Facing the fact!

I just ran my second marathon yesterday. Well, frankly, I ran 18 miles and then walked 8. See, I have always had trouble with ankle, knee, and hip pain on my right side. I attribute it to the fact that I pronate (flat footed) more on my right foot then on my left. I have had pain since I can remember as far back as high school basketball. I actually remember my coach making me temporary padding prior to my basketball games.

6 years ago when I started running I had the same issues again. In fact any prolong pressure on my feet will flare up pain on the inner part of my tibia bone. I know that if I am going to be baking all day that I cannot do it in my house slippers, I must wear my tennis shoes.

For some reason I decided to ignore the issue and train for a sprint triathlon, and 3 marathons from June to November. It has been hard on my foot and this last attempt at a marathon really proved to me that I need to face the facts about MY body. You see, when I say I am going to do something I always try to see it through. I had decided to do this last marathon even though I knew my ankle was stressed. I really thought things might go well and I would be able to put mind over matter and finish strong. Well, I finished, but not so strong. I just couldn't take the pain any longer and I started walking about mile 18. After that, every strike of my heel came with a painful strike. I just wanted to give up. As I started to see people pass me that I had passed early my mental state suffered more and more. I started crying 3 different times and kept thinking of stopping the next bike rider to have him call someone to come get me. My good friend Shelley came to cheer me on and I asked her to take me in her car. She refused because she knew I truly wanted to finish.

I know you are all thinking...isn't she a trainer? I know, I should know better. But I am just as human as the rest of us. I kept saying to myself...I paid for this and even though my foot hurts I am just going to do it because -A. I siad I was, and B. I paid money to do it.

U.S. Department of Health and Human Services Guidelines

The new exercise guidelines, released last month by the U.S. Department of Health and Human Services, are just in time to get an entire population moving during the cold months.

This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Adult Guidelines

According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.

Think you can’t carve out time for exercise during a busy day?

Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.


This is the first time that the government has issued specific guidelines on how much exercise, types and intensities are appropriate for people of all ages and physical conditions.

“The comprehensive recommendations for the nation reinforce what ACE (American Council on Exercise) has been encouraging Americans to do since its inception, which is to get regular physical activity,” said Dr. Cedric Bryant, Chief Science Officer at ACE. “Adherence to these guidelines could have a tremendously positive impact on public health since increasing one’s level of physical activity produces many benefits including weight loss, improved fitness and a reduced risk of heart disease and chronic conditions such as diabetes and hypertension.”

Women who are Pregnant

At least 2.5 hours of weekly moderate-intensity aerobic activity during pregnancy and after delivery, such as swimming, cycling on a stationary bicycle or working on an elliptical trainer. Fitter women can continue to perform 75 minutes of vigorous aerobic training a week given their doctor’s consent and adjustment of the exercise program over time.

Keeping Fit through the Holidays

So whether you’re aged 14, 25 or 70, an avid exerciser or a couch potato, it’s never too late to start exercising or to ramp up your current exercise levels. Most Americans don’t exercise enough, which isn’t only about fitting into a smaller size pant, but a matter of healthful and mindful living.

If you’re already approaching the holidays with a sense of resignation and entitlement to splurge, why not make a lifestyle change now and approach the New Year with a real sense of renewal of body and soul.

Go to http://www.health.gov/paguidelines/guidelines/default.aspx
for more detailed information.

New Bootcamp starting In soon

I am so excited about my new bootcamp class. I am working on securing a location...which is a mind draining process. Here are the top 5 reasons why a bootcamp is a great workout:
1. You need very little or no equipment to do it
2. You mix cardio and strength training in one hour of power
3. It incorporates the use of your own body weight to build strength
4. The workouts change on a daily basis to keep your body guessing and avoid burn out and a plateau.
5. It usually involves circuits and interval training which is the best way to maximize an hour work out.