How to Make Yourself a Priority by Coach Heather

What does making yourself a priority mean? It is the hardest thing for us women to put ourselves first. We are nurturers…we care for others. We put others before ourselves and take care of everyone else. As a Trainer and Coach I see more women have the hardest time making time for themselves. They want someone to think for them so they don’t have to. Everyone’s life and lifestyle is different. Here are some tips for multitasking: 1. Foam roll as you watch TV with the family 2. Stretch after foam rolling while watching TV 3. Stretch while making dinner. 4. Schedule your appointment or set an appointment on your calendar to get up so you see it 5. Put your alarm far away from the bed. So you have to get up and shut it off. 6. Set an alarm for you to get up and go workout whether it’s before work, on your lunch or after work. 7. Keep an extra pair of clothing in your car or in your bag just in case you pack it in a hurry. 8. Ask your friends to hold you accountable or ask them to give you a call at the time you are able to workout. 9. Do something that makes you happy. Make sure it’s something that makes you smile especially when you’re done. Remember this is about you. 10. Find a place that meets your family needs. When you make yourself a priority you relieve stress whether it be mental, emotional, physical or all of these. You take care of you. If you want to be around...
Product Review!  Lace Locker by Coach Kristie

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...

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...
Product Review by Coach Kristie  – ipsy

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...
Exercise of the Week – Center Chest Press

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      ...
Introducing Coach Diane!

Introducing Coach Diane!

I consider myself a life time athlete and coach! My athletic career started at 11 years old, continued through high school, collegiate softball player. My coaching began as a volunteer in the athletic community of Northeast Philadelphia. With the leadership and mentoring from my coaches, I went on to pursue my BS in Health and Physical Education and taught and coached for 15 years at various levels. Upon relocating to FL, I changed careers and received my AS degree and have been a licensed Physical Therapist Assistant. I continued my athletic involvement by participating in running, cycling, and triathlon. I have continued as a PTA for the past 28 years in various setting. In 1999, I was one of the first USAT certified coaches (16) and in 2001, became a USAT level 2 coach. I also was certified in US Cycling, US Swimming. I am currently ITCA certified. ( I hold many other certifications in my “tool box”) I have had many local coaching programs in the St. Petersburg  area, including a children’s triathlon program. My running coaching program was large group yearly lead in preparation in varied distances. If we total my years of coaching, it would be over 30 years of experience. Most recently,  I have expanded to virtual coaching to include para athletes in both running and triathlon. I have coached runners from beginner to elite in both running and triathlon. My participation as a multi sport athletes spans almost 30 years. I have experienced both US National and World competition in triathlon as a visually impaired para athlete. I have run several Boston Marathons. Oh,...