Musings of a 40-Something Fitness Instructor: Ah-Choooo-Uh Oh!

The first time it happens it's a little horrifying. You're walking along...maybe it's allergy season, or
you have a cold. Then it happens--the sneeze pee.

With any luck, you're wearing black pants (or more likely, black yoga pants). You're like, "What in the hell just happened?"

I'll be honest. I thought I was immune. I thought only women who had had babies dealt with the sneeze pee. Not so. It's something many women of a certain age deal with (I've talked to a few childless friends in their 30's who have already experienced this phenomenon).

I don't think there's a cure. It's not like those muscles are out of shape--I'm a Pilates instructor for goodness sake. I know all about my sit bones and my pelvic floor.  I do my Kegels!

And it's not just sneezing! There's the coughing fit pee, jump roping pee, jump squat pee...

My husband and I decided to check out the local trampoline place one date night. (Yes, we were the oldest people there--other than the parents sitting in the waiting area).  I thought, "It's a trampoline--nice, soft landing--no problem." Problem. Ladies, if you are going to go jump on a trampoline or add a little jump roping to your workout, WEAR A PANTY LINER OR PAD!

Some other tools of the trade:

Cross your legs when you sneeze or cough. Yes, even if you're walking down the sidewalk, stop and cross your legs. You may look a little funny (other women will nod and relate, standing by you in solidarity), but not as funny as the wet spot on your pants.

Always pee before jumping (or running, or bouncing of any kind). It's not a guarantee, but it will help.

I keep looking at the ads, but I haven't taken the plunge yet (I plan to), but buy some of those period panties or the undies for "women who tinkle". Seriously, let's just do it. Order them right now.

And when it happens, just realize you're not alone so don't be too embarrassed.

Musings of a 40-Something Fitness Instructor: Weighing In

I like to think that I'm a strong, confident woman. Mentally, I know I am. And I'm proud of my

fitness and activity level. And I truly do think that self-love is so important. Be proud of you for whatever you do best.

But deep down, I'm still obsessed with my weight and that damn scale. I've had body image problems since junior high (because, man, junior high kids can be mean). I also work in the fitness industry, so I do feel there is pressure to look the part (and I'm a 40-something fitness instructor, not a 20-something one). If people are paying me money to get them fit--I need to look the part. 

I've been a personal trainer since my late 20's. Back then I worked with many women in their 40's, and they would tell me how hard it is to keep the weight off now that they are in their 40's. I'd keep telling them it's just a matter of calories in versus calories out! Just keep at it! I'd now kind of like to punch that trainer in the face. 

The fact is, it does get much harder in your 40's (even in your mid 30's). Your hormones are doing wacky things now. Your testosterone and estrogen levels are going down--along with your metabolism. The effort to keep the weight off is much greater. The fact is you really have to change the way you eat and exercise. I eat better and exercise more than I ever did in my 20's, and keeping weight off is a constant struggle. I've pretty much had to break-up with bread and pasta unless I'm doing endurance training (i.e. long distance running). Keeping carbs low is what works for me. It may be something different for you. We're all different, and our bodies all respond to different things.

When it comes to checking weight, men and women could not be more different. My husband (Mark) and I belong to a health incentive program through his company. You get prizes for tracking your exercise, weight, measurements, etc.

One night after dinner, my husband gets on the scale.

"What are you doing?" I ask.

“ I just want to get my weight so I can get my points for this month.”

“But, it’s evening and we just had dinner!”

“So.”

I’m flabbergasted. 

There are strict requirements when I weigh-in:

• Yesterday had to be a good day food and exercise-wise.
• It must be first thing in the morning before I've eaten any food,  and after I have…errr….taken care of business. My body needs to be as empty as possible.
• I must be as close to naked as possible. This includes hair ties, headbands, and my FitBit.
• If at all possible, I weigh on a morning where all of the above are true, plus I’ve done some fasting cardio.

The only exception to this rule is if I’m weighing in at the very start of a weight-loss challenge or something. Then I need to see some results to stay motivated. So, my initial weigh-in can be at night after a big meal (but it’s still going to depress me).

Recently, after Mark and I spent a week and a half eating and drinking our way through San Francisco and wine country, we both got on the scale. We realized we had put on a decent amount of weight. I talked him into going low carb with me for a month or so until we were back to where we wanted to be. He reluctantly agreed--the man lives on bread and pasta. 

We did our weigh-in at night--after eating (that's how it's done)! After three days of both of us behaving very well, we got back on the scale. He was down eight pounds. I was down one. It's been about a month now. I'm still down just the one--he's back at his goal weight. 

Sometimes men really tick me off. 

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Some big changes for The Fit Life, LLC

Some big changes are being unveiled at The Fit Life, LLC this week!

First, is a new website. I no longer have the website that looks like it was put together in the early 90's by someone who has had one web design class (ummm...like I have...back in the early 90s). It's simple, but clean. And I believe all the information you need is there. The payment page is still in progress, but will be up-to-date very soon. I may continue to expand on it, but for now, it covers what I need. Please, check it out. (Let me know if you see any spelling or grammatical boo boos. I've been staring at it for too long). 

If you've ever wondered why I do what I do...what got me there, read the "About" page.

Some other changes...

Dog Fit!

You'll notice that Dog Fit! is no longer on my site. While I do still have a handful of doggy clients, I will no longer be promoting Dog Fit! as part of my business. I love my little canine clients, but between the hours I'm putting in at the Rec. Center, my personal training clients, and a host of other things (cost of gas), I just can't take on anymore canine clients at this time. 

And to be quite honest, with this career, my entire day is physical. By Friday, I'm simply physically exhausted. And since my hobbies are also very physical, it's starting to lead to injuries. So I need to watch how much more physical stuff I take on (for awhile, I was putting in about 8 miles a day of running/walking with canine clients. It was just too much). 

DoTerra Essential Oils

As a fitness professional, I have been approached by pretty much every supplement company out there to sell supplements: Advocare, Body by Vi, Beachbody, Amway, etc. And I have held strong to my conviction that I do not want to sell supplements. I just think if you want a nutritious shake, you should throw some organic fruits and vegetables in the blender...maybe a pure hemp protein without additives. If it has ingredients I don't recognize, I don't want it in my body. Plus, many contain sucralose (Splenda) which makes me violently ill. I just don't trust it. Others contain dairy--which I try to keep to a minimum in my life. Otherwise, talk to your doctor/nutritionist/hormone specialist about what you might need. 

Essential oils, on the other hand, are something I use on a daily basis to live a more natural life--free from harmful chemicals. I use them in making beauty products, cleaning products, for health and wellness. So I believe being a DoTerra rep. is a good fit for me. 

You will see, if you go to my DoTerra page, they do sell some supplements/vitamins/etc. And while you are certainly more than welcome to purchase them from my site, I won't be specializing in those things. I will focus my education on the oils (and that's what I will most likely have samples of if you wish to try them). 

What I Will and Won't Do as a DoTerra Rep

I will openly admit, I'm not a good salesperson. I hate high pressure sales tactics being used on me. They cause me to walk away and never come back. And I'll admit, when a friends post are constantly about selling products, programs, etc., I tend to hide them. So here's what you can expect from me with the essential oils.

I will not:

• Have parties where I ask you to come over and check out my products (and then you feel obligated to buy them).
• Constantly post stuff on The Fit Life, LLC page about buying my products
• Try to talk you into selling oils

I will:

• Continue to post recipes and wellness tips using essential oils (I do this already)
• Provide you with a sample of something (if I have it on hand) if you are interested in trying it.
• Let you know if there is a sale or something (but just through one short post). 
• Be happy to research oils if there's something you want to know about one of them. 
• Make time to meet with you if you would like to discuss or try something.

There's a lot to learn with the oils (even a certification course if I decide to take it), so I may have to do some research before answering your questions.

Of course, I hope this brings in a little extra income (who doesn't want extra income?), but the income is not worth becoming an obnoxious salesperson. 

So that's it for now. Please check out the new site. Let me know what you think of it!

So I went for a run...

I was angry, so I went for a run. And things got better.
I was confused, so I went for a run. And things got better.
I was exhausted, so I went for a run. And things got better.
I was lost, unsure, empty, afraid. Certain that whatever was left of my sanity had snapped, had come untethered and floated away, to a place so high and remote that I would never see it again, and that even if I did, I wouldn't recognize it.
So I went for a run. And things got better.
I felt like things could not possibly get worse, so I went for a run. And things got better.
(Another time, I felt like things could not get much better. I went for a run. Things got much better.)
After enough miles, over enough runs and enough years, I realized: No matter what, no matter when, or where, or why, I can find my shoes and go for a run and things will get better.
And that realization? Just knowing that?
It made things better.

Mark Remy, Runners World



I woke up feeling out of sorts today. I thought, "I need to go for a run."
My heart was sad about the loss of a friend/client yesterday.
My body was tired from a few fitful night's of sleep...and disturbing dreams.
And my brain was reeling with the things that always plague it...I need more business to keep this career going. I need to contribute more financially to my family. Maybe I should go back to a full-time desk job. Maybe I'm not working to my potential?

"I really need to go for a run," I thought.

I was up before daylight to work with clients. When I returned home I thought, "I'm not myself. I really need
a release. I need to run."

But it's raining...and if I don't run, I have a few hours to sit with a cup of coffee...relax.

"No. You need this. You don't have to run hard or far, but you need to run."

So I put my running clothes on. I looked at the couch and the cozy blanket that called my name.

"Just get to the trail," I told myself. "Put yourself in the woods. At least do that much."

So I did. I ran the half mile to the woods. And then I kept going.

As I ran I grieved the loss of my friend. I thought about how unfair it was that her life was so short. She was only a few years older than me.

I thought about my business, and what I could do to make it better.

I ran harder. I shed my layers so I could feel the cool morning air hitting my skin. No Garmin, no music--not even a water bottle. Just me in the woods. I smiled at the few others on the trail. Even though they were strangers, I knew they were kindred spirits.

After I had run a few miles, I started thinking about what an amazing woman my friend was. No matter what horrible things happened in her life, she was filled with positive energy. And, oh my gosh, was she a fighter. And because of a transplant a few years back, she was able to meet and spend time with all of her grandchildren. She was an awesome mom who loved her kids so much. She knew that her life might be cut short, but she didn't let that stop her from living.

Then as I continued to run, the tears stopped.  I thought about what a lucky person I am. I'm 43 years old, and I have no health problems. I'm out here running. Sure, I've had some injuries this year, but both times I was back on that trail within a month. Running the runs she will never get to do.

I have a loving husband who supports me so much. Because of him, I've been able to choose this career. I have the choice to keep trying to make it work (or not, if that's my choice). And I live in a beautiful house that's a half mile from this trail. This trail that makes living in a town...in a state--where I don't feel like I quite belong--home.

As I made it to my favorite part of the trail by the stream, I stopped thinking so much. I noticed how beautiful it was outside--the colorful leaves, the sound of the water in the stream, the fog--even the mud puddles. I kept running, feeling my spirit lift--knowing this was my higher power. My medicine.

When I left the woods, I allowed myself to walk the half mile home. Spent. Purged. But refreshed.

I woke up this morning feeling not like myself, so I went for a run.

It didn't bring back my friend. It didn't solve my problems. But it made me look at the world in a new light--at least until the next run.

Updated: Mud, Sweat, Obstacles and Beer: A review of "Mud" Runs

Updated for the 2014 season! I will continue to update this blog as we continue to do the races. Updates are in red. 

Obstacle races full of mud (with a free beer at the finish) are all the rage these days. And I have to admit, the spouse and I are addicts. We love the muddy obstacle races. It takes the boredom out of plain ol' pavement runs and adds the extra elements of navigating hilly trails--and of course, there's the mud. Who doesn't like to get a little dirty?? (Okay, a lot of people...but we do)!

Below is a review of the mud/obstacle races we've done. I've included the venue for each one (knowing that the same race in a different venue could be an entirely different adventure). I invite you to add reviews of any other races you've done in the comments. I will continue to add reviews as I run more races.

My hope is that people considering a mud race (or a new mud race) will check out this blog to help make their decision. (If you disagree with my review, feel free to add your two cents.)

I will list the races in no particular order, other than the longer ones are at the end. At the end, I have posted what I consider to be good mud race etiquette and training tips. Feel free to add your own in the comments.

Muddy Buddy (Chicago, IL and Richmond, VA)

(I haven't done a Muddy Buddy in several years, so it may have changed a bit. If you've done one recently, please feel free to comment.)
The Muddy Buddy was my first exposure to the mud race. It was love at first sight! I've done the event twice in Richmond and twice in Chicago. I've competed in both the women's wave and the coed wave. The Muddy Buddy combines mountain biking, trail running and obstacles. The courses tend to be about 7 miles long. One teammate starts on foot, the other on bike. Both go about a mile (until you come to the first obstacle). The bike person leaves the bike, does the obstacle, and then starts out on foot for the next mile. The runner does the obstacle, picks up the bike and rides the next mile. You continue in this fashion until you both arrive at the final mud pit. You "swim" through the pit together and finish the race as a team.

Pros: Both the Richmond and Chicago venues are great--plenty of hilly trails, mud and water. The obstacles are fun. While it helps if you and your partner have similar fitness levels, you don't have to be the same pace--and it still works out. Both places had camping. One was held at a park with a campground. The other they allowed camping in a big field.

Cons: Cons were few...Some of the trails are single track which is fun for running/riding; however, you end up with bottlenecks because some folks are walking up the hills while bikes are trying to get through.The course can get really congested. Second (and honestly, I'm not sure how they could do this any differently), they break the race off into different waves: female/female, male/male, and coed. And within those waves, they separate you by age. So if you go with a group of friends, you could all be running at different times.


Warrior Dash (Logan, OH/Carrollton, OH/Butler, OH)

You can count on the Warrior Dash for a fun, dependable mud race. The courses are all 5k ish. If you want to run it by yourself, the obstacles are doable without teammates. Warrior Dashes typically provide plenty of hills, trails and mud (although the course for the recent Grand Rapids, MI Warrior Dash was fairly flat and mostly pavement). They are well-organized with an after race band, food and beverage.

Pros:Warrior Dashes are a great intro to the world of mud races. They are fun, well-organized, reasonably priced, and you can do it on your own. The obstacles are not hard enough that you need a teammate.

Cons: This is a popular race--so there tends to be bottlenecks on the course. If you are a strong runner (especially on hills) get to the front of your wave, so you don't get trapped behind people walking on the first hill (and if you plan to walk the first hill, please don't shove to the front of the wave). The "shower-off" areas tend to be gross. For example, they will have a fire hose spraying you in a muddy field. Or cold hoses to wash yourself down with--in a muddy area. So it's hard to get even somewhat clean.If they had changing tents at the last one--we couldn't find them. So we had to do the sly change using towels, out by the car.Watch for poison ivy on the course. Twice after Warrior Dashes I have ended up with poison ivy on my tushy!

Warrior Dash 2014 (Millfield, OH)
You know how they say television shows "Jump the Shark"? Well, I think the Warrior Dash has "Jumped the Shark." I believe it has become more about making money, and less about having a quality event. I was already a bit soured on Red Frog events because I was so disappointed in their very much touted Iron Warrior last year (see review below). But, I've always enjoyed their shorter Warrior Dash, so the hubby and I thought we would give it another go.

About three days before the event, we found out it wasn't being timed this year. I'm not saying they didn't mention that during sign-up. They may have. But if they did, we missed it. We would not have signed up if we had known it wasn't timed. I'm all for people going to one of these races just to have fun; however, we go to these races to see where we place in our age group. That's what makes it fun for us.

Apparently, not being time had folks so unmotivated, they didn't even run out of the starting gate--they walked! So if you actually wanted to get a good run in, it was near impossible because of all the walkers. And since it wasn't timed, the walkers did not bother to start at the back of the starting gate. 

I believe they were trying to modernize packet pick-up with modern technology like I-Pads; however, it made a colossal mess of pick-up--with lines at a standstill for a good hour. We missed our wave time--not that it mattered since nobody had timing chips. 

Even their competitive wave wasn't timed. They just took the top 25 finishers of each sex and offered them a free entry into the Warrior World Championship race. (Of course, they did not offer them airfare or lodging). And if their World Championship is anything like the Iron Warrior, I want no part of it. 

So as not to leave this review on a totally bad note: The course was still well-done with nice obstacles. And they did offer free, high quality photos.

So, after four or five years of doing a Warrior Dash, we will say goodbye to this race. 

Pretty Muddy (Mad River Mountain, Zanesfield, OH)

The Pretty Muddy is a fairly new, women-only mud race. It's a nice thought for women who may be intimidated when thinking about a mud race. The terrain was tough--it was on a small ski hill. So you had plenty of hills. The event is not timed--the idea being that it's just for women to have fun and bond. The obstacles were, in my opinion, kind of lame. Like they dumbed down typical mud race obstacles because it was just women (i.e. running through a plastic tunnel filled with beach balls and bubbles, a small tarp slide that they kept spraying soap on so you would actually slide on it).

The Pretty Muddy is a nice idea. And for some ladies, it's probably a great race. It wasn't for me. I want to be timed so I can see my improvement each year and judge how well I did. And I want obstacles that really challenge me. It's not one I will repeat. On the plus side, they had nice little private changing rooms set up! That's a first for the mud races I've done.

Pros: Bonding with other women. Private changing rooms, decent wash-off area. Tough Terrain. Well-organized. No lines at the obstacles.

Cons: Obstacles not challenging enough. Not timed. You have to be careful running on the slopes. There are often large holes. You could easily sprain an ankle (or worse) if you're not careful. You can't compete against the men!


Mudathlon (Cincinnati)

The Mudathlon is comparable to the Warrior Dash--with the Cinci location being a little less hilly. You can easily do this one without a team--the obstacles are doable on their own. It's pricey for a 5k mud race, but well-organized with a nice setting for before and after the race. The wash-off area was a moving stream--which was kind of nice. You could actually get fairly clean. It's a good starter mud race if you just want to see what it's all about. This is also one many people do just for fun (meaning they just walk it with a bunch of friends).

Pros: Fun. Nice obstacles. Great slide! For us, it's not far from home. Good for beginners or to do with a group of friends.

Cons: Expensive for a 5k mud race. Congested. If you are going for time, there are so many people doing it "just for fun" that it's just about impossible to get a good time. In fact, people actually think you are odd for running it. I heard comments like, "Geez...she's actually running it." Or, "Why are they running?" For this reason, we skipped this one this season. We even tried to solve this by signing up for the very first wave; however, they then added earlier waves, so our plan went down the drain.

Mud Ninja (South Salem, OH) The Mud Ninja is only offered in the one location, one weekend a year. But it's my FAVORITE of the 5k length mud races. If you've done the other 5k races, and you want to kick it up a notch, sign up for the Mud Ninja. The terrain is very tough--as are the obstacles. It's good to have a team for this one. There are some walls that are tough to get over without teammates. However, if you are doing it solo, people will help you with the obstacles. The obstacles and terrain are on par with the longer races like Tough Mudder and Spartan, but with a 5k length.

Pros: Many. Tough obstacles. Tough terrain. Helpful people on the course. Very few bottlenecks on the course (this past year there was one obstacle they were having trouble with. Apparently, it was closed down shortly after we went through. There was one bottleneck up a steep climb, but people were letting those who paid for a timed wave through...so I didn't have to wait). That's another nice offering with this race--you can pay for a timing chip if you want to be timed or do it without being timed--your choice. The Pretty Muddy might want to consider this option.

Cons: There's just the one--and it's only one weekend a year. But I believe it's only in its second year, so it could grow. You may not want to start with this as your first mud race. Start with a Warrior Dash or Mudathlon.

Mudstash 5k & Mudstash 10k (Perfect North Slopes, Lawrenceburg, IN)

 This is another mud race that just has the one location; however, they do offer it a few times over the summer. One awesome thing they offer that the others do not is a night time Mudstash. You navigate the course wearing a headlamp--which adds a nice challenge. Both the 5k and 10k are great races. You are on a ski slope much of the time (especially for the 10k) so it's definitely hilly. When you are not on the slopes, you are in a fabulous woodsy area...navigating streams, natural stone tunnels. Nice obstacles. My favorites are the slide and the Tarzan rope across a stream.

Pros: They offer a night race. Great terrain--very challenging. Good obstacles. The best wash-off area of all the races I've done. They even have a heated indoor shower trailer. We didn't even use them because they outside hose area was so nice. The water was actually a comfortable temperature. Since it's at a ski area, you can utilize the lodge (and even its snack bar) before and after the race. Instead of offering you the standard t-shirt and free beer, they include a Perfect North gift card with the entry fee (you can upgrade for a higher amount). You can use it to buy a t-shirt if you want (or a beer). Since we ski there, we save left-over money for ski season. They actually offer very reasonably priced photos! Good photos. The downloads are around $4. Oh, and they use the snow makers to shoot out water during the race, which is fabulous if the run is on a hot day.

Cons: The only con I can think of is that attendance seemed to be down this year, so I hope this one doesn't disappear. As long as it continues, we will repeat this one each year. This year we did both the night time race and the 10K daytime race.

Savage Race:
I was signed up for the Savage Race, but unfortunately, suffered a concussion a few days
before it. So I went as an observer, but wasn't able to run it. So, my husband (who did run it) provided the following review:

The Savage race is a 5+ mile obstacle race with 25 obstacles. Many of the obstacles are fairly simple that most people can do with little to no training. The Savage race does have a few difficult obstacles that are a bit different from other obstacle races, which makes this race unique and fun. The Savage race is a good mix of easy and not so easy obstacles, making it a good choice for all types of athletes. I ran this particular race in Ohio at Mad River Mountain ski slopes. This wasn't the best venue for this type of race. The elevation change was excellent, but the ski hills were covered with high grasses, thorny bushes and had many hidden large rocks and holes, making running quite treacherous. If you like getting shocked, you'll love the tazed obstacle. Tazed delivered the most powerful shocks I've received at an obstacle race. 

 Pros: Fun obstacles (with the exception of tazed - that was just annoying) 

 Cons: $10 spectator fee, rough terrain at Mad River Mountain, seriously charged live wires

Last year I didn't get to do this race because I got a bonk on the head a few days before and ended up with a concussion. This year, I sprained my ankle (I may be a tad accident prone) two weeks before, but I was able to run it! Great race. They changed the course up this year with a whole new section across from the ski hill. Quality, challenging race. Well organized. I will admit I skipped the Tazed obstacle (and I'm not one to skip obstacles). I just worry with the past concussion that I'll do something bad to my brain. And I remember my husband telling me that the wires at this race were far more powerful than those at the Tough Mudder--and I thought those were bad enough. So I get a few wimp points for skipping the wires. Maybe next year when the concussion is a far away memory. 

Cons: I will point out a few cons to the race. You really have to watch your footing. There are many ruts/holes on the course. Train hills! They run you straight up the ski slopes several times. And finally, their pictures are very expensive. I believe a single electronic file was around $25.

Tough Mudder (Maysville, KY): Now we're into the endurance races--where you not only face some

tough obstacles and terrain, but you put in the distance as well. We did the Tough Mudder in Kentucky in October. You just never know what weather you'll have in the Midwest in October. We had temps in the lower 40s. And one of the first obstacles you go through is the ice water (large bins filled with ice and water. You swim under a barrier and then come out the other side). So needless to say, this was a cold race. That being said, it was still awesome. For me (and others will disagree) the two hardest parts of this race were the cold (we were in and out of water obstacles all day), and the live wires. I HATE the live wires. I would do this challenge again in a heart beat if it weren't for the live wires. Others I've talked to tell me they are no big deal.

The Tough Mudder is not timed (unless you are in an elite group). The idea is using teamwork to complete the race. So why is it okay for this race and not the Pretty Muddy? Because just getting through this race is a pretty decent accomplishment--not so much with the Pretty Muddy. The obstacles are tough and require teamwork. You need to be comfortable in water over your head. You need to be able to run 10+ hilly miles on trails. 

The Tough Mudder was tough. I was bruised and worn out the next day, which is what makes it a successful event for me. Even though I swore I would never do this race again (because of the ice water and live wires), we're actually pondering the Mansfield, OH race next year. 

Pros: Great terrain. Great obstacles. Very challenging. Course marshals all over and ready to help. Bathrooms on the course.

Cons: The bag check area was not organized. So as we finished the race cold and tired, we then had to stand in line for over a half an hour waiting to get our bag so we could dry off and change. That was our biggest complaint of the race. Pricey. And they charge for spectators and to park. 

Spartan (Indiana)

The Spartan has several different variations of their race--the Spartan Sprint, the Spartan Super, and the Spartan Beast. We participated in the Spartan Sprint which was 5.7 miles long. The Super and the Beast are longer. You can read about all of their events on the website.   

Terrain and challenge-wise, the Spartan is comparable to the Tough Mudder. You could get by without teammates, but having a team helps. One area where they differ: If you fail an obstacle or choose not to do one, you must do Burpees! I like this because it levels the playing field a bit. I'm always a little sore when somebody who skips obstacles finishes in front of me. If you're claustrophobic or something and need to skip an obstacle, that's fine; however, you should have to do something while others are completing the obstacle. Of course, it's not a perfect system. People still managed to skirt obstacles and Burpees. 

Next year, the hubby and I plan to complete the Spartan Trifecta--the Sprint, Super and Beast! (I'm even considering taking the Spartan Coach training to fulfill my personal training CEU's for next year. 

Pros: Great course. BURPEES! Reasonable cost. Great pictures. Many venues (at least for the Sprint...the others are harder to find one near you).   

Cons: Well, some might say the Burpees. I'm not really coming up with any cons right now. It was out in the middle of nowhere--with no hotels to be found. So we did have to drive in that morning. But the Spartan is a great race. 

We participated in the Spartan Sprint outside of Indianapolis again this year. Just two of us on the team this time--and somehow we managed to get separated. But still a quality, challenging race. In fact, this year I had to do more Burpees than last year! We are doing the Spartan Trifecta this year (Sprint, Super and Beast), so I will update the blog when the Super and Beast are complete. 

The Iron Warrior (Grand Rapids, MI)
I saved this one for last for a reason. And no, it was NOT a case of saving the best for last. It's actually the opposite. This was, by far, the worst adventure race we have done. And the real bummer is that we signed up months in advance, and looked forward to this race all summer. We trained hard! Maybe they nailed it in the other locations, but this one was a big thumbs down!

The Iron Warrior is put on by Red Frog--the same company that puts on the Warrior Dash. In fact, they had a Warrior Dash running at the same time. If you look on their website, the obstacles look really cool. And a few of them were. Many others on the website were non-existent at the race. 

The Iron Warrior was billed as the ultimate adventure race. 15.6 miles of pavement, sand, trails and obstacles. I would guess about 14 miles of the race was on flat pavement. And obstacles were sparse. When you did finally hit an obstacle, they would put two or three in a row....so it would be obstacle, obstacle, obstacle, then three to four miles of running. It was honestly more like a half marathon with an obstacle thrown in here and there. 

Here's my souvenir from the race: 

A lovely stress fracture, toe joint sprain and a neuroma from running most of the race on pavement in old shoes (everybody knows you wear your old shoes to mud races). Plus, we trained all hilly trails. I actually ran on the side of the road (in the grass) anywhere I could to get some relief. I kept seeing the woods and the river throughout the course and kept thinking, "Why? Why? Why aren't you taking us through there instead of on this road??"

Pros: Hmmmmm....pretty scenery. It was fun to stay in Grand Rapids for the night, and see the dunes the next day.

Cons: See above.

Iron Warrior - Grand Rapids, MI - A. Big. Thumbs. Down.

Mud Race Tips and Etiquette

• Wear old shoes and clothes. (Of course, this tip came back to haunt me in that last race). But during most adventure races you will be sloshing through streams and mud. 
• Bring a comfy change of clothes, a clean towel...and maybe a big beach towel to change behind if there are no changing rooms. 
• I think it's great that people do these races just to have a good time with friends; however, if that's your goal, please do not walk three + people across the trail--blocking the path for those who are trying to get a good time. Both goals are fine--just be courteous to everyone.
• On the same token, if you plan to do the race "just for fun" or if you're with a huge group of people of varying paces, do not line up at the very front of the corral. Let the people going for time get to the front. Many of the races start on a big hill--which many folks tend to walk. The ones who want to run get caught behind the crowd.
• If you get to an obstacle and fear strikes--that's okay! You are awesome for trying to conquer your fears. However, please step aside until you build up your courage. Do not let a huge line form behind you while you deal with your inner demons. 
• Even if you are doing the race for time, if you see someone who genuinely needs help (especially if they are hurt), help them.
• If you need to skip some obstacles for whatever reason (i.e. claustrophobia, back issues, etc.) that's fine. But don't brag about your time or compare it to those who did every single obstacle. And if you happen to place, but you skipped half the obstacles, fess up--and give the place to the next person.
• If you make a mess on the porta-potty seat, wipe it off!
•  Training tip: train hills and trails. The majority of these races are exactly that--hills and trails. The more you train on this terrain, the better you'll get. 
• Training tip: Work on your upper body strength. Monkey bars, walls, rope climbs...all utilize upper body strength. One thing I love about obstacle races is that they involve the whole body. Train more than just your run.
•  If bruising upsets you, these races probably aren't for you. You are going to have bruises (battle scars) and a few scrapes and cuts. Wear them as a badge of courage.
• If you are running as a team, discuss your strategy ahead of time. Are we all staying together no matter what? Are we agreeing if some of you poop out, the rest of us can go ahead? Are we trying for a good time or just having fun? This will save hard feelings during and after the race.

Kicking It Up a Notch: A 5k PR

Goal: 5k Personal Record (Previous record: 8:25 minute miles, with a time of 26:10). Of course, I would love to hit my New Year's Resolution of an under 8-minute mile, 5k, but realistically, I'm just not quite there. 

Weight: Last check (a few days ago) 121 lbs.
Body Fat: I assume I'm still in that 18% range
Breakfast: Green smoothie with some oatmeal blended in, and of course, coffee

It's been awhile since I tested my 5k pace (especially at a nice morning race--when I feel most energetic). So Mark (the spouse) and I looked online to see what we could find for this morning. We found one in Fairborn, Ohio called The 5k for Turkey Day. Benefits from the race provide those in need with a Thanksgiving meal. So that seemed like a nice thing to put our $25 registration fee toward.

Plus, a small race is nice to test your pace--no bottlenecks to slow you down!

I was really ramped up to test my pace. So much so I was actually nervous at the start. Two things had me worried: the course had some hills; and I have a bit of a cold (sinus stuff). So I was afraid my breathing would be off. (It was a little, but not too bad).


The race went pretty well. According to my gps I averaged 8:16 minute miles--which is a PR for me. I believe it had my time as 24:24--which is certainly a PR--however, the course was about a tenth and a half short--so I don't think I can count that as an official 5k race time. But it will be fun to try to beat it!

So I'm getting there--slowly chipping away at my time to reach that under 8-minute mile goal. It's September--I still have over three months to reach my goal! (And cooler weather is my best running time).

Another nice surprise (and why it is nice to run the small races sometimes), I was first overall female. That's a first for me! I've been first in my division a few times, but never first overall!

So I will consider the morning a win!

8:16 minute miles are now the time to beat in the next one!

Next weekend is the Iron Warrior--the 15.6 mile adventure race we've been training for. I'll let you know how it goes!

Kicking it Up a Notch: Does Your Body Have a Speed Limit?

Weight: Don't know. I hadn't planned a challenge for today, so I didn't weigh-in this morning. And I NEVER weigh myself in the evening.
Body Fat: 18.45% (That's in the athletic range for a 43-year-old woman--so I'm good with that. I just want to keep toning/building strength).
Breakfast: Smoothie with hemp protein, chia seeds, kale, bananas, unsweetened almond milk, peanut butter and raw cocoa powder.
Lunch: Left-over concoction of corn, zucchini, peppers and onions
Snack: Spicy dill pickles with vegan cheese (okay, then I did splurge on two real cheese squares. The spicy pickles got the better of me).
Dinner: Cooking right now--rice and beans.
Challenge: 1.5 miles in under 12 minutes (continuing my goal of running a 5k in sub 8-minute miles)

I didn't actually set out to do a challenge today. But we missed our sprint workout on Monday, and I was feeling the need to challenge myself this evening (which is rare. I normally feel the need to challenge myself in the morning--not the evening).

So I shot an email to the spouse to see if he would meet me at the track. The goal (after meeting the one mile challenge) was to do 1.5 miles in under 8-minute miles. In other words, a mile and a half in under 12 minutes.

Accomplished! 1.5 miles in 11:24--a 7:36 minute pace! (The proof: http://connect.garmin.com/activity/370702761) This is, by far, the fastest I have ever run a mile and a half. I could tell by the vomit that was creeping up my throat during the last lap. I have to say, I'm pretty proud of this time. But I can also tell you: this was all I had in me. No way could I have kept it up for another mile and a half.  But I still have some time to meet my New Year's Resolution.

All this focus on pace has brought a question to mind--and I would love to hear some input from my other runner friends. Does your body have a speed limit (and it seems obvious that it does at some point)? And, how do you know when you've reached it?

I've gone from running 12-minute miles to closing in on 8-minute miles. When I hit my 8-minute goal, do I keep pushing? How fast is fast enough? How fast can my body go if I really push it?

Do you feel you have a speed limit? Have you hit it yet? Do you want to hit it? Do you want to know how fast your body is capable of going?



Tomorrow's challenge is not quite so physical, but a challenge for me nonetheless--my first weekly yoga class. My goal is to get through the class and enjoy it!

Why I think Splenda (Sucralose) is Evil

Many, many people swear by Splenda. It is their magic sweetener that allows them to lose weight and still eat delicious, sweet treats. And I know many people--especially those following a low-carb diet--do not want to let it go.

So I would like to share my experiences with Splenda. Maybe it will change just one person's mind about using Splenda.

My first encounter with Splenda was several years ago--before Splenda was so popular. I was working at a women's gym in California. I was really poor. A sales rep. had dropped off a huge batch of free samples of sugar-free fruit tea. Since I could barely afford to feed myself, I appreciated anything free. So I was drinking two or three of these teas per day.

After about a week, I developed a red, itchy rash all over my body. I couldn't figure out what it was from (and I couldn't afford health insurance--so I didn't go to the doctor). When I started thinking about what new things had been introduced to my life in the last few weeks, I narrowed it down to the tea. I stopped drinking it immediately. Within about a week the itchy rash was gone.

After that, I avoided anything with Splenda in it.

Then a few years ago I was desperate to drop some weight. Exercise alone wasn't working. After taking a very critical look at my diet, I realized I had a carb problem! I decided to try the low-carb route. But I had an addiction I was having trouble kicking--Starbuck's Iced Mochas. And I was having them several times a week. Going cold turkey on my mochas was going to be tough. So I didn't.

Even though I knew I had issues with Splenda (and I knew that was the sweetener Starbuck's used), my craving for coffee and chocolate was incorrigible. And I had cut soooooo many other things out of my diet trying to be a low-carb and healthy. So I started getting their sugar-free iced mochas.

Guess what? No rash! I thought perhaps my sensitivity to Splenda was a thing of the past! Meanwhile, I was having some digestive issues. It happens to all of us now and then. I just chalked it up to a little stomach bug or maybe my body adjusting to the low-carb diet. But after about two weeks of having regular sugar-free iced mochas, my stomach was a mess. Everything I ate was going right through me. I was having stomach cramps constantly, and quite frankly, I was constantly gassy!

It finally hit me. Maybe it was the darn Splenda again! So I started "Googling" side effects of Splenda. Guess what I found? Numerous reports of people having intestinal issues, rashes, headaches and various other problems after consuming Splenda.

So you would think that this is where my story ends, right? Well, it should. But, Leos are stubborn. And my craving for those damn iced mochas still exists. For awhile, I was just allowing myself one regular (with sugar) mocha a week. But just a little while back, I was once again kind of desperate to shed a few pounds. So I was going to try the low-carb route again. Again, my craving for the iced mocha reared its ugly head. "Come on, J.J. If you have just one sugar-free, iced mocha you'll be fine. Just drink one to get rid of the craving."

Well..............................................................................I did. I know, I know. I'm suppose to be a nutritional/health role model. But we all have our weaknesses! But this time it didn't take a few weeks of Splenda build-up to start reacting. Within about two hours of drinking the mocha, the intestinal cramps started. But this time I had some more severe side effects. I felt a migraine coming on (I am a migraine sufferer, so I didn't attribute this to the mocha right away). And worse yet, I was at the house of one of my canine clients. The pup and I had just returned from a walk. Toward the end of the walk I started sweating profusely and my heart rate was up way too high. As I walked into their air conditioned house, I got very clammy and the room started to spin. I was so dizzy I had to sit down on their floor for a good twenty minutes before the horrible feeling started to subside.

At first I was really worried because I suffered a concussion a few months ago, and I was afraid my symptoms were coming back. But as I once again started to "Google" Splenda and its side effects, other people listed every single reaction I had had.

So, I think I have finally learned my lesson. (Plus, I just cut dairy out of my diet, so iced mochas are totally out now). I will just make my own iced mocha at home--with almond milk, unsweetened cocoa powder, and perhaps a little honey for sweetness.

I've taken so many steps to become a healthy person, I'm not going to let Splenda get the better of me. It is definitely not worth the health risk. I truly believe you are better off just splurging on real sugar occasionally, or sticking with all natural alternatives like honey, maple syrup, coconut sugar (much lower glycemic index than cane sugar), date sugar or if you must, Stevia (which I've grown in my garden). You can actually order Stevia as the actual plant ground up to a powder (you'll know because it's kind of green instead of white like sugar).

Stay away from the artificial sweeteners. By using them, you are not doing your health any favors! (Don't take as long as I did to learn this lesson)!

Schedule it!

You keep meaning to get a workout in, but suddenly it's 9pm and you are way too tired. Or, you spend so much time debating whether you should go for a run or lift, that you end up not doing either. There are so many excuses not to exercise! But at some point you have to JUST DO IT!

For me, the easiest way to stick to an exercise plan is to schedule it out. You schedule your meetings, you schedule your doctor's appointments, your grocery shopping...why not your exercise? So I not only schedule my exercise, I schedule exactly what exercises I'll be doing (on most days at least). Better yet, at least two days a week I schedule workouts with my husband, so there's more motivation to do them. If you know by canceling you'll disappoint someone else, you are much more likely to do it!

For example, my exercise time is early in the morning. Mornings are when I have the most energy, and the air seems so much cleaner.

My schedule looks like this (keep in mind, fitness is what I do this for a living and I'm my own boss, so I allow myself time off for exercise):

Monday: Bike sprints and strength train
Tuesday: Early morning trail run with my husband
Wednesday: Distance bike ride and strength train
Thursday: Track Run (sprints and bleachers) with my husband
Friday: Trail run (the trail runs are simply because I find it more enjoyable than running on the road and the hills are good training) and strength train
Saturday: Just make sure we do active activities together--a walk, canoe/kayak, laser tag/etc.)
Sunday: Distance run (building up to a half marathon)

By knowing my assignment for each day, I'm able to do it. It brings out the former student in me. Plus, I see improvements (in performance and body composition) each week--which provides further motivation to keep going.

Your schedule doesn't have to look like the one above. Maybe running and biking aren't your cup of tea. Find the activities you enjoy doing, and schedule them into your weekly agenda.

Isn't your health important enough to deserve a meeting on your calendar?

Beat the Heat While Staying Fit

(This is an article I wrote a few years back, but on a day like today, I felt it deserved a re-post)!

You’ve been waiting all winter to get outside—enjoy the sun and warmth. And now…well…you’ve got it—plenty of heat! The mere thought of spending the day outside in the humidity exhausts you. The urge is to turn on the air conditioning, pick up the remote, a pint of ice cream, and relax.

Despite the urge to chill, there are ways to beat the heat and stay fit all summer long. The most obvious would be to get your cardio (biking, running, roller-blading, etc.) in during the morning or evening hours when heat is not at its peak. Save those prime hours for water sports. Swimming is a fantastic cardio-vascular workout! Just don’t forget your sunscreen. Other “cool” options are renting a kayak or canoe for a day. A hike in the woods will be cooler than a walk in town on the concrete (especially if there’s a nice stream to soak your feet in). And while biking can still be a chore on a hot day, you get a nice breeze!

To all the runners out there…if you’re anything like me, you’ve been waiting months to get off the treadmill and back outside. Now the heat is forcing you back to the machine. If you long for the outdoor run, your best bet, of course, is to run early in the morning or in the evening once the sun has gone down. However, if the only chance you have to catch a run is your lunch hour, you can acclimate yourself to the heat. I still don’t suggest heading out for a hardcore run in the heat of a code red ozone day. But by gradually building up resistance to the heat (and staying hydrated), your body can become somewhat acclimated.

Start out slow and short—ten minutes of running at a slower than normal pace. The next day add another five minutes. After eight or nine days your body should have adjusted enough to tolerate the heat at your normal pace.

No matter what the activity, hydration is key during these hot summer months—not just during activity, but also on a daily basis. And if you are outside building up a sweat, you will want a sports drink to replace all the electrolytes you’re losing.

Light clothing that wicks away moisture is another key to staying cool, along with keeping equipment to a minimum. If you have asthma, skip the runs on bad ozone days and retreat to the air conditioned gym. And always carry your inhaler during outdoor exercise.

When the heat really starts to get you down, just think back to cold, dreary February—when all you could think of were the golden days of summer! So blow-up those water wings and head out to the pool!




Heat-Related Illness

Heat Cramps
Heat cramps are caused by muscle contractions in both the calf or hamstring area. It feels like a severe muscle pull. The cramps are caused by dehydration, high temperatures and lack of physical conditioning. While heat cramps are painful, they are not life threatening. However, ignoring heat cramps can lead to some of the more serious heat related illnesses. Heat cramps can be treated with rest, water and cool air.

Heat Exhaustion
Heat exhaustion is severe exhaustion caused by extreme body heat. Excessive heat and dehydration can cause the body to overreact—raising your body well over 98.6. Symptoms of heat exhaustion include nausea, extreme fatigue, paleness, vomiting, dizziness, lightheadedness, fainting and cool, clammy skin. Heat Exhaustion is more serious the heat cramps and should be addressed immediately. Cool, shady environments, liquids, cool compresses placed on the body and sports drinks are used to treat heat exhaustion. If the body temperature remains elevated after treatment, you should seek medical treatment.

Heat Stroke
Heat Stroke is the most severe of the heat-related illnesses, and needs immediate medical attention! High temperatures, lack of body fluids and overexposure to the elements can all bring about Heat Stroke. Children and elderly people are especially susceptible to the hazards of this heat related illness. The first symptom of heat stroke is red, flushed skin. With heat stroke, a person doesn’t sweat, so medical attention is needed to bring down their body temperature (which can get extremely high). Other symptoms include: seizures, headache, rapid pulse, and unconsciousness.

It Looks Like I'm Here, But I'm Really Over There!

I don't really have a blog post for today. It's a busy day! My brother is getting married, and I'm in the wedding party. But, I am being featured in somebody else's blog. So I thought I would guide you over there. Check out Dietsinreview.com. I go over a workout you can do on travel--even when there's no gym in sight!

If I knew then what I know now: Reflections over dirt

I spent a lot of time playing in the dirt this week. I went for a few muddy runs, and I spent three days doing yard work.

I put a truckload of topsoil down on the garden. I pulled weeds, tilled soil, planted flowers and seeds, and unloaded a few truckloads of mulch and spread it in the yard. At the end of each day my body ached, I smelled, and you could tell I had spent the day in the sun.

It was glorious.



As I was hoisting my shovel full of dirt and enjoying every minute of it, I kept thinking back to college. The question I asked myself was, "If I knew then what I know now, would I have taken the same path?" The answer is a resounding "No." At 18, I didn't know myself well enough to know what I wanted to do with my life. I'm not sure I even realized you could go to school to learn a trade that would keep you outside all day. I thought college meant that you study hard so you can get a good, 8 - 5 desk job with benefits and advancement potential. A career in the great outdoors never entered my mind.

I went back for my master's degree at 26. I chose a little better. I pursued journalism--and I do enjoy writing. But it wasn't until my 30s that I started to realize I was meant to be outside in a job that's physically demanding. That's not to say that I don't want to be mentally challenged in my career. I do--to some extent. But not to the point where I feel stressed--where the stresses of the day come out in my dreams at night (or in my lack of sleep at night).

In my 30s I met friends who made a career out of being naturalists, adventure guides, outdoor education specialists, bootcamp instructors, running coaches, photographers, etc. There's a whole world out there of careers that don't involve sitting behind a computer all day.

So finally, at 40 I'm headed in the right direction for me. I'm a fitness professional, freelance writer, scheduler for a magazine, gym manager, aerobics instructor--a little bit of everything (which is really good for my short attention span). And I have time to play in the dirt.

So if I knew then what I know now, would I take a different path? Yes. I wouldn't trade the friendships or the experiences I had in college for anything, but I would change my career path. I would have pursued a degree in exercise science or botany or landscape design.

I'm not sure what the solution is. College starts at 18 for most. And you have to pick some sort of career track. Some people seem to get it right. They are happily doing the careers they set out to do in college. But it just seems like such a young age to make that choice.

So I pose the question to you. Did you make the right choice back in college (or trade school, training, etc.)? Or if you could be 18 again, would you chose a different path?

Do Couples Who Play Together, Stay Together?

In honor of Valentine's day, I'm re-posting an article I wrote a few years back. I'd love to hear your stories. Do you and your partner "play" together when it comes to fitness/sports? Does it help or hurt your relationship? Would you like to do more activities with your partner?

Do Couples Who Play Together, Stay Together?

Since February is the month of romance and love, is seems appropriate to examine how fitness fits into all of this mushy stuff. How do couples balance exercise and romance? What if one part of the couple is active and

the other is not? What if you’re both really active, but enjoy different activities? If you are single, do you seek out mates that are active and enjoy the same activities you do? Do couples need to play together to stay together?

For me activity level is absolutely an important part of a relationship. I’m a very active person, and what I like to spend my free time doing is hiking, biking, kayaking, running, camping, etc. So ending up with a couch potato would make for a difficult relationship. My career is based on fitness, so finding someone who lives a fitness-focused life was kind of critical. I'm lucky, because at 38 I married a man who was very like-minded. We love to go camping and enjoy many outdoor activities together. Most of our vacations are built around the adventures we can have while on them. Although our run paces are different, we still sign up for many of the same races. And we'll head out on the same run, we just don't run together very often. Sometimes we'll run the opposite way on a loop so we can pass each other--kind of check-in--during our runs. (Okay, okay, I'll admit deep down I have this goal of training, training, training--secretly--until I can beat his pace--and then just pulverizing him in a race...but I digress). Personally, I just can't imagine ending up with someone who doesn't enjoy many of the same activities.


How do other couples fit exercise in with love and romance?

Dawn of Virginia:
My husband and I take yoga

classes together on a regular basis, at least 2 to 3 times a week, and we begin our morning routine with a meditation together. I would say that we're on equal ground when it comes to fitness levels. Since I teach yoga on a daily basis, I have the luxury of getting exercise in daily. My significant other makes time during his lunch hour or after work (while I'm away teaching class!). We place exercise and fitness high on our priority list. Some of our "dates" have included taking yoga classes together. Incorporating fitness activities into our relationship has definitely made the relationship stronger. I would have a hard time staying in a relationship with someone who was not physically active.

Debbie and Steve of Maryland:
Steve and I had gotten out of the habit of exercising due to our busy schedules and severe migraines on my part. We both wanted to get back in shape and find something that we could do together and to support each other. That is when I learned of the Train To End Stroke marathon program.

Steve went to the info session and when he got home he was very excited. I asked him if he signed up and he informed me he had signed us both up. I was shocked and almost speechless and decided to give it a try.

There have been times during the training where one of us had to miss a run due to illness or work and we have encouraged the other to go on the planned day or have made arrangements to go the following day together. We work at being flexible with each other so we can train together as much as possible.

Steve's athleticism has been a positive influence on me, he has taught me how to roller blade, how to ski and gave me his old mountain bike when he got a new one. We have been out on the milder trails with them and look forward to doing more biking on the trails when the weather gets nice again.

I think the fitness activities are a positive impact on our relationship. We agree most of the time and when we don't we can discuss and see the others point... sometimes it may take a bit of convincing! We learn from each other and our performance improves with the encouragement that we give each other.


Laurie of Maryland:
My husband is less active than I am—and sometimes we don’t do a very good job of balancing fitness and our relationship. I don't feel that fitness hurts the relationship, but I do feel that the potential is there to strengthen the relationship. My husband and I have a very independent relationship, and he respects and admires my running adventures. I am currently trying to recruit him to run/walk a half marathon and he is working on it. For us at least, competition also plays a part - he wants to be able to beat me - so if he can't he would rather stay on the couch!

Dan of Maryland:

We don't exercise together but pursue recreation time together. i.e. a long slow bike ride on the bike path is a common evening together. We swim together at least once a week. But gym time is separate. We train differently for different goals. We play softball for the same league on different divisions for different teams.

I am more structured about training. I try to hit the gym before work or during lunch to avoid taking up our time with my activities. A couch potato will never be an option for me again—it’s too contagious.

It strengthens it in someway and weakens it in others. We spend some great quality time together as a result of our active lifestyle. My s.o., however, does not understand the importance that races play in my life. For example, when traveling to a city for a race he doesn't understand the need for avoiding alcohol, sleep, etc.

Deborah of California
Since I value physical fitness as an integral part of a healthy lifestyle, physical activity is an important factor in determining my compatibility with prospective dates. Foremost, fitness is an important factor because it indicates the stamina, strength and appearance, which are a part of any woman’s basic attraction to the male gender. Secondly, since exercise encompasses a wide-range of enjoyable pastimes, it is necessary that dates are able to participate in a wide-range of physical activities. Sports such as gun shooting, kayaking, backpacking and paint-balling require a lot of flexibility, cardio and muscular endurance which must be invested in before the event. Although my mate/date does not need to be a “Schwarzenegger” of masculine fitness, a man who is strong enough to be confident of his physical prowess, capable of being competitive and who’s health is mentally and physically boosted by activity is ideal to date. Whether I’m having fun or in a serious relationship, my dates must be physically fit in order for me to appreciate the quality of time we spend together pursuing pastimes or pleasures.

So whether or not you and your spouse “play together,” a healthy body is key to having a healthy mind. Maybe your fitness time is YOUR time and not together time. Experts do say that exercise leads to a much

better sex life. If that's not encouragement to be active, I don't know what is! Regardless, you and your partner will enjoy each others company much longer if you both make time to play at the physical activities you love.

Sometimes you need a do-over

Saturday, January 8, 2011

Life doesn't always go according to plan. Sometimes the greatest intentions just don't work out. And there is simply nothing that states you can't take a "do-over."

Tonight, for instance, my husband and I are having a New Year's Eve re-do. For our original New Year's we went to New York for three days of skiing; however, on day #1 I came down with a horrible flu and spent the next three days in bed. So tonight, it's dinner out, champagne at midnight and a re-declaration of my New Year's resolutions. (Since I spent the first week of the new year under the weather, my planned New Year's resolutions have yet to begin). But that's okay!

Rather than just give up on the resolution--figuring we're a week into the new year and I have yet to start them--I'm re-declaring them tonight. My resolutions are as follows:

1.) I will be following a fairly strict half-marathon program that I created myself (for a client). The program requires six days a week of steady exercise--both cardio and strength training.
2.) I will eat a salad at least four times a week (either for lunch or with my dinner) in order to increase my intake of raw vegetables.
3.) I will expand the garden this year, and work harder to preserve (can and freeze) the organic vegetables that come out of it
4.) I will continue to strive to eat pure (no preservatives or chemicals). I may not be perfect, but I will do my best.
5.) I will try to be more content--perhaps even happy--with my 40-year-old body, realizing that I am not in my 20s anymore.

So if you find yourself a week into 2011 and either you've already let your resolutions slide or you never started them--how about a re-do? It's not too late. Only one week has gone by. So go ahead, have your New Year's Eve all over again. Re-energize and re-motivate. Make 2011 your best year yet!

How about a half?

So, what are your goals for 2011? Did you resolve to kick up your running program? Expand beyond the 5k? Or maybe you'd like to ramp up your overall fitness with a day by day program?

One of my clients has decided she would like to run a half marathon, and she asked me if I would run it with her. Mark and I were planning on doing a Spring half anyway, so I said, "Sure!"

We decided to aim for a May marathon, giving her four full months to train. The Capital City Half Marathon in Columbus fit the bill.

So the reason for this post? Well, I thought maybe you'd like to join us! If not in person, maybe you can cyber train with us!

Below I've posted the training schedule I created for us. Follow along, and let me know how you're doing. If you have any questions, please leave a comment or email me at jj@thefitlife.us

It starts the Monday after New Year's! Happy training!

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Jan	1-mile warm-up run Weights – full body Stretch	30 – min run (int) Abs Stretch	1-mile warm-up run Weights – full body Stretch	30 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	3 – mile run (week 1) 3.5 – mile run (week 2) 4 – mile run (week 3) 4.5 – mile run (week 4)	Rest
Feb	1.5 – mile warm-up run Weights – full body Stretch	35-min run (int) Abs Stretch	1.5 mile warm-up run Weights Stretch	35 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	5 – mile run (week 1) 6 - mile run (week 2) 7 - mile run (week 3) 8 – mile run (week 4)	Rest
March	2 – mile warm-up run Weights – full body Stretch	40 min run (int) Abs Stretch	2 – mile warm-up run Weights Stretch	40 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	9 – mile run (week 1) 10 – mile run (week 2) 11 – mile run (week 3) 12 – mile run (week 4)	Rest
April	1 – mile warm-up run Weights – full body Stretch	45 min run Abs Stretch	1 – mile warm-up run Weights Stretch	45 – min run	Warm-up walk Weights – upper body, abs Full stretch	8 – mile run (week 1) 13 – mile run (week 2) 10 – mile run (week 3) 14 – mile run (week 4) 8 – mile run (week 5)	Rest
May	1 – mile warm-up run Light Weights—especially on legs	30 – min easy run Stretch	1-mile warm-up run Easy weights – no legs	30 – min easy run Stretch	Complete stretch	Race Day!	Celebrate!!!