 20 each side


RUNNING TIP #5: RUN DIFFERENT ROUTES
Running the same route over and over will allow your body to get complacent and unless you are running the exact race route, it might not help you much on race day.

By mixing up the routes and terrain you are able to push your body more, keep things more unpredictable, and allow yourself to excel in more races. Try uphill, downhill, flat, stairs, road, trail; longer versions of all of those, try these varieties at the beginning and at the end of your run. MIX IT UP!


RUNNING TIP #6: START SLOW & RELAXED
Start your runs slow and relaxed; then gradually ease into a faster, comfortable pace. If you start too fast you will run out of steam. It’s easy to get wrapped up in the hype of a race and to start out way too fast.

Try to keep calm, run your own race and don’t let others influence your pace too far outside your comfort zone. I mean a little push from other races isn’t always a bad thing 🏃🏻‍♀️ catch me if you can🏃‍♀️

Your body needs to warm up. You can warm up before the race starts with a light jog and striders but still be sure not to go chasing someone running a minute faster than your pace.


RUNNING TIP #7: GET COMFORTABLE WITH BEING UNCOMFORTABLE
If you want to make progress you have to push outside your comfort zone. So, get comfortable with being uncomfortable. .

When you feel ready to slow down try pushing yourself one more block. It’s not easy, but it can & will be done!


RUNNING TIP #8: HAVE FUN!!!
As soon as running stops being fun you are going to stop doing it. How can you keep running fun?

– Find a couple running buddies (1 to talk with on a slower run; 1 to challenge you on a faster run; 1 to explore with you on a new run; and 1 to keep you accountable)

– Try different types of runs (speed, tempo, long, trail, uphill, etc)

– Run different routes and find some scenic ones

– SMILE while you run. I’m serious! And smiles are contagious, so maybe you can make another runner smile too

 

If you try any of these runs post a photo on Instagram or Facebook and use #healthyhabitsbyhahn

 

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Workout with your Kid(s)

We all know that when you have kids it can be a struggle to prioritize working out and taking care of ourselves. BUT…in order for us to be our best self and the best parent/spouse/daughter/son/friend, we need to have self-care strategies in place and make sure we are healthy!Whenever possible I encourage you to take time out for yourself to exercise, but some days/weeks it just isn’t possible, so why not get in a workout while playing with and enjoying the company of your child(ren).

Don’t get me wrong, it can be a complete chaotic mess trying to work out with kids, so keep expectations low and just try to have fun and MOVE. In video 1 I tried to choreograph it more with the kids and even bribed my son with a donut to film with me (he’s quite stubborn like most 3yr olds!) and it didn’t really go how I envisioned, but o’well, we did it. Video 2 I just threw the camera on and went for it and it actually was a better workout and a little more fun for us all I think. Video 3 was a fun outdoor workout that you could do at a local park!

Video 1: Try to do 2-3 rounds if possible and you can use a dumbbell or a milk jug filled with water. My animal sounds are way off, but you’ll get the picture 🙂

  • Gorilla Squat & Reach: 15
  • Kangaroo Hop & Curl: 15
  • Bear Crawl: 30
  • Flamingo (1 leg deadlift w/ a row): 10 each side
  • Frog Jumps: 15
  • Elephant Trunk Swings: 15 each side
  • Hippopotamus hip bridge: 30
  • Down Dog Leg Lifts: 15 each
  • Fire Hydrants: 15 each


Video 2: 
grab a milk jug or dumbbell and start moving

 

Video 3: a great workout to do at a local park. If you’re lucky your kids will throw snow at you too! 😉

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Goal Setting Workshop – Webinar

During the inaugural Magnificent Me Workshop Series I had the honor of working with a group of amazing women and presenting on a topic I focus on daily with clients and myself; Goal Setting.

Goal Setting

Goal Setting is not just some fad or hokey idea it is a tried and true way to plan out so you can align your goals with action and successfully accomplish what you set out to do. If you don’t take the first step you’ll never move forward. It doesn’t have to be a giant leap over the Grand Canyon; instead it can, and should, be a small step in the right direction. Write out your goals, your daily tasks and do one small thing to move closer to your goals every day.

Action Items:

Don’t forget to make your goals S.M.A.R.T

  • Specific (very specific)
  • Measurable
  • Attainable
  • Relevant
  • Time-Bound

Plan, practice and PERSEVERE 

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My Favorite Health & Fitness Things

With all the fitness and health trends out there, I thought I would share some of my favorite things with you. So, here they are:

EXERCISE:

  1.  HIIT (High Intensity Interval Training): fast, “fun”, effective
  2. Exercise Bands: so versatile and a game changer for exercises. Also, easy to take with you anywhere
  3. TRX Suspension Trainer: another versatile and portable piece of equipment. But, learn how to use it properly from an expert before getting one!
  4. Exercise with Friends: turning happy hours into workout sessions can lead to a healthier friendship. Go for a walk/run, find a workout class to join, grab coffee and explore your neighborhood, bike rides, etc.
  5. Finding Workouts You LIKE: and ideally will stick with. From yoga to zumba to HIIT and crossfit there is a plethora of workouts available. Find what you like and DO IT. Even if that’s walking with a friend

NUTRITION: (and even my kids and husband like all of these!)

  1. Chicken Crust Pizza: just try it! Easy, high protein, delicious, PIZZA
  2. Flourless Chocolate Chip Chickpea Blondies: yum, that’s all
  3. Organic Edamame Spaghetti: found at Costco. Spaghetti has never been tastier or healthier! I pair with shrimp and pesto
  4. Protein, Veggies & Whole Grains: it’s so simple and what I eat for almost every meal. A lean protein of choice, veggies galore, and occasionally some quinoa or brown rice or farro.
  5. Meal Planning & Prepping: makes life so much easier!

OTHER

  1. Self-Care: taking care of yourself makes you a better YOU which reflects in how you treat and care for others. Find what self-care works for you
  2. Investing in YOU: Investing in your health is important and worth every penny. Even though I’m a trainer/health coach I workout with a trainer once per week and I am seeing a nutritionist to help with some gut issues. We can’t do it alone!
  3. Goal Setting: whenever you are feeling unexcited about life, set a goal! It gives you purpose, power, feeling of worth, and excitement. Shameless plug – see below for my Goal Setting Workshop happening Monday.
  4. Positive Thinking: you can actually reduce stress by eliminating negative self-talk and adding in positive thinking.
  5. Podcasts: I’m in love. I learn, I get lost in them, I enjoy them while I workout, there are endless topics. My faves: This American Life, TED Radio Hour, Radiolab, Stuff You Should Know.
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30 Fun Facts About Me

With the creation of my online program and with a growing number of social media followers, I thought it might be nice to share a few fun facts about myself. And I’d love to hear some fun facts about you too! Comment below with your interesting facts.

  1. I am under 5′ tall, BUT I played basketball all through high school
  2. I was bit in the butt by a dog while running in the Philippines
  3. I danced one time for Joey McIntyre of NKOTB (he stood up and said, “this girl represents!”)
  4. I studied abroad in Italy and backpacked Europe in 2003. I was pick-pocketed once
  5. I LOVE coffee, like could drink it all day long love it (I blame my Sicilian roots)
  6. I am a mom to a 3.5 year old boy & a 1.5 year old girl and I adore them, but when I’m home with them too long I go a little crazy. I’m no pinterest mom
  7. My husband and I hiked Mt. Kilimanjaro for our honeymoon. That’s right, 7 days without a shower in tight tenting quarters (romance)
  8. I went skydiving over the Swiss alps and loved it. But that was when I was 20, now that i’m mid-30’s I have zero desire to do it again
  9. I was on the U.S. National Australian Rules Football Team and had my photo in the newspaper in Australia for it
  10. I taught English in Korea for a year and still felt short. I also made it in the newspaper there…this time an awkward picture of me on the beach in a bikini (I never saw anyone take the pic, just had coworkers bring me the paper later that week)
  11. People used to tell me I look like Avril Lavigne
  12. I did social work in Milwaukee and also worked at a rehab center for women with substance abuse issues
  13. I ran part of the Great Wall of China, just for fun
  14. I’ve had 5 concussions (fell out of shopping cart, fell down stairs, smacked head on corner of a low roof, fell off a windowsill, and got knocked hard in the head in a footy game)
  15. I LOVE to dance, but not choreographed dancing. I’m all about the freestyle dance
  16. I was a study abroad advisor and helped develop study programs in Asia
  17. I met Drew Barrymore in L.A. and I’m pretty sure she thought my friend Bridget and I were total weirdos (which we were) We also saw a taping of Friends that trip
  18. I was homecoming queen, but not because I was popular, more because my date and I put on the best skit EVER (SNL cheerleaders)
  19. The main reason I would cut class in college was so I could work (I averaged 3 jobs at a time throughout college!)
  20. I’m a cheesehead and proud of it. Wisconsin will always be home in my heart
  21. I’m NOT into a lot of “mainstream” things such as: InstantPot, Costco, Lularoe (I really don’t get it), Harry Potter, Star Wars, skiing (I know, don’t judge), Breaking Bad, spending too much money on clothes/accessories (ha)
  22. I’m TOTALLY into other mainstream things like: podcasts (This American Life, Stuff You Should Know, Ted Radio Hour, RadioLab), running, cauliflower, This is Us, the current Social Media trend, wearing workout clothes all the time (although I do actually work out in them at some point most days), Aaron Rodgers, reading, Apple Watches
  23. I met Payton Manning when he first arrived in Denver and shook his hand (he was very nice and seemed to appreciate my stopping him)
  24. I’ve eaten weird foods: live octopus (Korea), horse & raw chicken (Japan), chicken blood soup (Philippines), Beondegi aka silkworm pupae (Korea)
  25. I love taking baths, often because I’m too lazy to stand up in the shower
  26. I love wine and drink too much of it (can I blame this on my Sicilian roots as well?!)
  27. I love cooking SIMPLE meals. If it’s complicated or has too many steps I am NOT interested, but I am a good cook for basics
  28. I started a design company called Captured Ink and was featured in Westword
  29. I have a hard time sitting still for too long. A day of doing nothing always sounds good, but 15 minutes into it I am trying to figure out what I can do
  30. I love to travel (could you tell?!) and want to spend a month in Italy in the summer of 2019 with my family (know of anyone in Italy who wants to do a house swap??)

Drop me some comments about what we might have in common, or some interesting facts about you! And feel free to follow me on Instagram and Facebook.

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Goal Setting Workshop: to Help you Actually Achieve Your Goal

Year after year we set goals, resolutions and intentions, but how often do you actually reach those goals? You DESERVE to be successful and we want to help you. During this workshop we will help you shape your goals and setup the needed steps to actually accomplish them. We will help you align your goals with action.

A strong group of entrepreneurial spirits will be available to assist each on of our participants. This dynamic team consists of:
– Kelli Hahn of Hahn Fitness: Personal Trainer & Health Coach
– Christine Marchetta, Psychic Medium and Life Coach
– Leanne Ray, Registered Dietician
– Kat Horn of Ohana Yoga Colorado, Yoga and Mediation Instructor
– Julia Hofman, yoga instructor and therapist
– Melanie Gentz, Rotarian and travel advisor for Pure Adventures
– Mollie Savage of GCG Financial LLC, Wealth Management Advisor

WHEN: Monday, February 12th 5:30-7:30pm
WHERE: Virginia Village Library 1500 S Dahlia st
COST: Tickets are $10 and proceeds from the event will benefit Girls on the Run of the Rockies

REGISTER NOW: 

 

MAKE PAYMENT HERE – $10
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GOTR