New Year's Resolution Time

Tis the season to make changes. This is a time when many of us reflect on our last year and think about what we can do to make make some improvements in our life. It goes without saying that in our country the most common type of New Year's Resolution is health/fitness related.

Now with that said, how many of us actually reach these goals? How many years have you had the same goal? "Get in better shape." "Lose 10..15..20 pounds." "Run a half marathon." "Eat healthier." Let's make December 2010 the year you look back at and can see that you actually achieved your goals.

There are a few simple, but crucial, steps to take that can help you reach your health and fitness goals this year.

1- Define your Goal: actually give numbers. (ie: lose 20 lbs. by April 1st...or take 5 minutes off my race time...or do 15 pushups from my feet.)

2- Make a Plan: map out the small goals you need to reach to accomplish that ultimate goal

3- Get Accountability: include other people in your goals so that you can have support and people to keep you in check (ie: family, friends, coworkers, a personal trainer).

These three small steps will undoubtably help you. You have to remember that this is YOUR New Year's Resolution. Only if YOU are truly committed and if YOU are ready to go for it, will YOU succeed.

I am here to help you. Check out www.afitplace.com and let me, Jenny LaBaw, help you reach your goals through workout and nutrition coaching and guidance.

Commit to be fit!

Holiday Spirit

Tis the season for sharing and caring. This was more than evident last night...

Around 4:00pm, Marcus and I started our trek in Boogie (his sprinter van) up to Aspen, CO to Lance Armstrong's book signing. We were both pretty stoked all through the 1.5 hour drive to get the chance to meet Lance. Yes, it goes without saying that he is a phenomenal endurance athlete...but we were amped to meet a man who has changed so many lives, who has helped so many people. Marcus and I have both been effected by family and friends who've had to fight cancer, so this night was touching close to our hearts.

We drove past the book store in search of a parking spot when I saw a line out the door I said, "Oh great, a long line". But I had no idea. We parked Boogie by a snow bank and headed toward the line...it just kept wrapping all around the building. Close to the rear of the line, we had a friend call our names. Laura Patterson was there, waiting patiently like everyone else, clutching to her chest a book to be signed. As we were chatting with her I realized that almost everyone had his new book. Marcus mentioned to Laura that we were going to just buy one inside. With a look of sadness on her face she said they were all sold out and there were no other book stores in town. So, we just stayed in line with Laura chatting and hoping to just get to see Lance and maybe shake his hand. Throughout our conversation, Laura mentioned she has a friend who care takes for Lance and would probably be able to get us a signed copy at some point.

The line moved fairly quickly. As we got in the door, Laura waved at a friend across the counter, who just happened to be Lance's caretaker. She was holding two copies of the book. Marcus explained our dilemma (not asking for a book at all, just telling her the story that we were bummed and that we wanted to get this book signed for a friend). Marcus kept moving with the line but as we passed the woman, she said to me "I'm supposed to give this to you, aren't I." I said, "Oh, no don't feel like you have to do that". She apparently had one of the books she was getting signed for her brother. Long story short...she said, "No take this. Hurry get up there, or you'll miss him". So...I ran up and handed the book to Marcus just in time for Lance to sign it and for Marcus to explain how honored he was to meet him and thank him for all he does with LiveStrong.

Before we left, we went back into the bookstore to thank Rene, the care taker, for giving up her book and asked if we could pay her. Her response, "No, just donate to LiveStrong". We left last night humbled, gracious, and speechless. What an amazing thing she did for us. Thank you Rene!

Do something today to Pay it Forward!

No Better Time Than NOW!!!

Marcus and Ziggy playing in the snow during a snow shoe hike. Get out with your family and do something active this holiday season!!!

Thanksgiving is over...left over turkey is almost gone...it's time to get serious again!

It's day 2 into the week after Thanksgiving. The countdown to Christmas is only 24 days away. That means you have 24 days to get back in the groove and make a habit of an active healthy lifestyle before the next holiday hits. If you're in the habit of it now, you're more likely to stick with it during the holidays.

First step in getting going again...just do it. Lay out a plan for the week. If you don't have a trainer or program you're following start with this.

Mon: 30 min Cardio day (run, bike, row, walk, hike, cross country ski, gym equipment)

Tue: 30 min weight training circuit or group class

Wed: 30 min Cardio day

Thu: 30 min weight training circuit or group class

Fri: OFF DAY

Sat: Fun day - go do something fun and ACTIVE with your family and friends (ski, hike, etc)

Sun: Fun day - " " " " "

If you want something more specific and more directed toward you individually, check out www.afitplace.com and sign up for online personal training with me. You will have no regrets. I promise!!!

There's no reason to wait for a New Year's Resolution. Just do it now!

Holiday Health Horrors

Our society revolves our lives around food. Lunch meetings for work, dinner dates with clients, birthday dinners, treats for comforting, etc.... Why don't we revolve our lives around healthy things. Walking meeting with clients, birthday hikes, massages for comforting, etc....

That is everyday life. Now even worse, the holiday's are coming. I don't mean that the holiday's are bad...don't get me wrong! I mean that we are surrounded by temptations around the holidays. Cookies, candy, pies...they're always in our face. It's your job to say no. It's really not that hard...here are a few steps to help out.

1- BE PREPARED

Know when you go out into public, whether it's the bank or the office, you're going to offered some sort of treat around the holiday season. Expect this to happen, recognize it and resist it.

2- JUST SAY NO

Without a doubt you are going to be offered junk in the next month or so. It's easy, just say "no thank you." The more you say "no" the easier it gets and the better you feel about your decisions.

3- MAKE YOUR OWN

When going to parties, bring a dish that you know you can eat. Typically there are some sort of salads and meat at get togethers...but then there are tons of goodies too. Bring a goodie that you can feel good about eating. One good choice is fresh fruit (even indulge a bit and dip it in melted dark chocolate).

4- TEACH OTHERS

Your friends and family are the worst at pushing junk on you (well at least that's how it works in my circle). So, be ready to explain (not defend) your choices to them. Explain why you're avoiding the junk, explain that it's your choice and you would like their support, explain that you are trying to be healthy and you feel great about it.

5- INDULGE A BIT

I am not telling you that you can't have one piece of junk this holiday season...if I were to tell you that I would be a hypocrite. Just make sure you indulge intelligently. Know that if you eat something bad every day it will not be benefitting you. But know that cheating a little will not ruin you either. If you know you're going to a party on Thursday then make sure to eat really good the rest of the week.

Make this one of your healthiest holiday season yet! Most people gain weight in the next month or so...imagine telling your family and friends that you continued to reach your goals despite the horrors of the holidays! It's not that hard, you just have to commit to it!

Happy Holidays!

Extra Curricular

*Picture to the Left is from my glory days in college soccer for Cornell College. I'm #6 (the dirty one!). This is after a win!*

I've been a soccer player for most of my life and since college, I haven't been able to play competitively very much. After our summer travels for the our promotional waterski tour, Face to Face Tour (www.facetofacetour.com), I was ready to find a way to play again. When we found out we were going to be stationed in Silt, CO I called to the community center and found a league to play on.

Now, even though I've played my whole life, even at the collegiate level, I was a bit nervous to go play with a bunch of people I didn't know on an indoor court. But I wanted something different than running, the gym, and the bike. So...last week I made the plunge and did it. It was the BEST thing I've done for myself in a long time. I get to compete, I get to play my favorite sport, I get a great workout, and I get to have the time of my life for an hour every week. I also found out that on Tuesday nights there is are pick-up games going on...so really I get two nights a week to go have the time of my life! :)

Where I'm getting at with this is that there's nothing that says you have to get your exercise by strictly being in a gym going through the same ol' routine with the cardio machines and resistance equipment. Go to your community center or town hall and find active groups that may interest you. For example (runnin/wallking groups, masters swim classes, hiking groups). If there's nothing going on, be pro-active and start something yourself. Find a group of friends and start a weekly cross country ski group..or whatever. Be active, make it fun, and get others to do it with you!

On that note, I'm out the door to play soccer!

Just do it!

*Picture to the Left is showing a SINGLE LEG SQUAT. It's a very functional exercise that is great for ski conditioning. Make sure that when you squat down your knee stays behind your toes (sit butt back)*

Yesterday I was dragging butt! I had only 5.5 hours of sleep under my belt and had to get up at 4:30am to go teach my Ski Conditioning Class. Let me tell you, this class isn't for sissies! I push these skiers to their limits and in doing so, I do the same to myself. Knowing what I had in store for them had me a bit worried since all I wanted was for my eyes to close. But, I got to the gym, still wiping sleep from my eyes, and jumped on the elliptical for a quick warmup before class. At first I felt like my heart was going to jump out of my chest, but then I settled into it and after 5 or 10 minutes I was ready to rock and roll!

The class was intense. This group of ladies doesn't mess around. We were squatting, lunging, sprinting, skating, jumping, pushing, pulling for an intense hours.

After class I was jazzed and still had energy to go, so I took advantage of it. I hit the treadmill for 3 miles, then did a 30 min workout as follows:

Rounds in 30 min (go through the workout below as many times as you can in 30 min)

Pullups x 10

Jacknives 30x10# ea arm

BOSU Pushups x 10

Hanging Leg Raises x 30

Burpees x 10

Sit Ups x 30

The workout was followed by a great stretch, then off for a busy busy day!

Moral of the story - When you're tired, more often than not, once you start moving your body gets going and you feel great! So "Just do it!"

*Note: Still listen to your body. If you're running on empty and your body needs the rest, then give it the rest! I recommend AT LEAST 7 hours of sleep a night (Monday's night was a fluke for me).

Have a Plan

Monday's...they're usually a pretty tough day to get going...you've just come off a fun weekend, you have piles of "to-do's" for work, and you have to set that stupid alarm clock. I know for me, Monday's are also the hardest day to get going with workouts...my head is still in bed. The thing that helps me the most and makes me motivated for my Monday workouts is to have a plan. Sometime during the weekend I plan out my next week of workouts. (if you're training with me at www.afitplace.com your plan is already set for you, so just print it out and have it ready to go)

Today's workout started out slow because it was SOOOO cold in my garage (23 degrees outside, not sure what it was inside), but after a good warm up on the spin bike I shed the sweatshirt and rocked a tough workout. It set the stage for my day/week!!!

Monday 11/16/09

Cardio: Spin Bike - 10 min WU, 20 min pyramid intervals (sprint 15sec, 30sec, 45sec, 1min, 1min, 45sec, 30sec, 15 sec) x2 with same time recovery between, 5 min CD

Strength: 30,25,20,15,10,5 of each exercise

Overhead Stationary Lunge (reps on each leg) 45#

Bent Over Row 25# ea arm

Pushups

BOSU Deep Squat (flat side)

50m sprint on Row Machine

Great way to start the day! What did you do today to start your week off with a bang? If nothing yet....the day is still young. Do my workout if you have nothing planned!

Finding "You" Time

This picture is a few weeks ago at Lake Powell. I took time to chill back, look at the lake and cuddle with my dog. Not doing a thing!

I used to work crazy hours...up at 3:30 or 4:30 every morning to either get my workout in before I had to work or taking clients at insane times of the morning to fit their schedules. I was getting max 6 hours of sleep every night, working 12-14 hour days, and pushing myself in workouts in between. I was living on meal replacements (bars and drinks) during the middle of my day and running myself into the ground. I LOVE to help people get stronger and healthier, but while I was trying to help as many people as I could, at 26 years old my body was on empty!

My life has drastically changed in the last year or so from the long days in the gym to finding balance in my life. With the help of my family and my boyfriend, Marcus, I needed to make more time for me. I still LOVE my job as a personal trainer and don't want to trade that for the world, but I am lucky to have found balance in my life at such a young age. I am lucky to have realized how important work/life balance is for one's well-being.

Being on both sides of this issue, I am able to relate to people who think that they don't have time for exercise and health in their life. I know what it's like to feel like you have to be working all the time and making your business better and giving, giving, giving. I know the toll that takes on a body too.

I encourage you to sit back, reflect on your daily/weekly life. Think about family/friends time, personal time, work time, leisure time, sleep time, etc. Prioritize the things in your life and then adjust your schedule to fit those priorities. I can tell you that once you start to put yourself and the ones you love in front of your work, your work will actually improve too. The happier you are, the healthier you are, the more successful you'll be.

Today is a direct reflection on how my life has changed...

5:30am - woke up energized and ready to hit the gym to get people in shape

6-8:15am - loved my job training a few clients and showing them that they are stronger than they were yesterday.

8:15-9:45am - My own workout time:

Elliptical 10 min WU, DROM

x20,15,10,5 reps on each exercise

Pullups/Push Jerks/Tricep Pullover/Narrow Pushups/Back Extensions/Sprint 1 min

Run hilly route for 4 miles

Stretch

10-11:30am - Tea with a dear friend that I haven't seen for a year. Had the best time!

12-1:30pm- Finished my book "The Art of Racing in the Rain" while throwing the ball for my dog.

1:30-now - Been working on online training/marketing/updating websites/networking

Plans tonight...

- Watch an episode of "House" with Marcus (we love that show)

- Take Ziggy for a walk

- Dinner

- Indoor Soccer Game tonight!!!!

Life is about balance. I know that every day isn't going to be exactly balanced and that some days will be more fun than others, but you HAVE to take care of yourself before you can take care of anyone else!

Here's to YOU!

Indian Summer

It's been absolutely amazing weather here in western CO! We had a 1 foot or so initial snow fall a couple weeks ago, but since then it's been in the 50's and 60's!! I have been taking full advantage of the weather by trail running, mountain biking, hiking, and just being outside as much as possible.

The picture above was taken last weekend. It's looking down on the CO river from my hike up Storm King Mountain in South Canyon (just west of Glenwood Springs, CO). This hike isn't just any 'ol hike. First of all it's pretty steep for the first mile or so straight up one mountain, then you descend on the other side just to climb up to another ridge. The second climb that day was ICY!!! I was slippin and sliding all over the place, but made it to the top of the ridge where the reason for the climb lays. I said this isn't any 'ol climb, but not because of the hike itself, more because of the meaning of it. On July 6th, 1994 there was a bad fire in these hills. Coming at the fire from the west, the fire crew was putting their life at risk to save the ours (the residents of the valley). There was an unexpected shift in direction which changed the fire's route directly toward the firemen and women. This tragic day ended the loss of 14 fire fighters. Their memorials are at the top of this hike. If you ever are in western CO, I strongly suggest you take a couple hours to go on a good hike, see beautiful country, and remember the 14 brave firefighters from that day.

With that said, the things that I've been doing for exercise haven't exactly been on my workout schedule. There's a lot to be said for going out and enjoying yourself (while being active) even if it's not on your schedule. Soon enough the trails will be muddy or covered in snow and the trail runs, hikes, and mountain biking will be put on hold until the spring/summer. So, get out there, enjoy the rest of the nice weather because soon enough we'll be stuck inside!

Colorado is inspiring!!!

Being back in CO has been great so far. I've been able to hook up with old friends, pick up some of my past clients, hang out with family, and enjoy the amazing weather.

My last post showed a good snow fall - we actually ended up with about a foot or so. However in the last 3 days it's almost gone from the amazing 50-60 degree weather. We've been taking advantage of that and going for bike rides, long runs, and just being outside in amazing CO fall weather.

To update you with my workouts...

THU:

Official OFF DAY (ended up not being able to stay inside so I went for an easy 6 mile run)

FRI:

30 min hilly run/Elliptical 10 min

3 x 1 min each

BOSU Jacknife

Ball Side Bend

BOSU Sit ups

3-way Leg Throw

Woodchops

Alternating Superman

Plank

SAT:

Spin 45 min {10 min Warmup/ 30 min (15 sec, 30 sec, 45 sec, 1 min, 1 min, 45 sec, 30 sec, 15 sec) sprints with same time recover spin between x 3/ 5 min Cooldown}

21, 15, 9, 3 reps of each exercise

Push Jerk

Russian Lunges

Pushups

Run Stairs

Pullups

Windmill

SUN:

Ride 45 min easy

MON:

Run 5 miles steady state/ Hill Sprints with walk back recovery (1x1 min, 2x45 sec, 3x30 sec)

5x20 each

Deep Squat

2 Med. Ball Pushup

Lunges

Step Ups

Sit Ups

Mtn Bike Ride Fruita, CO for 3 hours (BEAUTIFUL...check out the moon rise picture above)

TUE:

Today was the first day of the Ski Conditioning Class I teach. It was a great class!!! Good group who worked hard. Skiing is a lot of legs and core, so that's what we did. These skiers are going to have some sore legs tomorrow.

I came home and walked the dogs for 40 min and spent 30 min stretching and rolling! Gotta take care of those muscles.

First snow fall

It's been snowing since last night and it's DUMPING!!! I don't know when the last time Silt, CO got this much snow in October...this is great!!!

If you're like me and like the snow, then it probably means you like to play in it. Winter sports are a great way to keep off the winter "hibernation" pounds and the winter holiday pounds. With that said, you can't forget to still do your routines. Just like summer activities, they are sport specific which means that some muscles get left out. It's important to keep up your strength routine and stretching routine as to not lose strength (even when that POW is calling your name). "POW" is epic powder for those of you not familiar with ski lingo ;). I have taught ski conditioning classes for several years and am starting another one this coming Tuesday at New Castle Family Fitness in New Castle, CO...if you're near come join us! If you're not close by, then let's get you going on a program through my online training (www.afitplace.com).

To catch you up on my own training...

Being close to sea level for the last year has made altitude training a bit harder than I ever remember. Living at mile high elevation most of my life, this has never been an issue for me. But the last 3 days that I've been home I've been suckin' wind a bit! :) It feels good though.

MONDAY:

Cardio:

Run

6 miles Steady State (slightly hilly route)

Resistance:

5x15

Pushups + Alt Row - 10# each

Lunges + Cross Over Head Raise - 20#

Step Ups (15 ea leg)

Thrusters - 55#

Ball Back Extensions

Elliptical Sprint level 10 x 1 min

Stretch

TUESDAY:

Cardio:

Elliptical

10 min WU, sprint/arms only/legs only/backwards/recover 1 min each x 4

Resistance:

30 min - How many rounds? = 6+ 6 Side Kick Punch

BOSU Jacknife

BOSU Superman

BOSU V-ups

Side Kick Punch

Torso Rotations - 20#

BOSU Power Jumps

Sprint 200m

Stretch

TODAY:

Cardio:

Elliptical

30 min steady state level 8

Walk Dogs

1.5 mile loop

Resistance:

10x10

Split Lunge (10 ea leg)

Med. Ball Pushup

Jump Squats

Single Leg BOSU Stand + Front and Lateral Arm Raise (10x10# ea way)

Skaters (10 ea leg)

Grip Med. Ball Hang Clean (10x20# ea arm)

Burpees

Stretch

Until tomorrow....get out and do something extra tonight...go for a walk/run/hike!

Staying Active on Vacation

Ok...so this time I am really back to blogging on a regular basis....

As most of you know, my summers consist of traveling for 4 months in a big red Peterbilt motorhome, living out of a suitcase, and never knowing what my surroundings are going to be. This makes keeping a regular exercise routine difficult. However, I am very lucky to have a big garage in the motorhome where I have my workout equipment easily accessible. Now, on most vacation your "home" gym doesn't travel with you. Don't let this be an excuse to be lazy though...

The last week and a half we we've been on traveling on vacation and I was still able to have some of my toughest workouts in a while. From Friday the 16th through Friday the 23rd, we were at Lake Powell living on a houseboat. When it would have been easy to lay around on the boat, eating goodies and relaxing, I chose to take advantage of the amazing sandstone dessert for beautiful runs and hikes along the cliff walls of Lake Powell. Marcus and I collected rocks and logs to use as weights for strength training, which resulted in a really tough workout.

After Powell, the plan was to jet to our winter housesitting abode in Silt, CO, but instead we took a couple detours to again take advantage of beautiful country. On Saturday we headed to Moab, UT to get some crazy slickrock riding in. We road the Moab Rim trail...this is nuts!!! The trail starts out gaining 1000 ft elevation in less than a mile. Needless to say I didn't "ride" it all up, but it was a sick ride!

After Moab, we diverted down to Telluride, CO with the intention of getting in more mountain bike riding. However, we woke up to snow covered streets...the first snow of the year in town! This place is amazing! We spent the morning walking around town and then hit the road north toward Silt.

Kind of drained and ready to sleep in a real bed, we wanted to get home...but we couldn't help but be motivated to ride again, but this time on the Book Cliffs near Palisade, CO. We did some research, talked to some locals and found the trail head. Again, a TOUGH climb in the beginning, but we made it and the top of the cliffs were epic riding that day.

So, moral of today's blog....you can ALWAYS find a place to be active, no matter where you're at. It usually ends up being a great break from the health club or gym too. Where there's a will there's a way. You won't regret being active! :)

Mondays...

Monday's have a bad rap because it's the beginning of the work week...the weekend is over. That's not a good way to look at it. Think of Monday's as a fresh start. They are the first day of the week where you can get in your routine. Start the week with a killer workout, great attitude and healthy grub to fuel your body.

That was my outlook today and I had one of the best days ever! Got up, made a smoothie, headed into Chico for a sweet mountain bike ride followed by a fun workout. Then I met up with Marcus at a coffee shop to get some work done. Then did chores...grocery shopping, laundry, cleaned my truck, cleaned the house. After all the work was done, it was time for some more fun. I had Marcus pull me for a ski ride behind our new 2010 MasterCraft. Sweet boat!!!! I haven't been skiing very well lately, but today I just had a different attitude and approach and it ended up working in my favor. I skied great today!!...and had a blast doing it!!!

Moral of my story...your day is what you make of it. So, instead of dreading the day when you get up, make the day the best it can be.

Monday 10/5/09

Workout:

*Mountain Bike Middle Trail

*21 - 15 - 9 of each exercise

Forward Lunges

Pushups

Step Ups

Assisted Handstand Pushups

Backward Lunges

Skaters

Nutrition:

8:00 - Protein shake (frozen berries, OJ, water, Muscle Milk protein)

10:30 - Banana and 1 hard boiled egg

1:00 - Salad (mixed greens, carrots, celery, cauliflower, red peppers, pecans, chicken sausage) topped with olive oil and basil

4:00 - Handful of almonds, pistachios, dried cranberries and cherries

6:00 - Pear and 1/2 of a balance bar (not the best choice)

7:30 - Dinner Plan - Turkey burger with mustard and tomato, steamed broccoli and cauliflower

Water - 100 oz

*The above picture is of 1-mile recreation area in Chico, CA. I usually start my rides/runs from here and take a dip in the "pool" too cool off when I'm done. Often times I do my weight training here in the park too.

Monday 9/28/09

Workout:

Road Ride in Chico - 1 mile to Keefer Loop (1:03:27)

My legs were pooped from that last two days of hard climbing so I took a flatter route.

Resistance Training In Park -

Walking Lunges - 5x15 each leg

Pushups - 5x15

Single Leg Squats - 5x15 each leg

Assisted Handstand Pushups - 5x15

High Knees - 5x15 each leg

It was gorgeous outside, so after my ride I decided to do a body weight workout in the park. You can still get a great workout without any equipment. Your body weight is plenty. I was sweating my butt off!!!

Food Intake:

Pre-workout - Banana and Apple

Post-workout - 3 egg omelette with chicken, tomatoes, avocado and shredded zucchini

Lunch - Almonds/Cashews/Cranberries and Pumpkin Spice Latte (oops...)

Snack - Peach

Dinner - 4 oz steak, green salad, steamed carrots, onions and sweet potatoes (only a few)

Overall a good day yesterday. The workout was awesome, the day was beautiful and for the most part my food intake was good. I wasn't prepared around lunch time (obviously) and that led to a poor decision with the latte.

Tuesday 9/29/09

Workout:

Mountain Bike Ride: Upper Park - Middle trail down and back

Fun single track ride with Marcus. There was a race here last weekend so the trail was tore up and made it much more challenging with lose dirt, lose rock, and new obstacles. Fun ride! Riding in Chico will make you a better rider. This stuff is hard!

After the ride I stretched well.

Nutrition:

7:00am - Banana

8:00am - Pre workout: Muscle Milk protein shake with frozen berries

WORKOUT

12:00pm - 3 eggs scrambled with chicken sausage, zucchini, mushrooms and topped with salsa and avodaco

1:30pm - Handful raw mixed nuts and 5 pieces of cubed cantaloupe

Today is going great so far except the hour or so between finishing my workout and eating eggs. We we were in town and I didn't plan accordingly to have something ready right after my ride.

Back on track...

*Picture to the left: Ziggy (my dog) hauling butt on one of our hikes in Northern Washington near Mount Baker. Pretty cool shot with her body blurred but it's focused on her head.

Okay, okay, okay...I really am back this time. Just when I thought my life was getting under control, we were on our trip north (British Columbia, Washington, Oregon) and I was busier than expected. Not to mention we were out of service area for a lot of the trip, so keeping you all posted was impossible. But...I'm back!

With a full week of travel, clinics, and more travel...I still managed to get rides, runs and workouts in. Unfortunately I wasn't diligent in recording them so I don't have anything specific to report to you all. But something I want to relay to you is that it's always good to ask where to go for a walk/ride/run when you're somewhere unfamiliar. Ask the host at the front desk of the hotel, go to an outdoors store and ask the clerk, or ask the locals. We found some really cool rides and I found a great park to go running, just by asking.

It was really hard to eat right though with living out of a van without a way to keep food fresh except a mini cooler with ice that melted FAST and a one-burner mini camp stove...but we did it. Going out to eat I just focused on lots of veggies and lean meat like I do when I am cooking on my own. You have to take into consideration the way that food is prepared in restaurants though...typically the meat is a bit fattier and the produce quality isn't as high. So, preparing meals yourself is best. We also hit up the grocery store frequently for meals. It's cheaper and it's better for you. The deli at Safeway is actually pretty decent.

We've been back for two days now and this is what I've done.

Saturday 9/26/09

Mtn Bike Upper Bidwell Park in Chico: North Rim to B-Trail to Middle Trail

It starts with a steady ROCKY climb up North Rim, B-Trail is technical switch backs downhill (I walked a lot of it), then home on Middle Trail is moderate ups and downs. It was a great ride!!! We did it in the heat of the day - about 96 degrees!!!

Sunday 9/27/09

Today I got up early and headed into Chico. I had a great morning Road Ride.

1-mile up Honey Run down Neal Road and back through Chico to 1 mile. A much needed deep stretch followed the ride!

Starting tomorrow (Monday), I will be back on track with scheduled workouts!! I can't wait!

Until tomorrow...

Life has been CRAZY the last several days. Since Friday (my last post), we spent the weekend down in Brentwood, CA for Marcus' pro water ski event. The tourny went well and Marcus skied phenomenal. Water skiers at his level are some of the most outstanding athletes I have ever seen. You have to see it to believe it and if you've never tried slalom skiing yourself, there's no explaining the difficulty of it.

After the tournament we headed back to Chico and were running around with our heads cut off trying to get our Face to Face Tour (www.facetofacetour.com) big rig unpacked and cleaned spick and span. On top of all of our "to do's" we had company from an hour after we got back from Brentwood until we left yesterday afternoon. We hired a friend to come get it yesterday and drive it back to San Antonio, TX. After unloading the truck, we had to load up our van to head north for 2 weeks. We are currently on the road to Abbotsford, BC for the final pro event (picture is of our new tour rig). Prelims are tomorrow and finals are on Saturday.

Needless to say, with all the hustle and bustle my "free time" was dedicated to working out at the expense of my blog postings.

My workouts for the last several days consisted of the following:

Saturday 9/12/09

*Row: 20 min WU

*15,12,9,6,3 reps each exercise

BOSU pushups jumps

Thrusters

Body Squats

Row Sprint 1min/45sec/30sec/15sec (in order between each round)

*Row 20 min

Sunday 9/13/09

Supposed to be my off day but it was BEAUTIFUL out and I had a friend to jog with around the lake at the tournament...so I couldn't pass it up. Thanks for the jog Sandi!

*Jog 30 min easy (about 3.5 miles)

Monday 9/14/09

Got up early with about 4 hours of sleep under my belt because we were supposed to do a photo shoot for HO Skis with our friend and world famous downhill skier, Glen Plake (known for his mohawk). But, we got up to UNUSUAL rainy weather and after much contemplation, the photo shoot was postponed until the afternoon so we could have good light. We all headed back to bed to try to get a little shut eye, but I couldn't fall back asleep. The plan was to go for a run, but I was feeling so groggy from lack of sleep, I could barely function. So...instead I spent the day cleaning out the rig. We headed to a different lake in Chico in the afternoon for the photo shoot and that's where I went for a jog just to get something in. I probably should have just taken the day off completely to let my body recover, but I just had to go move.

*Jog 30 min steady state

Tuesday 9/15/09

*Ride up Cohasset (hill climb) 1:45:12

*Stretch well in the park

*Cleaned/moved/packed/unpacked for 9 hours straight (ugh!!!)

Wednesday 9/16/09

Another crazy day trying to get everything ready to go for our road trip. Plans to leave by noon at the latest turned into actual departure time of 4:30. Isn't that how it always works though. Workout was put to the last, but I got it in and I pushed hard because I knew I was in a hurry to get done.

*Waterskied in the morning (9 passes). Tied my PB of 3 at 32mph. I felt strong. My 30mph passes felt easy as pie. Something must have clicked.

*Ran 2.5 miles hard...cut 2 minutes on my typical time on this route.

*Descending Reps 10-1 (60 reps total each exercise)

Pullups

Kettle Bell Swings

Pushups

Jacknives

Jump Squats

*Brief Stretch

So...moral of my last several days. It's been crazy busy!!! Lesson to you: You can always make room for a workout, no matter what your day is like. Just plan on it, set your mind to it, and start.

On the go...

The last 2 days have been ON THE GO!!! Yesterday I was planning on sleeping in a bit (since I had the chance) but instead was woken by none other than Walter, Marcus' saint bernard dog (picture to right). He is the cutest thing in the world, but his bark is SO loud.

It wasn't a bad thing though. I got up and got on with my productive day a bit earlier than expected.

Thursday 9/10/09

Workout:

Run easy 40 min - about 5.5 miles

20 min of Yoga and Stretching (feels SOOOOO good!)

Food Intake:

8am - Banana

9:30am - 1 egg + 1 egg white omelette with veggies, 1/2 avocado, salsa and 5 pcs of cantaloupe

11-3:30 - no real meals...just snacked on the following - 2 handfuls almonds, peach, frozen grapes, 2 pieces of turkey jerky

5:30pm - Chicken, peppers, water chestnuts, bamboo, broccoli, red onions, raisins

7:30pm - CHEAT MEAL (every Thursday night we go to the BEST frozen yogurt shop ever!!!) Jon and Bon's (small caffe latte with peanut butter cups on top)

Friday 9/11/09

Workout:

*Mountain Bike Middle Trail - 1:03:12 (semi technical single track...really rocky!!!)

*1x100

Situps

Jacknives

Torso Rotations

Crunches

*Stretch

Food Intake:

7:00am - Banana

8:30am - Asian Pear

11:00am - 2 eggs scrambled with broccoli, onions, chicken sausage, 1/2 avocado, salsa

12:30pm - Handful almonds, turkey jerky, peach, chicken with peppers

Comments:

Overall the last 2 days have been great for workouts, but my nutrition hasn't been exactly up to par. It's not been horrible. But I haven't been eating enough in the mornings. My workouts are in the mornings, so I should have quite a bit of calories post-workout to refuel and because post workout is when our bodies are most efficient at burning calories (therefore, we don't story food as fat).

I have been going non-stop both days and haven't planned properly for food. I haven't had stuff easily accessible to just grab. That's a BIG MISTAKE!!! So...lesson learned hopefully!

Morning Workouts and New Gear

Picture to Left:

Honey Run Covered Bridge. It's the only 3 level covered bridge in the US...and it's right here in Chico, CA. My ride today (Wednesday) goes right past this.

Yesterday (Tuesday) and today have been great days! I like to start each day with my workout first thing. Several reasons why...

1- I feel good the rest of the day

2- It's over and done with and the rest of my day can't get in the way of my workout

3- It helps me to make better decisions with my food intake the rest of the day

4- My metabolism is boosted first thing in the morning and my energy is up

Yesterday - 9/8/09

Workout

*Run 3 miles steady state

*Rounds in 20 minutes

(BW=Body Weight)

10xBW Pullups

15xBW Lunges each leg

10x95# Push Jerks

10x60# Standing Cable Row

10xBW Plyo Box Jumps

Got in 5 rounds + 10 Pullups

*Row Machine - 4 min WU, 10x30 sec sprints with 1 min active recovery between, 1 min CD

*Stretch and Yoga

Food Intake

6:45am - Handful of frozen grapes + banana

9:30am - 3 eggs scrambled with zucchini, squash, red onion and topped with 1/4 avocado and salsa

10:30am - 2 handfuls raw almonds

1:00pm - Salad (lettuce, tomato, carrots, cucs, onion, avocado, turkey burger) with lime and olive oil + 5 pieces of cantaloupe

4:00pm - Handful of Trailmix and 2 pieces of turkey jerky

7:00pm - Turkey Burger w/mustard, avocado, tomato (no bun), brussel sprouts, salad (lettuce, carrots, tomato, red pepper)

TOTAL WATER INTAKE: 115 oz

Today - Wednesday 9/9/09

Workout

*1:55:36 - Road Ride in Chico 1 mile rec area - up Honey Run - Neal Road - back to 1 mile rec area

*20-2 (even numbers only - descending reps)

Leg Throws

Crunches

Torso Rotations

Side Kick Punch

+ Plank for 2.5 minutes at the end

Food Intake

7:30am - Banana

*Workout

10:30am - Apple, Blueberries, Strawberries, Chicken Breast

11:00am - Vanilla Latte (oops...but I guess if I'm going to have it, after a hard ride is a good time to indulge)

2:30pm - Handful of Almonds

3:00pm - Left overs: Steak, Zucchini, Carrot stirfry + Turkey Burger with avocado, tomato and mustard

.... The rest of the day is to be determined...plan for dinner is a grilled chicken salad

Comments:

The past two days have been great workouts. You'll notice that Monday was a long ride day, Tuesday was a more intense, short burst, interval workout, and today was another long ride day. Both of the long rides have been hard hill climbs so my legs are smokin tired and sore right now...which means....tomorrow is a LIGHT day. Notice that I am alternating high intensity with sustained intensity days. Because I got my new bike I am probably pushing a bit more on the bike this week than usual, but that's the price you pay when you get new toys!!! :)

Back in the Game

It's been awhile since I've blogged...sorry!  Sometimes life just takes over and it seems like time whips by.  I can't believe it's already September.  Anyways, I am back in the game and ready to share my days with you for you to see "the life of a personal trainer".  My goal of this is for you to see that I practice what I preach and to comment on the mistakes I make for you to learn from.  I hope to give you info on health and fitness and answer questions you may have.

Update from yesterday...Monday 9/7/09

Workout:

First real ride on my NEW ROAD BIKE (picture above)!!!  Last Thursday I got a great deal on a Giant TCR Advanced 2 road bike.  I've been riding on a 12-15 year old bike, so moving to one that weights 18lbs with all the gear on was a whole new world!  I am really wanting to get into racing, so I figured if I dive into the purchase, it will motivate me even more.

In Chico, CA, I rode from 1-mile rec area up to Cohasset (continuous uphill 2000+ ft elev gain) back down and around Keefer Loop and back to 1-mile rec area.  It was a good 1:45 ride!  Being a gorgeous morning in Chico, I finished my workout in the park....

8x through:

20 Pushups

15 Steps ups (ea leg)

15 Handstand Pushups

20 Body Squat

Nutrition went as follows:

7:20am - Handful of Trail Mix (pistachios, walnuts, dried cranberries and cherries) + banana + fish oil capsules

*RIDE AND WORKOUT

11:00am- Peach

12:00- 2 eggs scrambled with chicken sausage, zucchini, squash and topped with 1/2 avocado and salsa

1:00pm- Handful of almonds and walnuts

*WATER SKI 1 SET

3:30pm- apple

*WATER SKI 1 SET

7:00pm- Handful of Trail Mix (pistachios, walnuts, dried cranberries and cherries)

8:00pm- Pluto's Side Salad (spinach, figs, carrots, cucs, tomatoes, broccoli, red pepper, turkey) topped with balsalmic vinagrette

--Total Water for the day = 108 oz.

Comments: 

Not a bad day considering it was Labor Day with lots of people out at the lake.  I had too many nuts throughout the day, and should have been better prepared in town after my ride for protein immediate afterwards.  We went out for dinner and made a great choice with a salad and turkey.  After dinner everyone went out to dessert to Chico's infamous Jon and Bon's frozen yogurt shop and I said NO!  It was hard since it's my FAVORITE, but you always feel WAY better when you make healthy decisions! 

Week in the Life of Jenny: Day 6 and 7

This weekend was great.  The first REALLY hot days in Chico so far.  98 degrees yesterday and up to 100 degrees today.  Knowing it was going to be scorching hot, I got up early on Saturday to get a mountain bike ride in before the heat came.  My plan was to head home after the ride and do a core workout at home, but it was so nice the park with the fresh morning air, that I spontaneously switched my plan to a core workout in the park.  After a great start to the weekend, I headed to the farmer's market and picked up some delicious produce and supported the local farmers.  Household chores followed the market and the rest of the afternoon/evening we spent at the lake.

Saturday: 5/16/09

Sleep: 7.5 hours

Mtn Bike Ride: 1 hr 10 min

Middle Trail in Bidwell Park.  Same as Monday, I went down the "scary" hill (it's steep with a lot of loose rock) but this time without hesitation.

Core Workout: 2x30

Crunches

Jacknife

Side Reach

Sit Ups

Leg Throw + Reverse Crunch

Waterski: 6 passes

Felt REALLY tired.  I need to give my legs a day of rest!!!

Nutrition:

- Pre Workout: Banana and almond muffin

- Post Workout: 3 eggs scramble (broccoli, squash, tomato, onions, mushrooms), apple

- Snack: Orange and 1 handful almonds

- Lunch: Kiwi, green salad (lettuce, carrots, celery, tomato, mushrooms, chicken)

- Snack: Strawberries

- Dinner: Chicken Salad, 10 blue corn chips and guacamole

- Water=85 oz...not enough!!

Sunday: 5/17/09

Today was a relaxing, fun day at the lake.  We got up and I fixed us a tasty breakfast and then we were off the lake for a day of skiing, sunshine, friends, and lots of laughs!  A perfect Sunday!!!

Exercise: OFF DAY

Waterski: 2 sets (6 passes and 8 passes)

  Today was a break through ski day for me.  I felt REALLY strong behind the boat, I was running back to back passes, I was feeling the "athletic" position Marcus keeps telling me about.  For those of you who don't waterski...it's a whole different world from any other sport.  I have played almost all sports and the load from the boat, the continuous progressive, dynamic, ever-changing body position is nothing like anything else.  

  It was the most fun I have had skiing since I started a little over a year ago!

Stretch: After each ski set 

(focus on back and hamstrings)

Nutrition:

- Breakfast: 2 egg omelette (zucchini, broccoli, onions, mushrooms) with avocado, 4 strawberries, 1 almond nut muffin

- Snack: Apple

- Lunch: 4 oz grilled steak, green salad with olive oil

- Dinner: Jamba Juice Fruit Smoothie (mango, orange juice, pineapple juice, whey protein)...no sugar added...real fruit - so HOT we couldn't have "real" food

- Snack: 5 strawberries with almond butter, 2 pieces beef jerky

- water = 120 oz

I hope that you all have learned something from me this week.  Learned that I love and active healthy life...I preach it, but I also follow it.  I also allow myself a little "cheat" so that I don't binge.  I pay attention to how my body feels and I adjust accordingly.  Sometimes life doesn't match our planned workouts but it's no excuse to drop it completely - something is better than nothing.

Week in the Life of Jenny: Day 5

Friday: 5/15/09

It's Friday!!!  Started the day with an amazing run with Ziggy (best running buddy ever) on the south rim of Bidwell Park.  The trail is a HILLY route (felt it in my hamstrings and glutes!)  Came home and did a quick but intense workout in my garage gym.  Awesome start to a great day!

Spent the rest of the morning working on the tour, running errands, and buying tickets to the Michael Franti concert...check him out!  Spent the afternoon and evening at the lake.  Should have been doing work, but with a 93 degree day....the lake seemed like a better idea!

By the way, the pictures above isn't staged.  She really was on the couch with my running shoe.  I told you she is the best running buddy ever...she's ready to go even if I'm not! ;)

*Sleep: 9 hours

*8:30 am Run

Ran "Green Gate" - South Rim Trail to Guardian Trail in Chico, CA

30 minutes out, 26 minutes back. (negative split)

*Workout

5 x 15

BOSU Pushups

KB Swings

Lunge + Shoulder Press

Bent Over Row

Alternating Superman

*Stretch: 15 min (focus on hamstrings and glutes)

*Nutrition

- Pre run: Banana

- Between run and workout: Almond Flour Muffin (homemade: almond flour, egg, banana, cinnamon)

- Post Workout: Omelette (2 eggs, 1/2 turkey sausage, red peppers, mushrooms, broccoli), 3 strawberries.

- Snack: Apple and 2 pieces of watermelon

- Dinner: Turkey burger (no bun) with tomato.  Steamed asparagus, carrots then sauted with onions.

- Handful of almonds

- Water Intake = 95 oz.

It's the weekend!!!!

Week in the Life of Jenny: Day 4

Last night my sleep was all "whacked" out.  I fell asleep at 11:30 and then woke up at 2, then 3, then 4 (was up to say goodbye to Marcus who left for FL), then 6, then finally got up at 8.  Needless to say, I was a bit tired today.

But, the day was still great!  Sunny and 86 degrees today here in Chico!!!  Trained some people on how to be healthier and get stronger, worked with online training, scheduled a few more clinics for our Face to Face Tour, cleaned bikes, cleaned house, went to the Thursday Night Farmer's Market with the girls, and played with my puppy.  The best part of the day was the hike I took with Ziggy though.

*Sleep: Inconsistent 7 hours

*12:30 Hike: Hike 1 hr. 20 min with Ziggy in Upper Bidwell Park

Legs and body were feeling pretty drained so a nice hike today was just what the doctor ordered.

*Nutrition:

- Breakfast: 2 Boiled Eggs, Fruit Salad (apples, oranges, strawberries, kiwi, banana)

- Snack: 1 handful almonds and 8 dried apricots 

- Lunch: Baked Chicken Salad (lettuce, carrots, avocado, green bell pepper, mushrooms) topped with Annie's Goddess Dressing

- Snack: 3 celery sticks with hummus (not Paleo...but good! :)

- Dinner: Stir Fry (Turkey Sausage, broccoli, mushrooms, red bell pepper)

- Snack: 1 tbsp of sunflower seeds, 4 dried apricots

Good day today. It's sort of nice to have the house to myself this evening.  But I am thinking of Marcus at the Master's Last Chance Qualifier!

Off to bed....it's Friday tomorrow!!!!

A Week in the LIfe of Jenny: Day 3

Another great day in Chico!  Forgot to turn the alarm on so I got up about 20 minutes late....but still started the day with a good workout (just cut 15 minutes short).  That kept me going all day with training, online training, Face to Face Tour scheduling, water skiing, cleaning, and hosting a jewelry party...

*Sleep: 8 hours

*7 am Spin Workout: 10 minute warmup, 20 min (sprint, standing sprint, stand, jumps, heavy) 30 seconds each with 1 minute and 30 seconds active recovery between.

*Core and Plyos:  3x30 each (1=10:20, 2=9:19, 3=9:19)

Ball Pike

Box Jumps

Ball Crunches

Skaters

Side Kick Punch

Split Lunges

Ball Pass V-up

BOSU Tuck Jumps

Superman

Mountain Climbers

*Water Ski: 1 set (6 passes).  Had a PB, running 4 of my 6 passes.  It was so much fun!!!  I love skiing!!!

*Nutrition:

-Post Workout: banana, almonds/raisins/walnuts/unsweetened coconut trail mix

-BF: 2 eggs scrambled with sauted broccoli, cauliflower, squash, carrots, onion

-AM Snack: Turkey jerky

-Lunch: Baked Chicken Salad (lettuce, tomatoes, carrots, cucumbers, avocado) topped with balsamic vinegar

-Dinner: Chicken Salad (lettuce, chicken, sliced almonds, carrots), fruit salad (apples, oranges, bananas, kiwi, strawberries)

-Snacks: Silpada Jewelry Party - 1 piece of Dove dark chocolate, 5 dessert mints, 8 cherries

*Comments:

Good day today considering it start "rushed" due to waking up a bit late.  I want you to take note on my day today....even though my planned workout was cut short, I still did as much as I could.  I actually probably worked a bit harder since I knew I was late and needed to get done faster.  Remember, something is ALWAYS better than nothing!

Week in the Life of Jenny: Day 2

Tuesday 5/12/09: Day 2

A great day!  Busy as heck with training clients, online training, Face to Face Tour set up, errands, dentist appointments, playing with Ziggy, and more.  I wouldn't make it through these non-stop days without an energetic workout to start the day on the right foot.

*Sleep: 8.5 hours

*Trail Run in Bidwell Park: 52 min

Home to 1 mile, through lower park, and back home.

    7 miles (Moderate pace with 8x20 seconds pick-ups with active recovery between)

Felt really good.  Legs felt strong.  Lungs felt strong.  It was a beautiful morning, fresh air and lots of active people and dogs in the park to share it all with.

*Resistance Workout: 20 min

Step Ups 3x20x45 ea

BOSU Pushup Jumps 3x20xBW

Front/Back Lunges 3x20x20 ea

Push Press 3x20x45

Overhead Squat 3x20x15

Tricep Dips 3x20xBW

BOSU Over the Top 3x20xBW ea way

*Stretch: 10 min

*Daily Intake:

- Post Workout: Orange

- BF: 2 eggs and veggie scramble (squash, broccoli, bell peppers, onion) with avocado and tomato on top, 6 blackberries, 2 strawberries

- AM Snack: 1/2 handful of almonds, 1/4 cup dried cranberries

- Lunch: Salad (lettuce, tomato, carrots, cucumber, sunflower seeds) with baked chicken on top with lemon juice for dressing

- PM Snack: Banana, 1/2 handful of almonds, 1 piece of turkey jerky

- Dinner: Turkey sausage/chicken/veggie stir fry (broccoli, cauliflower, squash, carrots, red onions) and 1/2 baked sweet potato

Water Intake = 100 oz.

*Comments: Great day!  Thoroughly enjoyed my run and workout this morning.  Notice that my fruit was surrounding my active times of the day (post workout with breakfast and then a banana after running with clients in the mid afternoon).  That's when our bodies can use this sugar most efficiently.  Time for a good night's sleep tonight!

Week in the Life of Jenny

For my clients, potential, clients and just those who are curious.....This week I am going to track my workouts and food intake so you can see how I live and see that I practice what I preach.  It will also maybe give you a few new ideas for meals.  Would love to see your comments and feedback!

Day 1:  Monday 5/11/09

Sleep: 8.5 hours

    Finally feel rested!!!

*9:30 am workout* 1:10 riding + 20 min core and stretching

    Mountain Bike Middle Trail in upper Bidwell Park in Chico, CA.  Great ride with my boyfriend, Marcus Brown.  BEAUTIFUL morning!!!  Semi technical ride...lots of loose rock!  I conquered a downhill I've been afraid of for the last year!!!

    Core Workout:

Crunches  1x50

Side Reaches 1x50

Reverse Crunches 1x50

Plank Hip Rotations 1x50

Sit Ups 1x50

Plank 1x1min

Stretch

    

*Daily Intake*

- Pre workout meal: Banana and handful of raw almonds

- Post workout meal: 2 eggs scrambled with sauted veggies (carrots, squash, broccoli, onion, mushrooms) topped with 1/4 avocado, 1/2 small tomato.  6 blackberries, 3 strawberries, 1/2 cup sweet potatoes.

- Snack: Raw almonds, dried cranberries, unsweetened coconut, walnuts

- Snack: 1 piece turkey jerky, 1 apple

- Dinner: Baked chicken breast, brussell sprouts, green salad with mixed veggies topped with olive oil and lemon juice.

- Total Water intake = 120 oz

Comments: Slept in until 8:30 and then worked out so I didn't eat breakfast until late, therefore I was off with the rest of my day (hence no real lunch)...DON'T DO THIS!!!

It's go time!!!

After a month of preparation, I am about to launch a new website for my online training.  On Monday, April 13th, 2009 check out www.afitplace.com.  It is new and improved!!!

It's time to get in summer shape!  Tank tops, bikinis, shorts...you ready to bare it?  Hikes, runs, rides...you ready to rock it?  Make this year your most active and healthy summer in years. Let me guide you, motivate you, coach you, and support you in reaching your success!

It's go time!!!

Race training...what is that?

Ok, so here's the senario....
The last few months I have been traveling alot, the weather has been RAINY, my knee has been bothering me, and I've been stuck on the spin bike for my cardio training. On top of that inconsistency I have also started a new way of eating - the Paleo Diet. I will talk more about this later, but basically I am eating like the "cavemen" did. No grains, no dairy, no processed foods...but I cook my meat! So needeless to say, I am out of my routine a bit.
However, last Monday (1 week ago today) I made a 5-day-prior decision to run a 1/2 Marathon. It sounded like fun! Up to this point I had only been running max of 6 miles at a time all winter with some intermittent long road bike rides. This same day I thought I better see if I have it in me, so I took off on a 10-miler with my yellow lab, Ziggy. On yet another rainy day, I managed to pull the 10-miles out and actually felt pretty good afterwards. I took it fairly easy on the legs the rest of the week so they would be recovered for Saturday's race.
I woke up Saturday morning about 7am, ate two boiled eggs and a banana and rolled my muscles out a bit. At 8:30 I took off for a warm up jog to the starting line (about 1 mile from my front doorstep). As I was doing my pre-run warmup, it hit me that it had been 2 years since my last 1/2 marathon...uh oh!
At 9am on Satuday March 7th, 2009, the start gun when off and the 500+ Bidwell Classic Half Marathoners took off for 13.1 miles in what was finally a beautiful sunny day in Chico, CA. The route is 2 times around beautiful Bidwell Park. My legs felt pretty good, but I could definitely tell my body is still adjusting to my new way of eating. The first lap of the race I kept my own pace and my legs were in their rhythm. The second lap I knew I could pick it up a bit. Not exactly sure of my placement, I knew that I had to start chipping people away. So, I would pick the girl with the "bouncy pony tail"...gone, the guy in the blue shirt...gone, the girl with the hydration pack...gone. Then, finally rounding the last corner I knew I was on the homestretch and just went for it. I saw the "mile 13" marker and full out sprinted in. My knee hurt, my IT bands were on fire, and I knew my feet had big blisters...it was time to be done! Crossing the finish line at 1:29:05 I was astonished - I PR'd (personal record)!!! I also finished first in my age group and 4th overall.
Now, I don't recommend running a race in the state I was in...especially not having trained for it!!! But, I defnitely encourage you all to find something you're passionate about fitness wise and make it a competition for yourself. It makes it more fun and gives you more of a reason to be disciplined in the gym, on the trail, and in the kitchen. This race showed me that our bodies can do more than we think they can. It's a mental battle - you can do it if you put your mind to it!


-The start of the Bidwell Classic Half Marathon: Jenny trying to weave in and out of the crowd to get her spot.

- Jenny crossing the finish line at 13.1 miles 1:29:05 official time.

-Jenny post race with boyfriend, Marcus, and running partner, Ziggy

-Jenny up on podium accepting award for 1st in age group.

Importance of Logging

  

Logging....I know it can be a pain in the butt.  I know it takes time.  I know it's hard to remember what you did/ate that day....but, logging your nutrition and exercise is KEY to success.  Of all of my clients (in-person and online) those who log have the best results!

   If you're an online training client of mine you have a way to log this info and send it to me via TrainerForce.  First of all, it's important for me to see this so I know how to coach you and how to progress your workouts.  But it's not just for me....Looking back at your own logs provides for personal motivation, accountability, and goal setting.  For example if you've been training for 3 weeks and aren't seeing appearance changes yet (which is hard to see just 3 weeks into a routine), you can look back at logs and see that you've gone up 20 lbs. in squats or you are able to run for 10 minutes longer than you did the first week.  Writing down your food makes you think before you start shoveling stuff in.  When you see on paper what you're putting in your body, it will help you to make better choices.  Lastly,  when you reflect back on your logs and see the progress you've made...you will have numbers to go by to make your goals.  You will be able to make realistic and measurable goals.  Rather than just saying "I want to get stronger."...you can say "I want to be able to do 20 pushups a month from now."....or "In 2 weeks I wan to have soda out of my diet."

  So, yes even though it can be a pain to do, logging is more than worth it for you fitness success!

Community is Key

So...you've been exercising diligently (or at least trying really hard).  You've been getting stronger.  You've been feeling better.  Or...maybe you're falling in a bit of a slump.  It's hard to get out of that warm bed to hit the workout.  You need a "workout buddy".  Now you can share all of your successes, discouragements, and comment with others who are doing the same.  A Fit Place online training, is helping a lot of people to be healthier than they were the day before.  But because you're doing it without the physical presence of your trainer and possibly no workout partners, this blog is a way to start making those personal connections with others who are working their butts off every day (just like you) to be fitter.  

It's time to share your stories....start blogging today!!!  Make A Fit Place a community.

Have a happy, healthy day!

Jenny