Thanksgiving is over. Go to the gym!

This can be a slow time of the year at the gym. People are busy with shopping and holiday parties. I get it. But for all of that eating that is happening there should be just as much working out happening.

Here are some ways to get your workouts in:

Schedule them. Put it on your calendar and respect it. It can be so easy to cancel your workout session. Maybe sign up for a class or a trainer or get a friend to commit with you. But take that appointment seriously.

Make the time you do get in the gym worth it. If there is plenty of time to get to the gym it is easy to mosey around and burn some calories, but this is not that time. Get in there and get it done. Leave some sweat on the floor (but clean it up afterwards). Give it it everything that you have got and then some. Remember, you might convince yourself to skip the next workout so make up for that now just in case.

Try something new. Check out the new programs or find a new plan online to try. Learn how to use an unfamiliar piece of equipment. There are a million ways to workout. Keep it from getting boring. It isn't the time to embark on a 12 week training program. Find a kick-butt give it a shot workout to make you want to go into the gym and give it a try.

Formulate a new goal. Stay away from the starting in January goals and find something that you can start right now. Maybe it is a goal you can complete by the end of the year. I am thinking about having a goal to not gain any weight before the end of the year. Thanksgiving did a number on my belly. Must fix it before the end of the year.

Keep your diet clean in order to enjoy the parties. No one is really that impressed with the person who says no to every yummy thing at the party. Keep your daily nutrition on track so that you don't need to kick yourself for having the pumpkin pie or Christmas cookies. Remember you will only gain a pound if you eat more than 3500 calories than your body needs. This is not difficult though on thanksgiving, but a piece of pie is not so much.

I hope you have a safe and joyful holiday season!

5 Things to Avoid in a Personal Trainer

Choosing a personal trainer can be difficult. A lot of times you sign up at a gym and a trainer gets assigned to you and you are stuck. Most of the time you won't know what to look for anyway

1. The trainer has a proven method.

Every trainer is going to stick with a few methods for training. There are many ways to train that can give you great results. The thing to avoid is the trainer that isn't interested in your goals. They just want to train you their special proven way.

Some trainers are going to train specific demographics and have spent time developing a system that has great results for that demographic. But be weary of  trainer that trains every client the same no matter the demographic. If that is what you want, join a group training system like Crossfit, boot camp, Zumba, or something else that interests you.

2. The trainer doesn't listen, or ask you a lot of questions.

The whole point of personal training is to have a workout tailored to you. That first meeting should include a game of 50 questions. The trainer should listen and ask follow up questions. This kind of fits with the above. The time should be focused on you. Yes, the trainer needs to sell themselves and should explain their qualifications to you. But it should be all about you.

3. Education and certifications.

Not every good trainer went to college for exercise physiology. But if you find one that did, all the better. Find a trainer that has a reputable certification. I know you don't want to delve into the land of understanding personal training certifications. But ask about their certification, google it. Make sure it isn't the easiest cheapest mail in certification out there.

Your trainer needs to know their anatomy. They need to know how the body works and how to prevent injury. They also need to know how to get results.

4. The know-it-all.

Ok, I will be honest here. All of us trainers are going to, on some level, think we are the best trainer around. It is just part of what is necessary to compel people to change their lives for better fitness. We need a confidence that doesn't make our clients question our abilities. We need our clients to put their trust in us.

Let's go back to #2. Listening. Your trainer shouldn't be above listening, researching, asking peers, or calling medical professionals. I have found that the overly confident trainer is usually recently out of school. They haven't discovered yet how much they don't know. College graduates are armed with the latest research knowledge, which is a great thing. But there is so much to learn still, always. It is important to understand that as a trainer.

5. The trainer who doesn't like to train your kind.

There are a lot of trainers out there that will focus in on a demographic (as I mentioned earlier). There is nothing wrong with that. But don't hire that trainer if you aren't their demographic. Generally people fall into one or two of several categories:
Weight loss
Athlete
Special Populations: injuries, illness'
Youth

Some trainers find no joy in certain demographics. Weight loss clients take something special because it can be an emotional journey. It takes and athlete to know one. Youth takes a lot of experience because their abilities are extremely different than adults. Special populations takes patience and the reward of success is different than the others.

Find a trainer that wants to train you. They need to love you for who you are and where you are at and where you are hoping to go.

3 Weeks to Half-Marathon

Well, I am three weeks out from my half-marathon. I am really excited to get it over with. I am wondering why I signed up for this race, which I usually do no matter what the race distance is. I am really looking forward to getting back to a focus on strength training and getting my body back.

That's right, I don't enjoy the effects of all of this steady state cardio. I am not fitting into my jeans anymore. I wouldn't say I gained fat but my body is just different. It is softer and my bottom half is not able to squeeze into the same pants.

There are days where I really need to rest. After a 9 mile run, if I continue to go about my normal life, I will acquire hip pain or knee pain. Rest is so important. This is different than my strength training where I can split up the body parts each day and train hard 4+ days per week.

I have a few training plans I would like to try out after the half marathon. I will give updates and reviews on these plans. Should be fun to whip my body back into the shape I usually try to keep.

I do plan on giving up all cardio for 30 days and focus on building muscle.

For now, I have a 10 mile run this weekend. I don't feel ready for a 10 mile run. I don't feel ready for a 3 mile run. But I am excited to be able to say that I did it. I will be better equipped to train my running clients and help them prepare for their own races. I will have more than book knowledge and know I push my fitness level to places I never thought I could. I am grateful for this time, but I am just ready for it to be over.

7 Mile Long Run

I had a good 7 mile run on Monday.

It rained the whole time. Every grueling step.

The first half, I had to use the restroom. The port-o-potty was 3 miles in.

I chose that trail along the lake where I run by McMansion after McMansion.

But in the end, I completed it. The time wasn't horrible. And the best of all, I wasn't ridiculously sore afterwards.

The rest of the week was pretty busy. I got in 40 minutes on the eliptical and worked out a little more than usual with my clients for weight training. It isn't optimal. I am trying to get in 3 runs a week and 1 functional strength workout. Not perfect, but always improving.

This Sunday I have an 8 mile run scheduled. I am a little nervous. I have never gone so far and at the 7 mile mark last Monday I had a hard time picturing another mile. We'll see I guess.

5 Mile Hike 5-18-13

On Saturday I went for a 5 mile round trip hike with a friend. It was fun. The hike is close to home but I have never been on it and I am already looking forward to the next trip. The garmin took 3/4 of a mile to find satellites so I don't have the time or distance right on it.

West Tiger 3

The bad news is that this hike overrode my long run for the week. I managed to get a good recovery run in at 35 minutes and am working on another run here soon.

This weekend I HAVE to get a 7 mile run in. The half marathon countdown is on. Training is a must.

Ocean Shores Half Marathon

Run 5/17/13

This time of year is difficult for my running. I see the cotton flowing through the air and I feel my lungs burning.

Yesterday, I also got a bug in my eye. I couldn't get it out. I washed my eye out with water, but it was killing me. I couldn't find anything in there when I got home. But this morning I ended up removing the bug from my eye. It could be the very end of my outdoor career. (shivers)

It was supposed to be a 4 mile run but it was 2.8 miles instead. It was slow too. I was sick last week and have found my heart rate to be unusually high still.

I have less than 8 weeks until the half marathon. I have to start stepping it up. No more skipping runs or cutting them short or wussing out on them. I have to do this. I signed up for it. It's where I find out what I am really made of. I might be made of sugar and spice instead of sweat and blisters. Just sayin'.

3 Workouts: Short run, Leg Strength, Hill Training Run

I haven't put my last few workouts on here. So, they are all going into one post.

Short Run:

Last Tuesday I went for a 3 mile run in about 40 minutes. I didn't track it. I did use my heart rate monitor and had an average 150 bpm. It was a rolling hill terrain, which apparently is difficult for me.

Leg Strength Day:

I hit the gym on Friday after not feeling very well throughout the week. I ran 15 minutes at a 5.5 on the treadmill. Then did some strength to protect my joints from all of the running.

Plie squats: 3 sets of 15, 60lb dumbbell
Narrow squats: 3 sets of 15, 65lb bar on back
Cable adductor/abductors: 1 set of 15 each, 20lbs
Cable kickback: 1 set of 15 each, 40lbs
Calf Press: 2 sets of 20, sleigh weight
Single leg calf raise: 2 sets of 15
Toe raises against the wall: 2 sets of 15

Long run day: 4.6 Miles

I was faced off with a deer and had to change my route. My run was not as long as I had planned but it was a good one. 421 feet of elevation gain inside of a mile made the overall run a bit slow, but still a great workout.

Getting Over a 5k Distance

I want to share something that I wish people would have told me a few years ago. Wait for it...

Running a 5k is hard!

Phew, it is out there. Because I am training for a half marathon now. After 2 or 3 years of trying to run 3 whole miles without stopping to walk, I did it. And then I said I want to go farther. So, of course, I started training for farther. So far I have gotten up to 7 miles with a goal in 12 weeks to hit that 13.1 miles.

I run 3-4 miles twice a week and then a long run on the weekend. Every time that 3-4 miles is difficult. Here is the 6 mile breakdown:

• Miles 1 and 2 are the worst. I am not joking here. They are really the most difficult. I might even give in and have a gel.
• Miles 3 and 4 are painful. My heart rate is stabilized and my breathing is more even so that helps but my calves are still warming up, my hips are just loosening, and my feet are still trying to understand what is going on.
• Miles 5+ I can just keep going. Maybe that runners high thing kicks in. As long as I am properly hydrated and have some nutrition to keep me going, I can keep going. The pain doesn't get any worse and my body finds it's groove.

So, are you struggling to run that 5k and don't understand how other runners are doing marathons? Truth is that it is probably just as difficult for them as it is for you. Maybe not as much if they have been doing it for a long time. But I believe the real difference is just the personal education that comes with training over a period of time. Some things you get to learn about yourself over run training sessions:

• What are your nutrition and hydration needs?
• What is your pace ability?
• How long does your body need to warm up?
• What is your pain threshold? At what point does it not get worse?
• What is your heart rate threshold?

These questions have been so helpful to me. To know that I can keep running because the pain won't get any worse, it will be painful because running is hard but that is ok. But now I know what is normal pain and what isn't normal pain. To know that I still should stop and walk or slow down if my heart rate is much above 160. To know that I might need more nutrition than others do has been freeing. To know that I am slow and I can either focus on speed or distance but not both.

My goal is to encourage you to go for it. If you feel like you can't even do that 5k or you just can't get past that distance, you can. Give yourself time and training. Get some gadgets and some gels if you want to. Find out what works and what doesn't. Keep trying.

That day that I ran the whole 3 miles without stopping...I will never forget that day. I am not ashamed of being proud of that day either. It was a big deal. Now I run at least that far several times a week. But that is now, a year later. It took me 2 or 3 years to run 3 miles. Now I can increase my distance as much as is allowed without causing injury. And I am excited for the half marathon finish line. It is a big change from last year.

5 Mile Long Run 4/14/13

Yesterday the weather broke for a couple of hours and I was able to go to for a 5 mile run. I am still struggling with my new shoes and so it was a little slower than I had wanted but I completed my 5 mile goal.

Here are the stat's:

Easy Run: 4/112/13

This morning I jumped out of bed and into my running shoes. Planning on a long run for Sunday, so Friday is a tempo run day. I didn't take a garmin or heart rate monitor so there isn't much information, but I want to tracking my workouts so I am posting anyway.

A happy moment on the run:

I woke up, put a spark in my water bottle and grabbed a gel then headed out the door. The run was short of 3 miles. Not much but something at least to prepare me for the 5 mile run on Sunday. I will have a garmin for that run so I can post time, distance, and heart rate/calories.

Back and Bicep Workout 4/11/13

From chest and tricep to back and bicep. All that is left is shoulders and my upper body is complete.

Underhand pulldown - 75lbs, 3 sets of 10
Lat pulldown - 67.5, 3 sets of 10
Seated row - 60lbs, 3 sets of 10

Standing bar curl - 30lbs, 3 sets of 10
Cable curl with a rope - 50lbs, 3 sets of 10
-I had planned on a third exercise but either I can't remember it or I skipped it. I easily wimp out on my biceps so the later might be the case.

I was starving and didn't do any cardio cool down or stretching. I rushed home to stuff myself with thai roast beef, brown rice, and steamed carrots and brocooli.

Chest and Tricep Workout 4/10/2013

I am gearing up for my 10 year wedding anniversary trip. I have been focused on running and have gained a little from figuring out my nutrition needs. So, I am taking 3 weeks to do a 24-Day Challenge and some heavy lifting to lean out.

5 Minute Warm-up on Treadmill

Incline Bench Press - 55lbs, 3 sets of 10
Flat Bench Dumbbell Press - 25lbs each arm, 3 sets of 10
Lying Cable Flye - 10lbs each arm, 3 sets of 15

Bench Dips with Feet on Stability Ball - 3 sets of 12
Cable Tricep Extension - 50lbs, 3 sets of 10
Standing Overhead Tricep Extention - 25lbs, 3 sets of 10

5 - 30 second treadmill sprints at speed of 8.5
3 minute treadmill cooldown

Thorough chest and tricep stretching at the end of my workout.

Reasons New Shoes Can Cause Shin Splints

I recently bought a new pair of shoes. My last pair were Scott eRide Trainer 2's. Loved them. They were cute and really a great shoe. I went to the same store to get new shoes but we walked out without shoes for a few reasons. I tried on more Scott's and fell in love. But $130 for shoes is hard to swallow. $100 is sort of my max. I feel like I should be able to get a great pair of shoes for $100 or less.

I ended up with Brooks Ghost 5's. They just aren't the same as my Scott's. I started to get shin splints. So, I hit up Google. Why are my new shoes causing shin splints? Here are the reasons I came up with:

1. Maybe my new shoes are actually too awesome! I learned that along with increasing distance too fast, increasing speed can also cause shin pain. Well let me tell you about this new problem I have with running 10 minute miles the first two miles when I am normally at about an 11:30 mile pace. I really want to get faster, but getting faster needs to be strategic. I haven't been running consistently long enough to push my speed. I slowed down and so did my pain.
2. Maybe my feet don't like new shoes. A lot of people seem to solve their problems with new shoes. My search on problems with Ghost 5's came with results of why getting the new Brooks Ghost 5's solved their problems. My last shoes gave me blisters and took way too long to break in. It might be my high arches make it difficult to wear a stiffer new shoe. But, I need to understand that my feet just aren't happy with new shoes.
3. Maybe I bought new running shoes because I am taking running to the next level and the problems are a coincidence. I never stopped after a mile or two to stretch out my anterior tibialis and calf muscles because I never ran more than 3 miles anyway. But now my runs range from 3.5 to 7+ miles. The first 2 miles are the warm-up. My legs need a bit of a stretch and get ready for the real run. I am seeing new challenges and needing to figure a lot out. It might be the shoes or it might be all of this running I am doing.

I have logged a little over 20 miles on my shoes so far and with each run things get better. I still have some different aches and pains and I still long to have my Scott eRides again. But the Brooks will be good shoes once I adjust to them accordingly.