Blog

If you haven’t done a Color Run, you need to! Happiest 5k on the Planet!

I have been a competitive runner since 2008.  Last year in 2018 I decided to take a break from super serious competitive running and have more fun with races.   I am SO glad I did.  My first fun race?  The Color Run. Confession.  I had never participated in a Color Run.  Huge mistake.  Huge. I will tell you, if you have never done one, sign up, NOW.  There is a reason why it is called the Happiest 5k on the planet!   No timing mats, you can walk or run, no pressure, just 100% FUN! You can sign up and use coupon code:  COACHKRISTIEPROMO to save $5 off tickets to the Las Vegas Color Run Tour! I was so excited to have an event my son actually wanted to do with me!  Fun t-shirts and bright pink buffs didn’t hurt either, all about the swag!  Some people were in colorful costumes adding to the festive atmosphere. The start line is SO energetic with fantastic music! As the race was underway you had different color zones you would go through.  I was “that Mom” and was behind my son making sure everyone knew to hit him with ALL the color! PURPLE! ORANGE AND YELLOW! My son ran into classmates during the race making it even more fun.  Unicorn Mile Markers along the way were fun to see and a great spot to stop and take a selfie! GREEN! *snort* my son getting hit with ALL THE COLOR! If you’re not smiling and clean at the end, you did it wrong!  This is my son and I mid way through... read more

Product Review! Lace Locker by Coach Kristie

I happened to have the “chance” meeting @lacelocker (TheLaceLocker on instagram) @StashSports on Twitter and Facebook, be sure to give them a like/follow! First impression was how quickly they arrived, that is always important. As athletes are pretty impatient when it comes to getting things in the mail, we want it and want it yesterday, it keeps us excited and motivated when we have new things arrive. The packaging was also very well branded and professional. The test. Simple. Easy to put on, and for those of us who are impatient I didn’t have to look at the instructions on how to properly “install” them.   They work, simple as that. I wear elastic, no tie laces in my racing shoes, but that is personal preference, they are not for everyone. However, my cross training shoes all have laces. Laces annoy me. Period. I catch them on weight equipment causing me to trip and fall, they come untied. Don’t get me started on if the lace rubs up on my ankle and I think there is a critter running across and it makes me jump to the ceiling. Lace Locker gets rid of all those lace annoyances. They also come in a variety of colors, even Lady Bug print. I am not only a Coach and athlete; I am also a Mom of a very active boy who used to refuse to tie his shoelaces. Double and triple knots stand no chance with this boy. Lace Locker fixed that. Another random use that was discovered, I was recently at the gym doing my first wear test of Lace Lockers.  There... read more

Perfectionism and the Athlete by Coach Kristie

The Webster’s Dictionary defines a perfectionist as: someone who will not accept or be content with anything less than perfection. Perfectionists tend to have unrealistically high expectations about themselves, others and life in general. They also become acutely aware and over concerned with tiny flaws and mistakes in themselves, others, and achievements. Using so much energy to focus on what’s wrong and discounting what is right. Perfectionism leads those to believe nothing is ever good enough. Perfectionism is a HUGE common denominator in low self-esteem and drives people to the point of chronic stress, exhaustion, and burnout. Imagine a perfectionist who is an athlete. Perfectionism and racing/training can be a volatile combination. Here are some tips that can help a perfectionist to recognize and shift to a more positive and productive way of thinking: * The idea that races and accomplishments are a measure of self-worth, has to be let go. Think long and hard about this. People in someone’s life accept and love them not because they have a full medal rack on their wall, raced a certain distance, raced within a certain finish time, but for their love and wisdom. Accomplishments are not “who” you are but rather “what you have done”. Focus on “who” you are, not “what you have done”. * Don’t blow up negatives and harp on them continuously. Perfectionists tend to selectively ignore the positives and dwell on negatives, no matter how small and insignificant, at the end of the day, think about the positives. Perfectionists tend to even create negative situations out of positive because they dwell in the negative so much... read more

Why is Warm-up Important? by Coach Heather

Why is warm-up so important?  For one, the activity or your job that you were doing it shifts your mind and gets not only your body ready but your mind ready.  I had a runner over the weekend tell me they don’t warm-up before a race – the runner asked if that’s why his/her hamstrings feel so tight and stiff.  Absolutely! Warm-up gets your cardiorespiratory and neuromuscular systems and metabolic energy pathways stimulated.  Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase.  Blood moves faster through your arteries and veins and is gradually routed to your working muscles.  Think of it this way: those of you in the colder states think of just getting in your car without defrosting the windshield and rear view mirror.  Your car has to work harder and you can’t see.  You’re basically doing the same thing to your body.  You also risk injury.  Warm-up is injury prevention.  You can’t go from sitting or working and just into a workout without a proper warm-up to get your body and mind prepared.  Your body will not like it.  Your brain tells your body what to do. Your blood temperature rises and oxygen is released quicky, raising the temperature of the muscles.  This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise.  All of these processes prepare the body for higher-intensity!  You cheat your mind and body when you don’t warm-up! A proper warm-up leads to the following benefits: 1. Leads to efficient calorie burning (who... read more

Product Review by Coach Kristie – ipsy

Being a part of the fitness and endurance community from time to time I am approached to review products that are widely used, or newly being introduced, in the fitness and endurance worlds.  I currently have a few products I am working with to create reviews for the very near future. Recently I have been approached by an entirely different community.  The community of health and beauty for both men and women.  They want to reach a different demographic.  People who are “real” in the world and not necessarily experts or influencers in the health and beauty community. Keep in mind, fitness and endurance sports are my specialty, my reviews will not be the typical as you would see by a beauty expert.  However I hope it provides you a fresh perspective. Welcome to the first of these product reviews! There are many monthly subscription services out there.  Bark Box, Runnerbox, Wine of the Month, etc.  This was the first time I have been introduced to a company that does health and beauty, primarily, make-up. My first impression, it’s VERY affordable.  $10 a month to be exact.  What you get each month is a “Glam Bag” with 5 sample sized items picked out for you based upon a product/beauty profile you fill out before you subscribe.  When you first sign up, you are placed on a wait list unless you want to get your Glam Bag right away.  To get off the wait list you have some options with sharing on social media.   I decided to go on the wait list as I didn’t want to give ipsy... read more

Support/Mental Strength – by Coach Heather

Support/Mental Strength What is support?  Google defines it as to bear all or part of the weight of, build up.  Give assistance to.  Why is it important related to health and fitness?  It is crucially important. There are some people who are self-motivators and value exercise or who grew up exercising and love it.  There are those who like myself didn’t grow up exercising and it’s intimidating. I remember the first time I stepped into the gym with Jolene and my family.  It was very intimidating.  I was fat, had no self-confidence and had no clue as to what I was doing.  I remember walking on the treadmill and looking at Jolene and saying hey that looks cool let’s try that etc.  You could tell I had no clue as to what I was doing.  It is funny to think about it.  I will never forget this Trainer asking us if we knew what we were doing.  I appreciated her honesty. I remember when I was training for my first Triathlon.  Having my husbands and families support was so crucial.  Being surrounded by people who love you, believe in you and support you is really important. As I was growing up, I didn’t have any self-confidence.  As kids, we were always put down.  Our cousins were always praised.  So growing up and taking up Triathlon I have broken a lot of barriers and have had a lot of breakthroughs. I remember when I was losing weight and people in the gym would see me and encourage and compliment me.  It is the best feeling to have others see you... read more

Overcoming Obstacles

What does overcoming an obstacle mean to you?  Google defines it as to defeat in competition or conflict.  To deal with successfully, prevail over, surmount tried to overcome the obstacles of poverty.  To overpower, as with emotion; affect deeply; was overcome with grief I was messaging Kristie and we were talking about Australia.  I told her that I was nervous about being there by myself.  After traveling for almost 20 hours I had to drive to my rental from Brisbane which is an hour and 20 minutes to Gold Coast!  I went to drive the car after putting my luggage in the trunk.  I went to the left side of the car and said oh duh the right side lol.  It was different sitting on the right side.  I had GPS thank God thank you to my wonderful husband looking after me!  Driving on the left side of the road was different!  The drivers were more cautious especially to pedestrians and cyclists! I arrived at my place and the parking garage was steep which was a little scary!  Then when parking the spaces were a lot more narrow than here in the USA!  That was scary!  My host said I will park for you lol you have had a day!  All of my flights were delayed due to weather and I slept most of the flight from LA to Brisbane! I told Coach Kristie my host parked my car for me that is was that narrow!  I told her the car might stay parked lol!  I said but that’s not how you overcome!  A few days later I drove... read more

What’s your motivation to workout? by Coach Heather

My motivation to workout is my health. I was told over 10 years ago that I was prediabetic, I had high cholesterol and was headed for a heart attack and stroke by my doctor at 31 years old! I fell in love with Triathlon after I started losing some weight. My Trainer convinced me to do one! I had a lot of fears to overcome! I didn’t know how to swim! Looking back I’m very grateful for my journey and what I have overcome! I look forward to my journey continuing! Now I am a Coach because of how my life has been changed! I know how my life has been change others lives as well! The confidence I have gained in myself and the barriers I have broken and my new outlook on life keeps me motivated. I never want to go back to the old Heather. I have met a few Heather’s a long the way! I thank God that I am able to be in the fitness industry and am able to help others who need it. What chance do you need to take? Everyone has their own reason for working out. My mother works out because she saw her parents health decline. My grandmother had diabetes and was lethargic. Both of her parents died of cancer. Her diabetes turned into pancreatitis. The history of both sides of my family keeps me motivated. Have you seen a family member or friends health decline? Has your life been changed by fitness? A client of mine her husband works out because of his parents health. He loves running... read more

Muscles and Mascara – Product Reviews to Come

Hello there!  It’s me, Coach Kristie, Owner and Head Coach of KR Endurance, a fitness and endurance sport coaching team! Being a part of the fitness and endurance community from time to time I am approached to review products that are widely used or newly being introduced, in the fitness and endurance worlds.  I currently have a few products I am working with to create reviews for the very near future. Recently I have been approached by an entirely different community.  The community of health and beauty for both men and women.  They want to reach a different demographic.  People who are “real” in the world and not necessarily experts or influencers in the health and beauty community. Keep your eyes open for more content on the KR Endurance blog.  We’ll keep up fitness, race recaps, exercise of the week and other endurance sport information and personal experience blogs, but now you’ll also have something new to look forward to reading. Cheers from all of us at KR Endurance and remember to be #krestrong! Feel free to contact me at kristie@krendurance.com if you want information on our coaching services or anything else you may... read more

Exercise of the Week – Center Chest Press

  Coach Kristie demonstrates the Exercise of the Week, Center Chest Press. This workout can also work the triceps if you hug the elbows and arms to your side in the start position. In the start position, elbows at side, hands cradling weight.  Weight should be moderate to heavy depending on desired result of the workout.   Raise and return to start. For added difficulty you can raise weight, drop to skull crusher, return, then down. If you want more information on the benefits of this workout feel free to contact Coach Kristie at kristie@krendurance.com      ... read more