Saturday, February 20, 2021

Self Care: A Recommittment to Fitness, Wellness, and Healthy Eating

Yes, even trainers at times need to self-evaluate and recommit to their own fitness and wellbeing. 

Six years ago I turned 50. That year I committed to focusing on my own fitness and running. It was 2015 and, that year I ran 4 marathons, I lost about 20lbs, and felt awesome. In the 6 years since, my focus shifted. I lost both of my parents (my Dad to cancer and my Mom to Alzheimer's). The pandemic hit and my business was closed for 5 months then reopened, but with a fraction of the business. Had to give up my studio and reconfigure how to work with my fitness and running clients without a dedicated space. 

The other day I saw myself in the mirror and really noticed the toll the past few years had taken. So, while staring in that mirror, I decided to recommit to my own fitness, health and wellbeing. I do a lot of workouts each week but leading workouts is different than focusing on your own fitness goals. I've set some new goals, restarted my daily pushup challenge, and I'm eating better (oh, but don't worry, I still plan on having some homemade pound cake). 

Goal 1: Get in at least 3 "me runs" each week. They don't have to be long runs. Just runs that are at my pace for physical and mental benefit.

Goal 2: Restart my pushup challenge. Each day do at least 50 pushups. Each week increase the total number by 5 pushups till I get to 100.

Goal 3: Run a Half Marathon in the fall. Hopefully there will be some to choose from, but if not, I'll make my own course and run it here at home.

Goal 4: Be even more diligent with my good eating habits. I'm not a fan of trendy diets or cutting this out or that. I've learned (at least for me), just focusing on eating a healthy balance of carbs, protein, and fat with a splurge every now an then works best for me.

Goal 5: Taking some mental breaks. Whether it's when I get up the morning, during the day at lunch, while on a run, or just before going to sleep, taking some time for me to decompress and chill.

I once heard a younger person say, a man over fifty should keep his shirt own. To me that means I must have something I'm ashamed of. I'm no muscle magazine cover model by any means, but at 56, I'm not ashamed of how I look. There's definitely work to do, and the work I have begun. This picture of me was taken on day 6 of recommitment. Looking forward to 2021 and some me focus. 

Join me with your own fitness recommitment.

Friday, January 15, 2021

Overcoming Your Quit

Everyone's experienced it. It can be very strong, even overpowering. Couch potatoes experience it, but experienced exercise gurus experience it too. It's that little voice in your head telling you to stop. Scientists call it "inner speech" or "thought chatter." I call it a nuisance. 

Steve Taylor PH.D. in a Psychology Today article, says that "real thinking is when we consciously use powers of reason and logic to evaluate different options, deliberate over problems, decisions, and plans, and so forth." He continues to say that "we often like to think of ourselves as rational creatures, superior to animals because we can reason, but this kind of rational thinking is actually quite rare. And, in fact, thought-chatter makes it harder to use our rational powers, because when we do have issues to deliberate, it streams through our minds and diverts our attention." Boy is that ever true when you're trying to add something new in your life like running and/or fitness. 

Taylor, says, that "being immersed in thought-chatter isn’t so different from dreaming — at least, the kind of associative dreaming that sorts through the impressions and information we’ve absorbed recently and sends a strange mixture of them back through our minds. We have a little more control over thought-chatter than dreams, and it comes from the conscious mind rather than the subconscious, but essentially it’s the same whirl of mental material."

The idea that we have some control over "thought-chatter" is reassuring, but the problem is that we often choose not to control it. Have you have told a friend you'd meet her for an early morning run, but when the alarm rings, that little voice in your head tells you to roll over and forget the run? Ever plan to run or workout after work, but on the way home that little voice in your head starts to list all the other things you need to do instead?

I'm not sure what Dr. Taylor would say about this theory I have, but in my own experience, whenever I come to an unknow, or have to experience something new, or something I'm not experience at, that little voice in my head turns on me with negative thoughts. When I was a kid and young adult, I missed out on some cool experiences, because that negative inner voice ruled. 

As I've "seasoned" over the years, I've learned that when you tell that inner self doubting voice to shut up, you open the door to experiencing an entirely new you.

When it comes to exercise there's a quote, "The pain of exercise is better than the pain of regret" that seems very fitting. So, even though the immediate response to listening to that inner voice and rolling over is comforting, later in the day you start to kick yourself for not getting out and running. So, not only did that inner voice win, it ended up making you feel worse. Something to remember when you have that first inkling to change your plans because the little voice is making quitting sound so good.

There are other reasons people have issues with quitting with running and/or exercise. Often it's the initial pain that comes with new activity. I always tell my new fitness clients and new runners that for the next several weeks (3-6 weeks) you may feel worse that when you started and that's normal. Any time you put new demands on your body on a consistent basis as in a new fitness or running plan, you're body's fitness level is initially going to dip. It's called the gain threshold. Your body is having to adapt, rebuild, and recover. It takes time. This is why gyms are full on January 1st, and then there are tumbleweeds in the parking long on January 31st. People give up before they start seeing positive change. 

So, next time that little voice, inner speech or thought-chatter starts to yack in your head, remember that you can tell it to stop. Remind yourself how much better you feel when you don't listen to it and how guilty you feel when you do listen to it.  And, if you're new to fitness, remind yourself that it does get better. Consistency is the key. 

Now there is a difference between don't want to and can't . And there's a difference in listening to that little voice and listening to your body. Rest is a very important part of training. If you're hurting beyond regular muscle soreness, take a rest day. If you're worn down mentally and physically, take a rest day. Sometimes you have to overdo to figure that out, but keep in mind that fitness and running is about balancing activity and recovery.

Meditation can help in dealing with that inner voice. Doesn't have to be fancy legs-crossed "ummm" chanting meditation. It can just be taking some quite time to think about your goals and what might be getting in the way. Creating a mantra can be very effective too. A mantra or slogan, if you will, is a phrase that you repeat to yourself when you need that extra encouragement. My mantra and the mantra I share with my clients is Trust. Believe. Conquer!  Trust in your training, believe in yourself, and you'll conquer your goals. Take some time to develop your own mantra to help you overcome your quit.

Wednesday, January 13, 2021

Running Basics Interactive Online CEU Course

I'm excited to announce the launch of my new interactive online Running Basics CEU course available through National Personal Training Institute Global. (Earn CEU credits for NASM, AFFA, and NATIONALPTI)!

This course will help fitness professionals, personal trainers, fitness trainers, and coaches feel more confident working with runners, better meet the fitness needs of their running clients, and widen their client base by offering programs designed for runners of all levels.

Through 1/19 you can save 30% off the registration fee. Use promo code CELEBRATION30 at checkout.

Celebrating 11 Years!

RunnerDude's Fitness is celebrating 11 years! WeeDoggie! Take some time to check out this celebration video! Our success is due to the awesome Triad running community!

We're also offering 25% Off any one purchase! Use Code: ANNIVERSARY25 at checkout (be sure to click on "Apply" after entering the code.)

Thursday, November 5, 2020

RunnerDude Full-Body Workouts Available Online!

I've had a blast over the past 7 months creating and sharing full-body workout videos that can be done at home. 

Now you can get access to all 20 workouts! You can stream them or download them. You can buy access to all 20 workouts or select just the ones you'd like. 

Each workout is a full-body (upper-body, lower-body, and core) workout. Over 100 exercises are used in the series. These workouts can be used in any order. The workouts require very little equipment, making them perfect for home use.

Click below to see a sample workout video, a list of the workout videos and a short video sharing more about the workouts.

Wednesday, September 23, 2020

TrueEnergy Sock Review

Back in the spring, TrueEnergy sent me a pair of their low cut socks to test out. With the pandemic in full force and my fitness studio shut down by the state, my mind was a bit distracted. The other day, I realized I had not posted my experience with the socks. I've been wearing them on just about all of my runs since I received them in early May. 

At first it was for the sole purpose of testing them out for a review, but then I realized they were becoming my go-to socks for my runs, everyday wear too.

Why? Well, bottom line they are comfortable. I like the way they contour my foot. They are snug and don't move around, but without feeling like the circulation's being cut off. The snug fit actually helps with circulation and keeping blisters at bay.

Now, the "special" thing about these socks is that they are "powered" by infrared nano-particles blended into the yarn. Your body's heat is captured by the nano-particles to produce infrared energy. Infrared energy expands your capillaries which improves circulation, stimulates cellular recovery and accelerates metabolism." This is suppose to help with recovery, reduce swelling, relax tight muscles, etc. 

Now I'm no scientist. I really can't tell you if all that techie stuff is working, but I can tell you they wear good, feel good, and I'm wearing them because I want too, not because I got them for free.

The other great thing is that they are affordable. I've often paid $15 or more a pair for running socks. The TrueEnergy low cut socks I tested are $19.99 for 3 pair! Three pair! The TreeEnergy socks come in low cut, crew, and over-the-calf. The low cut and crew are 3 pair for $19.99 and over-the-calf are 2 pair for $19.99. That's AWESOME!

Check them out and order a pack at

Tuesday, September 1, 2020

RunnerDude's At-Home Full-Body Workout #20

Need a full-body workout to do at home with limited equipment? Below is the RunnerDude Full-Body At Home Workout #20 that takes a little over 40 mins. The workout includes lower-body, Workouts 1-19).upper-body, and core exercises. (Be sure to checkout

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which each cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon jugs filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo or Paypal

Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!

For RunnerDude's Full-Body Workout #20, all you need is a mat and a light to medium pair of dumbbells.