Posts filed under Personal Training

Water Wednesday Fitness Tips: "Keeping Your Water Bottle Loaded"

HYDRATE. 

When pushing through a tough workout hydration is key. Water, in particular, prevents dry mouth, headaches, keeps joints lubricated and muscles oxygenated. Water is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Daily water recommendation for men is 3.3 liters a day (or approximately 13 cups) and for women, 2.2 liters a day (or approximately 9 cups) . If you are active...keep it coming!

If you are not sure you are getting enough water, check the following. Are you experiencing little to no urine, dry mouth, sleepiness, confusion and/or extreme thirst? If so, start filling up that water bottle and keep it by your side all day, every day! 

When exercising for 30 minutes or more, I recommend drinking water every 10 minutes to keep you from over heating and energized. Drink up and have fun! 

Posted on November 27, 2018 and filed under Exercise, Fitness, Fitness Tip, Personal Training.

I Need Motivation...4 Things that will keep you GOING!

FOUR THINGS TO HELP YOU STAY MOTIVATED

What’s the theme of the month for a lot of my friends?..."I just don't feel like it...I am not motivated to do anything". What's funny about hearing this...I feel the same way too and I am the person who motivates others!! YIKES!

Look, I get it. The year is coming to a close A L R E A D Y and we have that last leg of the year to finish. Thanksgiving, Christmas and you know it’s true…FAMILY…URGGGG! So, starting a workout is probably the last thing on your mind. Well, I put together 4 things that MIGHT motivate you to keep going and start your day off on the right foot! Just like the quote above, “Awe SH!T, they’re UP!”…get up, piss off the negative people, spread some good around the world (we need it) and let’s finish this year strong.

1. Surround yourself with positive people. Sometimes it is hard to be positive when the people around you are not so positive. You may think you are helping by listening to all of their problems but you’re not…it’s just bringing you down. That's not healthy. Stay away and change it up, even if you have to "go it alone" for a little while. #selfcare

2. Post pictures and quotes that really make your heart JuMp! It’s time to be “Being Mary Jane” and add a few post-its to your mirrors and doors. There are so many inspirational quotes and motivational sayings out there. Grab about 5 of them and post them, share them on social media and really soak in all those positive words and phrases.

3. Sign up for a local, small event. Wait? I haven’t started training yet, Nicol! Relax, it’s OK. Find an event you enjoy doing that is small and local. You don’t have to fully participate but being around others who are doing what you love might spark a little motivation to get back into the game! That’s what happened to me this year. I was surrounded by so many duathletes, runners and triathletes, their energy was so infectious, I started training consistently and preparing for a new event every month!

4. Meditate and Pray. I truly believe in prayer and meditation. Why? It's my quiet time to relax, recharge and get ready for a new day. Take 10-15 minutes to pray, breathe and be thankful for the things you have RIGHT NOW. If you start to think about the good things that are happening in your life (no matter how big or small), you will forget about the bad stuff and start to put things in perspective.

Alright...let's get out there and do this!

FIT TIP TUESDAY

...Get in shape and Stay there!

 
 

In order to make a significant change in your body, you have to develop a workout program that is right for you. I always encourage my clients and friends to eat real food, stick to a plan and allow yourself a day or two to just be YOU. Remember, getting in the best shape doesn't mean you have to stop eating or workout like a maniac. It's about eating smarter, understanding how food can work for you and not against you. Keeping up with what you eat, how often you workout and tracking sleep all play a roll in keeping the your body in the best shape possible. 

If you are not trying to lose weight but maintain or even gain a few pounds (yes, that's a real thing) everything mentioned above remains the same. Below is an example of a "plan" that anyone can follow. It's extremely simple but it's a start. Planning is everything and when you stick to it, it will be successful.

Body:

  • Exercise 5-6 days a week for 40-60 minutes (2-3 strength days and 3 cardio days)
  • Prep daily meals (3 solid meals a day/2 snacks/drink 9 cups of water)
  • Stretch before and after each workout for 5-10 minutes
  • Get a minimum 7 hours a sleep a night

Mind:

  • Replace any negative thoughts with positive thoughts "immediately"
  • Know that you are exactly where you need to be right now. You have a good base to set realistic goals for a healthier lifestyle.

Spirit:

  • Take 10-20 minutes per day to pray, meditate or have personal quiet time.
  • Choose to be happy and appreciate where you are in life.
  • Be grateful and live in the present.

Happy Friday! Contact me for a more exclusive plan...just for you!

LEARN - Monday Magic

images from pexel.com

images from pexel.com

I know that most running bloggers, fitness experts and motivators share things that are positive, forward driven and full of happy thoughts. I know because I am one of those bloggers. I love reading a perfect training session and unicorn fitness dreams. But what happens when our favorites make a mistake or fail at something? Do they admit it? Do they share on Facebook? or Instagram? For the most part, probably not and I get it. I H A T E admitting I made a mistake and I definitely don't want to share it with the world. BUT...

This weekend was an eye-opener for me. I will TRY and admit what I failed at. U G H!!! Ok, I went to take another "Health Expert-type" exam and let's just say I missed the mark. #mad_emoji_face #embarrassed #frusTRATED

Yes, the trainer, the runner, the sports-mom and the coach has to re-take an exam on something I ALREADY KNOW! Let me just type, that was hard to type.

I could give you a ton of excuses but what good...OK...I didn't get enough sleep CRAMMING for the darn thing and I allowed LIFE to take over my study time. Excuses, maybe. Consequences, predictable.

Ok, back to LEARNING! What did I learn from this experience? Well, that I (singular) wasted A LOT of time not studying and allowing external situations to take over. Also, it's no one's fault but mine. Yes, I am a busy, working mother but if I want something bad enough, I KNOW how to make the time and space to get it done. NO EXCUSES.

The moral of the story? There are NO mistakes, NO failures and NO ONE ELSE to blame for your own short comings. Yes, there are things in life that may slow you down but it doesn't mean you can't get back up and try again. That's what I am going to do. TRY AGAIN and PASS with flying colors. 

MY LESSON in all this?

  • BY-GONE. I can retake the test.

  • STILL CERTIFIED. I am certified in 3 others Health Certifications.

  • HUMAN. Yes, life gets in the way because I am human.

  • MOTIVATION. This weekend has really pushed me to re-organize my life and keep going, now with a little fire under my pants.


LEARN - lərn/

verb

  • 1.

    gain or acquire knowledge of or skill in (something) by study, experience, or being taught.

    synonyms: acquire a knowledge of, acquire skill in, become competent in, become proficient in, grasp, master, take in, absorb, assimilate, digest, familiarize oneself with...

  • 2.

    teach (someone).

LOVE YOUR LUNGES

LUNGES:

If you are looking to reshape your glutes, quadriceps, hamstrings and calf muscles you need to do lunges. I have to admit that lunges are not my favorite exercise but the benefits of having a great butt, shapely thighs and faster 5K times has me hooked!

Lunges not only help strengthen your legs but they also help improve overall balance, flexibility and core strength. 

When performing lunges,

  1. Make sure your legs are shoulder width apart
  2. Next, take a nice step straight back from where your foot was placed under your shoulders.
  3. Move downward by bending knees at a 90 degree angle and finally
  4. Push up through your heels for full range of motion. 

Benefits:

  • stronger core
  • improved flexibility
  • better range of motion
  • provides power when sprinting
  • great looking glutes
  • shapely thighs
Posted on March 25, 2018 and filed under Workouts, Women's Fitness, Training, Running, Personal Training.

Favorite Core Workout

 
nicol2_white03-copySQRFB.jpg
 

One of my favorite exercises to do after a long run OR just to do as part of my workout is the sit-up w/shoulder extension combination. It works the entire upper body and I definitely feel it the next day. If you do this exercise correctly, this is a fantastic upper-body workout you can do anywhere.  

  • Use medium to heavy weight.
  • Make sure your knees are bent and feet are hip length apart.
  • As you come down into your sit-up, roll into spine.
  • Keep your arms bent and weight near your chin before lifting weight over your head.
  • When you raise the weight overhead, make sure it is directly over your head and arms become straight.
  • Suggest doing 3 sets of 10-12 with a 30 second break in between.

4 Reasons to Love Thanksgiving

1. Family: Whether you have a traditional family or you have created your own, having a circle of people that you can count on when things are good or bad makes life so much better. Be thankful for your family and friends. They are there to challenge us, love us and be there for us no matter what.  

2. Food: O M GOODNESS! I love food and even though looking at me, you may have your doubts but cooking and eating are always on the top of my list. As I blog...my 15 year old daughter has control of the kitchen this Thanksgiving and has put together an amazing menu of fresh and exciting meals for the entire day. Love food, respect food and enjoy of the flavors of life!

3. Fitness: OK...sometimes this has to go before both family and friends but I LOVE FITNESS. It's a great way to release tension, get in the best shape of your life and meet other amazing fitness freaks that will keep you accountable this Thanksgiving Season. Remember, you will have to face them in the gym on Monday if not this weekend.

4. Fun: Whether you are knee deep in snow or you can hear the sounds of crushing waves at the beach find a way to get OUT OF THE HOUSE and have some fun! Whether it's a family walk, going to the local Thanksgiving parade or Turkey Trot...don't worry about life and have so much fun!

Ok, I have to go...the food festivities have begun ALREADY! We have an amazing Thanksgiving Breakfast spread that I have to .....BYE! 

Cross over and Cross Train!

Cross training is a fantastic way to improve your performance for your sport of choice. This is why triathlons have become a lot more popular with runners in the past few years. Runners swim to increase lung capacity and improve endurance. Swimmers run/cycle to build stronger legs for the water. Cyclists run/swim to keep training intensity high and break from their cycling routine. Same hold true for other sports. . 

Image what you can do if you trained in a completely different sport and start using muscles you didn't know that you had! For instance, football players have been known to take ballet to improve their balance, coordination and even their mental focus on the field. Football players use the same muscles a ballerina uses when performing their sport. The execution is different and that is what helps increase your overall strength.

Another benefit to cross training is using muscles you may not know that you have because you are moving in the same direction when performing in your specified sport.  If you are a runner or cyclist, you are always moving your legs and arms back and forth in the sagittal plane. But, if a runner starts to play tennis the body will be challenged in a new way. Now you are moving left, right and transversely.

Golfers get great cross training through Yoga. Yoga elongates the muscles, strengthens the back and core, as well as improve a golfer's swinging range. Yoga is a great way to keep the muscles loose and increase flexibility.

As a personal trainer, I highly recommend cross training to help improve performance, flexibility, mental focus and range of motion. Cross training will also break up the monotony of your daily workout and keep you motivated to be the best athlete you can be. Try something new and see how you will keep getting BETTER

Posted on October 17, 2017 and filed under Training, Workouts, Running, Personal Training.

THREE for ONE

This week's workout is a bit challenging, but can be done! 

WALKING PUSHUPS are best on your toes, alternative on your knees.

  • Chest, Triceps and Core Muscles

SQUATS w/TRICEP EXTENSIONS, elbows in and head straight

  • Thighs, Hips and Buttocks

PROGRESSIVE RUSSIAN TWISTS, torso is solid and planted

  • Obliques and/or Abdominal muscles, balance training

Training Tip Tuesday

Consistency and Discipline. In order to successfully make a change to your body, mind and spirit...you have to be consistent and discipline. Once YOU have decided to make a change, create a realistic plan that you can easily repeat at the same time every day...this will help form a new habit. Stick to the plan and make sure you fully complete each exercise... this will motivate you to want to do more next time. Track your progress to see how you are moving along... 'can you do more or should you do less?'. Believe in yourself, believe in your training and enjoy "the new you"! Make small, progressive changes every 4 weeks to keep the work fresh and keep you inspired to do more. Good luck!

  • Decide
  • Create
  • Do
  • Track
  • Believe
  • Change