Fitness Voices of Reason: Who I Trust in This Industry

These days there is no shortage of information. Want to learn about fitness, working out or running? There are millions of articles, books, websites and blogs packed full of the all the information you could ever want to know. Herein lies the problem. Information overload. What is the best way to learn new information? The water can get a little muddy between information that is outdated or obsolete and information that is intentionally misleading to sell you something. How do you know what and who to trust? 

Before I became a personal trainer and a running coach, I honestly thought I pretty much knew everything about fitness and nutrition. After all, I had been a fitness enthusiast for over a decade, I read a ton of blogs, books and magazine articles. What more was there? Turns out, a whole lot. You just don't know what you don't know. Until I started the process of getting the education needed to become a fitness professional, I did what most people do, I skimmed the surface of the information available, I took what was valuable, meaningful and made sense to me and threw out the rest. I figured I was pretty equipped to see through the crap. Lose 20 lbs with this miracle shake? Fruit makes you fat? Get in the best shape of your life on 15 minutes a day? BS detector activated! These things were obvious. 

But there is so much more that seems to make sense on the surface, but when you dig a little deeper you realize you're just another layer deep in sales tactics and misinformation. I realized that I had a lot of learn. I am always still growing and evolving. I read a lot, continue to work on certifications, listen to podcasts and talk to people smarter than me to stay up to date on the current trends in health and fitness. 

In the fitness world full of celebrities like Dr. Oz, Food Babe and Tracy Anderson, if you're not careful, it can be pretty easy to be led down the wrong path of misinformation. 

Over the last couple years a few voices have emerged to me as voices of reason. These were the people that I could look to for clarity of information. I know they aren't trying to sell me the latest fitness gimmick or fad. They have established themselves as experts and leaders in their field. These are the people that have proven to me time and time again that I could trust them in a fitness world that can't always be trusted. They are as a whole, committed to moderation in fitness (not extremes), body-positive messages and seeking/spreading the truth. 

ON NUTRITION

JOHN BERARDI - PRECISION NUTRITION

John Berardi is a writer, coach, professor, researcher, speaker and athlete behind Precision Nutrition. I am currently working on my Precision Nutrition Level 1 certification, but I have been following John and the Precision Nutrition blog for about a year. The precision nutrition blog is full of great information on coaching and nutrition that is backed by science and research. No woo or scare tactics to be found, which is all too common in the field of nutrition.

ON STRENGTH TRAINING

TOM VENUTO - BURN THE FAT, FEED THE MUSCLE

I first bought Burn the Fat, Feed the Muscle over 10 years ago as a printable e-book. After I used an entire ink cartridge printing out hundreds of pages, I remember thinking that I was going to cancel all my fitness magazine subscriptions. After everything I learned in this literal encyclopedia of health and fitness I felt like there wasn't anything a fitness magazine could write about that wasn't already covered more accurately in this monster book. Tom has been around for a long time teaching people the basics of strength training, cardio and nutrition. His book led me in the right direction shortly after I kicked off my healthy lifestyle all those years ago and lucky for you, that old ebook is available in hardcover now so you can save your ink cartridge. I love his message that everyone's path to fitness looks a little different and you have to learn what works for you and your body by tracking and experimenting. It was a game changer for me in my fitness journey. 

CORI LEFKOWITH - REDEFINING STRENGTH

When I first stumbled upon Redefining Strength I was hooked immediately by Cori's message of strength and empowerment. She is strong, kind and funny. She offers tons of free workouts on her site and Facebook page and I love The Fitness Hacks Podcast. As a trainer and a gym owner she freely shares her wealth of knowledge about training and business. I've only been following for a short time but Cori made a big impression and I have learned a lot from her already. 

ON THE MENTAL GAME

LEIGH PEELE 

Leigh is a writer, researcher and personal trainer. I love her You Need to Hear This Podcast. While she is extremely knowledgable on weight lifting and nutrition, she talks a lot about the psychological side of health and fitness on her Podcast. I'm always interested in hearing her opinions on hot topics because he responses are always based on science and research. I can count on her to be rational and sensible, something that Is not always easy to find in this industry. 

AMBER ROGERS - GO KALEO

Amber shares a message of inclusion, body-acceptance and moderation. She was probably that first voice I heard many years ago teaching that moderation was something to strive for in this fitness world of extremes. She taught me to look at the fitness industry a little more critically. She also seems to be a voice for people struggling with eating disorders. Lately she has taken to a message of overcoming emotional abuse, which honestly has lost me a little since this isn't something that I personally dealt with, but still is a positive message for the people who need to hear it. 

JAMES FELL - BODY FOR WIFE

I am not sure "on the mental game" is the right category for James Fell. I am not sure he fits into any category. Maybe with James, I use the words "voice of reason" a little loosely. I like him because he is hilarious and he has seemed to have made a career out of calling out the bull shit in this industry. If you are offended by strong language or don't appreciate an in-your-face approach to fitness truth, he may not be the guy for you. On the other hand, if you like to laugh and need a little help wading through the misinformation, he may be your new best friend. He tells the hard truth about all the hot topics (and makes some people very angry along the way, he is worth to follow just for the comments). 

Over the years I learned to tune out the many confusing voices of fitness and tune into a few key people that that have proven to operate on knowledge, science, compassion and truth. While I can't say they aren't selling anything, because they all make their living in the fitness industry selling courses, books, training, memberships, etc. I can trust that they aren't selling lies or misinformation.

Who are your fitness voices of reason? Did I miss anyone? 

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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.

How to Transition from Running/Walking Intervals to Running

Welcome the latest edition of Workout Wednesday! This week we are talking about how to transition from running/walking intervals to running without walk breaks.

When you first start running it is very common to use run/walk intervals in order to adapt to running. There is absolutely no shame in walking. A lot of people are very successful running full and half marathons on a run/walk program with very impressive finishing times. If you are happy with your run/walk plan and you're continuing to progress, there is no reason to change your program. However if you're interested in transiting from run/walk intervals to running without walk breaks, I may be able to help you with the plan that worked for me when I first started running.

Most people start in the same place, it is very common be short of breath when you first start running. You have to stick with it through that hard beginning part in order to become a stronger runner. It does get easier, I promise. 

Once you have been performing run/walk intervals for a few months, you may be ready to train to run without walk breaks. I suggest that you have a solid running base before starting this program. You should be running (with walk breaks) several days a week for at least four weeks. Follow the below plan two to three days a week with full rest days in between training days to allow for proper recovery.

HOW TO TRANSITION FROM RUNNING/WALKING INTERVALS TO RUNNING WITHOUT WALK BREAKS

The key to train to run without walk breaks is to first start by taking walk breaks. Hear me out. If you stick with the program you will progress to running without walk breaks.

Walk for a few minutes to warm up. Try some dynamic stretching and/or foaming rolling to warm up before you get started.

Start running at a very slow pace. Go even slower than you think you can maintain. It's better to go too slow than too fast at this point. We can work on speed later, for now we are working on endurance. A slow pace is key.

Run until you feel like you just can't run for one more second, then try to count out 50 more steps. This may help you push past any mental barriers. When your mind says no more, see if your body has 50 more steps. It is important to be sure that you are listening to your body and not your mind. Is your mind telling you can't go on? Or is it your body? Sometimes your mind will tell you to stop, but think about it first. Can I breathe? Are my legs OK? How do I feel physically? If it is just your mind, keep going. Your thoughts can lie, especially when you are trying new things.

Once you are sure it is your body and not your mind slow to a brisk walk. Now here's the key to the whole plan: Only walk as long as you need to in order to recover your breath. It is really important to be honest with yourself and start running again as soon as you are able. When your breathing returns to almost normal It is time to start running again, don't walk for one second longer than necessary.  

Repeat the running cycle. Run as long as you can. When you think you need to stop, try to count out 50 more steps. You are probably feeling uncomfortable, but as long as you aren't feeling any physical pain, push yourself to keep running for just a little bit longer. When you are sure it is your body and not your mind, it is time to walk briskly again to recover.

Start the run cycle again. 

The idea is that you run for as long as you physically can, then walk only as much as necessary. If you continue this cycle, while being completely honest with yourself, over time your run intervals will become longer and your walk intervals will become shorter, until there are no walk intervals at all.

This process can take between four to ten weeks depending on your starting fitness level and dedication to the program. Remember that no matter what you are trying to achieve, consistency with your training is the single best path to success.

I can clearly remember the great feeling the first time I realized that I didn't need to stop for a walk interval, that I could keep running. Don't listen to your mind, listen to your body.

This same technique can be used to improve your running pace. Just replace the walk intervals with slower run internals. Run fast, then run slower to recover until you don't have to run slower anymore at all.

When you set out to run these intervals run according to time and not distance. For example, make a plan to run for 30 minutes, not three miles. You'll find that over time you will be able to cover the distance in less time. 

Give it a try and let me know how it goes.

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5 Reasons to Hire a Personal Trainer to Reach Your Fitness Goals

You may think I am a little biased on the subject, after all I am a personal trainer, but everyone can benefit from the knowledge, experience and coaching that comes with hiring a personal trainer. Even trainers can benefit from hiring a trainer because most of the time it is not simply about knowing what to do.

5 REASONS TO HIRE A PERSONAL TRAINER

THE DIFFERENCE BETWEEN KNOWLEDGE/APPLICATION

Most people already generally know what to do to get results, but they still don't have the results they desire. Why is that? Because there is a big difference between knowledge and application. A personal trainer has experience in taking that knowledge and applying it in a way that produces results. If you know what to do, but don't follow through, you'll never reach your goals. A trainer can help you bridge the gap between knowledge and application. 

WORKOUTS VS. PROGRAMMING

You can do a simple internet search and find millions of free workouts every day. There are sites dedicated to every kind of fitness imaginable. You can even find free workouts here in my archives. But there is a big difference between workouts and programming. You can do random workouts and see some results, but a trainer can help you do the most effective, efficient workouts to meet your individual goals.

Is your goal to run faster? To get stronger? Bigger muscles? Lose weight? Your goal will determine your workout program. A trainer can get you on the most efficient path to meet your individual goal so you don't waste your time with workouts that aren't designed with your goal in mind. A good trainer knows how to tweak the variables of your workout to maximize your results.

There are many ways to fitness, individualized programming will get you there by progressing in the proper timeframe (not too fast, not too slow). A trainer can help you take the guess work out of your workouts by looking at the big picture and building a progressive plan to safely meet your goals over an established time period. 

MOTIVATION & COACHING

Even if you can build your own progressive program, you still have to follow through with it to see results. A trainer/coach can provide the motivation and accountability needed to stick with a program. Having a trainer to check in with you in-between sessions, answer questions and provide feedback can be the difference between success and failure.

REAL-TIME FEEDBACK

Speaking of feedback, this is one of the most important roles of a trainer. Anyone can find a program on the internet and start following it exactly as written and hope to see results. The problem is that everyone is different and what works for one person may not work for the next. A coach can give you feedback on your performance and make changes/updates to your program as needed. You may need to progress faster or more slowly than written. Real life obstacles like family emergencies, work travel and injuries can result in getting off track unless you have a trainer to help you adjust on the fly and work through these challenges. 

PERSONAL BIASES

It is human nature to want to work on our strengths and ignore our weaknesses, sometimes we do it on a subconscious level. A trainer can help make sure you are balancing your fitness. Not just by working on correcting muscle imbalances and making sure you build strength in all planes of motion, but also ensuring you are working on your weaknesses and refining your strengths. Our personal biases can make it hard to make objective decisions and can inadvertently lead to unbalanced fitness and possibly injuries.

Convinced? Contact me.

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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.

How to Stay Motivated to Exercise this Holiday Season

Here we are again heading into the holidays when some people expect to pack on a few pounds before they start all over again on January 1st, but it doesn't have to be that way. We can enjoy the holidays by embracing moderation while continuing to workout and make healthful choices most of the time. If you stay active this holiday season you'll come out on the other side happier and healthier! 

This time of year can be crazy, busy, wonderful and stressful all at the same time, but there is no reason we can't maintain our healthy lifestyle. Eating healthy foods and regular exercise help reduce stress and make us feel our best. Enjoying the family meals and dessert can bring us joy too. We can enjoy the best of both worlds. One way to fully enjoy the holidays is to find ways to stay active. Here are a few ideas on how to stay motivated to exercise this holiday season. 

TRACK FRIDAY

I love the idea of Track Friday instead of Black Friday. I always say that my favorite holiday is Black Friday, when I don't have to get out of my PJs all day and avoid retail establishments at all costs. I know some people enjoy the experience and the thrill of the hunt, but the crowds and chaos can be too much for me. I'd rather stay home and shop on Amazon (I don't even have to put on pants).

Track Friday is a great alternative to Black Friday. As they say on their site, "Shouldn't we be giving instead of just getting?" 

So this year on Track Friday, Join the movement by running or walking anywhere on Track Friday, or run with others by finding or starting a meetup. Start your own personal fundraising campaign, or support a campaign for a cause that you care for. Follow along on social media @trackfriday on Twitter and Instagram. Use the hashtag #TrackFriday when you post! Learn more at trackfriday.org

“On the day after Thanksgiving, let’s turn Black Friday into Track Friday, a day focused on charity, community, and health. ”

— www.trackfriday.org

This one may be worth putting on pants for. See you at the track. 

HOLIDAY RUN STREAK

Runner's World sponsors a Holiday Run Streak every year. The goals is to run at least one mile everyday between Thanksgiving and New Year's Day. It's a great way to stay motivated to lace up those shoes. The average person can probably run a mile between 7-13 minutes. Can you find 7-13 minutes everyday this holiday season? It helps establish a healthy habit during the holidays and even if you don't have time to put in a full workout, you know you at least completed one mile. Here are my tips for a successful run streak.

1. Tell your friends and family your commitment to complete the challenge. If you tell people about your plans, you may feel a bigger obligation to follow through. Tell me if you're doing it in the comments! Who knows you may motivate someone to take on a healthy challenge.

2. If possible, find a streaking partner. Hubby and I did it together in the past. Don't feel discouraged if you are going at it alone, it just shows your dedication. Besides, there is a whole online community completing this challenge, you can find your support online. Use #RWrunstreak to connect with the thousands of other runners completing the streak.

3. Having access to a treadmill is helpful on cold or extremely cold temperatures, but then again, hubby and I did a mile or two in the rain on our streak! Be prepared to bundle up! No treadmill necessary.

4. Listen to your body! If you are injured or sick, no streak is as important as making sure you are healthy and taking care of yourself. Be reasonable and take a real rest day if you need it.

5. Although this is technically against the Runner's World rules of the streak, It is OK to walk your mile for the day. The Runner's World streak police aren't going to pop up from behind the bushes and tell you to pick up the pace. A mile is a mile and sometimes your body needs the rest. Your challenge. Your body. Your rules!

6. I found that getting the run done early in the day was the easiest way to stay consistent. Sometimes it just means getting up a few minutes earlier. 

7. As the streak goes on you'll find it becomes a habit and you will really want to squeeze in your mile by any means possible. Stay with it, after a couple of weeks it will become second nature.

8. Join the other holiday streakers on Twitter with the hashtag #RWrunstreak. Post about your daily mile on Twitter, Facebook or Instagram and read about other runners completing the challenge. There is nothing like thousands of like-minded people in an online community to remind you that you are not alone!

9. Use the challenge to motivate yourself to stay active throughout the holidays, but if you miss a day it's no reason to quit, just pick back up where you left off. Again I may be stretching the official rules, but in the end I'd rather say I ran 37 out of 39 days than say I ran for 13 days but then had to quit. 

10. Have fun with it! 

Commit to a run streak this holiday season to build healthy habits and stay motivated this holiday season. WIll you run it with me? 
 

HOLIDAY-THEMED FUN RUNS

Santa Run Texas

An entertaining way to gather up your family or friends for a healthy holiday activity is to participate in a holiday fun run! Whether it's a Thanksgiving day turkey trot, a jingle bell run or a new year resolution run, signing up for a holiday-themed run can be a reminder that exercise is a fun activity for the whole family. Forget about your PR goals, let your stresses go for the day and just enjoy the run. These runs are often also charity fundraisers so you can do good for your community while burning some holiday calories. Break out your turkey costume or santa hat and prepare for the some of the most enjoyable races of the year. I'll be running a turkey trot here in Fort Worth. This Santa Run Texas in Plano looks like another fun holiday-themed event for my local DFW friends. When you sign up for the Santa Run Texas you can get a santa costume with your registration! How fun is that? Sign up and train for a race to stay motivated this holiday season. 

WINTER RUNNINGLAND VIRTUAL RACE SERIES

I'd venture to say that most major cities and even a lot of small cities host some sort of community holiday runs. But If you live somewhere that doesn't have a community event, I have the perfect solution for your holiday run needs.

If you are motivated by race bling (aka finisher medals) The rock 'n' roll marathon series is hosting a virtual run series called Winter Runningland. Run on the streets in your neighborhood, stay warm on the treadmill or meet up with friends at the track to earn finisher medals in this virtual run series. There are three virtual runs from now until the end of December and if you complete all three, you get a 4th bonus medal. You can run all three races for $99. It would make a pretty thoughtful gift for a runner that you love (hint hint friends and family).

A virtual run series is a great way to stay motivated to run through the holidays!

Nov 18 – Dec 04 / $29.99 - Winter Hat Medal

Dec 05 – 18 / $29.99 - Running Shoe Medal

This is my favorite one, so cute.

Dec 19 – 31 / $29.99 - Earmuffs medal

I am a member of the Rock 'n' Roll marathon rock 'n' blog team but all opinions are my own and I am not paid or required to post about this event, nor do I receive any payment or commission if you sign up. Just looks like a super fun way to stay motivated throughout the holiday season and add some new race medals to your collection. 

HOLIDAY-THEMED WORKOUTS

The Great Pumpkin Workout

Check out my pumpkin workout for a holiday-themed strength circuit that can be done in under 30 minutes. Do the pumpkin workout before you make your Thanksgiving pies. No pumpkin? You can replace it with any weight or medicine ball. (But what fun would that be?) Pumpkins not your thing?

12 Days of Christmas Song Workout

I also have a 12 Days of Christmas song workout that will prove to be both fun and challenging! You know the song..."On the twelfth day of Christmas my trainer sent to me..." 

My workout archive has a ton of bodyweight workouts if you need a few minutes of sweat therapy to destress. 

Did you get any ideas to stay motivated to exercise this holiday season? Will you join me in any of these fun activities? Any other ideas? How do you plan to stay active? Let me know in the comments. 

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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.

Seven Ways to Improve in Running (That Doesn't Include Running)

In order to become a better runner the number one thing you should be doing is running. The first piece of the puzzle to get into place is consistent running because consistency is foundation of any successful plan. Slowly build a running base until you are running three to four days a week for five to six weeks. Once you build this base, you can start to think about working on speed, strength and adding more milage. Whether you are a beginner or an advanced runner there are ways to improve your running that doesn't include running. 

GET YOUR NUTRITION ON TRACK

Proper nutrition is important for all people to look, feel and perform their best, but for athletes it is even more important. Work to achieve a balance of healthy carbs, fats and proteins from mostly whole food sources to not only fuel your run, but to enhance recovery and feel your best. Follow the 80/20 rule to eat according to your goals 80% of the time and leave 20% open for foods that you enjoy but may not be optimal. I write more about it this in my Running A-to-Z post, D is for Diet.

GET ENOUGH SLEEP

Most of us don't have to choose between sleep and a workout, but if it came down to the choice of a one hour workout or one hour of sleep, how do you think the experts would advise you to spend your time? If you are not getting at least the seven hours a sleep that most people need, the answer is sleep. Going to bed at midnight and setting your alarm for 5am to workout is not doing your body any favors. 

Not getting enough sleep per night can reduce the benefits of healthy eating and exercise. When you don't get enough sleep, your cortisol (stress hormone) levels can rise, which can be associated with fat gain. 

In our busy lifestyles sleep is often is the first thing to get slashed, but knowing how important it is to recovery and improvement it should be given a higher priority, especially for athletes. 

BUILD REST & RECOVERY INTO YOUR WORKOUT SCHEDULE

Resting isn't laziness. Just like sleep, rest and recovery are essential to improving in running. Our bodies adapt, improve, get faster and stronger during rest, not during the workout. We need to allow our bodies the proper time to recover. This includes taking full rest days after hard workouts and alternating hard/easy days throughout the week. 

ADD STRENGTH TRAINING

My favorite topic which is the basis for this blog and my personal training business. Strength training for runners can make you a stronger, faster, less injury-prone runner. You don't have to become a gym rat to reap the benefits of strength training.There are plenty of equipment-free, quick and efficient strength workouts in the archives that you can try at home to get started. 

ADD STRETCHING/FOAM ROLLING

When you run and only run, you sometimes can develop muscle imbalances. You have overactive muscles that are working too hard and compensating for underactive muscles that are not able to do their job. One way to help prevent muscle imbalances is to strengthen the weak muscles (see above) and stretch/foam roll the overactive muscles. I recommend foam rolling before you run and stretching the overactive or tight muscles immediately following your run. Here is a post I wrote on foam rolling that may be helpful if you want to get started. 

GET ON YOUR MENTAL GAME

Running is as much as mental sport as it is a physical one. I am not suggesting that if you visualize yourself running fast that you will magically win your next marathon, but having a strong mental picture of success goes well with your physical training. If you think positive, act positive and ban those negative thoughts, it can make a difference in how you perform. I wrote more on this in a post called Running A-to-Z: M is for metal tricks for running. 

FIND AN ACCOUNTABILITY PARTNER OR RUNNING COACH

We all need support. Whether it is for accountability, emotional support or technical help, I suggest finding a partner or coach to help you stay on course (pun intended). Friends can be a great motivator to exercise. Sometimes we feel more obligated to others than we do to ourselves. We may not think twice about cancelling on ourselves for our daily workout, but if we know we have someone counting on us we are more likely to show up so we don't let them down. If you don't have any friends or family interested in exercise consider finding an accountability partner online, joining an exercise class, running group or hiring a coach. 

Any questions? I'd love to help. Let me know in the comments. 

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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.