Posts filed under Health

FUN FITNESS FACTS

 Photo provided by  Ace Fitness

Photo provided by Ace Fitness

Did you know a good workout can…

  • make you happier

  • improve your sex life

  • slow down the aging process

  • make you feel stronger

Would you go to the gym for those reasons? Would you workout more often because you know that exercise can improve other areas of your life and not just decrease your waistline?

Well, I know for some, working out can be a burden but for me everything listed above holds true. Also, working out sets the tone for the day and gets me ready for any challenges I might face. Check out more fun facts below!


Fun facts that will make you see fitness in a different way and get you moving!

Turn that frown upside DOWN.  Regular exercise can enhance mood and overall well-being. When you increase your heart rate, challenge your body and get out of your comfort zone. . .not only did you complete a workout, you have proved to yourself that you CAN do anything that you put your mind to.  That alone can make you feel really good inside and prepare you for your next challenge!

You don't have to run ALL THE TIME to lose weight.  Wait. What? Yes, you read it correctly. Did you know that when you run long distances frequently you can actually prevent fat loss because your body will start to burn muscle and not fat.  Studies have shown that when you consistently strength train and add possibly less cardio, you will burn more calories for a longer period time than just running or doing cardio exercise.  So, make sure that you don't confuse more cardio to lose more weight.

Visualization can improve your workout.  Like anything else, if you visualize completely your workout, not only will you finish the workout, you will improve the way you worked out. Knowing what's ahead, understanding why you are doing what you are doing and focus on the end results will get you through a workout much more effectively vs. not knowing what you plan on doing once you hit the gym. So plan, prepare and complete!

Now that you have these fun little tips, let's get MOVING.

Peace -Nic

Rock The Bay Triathlon | Duathlon Event

Another race down and one more to go before the season ends. Rock The Bay San Diego Triathlon was a nice, challenging race. Loved it! The course was simple and straight-forward. Next year, if you decide to do a KOZ event for the first time (beginner) do the Solana Beach Tri|Du event in late July. If you can not make that event, Rock The Bay would be my second suggestion.

Of course, I participated in the sprint duathlon this weekend. The sprint duathlon consists of a 1 mile run - 10 mile bike - 5K run. For me, it is such a challenge and keeps my mind moving the entire race.

The course for Rock The Bay was pretty easy with a few exceptions. There was only one turn that was a little too tight and part of the road for the bike was SOOOO bumpy and rough, I think I did AT LEAST three “wheelies” just to avoid a flat tire.

There were only 31 participants in this particular event but nearly 900 participants overall.

I love these multi-sporting events because it brings so many people together. Like running, everyone has a reason why they participate and for some, it’s simply to challenge themselves mentally and physically. It’s like going to a rock concert and all the athletes are rock stars because they not only ran, they jumped on a bike or swam in the ocean. It amazes me every time!

After each race I check my time, think about how I felt and ALWAYS try to learn from my mistakes. My first lesson on Sunday was the first transition. It sucked! I thought I was organized but I wasn’t. I spent WAYYYY too much time in transition messing around with my shoes, helmet and hat.

The next lesson came from the bike. As I mentioned before, parts of the road was very rough. My back wheel got caught in a crack in the road, the potholes were so big, bad or packed all wrong I literally lifted my bike over the terrain! It was crazy! I was little scared too. LOL! No, seriously.

The third lesson, I will not doubt myself again. I saw an opportunity to beat someone, a man, who beats me every time. I was too scared to make a move too soon, so I waited. Once I found a little confidence, I gradually picked up the pace and when I was ready, I took off and I got him! LOL! If I would have made the move sooner, I could have shaved off time lost in that first transition. But, it’s all good!

So, there you have it! I have ONE MORE race of the season and I will be ready. What a year it’s been and I am so happy I made duathlons a significant part of 2018! I hope this inspires you to get out there and find something you can do athletically. Remember, being an athlete is anyone who moves and challenges themselves mentally and physically.

RESULTS: 1st place overall female | 1st place age division | 4th overall men and women | 1:02:57

PROUD TEAM MEMBER OF HEREVOLUTIONS 2018

SD TRI SERIES

KOZ EVENTS

Benefits of Massage Therapy

Massage Therapy:  manual manipulation of soft body tissue (muscles, connective tissue, tendons and ligaments) to enhance a person's health and well being.

Athlete: a person who is proficient in sports and other forms of physical exercise. . .that's you!

If you are an athlete, how often do you get massages? Once a week, month or once every 3 months? Well, I am here to tell you that you should get a massage as often as you can and add it to your fitness routine. If you workout 3-6 times a week, you need to make sure that someone is massaging those muscles once every two weeks OR at least once a month!

Massage therapy has been used by elite athletes for many years.  So much so, massage therapists are a specifically hired to be a part of their athletic staff. Even some of your favorite rock stars that live on the road, working concert to concert have their own personal massage therapist to keep their muscles in mobile and prevent future injuries while performing.

Whether you are a runner, multi-sport athlete or a rock star, getting a massage will keep you moving and performing at your best.

Benefits of Massage Therapy:

  • Relaxes the muscles
  • Provides a better range of motion
  • Relaxes clenched muscles
  • Helps to prevent future injuries
  • Reduces the intensity of DOMS-Delayed Onset Muscle Soreness
  • Increase the number of white blood cells that help fight off infection
  • Decreases the "stress hormone", cortisol
  • Increases the balance of your body

Massage therapy should be a part of your regular fitness routine.  I would suggest booking an appointment after one of your harder workouts or big event (marathon, 5K or athletic competition). If you can afford a massage every week or two, that is fantastic! I highly recommend that you get a massage 2-4 times a month.  It's a great way to get your body moving in it's full range of motion and familiarize yourself with what your body can/can not do! 

Please note if you have chronic back pain or imbalances in your body, seek professional help first.  Talk to your doctor, physical therapist or personal trainer.  They can direct you to a massage therapist that can work for you!

Ru...Run... Running!

OH MY GOODNESS! There was a lot running this weekend, even for me! I type that but, of course, I still loved it!

I haven't been blogging for a while because I have been extremely busy with work, travel and trying to keep up with my soccer girl's schedule. My daughter has been just as busy and I have to say, I'm proud of her work ethic. She keeps pushing through no matter what's thrown at her. It's funny because when we do get a chance to breathe and actually talk to each other, we literally compare how many hours we have slept in a week's time. It's not much but things are getting done.

Since both my daughters were traveling this weekend for their respected sport, I decided to volunteer and get in a lot of running. My next event is coming up in a few weeks and I want to be ready!

Saturday, I headed north to help out the ladies from Sandy Feet Events . They put together an awesome 5K Fun Run for the EAT DRINK VEGAN festival that took place this past weekend at the Pasadena Rose Bowl.

There were approximately 150 runners and walkers at the event and the weather was perfect. The first 50 finishers received a free yoga mat and the top runners received a medal. Soon after the run there was 30 minutes of yoga and later meditation. All the participants were so happy to be part of this event and excited for the festival!

Sunday, I decided to head to the beach and knock out a 9 mile run. It turned out to be an 8 mile run because my body was SO SORE from the day before. I did a lot of standing, cheering and moving cones around, so that made sense...I guess? Don't tell my daughter but I did catch up on a few "Zzzz" soon after! 

Then there was MONDAY, Memorial Day. Yassss! The night before my phone buzzed to remind me of an event that... I COMPLETELY FORGOT I SIGNED UP FOR! The Soledad 10K Challenge sponsored by Movin Shoes. Wait...WHAT?? I debated running this event all night but when I sign up for something, I have to do it and I am so happy I did! The course started at Movin Shoes in Pacific Beach. Runners ran 3 miles UPHILL to Mount Soledad and 3 miles back down to the store. I LOVE the events from Movin Shoes because they are free of charge and Mick does a great job of inviting runners to run different areas of San Diego, day or night. You can find Movin Shoes on Facebook, Instagram, Meetup or, of course, their website.  Sign up for an event and meet great people! 

Now that all the running is over, for now, I feel really good. No more anxiety and I am well rested. I am ready to start a new week and face any challenge thrown at me. Almost any challenge!  Happy Memorial Day weekend and have a great week.

Let me share something with you, if you have a lot of stress in your life, suffer from anxiety or have trouble sleeping, physical activity can help. You do not have to run but you do need to move, increase your heart rate and break a sweat for 30 minutes each day. It is ALWAYS hard to start but when you  finish, you feel great! 

As always, talk to your doctor, build a plan, seek support and get moving. Remember, life happens but it doesn't have to stop you from living. Email me with any questions you might have! Good luck.

 

 

Here is your Brain on Exercise

5 Ways Exercise Helps the Brain

When you feel slow, tired and unenergized, check your schedule, did you get a workout in today? 

As an athlete, trainer and worry-wart extraordinaire, I already know exercise is good for the brain! Exercise releases endorphins and hormones that help improve brain function. There are actually 10 hormones that have a direct physiological effect when a person is exercising. Your brain is always at work, so why not exercise so it can work at it's best.

 

Here are 5 ways Exercise can Improve Brain Function

Increases Your Focus

When you exercise on a regular basis and you have a goal in mind, you are disciplining yourself to focus. Focus is bringing attention to one particular thing and that "thing" is YOU! As you see yourself improve, the focus you have created can be harder and harder to shake off and that's good!

 www.pexels.com

www.pexels.com

Makes You Happier

I don't know about you but when that workout is over and I have survived, I am very happy! Last week, I did my first real track workout in 20 years! When I saw what I had to do, I almost walked back to my car. I did the workout and I walked away happy. When exercising, endorphins are released from the pituitary gland in the brain and act as a pain killer. 

Increases Resilience To Stress

When you workout on a regular basis and exercise becomes a huge part of your lifestyle, there is no more room for a lot of stress. As mentioned above, you are releasing stress fighting hormones every time you work out. Also, as you see your body change, all you care about it feeling better and being at your best. Exercise builds you UP mentally and stress is reduced significantly.

Improves Your Quality of Sleep

If you have a terrible time falling asleep, workout at medium to high intensity. Sometimes we do "just enough" to say we worked out. I have to tell you as a trainer, if you are not getting proper rest, you need to "up the ante" when working out. Always check with your doctor first but don't cheat yourself. Get  good solid workout in and GET SOME SLEEP!

Lowers Your Risk of Dementia and Alzheimer’s

When you exercise a chemical in your body known as the brain-derived neurotrophic factor or BDNF, stimulates the growth and increases the number of brain cells. The more you exercise the more BDNF you produce which helps with memory function. It's easy to chill and live a sedentary lifestyle because it's easy. Everything you need is right there in the palm of your hand thanks to technology. GO OUTSIDE, be around people and build your BDNF so you won't forgot who you are those who love you!