Sunday, November 30, 2014

Troublemaker Spin Playlist

Life is a Highway – Rascal Flatts                    4:38  Warm up
Lucky Strike – Maroon 5                                  3:05  Drills, pedal strokes
Crocodile Rock – Elton John                            3:55  Endurance 80-100 rpm, flat road
Tainted Love – The 5 Valentines                   2:52  Strength 70-90 rpm, seated climb
You Can’t Hurry Live – Diana Ross               2:47  Downhill 90-110 rpm
Troublemaker – Olly Murs                              3:05  Build, stand during Flo Rida verse
Krazy – Pitbull & Lil Jon                                   3:52  Jumps 20”
Fireball – Pitbull                                                 3:55  Recovery 80-100
Please Don’t Stop the Music – Rihanna       4:27  Standing flat
Work Work – Britney Spears                         4:08  Alternate seated/standing climb 1’
Shake It Off – Taylor Swift                              3:39  Faster rpm with 2x15” bursts
Bye Bye Bye – ‘N Sync                                      3:20  One last build to a standing
Just The Way You Are – Bruno Mars           3:42  Cool down
Return to Innocence – Engima                      4:10  Stretch

From the Mashpee Fitness Instagram account

Thursday, November 27, 2014

Final Weeks of 2014

Happy Thanksgiving!

As you roll around the house stuffed with turkey, stuffing and pie, think about what you would like to accomplish before the new year.   

I am challenging each and every one of you to set a goal.  5 weeks.  Thanksgiving to New Years.   

What will you do every single day?  Be realistic.  Will you wake up every morning and start the day with 10 pushups and 20 squats?  Will you run at least one mile every day?  Go to the gym?  At least 30 minutes of physical activity of every day?

Here’s my goal:
I would love to go for the Runner’s World Run Streak but I don’t want to set myself up for failure right now.  So... from Thanksgiving to New Years I will walk at least 10,000 steps every day.  This is a realistic goal that will benefit both my dog and me.  I have a Fitbit.  Most days I am over 10,000 steps.  Some days I am close.  Other days I am nowhere near my goal.  I am committed.  Actually, WE are committed.

Now is the time.  Don’t fall into the holiday season trap.  Get started on your goals early so it becomes a habit by the start of the 2015.


I have a lot of reasons to be thankful this year but my parents deserve a special shout out.  They are so amazing.  I don't know what Georgie and I would do without them.

Sunday, November 23, 2014

Tips for Thanksgiving Turkey Trotters

Did you know that the average person consumes over 3,000 calories during Thanksgiving dinner alone?  Add in the rest of your meals and snacks that day and the number gets even scarier.  Start the holiday morning off right by signing up for a local Turkey Trot.  Turkey Trots are a great Thanksgiving Day tradition that joins family and friends together for a pre-meal walk, jog or sprint.

Tips for Thanksgiving Turkey Trotters

1.  Recruit a running buddy.
Whether you keep each other company during your training or just drive together on race day, running is always better with a friend.  Keep each other motivated and accountable.  Don’t live near each other?  Email or text daily mileage to help stay connected.  Is your family competitive?  Make it a yearly tradition to race and see who’s been training or who has the natural talent.

2.  Prepare for the race.
Running is also always better when you’ve been training.  I would never suggest signing up for a race and showing up race day without preparation.  Most turkey trot races are the 5k distance and you should have a good 8 weeks of running (or run-walking) under your belt before tackling a 5k.  It’s too late to prepare for this Thanksgiving but if you ever need help with a training plan, get in touch with me!

3.  Pace yourself.
You may think that 3 miles will be no problem, but 3 miles will feel a lot longer if you don’t pace yourself!  A common race day mistake is going out too fast.  Start out feeling comfortable.  If you feel good after the first mile, try picking up the pace a little bit.  If not, stay consistent and keep pushing until the end!

4.  Hydrate and eat right on race morning.
Even though you will be consuming 3,000+ calories later in the day, it’s not ok to skip breakfast!  Drink lots of water and eat a good breakfast consisting of carbs and protein to get your through the race.

5.  Have fun! 
Most Turkey Trots are more about having fun and exercising than running fast times.  Enjoy yourself out there.  Take in all the sights and sounds along the course.  Use the miles to reflect on the year and recall what you are thankful for.

A few years ago my mom RAN her first 5k on Thanksgiving.

Can’t find a Turkey Trot in your area?  Head out the door anyways!  Last year my best friend and I hit the trails for our own little Turkey Trot.  In this crazy life that we live in, it’s the miles and friendships that I cherish the most.

Friday, November 21, 2014

Recovery Tip #3: Get in the Pool

“Anyone can train hard.  Do you have the discipline to recover?”
~Lauren Fleshman

Whenever a client complains of soreness after a tough workout, my go to line is always “Get in the pool!”

Active recovery in the water is one of the best ways to reduce muscle soreness and stiffness.  The hydrostatic pressure can help reduce swelling by promoting circulation. 

Exercising in the pool is unique in that water assists, supports, and resists.


Water assists movements to improve flexibility.  Many clients can do exercises to stretch muscles in the pool that they cannot do on land.  Even better if the water is 88+ degrees!


Buoyancy of the water and the strength of your core allow you to perform exercises in the deep end with minimal impact on the joints.  Exercising in a non-weight bearing environment helps reduce pain while focusing on active recovery.


Not only does the water help to improve flexibility and reduce pain, resistance in all directions helps to develop strength.  Increase resistance by adding equipment like ankle cuffs, resistance gloves, and long tubing.