...starts with a single step - as long as those steps are cushioned in running shoes and supported with cross-training, yoga, and a healthy diet! Whew.
This past month (May) was National Runners Month, punctuated by June 1st - National Running Day! In honor of these great events, I set out to run every single day in May - plus the 1st of June - for at least 2 miles.
So I'm sure you're wondering: did I do it? For the most part...yes! Read on for my top five experiences and reflections over this 32-day running challenge:
I missed one day. Truth is, it wasn't even a good excuse (I was at the spa with girlfriends and then surprised by dinner by my boyfriend), and it was right next to the finish line (May 30). At first, I was completely angry with myself - but then, I realized that the only person who would judge me for missing one day of running (again, with 31 other quality days!) was me - and sometimes we are our hardest critics. This was a great lesson in doing the best we can - without wasting negativity on the things we cannot do.
I got really sore (but not as sore as I thought!). There were some days that the two miles were all I could muster; others I was flying through 7-8 miles like it was nothing. I definitely needed to do more stretching and yoga along the route - this is the lesson learned here, that just running every day is not enough without a balanced cross-training program - but I was pleasantly surprised at how much the body adapts to a great deal of running in a fairly efficient way.
I did more than I'd planned. I set the two-mile minimum as a way to make sure I felt like I'd really "run" that day, without feeling overwhelmed and overcommitted - but in the end, I averaged over 5 miles per day! The lesson here is that you shouldn't be afraid to set specific, achievable goals - but you should also be prepared to exceed your expectations and go above and beyond when you're working hard and making progress toward a fitness goal.
I became a tourist in my own city. Determined to break out of my regular neighborhood 4-miler (which, by the way, I did return to at several points during the month for familiarity's sake), I planned new routes, ran new streets, explored new territory. I had gorgeous runs through the hoity-toity neighborhoods of Beverly Hills and enjoyed the lush, tree-lined streets of Raleigh-Durham. I set my iPod to "shuffle all" and even explored new musical landscapes to boot (who knew that Sousa could actually be powerful running fuel?). The lesson I learned here is that it is relatively simple to feel refreshed and renewed even when you're pounding the pavement day-in and day-out - it just takes a bit of planning and an adventurous spirit.
And finally, I am relieved it's over. I am a die-hard runner - I've done marathons, triathlons, 200-mile relay races, and everything in between - but even run-lovers like me need a break. A good lesson here is that in fitness, as in life, there can be too much of a good thing - and we all need to break out of our "regular" exercise ruts and try something new! I won't be running today (June 2nd) but after receiving a pair of Vibram FiveFingers for my birthday, I'm already itching to try them out in my next run - after I get myself to yoga, of course.
The total stats ended up like this: 27.67 total hours of running (whoa, that's over a DAY!) for a total of 184.4 miles and an average distance of 5.76 miles/day (including the day off - double whoa!). I feel like I really did something significant and oddly enough, can't wait for next May to do it all again!
Next stop: marathon training for December's Rock and Roll Las Vegas. Catch up with you soon, bene-fitters!
June 2, 2011
May 16, 2011
A Look Behind the "Iron" Curtain
Most of you know that fitness training involves, well, a good deal of exercise. When you arrive to a training session, you are ready to run, "pump iron," cycle, crunch, jump, or simply do whatever your trainer asks of you in the effort of reaching your health and fitness goals.
That said, there is another crucial service that fitness trainers provide that you might not be so aware of: motivation. bene-fit trainers specialize in personalizing each workout not only to tone your body, but also to retrain your mind. Many of our clients come to us because they've never been able to establish - or stick to - a regular exercise program. We perceive one of our most important jobs to be helping you stay on track - and we don't just mean counting reps within your set.
So what's the secret? What makes a professional trainer different from a workout buddy or friend?
This week, I want to give you a bit of insight into what - and why - bene-fit trains the way we do. We start every relationship with an Initial Wellness Consultation to make sure we're both on the same page about what you want and how to get there. We then design your sessions in 6-week increments, making sure to review each program with you after the workouts to make sure they're working for you and your lifestyle. Finally, we reassess your progress at regular intervals to demonstrate to you that fitness works.
Throughout the process, we try to enhance "self-regulatory strategies" - that is, ways of making exercise seem appealing and the individual feel capable of mastery. We do so through a combination of positive reinforcement, support, and positive feedback. These are all strategies you can use when you're working out on your own, too - when's the last time you paid your hardworking muscles a compliment as you worked them out at the gym, or asked a friend or colleague to accompany you on your lunchtime walk?
Next, we try to enforce the belief that exercise will improve your self-image. So many clients come to us focused on a number on the scale, and continue with us because we aren't so hung up on that number (even as it starts to fall!). Moving more, getting stronger, and having more energy are all side effects of exercise - and all bound to help you feel better about yourself each day.
Third, we emphasize SMART (specific, measurable, attainable, realistic, and timely) goals so that each training session feels like a piece of your larger wellness puzzle - not some random series of exercises with no structure or purpose. All bene-fit clients are asked to articulate at least one fitness, food, and frame-of-mind goal to focus on during their sessions so that each time we meet, we can stay accountable and on-track for greater success.
Finally, we suggest creating specific actions plans for exercise. Whether it means scheduling sessions with a bene-fit trainer or putting your daily run into your Google Calendar, the only way to establish a habit is to actually participate in that behavior regularly - and with accountability. Make a schedule for yourself at the lowest-stress part of your week - Sunday, for lots of folks - and stick to it, no matter what crises "pop up" during the day. Treat your workouts as you would any other meeting or class at school - non-optional.
If you are doing all of these things on your own, you might ask yourself: why do I need a trainer? Well, in bene-fit's humble opinion, everyone needs a trainer - even the trainers! Certified personal trainers ensure that you are working out safely, progressing at the correct level, changing up your routine and keeping your muscles active and engaged, and - remember this from above? - keeping you accountable and motivated.
Moreover, a good trainer will promote your enhanced quality of life with exercise, help you overcome your fears and barriers to exercise, acknowledge and celebrate your triumphs, provide alternatives in the case of regression or injury, demonstrate sincere care and concern for your well-being, motivate you to attain your goals, create an enjoyable and stress-free training environment, and give positive and specific feedback. If your trainer isn't giving you the service you deserve, it might be time to try bene-fit personal training for a positive change.
Now that you've had a look behind the "iron" curtain of personal training strategies and tips, we hope that you are inspired to seek professional support for your fitness journey and make a real investment in your most important asset - your health.
That said, there is another crucial service that fitness trainers provide that you might not be so aware of: motivation. bene-fit trainers specialize in personalizing each workout not only to tone your body, but also to retrain your mind. Many of our clients come to us because they've never been able to establish - or stick to - a regular exercise program. We perceive one of our most important jobs to be helping you stay on track - and we don't just mean counting reps within your set.
So what's the secret? What makes a professional trainer different from a workout buddy or friend?
This week, I want to give you a bit of insight into what - and why - bene-fit trains the way we do. We start every relationship with an Initial Wellness Consultation to make sure we're both on the same page about what you want and how to get there. We then design your sessions in 6-week increments, making sure to review each program with you after the workouts to make sure they're working for you and your lifestyle. Finally, we reassess your progress at regular intervals to demonstrate to you that fitness works.
Throughout the process, we try to enhance "self-regulatory strategies" - that is, ways of making exercise seem appealing and the individual feel capable of mastery. We do so through a combination of positive reinforcement, support, and positive feedback. These are all strategies you can use when you're working out on your own, too - when's the last time you paid your hardworking muscles a compliment as you worked them out at the gym, or asked a friend or colleague to accompany you on your lunchtime walk?
Next, we try to enforce the belief that exercise will improve your self-image. So many clients come to us focused on a number on the scale, and continue with us because we aren't so hung up on that number (even as it starts to fall!). Moving more, getting stronger, and having more energy are all side effects of exercise - and all bound to help you feel better about yourself each day.
Third, we emphasize SMART (specific, measurable, attainable, realistic, and timely) goals so that each training session feels like a piece of your larger wellness puzzle - not some random series of exercises with no structure or purpose. All bene-fit clients are asked to articulate at least one fitness, food, and frame-of-mind goal to focus on during their sessions so that each time we meet, we can stay accountable and on-track for greater success.
Finally, we suggest creating specific actions plans for exercise. Whether it means scheduling sessions with a bene-fit trainer or putting your daily run into your Google Calendar, the only way to establish a habit is to actually participate in that behavior regularly - and with accountability. Make a schedule for yourself at the lowest-stress part of your week - Sunday, for lots of folks - and stick to it, no matter what crises "pop up" during the day. Treat your workouts as you would any other meeting or class at school - non-optional.
If you are doing all of these things on your own, you might ask yourself: why do I need a trainer? Well, in bene-fit's humble opinion, everyone needs a trainer - even the trainers! Certified personal trainers ensure that you are working out safely, progressing at the correct level, changing up your routine and keeping your muscles active and engaged, and - remember this from above? - keeping you accountable and motivated.
Moreover, a good trainer will promote your enhanced quality of life with exercise, help you overcome your fears and barriers to exercise, acknowledge and celebrate your triumphs, provide alternatives in the case of regression or injury, demonstrate sincere care and concern for your well-being, motivate you to attain your goals, create an enjoyable and stress-free training environment, and give positive and specific feedback. If your trainer isn't giving you the service you deserve, it might be time to try bene-fit personal training for a positive change.
Now that you've had a look behind the "iron" curtain of personal training strategies and tips, we hope that you are inspired to seek professional support for your fitness journey and make a real investment in your most important asset - your health.
May 6, 2011
Take a Cold, Hard Look - and Find YOUR Fit!
Most of the time, bene-fit is all about the warm and fuzzy. Deep down, of course, our mission is to help you reach your goals, achieve your dreams, and find a place in your life where health and wellness come naturally.
However, in order to reach those goals and achieve those aims, we all have to do some soul-searching. And it is in this process that I demand a very straight-forward thing of you: fess up.
The number one thing I hear from new clients that aren't finding immediate weight loss success is this: "I'm doing everything I can and the weight is not coming off." The statement itself irks me, since "everything you can" is actually quite extreme - as in, check everything on the list that follows:
However, in order to reach those goals and achieve those aims, we all have to do some soul-searching. And it is in this process that I demand a very straight-forward thing of you: fess up.
The number one thing I hear from new clients that aren't finding immediate weight loss success is this: "I'm doing everything I can and the weight is not coming off." The statement itself irks me, since "everything you can" is actually quite extreme - as in, check everything on the list that follows:
- Are you exercising moderately for 60-90 minutes or vigorously for 45-60 minutes, 5-6 times per week?
- Are you eating a diet that contains mostly (if not only) vegetables, lean proteins, and fruits, with little to no refined carbohydrates, sugar, sodium, or polyunsaturated fats (and little to no alcohol)?
- Are you sleeping 7-8 hours per night, soundly?
- Are you drinking 60-100 ounces of water daily, and is water your only beverage other than black coffee or tea?
- Do you do meditation, attend church services, practice yoga, or otherwise fulfill your spiritual life?
- Do you spend your "personal" time in healthy relationships that support your weight loss and life goals?
If you could not answer a resounding "YES!" to everything on the list, well....then you're not doing everything. That said, if you really are doing everything on the list (first of all, I want to know your secrets!) - you probably need to see a doctor, as there is likely a biological reason for your weight issue (like hypothyroidism or PCOS).
Now, let's get back to reality. It is most likely that when we say we've "tried everything," what we really mean is that we've "somewhat attempted certain things." And that's OK. The point here is that there is a cut-and-dry road to achieving weight loss and maintaining health, and it is aligned squarely with a healthy plant-based diet, ample levels of exercise, good sleep, adequate hydration, mental health, and social support.
It's far from easy. It usually takes a lot of help. In fact, that's why bene-fit was founded: to make the challenges of losing weight, getting fit, and staying well easier for everyone.
And that's exactly why, this summer, bene-fit will launch our first-ever weight loss workshop, a six-week program of education, motivation, and inspiration called "Lose Weight: Find YOUR Fit." We'll be working with those who need to lose anywhere from 10-100 pounds in an intensive, group-oriented setting. If you or someone you know and love could bene-fit from a program like this, email us to make sure you get all the latest registration and program information as soon as it's released.
This year, it's time to really "try everything" to improve your health and take the initiative to lose weight, get healthy, and as always - find your bene-fit.
April 26, 2011
Three-Peat Your Way to Health
Last week, I was reading through all the "usual" health and fitness blogs and I came across a simple, yet profound entry from one of my personal heroes, trainer Jillian Michaels.
She presented all of her readers with a three-part weekly challenge, and I'd like to offer the same challenge to our loyal bene-fit readers.
First, try not to say a negative word about yourself this week. Seriously. If all you see when you look in the mirror are negatives...well, get rid of your mirror! We are harder on ourselves than we are on anyone else - how many times have you said something cruel to yourself that you would never think of saying to a friend or family member? If you slip into negative self-talk, reverse it: refocus on something positive, forgive yourself, and move on.
Second, do your best to eat every meal at home this week. Pack your lunch, bring home a rotisserie chicken if you don't have to time cook from scratch, bring fruit with you for snacks, and take the time to eat a bowl of oatmeal in the morning before you leave the house. Take a few moments to plan and reap the many bene-fits of home cooking, including smaller portions, lower levels of sodium and sugar, and yes - actually spending time with your partner, family, or even just your pets!
Finally, try a new exercise this week. Whether it's a new form of bicep curl or an entirely new exercise trend, diverge from your regular routine (and if there is no routine at all - work out!) and give something new and different a shot. Whether or not you become a Bikram yoga devotee, it's a great way to get out of a rut (especially if that rut has come with a weight-loss plateau) and reenergize yourself for the daily grind.
Take some advice from the world-class fitness professionals and make this week a three-peat of health and wellness - it's easier than you think!
She presented all of her readers with a three-part weekly challenge, and I'd like to offer the same challenge to our loyal bene-fit readers.
First, try not to say a negative word about yourself this week. Seriously. If all you see when you look in the mirror are negatives...well, get rid of your mirror! We are harder on ourselves than we are on anyone else - how many times have you said something cruel to yourself that you would never think of saying to a friend or family member? If you slip into negative self-talk, reverse it: refocus on something positive, forgive yourself, and move on.
Second, do your best to eat every meal at home this week. Pack your lunch, bring home a rotisserie chicken if you don't have to time cook from scratch, bring fruit with you for snacks, and take the time to eat a bowl of oatmeal in the morning before you leave the house. Take a few moments to plan and reap the many bene-fits of home cooking, including smaller portions, lower levels of sodium and sugar, and yes - actually spending time with your partner, family, or even just your pets!
Finally, try a new exercise this week. Whether it's a new form of bicep curl or an entirely new exercise trend, diverge from your regular routine (and if there is no routine at all - work out!) and give something new and different a shot. Whether or not you become a Bikram yoga devotee, it's a great way to get out of a rut (especially if that rut has come with a weight-loss plateau) and reenergize yourself for the daily grind.
Take some advice from the world-class fitness professionals and make this week a three-peat of health and wellness - it's easier than you think!
April 19, 2011
Just Bust a Move: 5-Minute Workouts for Busy Days
Lately, even as a trainer - where I work primarily in a gym - I've been having a hard time fitting in my regular workouts. Laugh if you will, but between training other people, traveling on weekends, and trying to squeeze in some semblance of sleep, it's getting increasingly hard to lay down a good old-fashioned 60 minutes of exercise each day.
That said, there's no excuse. I probably spend 5-10 minutes here and there wasting time - checking Facebook, playing with the dog, doing something on my smart phone, or replying to tweets (again, hopefully I'm not the only one here!). What if - and let's just get crazy here - we spent that time working out instead?
It doesn't take much. With just some simple planning and equipment "stashing," you can make those little moments of down time worth their weight in...well, weight loss!
Some examples:
Do you have a a favorite 5-10 minute exercise routine that you like to do when life gets super busy? Leave a comment for us and share your expertise!
That said, there's no excuse. I probably spend 5-10 minutes here and there wasting time - checking Facebook, playing with the dog, doing something on my smart phone, or replying to tweets (again, hopefully I'm not the only one here!). What if - and let's just get crazy here - we spent that time working out instead?
It doesn't take much. With just some simple planning and equipment "stashing," you can make those little moments of down time worth their weight in...well, weight loss!
Some examples:
- The Line Dance - while standing and waiting in a line, lean from side to side, lifting each foot slightly, and pull the abs in with each "shuffle" for a small crunch contraction
- Desk-er-cize - first off, switch out your desk chair for a Swiss ball or modified Swiss ball chair. Then, roll forward and back (using only your butt/hips to move you) while you take a phone call
- Jump for Joy - stash a small jump rope in your desk or purse and on lunch hour, spend the first 5 minutes and last 5 minutes jumping rope. You won't even notice the 10 minutes gone and you'll burn 100 calories or more!
- Burpee Blaster - recently heralded as the single best exercise you can do, try and do 10 burpees in a row without rest - and repeat until you reach 50 or reach fatigue, whichever comes first
- Push It - alternate sets of 10 pushups and 10 crunches for 1 minute at a time, resting 30 seconds in between sets. To intensify it, add a 30-second bout of high knees at the beginning and end of each set
- Shadow Boxer - if you're in a situation where you can't access weights, "shadowbox" (mimic punching and kicking movements) to music for 5-10 minutes - here's a how-to if you're unsure what to do
One of the best parts of accumulating these short routines is that when you do have time, you can combine them into a 25-30 minute, very high-intensity circuit workout.
Do you have a a favorite 5-10 minute exercise routine that you like to do when life gets super busy? Leave a comment for us and share your expertise!
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