10 Lessons Learned from Weight Loss Applied to Small Business Success

You may think I am biased (and maybe I am) but I believe fitness is the foundation of a happy and successful life. I am not suggesting that fitness has to be your whole life, but if you make health and movement a priority then the benefits and rewards make your whole life better. 

When you make health a priority you look, feel and perform your best. Exercise is good for your heart, your body and your brain. When I start my day with exercise I have a clearer head, a happier disposition, better stress management and feel more equipped to tackle the day.

I am a full-time marketing director in the corporate world trying to get this fitness business off the ground. Some days I feel full of hope and inspiration and other days I feel defeated and overwhelmed. Time and time again I find that a lot of the struggles and triumphs of starting a new business relate directly to the struggles and triumphs when losing 40 pounds and making fitness a priority in my life.

These days fitness comes easy for me. Of course I am not always hyper-motivated but I always find a way to make health, movement and nutrition a priority in my life...but it wasn't always that way. I went through a physical and (more importantly) mental transformation. I can relate to my weight loss clients because I have been there. I remember what it feels like. But there are days I see people struggling with the exact same things I struggled with and I want to wave my magic wand so they get it. Then I remember I am struggling too, but in a different realm with a new business. The themes are exactly the same. I can take the lessons I learned from my weight loss journey and apply them to my new business journey and expect to see the same successes.

OVERCOME FEAR AND SELF-DOUBT

When I was overweight I remember clearly sitting in traffic on my way home from work and feeling frustrated with my weight, my progress and started questioning my ability to reach my goals. I remember thinking, with tears rolling down my cheeks, "Do I just have to accept that I am an overweight person now?" I had tried and failed so many times that I started to believe I couldn't do it, that maybe I just had to accept my new larger body size as my new reality. 

Now I know that was just fear and self-doubt. Of course I could reach any goal I set out to reach as long as I worked hard, remaining consistent and had a positive mindset. 

The same things apply in my business. "Do I just have to accept that I will work my corporate job forever?" No! The same principles apply. I need to push past the fear and self-doubt and move an inch forward every day. 

GET OUT OF YOUR COMFORT ZONE

If it doesn't challenge you, it doesn't change you. As trainers we are always telling our clients to push outside their comfort zone. It can be scary to try new workouts, experiment with new recipes and make lifestyle changes. You know what? Fitness is my comfort zone. Even when I am working hard or feeling uncomfortable in fitness, I know it is a good place. I like it there.

You know what is uncomfortable for me? Selling myself. Success in business relies on getting out of your comfort zone as much as success in fitness. It would be hypocritical to ask my clients to get out of their comfort zone while I sit idly by in my own. Note to self: Putting yourself out there is scary. Do it anyway. 

REMAIN CONSISTENT

What you do everyday matters more than what you do once in awhile
— Gretchen Rubin

Consistency is key to success in fitness. Working out for an hour once every two weeks or eating a healthy diet every Monday won't get you anywhere, but finding 15 minutes a day to exercise and remaining consistent with your diet can be difference between success and failure. 

Same in business. I have to show up everyday, put out regular content and engage with my audience. I have to work on it even when I don't feel like it or when no one is paying attention. The more I put into it, the more I get out of it. Just like in fitness you can't expect overnight success. It is the small daily actions that snowball into big results over time. 

PUT IN HARD WORK

Almost nothing worth having comes easy. If getting in shape was easy we would all we walking around with six pack abs. As much as I believe in the power of positive thinking, you can't just sit around and hope for good things to happen. If you want success in fitness it is going to take some work and some uncomfortable changes. It's the actions that produce results. I worked really hard to achieve success in my fitness lifestyle. I exercised, I changed my diet and I changed my lifestyle. It wasn't easy at first, but it was worth it. 

I look at other successful business owners and they make it look so easy, but what I don't see is the years of work and struggle behind the scenes. Success requires hard work. There is always a learning curve. I have to be willing to put in the work even when there is not an immediate and apparent payoff. 

CELEBRATE SMALL WINS

You don't always see results on the scale, but there are other indicators that let you know you're on the right track: Your clothes fit better, you sleep better, you have more energy, you lost inches in your body measurements, you can climb the stairs without huffing and puffing. If you only measure success by one criteria it can be easy to get frustrated. Look for the small wins in fitness and celebrate them often. 

Same goes for business. If you only measure success by dollars in the bank it might feel like the process is slow and unrewarding. I have to remember that small wins include people sharing my blog posts, asking questions, showing up at my bootcamps, telling me that I helped them. I have to celebrate the small wins in business along the way to stay motivated as I work towards the big goals

TRACK PROGRESS

Tracking is everything. How are you supposed to know where you are going unless you know where you came from? You are what you measure. How can you celebrate small wins if you don't know that you lost 1" in your waist because you didn't measure it. 

Are my website's unique monthly pageviews growing? How about my social media channels? How are my shares or Pinterest saves compared to last month? How are my sales and sponsored blog posts? What about my expenses? If I don't track I simply don't know if I am improving or treading water. Just like in fitness, once I have the data, I can start to construct the action plans to make improvements where needed. 

EMBRACE THE SETBACKS

Anyone who has ever achieved anything knows that there is not a straight line to success. Some of the setbacks in my own fitness journey included injuries and work stress that derailed my focus. I have experienced temporary setbacks but I found a way to overcome them and they only made me smarter, stronger and better equipped to handle future problems. 

I know I can expect setbacks in business, it is part of the process. It's how I learn and grow. I won't be shocked or derailed by them, I will try to embrace them because they are the catalyst to growth. (Note to self: reread this when things go wrong.)

MAKE SACRIFICES

It's a given in fitness that if you want success you probably need to make some sacrifices. You may have to pass on the nightly tub of Ben & Jerry's or turn down a Friday night party because of your training run in the morning. It's not to say that you can never have fun or enjoy indulgent foods, of course you can. I am big proponent of moderation. But success in fitness largely depends on our ability to delay gratification. I can have a slice of pizza or three, I am just going to wait until my "indulgence day" (I don't like the term "cheat"meal, it's not a cheat if it is part of the plan). I sacrifice my short term desires for my long term goals because I know the long term payoff is bigger than the short term reward. 

Business takes sacrifices too. I sacrifice my free time. I sacrifice my spending money. Sometimes my sanity. Making sacrifices now is essential to success in the future. 

ENJOY THE JOURNEY/BE PATIENT

Fitness is a journey. There is no finish line. The sooner that you come to this realization, the more successful and less frustrated you will be. Sure you may have goals, but look at them like stepping stones along the way. I can tell you that meeting that goal weight, new pant size or PR will not automatically make you happier with a perfect life. There is no endgame in fitness. It is a lifestyle. Your goals should be changing, evolving and growing over the years. Learn to be patient and enjoy the journey because the journey is your life. Happiness doesn't come at the end, it happens now. 

This is so hard for me because in my business I fall into that future thinking that I warn my clients about in fitness. "If only I had (fill in the blank), then I'd be happy." The key is to remember to feel happy now. Feel grateful for the learning curve, the opportunities and the challenges because all these things are making me smarter, stronger and better equipped to run my business tomorrow. I'll get there but today I am here and it's a pretty good place. 

HAVE PASSION

If you don't like to exercise you probably are not going to wake up tomorrow with a burning desire to go to CrossFit. The key is to find something that you enjoy. There are so many ways to move your body there is surely one way that will resonate with you. It may take some experimenting. Try some new classes and activities, think outside the box when it comes to exercise. Walking, running, hiking, biking, weightlifting and playing sports are just a few ways you can move your body and clear your mind. There are countless other ways. It is harder to be successful if you force yourself to do things you hate. You may be able to power through for a few weeks or months, but eventually you'll you'll quit. You don't have to fall in love with exercise (like I did) you just have to find a way to not hate it. 

The thing that keeps me going in this business is my passion for fitness and writing. I can wake up every day and write blog articles and workout plans because I genuinely love it. It feeds my soul. It's my creative outlet. Even if no one was reading (thanks for reading) or showing up at my bootcamps, I keep going because I love it. If I were trying to pursue a business in something that I wasn't as passionate about, I may not have the drive to keep going when progress is slow. 

Did I miss anything? The lessons we learn in fitness translate to all facets of life. If you have found success in one area of your life, think about how you can apply those same lessons to your current struggles. 

This whole blog post is just a pep-talk to myself, so if I helped you in some small way, that is a bonus. In fitness I am guilty of saying, "If I can do it anyone can." because when I look back at what I achieved it never seems as hard as I made it out in my own head. But when I'm in the trenches of something new it can feel overwhelming or impossible. Someday I will be looking back at my successful business and say "If I can do it anyone can."

Like this post? Please consider sharing.

 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

HIIT TREADMILL WORKOUT

Welcome to the latest edition of Workout Wednesday! High intensity interval workouts are great for when you want an effective workout with little time. This treadmill HIIT workout can be completed in 20 minutes. It is great for both beginners and intermediate runners who want to improve speed, lose fat and gain fitness.

Always warm up before beginning any workout. This treadmill workout is eight rounds of 30 second sprints followed by 90 seconds of active recovery. I recommend HIIT workouts 1-3 times per week depending on your fitness level and experience with HIIT. If you are new to high intensity workouts, start with one time a week. Always allow 1-2 rest and recovery days in between high intensity days to allow your body to properly recover. Your body adapts (gets stronger, faster, etc.) during rest, not during the workout, so it's important to allow this recovery time to get the maximum results. 

Ready to get started? After three minutes of brisk walking to warm up, sprint for 30 seconds at Rate of Perceived Exertion (RPE) of 7-9 (breathing should be challenging) followed by 90 seconds of slow jogging or walking (RPE 4-6) to recover before going into your next interval. You will repeat this cycle until you complete 8 total sprint rounds. 

Cool down at the end of the workout by walking for as long as it takes to fully recover your breath.

Save to your favorite Pinterest workout board for later!

Save to your favorite Pinterest workout board for later!

After 4-8 weeks of this workout 1-3 times a week you can expect to see improvements in your running speed and efficiency, provided you are resting appropriately. 

In order to keep progressing you may find that your sprint speed intervals need to increase as you get stronger. Remember that we always want to challenge ourselves to keep improving. After several weeks If you find that the sprint intervals start to feel easier, that is a sign it is time to increase the speed. If you follow the RPE chart then you should be able to determine if you are working at the appropriate intensity. Everyone is different but you may find you need increase speed of your sprint intervals after about three weeks of regular interval work. Listen to your body. 

Do you do HIIT workouts? I love them for both cardio and strength training. Give this one a try and let me know what you think.

 

Like this post? Please consider sharing.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

52 Healthy Habits Week 5: Stop the Scrolling

We are five weeks into my new series, 52 healthy habits, where I attempt to tackle a new healthy habit each week. I believe that no matter where you are in your fitness journey there is always room for incremental improvements for a healthier, happier life. 

As I work on new habits I am sure some will stick and others will fall away. I'll have successes and failures along the way. I am just five weeks in and I have already had some struggles adopting and following through with some of these ideas. While I write this series for accountability for myself and to get you thinking about the small changes you can make, I don't use it to feel bad about myself. If I have a bad week, if I don't follow-through on some of my intentions, I try to examine what went wrong to see how I can do better in the future or reexamine if I need it in my life at all. I never feel bad about what I failed to do in the past. The past is over. I am looking to get better in the future. 

Last week my new habit was writing 'morning pages.' I did OK. Not perfect. I wrote a few days and missed a few days. The days I missed were all days that I forgot to do it until it was too late and I had to leave for work. This just tells me I have to do a better job of listing out my morning to-do's and then actually look at the list. (I am notorious for writing lists but never looking at them because they are sooo far away in my backpack in the other room. hah.) So next week as I tackle my new habit, I will continue to work on morning pages to improve over last week. 

Week 3 was tracking my macros and attempting to do a better job in hitting the targeted percentages. I planned ahead and did much better last week. I still wasn't exact, but I am finally getting into the groove of planning ahead, entering meals in advance and adjusting as needed. I am improving a lot over the previous weeks.

My most successful new habit despite a very rocky start is getting up at 5:30am every day (even on weekends) to work on my blog, business or to workout. It still feels hard, but getting slightly easier. We slept in to 8:30 on Saturday this week because my husband plays drums and he had a late show on Friday night and slept until 6:30 on Sunday because...well, because Sunday. Every other day we were up and at 'em at 5:30 and I am pretty proud of that especially considering how poorly we did the first week

WEEK 5: STOP THE SCROLLING

I have a problem. It's a real addiction. The scrolling. Even when I get up early some mornings I spend way too much time scrolling Facebook, Pinterest, and Instagram and then I don't get anything productive done. That defeats the purpose of rising early. The point of getting up early is to have more hours in my day to be productive, not to waste those hours on social media that I could have been sleeping.

Then it doesn't end there. I get home from work in the evenings, eat dinner, do dishes, walk Ollie and then it's usually around 8 or 8:30. At this point, as long as I have my 10k steps, I sit my butt on the couch and scroll social media on my iPad until bedtime! This is a massive waste of time and I need to do better. I have so many dreams, plans and ideas that all require execution and execution requires time. I have the time. I just need to use my time more wisely.

I look at it as my unwinding time, but reading is a much more productive unwinding activity. This week my intention is to spend 15 minutes catching up on emails and social media in the morning after my walk and then put social media away for the rest of the day. I can spend another 15 minutes when I get home from work, that is still 30 minutes a day, but an improvement. I will unwind with a book in the evening instead of my iPad. I know with a little thought I can make massive improvements in this area. 

Often our bad habits sneak in and we don't even notice them until they they are out of control, but if we focus on them and strive for improvement we can make the changes necessary to restore a healthy balance. 

Stay tuned next week as I tackle a big one that I have been putting off since Thanksgiving. Yikes.

Can you relate? What healthy habits are you tackling this week? If you need some help tracking your new habits, I created a free tracker download

Like this post? It helps me when you share!

 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

 

Tracking Results: Healthy Planner and 4 Week Tracker Printable Downloads

Happy Friday, friends! This week I am excited to share my new printable trackers. Call me old-fashioned (or just old), but I really like paper planners and trackers. Sure, I use my iPhone for appointments, I log meals into MyFitnessPal and I use my FitBit to track my steps, but when I was looking for a daily tracker I couldn't find exactly what I needed, so I decided to make my own. (I knew all those years working in Excel spreadsheets for my corporate job would eventually pay off.) 

I created a Healthy Planner printable PDF that you can download which includes a daily food log, a daily gratitude journal, a water consumption checklist, healthy habits log and an exercise log all on one page!

HEALTHY PLANNER PRINTABLE

Healthy planner - Like this tracker? Save to your favorite Pinterest board!

Healthy planner - Like this tracker? Save to your favorite Pinterest board!

DAILY FOOD LOG

I love the daily food log because the key to success in weight loss and weight management is planning ahead! If I sit down the night before and plan out my food day, I am more likely to stick to healthy eating and less likely to run through the drive through in a state of hunger panic. I don't have to be super specific with measurements and ingredients like I might on MyFitnessPal, I will just jot down what I am planning for lunch: i.e. chicken salad and an orange. Then I fill in what I actually ate to see how well I stuck to my plan. If I didn't stick to my plan, I try to figure out what went wrong and how I can improve for next time. 

GRATITUDE JOURNAL

With everything else going on my life, I like the idea of quickly jotting down 3 things I am grateful for each day. It can be anything from a husband who makes dinner every night, the friend who listens to my (first world) problems or the great parking spot out front. It's a good reminder to practice daily gratitude for the little and big things alike.

HEALTHY HABITS

If you have been following along you know I am experimenting with new healthy habits each week. In this section I can write the habit that I am working on for that week and evaluate how I did. It might be journaling, walking 10K steps, tracking or getting up early. Having a written list of the habits I am trying to instill helps me remember and provides accountability. Daily consistent actions produce results.

WATER CONSUMPTION

Just a quick little check list to check off my 8 glasses of water of day. Everyone's water need are a little different, but this is a good starting point. You can adjust if you need more or less. 

EXERCISE LOG

Lastly we have a section to log exercise, whether it was a cardio session or weight lifting I have a place to jot down my stats so I remember for next time. With any exercise program you want to make sure you are always progressing as your body adapts so that you can see improvements. If you don't remember how heavy the weights were or how many reps/sets you did, it is harder to make sure you are progressing. Tracking is a great tool for success.

4 WEEK TRACKER PRINTABLE

This post contains affiliate links which means if you click on my links and make a purchase I receive a percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. If I hated it, I'd tell you. 

I was on a roll and started thinking about all the trackers I wanted to create. I mentioned in a previous post that I just started Cori Lefkowith's six week macro cycling program again and this will be my 2nd time through the program. I wanted to track a little more closely this time. During the first 6 weeks I only paid attention to scale weight, but by own admission the scale is only one tiny piece of the puzzle. Although I lost 8 pounds in 6 weeks (mostly just a few vanity pounds that I gained over the holidays) I have no idea what other progress I may or may not have made. So I decided when I repeated the cycle I was going to track a little closer this time. 

4 week tracker printable - Like this tracker? Save to your favorite Pinterest board.

4 week tracker printable - Like this tracker? Save to your favorite Pinterest board.

STATS

The first section is for tracking scale weight, body fat percentage, waist, hips, thigh and biceps measurements for four weeks. Sometimes results don't show on the scale, but you see them in the measurements. If you are going to track your scale weight it is a good idea to get the whole picture by also taking measurements.

THREE THINGS I ROCKED 

At the end of each week look back on the week and write three things you did really well. Maybe it was that you exercised 3 times last week, you ate vegetables with most meals or walked your dog everyday after dinner. Whatever healthy steps you took to help reach your goals this is the place to pat yourself on the back. 

THREE THINGS TO IMPROVE

What went wrong? What could have you done better? Maybe you slept in and missed your workout. Maybe you were tired when you got home from work and hit the drive through instead of making dinner at home. Evaluate the things that didn't go as planned and try to figure out a better game plan for next time. This isn't about beating ourselves up for our shortcomings (it's life. we're human. move on.) It's about learning from our mistakes so we can improve next time. 

NON-SCALE VICTORIES

Think hard about your non-scale victories. No matter if the scale went up or down or stayed the same last week, what positive benefits have you been experiencing from your healthy lifestyle? It could be that you are sleeping better, you have more energy, your skinny jeans fit again, you ran faster than last week or lifted a new PR. Take pride in these victories (even the small ones) because they are the ones that matter the most. 

GOALS AND RESULTS

The boxes at the bottom are for planning your monthly goals and then recording your results. You don't know how far you've come unless you remember where you started. 

Do you want these planners and trackers? Sign up here!

healthy planner and 4 week tracker printables. Save to your favorite Pinterest board.

healthy planner and 4 week tracker printables. Save to your favorite Pinterest board.

Like this post? Know someone who might like it too? Please consider sharing. 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

Tabata-Style Lower Body Plyometrics Workout

Welcome to the latest edition of Workout Wednesday! Today we are incorporating plyometrics into our workout! Plyometrics are jumping exercises that use maximum force to develop muscle power, which in turn can help you run faster. Runners who systematically use plyometric exercises in their training plan can increase speed and running efficiency. Before attempting plyometric exercises you should have a solid base of body strength, core strength and balance. Do you have four minutes? Let's get started! 

This workout is done in Tabata-style: 20 seconds work with 10 seconds rest for four minutes. In this workout you will cycle through the four exercises for four minutes. For an increased challenge just do one exercise at a time for the whole four minutes using the 20 seconds work/10 seconds rest protocol. 

You will need a Tabata timer. You can download a free one in the App store or Google Play. I use a Gymboss Interval timer. (<---affiliate link)

THE EXERCISES:

LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core, keep your chest up and back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up through your heels to starting position. Repeat on other side alternating for 20 seconds.

JUMP LUNGE

Begin in a lunge position with your right leg forward. Jump up and switch legs in the air so you land in a lunge position with your left leg in front. Continue alternating for 20 seconds. Alternate right and left leg forward for 20 seconds. Beginners should hold the position for 3 seconds before switching legs. As you progress you can increase the speed of the jumps. It is always better to go slow with proper form, than to perform the exercises quickly with poor form. 

SQUAT

Push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair, or as low as your flexibility allows. Keep your back straight and your chest up. In the low position engage your core, squeeze your glutes and push back up to standing with your weight on your heels. Repeat for 20 seconds.

JUMP SQUAT

Start by lowering into a squat position. From the low position engage your core and jump up. Land softly in the low squat position. Beginners should hold the low position for 3 seconds before repeating the jump. Repeat for 20 seconds.

I recommend low-impact workout days surrounding your plyometric days to allow your body time to sufficiently rest and recover. Since running is also a high impact activity, I recommend no more than one or two plyometric workouts per week. Do you incorporate plyometrics into your training? Give this quick workout a try and let me know what you think! 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for our free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

52 Healthy Habits: Week 4 Morning Pages

Welcome to the latest edition of 52 healthy habits, where each week I tackle a new healthy habit and attempt to build upon these habits week after week. The reason I started this series is because I believe healthy habits are the the cornerstone of goal achievement. Whatever it is that you want to do in life, figure out the actions you need to take every day to get there and start building habits. It's not easy and I am certainly not perfect, but I hope you will follow along on my healthy habits journey as I succeed and fail along the way. 

(this post may contain affiliate links. That means if you click on a link and make a purchase on this site I make a small percentage of the sale with no additional cost to you. No one is getting rich here. It just helps with the running (pun intended) of this site.)

My week one healthy habit was getting up early at 5:30am to work on my blog, business or work out, and while I massively failed that first week, I have improved drastically in weeks two and three. This week we got up early every day, even Saturday and Sunday. While it still feels hard even after a full eight hours of sleep, we are rolling on this habit. Day by day. 

My week two habit was entering my calories into MyFitnessPal every day and I was able to do that (I don't do weekends for sanity sake) with little issues. I wanted to make my week two habit something easy since I was still struggling with the morning thing.

My week three habit was to hit the macros more closely on my macro shred program. While I haven't improved drastically I have set up an action plan for next week. I am starting over the 6 week program on Cori Lefkowith's 6 Week Macro Cycling Shred Program, I am really focusing on hitting the targets this time around. I wrote more about macro cycling on my Running with Ollie Blog if you want to learn more about what I am doing. 

 

WEEK 4: Morning Pages

Now we are moving into week four! My healthy habit for next week is Morning Pages. Have you heard about Morning Pages? I listen to a lot of Podcasts and this concept seemed to be coming up over and over again on different shows. Morning Pages are three pages of a handwritten brain dump written shortly after you wake up in the morning. It's not a list, it's definitely not an article or a story. It is a stream of consciousness writing about whatever is on your mind. If you don't know what to write? Just start writing. You can write that you don't know what to write about and it seems useless. It's OK. You're not supposed to reread and certainly not edit what you wrote. It is for your eyes only, so you should really be able to pour your heart into it. Some even suggested having another notebook nearby for ideas or to-dos that might come up during your sessions since you're not supposed to analyze or edit, it is not a great place to store actionable ideas. 

They said that some people may feel inclined to type their morning pages, but to resist the urge. It takes longer to write out by hard and forces you to slow down your thoughts, it's harder to edit (and harder to reread apparently, my handwriting is atrocious). I am committed to writing three handwritten pages everyday about whatever my brain and pen spill out on the paper. Worries, fears, goals, dreams, complaints, gratitude, nothing. Just get it down. Hubby looked at me a little weird when he saw me scribbling in my notebook. "Is that your manifesto?" he asked with a smirk.

It feels sort of like a teenage girl's diary minus the boy bands (unless you count Jack White) but I started several days ago (already missed a day or two) so next week I want to commit to the three pages every day, even on weekends. It takes about 20-25 minutes to finish, so good thing I've been getting up earlier. Depending on what I write, some days I think I will want to ceremoniously light the pages on fire and burn them in my backyard so I am sure no one will ever read them. I don't think that's what the creator had in mind. I have visions of my family going through my things in my home after I'm dead and finding Grandma's old "crazy" notebooks and even though I am already dead in this scenario, I die inside. hah.

So what are the benefits? According to some die-hard practitioners, a clearer mind, more creative thoughts and reduced anxiety. I'll take it. Seems like worth a shot.

I think there is some merit to this and I have faith in the process because once back in 2014 I started a 1000 word a day challenge. It lasted a whopping eight days. I opened a new free blog account and starting typing. It was amazing that after seven days of writing my mind never felt so clear. I wrote about it on that blog and I said that I didn't notice how much noise was going on in my brain until I cleared it all out. Then it felt so quiet in comparison. That was three years ago. It is plenty cluttered again. The reason I said I stopped doing the 1000 words a day is exactly the fact that I was typing and publishing online so I was editing myself. Maybe not saying everything I really thought and felt deep down inside for fear of judgement, criticism or ridicule (or trouble!). WIth morning pages you get it all out there (even if it is not fit for public consumption). I am excited about this new habit. I am excited to remember what that clear mind feeling is like because that is a foreign concept these days. I'll let you know how it goes. Just promise me if I die you won't read them.

You can learn more about Morning Pages in this article, the one I originally referenced in 2014 when I talked about wanting to stop typing my 1000 words a day and start penning them, but somehow I never did. 

What healthy habits are you tackling this week? Have you ever heard of Morning Pages? Willing to give it a shot? I am excited about it. My biggest obstacle will be forgetting to do it with my morning foggy brain, so I'll have to make sure it is on my early morning to-do lists. 

Like this post? It helps me if you share.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for our free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

The DOs and DON'Ts of Permanent Fat Loss

I really wanted to call this post 'the secret to permanent fat loss' but that sounds so spammy, right? The truth is it is no secret. It's just not that sexy. It's not the latest "fat-melting" supplement, the magic shake or the latest hard-core exercise program. It's not a secret, it's a lifestyle. 

For years and years I was great at losing fat. I did it so many times, I'd rather not recount how many. I knew exactly how to get the fat off, I just didn't know how to keep it off. The biggest mistake I made was making fat loss a singular focus. It is all I thought about, it is all I cared about. I didn't fit my fat loss goals into my lifestyle, I changed my whole life to fit in my fat loss goals and that wasn't sustainable. Once I lost the weight, I lost the focus and the weight came back on. Here is what I learned from my own fat loss journey and keeping the weight off for good.

DON'T BE GOAL ORIENTED

Say what? It sounds counterintuitive to say you shouldn't be oriented to your goals, but hear me out. It's great to have a fat loss goal, but it shouldn't be a singular focus. It's fine to have a number in the back of your head, but place your focus on the habits you need to build into your life. What are you doing daily to support your goals?

DO BUILD HEALTHY HABITS INTO YOUR LIFESTYLE THAT WILL SUPPORT YOUR GOALS

Focus on the permanent lifestyle changes and habits needed to meet your goal, rather than the goal itself. Focus on the journey, because there is no end. You will find that your goals will continue to change and evolve over time.

DON'T DIET

Seriously. A diet implies a short-term way of eating. You can't be on a diet forever, but you can eat a healthy diet forever. See the difference? Diet as a verb implies something that you do short-term. Forget the low carb or low fat diet. Diets fail. Permanent lifestyle changes win. 

DO CHOOSE WHOLE UNPROCESSED FOODS MOST OF THE TIME

Focus on making healthier choices most of the time. You don't have to be perfect, you just have to make the best choice possible with what you are given. Try to focus on choosing whole unprocessed foods most of the time. Occasional indulgences are OK. Enjoy life, family meals and time with friends without guilt, but learn to make healthy meals at home, pack your lunch and meal prep healthier choices for the week. What you do most of the time matters more than what you do occasionally. When healthy eating becomes just a part of your lifestyle, it ceases being a diet that you can be on or off. 

DON'T PUNISH YOURSELF WITH EXERCISE

Yes, Exercise is important. I think everyone should exercise to build a healthy heart, body and longer life. Exercise is not a punishment for having a body you don't love. Learn to love the body you have while working to improve. Don't exercise to burn off a big meal or to pay penance for an indulgence. It's a mindset. If you view exercise as punishment it's harder to find the joy in movement. No one loves punishment. 

DO MOVE MORE

Move. It doesn't have to be a structured bodybuilding-style workout and you don't have to train to run a marathon. Just move. Do the active things you enjoy. Get outside. Ride bikes with your kids, take a brisk walk with your spouse (or dog), take a Zumba (or bootcamp) class with friends. Try some different fitness activities to discover something you love. Some people love running (like me) some people love weight lifting, but some people hate it. It's OK. Maybe it's Yoga. Maybe it's CrossFit. Maybe it's running with your dog or hiking. Learn how to make exercise a daily habit. Find your thing and just do it, because if you try to force yourself to do something that you hate, it won't last long term. It has to be sustainable. 

DON'T TRY TO LOSE WEIGHT

Losing weight is easy. Stop drinking water (don't do this) and the scale will probably read a couple pounds lighter, but there is a big difference between water weight loss and fat loss. The worst case scenario is muscle loss. You may show a lower number on the scale but if you are losing muscle instead of fat then you are hurting your metabolism, which makes it harder to keep the weight off permanently. 

DO WORK TO LOSE FAT

If you want a lean, fit physique, then your primary focus should be on fat loss instead of weight loss. Eat a healthful diet with plenty of protein, do cardio exercise that elevates your heart-rate and work in some muscle building or maintaining exercises like Yoga, bodyweight exercises, weightlifting or bootcamps. It doesn't have to be 60 minutes a day for 6 days a week, just work in one or two full body resistance training exercises (or 15 minutes a day) to help build and maintain muscle. 

In order to achieve permanent fat loss the goal should be to work on building sustainable lifestyle habits. Make healthier food choices most of the time, fit in some exercise that you enjoy and work on finding that balance between your goals and your lifestyle. If you haven't picked up on it yet, sustainability is the key. Anyone can power through 12 weeks of a hard-core program to quickly lose weight, but if you don't continue those activities after the 12 weeks, the weight will probably creep back on. It is better to lose weight slowly over time so you can maintain it for a lifetime. 

I monitor my weight to keep myself in check and if I find the scale creeping up a bit (like it did over the holidays) I always first examine my habits. What am I doing differently on a daily basis? Did any bad habits slip in? I evaluate and then adjust. I don't freak out about the scale or weight gain, because I know that when I sustain healthy habits, my weight will stabilize to a healthy number. 

Like this post? It helps me when you share. 

 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for my free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

 

 

Share Your Love of Exercise with a Partner Workout

It's the week before Valentine's day and love is in the air. This week for workout Wednesday I am sharing a workout that you can do with the love of your life, your better half or any sucker you can convince to work out with you. hah.

Finding a workout partner can be a great way to stay motivated to exercise. Any partner will do, but when it's your spouse or significant other it makes it easy to encourage each other, cheer each other on and push each other with a little friendly competition. After all, they already live in your house.

For this blog post I recruited my BFF and bootcamp attendee Cathy and her husband Chad. They were the perfect couple to showcase for this Valentine's Day partner workout post, because they just got married in January!

Congratulations to the newlyweds, Chad and Cathy! Aren't they cute? They came over to the #shredshed ready to work out and be my fitness models (sorry, the gig doesn't pay well). I am also secretly thrilled that someone else is in my exercise photos besides me. 

Cathy representing with her Running with Ollie shirt in the #shredshed! 

Cathy representing with her Running with Ollie shirt in the #shredshed

This workout is in a circuit style. We are going to perform the assigned reps for each exercise and move to the next exercise without resting. This way we will keep our heart rate up for a cardio and strength workout in one. Once you complete the circuit, rest for one minute between circuits and repeat one to two more times. 

We are using an 8 lb medicine ball. This is an affiliate link: That means if you decided to purchase from this link, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 8 lb medicine ball.

Partner Workout. Save to Pinterest for Later!

Partner Workout. Save to Pinterest for Later!

LUNGE PASS WITH TWIST

Stand side by side with your partner. Each partner will lunge forward on opposite legs so the forward legs are next to each other (see picture). Twist towards the forward leg and pass the medicine ball to your partner. The other partner accepts the medicine ball then both partners face forward and return to standing.

This time both partners lunge forward using the other leg and twist away from each other. Return to facing forward then back to standing. Repeat on each leg eight times. 

LATERAL SQUAT PASS

Face your partner and with your hips pushed back, lower into a squat position. Staying in the low position both partners take a big step out to the side, then bring together both feet and pass the ball. Do four reps on each side before moving on to the next exercise. 

SQUAT PRESS AND ROLL

Face your partner. Both partners squat down with a straight back and chest up. While in the low squat position, roll the medicine ball to your partner. The other partner accepts the medicine ball and stands up and presses the ball overhead. Each partner should squat and press 8 times with the medicine ball before moving to the next exercise. 

RUSSIAN TWIST

Sit with your back to your partner at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to pass the medicine ball to your partner. The other partner accepts the medicine ball and passes back on the other side. That is one rep. Complete eight reps before moving on to the next exercise. On the next circuit, pass the ball in the other direction.

STRAIGHT ARM PLANK TAP

Face your partner in a straight arm high plank position. Make sure your wrists are directly below your shoulders and your body is in a straight line from your shoulders to your toes. Do not allow your hips to raise or sag. Lift one arm to tap your partner's opposite hand as shown, then do the other side, this is one rep. Tap eight times before moving on to the next exercise.

STRAIGHT ARM SIDE PLANK WITH REACH UNDER

Partners perform a straight arm side plank so they are back to back. Be sure the shoulders are stacked directly over the wrists. With one arm straight in air touch hands in the high position, then reach below to touch hands under the plank. Complete 8 reps and switch sides. (Or change sides on next time through the circuit.)

Do you feel the love? Grab your #swolemate, your #fitfam or your #gymbuddy and use all the hashtags when you do the workout. 

Like this post? It helps me when you share or save to Pinterest.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you in the Dallas/Fort Worth area? Join us for free boot camp on Saturday mornings

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

 

52 Healthy Habits Week 3: Macro Cycling

Happy Monday, Friends! I've been writing each week about my experiments with new healthy habits because I believe habits are the key to success when pursuing any goal. Want to make big changes? Start with small sustainable actions. The more consistent we are, the more likely we will reach our goals. No matter where we are in our health, fitness and wellness journey, there is always something small we can do to improve. I'm a fitness trainer and still always looking to continue to grow and evolve by making small sustainable changes in my lifestyle.

We can learn new habits by practicing them. I've been incorporating a new habit each week while building on the previous week's habit and reporting on them here to keep myself accountable. It's important to note that most of these habits are small and sustainable. The idea is to not make your new habits too lofty, aka run 6 miles 6 days a week, cut out carbs and read one book a week. You would just be setting yourself up to fail. Try instead to set smaller achievable goals like exercise at least 15 minutes a day (OK if more, but at least 15 minutes), add a serving of green veggies to each meal and read for 20 minutes before bed instead of watching TV or scrolling social media. These are all small achievable actions that performed consistently over time can lead to big results and an overall healthier lifestyle.

I don't have any expectations that I will be perfect, do everything right or never mess up. I'm human. We mess up. I'm sure over time some habits will stick, while others will fall away. In fact, I failed on my week one habit of getting up early to work on my business, blog and/or workout, but then pulled it together for week two. It is not about perfection, it's about making small progress each week.

I'm proud to report I did much better my second week of my week one habit. We got up early 6 out of 7 days at 5:30am. It helped a lot that my husband is doing this with me. We leaned on each other to find the strength to get up early when the warm blankets were beckoning us to stay in bed. What did I learn? A support system goes a long way, whether it is a spouse, a friend, a coach, an accountability partner, a FB group or maybe just a dog that is excited to go for a walk

Last week my goal was to log my calories every day into the MyfitnessPal app. I've been doing Cori Lefkowith's macro cycling program. It's a six week program that cycles the percentage of calories that come from protein, carbs and fats every two weeks.

For me it is an experiment to see how manipulating macros within my already healthy diet can affect my body composition. I did log every meal for seven days (win), but I didn't do so well on actually hitting the targeted macros. Maybe I'm a little too stuck in my ways, I generally eat the same things for breakfast, lunch and snacks every day and then hubby makes dinner and he decides what he wants to cook each night.

I had a hard time making changes to my usual diet because my usual diet is already healthy. My percentage of calories from fats were high and my percentage of proteins were low compared to the targets (carbs were generally spot on). I made some small changes, removed higher fat nuts & cheese sticks and added cottage cheese and lowfat Greek yogurt to raise protein, but I never quite got there.

MyFitnessPal daily report

MyFitnessPal daily report

I try to learn from these types of experiences to help me better understand my own clients. Part of me wants to say "I can't do it, Cori. I can't hit those numbers." but then I think about how when my clients tell me they can't do something and I ask them if they can't or if they won't. There is a big difference. If I want to give the program a fair shot, I have to follow the parameters of the program, not just do it my way and then declare it didn't work for me. This applies to any fitness or nutrition program in the world: It only works if you do. 

This applies to any fitness or nutrition program in the world: It only works if you do.
— www.leagendersfitness.com

I didn't buy Cori's program for nothing. I bought it because I wanted to see if manipulating macros will affect my body composition, but if I am not willing to make the changes to meet the numbers she targeted, then how will I ever know?

Now there would be nothing wrong with trying a program, making the changes and deciding that I didn't like the way it made me look, feel or perform and then going back to my old way of eating (again, already healthy). But I haven't followed it closely enough to really know. Next week I am going to plan ahead and work harder at achieving the targets, even if it means giving up my beloved morning eggs for a few weeks. (gasp!)

So while my week 2 habit was to log my calories into MyFitnessPal, my week 3 habit is going to take it a step further and work harder to adjust my daily meals to hit the prescribed marcos. Since hubby makes dinner, I will have to log my dinner first with whatever we are having and working backwards the rest of my day to make the numbers work. Let me try it, see how I feel, then decide after completing if it is something I want to continue long term. Who knows? Maybe I will love it and never look back. 

Change is hard for everyone.

I'd love if you will stay tuned next week to see how it all went. If you want to choose your own new small sustainable healthy habit and build on it each week, I'd love if you would join me for accountability.

52 HEALTHY HABITS

WEEK THREE: ADJUSTING MY FOOD INTAKE TO HIT MY MACROS
WEEK TWO: LOG MY CALORIES INTO MYFITNESSPAL
WEEK ONE: EARLY TO RISE

Like this post? It helps me when you share.

 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

Are you a Dallas/Fort Worth local? Join us for our free Saturday morning bootcamps

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

Pain vs. Discomfort: Know the Difference to Avoid Exercise Injury

You hear about pain all the time in fitness.

"No Pain No Gain." 
"Pain is Weakness Leaving the Body"
"Pain is Temporary, Glory is Eternal."
"Pain is temporary, Quitting Lasts Forever."

or my favorite:

"Pain is Temporary, Your Half Marathon Finish Time is on the Internet Forever." (hah.)

Not so fast.

These popular quotes about pain send mixed signals because I believe these quotes are referencing "discomfort" not literal pain. It's just that "No Discomfort, No Pain" doesn't have the same ring. So what's the difference between discomfort and pain? It's important to know. 

I went to the physical therapist for my shoulder a few years ago and I remember the PT telling me to alert her if I felt pain during our exercises. She was very careful to explain the difference between discomfort and pain because a lot of people confuse the two. Discomfort is OK and natural, pain is signalling a larger problem.

When we feel pain it is our body's way of telling us something is wrong. We must not ignore pain signals or try push through them. Pushing through pain could lead to long-term injury, which could leave you sidelined for months on end. 

Pain is usually a sharp or stabbing feeling in a specific area, numbness or radiating. If you experience pain or swelling stop what you are doing immediately and allow your body to rest and recover until the pain subsides. Consider seeing a doctor if the pain persists for more than a week or two even after resting.

Discomfort is feeling that something is difficult or challenging. It can be a burning sensation in your muscles or breathing heavily. It might mean fatigued or heavy legs when running. It might mean mental exhaustion or even muscle soreness in the days following a hard workout. These are all relatively normal reactions to exercise and in most cases you should try to build mental and physical toughness by powering through these uncomfortable feelings. "Discomfort is temporary, Glory is Eternal" Sounds more like it. 

My favorite saying is "If it doesn't challenge you, it doesn't change you." you have to stress the body in order to change it, but feeling pain is not our goal, pushing outside our comfort zone is our goal. We want to challenge ourselves, not kill or hurt ourselves through exercise. It seems like common sense, but like my hubby likes to say "Common sense is not so common."

Common sense is not so common.
— Hubby

 

The fitness industry glorifies hard workouts. Go hard or go home. People want to get crushed every session or they feel like they didn't get a good workout. It's simply not true. We are best served when we alternate between high intensity, low intensity and rest days. Those low intensity days allow our bodies to recover. Yoga, stretching, jogging, walking, flexibility and balance training are all low-intensity workouts that make us stronger overall athletes and should not be ignored or underestimated. A balanced schedule of high and low intensity workouts will keep you feeling strong, healthy and help avoid injuries. One or two high intensity workouts a week should suffice for most athletes. 

Exercise should not cause pain. If you feel pain, it means you should back off and allow your body to recover. If you start a new exercise plan, progress slowly, increasing the duration and intensity over time. Once you adapt to a certain exercise you can continue to progress by making it harder as you get stronger. Sound confusing? Need help putting together a progressive exercise plan to reach your goals? I can help

Like this post? Please consider sharing.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

 

 

 

 

 

30 DAY PLANK CHALLENGE

Welcome to the latest edition of workout Wednesday! Each week I share a strength training or running workout to keep you motivated. This week we are talking planks. I put together this plank challenge for beginners to progress you to a one minute plank or more in 30 days! Are you ready? 

Planks are my favorite core exercise because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle and the glutes. Do your planks regularly to improve core strength. Great for runners!

Beginners: Follow the plan as shown. Alternate between the plank exercises every day. For example: Day 1 you will do a 20 second straight arm plank, day 2 a 20 second elbow plank and and day 3 a 20 second side plank (on each side), day 4 back to straight arm plank for 30 seconds and so on according to the schedule. 

If you can't hold for 20 seconds without rest, hold for as long as you, then add 5 to 10 seconds every 3 days. Progress at your own speed. 

Advanced: Perform all three exercises every day.

STRAIGHT ARM PLANK

In a high plank position position your shoulders directly over your wrists. Your body should form a straight line from your heels to your head. Do not allow your hips to sag down or raise up in the air. Engage your abs and breathe normally.

ELBOW PLANK

Begin in a low forearm plank position. Position your elbows on the floor with your hands flat on the floor and your shoulders directly over your elbows. Do not clasp your hands in front of you. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly while breathing normally. Be careful not to sink your hips or raise your butt in the air. 

SIDE PLANK (EACH SIDE) 

With a straight arm lift yourself up into a side plank position. Your shoulders should be directly over your wrists. Stack your feet and don't allow your hips to drop. 

If a straight arm side plank is too challenging, start on your elbow.

Like this post? It helps me when you share!
 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.