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Change of Scenery

Change of Scenery

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It was great to be back running this weekend after a week off. I took advantage of the time my dd (dear daughter) was at a birthday party at Adventure Landing to log 8.5 miles somewhere different. I started from AL and ran back and forth over the Beach Blvd. Intracoastal waterway and then to the beach and along 1st street. I forgot what it feels like to be out running when there are lots of other people out too. You don’t get that experience running over the bridges or down Riverside Avenue. At the beach there were other runners, a bunch of bikers and all the folks sitting outside at the bars. The sun was pretty brutal and I ran out of water at about 5 miles but this really sweet couple happened to be sitting outside of their house and gave me a bottle of water and made me sit and rest and chat with them for a few minutes. It was a very nice mid-run break!  And two of my girlfriends saw me out running and each texted me the sweetest motivating messages!   I enjoyed the Saturday run so much I am still thinking about it!!  I would definitely encourage you to shake it up from time to time and run a different route. I’m looking forward to a great (healthy!) week ahead with plenty of opportunities to work out. 2 personal training sessions and a new boot camp to look forward to this week and hopefully back on track with the running plan. I also hope to be much better about going to bed on time and eating clean this week. If I could quit hitting the snooze button every morning, that would be bonus too! What’s everyone else doing for runs/workouts this...

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HIIT or Endurance Training?

HIIT or Endurance Training?

Posted by on in fitness, motivation, Running, training | 0 comments

It seems like I read an article a week discussing which is better, high intensity interval training (HIIT) or endurance training. Focusing deeply on the topic this week due to CEC (continue education credit) testing on the topic.  Summary?  Both are equally effective! What is it?  HIIT is a “burst and recovery” cycle of exercise that, in a shorter period of time, can provide the same results as longer sessions of aerobic work.  Where endurance training (think weekend long run) involves a longer and less intense work period, HIIT (think all out sprint) creates the same changes in the body in a shorter period of time.  What does this mean for you?  It means you can’t use the “I don’t have time to work out” excuse anymore!  HIIT training = efficiency.  Incorporate this workout into your schedule twice a week either by itself or together with a strength training session.  I like to do this one at the end of each circuit in boot camp! Warm-up: 5 -10 minutes of light jogging (very important!) 20-second sprint at maximum running speed 1-2 minutes rest 5-6 times during the course of a workout session Cool-down: 5 minutes light jogging and then stretch I like the recommendations for workouts in this photo I found on Pinterest (click on it to see the whole pyramid).  I do HIIT training 2x a week, but as far as all out sprints, I only do them once a week.  Are you incorporating high intensity, strength training and endurance cardio in your training plans each...

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Jillian!

Jillian!

Posted by on in fitness, fun, motivation, nutrition, training | 0 comments

Jillian Michaels did not disappoint last night!  She is a fantastic speaker….energetic, funny, sarcastic, irreverent and engaging.  She is as fit and beautiful in person as she is in photos.  In her almost 3 hour presentation, Jillian covered food/diet/weight loss, exercise techniques/requirements and motivation/success topics.  None of the information was new to me (only because these are all favorite topics of mine for YEARS now), but the delivery was really great!  She put her own spin on philosophies on motivation, pursuing success, believing in yourself, etc.  The message in each section is very simple and can be summed up briefly: Food/Diet – consume only the calories you need and eat clean.  Exercise – “Move Ass Fast”!  You need both strength and cardio and intensity counts.  Motivation/Success – Briefly touched on many success principles, but I would say the main ones were: believe in yourself, take action, never give up and you are worth it (confidence and self esteem). Here is what I plan to do with the information I was reminded of last night. Knowledge is worthless without implementation! Discuss more with my clients the math behind losing weight.  It is a simple mathematic formula to determine calorie needs to lose weight.  (BMR calculation) Discuss more with my clients the math behind expending energy. Again, it is merely a mathematic formula to get to how much energy (i.e. calories) you’re burning.  (Use MHR formula) “MOVE ASS FAST!”  I loved this concept!  My new mantra.  Jillian validated that my favorite form of training is really the most efficient and effective.  Circuit training intervals with bursts of intense cardio.  I use this model one-on-one and in boot camp.  It works!!! Remind myself daily that I am on the right path to creating the life I want to live doing the things I want to do and to just have faith that it will work out.  Self esteem not being a strong point for me, I will remind myself “Why Not Me?” when I begin to doubt/question myself. Bonus for you all:  Here is a link to 3 lists she referenced at the show.  “Additives to Avoid”, the “Clean 15” and the “Dirty Dozen.” http://www.jillianmichaels.com/fit/maximize-your-life-tour-lists.  ENJOY! Did anyone else see Jillian last night? If so, I would love to hear your take on her...

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This Week

This Week

Posted by on in fitness, fun, motivation, Running, training | 0 comments

This week there are 3 great events!  First up is Jillian Michaels “Maximize Your Life Tour” on Wednesday.  I am very excited to see one of my favorite personal trainers live and talking about a couple of my all-time favorite topics, goal setting and living up to your potential.  I’m looking forward to additional inspiration and information I can apply to my life. I can’t wait for the experience and will definitely share with you all what I learn! Next up is the 5k Corporate Run on Thursday.  Local companies get together and compete in their respective industry divisions.  My company took 1st place in the women’s banking division last year and our men’s team came in 2nd.  I am very proud of our active employee base.  This we have about 70 employees registered.  Should be a blast.  This is the race that has gotten me seeded for Gate River Run the past couple of years.  I am not as hopeful for a speedy run this year with the knee issues that are still present… And finally, Sunday is the Mud Dogs mud run.  A 5k with military style obstacles!  This is my 4th mud run, but it has been a year or more since the last one.  Also, this will be my little one’s first mud run!  I am dying to see what she thinks of the whole thing.  It will be so much fun! This is going to be a GREAT week!  What fun stuff do you all have lined up for the week...

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Start Now

Start Now

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“Begin to be now what you will be hereafter.”  -William James What a powerfully motivating quote from one of my favorite philosophers. I very often look back and wonder (and IN wonder) and think about all the things I could be or have if I had already started towards my goal. I could have been a top placing runner if I had started in my youth. I could be a sports psychologist with 20 years of experience under my belt if I would have started studying that in college and stuck with it. I could already have saved thousands of dollars if I had of initiated a smart savings plan 20 years ago. You see where I am going with this! I know now that if I am ever going to realize my future big dreams, I have to start now. Whatever it is you want to be (fit, healthy, bathing suit ready!) start now.  ...

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