Posts filed under "women"



You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!

Water Wednesday
Many runners are wondering if our plastic water bottles 
belong in the recycling bin.
By Christie Aschwanden

As a runner/athlete, we are known to have water bottles at our side at all times.  It is important to feed our moving muscles oxygen and having our bottles of water is the fastest way to do just that.  

But how safe are our water bottles? Studies have shown that leaving water bottles in cars or reusing the same water bottle can be harmful to our health.  These plastics release toxins in our bodies that could possibly lead to cancer and other harmful diseases our bodies can not fight off.   Read more and educate yourself on "bottled water".   Find out what plastics are being used and if manufacturers are really filtering the water that you drink.  Remember, the soda companies that are behind bottling water are also there to make a profit.  Nic Akins

They're in our cars and gym bags. But due to recent warnings, many runners are wondering if our plastic water bottles belong in the recycling bin. Bisphenol A (BPA), a chemical in polycarbonate bottles, has been linked to cancer, reproductive issues, and endocrine damage in animals. And while research is needed to determine whether BPA is dangerous to humans, animals given low doses of BPA—an amount equivalent to what people are presumed to ingest—have experienced health problems, says Scott Belcher, Ph.D., a runner and cell biologist at the University of Cincinnati. The FDA says polycarbonate bottles are safe, and a panel from the National Institutes of Health concluded that there is only "negligible concern" regarding BPA's effects on adults. Still, many people (including Belcher) prefer to avoid BPA. And the industry has responded: Nalgene has stopped making their bottles with BPA; Patagonia has pulled polycarbonate bottles from store shelves. Because runners can't stop drinking on the go, we asked some experts to weigh in on the plastic bottles available.

Bottled water
The polyethylene terephthalate ethylene (PETE) in these bottles doesn't contain BPA, but when scratched or heated, other chemicals could be released into your water, says Kathleen Schuler, author of the Institute for Agriculture and Trade Policy's Smart Plastics Guide.Expert's take: Use just once.

Soft plastic bottles
Low-density and high-density polyethylene (LDPE, HDPE) bottles are BPA-free, but the plastic degrades with heat and harsh soaps.Expert's take: A good choice, but hand wash and rinse regularly. Water that sits too long develops a plasticlike taste.

Old Nalgene bottles
These were made of polycarbonate, which contains BPA. BPA can get into water, especially when the plastic is heated. Expert's take: Federal regulators consider these bottles safe, but Belcher recommends BPA-free versions.

Posted on March 13, 2013 and filed under "men", "plastic bottles", "recycling", "runners", "water bottles", "water", "women".

Motivational Monday

During the weekend and every weekend, I have the privilege to be a part of approximately 90 individual fitness lives each week. That's not a huge number compared to some of my colleagues but when you are a group fitness instructor and see the dedication of members that come to your classes week after week. . .its more than just being in front of people directing them on what to do. Once I realized that what I provide for them is a handful of motivation, I want to bring my best!

One of the reasons why I believe in fitness and running for everyone is the satisfaction you feel when you complete anything with your body you didn't think you could achieve. Visualizing yourself as a different person, a new person makes you want to run an extra mile, do an extra sit-up or just push yourself to the next level.

In the classes that I teach, I have a person of every age, physical ability and ethnicity. Some that walk through those doors would not be considered an athlete according to "society's" standards but MAN, forget about "society's" standards. If you enter the room, sweat and push yourself. . .you are an athlete. If you are thinking about taking a class, boot camp or join a running club, do not get hooked up on what others look like or be intimidated by the instructor. Even thou you are there for "you", everyone there wants to see you succeed in your fitness goal.

Look, obesity and living an unhealthy lifestyle is growing at CraZy rate! It is estimated, for the first time,  that our children will have a shorter life spam because of the non-activities in their lives.  When you walk through the malls or grocery stores, it's almost the norm to be over weight and it doesn't have to be that way. Physical fitness should not be a chore or something that is not fun to look forward to, it is part of your lifestyle. With my participants, they know that they have to work hard but it will be fun and rewarding at the end.

Let's fight obesity together and support each other to be in the best shape of our lives.  Happy  Monday!


Posted on March 11, 2013 and filed under "exercise", "fitness", "get into shape", "men", "motivational monday", "women".

could be good. . .could be bad
The past two weeks have been challenging for me and when I get challenged, I am MORE than happy to go for a nice long run.  With work, my girl's schedule and planning for upcoming events there are times when my thoughts become like a shattered 1000 piece puzzle that I have to put back together in a minimal amount of time.  My heart starts to race and I pace the floor like crazy! I don't like bringing those stresses to my family so I quickly grab my running shoes and head out the door.  For me, it calms me down and the run starts to put the pieces of the puzzle together.  After about 30 minutes or so, I am cruising and my plans become more solidified and ready to go.

Now, yesterday was a different story.  For the first time in a LONG time, I let a marketing disagreement really get to me at work and I couldn't get out the door fast enough to run/shake it off.  My body was tense, my mind was on fire and anger pretty much took over.  Needless to say, I got home to pick up my daughter and paced a hole into my kitchen, not literally!  When I was finally able to hit the pavement, I bolted down the street like a locomotive! I looked down at my MOTO and my pace was a whole minute and a half faster than usual.  I couldn't slow down, my face was so tense, and I literally could not relax!

When your stress is so high that your body tenses up, you can actually injure yourself.  Depending on what your body can handle, environmental conditions and definitely your mindset. . .the stress can take over, increase your heart rate and push your body right into an injury.

From a Runner's World article published in 2009, in the Journal of Science and Medicine in Sport reported that triathletes who had to recently deal with a "minor life event" or "hassle" (family, work, health or financial issue) were more prone to injuries than those under less stress.  Another study from the British Journal of Sports Medicine reported that elite athletes were more likely to get hurt if they competed while angry, confused, fatigued, tense or depressed.  

In order to use running as a stress reliever, there are a few things that you need to consider and have worked for me for nearly 20 years (other than the pacing).  First, you have to find a way to calm yourself down before a run.   I really believe that when I start to pace, this is the first phase of my body taking over the stress.  I usually go over every detail of a disagreement or situation and when it takes over my thoughts, I start to pace.   The pacing begins to calm me down and the rational side of my brain starts to kick in.

Doesn't your watch
say this?
Active stretching before a run or workout can help as well.  When you prepare your body, focusing on how you stretch and move those limbs is a great way to get your mind under control and off the stress.

Next, if I hit the road or even the gym I don't take the hardest, hilliest route or pack on the weights in the weight room.  I take the flattest course, pack on the lightest weights and hit an area that's open but not overwhelmed with people.  This helps take those puzzle pieces and put them in place one by one in my head.  Keeping my pace at a comfortable pace helps me take control of those negative thoughts and I start to feel stronger.

Lastly, this is kind of off the subject but chocolate has become my BEST friend on rough days.  I use to restrict myself from those little chocolate bites of sin but now, I keep small portions in my desk or purse and splurge from time to time.  (Yours could be a cup of Joe, your favorite little candy and hopefully not a bag of chips).  Of course, you have to watch what you eat but to treat yourself DURING a stressful situation is OK! Heck, I won't talk about ch'ya!

Just be careful when heading out for a run when you are stressed. It's not worth pulled a muscle or any other physical injury that will keep you from doing what you love.  

You have control of what goes on even when you think you don't.  Remember that and keep moving.  
Happy Running!

"When running an event, I can look to either my right or left and see the 75 year old woman in her cute running gear, the blind man being guided along the course or the man running with prosthetics and I think to myself. . .'really Dereine, that's all you got?'.  I am again focused..."  Dereine Coleman

There are so many things that motivate us on a daily basis.  My personal motivation comes from other people and their stories.  I truly believe that I meet various types of people because in my life, I am faced with various types of challenges.  Every challenge that comes into play, I automatically think of someone that I have welcomed in my life who has an answer for my experience simply from a story they have shared with me.  It's just so cool how people can help shape your life, if you allow them to.  When it comes to running, MAN. . .the most amazing people have crossed my path and they are a constant reminder of why my life, my running life is a great one!

Dereine Coleman (last week's Friday Featured Friend) shared her amazing story on why she runs and I also learned that her love for her father has been and still is a strong motivator for her.

If you are looking for motivation, you don't have to go far.  It can be standing right next to you, in a book that you are reading or a special soul that has entered your life.  You just have to "stop running" for a moment and soak it in and then get back to "building a better you" whether it is through fitness or your next 5K . . .
Dereine Coleman writes:  I ran my very first marathon in 2006.  In June of 2002, I donated my kidney to my father who unfortunately passed away in 2005.  I was devastated and running became more important to me than ever.  It was after his death that I wanted to do something grand to honor him.  A friend suggested that I "upped" my running game and try the NYC marathon.  I was dead set against it initially because the thought of running 26.2 miles was never a goal of mine.  I was petrified.  Would I finish? Would I get injured? How do I train? "Blah, Blah, Blah" but the more I spoke to others who had run one and the more I trained, the more I wanted to participate.  I was running this one for my Dad.  My Dad gave his all to everything and everyone up until his last breath.  And so the morning of November 5, 2006 I laced up, had a little talk with my dad and ran my first ING NYC Marathon.  Though it took me 6 hours 18 minutes 39 seconds, I finished! I received a medal, certificate and it was magical.

Running through 5 boroughs, being greeted by thousands of spectators all rooting for you, being in one of the greatest cities in the world, feeling like a local celebrity and having an overwhelming sense of accomplishment is a feeling never to be forgotten.  A feeling I've never had from an overwhelming sense of accomplishment is a feeling never to be forgotten.  

Thank you, Dereine for sharing your amazing story!

Last, I happened to catch an episode of "Lisa Ling's Our America" last week and it's rare that I get to watch "The Boob Tube" but her story on a 97 year old woman running track definitely caught my attention.  Check out the video and GET OUT THERE!

What is it about? It is about being a part of the entire 
San Diego running community! With 4 levels of 
participation, we have a spot for you!
Details forthcoming.

Elite Development Team
Focused on Track and Field and helping 
local athletes make the breakthrough to 
the level of National and International 

Race Team
Focused on local road racing and cross country, 
the Race Team is for the upper level of 
San Diego's better runners.

Competition Team
For those who are on the cusp of greatness 
or working to get there. 
Home to age groupers, trail racers 
and more.

Open Team
For those who are starting out at racing or 
even do not care to race but just love running.
Get In Store Discounts and earn free gear with 
purchases and be connected to the community.

The Flu and You. . .the Athlete

It's that same time of the year again when the media tells us we have to get our flu shots and we better hurry because supplies are running out!

It is like clock work, we push towards the Holiday Season, particularly Thanksgiving and we are told to get ready for Christmas. . .

a week before Thanksgiving

!  Then right after Thanksgiving we have eaten ourselves into a coma but have just enough energy to shop until we drop on Black Friday, fighting crowds of people for the next best gadget.

Between black Friday (

it should be called "crazy" Friday and not "black" Friday, I'm just say'n

) and the New Year, we come in contact with A LOT of people and usually people we are not normally around.  Think about it, Thanksgiving we are with family, friends, airport travelers and strangers if we are doing seasonal volunteer work.  Christmas brings crowds of people shopping along side us, company parties, neighborhood block parties and food, glorious "rich" food that we just can't get enough of.

Ah yeah, your immune system has just been crushed by the Holiday Season.  We all do it, year after year.  Falling off our daily routine and workout regiment, putting our bodies at risk to catch whatever virus is out there.  

If this is


you that's good but

 it could be someone around you and whatever you touch at work, the gym or while running errands. . .you are open to catching someone else's germs.

Here are some quick tips to Preventing the Flu: Good Health Habits Can Help Stop Germs

1.  First, as an athlete,

make sure that if you are going to the gym on a consist basis that you clean the equipment before using it.  Most gyms have anti-bacterial spray or wipes that are disposal and easy to use.  After your workout, make sure that you wash your hands thoroughly and avoid contact to your face before, during and after your workout.

According to the Center of Disease Control. . .

2.  Avoid Close contact.

 Avoid close contact with people who are sick.  No problem, right? Well, there are those that still come to the gym, work and school who don't believe they are that sick, so watch out and STAY AWAY!

3. Stay home when you are sick and do not workout.

 If possible, stay home from work, school and the gym when you are sick.  Your body is trying to fight off whatever it is you caught.  Running or doing a high-impact workout will only make you weaker and lengthen your cold.  

So, stay away  and remember everyone else will love you for it


4.  Cover your mouth and nose when you are coughing and sneezing "



 I know that many of us may  not know when we are going to sneeze or cough but

just in case

carry some tissue in your back pocket at all times.  A small pack of tissue from Target is about $1.20.

5.  Clean your hands.

 Washing your hands often will help protect you from germs.  If soap and water are not available, use an alcohol based hand rub.  You can pick up a ton of those little "anti-bacterial" tubes from Target, Walmart or your local drug store for as little as $.99.  Put one in your kids lunch boxes as well!

6. Avoid touching your eyes, nose and mouth.

 Germs are often spread when a person touches something that is contaminated with germs and then touching his or her eyes, nose and mouth.

7.  Practice other good health habits.

 Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids and eat nutritious food.  

Hmmm. . .really! Cool!

Please note: talk to your doctor about getting the flu shot.  Everyone is different when it comes to their health.  The flu shot can NOT prevent you from catching the common cold or a bronchial infection, so make sure you get the facts before getting the shot or letting your kids get the shot.  

I usually do not get the flu shot but in November 2011 I did.  Honestly, I did not see the difference in having it.  I did catch a quick stomach flu and later a virus that lasted for several weeks, so the flu shot is an individual choice with your doctor's consent.

According to USA Today, this month 18 children under the age of 18 have died because of the seasonal flu and over 2200 people have been hospitalized with flu symptoms.  Right now, it's time to listen to your doctor, let him/her take into consideration your health history and decide if the flu shot is for you.  

Let's stay Happy and Healthy out there! 

Happy Running


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This woman has been trying to get me to run track again for nearly 4 years! I had the honor to meet Aeron Genet and her husband Marc back in 2008 at one of the many running expos I had attended.  Even though we were both clothing vendors, I always admired and LOVED her gear!  Aeron would always say. . ."Come on, Nicol. . .you know you want to get back on that track!" I would say...ah, no. . .YES, if only I were 18 again!

Aeron Genet from Running Divas has enough running in her for the both of us.  I always enjoyed hearing about her latest events, her team and how her training was coming along.  Aeron is truly an amazing woman and I could only dream of doing half of what she has accomplished on the track. . .post college! Let me introduce you to  the Running Diva herself, Aeron Genet.

Aeron, what got you into running?
Back in 1978, I was in the 6th grade and my school held a Turkey Trot.  When the 1.5 mile race started I soon found myself in the lead with my PE coach, Ms. Norbeck who was on her bike! After winning that race, Ms. Norbeck encouraged me to run Junior High track and cross country.  I have been running ever since and what a testament to the importance of PE teachers!

Running makes me feel "connected" to the earth, myself and friends.  It's "motion mediation" where I can reflect on what's going on and solve many, many issues that continue to occupy my mind.  I love running because you can do it just about anywhere...even standing in place if necessary.  Movement is essential and running is one of the simplest ways for me to integrate this into my life.  Again, I have been running since the sixth grade only to take off from competition for about 6 years in pursuit of a corporate career.  I quickly returned when my husband and I relocated to the Central Coast of California.

Who inspires you?  My husband (coach) Marc and Linda Somers Smith (US Olympian in the marathon) who at age 51 continues to kick my butt and get close to her lifetime PRs.

What was your best track event and what was the worst? 
My best event is the 800 meters, short and sweet! In hind sight I wish I would have focused more on the 800 after my college competition.  My worst event is the 5000 meters on the track.  It's just not my strength to grind out lap after lap on the track and maintain focus/ intensity for over 12 laps in a race.
So, you are the creator and owner of Running Divas. . .what got you started?
In 2004, I ramped up my focus on track racing and surprisingly qualified for the US Olympic Trials in the 1500 meters.  Just a few months following that feat, I found myself in a boot with a broken bone in my foot that stopped my competition for the next year and a half.  This provided a window for my husband, Marc and I to channel our energies and launch a new line of lifestyle clothing for women who run.  With Marc's 20 years in the garment industry, mainly surfing and skating, we were able to apply his experience to a sport that we were both intimately involved with since our childhood.  Running Divas was launched in the summer of 2004 at the US Olympic Trials track meet in Sacramento.  For the past 8 years Running Divas has brought us to marathons across the nation and introduced us to many motivating women from all walks of life.

What advise would you give to other runners and women who workout? 
I would say. . .get a coach, stay focused and group up with friends!

Thank you SO MUCH Aeron for sharing your story and inspiring women all over the country with your running and through Running Divas
I miss seeing you but will be on the running circuit again soon and looking for you!    
I still have my favorite Running Divas
T-shirt! "Run Pretty"!

Posted on November 30, 2012 and filed under "aeron arlin genet", "men", "run", "running divas", "running", "women".

I am finally running again and it felt. . .it HURT! The first mile was a little rough and I thought about everything else I could be doing but I DID IT! I couldn't catch my breath at the beginning of the run but I finally got it under control after about a mile.  It's all good and I am happy that I did it because now I am ready for today's run and workout! I am going to run about 20-30 minutes today and then do a strength exercise.

I am training for a couple of 1/2 marathons, possibly a tri-athlon and GRIT! GRIT is a new program through Les Mills that is a 30 minute body blasting. . .get you in shape QUICK workout that I will get certified for next year.  This program is perfect for fast 5K, 10K and 1/2 marathon runners.  It works your entire body through plyometric and weight training!
Ran around the Soccer Field

As for those parents that feel like they can never make time for a good run or even a nice walk because you are taking the kids here and there.  There has to be a moment when you are just sitting there waiting for your kids to end practice and head to the car.  You could get OUT of the car and walk or run during that time.  I know it's only a few minutes or too much for your to change your clothes but it's EXERCISE and it's MOVING your body! Join me in this MOVEMENT of getting people into shape and away from too many doctor visits! We need you and your family/friends need you!

Results from yesterday's run 2.57 miles / 232 calories burned / time 23:06. I averaged a 8'59"/mi which is good because those first few steps were a little nerve racking! Happy Running!

Posted on November 14, 2012 and filed under "men", "moms run", "nike +", "results", "run", "running", "women".


When you are a superstar, they say you have to be a triple threat to survive in the industry.  You have to be able to do it all if you want to hang with the big boys.  Well, in my world I love surrounding myself with "superstar" types like Kate Deering of KateDFitness. Kate is and always will be on the top of my "A" list.  Kate is not only one of THE top personal trainers in San Diego, she is an entrepreneur,  a nutritional specialist and for a bonus. . .a great Mom to her beautiful baby Bugsy!

I met Kate back in late 2008 through a women's networking group.  It was easy to talk to Kate and we quickly bonded when it came to athletic wear and our love for working out.  We wanted to do more and joined forces to raise money for one our favorite organizations Stand Up 4 Kids.  Together we raised over $3000 in a 6 month running challenge encouraging other athletes to do the same and help those in need her in San Diego.

Since then, Kate has expanded her services from personal training to nutritional counseling, fitness retreats and dynamic contraction technique stretching.  If you are looking for something that is built specifically for your fitness needs, Kate will not only help you get there, she will guide you through the process.  Read more about Kate and get motivated to change your life and your body!

What got you into personal training?
I love helping people and I love movement.  Through movement, people "feel" better and they end up looking better as well.

What would you say is your passion?
Passion. . .I think it is figuring out how to heal the body on a cellular level.  Using food and exercise to heal  and feel great NOT drugs, surgery or injections.

How does working out and running make you feel?
Working out and running makes me "feel" amazing and in control of my life.  I feel like I have direction, challenge and a desire every day to want to get better.

How long have you been in the health industry?
I have been in the health industry for nearly 18 years.  I love it because the more I learn, the better I become and the more I can teach others. 

Who inspires you?
People who are willing to take a risk inspire me.  People who choose to live "out of the box".  Authenticity inspires me.  

Do you have any advise for other women?
My advise to women. . .never put yourself last.  Women today always seem to give to everyone but themselves.  YOU must remember you are no good to anyone if you are sick, depressed and unhappy.  YOU are #1. . .take care of your needs and you will be able to take care of others 100X better!

Kate, you are my soul sister from another mother! Keep "moving and motivating" others and until next time. . .Happy Running, Gurl!

2009 Vegas Marathon FINAL event
for the Stand UP for Kids Challenge!