Sunday, March 29, 2015

Weekly Roundup 3.23-3.29

It’s officially spring and I decided it’s time to get my butt moving.  Temperatures are warming up.  The snow is melting.  The pup is now 9 months old (today!) and we are starting to settle into a routine that may just allow me to get out the door for a run a couple times a week.

In case you missed it, I reposted last year’s Spring Training blog on my Facebook page to help get you started and back on track after this horrible Cape Cod snowy winter.

I have also decided to start posting my weekly training recap.  You don’t have to read and it won’t be very exciting but I feel this will be a good way to hold my own self accountable.

How do you stay motivated and accountable?

Monday 3.23.15
Taught spin class, subbed for Eric.  All HILLS!  The playlist: Somethin’ Bad Spin Playlist
Long walk with G (38’)
14,303 steps

Tuesday 3.24.15
Taught spin class, class #3 in 3 days. The playlist: Here Comes the Sun Spin Playlist
Marathon Sports Run Club!!  First Run Club appearance of 2015, 3.05 miles with friends
20,277 steps

Wednesday 3.25.15
Long walk after work with Linda & G (~40’)
15,080 steps

Thursday 3.26.15
Long walk with G (~30’)
Taught spin class.  The playlist: An oldie but goodie from April 2014.
Power Water
17,846 steps

Friday 3.27.15
Long walk with G (40’)
Unrelated to training: Tonight was the first ever Marathon Sports Movie Night! We watched Saint Ralph, a funny movie set in the 50’s about a 14 year old boy training for a miracle at the Boston Marathon.
11,799 steps

Saturday 3.28.15
Long walk with G (45’)
9,697 steps

Sunday 3.29.15
Taught spin class.  The playlist: Old Time Rock & Roll Spin Playlist
8,914 steps

This week’s mileage: 3 miles
March Totals: 7 miles
2015 Totals: 34 miles… LAME!

Monday, March 23, 2015

Here Comes the Sun Spin Playlist

Here’s my 2015 version of the Spring to Summer playlist… Enjoy!

Here Comes the Sun - The Beatles                            3:06  Warm up
It's Raining Men - The Weather Girls                       3:34  Build
Umbrella feat. Jay-Z - Rihanna                                   4:17  Seated climb
Make It Rain (feat. Lil Wayne) - Fat Joe                   4:12  Standing climb
Best Day Of My Life - American Authors                 3:14  Seated flat
California Gurls (feat. Snoop Dogg) - Katy Perry  3:55  Rolling hills
Walking On Sunshine - Katrina & The Waves        3:41  Running
Surfin' U.S.A. - The Beach Boys                                   2:29  Downhill w/10” bursts
Summer - Calvin Harris                                                3:45  Seated flat
Hot In Herre - Nelly                                                       3:49  Build
Miami - Will Smith                                                         3:18  Jumps on a hill
Livin' La Vida Loca - Ricky Martin                            4:03  Running
All Summer Long - Kid Rock                                       4:58  Cool down
Soak Up The Sun - Sheryl Crow                                  3:19  Stretch

Tuesday, March 3, 2015

Choosing the Right Trainer for YOU!

There are endless possibilities when it comes to health and fitness.  What gym will you join?  What trainer will you work with?  Will you take classes and book training sessions or do you have the motivation to work out on your own?

The sad reality is that there are a lot of “Certified Personal Trainers” out there that don’t have the education or skills and experience to back it up.  Anyone can go online and pay to take a test and get certified.  Would you trust a primary care physician that only has a high school degree and a paper that says he’s a doctor?  Why would you trust a personal trainer that doesn’t have the education to understand your physical limitations and keep you injury free?

Here are some things to look for when choosing a trainer:


Before booking a session with a personal trainer, do your research.  What college did they attend?  Is their degree in health & fitness or a science related field?  What certifications does he or she have?   Three of the best accredited certifications are: National Strength and Conditioning Association (NSCA), National Academy of Sports Medicine (NASM), and the American College of Sports Medicine (ACSM).

Continuing Education

Ok, so your trainer has a degree.  Ask what kind of continuing education they received.  Do they specialize in working with any specific client base?  All NSCA, NASM, and ACSM certifications require continuing education to keep certifications active.  The industry is always changing so it’s important for your trainer to keep up with the trends and also to constantly review the material.


It is very important that your trainer has the ability to work with a wide range of clients and can customize a workout routine based on each individual’s goals and medical history.  Even if a client is feeling sluggish or sore or just having a really bad day, the trainer should be able to adapt and modify the day’s workout to leave the client feeling accomplished and energized.


Nobody wants a trainer that will take you through the same 10 exercises every single session.  Everyone has different goals but it’s important to keep progressing.  Find a trainer that is willing spice it up and keep challenging you.


Sometimes we joke that trainers make good therapists.  Your trainer should listen to your problems and keep their own problems out of it.  A personal training session should be all about the client.  Communication and listening builds trust.  You need to feel safe and trust your trainer.


Some people have the misconception that a personal trainer will yell and scream at you but guess what, we are not all Jillian Michaels!  Not everyone responds well to her type of training and direction.  Look for a trainer that will bring you up when you are down.  Your trainer should radiate positivity and provide inspiration and encouragement.


What separates a good trainer from a great trainer?  The ability to correct form.  Personal Trainers are masters of movement.  They should understand how the body is supposed to (and not supposed to) move.  It is important that your trainer not only notices and pays attention to how your body is moving but also steps in and is not afraid to correct you to keep you safe and help prevent injuries.


Like Vince Lombardi said, “They call it coaching but it is teaching.  You do not just tell them… you show them the reasons.”  A good trainer will be a great teacher.  We want you to learn the WHAT and WHY.  What exercises should I be doing to reach my goals?  Why am I doing these exercises?  It’s not just about going through the motions but understanding what each exercise is accomplishing and how to properly perform the exercise so essentially you learn the knowledge and skills to succeed without us.

Sunday, March 1, 2015

Jumpin', Jumpin' Spin Playlist

My Sunday morning spinners loved this new mix.  Another great class with awesome energy!  They accomplished something that has never been done in any of my classes before—4 minutes of running out of the saddle followed by 4 minutes of standing climb.  They killed it!

Happy - Pharrell Williams                                            5:53  Warm up
Moves like Jager - Maroon 5                                        3:23  Drills, pedal strokes
Do You Love Me - The Contours                                2:52  Build
(Love Is Like A) Heat Wave - Martha Reeves & The Bandellas   2:43  20” jumps (fast)
What I Like About You - The Romantics                2:55  90-100 with two 20” bursts
It’s Tricky - Run DMC                                                     3:07  20” jumps (more tension, slower)
Forget You - Cee Lo Green                                           3:45  Build
Sexy Chick (feat. Akon) - David Guetta                   3:16  Standing flat with two 20” bursts
Uptown Funk (feat. Bruno Mars) - Mark Ronson 4:31  Seated climb
Time of Our Lives - Pitbull & Ne-Yo                        3:49  80-100, seated flat
Black Widow - Iggy Azalea                                       3:29  Seated climb, high tension/high RPM
Jumpin’, Jumpin’ - Destiny's Child                           3:50  Running out of the saddle
Run the World (Girls) - Beyoncé                             3:56  Standing climb
Sugar - Maroon 5                                                          3:56  Cool down
Marilyn Monroe - Pharrell                                       5:51  Stretch

(We joked that 5 of the songs featured current or past The Voice judges.  I swear that wasn’t planned…) 

Happy Sunday!