Category Archives: Fitness

Workout: ‘Fall Back’ Into Fitness This Season

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Has summer sidelined you from your usual fitness routine? Don’t beat yourself up; just recommit to making exercise a priority as you set your fall schedule.

Easier said than done, though, right? 

Well, give me 20 minutes, and I’ve got a fun way to help get you back on track. Perform this tabata-style routine a few times times a week, and you’ll set yourself up for better success by the time the holiday frenzy hits.

Or if you’ve been consistent over the past few months, this workout is also a great addition to your current regimen. Whether you’re short on time, need to switch up your routine or want improve endurance and speed, it’s one of the most efficient ways to burn fat and build lean muscle.

So set the timer, and get ready for what will likely feel like the longest four minutes of your life!

Are you revamping your fitness plans for fall?

August Goal Check-In

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“August is the Sunday of summer.”

I’ve been hearing this sentiment crop up lately as we enter our final stretch of summer. But it’s hard to share in that all-too-familiar melancholy when you feel as though you’ve made the most of the past few months, life-wise.

Admittedly, I haven’t been the most disciplined or the most goal-oriented when it comes to training and racing this season. But you know what? I needed a mental break, plus my body needed a breather. And I’m going to stop feeling guilty and/or apologizing about it. 

This is primarily a health and fitness blog, though, which is why I always put pressure on myself to keep pushing boundaries. I like it that way; not only for accountability, but to keep things fresh and fun and for the support of a community in which we reach for things once never thought possible.

But it’s also real life. And the truth is that the reality of living a healthy lifestyle isn’t always about testing the limits of strength and endurance or earning new PR’s and shiny finisher medals.

Those are wonderful — not gonna lie — but as my “off-season” stretched further than usual this year, I’m less concerned at the moment about living and dying by a strict training plan and more preoccupied with thinking about priorities, motivation, goals and how they’re evolving as I grow older.

As you can probably tell, I’ve had ample time to reflect this month. Maybe too much. But that’s one of the perks of an extended off-season, as well, I suppose.

So, you can see how it’s also hard to believe that this is the last summer edition of my monthly recaps; the next one will be after the official start of fall, and I’ve got something a little different in the works for September… Stay tuned!

Read more about the five goals toward which I’m working this year.

Here’s the latest on my progress:

1. Seeking Balance

In August we officially wrapped up the summer edition of the Portland Trail Series. There were two final races this month, one of which I paced friends and the other I ran with Ben (or rather, behind him) to finish the series just as we began it: together.

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What I’d really been waiting for, however, was a visit from my parents from Michigan! I can count the number of states my dad hasn’t been to on one hand — and Oregon was one of them, so it was especially thrilling to be able to explore with them and show off the beauty of summer in Portland.

2. Training Smarter

I like to think I’m pretty in tune with my body, but this month I honed my skills on the subtleties of hearing versus really listening. Hearing can be tuned out, but actual listening takes effort to decipher what’s going on — i.e. sometimes a nap with the dogs is warranted instead of a tough workout.

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Along that same theme of body awareness, I’ve taken a deeper dive into yoga, Pilates, barre, cycling and strength training this month. In the absence of playing with my usual running numbers (pace, mileage, etc.), I’ve found it very satisfying to keep my brain engaged with these types of technique-driven classes.

3. Facing Fears

Gah! Another month slipped by, and I’ve only made it into the pool once to practice those drills I learned in July. I did give Ben a long-desired birthday gift, however — a waterproof iPod and ear buds — which I’m thinking I will likely be stealing borrowing for upcoming water workouts.

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That’s right; no more excuses! I’m making it a goal to get in the pool at least once per week for September so I’m holding myself accountable — right here, right now.

4. Pushing Myself

Although I opted out of this year’s Hood to Coast in favor of cheering Ben on, I softened the blow by registering for a 5k with my sister in October. I’m also keeping an eye out for fun, holiday-themed events in November and December to round out the year. Because who doesn’t love a turkey trot?!

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And my eyes are already on the prize for 2016. The wheels have been turning, and I’m thinking I’d like to do a fall marathon, as well as some shorter distances (5k’s, 10k’s) in between to focus on speed over distance for a change. More on that soon…

5. Giving Back

Finally, our LUNA crew has really been blossoming over the course of the season, and I love ending Mondays with these beautiful, smiling faces. Our regulars are killin’ it with PR’s and all kinds of race distances, and we’re getting a steady stream of newbies popping by to check us out (if you’re interested, #justshowup — we really are ALL levels, walkers through runners)!

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In addition to sponsoring our second Portland Parks and Recreation $5 5k, we also started promoting our big Spin-a-thon charity event, which is taking place on September 27 from 3-5 pm at Revocycle in the Pearl. Get your sweat on, enjoy entertainment and refreshments, win some amazing raffle prizes and go home with a swag bag packed with goodies — all for a great case: the Breast Cancer Fund.

Join us — space is limited, so reserve your bike here before we sell out. And be sure to follow along in the fun via our Facebook, Twitter and Instagram accounts.

We’re also still actively recruiting, so whether you want to get out and stretch your legs with a vigorous walk or challenge yourself with a tough track workout, we’ve got something for everyone at practice each week. Bring a friend, and start your week off on the right foot!

How are your 2015 goals coming along? 

Are We Fitness ‘Fadded’ Out?

From big box gyms to boutique fitness studios. From hot yoga to cold workouts. From barefoot to maximalist running shoes. From quality of life to quantified self.

No matter which way the pendulum seems to swing, we never seem to tire of chasing after the latest fitness fad. And while each new twist on tradition is encouraging — it means that the general population recognizes the importance of being active — I can’t help but think that the more we’re consumed with distracting ourselves from the actual task at hand, the more we’re missing the point.

Don’t get me wrong; I’m all for keeping fitness fun and mixing up workouts to make things more interesting. But where’s the line between science and marketing, safe and potentially dangerous, effective and inherently counterproductive?

Case in point: ThighMaster, Shake Weight, 8-Minute Abs, Ab Roller (and countless more). ‘Nuff said.

Sure, fads can be fun; I’ve tried my fair share over the years. But when they derail you from legitimately pursuing better fitness, they do more harm than good.

So how do you avoid getting scammed? I’ve got five tips for deciding whether or not you should jump on the bandwagon or throw in the towel when it comes to that next trendy workout:

  1. Don’t believe all the hype. If it sounds too good to be true, it probably is.
  2. Take celeb endorsements with a grain of salt. They’re paid to tell you that!
  3. Remind yourself that there’s no quick fix. Real, lasting results take time and effort.
  4. When in doubt, do some digging. Is there scientific proof behind the claims?
  5. Invest only in what works — for you. There’s no silver bullet or one-size-fits-all answer.

As your body evolves so will your fitness program, and there’s no one-size-fits-all solution for everyone.

The secret to getting fit — for good — is actually a lot more simple than you’d think: Find and do what works best for you.

Are fitness fads our friends or foes? 

The I’m-Having-So-Much-Fun-I-Forgot-I’m-Exercising Workout

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It’s become a joke this season on our Team LUNA Chix Portland Run team that it’s either scorching or pouring when we meet, so after several weeks of record-high temps I knew it was time to reach into my bag of tricks to get everyone motivated amid the malaise. We did this workout a few weeks ago, and it went over so well that I wanted to share it here.

Ever get one of those days where you’re just struggling to get that workout done? Whether it’s trying to get out the door or waffling on which type of exercise to do, this is the perfect way to fool your body into getting active when your brain’s not having any of it.

The I’m-Having-So-Much-Fun-I-Forgot-I’m-Exercising Workout

What you need: 

  • Deck of cards
  • Marker
  • Track or open place to do some running (at least 100 meters at a time)

What to do: 

  1. Make a list of body-weight exercises (think moves that can be done anywhere, anytime — planks, jumping jacks, squats, lunges, push-ups, etc.)
  2. Get a deck of cards, and write an exercise on each card (I wrote in numbers for face cards: Jacks = 11, Queens = 12, Kings = 13, Aces = 14)
  3. Give yourself a little something special for the Jokers (ours were “Run a lap”)
  4. Shuffle up the cards, divide them into four piles and place one pile every 100 meters along a track
  5. Start the timer, run to the first set of cards, grab a card off the top and do the exercises
  6. When you’re done with the exercises, place the card on the bottom of the set of cards and run 100 meters to the next pile
  7. Repeat until time is up!

We did 20 minutes for our workout, and when I gave the five-minute warning everyone was shocked at how quickly time had flown by.

Between the distraction of the run-exercise intervals and the element of surprise from the cards, I guarantee you’ll have a blast — and get a great full-body workout in the process.

Got any tips for tricking yourself into a workout when motivation’s flagging? 

July Goal Check-In

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Summer is in full swing, and we’ve been soaking up the sun here on the West Coast. From trips to the beach, kayaking around the lake, hiking excursions and dining al fresco, weekends are for taking full advantage of all the outdoorsy goodness that Oregon has to offer.

There may be no fall marathon on the horizon this year, but we’re still staying plenty active, too. I’m taking this unofficial off-season as a time to finally kick some of those chronic running injuries (SI joint, plantar fasciitis), as well as focus on getting stronger in cycling and — yes — swimming!

Read more about the five goals toward which I’m working this year.

Here’s the latest on my progress:

1. Seeking Balance

Between the heat and a packed summer schedule, Ben and I have been dialing back weekend workouts for a change. And you know what? Now that I’m over the initial anxiety of not being on a strict training schedule, it actually feels good.

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Don’t get me wrong — I’m still researching races as I mull over my next move. But listening to my body and being active when and how I want to (like an afternoon bike ride for ice cream or a lunch run with friends or a leisurely morning coffee walk with the dogs) versus doing only what’s prescribed for training has been really refreshing.

2. Training Smarter

My SI joint pain has all but subsided thanks to quitting kettlebell swings. And while I still run a few times a week to maintain my mileage, I’ve been hitting it hard and cross training with all kinds of barre, yoga, pilates and interval training classes.

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My newest discovery, though? Racing for fun.

Ben and I signed up for a weekly trail run series here in the Portland area and have been enjoying running without worrying about pace. Plus, I’ve paced new trail racers for the past two events, and helping them get across the finish line and accomplish something they weren’t sure they could do has been an incredibly rewarding experience!

3. Facing Fears

Huge news on this front: I took an informal swim lesson last week with a few friends! Mary Anne, who did the swim portion of the Pacific Crest long course triathlon along with Ben, kindly offered to hop in the pool, check out our form (or lackthereof) and share a few pointers.

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As it turns out, I’m not totally hopeless in the water! There were three major takeaways: I need to work on my body position (straighter vs bending at my waist), kick (full leg vs at the knee) and stroke (relax and extend more).

I also learned that I need to CHILL OUT in the water because I’m literally trying so hard and moving so rigidly that I’m actually working against myself. Mary Anne shared some great drills, so we made a pact to get in the pool more often to practice. Exciting!

4. Pushing Myself

As I mentioned last month, in lieu of setting training and racing goals in the immediate future I’ve been pursuing professional ones instead. Pulse Creative is officially up and running, so I’ve been digging into client projects, networking and meeting all kinds of interesting entrepreneurs in the process.

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That’s not to say I’m not thinking about my next challenge. On the contrary, I’ve been eyeing some destination races for fall travel, as well as potential events to add to the calendar for 2016. More on those soon…

5. Giving Back

Boom! It’s time for the official Team LUNA Chix Portland Run update. But first — how awesome are these ladies?!

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In July, we participated in our first sponsored event, the Portland Parks $5 5k Series race at Gabriel Park (note: we’ll be at August’s event at Laurelhurst Park, as well — join us!). We’re also growing in leaps and bounds — we’ve got an amazing group of regulars who are killing it every week.

Check out our Facebook, Twitter and Instagram accounts for more info. Come join us, and bring your friends; we’re all levels (walkers and runners) and love seeing new faces each week!

How are your 2015 goals coming along? 

Get Beach-Body Ready: Summer Sizzler Ab Workout

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A strong core is always in season, so I created this quick and versatile body-weight ab routine that can be completed anywhere, anytime.

Customize it to suit your needs, whether it’s one set on your lunch break or a multiple-set, full-body workout with the addition of short bursts of cardio (warm-up, cool-down and in between sets).

Hint: As always, if you’re not familiar with some of the moves listed, simply Google the term, and you’ll be able to find a description or video of it in action.

And please remember to focus on quality of movement over speed for the best results!

What’s your favorite workout for getting beach-ready? 

Not a ‘Real’ Runner? Here’s Why I Don’t Believe You

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This is a re-post of my latest Huffington Post article, which went live yesterday. It’s written with love for anyone who has dabbled (or wants to dabble) with running, and I thought it was worth sharing here, as well! 

Running can be a bit of an enigma. And I get it; it’s so simple — lace up, head out the door — yet so… complicated. From finding properly-fitting shoes and figuring out nutrition on long runs to way too much information about bodily functions and finding motivation for mile after mile, I can see how there may be a few barriers to entry when comes to joining the ranks of the fleet of feet.

But when did the world’s most accessible sport become something with which people are apprehensive about owning their affiliation?

Case in point: Each Monday night I coach a group of fantastic ladies through Team LUNA Chix. Our local teams in the program include women of all levels, from beginners to casual competitors. The goal is to bring women together to learn a new sport, stay active and encourage other women in their communities to participate in the fun. We train, compete and support each other, while fundraising for our non-profit partner, the Breast Cancer Fund.

Since we’re in our first year in a new city (Portland!), we’ve been actively recruiting. There’s always a lot of interest as we chat about the need for women to get out, get active and set an example for others. We talk about how they’ll meet new people, break a sweat, share some laughs and, heck, even end each of our workouts with snacks.

I get enthusiastic nods and smiles. Yet, when the rubber running shoe hits the road, those grins fade and are replaced by words I’ve heard countless times now:

But I’m not a runner.

Every time I hear that phrase, it feels like a punch in the gut. I love running, and I so badly want others to experience how empowering it can be. Granted, not everyone wants to run… but if you do want to learn, you should never feel the need to downplay your status until (you think) you’re fast/thin/athletic/whatever enough to be able to engage in it with others.

Do you want to know the secret to being able to call yourself a ‘real’ runner?

Get your butt out there and RUN.

There’s no pill to pop, credential to earn or magic formula to decipher in order to become a “real” runner. You don’t have to hit certain milestones in pace, mileage, events completed or years under your belt to qualify. Also, each runner’s body is unique and will react so differently to running that only YOU can be your own expert — finding the shoes that feel good on your feet, the fuel that won’t upset your gut, which distances are your sweet spots, etc.

The process itself is a simple one: Start at Point A and run to Point B. Even if the distance between the two is a few blocks and you take three walk breaks (true story; that’s how I began). Congratulations; you are now — officially, I might add — a runner.

Why? Because running — and being a runner — is as much a state of mind and an attitude as it is putting one foot in front of the other and moving quickly. It transcends time and space and distance and pace.

Yes, it will downright suck sometimes when you miss your goals, get random injuries or just have an “off” day. You’ll have bad workouts that come out of nowhere, you’ll deal with odd aches and pains and and you’ll be disappointed in yourself every so often.

But you know what sucks even more? Robbing yourself of the opportunity to try it on for size because you’re worried about being judged by others (we’re all up in our own heads anyway).

And as you learn to connect with your body in new ways and become more self-aware and appreciative of the feedback you get from this beautiful machine you’re operating, you’ll also realize that running becomes less about the act and more about your approach towards it. Fast or slow, gracefully or awkwardly, long or short, alone or together — it all counts, as long as you’ve got a good attitude and are willing to give it a go.

Yes, there’s a certain level of comfort that comes only with time, patience and practice. But in the meantime, you should never feel as though you aren’t seasoned enough to be able to embrace the sport and call it your own. That’s the absolute best part about it — the community.

So before you start going down the path of reasons why you shouldn’t do it (starting from scratch never feels great) or can’t do it (there’s so much to learn), just stop. Caving in to the voice in your head only feeds into a self-fulfilling prophecy of failure.

But if you’re genuinely curious about running and open to a world of new — and rewarding — experiences, there are two things to do immediately: First, recognize that any pain is manageable, fear is irrational and pledge to yourself that neither will stand in your way. Second, lace up those shoes, head out the door and repeat after me:

I’m not a runner… yet.

5 Steps to Becoming a Morning Workout Person

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It’s time to say “sayonara” to the snooze button.

Even though experts claim that the best time to exercise depends on your schedule and your body, the odds are still in favor of morning workouts. I mean, really, who wants to say no to happy hour?!

Here are five ways I finally motivated myself to kick off the covers and make the shift from night owl to early bird when it comes to working out:

1. Adjust your attitude.

For years the excuse that I “just wasn’t a morning person” kept me from fully committing to morning workouts. But then I realized that even the earliest of birds aren’t necessarily always keen to wake up and hit the gym first thing.

It may sound corny, but it works: fake it ’til ya make it! Don’t expect it to be easy, but do expect more consistency, progress and success with your training when you prioritize it — and, ultimately, yourself — as the first accomplishment of the day.

2. Shift your schedule.

Previously, my MO was to sleep in as late as possible. Workouts would (or wouldn’t) get slotted in on the way home from work, then by the time dinner was made, eaten and digested, it was late and I’d push the alarm back to catch a few extra z’s.

What finally made a difference for us was deciding, as a family, to eat earlier (usually around 6 or 7 p.m., as opposed to 8 or 9 p.m.). This had a reverse domino effect on our day; evenings were longer, we got to bed at a decent time, and getting up an hour earlier became doable.

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3. Remove any roadblocks. 

Getting up from the warm cocoon of my bed when it’s dark and cold out is nearly impossible. Solution? I throw open the shade and adjust our thermostat to come on about a half hour before we wake up so it’s a more inviting atmosphere.

I also make sure to work through any other potential sticking points — whether it’s picking an outfit, getting my gear together or deciding which route I’ll take, etc. — ahead of time. Tee up the essentials, and the question isn’t whether or not you’ll work out, but when.

4. Use positive reinforcement. 

I’ve said it before, and I’ll say it again: I am not above bribery when it comes to getting myself to morning workouts. And my currency of choice? Coffee (along with the occasional pastry or biscuit — just #keepingitreal; you’ve gotta find what works for you).

If it’s a long run, sure, I’ll have a cup beforehand to get things moving. But if it’s a shorter jog or I’m cross training or strength training, never underestimate the power of that caffeine-fueled carrot: a lovely cup o’ joe.

5. Reap the benefits. 

Lest you think making the switch to morning workouts is a chore (case in point: all those “change this” or “don’t do that” ideas above), it’s important to recognize that there’s a pretty awesome payoff: Being able to reclaim my evenings was nothing short of life-changing.

Because, let’s face it, when you’ve got to choose between a workout vs. a last-minute girls’ night, networking event, work dinner or even date night, we all know the odds aren’t in favor of going to the gym. Get it out of the way first thing and feel empowered that you ran your day (literally) instead of it running you.

Are you down with morning workouts? Got any more tips to share? 

Get Explosive: 4th of July Firecracker Workout

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Light up your 4th of July with a plyometric workout designed to build explosive power. Performing these moves regularly can help you increase your vertical jump, speed and strength, which directly translates to better athletic performance.

A few words of warning, though: Plyo work can be pretty intense, so don’t do this workout in the heat of the afternoon or with a full belly. Your heart rate will soar, you’ll work several muscles at once and you’ll torch calories…but the last thing you want to do is pass out or lose your lunch in the process.

So what are you waiting for? Grab a towel, some water and feel the burn before that big family BBQ!

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Hint: If you’re not familiar with some of the moves listed, simply Google the term, and you’ll be able to find a description or video of it in action.

And, as always, remember to go at your own pace and use proper form. Think quality over quantity!

Are you planning a special workout for the 4th or taking the holiday as a rest day?

Spirit + Strength: Use Yoga To Take Your Training to the Next Level

Think you’ve got to reserve yoga just for rest and recovery days?

Think again. 

Despite common misconceptions — i.e. that yoga’s purpose is simply to ease tension and melt away stress (although there’s most definitely a time and place for that variety) — a brisk, flowing session can actually do more than help you find your zen; it also improves digestion and circulation, builds lean muscle mass and helps increase your overall metabolic rate.

That’s fantastic news for weekend warriors. But it’s even better news for athletes who not only want to hone strength and flexibility, but also develop proper diaphragm use and breathing biomechanics, get back into alignment and discourage compensation patterns, as well as concentrate on activating specific muscles that have become inhibited.

“Yoga can be an incredibly beneficial practice for any athlete,” says Anabel Capalbo, a yoga teacher, spin instructor and Ironman triathlete. “A consistent yoga practice builds strength and stability, while also working to increase our body awareness and alert us to any weaknesses that could lead to injury.”

And instead of viewing yoga solely as a static practice, Capalbo says it’s helpful think of it as a moving mediation, a time for you to be present and become more aware of your body, your mind and forging a deeper connection between them.

“Not just physical, yoga turns our focus inward and towards our breath, teaching us to find a strong sense of peace and calm when on the mat. For athletes, that ability to turn towards breath and to find strength can be somewhat of a secret weapon,” says Capalbo.

Here’s a sample sequence that can help increase balance, flexibility and strength — not to mention up your athletic game, as well.


Source: Fix.com

Do you use yoga as part of your training routine?