Surround Yourself with those who Challenge You...

Let's just say I won't be skipping any remedial 8 mile runs anymore!!

"My oh my..." is all I could say as I read more about Lisa Bliss. A local woman, someone who I have yet the pleasure of meeting, will set out Monday morning to tackle a feat few have even thought of tackling before.

On July 25, 2011, Lisa plans to attempt to be the first woman and second person ever to cross Death Valley solo, unsupported and self-contained—meaning she will run alone, without outside help of any kind, carrying all her food water and supplies in a 230-lb cart custom designed for her by Glen Copus of Spokane’s Elephant Bikes.

The journey from the Badwater Basin to the summit of Mt. Whitney will take her from the lowest point in the contiguous U.S. to the highest—an altitude change of more than 14,000 feet. Lisa will cross more than 135 miles of asphalt followed by an 11-mile climb to the summit of the mountain for a total of 146 miles in blistering desert temperatures up to 130 degrees.

Why would Lisa want to do such a thing? To help the homeless youth at Crosswalk.

“I believe with all my heart and mind and body and soul that there is no failure in trying, for as long as we keep trying.” That’s something she wants to prove to the youth at Crosswalk teen shelter—both by making this attempt and also by attempting to raise $10,000 to fund the GED and college scholarship programs at the shelter.

Lisa wants to show the youth that when you choose to keep moving toward a glimmer of hope, focusing on any minute possibility of success—rather than focusing on the obstacles in the way—you succeed simply in the trying. Join Lisa by making a tax-deductible donation.

CLICK HERE FOR THE LINK!


Information and excerpts from  http://www.voaspokane.org/LisaBliss

Top 10 Reasons to Run!

In an effort to keep up with the trend of the New Year's holiday, I found it only necessary to publish my own Top 10 list. I'll avoid boring you with 2010 flashbacks. Instead let's gear up for 2011 with a strong list of reasons to hit the road!!!... or trail, or treadmill....

10. Running keeps you going. What's that supposed to mean? Ever heard of the "runner's high"? The endorphins released during and following a good run differ from those produced from any other extracurricular activity like weight lifting or golf. This is truly a natural "high" and I invite you to discover it!

9. Running leads to weight loss. (If that's what you're going for.) Depending on your body composition, running for 30 minutes can burn anywhere from 250-500 calories!! Click here for a link on calorie burning specifics.

8. Running leads to involvement. A great way to get involved with your social atmosphere lies in joining a running club comprised of like-minded individuals. Man or woman, teenager or senior, active-mom or lazy single, your likelihood of finding a group with common interests in your area ranks pretty high.

7. Running leaves your wallet alone. My husband may disagree with you, seeing how much cute
active wear and fitness gadgets I MUST purchase, but all you really need is a pair of running shoes. I tried thinking of other sports as economically efficient as running and I only came up with some pretty sorry forms of baseball (stick, pine cone), football (shoes, rock), or skiing (sticks and bigger sticks). We win again!!

6. Running can be different for everyone. And that's why it's great. Run slow, run fast, run in circles! We still call that running, which is yet another reason why #9 makes me smile!

5. Running contributes to society. It seems that every weekend, a race to benefit a great cause takes place locally. This way, you not only run for fitness and socialization but also for insight into a cause needing fund-raising. Warms your heart!! Click here for some recommendations.

4. Running is weight-lifting. Double-whammy score! In a day and age where multi-tasking remains the largest, most prevalent trend out there, it's no surprise that more Americans seek the easy- street than the alternative. Two-for-One deal? Sold!! By now we know all about how weight-lifting tones muscles, prevents running overuse injuries, and improves bone density as we age. Just picture your body constantly carrying it's own weight, battling with gravity, achieving ultimate balance every nano-second you're running. Ah, how I love the efficiency of multi-tasking.

3. Run anywhere, anytime, any day. Business trip, holiday, morning, afternoon, nighttime. Whenever, wherever you are. Your shoes sit by the door or in your suitcase patiently waiting for your cute 10 toes. Rain or shine, running takes no excuses because you can do it anywhere. Genius.

2. Running reduces stress. Yes, I know. Most forms of exercise attain some endorphins. But running is one of the only sports that endorphins increase and remain at a sustainable level, which leads to a consistent rise in serotonin. We like serotonin. For more information on the relationship between stress reduction and serotonin production levels, click here.

1. We LOVE Running! What better reason do you need than those listed above? Read them again! And again! Got it? Good. Let's go! 

Set a Goal: Find a Race!!

Has a month really passed since my last entry? I suppose the holidays claimed my priorities once again- argh balance!! Did someone say "balance"? Hmmm, I'll put that on my list of things to achieve...

What a great lead-in to my topic! I keep trying to motivate clients and friends to broaden their goals to include fitness achievements rather than focus on that stupid scale. My short-lived brainstorming led me straight to participating in a race. It didn't take an all-nighter for me to find that registering for a race or group fitness activity inspires a fresh outlook on your current fitness regime. Heck- that's what I do when I'm feeling mopey (yep, the act of moping. urban dictionary says so).

Here's some brief tips for finding a race perfect for YOU.

Type of Race

Road race vs. Trail Run: One question- where are you training now? On a road or a trail? Train for where you plan to run, meaning, if you're not trail running now then do not register for a trail run. If you would like to begin trail running, purchase trail running shoes and test them out on a safe, popular running trail. There are a lot of considerations necessary for trail running: narrowed paths, tree roots, rocks, puddles, etc. I'm all about challenging yourself but chose a race you plan on training for. Twisted ankles= not fun.

Running Race vs Biathalon vs Triathalon, etc: Do you like mixing up your workouts with a fun bike adventure? Were you raised in a lake and love to swim? If running is not your obsession then consider signing up for a multi-faceted race: a bi- or triathlon. Training involves conditioning in all areas (besides just running) and can keep things interesting. If running flat out bores you half to death, training for a triathalon could keep you in the saddle. Considerations: $$ for bike, suit, shoes, etc, time to feel comfortable competing in several areas.

Single Entry vs Relay vs Team style: Did you know that most half marathons and full marathons offer a team or relay aspect? I figured this out after running the Windermere Half Marathon last spring. Who are these people standing on the side of the road in running gear and why didn't I know this option? If you prefer the team/group aspect of training, this works for you. Get a group at work or some family members with a fitness goal together. A team or relay team also fuels accountability- bonus!
Themed Races: Highly recommended- especially if you're just starting out. St. Paddy's Day Dash, Jingle Bell Run, Rock 'n Roll, all aid in keeping you distracted in your quest for the finish line. You may also want to look into races benefiting a local non-profit or charity. Check out your local Susan B Komen Race for the Cure 5k.  Makes you feel good!

Race for the Cure Spokane 2010

Race Distance
It's time to get real with yourself. How far do you run now? How many days can you train? How long do you have to train for this race?
For example, when I train for a 1/2 marathon (13.1 miles) I usually try working up to 3 training runs of 10 miles each. This is 75% of the total distance of the race- 10 is 75% of 13.1. No matter if you train for a 5k or 50k, apply the 75% rule to your training.
Back to "How far are you running now?". If you run 5 miles a day, 3x a week skip the 5k and register for a 10k or even a 1/2 marathon. The key remains in challenging yourself and setting goals to achieve higher levels of fitness!

Location
Local vs. Out-of-state: The main task to consider here is cost. Setting a goal to finish the Las Vegas Rock n Roll Marathon sounds great when you register but what about flights, hotel stays, etc? However, is doing your local fun run just not interesting enough for you? Sometimes setting a dramatic goal tickles your feet to the street.
Hilly vs Flat Terrain: This topic relates closely to the topic on distance. What can you train for? If you've done your fair share of flat races, challenge yourself with hills. Yes, your time may reflect this obstacle but your legs will thank you for it. Do you live near hills or frequent a favorite running trail yet avoid hills there? Attempt a flat course before a hilly one- this way you focus on one thing at a time (distance then terrain).
Time of Day, Time of Year, Season, etc.: A piece of advice: Don't register for a December marathon in North Dakota if you live in LA unless your lungs are made of steel. Try training runs in the environment that most mimics that of the race you train for. Make sense? Race at 7am? Get your booty out of bed and get your body and diet acclimated. Otherwise, you could face intestinal issues due to your lack of familiarity with running at varying times of day. Same goes for winter vs summer races. A 9am race in Phoenix in July looks very different from a 9am race in New York in February. Check average temps here.

Helpful links in finding a race near YOU:
http://www.trailrunner.com/
http://www.active.com/

Treadmill Workout (without the "yawn")

I would LOVE to meet someone who smiles at the thought of spending 30-45 minutes on a treadmill. Whenever I suggest a cardiovascular/strength training program to a client, their smiles soon fade at the mention of blasting calories on a treadmill. My bet lies on the idea that you or someone you know struggles with "Treadmill Burnout". (gasp!!)

Treadmill Burnout Victim, Type 1: You've recently realized that climbing 1 flight of stairs leaves you winded. Not okay. Especially when, last week, you divided your closet into "feeling skinny" clothes and the more frequently visited "relaxed fit" clothes. Time to join the local fitness facility!! Day 1: Treadmill for 30 minutes, feeling perky, healthy, and stoked to begin this new step in your life. Day 2: Treadmill for 30 minutes, thank heavens Oprah retained your attention today, otherwise I may have died of boredom. Day 3: Treadmill for 21 minutes. You just couldn't do it anymore. Your mind raced with to-do's and angst over frustration at the thought of subjecting more of your schedule to this hamster wheel! Done!!

Treadmill Burnout Victim, Type 2: You, like Victim 2, notice the ever-present "relaxed fit" clothing creeping into your daily wardrobe. However, gym memberships require commitment as well as a schedule that fits with gym hours. You bought a treadmill. Now it sits in your basement rec room. After operating it three times, your treadmill's job description transformed into "clothes hanger". 'Nuff said.
Let me save you from this vicious cycle!

Here's my trick: I devise several treadmill programs which, based on the theme of the program, vary in speed and incline. This way, your stamina and strength are constantly challenged.
Enjoy!
Fat Blaster- Beginner Edition
0-3 min.          2.5mph         1incline
3-5 min.          2.8mph         1incline
5-8 min.          2.8mph         4incline
8-12min          2.5mph         2incline
12-15min        2.8mph         4incline
15-18min        2.5mph         4incline
18-21min        2.8mph         4incline
21-24min        2.5mph         2incline
24-27min        2.8mph         4incline
27-30min        2.5mph         1incline

Fat Blaster- Intermediate Edition
0-3 min.          3.3mph         3incline
3-5 min.          4.0mph         3incline
5-8 min.          3.8mph         7incline
8-12min          4.0mph         4incline
12-15min        3.8mph         7incline
15-18min        4.0mph         7incline
18-21min        3.8mph         4incline
21-24min        4.0mph         7incline
24-27min        3.5mph         4incline
27-30min        3.3mph         3incline

Fat Blaster- Advanced Edition
0-3 min.          6.0mph        2incline
3-5 min.          7.0mph        4incline
5-8 min.          6.5mph        6incline
8-12min          7.0mph        4incline
12-15min        6.5mph        6incline
15-18min        7.0mph        6incline
18-21min        7.0mph        4incline
21-24min        6.8mph        6incline
24-27min        6.5mph        6incline
27-30min        6.5mph        2incline

*My personal advice: Load up the ipod with your favorite tunes and tape a program to the front of your treadmill. This way you eliminate the possibility of a program flying off the treadmill, you losing your balance, face/body part slam(s) on running belt, embarrassment and injury ensues.... not good. Boy scouts said it best, "Always be prepared."

BIG Day

One Day prior to my wedding day, up far too early in the morning, what better way to communicate some advice to future brides than reflect on the past year. From the day I got engaged, it was "go time" for creating an exercise regime to achieve that toned, strong bridal look (without looking "ripped", "bulky", etc)

Here's a slice of how I sought balance between attempting a well-rounded workout schedule while also spending adequate time with wedding planning, fiance' time, and family.

Obviously, running would be the first thought when wanting to stay slim yet tone up. Most bridal gowns leave shoulders, decolage', and back nearly bare, requiring a little tweek in my weight training program since my prior regime focused on lower-body weight training. Yoga/Pilates provides a challenging, multi-faceted environment where you're toning muscle groups while elongating them with balancing and stretching poses. The main theme here is to create a program that keeps your muscles guessing, thus avoiding "burn out". You have no room in your busy schedule to brainstorm up a new program. Mix it up and your new, toned muscles will thank you.

SAMPLE WEEK

 3 days cardio, 45 minutes per session. 2 days weight training (yes, this can be on the same days as cardio), target muscle groups that are most exposed by your gown, 3 different exercises per muscle group until "failure". 1 yoga/pilates or zumba class per week. Or get more creative- rock climbing kicks your ass too!

The most important advice to keep in mind: Although balance is key to managing a busy, emotionally challenging schedule, not every week will be "gym friendly". And that's ok. Quit stressing, prioritize your "to-do" list. You'll look fantastic!!

Fall Fashion

Falling leaves, misting rain, blustery Sundays... all reasons to cozy up by the fire with a hot cup of tea. Right? Wrong!! You couldn't stand it for a minute! Knowing there's a puddle or five to run through is incentive enough to get your toned little booty outside. But what to wear, you ask?

Athleta "Windwarrior" Tight
A unique blend of polyester, spandex, and polyurethane make this high-tech pant ready for your next rainy day run or even snowshoeing adventure. Side zip ankle vents, windproof front panels, reflective strips make the "windwarrior" exactly that, warrior-ready!!

Sugoi Versa Jacket

1. It's green; 2. It's waterproof; 3. It's also a vest (removeable sleeves); need I say more?

Offering a balance between weather protection and breathability, the Sugoi Versa Jacket is the best of both worlds in one super cute, lightweight, versatile jacket. The hemline sinches at the waist with an adjustable cord and the sleeves attach with sewn in magnets (yes, magnets!). Definately a must!

Lululemon Run: Reflective Pullover



Want to know the one amazing feature to this jacket? It has a hood. But wait there's more: There's a hole in the hood for your pony-tail!! Those experts at Lululemon seriously think about everything. Hand warming cuffs, reflective strips, and a slim fitting waistline keep this fashionable jacket at the top of the charts. Yet another lulu success!

Mizuno WAVE Cabrakan Trail Running Shoe

I'll have to admit, I'm a big fan of Mizuno brand running shoes. For several years, I've worn out pair after pair of my Mizuno WAVE Rider running shoes. Why not feature a trail running shoe by the same great company to combat the trying weather conditions during what others refer to as the "off" season. (Pffff!! right...)   The WAVE Cabrakan offers a fiesty styling with reinforced toe protection, tread outfitted for the rainiest, muddiest run possible, and water-resistant mesh to keep your tootsies as dry as possible. Knowing Mizuno's no-fail approach to shoe manufacturing and performance testing, you will not be disappointed.



Shin Splints, What are They Anyway?

Anyone who runs, anyone who even exercises knows the pain called "Shin Splints". The discomfort may start at the front of the ankle joint, travel up the shin bone, and prevent foot flexion either during or after activity. You may notice tenderness, soreness, or pain along the inner part of your lower leg. But what is it and can this excruciating pain be prevented?

Medial Tibial Stress Syndrome, commonly referred to as "shin splints", is caused by "an overload on the shin bone and the connective tissues that attach the muscle to the bone." - {Mayo Clinic}

Symptoms:
- Pain over the inside lower half of the shin
- Pain at the start of exercise yet eases as exercise increases
- Pain returns after exercise and persists oftentimes for the next 24-48 hours
- Swelling and/or sometimes redness
- Bumps might be felt along the inside of the shin bone
- Pain when the toes or foot are flexed upward - {Sports Injury Clinic}

Causes:
An increase in physical activity, running/jogging, and overall exercise can lead to inflammation in the lower leg musculature. Some runners tend to pronate, roll excessively inward onto the arch, which can aggravate the tension as well. Weak ankles and a tight Achiles Tendon cause irritation in the lower leg as well.

Help, Fix It!!

RICE Method: Rest, Ice, Compress, Elevate. A common therapy for most sports injuries, this simple method proves effective when connective tissues, muscles, tendons, and ligaments get inflammed.
Relative Rest Method: 
- Choose cardiovascular activities that lessen impact compared to running. i.e. bicycling and pool running
- Apply ice packs post exercise
- Anti-inflammatory medications such as ibuprofen or naproxen
- Stretches isolating the calf muscle and muscles at the anterior location of the lower leg. This can be done by flexing and relaxing the ankle joint.
- Select a running shoe made for your foot shape and running style. Check out Road Runner Sports for their expert opinion and great selection.
- Be smart about where and how you run: Level, soft terrain; decrease running distance; decrease running intensity. Once pain decreases, work back up to a comfortable distance and pace.
The Tennis Ball Method: (my personal favorite!!) Simple simple simple. Sit so your leg is relaxed, releasing tension in your foot. Take a tennis ball or golf ball and begin rolling it lightly from the base of the knee down the anterior area of the lower leg, ending at the ankle joint. Continue in the reverse direction. Although this action creates discomfort, wincing, perhaps even a tear or two, the ball forces the muscles and connective tissue to relax under the pressure. By relaxing, blood flow increases along with oxygen and fluid circulation. Try this for 5-10 minutes before and after physcial activity. Follow up with ice and rest.

Remember!! If pain persists or increases, go see a professional. Most of the time shin splint pain will subside if the above suggestions are implemented. If pain shoots down into the foot or to the posterior area of the lower leg, seek medical attention!
Happy Pain- Free Running! 

6 Reasons to Start Running | Women's Health Magazine

For all you runners, wannabe-runners, pseudo-runners out there, read below and prepare to be AMAZED! (ok maybe not amazed, but definately stoked to see some true support for our craft!)

6 Reasons to Start Running Women's Health Magazine

Fight the Pain, Part 3

And here we are again... on to week 3 of my 4 week do-it-yourself science project. Still, I must reinforce the advice that at-home drug experimentation is an an-your-own-risk activity. In no way am I endorsing or promoting such behavior. Come on, people, we're grown-ups. Let's act like it, hmm?
Need to get caught up? Click here
So I'm starting to get into this whole "pain management" study. Not so much on the "which method for pain relief is best" but more on the "why don't we focus on the 'why do I hurt" school of thought and less on the "fix it and forget it" idea. Follow? As I've gone through this little case study, studiously taking my 2 pills every morning with breakfast, taking mental note of what hurts where and how badly, I pivoted my interests more towards why Americans are so obsessed with the quick fix. At some point in our delicate, early learning years, we learn that we must take a supplement or OTC medication to fight that bothersome ache. It's only until after 4 weeks of self-medicating do we then, maybe, go see a trained professional to find out what ails us. True, drugs are cheaper than doctors and they do help some of the time. But let's define "help". Simply absolving us of pain should only be one of the several steps towards self-awareness. We need to look more towards the "why" and the root of the problem rather than a cheap, low grade band-aid.
I digress....
Yes, I still take the DLPA. Thank God the headaches are gone. When migraines hit, I unfortunately make others' lives not so much fun. Otherwise, let's inventory:

Lower back ache, R & L sides (4) 
could it be the extra yardwork that causes this to jump from 3 to 4?

Upper central glute pain, L side (1 when resting, N/A when running)
day 10 of the sneakers shoved in the closet. Yep, I'm taking 2 weeks off from the running schedule. I know!! Crazy!! Don't you fret- Oktoberfest 1/2 marathon will be at my mercy in no time!
Central trap/ rhomboid pain, R side (1) woohoo!! I bring good news!! Yessssss!

Fight the Pain, Part 2

DLPA Case Study: Week 1
I began my personal science project one week ago. I'm taking 2 pills (500mg each) of DLPA each morning and have not skipped a dose. Actually, my diet is very similar from day to day so we don't even need to consider daily diet changes as a possible outlier.
Not informed on what I've been up to? Click here to get caught up.

The big update:
Lower back ache, R & L sides (2.5)

Upper central glute pain, L side (2 when resting, 5 when running)
Central trap/ rhomboid pain, R side (2)

According to my findings after 1 week, my back pain and upper-back pain have subsided slightly. Is this a result of the DLPA or something else? Perhaps another week will help us find out.
On a side note, days 1-4 of my DLPA challenge were ridden with headaches. They were right behind my eyes and my temples, on both sides of my head, lasting 4-8 hours (big ugh!!!). In my uneducated opinion, I'm thinking that the noggin' pain came from detoxing or stress/tension (wedding, job, new home, etc). Because the headaches have subsided since Sunday, we'll say it was a detox thing. You've been warned!

Armpit Flab

Yep, I said it. And we're going to talk about it. (Well, actually, I'm going to talk and you're going to listen... or read. My idea of a perfect relationship!)

Got that uber-cute strapless summer dress in mind? That one hanging in your closet, mocking you? No more cardigans and cover ups, ladies, I have the perfect moves to get rid of that unsightly chub.

1. Prone Pec Fly

- Begin by lying on your back (prone) on a flat bench w/ a barbell in each hand. Start out with lighter dumbbells so you can get the form down.

- Extend arms out to each side, bend elbows slightly in order to take pressure off the wrists. (see photo)

- Bring arms up and together to meet above your chest. Go slowly in order to control movement and stability. Try 10 reps, rest, and continue with 3 sets.

- Want to kick it up a notch? Try this flab- blaster on a stability ball rather than a bench. Instant core- action!

2. Single Arm Dumbbell Row

- Start with a fitness bench and a dumbbell. Place left hand on bench and dumbbell in your right. Hinge at your hips and face your body down looking toward the bench below you. Keep a slight arch in your back by drawing your core in tightly.

- Begin with the dumbbell extended straight down, right arm straight. Bring it up by bending your elbow straight up towards the ceiling. Make sure to keep it tracking at your side rather than out like a chicken wing.

- Do 10 reps, then switch to the other side for 10 reps. Alternate for a total of 3 sets.

- Reps should keep a tempo of 2 seconds up, hold for 2 seconds, then 2 seconds down. (2-2-2)

3. Narrow Push Up (aka Triceps or Military Push up)

- Let's get back to the basics, shall we?

- Remember to keep your hips at the same height as your shoulders. No slopping lower back, ouch!

- Instead of placing your hands out from your shoulders, place them just under your shoulders. When you lower yourself down, keep your elbows in tight by your sides.

- Try 10 reps. If you're having trouble keeping your hips up, drop from your toes down to your knees. I'd rather have you complete more reps on your knees with proper form than less reps on your toes with crappy form. Agree? (just nod your head, yes)

* One small note: While doing repetitive exercise in order to combat "strapless dress armpit flab" please consider the fit of this specific dress. Are the "girls" a bit too snug? Did you wear this dress a few years ago, before putting on a few lbs or changing up a workout routine? We all carry weight and muscle differently, so keep in mind the option of shopping for a new dress or getting in touch with a good seamstress.

Pump up the Jam

Aaahhhh, the memories that arise when I recall singing along to the radio as that catchy tune infiltrated waves in the early '90's.... 
Nowadays, our iPods, iTouch's, Zune's, and MP3's help us set the pace for a highly productive workout. No matter if you need a fast, up-tempo or a more melodic tune to sweat to, finding a good mix that won't distract can be pretty difficult.
I'm a distance runner (or try to act like one). I need a mix that keeps me going, boosts my energy, and snaps me out of focusing on pain, boredom, or exhaustion. My musical preferences lie all across the board from 80's dance, 90's rock, alternative, punk, and mainstream hits. For me, variety is the spice of life.
Feel free to peruse a sampling of my "Workin' It" mix.
"Wait a Minute" Pussycat Dolls/ Timbaland
"Holla Back Girl"  Gwen Stefani
"Sexy Back"  Justin Timberlake
"Love Will Never Do Without You"  Janet Jackson
"Go Girl"  Pitbull
"You Can Do It"  Ice Cube
"Spaz"  N.E.R.D
"Feel Good Drag"  Anberlin
"Dead and Gone"  Justin Timberlake and T.I.
"Black Heart Inertia"  Incubus
"Green Light" John Legend (featuring Andre 3000)
"One more Time"  Daft Punk
"Let the Music Play"  Shannon
"Skinny Little Bitch"  Hole

Need some help finding a fitness mix? Want to spice up a current playlist? 
If you have access to iTunes and the iStore, follow these instructions:
- Click on iTunes Store
- Click on "Music" tab in upper left/center
- Scroll to bottom of page to "Nike Sport Mix" under "More to Explore" tab
- Feel free to look around here or go to "View or Create Sport iMixes"

Have some awesome power songs on your iPOD? Share them with us! Post them to "comments" and help your fellow fitness enthusiasts on the quest to the perfect playlist!

Race for the Cure 2010

Who doesn't love participating in a good cause. Better yet, who doesn't love participating in a good cause while also getting in shape? Score.
The Susan B Komen Race for the Cure is nothing short of an awesome event. With over 8,500 partipants in last weekend's event, how could you not smile at the thought of human-kind uniting towards a common, positive goal? My first event benefiting breast cancer research won't be my last.
Want more information on this awesome movement? Click here.

The Finish Line

A small portion of Team "Run for Joy"

I couldn't resist documenting the hilarious team T-shirts. Props to the teams who got uber-creative with their team name and outfits. Way to break the mold and put a positive spin on this event!

"Save the Milk Makers"

Where else could you get away with wearing a cape AND a tutu?

My personal favorite, "Saving 2nd Base". Cheers to you, ladies.

Team "Run for Joy" raised about $4000 in support of breast cancer research. Way to go! Let's try and double it for next year!!!

If you'd like to support the Susan B Komen Race for the Cure in your city, click here to find an event near you.

One last bit. This is a great way to get the women in your life (family, friends, coworkers) together. What a great looking Mother-Daughter team!

Icing on the cake: I qualified for "Second Seeding" placement for Bloomsday on May 2nd. This means that I got a race time that will get me perks come race day! Special starting location, less crowds, more freebies!!

5k race time: 20:52

Take It Outside!

It's official. You may no longer use the weather as an excuse to get out of a good, healthy, outdoor workout. By now you've either had your fill of people watching at your local fitness club or added another 10lbs on top of your winter weight due to a lack of membership to said fitness club. No more get-out-of-fitness-free card!! Get outside!!
Here are some of my no-fail, no-fuss recommendations.
1. Plank Pose

Yep, I realize that I've mentioned this move before. But come on people. How much simpler can I get?
Start in the prone position (on your tummy). Pick up your hips, shift onto your toes and forearms. Keep your forearms parallel- no clasping hands together. Don't allow a sway in your lower back- hips up, abs tight!
Hold this position for 20-30sec at a time.

2. Walking Lunges

With so many variations to this move, I decided to go with the old-faithful walking lunge. This move tones your quads, hamstrings, glutes, and core. Kick it up a notch by holding a 10lb weight out in front of you (like a steering wheel). This simple upgrade brings in your deltoids, biceps, and triceps. I love multi-tasking. Repeat 20 full steps forward, then turn around for 20 steps back.

Start with good posture: Shoulders back, core tight, feet together.

Extend hands out in front of you for balance. Step forward with your R foot, bend R knee and L knee simultaneously. Keep your shoulders over your hips- don't lean forward or backward when bending legs. This will keep your core engaged.

Now step forward with your L leg (in a walking manor from Step 2). Repeat the same movement with knees bending at 90 degree angles.

*Note: Try to keep the knees at 90 degree angles (see above images). This will ensure the safety of your knee joints. Never allow your front knee to extend in front of the front toe, ouch!

3. Quad Dips

Tone those thighs! Use a park bench or picnic bench (free equipment!).

Begin by standing in front of a park bench. Place your R foot back onto the bench (90 degree angle). Extend arms in front for balance.

Balance on your L leg, lowering straight down- shoulders over hips. Keep your L knee from jutting out over the toe. Once in the ending position (at left), push through the heels back into the starting position. Repeat this move 10 times, then switch legs.

4. Bench Jumps

Jumping exercises falls into the Plyometrics school of exercises. Great for balance, core training, and muscle tone. A 10" height is a good starting off point. Benches are usually between 12-16". 20 of these jumps should do the trick. Not enough for a good burn? Find something else demanding a higher jump. 24" does the trick for me!

Ah, yes. Another "keep it simple" move. Start with bent knees, tight core, hands extended for balance. Stand approximately 6 inches back from the bench.

Hop forward onto the bench with knees bent. Shift hips forward to stand straight up. Step backwards onto the ground into the starting position.

5. Rent a Puppy!!

How much more fun can it get? I'm sure you know someone with an active dog in case you don't own one. No? Go to your local humane society and they'll let you take the pooch of your choice out for a jaunt. Community service= two birds, one stone. Awesome.

Oh wait, and youre exercising too!!!

*Kudos: Thank you to my wonderful hubby-to-be for your amateur photography. Your support is much appreciated!

Core Basics

Core, Abs, Tummy, Spare Tire, whatever your choose to call the space below your chest and above your "you know what". For most of us, this is the area we refer to as a "problem spot". If you think doing 100 sit-ups a day will help you shed that extra fat, think again.
Below are some tried and true moves that not only shape and tone those otherwise flabby love handles, but also aid in improved posture, deeper breathing, and maybe even a better golf game! (that'd be a big maybe)

Stability Ball Crunch

Oh, look! She's even smiling while doing this extra-user-friendly move!

Step 1: Start by balancing your hips and abs on a stability ball. Make sure that the size is correct for your height and weight. Double check your positioning by creating a 90 degree angle in your knee joint. Lay flat with you hands resting gently behind your ears.

Step 2: Keep your head/neck relaxed while focusing on using your tummy to lift your shoulders up and forward. (Refer to happy girl in picture above.) It may help your form to focus on squuezing all the air out of your abs while lifting up. Exhale.

Step 3: Lower your shoulder blads back down into the starting position. Your total movement shouldn't be more than 10 inches between Steps 1 and 2. Repeat for a total of 15 reps.

** Want to kick it up a notch? Balance yourself on your R leg only. Take your L ankle and balance it on your R knee. You can also try putting a 5 or 10lb plate behind your head, held stable by both hands. Just make sure to keep your head and neck in a neutral, relaxed position.

Straight- Leg Hip Raise

                                                      

Step 1: Start by lying flat on your back, hands down at your sides.

Step 2: Push your hips up to the ceiling, both feet on the floor. Clasp your hands together into a fist under your glutes, extend them straight towards your feet. This will help you keep stable.

Step 3: You will start to feel a slight burn in your glutes and abdominals at this point. Extend your R leg (with foot flexed) straight up towards the ceiling. Keep your foot flexed.

Step 4: Lower your glutes back down to the floor, while keeping your R leg straight up (perpendicular to your body). Push your glutes back up - mimiking the picture above.

Step 5: Repeat this up and down motion with your glutes while keeping your leg suspended. Attempt 10 reps, them switch. This is a great move for your thoracic core (back stabilizers) as well as your glute complex and abdominals.

* Need more of a challenge? Attach an ankle weight to the leg suspended. You could also try a resistance band. Hold both handles in your hands and place the band across the arch of your foot. Extend that foot upward, instant resistance!

Knee to Elbow Crunches

Step 1: Start out lying flat on your back, hands resting lightly just behind your ears.

Step 2: Lift both feet up simultaneously, approximately 3 inches above the floor. (Focus on keeping your lower back on the floor at all times. This will keep back pain at bay.)

Step 3: Lift your R shoulder blade off the floor while bending your L knee towards the body. Rotate your core so your elbow and knee connect. Overemphasize the rotation.

Step 4: Bring your knee and shoulder blade back to Step 2 while lifting your L shoulder blade and R knee to meet, rotating the opposite position as Step 3. This does take some coordination. Don't forget to breath and take it slow!!

Step 5: Repeat this alternating movement 15- 20 reps. By keeping both legs off the ground for the entirety of the exercise, you maintain tension in your abdominals no matter which position your elbows and knees are in.

** Make sure to breath in while changing elbows and knees, breath out while holding for 3 seconds in the rotating position. By exhaling when in the "crunching" position, you maximize your abdominals time under tension.

**If you experience back pain during this exercise, drop your legs to the floor and only lift one leg at a time. Over time, work with various forms of resistence. Once your core is strong enough, you'll be able to experiment with lifting both legs off the floor. 

Disclaimer/ Helpful Hint: I cannot emphasize enough to my clients how much of an impact DIET has on the appearance of your tummy/abs/muffin top. (yes, i just said muffin top). By cutting out preservatives, sugar, and processed foods, you will be amazed at how much better you'll look in a swimsuit! You'll also have more energy to participate in all those fun summer activities! Double score!

5 Ways to Race Faster

Active.com brings us yet another great article, perfect for the onset of racing season. Whether you're doing a 5k or a 30 mile adventure race, I'm positive you'll find some helpful advice below.

To better train for faster racing, it helps to always have in mind the five racing abilities. When these basic aspects of running fitness are examined separately, your workouts can be better tailored to ensure you're getting the most from them and meeting your racing goals.

Although in running there are many ways of talking about the same concepts, the five racing skills broken down in the following way, outlined in Brian Clarke's book 5K and 10K Training, offer a path to learning to exert yourself in exactly the way you want to at any given point in a race.
1. Stamina

Can you cover the race distance without stopping? Clarke uses stamina to refer to the ability to run long and slow, and always with light exertion--as marked by inaudible breathing at no more than 69 percent MHR. You should feel "held back" when you are properly training for stamina; steady state running is too quick for stamina training. Pace is immaterial, as run-duration is the key factor.
2. Endurance

This differs from stamina because it means sustaining uncomfortable race exertion. We all know that short races can cause as much discomfort as marathons, just for a much shorter period of time. The ability to continue at race pace despite discomfort is essential. Endurance workouts, then, demand race-specific levels of discomfort. That said, an endurance workout should not generate the same level of fatigue as the actual race. Aim in your workouts for a level of discomfort that mirrors the middle-to-late stages of your goal race. By contrast, stamina workouts should not regularly yield noticeable discomfort; if they do, you are probably running too long for your adaptive purpose.
3. Tempo

This is the ability to run comfortably at race pace. Whereas endurance can be thought of managing discomfort in the later stages of a race to maintain pace, tempo can be thought of as the feel-good pacekeeping of the earlier stages of the race. Tempo training is among the most important types of training for competitive racing, as it determines how fast you will be able to run the race.
To race fast, you must train fast. To simulate the first, comfortable half of the race, you won't be able to sustain tempo training levels of intensity for very long (since in a race, discomfort is just around the corner). This is why tempo training occurs in brief intervals followed by short rests. Theoretical comfort levels aside, fatigue in the first half of a race is not so uncommon; it usually means you have not built up an adequate base of tempo ability in your training.
Another way of thinking about tempo training is this: if your tempo intervals are too short, you are probably going to wind up running them faster than race pace, making them speedwork, not tempo training. If they are too long, you are likely to become uncomfortable trying to complete them at race pace, making them endurance repetitions, not tempo training.
4. Speed

Unlike tempo, this refers to the ability to surge or kick at the end of a race (or in instances throughout when a surge is called for). It is not a prolonged effort, but rather a skill available in short bursts when you need it. It entails running faster than race pace. You don't have speed unless you can accelerate above your race pace despite fatigue and when anaerobic acidosis is a major determent in your ability to outpace a close competitor. Speed is the ability to surge at a critical juncture: While some people make a show of flying at the finish of a race, their speed only indicates that they could have run faster for the entire race. Many runners tack on speedwork at the end of tempo training days, to better simulate the fatigued aspects of the end of a race.
5. Power
Is there sufficient power in your muscles to run relaxed at your racing pace? Clarke distinguishes comfortable running (tempo) from relaxed running (power). Many athletes and trainers define power as explosiveness--the product of strength and speed--but here we more associate that ability to surge with speed, not power. Power may be involved in explosiveness, however. The best way to differentiate these two related concepts is to think of tempo as the ability to sustain a specific, objective rate of motion--and power the running economy that allows for this biomechanically with each stride in a relaxed way. For example, the same two athletes may run a six-minute mile, but the stronger runner will run at a quick, relaxed, steady-state level of exertion, and the weaker runner will keep up only by forcing his pace at the ragged edge of his maximal exertion.
The traditional way to build power is hillwork. This is because the added stress on calves, feet, and Achilles tendons that runners feel when running uphill is the same stress they feel when propelling themselves quickly over flat ground.