Taking Risks by Coach Heather

What are risks?  Google defines risks are defined as a situation involving exposure to danger.  Risks have I taken any!  Absolutely!  I am going across the globe without my husband.  That is a huge risk.  I know that I have the Lord with me every step of the way!  I will be safe!  Risks what kind of risks do you take in everyday life?  I have taken many risks on my fitness journey.  The first one I took was marrying Frank even though I knew we loved each other.  We met online somewhere I never thought and nobody ever thought I would meet him.  God always has a plan.  Frank has been the biggest blessing in my life.  I was telling him today that none of this would be possible if it wasn’t for God and him.  Frank purchased Jolene and I our first training package.  The second one was to learn to swim.  The third getting on my bike after being a child falling off and never running competitively.  All 3 of these risks have brought me greater joy than I could have ever imagined. In our church service last Sunday our Pastor talked about risks.  He talked about a purpose driven life and taking risks for the Lord.  When we face him what risks did we take for the Lord.  I believe my job is top inspire others!  When I started my fitness journey I had no clue that I would take the risks I have taken.  Where did it take me?  To ITU World Championships Gold Coast Australia! I never dreamed I would be a Personal Trainer, Triathlon... read more

Recovery – by Coach Heather

What does Recovery look like to you?  Is it just sitting down after a workout?  Is it eating junk food after a workout? Recovery is defined as a period of rest for the body to be restored to a state where it can exercise at high intensity levels. Sleep is one of the most important components of an effective recovery program.  The days that you have a high-intensity workout make sure you get adequate sleep so you wake up the next day feeling recovered before your next workout. There are other strategies such as compression socks, cool Epsom salt baths, foam rolling, stretching and just plainly putting your feet up. One of the hardest components to manage is recovery.  We have to balance life – work, family, children, etc.  We are always taking care of others and what they need.  There comes a time that we need to think about ourselves.  Injuries and OTS (over training syndrome) occur when you don’t take the time to recovery (taking care of you). When I have a 2 hour brick or do a mock Triathlon I make sure I have my compression socks/shorts/pants and OOFOS recovery shoes with me.  As I am on my feet a lot I have compression pants to wear to work.  Also, I have to think about recovery for my feet.  You can combine any of the above recovery strategies. Nutrition is defined as the process of providing or obtaining the food necessary for health/sports.  Recovery after a workout should be essential.  Macros and micros are very important.  It’s huge because of EPOC (exercise post oxygen consumption).  As... read more

Confidence by Coach Heather

Confidence what does that mean?  Confidence is believing in yourself.  What does that mean?  Does it mean not facing fear – absolutely not?  Fear=False Evidence Appearing Real.  What do you do when you are facing fear.  Well you look at fear is the first step.  You have to tell yourself that this was not put before you to not just look at.  You can stare at it and stay comfortable or you can look at it and walk through the emotions of fear.  You can walk through and grow through every feeling you have. FEAR=Face Everything And Rise – what does that mean?  No matter what you’re afraid of or not confident it’s okay to have fear but to not let fear control you.  When I was first learning to swim I had to look at that buoy every Sunday.  My Coach and best friend we would go open water swimming and they would tell me I can do this but I had to learn to believe it.  What does that mean?  It means telling yourself that you know how to swim and that you can do this.  This was put before you to conquer and experience what’s on the other side of conquering that fear.  I had to become confident and believe in the fact that I knew how to swim. My mental game went back to that day that my younger sister pushed me in the pond and my Dad had to dive in and save me.  I had no clue how to swim so I was panicking.  My younger sister was laughing and my Dad told... read more

Lifestyle vs. Diet & Building Your Fitness Success to Last- by Coach Heather

I was asked a few days ago how do I get a Beach Body like yours? One thing is hard work and dedication.  You have to make a promise to yourself to change.  That is the hardest thing to do I believe besides nutrition.  When you work for something you value it more.  You have to learn to dedicate yourself to taking care of you. Lifestyle – what is a lifestyle?  Googles definition is a process that takes time and requires support.  Once you’re ready to make a change, the difficult part is committing and following through.  So, do your research and make a plan that will prepare you for success.  Careful planning means setting small goals and taking things one step at a time. Diet – what is a diet?  Googles definition is restrict oneself to small amounts or special kids of food in order to lose weight. A lifestyle lasts the rest of your life.  A diet is for a period of time.  You have to make it a lifestyle in order to keep it off! What does a lifestyle look like? 1.  Change!  Take one thing you want to change and change it!  Small Goals      Lead to Big Results!  You make a bad choice when you change, you forgive      yourself, dust your knees off, get back up and make a better choice next time!      We’re only human so we will make mistakes! 2.  Accountability – Is it hiring a Trainer or Coach to help you with getting in      shape?  Is it being part of a Team of athletes?... read more

Coach Heather’s Tips: Mobility, Stability, and Posture

Mobility – what is mobility?  Mobility is the ability of your muscles, ligaments, tendons and fascia to move unrestricted while controlling the ability to move around the axis of rotation constantly.   The ability of fascia and elastic connective tissue to lengthen allows a joint to move through a complete range of motion. Stability – what is stability?  The ability to maintain control of joint movement or position by the connective tissue and neuromuscular system. We lose mobility and stability as we become more sedentary.  We tighten, stiffen and our joints start to ache and swell.  We can cause arthritis being sedentary and repetitive movements as well as our nutrition.  The more we move the better.  The better we eat the better our bodies feel.  Nutrition is our fuel for our bodies. Posture is being aware of how we move, sit, stand, drive, the things we do at work, etc.  Resistance training, functional movement in all planes of motion is very important.  Repetitive exercise isn’t great.  Our bodies tend to predict what it’s going to do then we start losing muscle in other areas and creating imbalances and loss of elasticity. If muscle and fascia experience constant mechanical stress or tension from repetitive movements or poor posture, inelastic collagen fibers can form between the layers of muscle tissue as a protection against structural damage and injury. A lack of motion, especially in all planes of motion, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility. We also need to stretch, foam roll and do yoga.  Stretching for you could be PNF... read more

Exercise of the Week: Runner’s Pushups

Coach Heather demonstrates Runner’s Pushups. Start in the down position with elbows back, core engaged, head neutral, toes tucked and push straight up shifting your weight back.  Then in the up position shift your body weight forward then come straight down returning to the start position.  To modify, put a pillow or blanket under your knees, push yourself up with your core and glutes engaged,  knees relaxed, ankles relaxed.  Push yourself forward then come down.  These pushups strengthen your anterior deltoid, triceps and shoulders for strong running arms.   If you have any questions concerning this exercise feel free to contact us at... read more

Exercise of the Week: Plank with Hip Extension and Abduction

Coach Heather demonstrates this week’s exercise of the week, plank with hip extension and abduction.  This exercise targets the abdominal muscles and glutes/hips. In plank position with your head neutral, keep your abdominals engaged, lift one leg and engage the opposing glute and then abduct your leg out to the side with your butt down.  The challenge is to keep your abdominals engaged as you lift and abduct.  If you need to modify, you can do the plank on your knees with a pillow under your knees and lift your leg and abduct if it’s not too much. Try 3 sets of 10 total reps working up to 20 total for 10 ea side. If you have any questions about this exercise feel free to contact us at read more

Mojo Musings

Last week, Coach Kristie addressed the loss of Mojo in “Mojo, Mojo, Whereforeart Thou, Mojo“.  This week, KR Endurance athlete David Bess, discusses it from his perspective: I’ve trained as a “serious” runner for five or six years now, competing in numerous short-distance races as well as half and full marathons.  Along the way, my motivation level has waned and has at times even disappeared.  The newness of running is long gone, and the act of putting on the gear for one more run feels like drudgery rather than delight.  Here are a few thoughts that help me keep my motivation level up and the “mojo” present. Run to live, don’t live to run.  Running can easily consume me and dominate my life. When it starts taking the place of faith, family or relationships with friends, its gone too far.  Burnout for me then is just around the corner.  I have to keep it in perspective.  I run to live a better life, I don’t live to run a better race.  As fulfilling as running is, there are far greater things in life! Find the fun.  Running started as something fun and exciting, and I have to make sure I keep it that way.  If I get obsessed with a faster pace, a quicker finish time, or another new personal record, the pressure I put on myself robs me of the joy of running. There’s nothing wrong with having a goal, but I’ve got to find the fun in pursuing it. Do something rather than nothing at all.  If I just can’t bring myself to run, then find something else to... read more

Mojo, Mojo, Whereforeart Thou, Mojo

If I had a dollar for every time I heard someone say something along the lines of “I’ve lost my (insert sport name here) mojo, I’d be writing this article from my own private island. For the sake of this article we’ll address loss of running mojo, but this really applies to most disciplines. It is June 18th as I type this, the last time I ran was March 28th.  Yes, you read that correctly.  The run for me is my zone out, think about it, solve all the problems in my head, time.  I had something happen to me that made zoning out and thinking about it, very painful.  I constantly relived what happened.  I needed to do things that required concentration so I couldn’t let those reminders seep into my head. Some would say I lost my run mojo.  I like to call it a needed redirection.  Running for me right now is not a good thing.  I lift weights, take intense spin classes, focus on my nutrition, and participate in other activities that require my mind to be engaged. Am I devastated that I am not running?  No.  Am I still a runner?  Absolutely.  I know I will get back to running some day when the time is right.  I’m being kind to myself and not harping on the fact that I am not running. It can be very emotional for someone when they wake up one day and mojo has packed it’s bags and left without a trace.  For many who run, running is so much a part of their identity.  When mojo is lost,... read more

Comparing Yourself to Others- by Coach Heather

What does it mean to be a “bad” athlete? To me there is no such thing. We are all human and want to be our best. We want to PR, improve, feel better, be leaner. We (including myself) can and at times are our own worst enemies. We compare ourselves to others and their times or what our times were prior to an injury or life happening. We check out where our competitors are and want to be at their level. We want to be back to where we were before life took over. We have to start where we are at. Not every race is going to go 100% as planned. Our bodies will fatigue, strategies don’t work out, etc. I am Training for 2018 Triathlon World Championships in Gold Coast, Australia.. It is an honor to be able to go as part of Team USA to race on behalf of the USA! My goal is to be in the top 10 in my age group. Last year, life took over and now my run times are a little slower. I had a few injuries but they happened for a reason. Do I want to be where I was at a 7 minute mile…absolutely. It’s going to take some work to get back there. I had a reality check by my Coach just yesterday. I want to compare myself to where I used to be instead of working on where I am at. I have to let go of the stresses of life and just take it one workout at a time and one day at a time.... read more