5 Lessons Completing a Marathon (or 2) Taught Me

The journey of completing an event with 26.2 miles is not a small accomplishment.  I personally have ran more than one marathon and can tell you during the training and especially after the finish line I had personal growth moments that have shaped my life.  Below are just 5 of those lessons I learned along the humbling path that is a marathon:

1. The less you know...sometimes the better!  I signed up for my first full marathon of the Detroit Free Press Full thinking it was only the next logical step after completing a few half marathons.  Little did I realize what I registered for on that New Year's Eve night (race was in Oct).  I was excited when others thought I taking a big leap of faith to undergo what few in their twenties or even fifties set out to do.  Call it my quarter life crisis, but 26.2 miles before I was 26 years old sounded like a good challenge.  Being young and without kids and a flexible work schedule made me feel confident I could do this.  The website had training programs to follow.  My dad also signed up which provided me a running buddy for those long run weekends ahead of me.  
2. There is beauty and love all around us if we look hard enough.  Driving in a car you can miss this.  We are programmed to move quickly through our lives and get to a destination.  Running can help you notice nature.  It allows you to say "Hi" or join a new group of friends for what would be otherwise a lonely solo long run.  During my races I have been able to see the sunrise over the Ambassador bridge and hear cheering crowds both in Canada and the United States.  My body has gone just as far as a new mom, dog or blind man.  Running forces me to get in touch with my body and breath.  In those moments I feel more connected to the world as a whole.  More positive, despite having a few hours of miles ahead of me before I am able to rest and eat again.    
3. If you have a "why" you will finish!  Working out for me most days is a way to care for my body and personal therapy.  So far, I have run two marathons.  Both helped me get through grief and allowed me to cross off a bucket list item.  Running forced me out of my comfort zone and showed me the inner strength that was always there.  If you have a purpose or charity cause for doing a race/event you will finish and find a way to pull through.  As comedian Steve Harvey would say, "Make your setback your comeback!".  You never know what you can accomplish until you take action to make it happen.
4. Know you are normal if you have moments of wanting to quit or give up.  We all do.  During my first full marathon the woman running next to me tried to talk herself into dipping out at the half marathon finish instead of continuing on as her bib said she should.  I looked at her and reassured her we were in this for the full and to keep going!  Your mind is stronger than your body.  Your body will feel aches, pain, blisters, thirsty, tired and hungry.  Your mind and spirit are what keep you going (especially after 20 miles).  To focus on that next step or break the race down into one mile at a time will help you create little goals when the going gets tough.  
   
5. Afterwards life feels simpler and you really notice what matters to you.  Simply put, you will grow as a person on the inside and out.  Despite any injuries or weight loss.  What really sticks with you is your accomplishment.  Some people will understand what you went through while others (even close friends/family) may wish you would never need to race again.  No matter what you do after, remember to listen to your heart and take care of you.  That may mean getting a massage, signing up for another race, moving onto another bucket list item, changing careers or even just placing some memento in your home with pride. 

So how did my life change after a marathon?  Well, honestly now I know the time, effort, dedication, sweat, meal planning, recovery and mental strength needed to get the job done.  I don't click those online "Sign Up Now" buttons as soon because I know some years (for me personally) its best to enjoy the half marathons and take some time to work on my running form instead of taking on a big hurdle such as a marathon (especially in my wedding/engagement year).  I am there to celebrate others and encourage them as they cross the finish line.  And it will always be a wonderful part of my journey in this life I am meant to live and share with the world.

Need more help along your running journey?  Read about proper hydration and Pilates exercises to help strengthen your core and leg muscles.

Stability Ball Strength Circuit

Have increased balance and more core control by using this stability ball workout.  This series will challenge your full body and pairs well as a mix up day to the Medicine Ball Workout since there are similar movement patterns involved.    

Begin each workout with a proper warm up and cool down such as one with a foam roller (see articles on Stretch It Out, Self Myofascial Release 101 and Restoring Foam Roller Workout).  

Perform each circuit for time such as 1 minute each or perform 8-15 reps of each exercise.  Pick one of the groups for a quick 15 minute workout, or complete all 3 groups 1-3x each for a full hour session.

1. Squat with overhead press (holding ball)
2. Forearm plank on ball, Add in straight leg lifts
3. Single and Double leg stretch (ball in hands or ankles)
4. Bridges and Hamstring Curls (shown below)

1. Kneeling side leg series (lean into ball; shown above)
2. Legs on ball Planks and Knee unders
3. Roll Ups and Teasers (ball in hands or ankles)
4. Seat/heel lifts while lying on belly, Ball squeezes (ball in ankles)

1. Single Leg lunge with twists (ball in hands)
2. Push ups and Pike Ups
3. Scissors and Seated Twists (ball in hands)
4. High Bridges (feet on ball)

Want to increase your heart rate and add in a challenge?  Add in cardio bursts such as mountain climbers with forearms on ball, jumping jacks, high knees, grapevines, burpees, jump rope or sprints.

Medicine Ball Workout

Looking to slim down in a quick circuit?  Than this medicine ball inspired workout is sure to get you ready for summer!

Depending on your level of fitness a 6lb ball or more will do the trick.  If you don't happen to have one of these handy using a prop such as a hand weight or heavy book can do the trick.  This circuit can be done for time intervals of about 30 seconds -1 minute each or about 8-10 reps of each exercise.  

Feeling ambitious?  Repeat each series 2-3x for a half hour to full hour workout.  Enjoy!

1. Squat with overhead press at the top, Wide Pile with pulses
2. Rolling pass push-ups, Oblique Knee twisters
3. Open leg crunches, Bicycle
4. Bridges (hold ball in hands), Hold with knee taps

1. Lunges (Split squats), Hold the lunge and torso twist to the front knee
2. Triceps push-ups (hands on ball), Single straight leg lifts
3. Roll Ups, Teasers
4. Single leg bridges (hold ball in hands), Straight leg lower/lifts

1. Roman single leg Deadlifts, Lateral leg lifts with pulses
2. Push-ups (feet on ball), Toe taps to sides
3. Sit ups with ball toss (slam against wall/toss to partner), Seated torso twists
4. Bridges (feet on ball), Hold and pulse at the seat

Want to increase your heart rate and add in some more creative options?  Add in cardio bursts such as mountain climbers, jumping jacks, burpees, sprints, or lateral step overs on a Bosu.

Bosu Cardio Circuit

Work your core deeper with an unstable surface such as the Bosu.  Below is a Bosu workout with cardio intervals* (1-2 minutes each) tucked in for an extra challenge.  To make things interesting build in 2-3 circuits depending on strength and workout time available (10-15 minutes for one circuit).  

1. Single Leg Squat (one foot on Bosu, arms can swing forward)
2. Squat on top of Bosu 
1. Add a hop/jump for extra challenge and more cardio
3. *Lateral Step Overs
4. Walking Planks (on round part like picture to side)
5. Push Up w/alternating Leg Lifts (flat side)

1. On knees to modify
6. *Mountain Climbers (flipped over like picture above)
7. Crunch to Standing/Get Ups 
1. Crunches only to modify
8. Side Planks (elbow/hand on round)
1. Hip dips for challenge or top leg lifts into a Superstar hold
9. *Burpee (see picture below)

To learn the Bosu basics click here.

Magic Circle Challenge Workout

Take your Mat class to the next level by adding in a magic circle challenge.  Your clients will be encouraged to work their powerhouse throughout the session and best of all this will help improve tricky exercises such as the Teaser.  This routine with fancy transitions will test stability and provide a fun change to the original series.  Below is the 10-20 minute workout: 

1. 100s (in ankles)
1. Double Knee Folds
2. Curl Ups
3. Add in leg extensions w/squeezes
4. 100s (leg lower lifts or squeezes for advanced)
2. Bridge (above knees)
1. Lifts
2. Hinge and squeezes
1. Challenge- on tip toes
3. Ab Series (in hands or ankles)
1. Single/Double Leg Stretch
2. Scissors
3. Hip Lifts or Roll Overs
4. Double Leg Lower/Lifts
5. Obliques- Twists, Corkscrew, Tick tock
4. Roll Up (in hands)
1. Challenge- arms stay by ears
5. Single Leg Roll Up (one foot in pad, hands hold opp. one)
6. Rolling (hands hold one pad, feet in other)
1. Challenge- straight leg version
7. Fold Up Teaser (in hands)
1. Modified- Single leg or bent knee fold up
8. Open Leg Rocker (in ankles)
1. Modified- bend knees
9. Can Can (in ankles, hands or forearms on mat)
1. Variations- Hip circles, bend/press, leg lower/lifts
10. Side Leg Series (in ankles)
1. Variations- top leg press down/lift ups, both legs lift, upper body lift/reach

There are many other ways to use the magic circles.  Learn more by clicking here.

Grueling Foam Roller Workout

It's good to mix up a class format and use an unstable surface for a challenge.  The foam roller is a versatile tool that can mix up any fitness or Pilates session.  Below is my favorite format for an intermediate/advanced student (10-15mins):

1. Bridges (roll under feet)
1. Hip roll/lifts
2. Oblique hip lowers
3. Hinge at hips
4. Marching w/bent knees
5. Single Leg Versions- Leg lower/lifts, Hip roll/lifts, Leg circles
2. Leg Pull Back (roll under calves)
1. Hip lifts/holds
2. Leg lifts (same side or alternate)
3. Forearm Planks (roll under forearms)
1. Balance Sticks/Cat and Cow
2. Modified/full planks
3. Leg lifts
4. Scapula slides
4. Extension/Swan (on belly, roll under wrists)
1. Shrugs/Swans
2. Heel beats
3. Swimming (prep or alternate arm/leg lifts than full version)
4. Child's pose (stretch)
5. Push Ups (roll under quads or shins)
1. Push Ups
2. Knee Under/Pike ups
3. Alternate (push up and knee under)
4. Mountain Climbers 
6. Side Planks (roll under shin, propped on elbow)
1. Hip Dips
2. Rainbow top arm/Thread the needle
3. Leg lifts/hold in Star shape
7. Palm Pass/Push Ups (roll under one hand)
1. Holds in modified or full planks
2. Pass
3. Push Ups 
4. Both together (push up than pass it)

The foam roller can also be used for personal massage and stretching.  Learn more by clicking here.

DVD Review: Kick ABS Pilates Outside the Box

From the teaching training program Pilates Core Integration series comes the latest addition, Kick ABS Pilates DVD "Outside the Box".  All you need is a box, mat and small hand weights to benefit from this 38 minute program.  Created and written by Virginia Nicholas, owner and operator of the Moving Breath Pilates studio in Tempe, Arizona.

The workout starts with a dynamic, functional warm up than transitions into modified advanced Reformer exercises and new approaches to matwork.  Some personal favorite segments of mine include Swimming into Pulling Straps (wonderful cues and rhythm use here) and the Arm Series from  traditional Reformer with Serve the Brownies (Scoops) in a Teaser prep position.  It concludes with a gentle cool down and Eve's Lunge variations.

This DVD is great for creative at home add ins or for the Pilates instructor looking to progress clients to more intermediate Reformer exercises.  A worthy addition to any exercise library.

Click here for more Pilates DVDs to add to your collection.

For more DVDs from Virginia Nicholas click here. 

Parenting Fitness

How do you squeeze in time to workout as a parent?  You are busy with your job, family life, making meals, driving your little ones around, helping with homework and struggling to find time to sleep.  However, adding in small workouts (10-20 minutes) daily can improve your mood and make you a healthy role model for your kids.

With a little one you are the caretaker.  Even if you have family and friends who live nearby to assist there will be days when you are unable to make it to the gym or your fitness class.  When times like this happen go to plan B.  Take the stroller/family pet out for a walk, play tag with the kids, go for a bike ride, swim at the pool, shoot some hoops, dance to some music or do some household chores.

As your kids get older and enter school try to commit to at least one hour away a week to workout.  This gives you time to focus on your goals or try something new.  You may feel guilty at first, but when workouts are schedule and pre-paid you are going to be more successful.  This may mean getting up early, fitting in a walk on your lunch hour or stopping in after work.  Most gyms or studios now have showers which is an added bonus for those parents who are on the go.

Still not able to get time away?  Try to reach 10,000 steps a day (about 5 miles; 100 calories burned on average per mile).  Wear a pedometer and if by the end of the day when the kids are in bed and you need those extra steps you can jump on your treadmill or take the stairs to get to your goal. 

Here are some sample workouts you can fit in on those days you are pressed for time:

• Full Body: Plank + side plank holds (30secs-2mins each), Push Ups or Burpees
• Lower Body: Walking Lunges or Squats (add hand weights for resistance), Bridges (single leg version for a challenge)
• Upper Body: Arm weights (can use soup cans): chest press, biceps, front/side raises, triceps
• Cardio Circuit: Jumping jacks, jump rope, march in place, grapevine, stairs (30secs-2mins each)

Top 10 Workout Songs- 2011

Crank up the tunes and get your workouts going with these top 10 hot tunes of 2011:

1. Tim Berg - Seek Bromance (Avicii Vocal Edit) 
2. Katy Perry - The One That Got Away 
3. Alexandra Stan - Mr. Saxobeat (Maan Studio Remix) 
4. Flo Rida - Good Feeling 
5. Wolfgang Gartner & Will.I.Am - Forever
6. Hot Chelle Rae - Tonight Tonight (Goldstein Remix)
7. Taio Cruz & Flo Rida - Hangover 
8. Enrique Iglesias, Pitbull & The WAV.s - I Like How It Feels 
9. Kaskade & Skrillex - Lick It 
10. Kelly Clarkson - What Doesn't Kill You (Stronger)

To find more workout songs--and hear next month's contenders--folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era--to find the music that best fits with their particular workout routine.  Read the full article here.

Compliments of: Chris Lawhorn, author of Run Hundred  (http://www.RunHundred.com)

Things Your Instructor Might Not Tell You

Ever wonder what your instructor is thinking while watching you workout?  Here's some insights you might find interesting:

1. We can tell what you do for a living by your posture.  Tight hips? Chances are you have a desk job.  Tight calves?  Your job requires you to wear heels.  Rounded shoulders?  You work with computers.  
2. Clients that have goals will stick to their workouts more often and for a longer period of time than those without.  Write down you goals on paper to make them concrete and make sure you communicate them to your trainer so we can help you reach them.
3. We give you "homework" for a reason...because you will get results.  Simple at home exercises or stretches in between sessions makes all the difference.
4. The more you disclose to me (injuries, diet, stress, goals, financial limitations) the more I am able to help guide you in the right direction.  
5. It's just as hard for me to budget time for workouts and nutritional meals as it is for you.  We trainers have crazy schedules (sometimes more than a 12hr day with random breaks along the way).  I might eat dinner one day at 7pm and the next at 3pm.  We even do half hour sessions between clients to sneak in more activity.
6. I only instruct you what to do...ultimately you are the one putting in the time and doing it.  You are stronger than you think.  I provide the knowledge and you provide the effort.
7. We love when you ask questions.  Those lead to teachable moments; even if its in a class setting.  It also lets me know you're paying attention.
8. My goal each time we meet is to see you sweat.  That doesn't always mean we are doing intense cardio.  It means that I want your body expending everything you have in scooping, stabilizing, squeezing, ect. 
9. We can tell what sport you did or currently play.  One side stronger than the other?  Baseball, hockey, golf, tennis.  Super flexible?  Dance, gymnastics, martial arts.  
10. We are completely invested in you because we are a service business.  Without you we don't have a job and are unable to pay the rent. 

Stretch It Out

How do you prepare for a run or activity?  Make sure you incorporate stretching into your routine to increase your performance.  Let's lean about the different types of stretching:


Dynamic warm ups are a great way to prepare the whole body for activity!  This is an "active" form of stretching.  Dynamic stretching works to elevate your heart rate, increase core temperature, and prepare the body/mind with functional movements.  Remember, this does not include bouncy or "jerky" movements (otherwise known as ballistic stretching).  Dynamic warm ups help to decrease injury, prepare you to become mentally focused,  increase speed/force, reduce muscle stiffness, and increase fluid to lubricate the joints. 

Static stretching is best used when the body is already warm such as at the end of your cool down.  The main focus is to increase range of motion (ROM).  Make sure you hold static stretches for at least 30-90 seconds to reap the benefits.

Foam rolling or myofascial massage (soft tissue therapy) is another way to stretch even deeper.  This form of stretching feels like a deep tissue massage that you can perform on your own by applying pressure and "rolling" it out.  It is best to do this as part of your cool down after or along with static stretching.  Foam rolling will increase flexibility, reduce muscle tension and help you heal quicker.  Products such as Trigger Point Therapy have excellent tools that are also portable.

DVD Review: Tracy Anderson Method Mat Workout

Tracy Anderson is a big name in fitness working with Hollywood stars such as Madonna and Gwyneth Paltrow.  She uses her background in dance to sculpt long, lean lines in the body using a variety of unique exercises.  This is a complex yet effective workout which everyone will enjoy to firm up and slim down.  

"The Tracy Anderson Method Mat Workout DVD"  includes a dynamic warm up, standing chair leg work (similar to ballet bar work), core sequences, arm weight series and cool down stretches.  You will definitely feel the burn and work all those smaller muscles!  I recommend you take breaks with each section until your body is better able to adapt to these new movements (especially during the arm sequences).  

This is a great DVD to add to your collection to spice up your workouts.  Get a toned behind, sexy arms and narrow your waist all in an hour.  A great compliment to cross train with Pilates also.

Click here for more Pilates DVDs to add to your collection. 

Pilates for Golfers

Professional such as Rich Been, Annika Sorestam, Tiger Woods and Rocco Mediate have switched to doing more Pilates to win the PGA Championship and preserve their backs.  It's time for you to see how Pilates can improve your game...

Performance Benefits:

• Attain an optimal backswing and follow-through 
• Increased range of motion in shoulders
• More distance/power because 
• Greater hip/torso flexibility
• Smoother and more controlled swing 
• Maximize balance and alignment while rotating
• Decrease fatigue and more stability
• Play without pain!

The biggest concept for those who golf is being able to separate their hips from their shoulders moving.  This will improve rotation and power of their swing.  As an instructor it is important to open up your clients chest muscles, increases flexibility in the rotator cuff, lots of trunk twisting, core stability and strength in the upper back.  Flexibility will improve over time, however make sure they understand neutral alignment in their golf stance.  This will be key to make or break their swing.

Suggested Exercises for Golfers:

• Twist/Saw
• Ab Series/100s
• Short Box Series (on Reformer)
• Tick-Tock (obliques)
• Chest Expansion
• Bridging
• Swimming 
• Planks + knee taps
• Pulling Straps (extension work)

Click here for more golf specific exercises.

Holiday Travel Workouts

Over the holiday season people travel to visit with family or friends and are not able to attend their regular Pilates sessions. Strapped for time but looking for a way to fit in a quick routine? Below are some simple exercises that will keep you in shape no matter where you may be this holiday season. Remember: Exercise helps reduce stress (such as preparing the feast for the family or conversing with that relative you haven't seen in years).

30-second anywhere: Breathe and Scoop
Wherever you are (car, chair, standing in line) take a deep breath in through your nose filling up the sides and back of your rib cage. As you exhale out your mouth like you are blowing through a straw focus on pulling your navel toward you spine and narrowing through your waistline. Repeat throughout your day for an instant refresher.

Two-minute stationary: Posture Check
Feel like someone is pulling you by the crown of your head as you gaze straight ahead on an inhale to lift tall through your neckline. Take another breath to lift your shoulders up to your ears and then roll them down as you exhale out any tension. Next focus that breath into your rib cage as you feel it lacing together (as if you were wearing a corset) on your next exhale. Lastly, practice your scoop by drawing your belly button toward your spine and narrowing (as if you had a belt tightening around your torso) with your final breath. Repeat these steps as necessary to "grow taller".
For a more detailed version with a visual explanation check out this UTube video.

4-minute tush toner: Side Leg Series
No matter if you are driving or flying this season, your bottom half could sure use a little lift from all that sitting. Lie on your side with your hips stacked in line with your shoulders. Then swing your legs slightly in front to form a banana shape. Your can be all the way down on your bottom forearm or propped up on your elbow. Just make sure you lengthen through your top leg to put more of the work on the oblique closest the floor. Do circles or small kicks to trim up your thighs and lift your tush.
For a wide range of moves to pick from check out this UTube video.

5-minute waist trimmer: Ab Series
Nothing will get you burning off that holiday meal like the ab series. This includes an array of exercises such as 100s, Single-Leg Stretch, Double-Leg Stretch, and Crisscross. Each movement uses your whole body and stabilizes through your core to warm you up quickly. During each exercise focus on sinking your belly deeper into the mat on each exhale.
For a video version check out this UTube video.

Nothing beats an hour Pilates session, but these quick session can fit into any busy schedule. Safe travels and I hope you have a wonderful holiday season!

Resolutions 2010

It's official! 2010 is upon us leaving everyone in the process of constructing New Year resolutions...including myself. I'm big on reaching goals I set. I currently have a system of writing goals down on note cards I keep at my desk (usually the spot where a picture frame would be) that I look at as a daily reminder. They are diverse and concrete reminders of what I want to accomplish in the future. My current list includes points such as how much money I'd like to save in a year, how fast I want to run a mile and even a reminder to blog once a week.

I have goals for Pilates, but I got to thinking at work one day that I need something more concrete; a way to better measure my success. After over 5 years practicing Pilates and about 2 years instructing its hard to notice the small improvements you make along the way. Your body feels different over time or your clothes fit better. However, I want to set a personal challenge to see how using Pilates props (foam roll and magic circle) at home along with my regular routine can boost up the process.

Goal: Stick to a plan for 90-days to tone up and loose inches through Pilates

Start Date: December 20th
End Date: March 21st

The Plan:

1. Do the Foam Roll Workout 3x/week (Sun, Tues, Thurs) I found online
   
2. Do the Magic Circle Workout 2x/week (Mon, Wed) found in Ellie Herman's book Pilates Props Workbook
3. Blog every month on how my workouts are going and how my body feels
4. Continue with my normal weekly routine of Pilates at the studio and running to train for another 5K early next year
   
5. Eat what I would on a normal basis without any major alterations
   

I have done fitness tests in the past when I attended college at Michigan State University and want to use them as a basis of comparison with where I am at now. Keep in mind the '08 stats where taken a year into my training to become a Pilates instructor. Here's my honest measurements as a baseline for this challenge.

Stats as of 10/21/08:

• Height- 5ft 4in
  
• Weight- 145.8lbs
  
• BMI- 24.99
  
• Waist- 35.4inches

Current Stats as of 12/16/09:

• Height- 5ft 4in
  
• Weight- 140lbs.
  
• BMI- 24.03
  
• Waist- 31.5inches
  
• Bust- 34.5inches
• Hip- 39inches
• Thigh- 22.5inches
  
• Upper Arm- 11.5inches

After the 90 days I will again take the same measurements and access how my body has changed.

Currently I am feeling a little run down with the holidays approaching and lack of restfull sleep. These past few weeks have kept me busy with a full schedule of clients and social events, but I am excited to start with my new plan for 2010. I invite you to take the challenge along with me or continue reading for updates along the way. Together, let's look forward to a happy, healthy 2010!

30 Session to a New You?