The Truth About What Motivates us—You May Be Surprised?

This blog is inspired by the book Drive written by Daniel H. Pink, I learned of him during The Global Leadership Summit 2010. I found this book very interesting as he talks about autonomy and motivation. I’m still trying to grasp his theories from a business standpoint to motivate employees.  I follow his concept but am having difficulty with application of it. However, as I read through this book I couldn’t help but put the coloration together on how it related to fitness.  I did understand the application and theory for that because I’ve been teaching and practicing this method since 2007. Frankly, it is the secret to our client’s success!

You see, we start our Fitness Coaching/ Personal Training with Thinking Work.  We talk about the fact that they will fall down at some point during their journey and that at times it stinks, it’s boring, etc. and most importantly we meet our clients “where they are,” allowing them to be in control of their journey, working at a pace that suits them.

Let’s face it; exercise can become really routine and boring.  So we talk about the larger purpose of why we make the lifestyle change and we seek what the true internal motivator really is. We offer a rationale of why the exercise is important to them. We acknowledge that exercise is boring. We allow clients to complete the program with ways that interest them in their own timeline.

Now this doesn’t mean that we allow people to sit and watch TV, wishing for the lifestyle change.  What matters most is consistency, not “race to the finish line, crash and burn.”  Is there a point to running the race if you’re going to crash and burn at the finish?  Don’t even get me started on the brow beating that comes along with the “crashing and burning.”  Brow beating might be the most detrimental part.

Most people are floored when I ask them how starting an exercise program could hurt them.  By “hurt,” I mean their budget, schedule, family time… etc.  Lifestyle change impacts every area of your life, good and bad.

I never agree with financial rewards for accomplishing a plan. For example, “company xyz” will pay each member $100 if they lose weight.  Why?  It is never going to be enough money.  After a while, it won’t work.  More money will be expected.  Money is not a motivator.

I love giving people their lives back. I offer them autonomy. We build a program together that allows clients to do what they want, when they want, how they want it and with whom. I’m lucky that they pick me for “the whom” part because I get to be on their journey as a guide, not a dictator.  When they have these four components (what, when, how, with whom) going in harmony, they emerge as their best self.

Fitness coaching is autonomous! All of our services: Yoga, Pilates, Fitness Coaching, Nutrition workshops… allow you to practice, seeking mastery. It is a practice because you keep at it, you enjoy it, and you move for a greater purpose.  You test your limits by not cheating your body.  We connect you to your intrinsic motivator.  You need to pick modes of activities that keep you striving to improve because over time this gives you energy to keep going.

At Mind Body Balance we don’t have a cookie cutter program.  We do have a system, a system that works.  After sitting and talking to you, we customize the system to your individual needs so that you are successful. We tailor our programs to meet you “where you are” (goals and fitness level).  Together we create visions and goals that have meaning to you, not the trainer. We don’t do short-term goals for extrinsic reasons.  Time and again a person reaches the goal, only to come back later just to have gained back the weight, pain, lowered self-esteem… etc.  We care about our clients and don’t promote this behavior.

Our clients pursue intrinsic goals to improve their quality of life. Yes, it is hard when they are off to a slower start than their friend who is shouting out their “rapid pounds and inches of weight loss” they are experiencing. But that person won’t continue these heroic efforts for long and will be heavier than they’ve ever been in just a short time. Our clients maintain their accomplished goal long term and have significantly better results. I guess you can say they get the last laugh!

Stop doing movement that you hate and start doing movement that you enjoy! We let our clients explore different types of movement to find what best meets their goals and interests. Celebrate the little milestones of your victory. After you’ve accomplished that goal it is okay to treat yourself to a spa service of your choice.

The stick that is used to get you into shape with that carrot dangling in front of it is very passé.  It is time to upgrade your expectations.  Give yourself some self-care and the gift of autonomy, mastery, purpose and self-efficacy.

What you should expect:

• Individualized approach to your program
• The program should match your fitness level and grow with you as you become stronger
• Your program should be efficient, safe, effective to your goal
• You should know the guidelines of your program and why you are doing the things you are doing
• You should be required to provide a health history, Par-Q and a doctors note if you are doing cardio
• You should have felt “heard” and your needs should be met in the program designed for you.  This means it should cover a self-awareness/ discovery piece, physical piece, a nutrition piece, strategy piece to overcome obstacles before they happen, it should build self-efficacy not co-dependence etc.
• You should get some feedback.  This should be a two way conversation

Marathon Blog #7

“There is a life-force within your soul, seek that life. There is a gem in the mountain of your body, seek that mine. O traveler, if you are in search of that don’t look outside, look inside yourself and seek that”-Rumi

Well, we just finished up our Trail Half Marathon and I have to say I had to dig deep. My practice long runs went much better for me than the race day run did. I was having stomach issues and found that my shoes for the rocky portions weren’t supportive enough. I had many mental struggles after the 10 mile marker and lost the personal pace that I had set.  When Danny Dreyer talks about it being a mental race he isn’t joking. We did a hard 13.1 miles and I think this took us to a new physical and mental level and reminded us that we still have work to do.

Our next race is in Northville on June 25^th. It is a timed 10 mile run of a 12 minute pace. So, you guessed it, we will be working on our speed over the next 6-8 weeks. Don’t let this scare you.  It will come, just as the endurance keeps coming. Remember that the strength of your mind is your driving force through your training. Keep your eye on your long-term goal and remember how far you’ve come.  It’s something to celebrate!

Just as in Pilates, when you hit a certain level of performance you really start to focus on flow and rhythm.  In doing this, it doesn’t mean that the quality of movement is lost; it just means you have to find it quicker and stay centered. As we do speed runs this is also true.  You still must focuses on form.  Good form increases your speed.

Here is a checklist to remember when working on speed:

•  start slow and gradually pick up speed,

•  stay focused on your body sensing,

•  relax your lower body,

•  allow the stride to be long out the back

•  allow the core to be strong,

•  focus on your arm movement as it sets your pace,

•  pick up your feet (not your knees)
•  relax the shoulders, hips, pelvis, calves, ankles

•  remember, effort with ease.

We will be dong interval speed drills and ladder speed drills. Interval speed drills means you’ll pick a pace that you can maintain for a long distance, run this for 1 mile and then take it up a notch for the next mile and then back down a notch for the following mile etc. Remember, to increase speed, just increase your lean. For the ladder drill, start out your first mile slow and then each mile after that pick up the pace slightly. Notice that I say “slightly” and “notch” or maybe even “a gear” I do NOT say to sprint 🙂

Remember this month’s goals are to improve form and learn to use our gears more.

Some additional things to strongly consider: fasting/ detox cleanse & new shoes.

I’ve logged over 160 miles on these shoes. I need to get another pair so that I can have them broken in for the event in October. At this pace I’ll need a new pair in October. I do not want to run on an old pair or a new pair. I will also pick up a pair of trail shoes as well.

I have noticed on the long runs that stuff seems to be coming out of my body through my throat and skin so I will be doing a fast in May and then will continue with one daily fast per week. I used to do this on a regular basis and got away from it. I’ve asked Sherri to talk about this in more detail in May’s Balancing Act Marathon Tip. I really encourage you to give this some thought.

It is time to sign up for your June 25^th, July 8^th and October 16^th race (this one is expensive and goes up in price starting Tuesday) so get signed up you don’t want to be like some of our clients that were shut out of our last race.

Here is a race day schedule:

Month	Training for The Half	Training for The Full	Link to Race
June 25th	10k	10 mile	http://www.solsticerun.org/
July 8th	15k	15k	http://www.moonlitformarrow.com/
August
September 10th	5 mile & 10k	Mellow full	http://www.runwoodstock.com/index.php?option=com_frontpage&Itemid=1
October 16th	Half Marathon	Full Marathon	http://www.freepmarathon.com/

Here is your training schedule for May: (it is now time that I’ll start dividing the long runs out for Half/ Full Marathon)

Week #	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	Active Rest/ Nap	Yoga	Yoga/ Short Run	Short Run	Breathing Class/ Pilates	Pilates	Long Run
2	Active Rest/ Nap	Short Run/ Yoga	Yoga	Short Run	Breathing Class/ Pilates	Pilates	Long Run/ Holistic Health Class
3	Active Rest/ Nap	Short Run/ Yoga	Yoga	Short Run	Breathing Class/ Pilates	Pilates	Long Run
4	Active Rest / Nap	Short Run/Yoga	Yoga	Short Run/Holistic Health Class	Breathing Class/ Pilates	Pilates	Long Run

Week One: This is an active rest week for those that just came off the half marathon. This means short runs are about 45 minutes and your long run is 6 miles. (Interval Focuses of Form/ Speed)

Week Two: Short runs are now 50/60. Long Run for FM is 9 miles & HM is 6 miles (Ladder Focus of Form/ Speed)

Week Three: Short runs are now 50/60. Long Run for FM is 10 miles & HM is 7 miles (Interval focuses of Form/ Speed)

Week Four: Short runs are now 50/60. Long Run is for FM is 11 miles & HM is 5 miles (Ladder focus of form/ speed)

Budgeting: Fast Food vs. Wellness Services?

“It’s amazing how fast you can go through $7,000 with beer, pizza and The Gap.” –Ben Affleck

People groan at the words budget, exercise, and healthy food. Why? They relate sinking, depressed, deprived feelings to these words. Well, if you have these feelings you aren’t alone. To the vast majority of us, it denotes scarcity, deprivation and limitations; none of which seem pleasurable. Exercising usually means eliminating fun, pain, boredom, sweat, feelings of inadequacy, something we do when we are stressed out. This is not my idea.

My idea is designing a plan to achieve healthy (not magazine) bodies; reaching all those goals you would like to accomplish over time without the heroic effort. Movement should be an enjoyable process not a bitter, restrictive, fearful pill to swallow.

An action plan for fitness and healthy eating doesn’t have to be written in stone, it should be flexible, adjustable and one that reflects your values and your life. All of these decisions and commitments that you make give you the power to change so you don’t feel trapped.  You aren’t stuck.  It wouldn’t make sense to create a plan that made you feel stuck. You can change things if you are willing. 

The power of a plan is that you can decide at the beginning of every week or month how you will spend your calories burned/ your fuel you use, how much, when and how. Then when you add up your cumulative calories burnt for the week or month you see whether or not you want to change your decisions for the following month or design a plan that works for you.  Then, work your plan.

I happily move spending calories I burn in the wisest of ways!

Add up your last four week’s receipts of eating out. I would bet if you commit to eating just a portion of those meals at home, you could afford a Fitness Coach, yoga or Pilates very easily. Notice I didn’t suggest to stop eating out completely; just slow the pace a little bit so you can find some balance between eating and moving.

Marathon Blog #6:

“Some people think that successful people are born that way. A champion Is someone who has fallen off the horse a dozen times and gotten back on the horse a dozen times. Successful people never give up.” – Jean Driscoll (8 time winner of Boston Marathon, Wheel Chair Division)

The goals this month are to build to a continual running time of 20-30 minutes. It’s all in the pace, folks. Time and patience are required to making it to your first marathon or, for that matter, any marathon.  You need to be at the start line healthy and ready to run. Focus on your form, pace and body sensing; not on measuring.  To establish a strong mental attitude regarding your running: keep track of your midweek runs, plan ahead, space your runs evenly throughout the week and have fun. This is a difficult time in your running program. You must remember what your long term goal is and keep in mind how far you have come!

Congratulations for coming this far.  We are about one third of the way through the training program.  It is time for a celebration.  Treat yourself to something that allows you to reinforce your success (i.e., body work (like a massage), yoga class, pilates, a quality vitamin, new running outfit). Just do anything; something that inspires you and makes you feel great, whatever that may be. Think about it.  For the marathoners, you should be able to comfortably and safely walk/ run about 13.1 miles.  Jump into a half marathon to test yourself.  For the half-marathoners, you should be able to comfortably and safely walk/run about 6.5 miles.  Jump into a 10K to test yourself.   Remember, the events/ races are there to test your hard work and to allow some fun, positive energy in your training.

Trail etiquette:                     
Stay on the trail and follow the marked trail
Leave no trace behind you carry out what you carry in
Run in single file in the middle of the trail
Respect closures/avoid trespassing on private land
Do not disturb or harass wildlife,
no ear pods or ipods please, be in the present moment of nature
Give courteous and audible announcements well in advance of your presence and intention of passing “on our left” and show respect when you pass
Yield to all bikers, hikers, horses, etc. Uphill runners yield to downhill runners, Slower runners yield to faster runners, move over but stay on the trail
Be friendly, let other trail go-ers know they have a friend. “Thank you.” “Hello, how are you?” “Beautiful day.”
Run in smaller groups, it is less intimidating to others
Run with a buddy and let someone know your plan
Thank your volunteers
Familiarize yourself with the course map and have one with you
Be patient with the conga line.  Yell out “Trail—to your left or to your right” the slower runner should stop, step aside and make it easier for the faster runner to overtake.

This is not an all-inclusive list by any means but it should get you in the right mindset come race day to use your social intelligence and to help preserve nature.

Field trip on week two. Start and finish at Silver Lake in Pinckney Recreation Area. From I-94, go to US-23 North, (it jogs in Ann Arbor, and actually joins up with M-14 for a while, but stay on US-23 North), exit on North Territorial Rd.(first exit north of M-14). Head west 10 miles to Dexter Town Hall Rd. Turn Right (north), go one mile and the park is on the left.

Our group run will meet at our Start/ head of our Trail Marathon (running on a softer terrain (such as dirt trails) is easier on our joints, but look out for hard-to-see bumps, holes, tree roots, etc. We will plan to run 5 miles in and 5 miles out.  This will give us just enough of a taste to see what we are up against come race day. This allows us to find the location and see how much time we need to allow to get there. This will also allow us to experience a good portion of the trail ahead of time so that we can practice our hill technique as a group and offer support. This isn’t going to be an easy race, but learning something new keeps our mind vibrant. It gives us zest in life. You are going to face challenges on this run.  Think of it as a new adventure that will help you grow. Remember this whole process of training for such an event was to learn about your body and yourself. Learning can be a stretch goal at times and bring up feelings that are uncomfortable; physically, mentally and emotionally. Allow yourself to evolve as a person and don’t self-deprecate. Remember, I asked Sherri to hold classes at Mind Body Balance for our convenience.  Many of the classes have been outlined to follow the items that will come up in our training. She brings us a holistic way to handle these non-physical aspects of our training.

“In the middle of difficulty lies opportunity.” –Albert Einstein

Hills?  In SE Michigan? Yes!  This race in May has a few of them and they will bring a challenge to our race. Why did I pick a race with hills?  Because having them included in our training is a great way to build stamina for the Ambassador Bridge and coming out of the Windsor tunnel, etc. There are several techniques that I encourage you to train with in April. If you are doing long runs with me, then you’ll be doing the Munson hill with me too. You can lean into the hill, hinging from the ankle-joint (ankle will stay down) keeping the stomach strong to support the back. Focus your attention only a few feet in front of you. Don’t over-stride up the hill. Pump your arms and walk up the hill. Be patient, take your time get to the top and then you’ll be going down the hill soon  🙂  Let cresting the hill and looking back be satisfying.  Don’t shy away from the hill because (as the ladies that ran with me last Saturday found out) it isn’t as much work as you think it will be; especially if you use my favorite technique of going up laterally. Here is a key element to remember.  Do not overwork your legs.  Your upper body will need to work harder on the uphill and reduce your lower body effort (70/30). Relax, shorten your stride, and shift your speed down. Think of a car shifting to go up a steep hill, Pump your arms forward (start at the hips and bring the hand up as if you were going to throw an uppercut to your chin) and lean into the hill. Memorize this check list to use when faced with a hill: shorten your stride, lean into the hill, swing the arms up to the face, relax your lower half and keep your heels down.

Okay, so I mentioned that I’m a fan of lateral up the hill. Now you can go half-way up the hill one way and then switch to do the other half or if you have a lot hills in your run just do one hill one way and one hill the other so that you are working your body uniformly. Going up a steep hill is difficult.  If you overstretch your Achilles tendons you will tire out your calves quickly and keep you from moving forward with zest. So, turn your hips into the hill and move laterally up it. It is like a cross step up the hill with your heels down so that your Achilles tendons aren’t overstretched and the calves don’t get over worked. The beauty of it is that you are using lateral muscles of the leg, it is like using a fresh set of muscles. This allows our body to work one set of muscles for running and one set for going up the hill conserving our energy. So, turn into that hill and go up it half-way one way and half-way up the other way.  Others might look at you funny, giggle or call you a newbie, but guaranteed they’ll give it a try out on their next run and start laughing at how easy it is.

Downhill running.  Relax (quads and calves) and surrender to the speed. Let the leg and pelvis rotate as need be.  Come into your 100 curl.  This will protect the lower back and sacrum.  Take smaller steps, zigzag down the hill if there is enough room, relax your shoulders away from your ears, let your body-weight ride softly down on your heels using the back of your legs as brakes and stay off your toes, think of dropping your tail bone down to your heels. This is new terrain for us so be present, do our body sensing

Water, carbs, etc….thanks to our ultra-athlete/ MBB member (Mary Kapp) I’ve been trying out some water devices because it has become the time where we need to start bringing our own water and carb/ electrolyte replacements on our long runs and to our events.  You can’t always count on the supplies at an event, that it agrees with our system or that it is timed when you need it).  So far, I like the Amphipod handheld thermal lite 12 oz.  It retails for about $22.  Here is a link to learn more and/or purchase. http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds/handheld-thermal-lite-12oz

I personally have found a great recovery when I fill it with coconut water (Meijer, Health Matters, Trader Joes, Whole Foods all carry this) and 2 oz. of my Body Balance liquid vitamin (purchase this from Sherri Eby). I’ve been testing this vitamin out at Sherri Eby’s request for about 2 months now. I was sold when I started to include an extra dose during my long runs. The recovery is amazing, no soreness at all :), no deep fatigue the next day (just an hour early to bed and a nap on Sunday and I’m like new). I’d been testing out some Gu (carb/ electrolyte gels) and Mary and Tressa have gone shopping for me as well (thank you ladies for spoiling me). Some of the gels didn’t settle well in my stomach and the ingredient label was a bit scary too. So, once again I went to our resident natural-path and asked her to whip something up.  Sure enough, she took that challenge on and accomplished it. The natural “gu” is superb and we are in the process of just finding a better package for it.  But the important stuff to know is that the stuff that goes in it is better than anything on the market 🙂 Five gold stars for Sherri!  Mind Body Balance will be handing out one container of this mix to each of you at the 10K (so make sure we know you are signed up by commenting on this blog, otherwise you will be left out).  If you like it then Sherri will let you know how to order more from her for future events and long runs. My second choice is Honey Stinger Organic Energy Gel.

Upcoming events to sign up for:   http://www.solsticerun.org/  This is the link for our next race after the half-marathon. This event is on Saturday, June 25, 2011 in Northville, Mi. It is a solstice run to benefit cancer. This is a 10 mile run and it does have a requirement of keeping a twelve minute pace or we will be disqualified at the eight mile mark. This will push us to keep up with our training schedule 🙂 If this is too much pressure, or if you are training for the half in October, then sign up for the 10K. This race will fill up quickly and the deadline to register is May 15 for $40.  After this the rate goes up. This one has a really cool shirt.

http://www.moonlitformarrow.com/ this is a link for our following race which is Friday, July 8^, 2011 in Greenville, MI  It’s a little bit of a drive so we should carpool. This is the moonlit miles for marrow run.  It benefits marrow and stem cell programs. This is a 15K (9.3 miles) trail run in the evening.  Again, this will take one of our training sessions off the pavement and onto a softer surface. The cost for this race is $37.90.

If you hear of other runs in our community or runs that you find that look fun. Please post them on our blog in the comment sections so that others can see it and sign up too. Make sure you include a link to the registration site for the race so that we can find it with ease.

Week #1	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run/ 10K Event
2	Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run/ Field Trip Run
3	Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run
4	Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run/ Happy Easter no Group Run
5	Active Rest & Nap	Short Run & Yoga	Yoga	Short Run and Sherri’s Class on releasing stress and creating beauty	Pilates	Pilates	Rest and eat right our Event is tomorrow

 

Week One: Short run is 40/50 and a long run is our 10K. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Two: Short run is 40/50 and a long run is 10 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Three: Short run is 40/50 and a long run is 9 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Four:  Short Run is 40/50 and a long run is 4 miles. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

Week Five: Short run is 25/35 and a long run is our first half-marathon. Remember to do a five minute warm-up and cool down. Congratulations you are a runner. Body sense and watch your heart-rate monitor to determine when and if you need to walk.

 In Chi Running or Walking by Danny Dreyer read chapters 10 and/or get caught up.

Marathon Blog #5

Well our first event (The 5K) is just around the corner. Don’t forget to determine when you can pick up your registrations prior to the race. (You should already be signed up for this race) http://www.runshamrocks.com/index.php?option=com_content&task=view&id=12&Itemid=31

I know we will be driving separately, but as the event gets closer let’s look for a good meet-up place. Make sure that you eat right before the race as well. Our pre- race chicken and veggie pasta would be a good choice to consider. http://mindbodybalance.com/newsletter_articles.php (scroll to the bottom to find many recipes that appear in The Balancing Act).

Also, make sure that you have signed up for your 10K or you will have to pay extra very soon. http://www.martianmarathon.com/index.php?option=com_content&task=view&id=22&Itemid=61

Now that some housekeeping is out of the way, let’s look ahead to the next four weeks of training. It is time to start evaluating your long runs. Some of you may be natural pace setters and some, like me, might struggle with this area of your training.

So here are some things to consider:

• After your long runs…

o do you just want to lie on the couch for a few hours,

o legs are tired or sore for a couple of days following the run,

o winded during the last few miles,

o feel nauseated, irritated at the end of the run.

If you answered yes to any of these questions you are probably running at too fast of a pace for your training right now and should consider slowing down.

• Before your long run you also need to…

o make sure that you are getting enough sleep the day before,

o eating appropriately,

o are you drinking enough fluids before?

• During and after…

o are you mentally preparing for the long run,

o dressing for weather conditions and

o are you running with a partner?

As our long runs increase, factors that can make them more painful are:

o dehydration,

o insufficient fueling of your body,

o walk breaks that were too short or too fast,

o general fatigue because of our hectic American lifestyle,

o maybe your short runs were to close together,

o the pace you were running was too aggressive.

According to the Running USA Website in 2004, the average marathon time for men was 4:24:35 (approx. pace 10:15) and women 4:55:21 (approx. pace 11:15).

Listen to your body! You will hear me say this over and over again. Rest and recovery are very important.
You must allow enough recovery. If you do not, you will not become more fit, you will just become more tired. Your body needs time to rest and recover in order to get stronger and improve.
Don’t be a slave to your program. Be flexible and respond to what your body is telling you. If you went out, were too aggressive with your pace and your legs are feeling sore, allow yourself to put an extra day of rest in-between your runs; or just go out for your run and (instead of running) walk the time or distance instead.
Yes, we need to plan our workouts and not cut corners but we also need to be flexible so that we can listen to what our body is telling us. In case you haven’t noticed a pattern yet in your workouts, let me point out that you always have a recovery week each month. So, if you feel stiff, tired, and sore then allow an extra day of recovery before your next run. If you miss a session or two (I know I have because of weather) then don’t try to “play catch-up” and do extra the following week. This is a recipe for injury.
Don’t go rogue and start running every day because you love the added endorphins and how your body is feeling. Remember your schedule has rest days, recover weeks and progresses for a reason. Stick to it. Spread out your runs to avoid over-training. Have patience, listen and learn. You will not improve your running technique overnight, but you will progress gradually and those baby steps will add up to something great.

Our first race is coming up and you will have some pre-race-day jitters.
The positive energy will get to you.
The competition (even if you aren’t there for the competition but for the fun of it) will get to you.
You’ll get start-line jitters. Running in a crowd can make you want to run faster than your pace, especially when 100’s are passing you,
Learning how to take water from an aid station can be a little unsettling. Rest assured that these events are practice for the marathon event that you choose. After a couple of events, you will feel comfortable, confident and your anxiety will reduce.

Remember, pacing yourself is important. Give yourself the talk test you should be able to speak in sentences without feeling winded. Finding the right pace is difficult, but you should be able to maintain a pace throughout your training run.

“To climb step hills requires a slow pace at first” –Shakespeare, King Henry the Eighth

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run
Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run
Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run & Sherri’s Health Class
Active Rest & Nap	Short Run & Yoga	Yoga	Short Run	Pilates	Pilates	Long Run

“The two rules of perseverance: Rule #1 Take one more step. Rule #2 when you don’t think you can take one more strep, refer to Rule #1.” _{-H. Jackson Brown Jr., American Author}

Week One: Short Runs are 40/50, Long Run is 6 miles Your interval times for all runs will be five minute warm ups and cool downs and then six minute jog with a one minute walk.

Week Two: Short Runs are 50/60 No Long Run because we will be at the event running a 5k Your interval times for all runs will be five minute warm ups and cool downs and then six minute jog with a one minute walk.

Week Three: Short Runs are 40/50 Long Run is 7 miles Your interval times for all runs will be five minute warm ups and cool downs and then six minute jog with a one minute walk.

Week Four: Short Runs are 40/50 Long Run is 8 miles Your interval times for all runs will be five minute warm ups and cool downs and then six minute jog with a one minute walk.

In Chi Running or Walking by Danny Dreyer read chapters 7-9.

Here is your third event to sign up for: http://www.trailmarathon.com/index.php?option=com_frontpage&Itemid=1

You will want to sign up for this race by March 15, 2011; otherwise you will have to pay extra and may not make it into the race. They do have a runners limit for both the full and half of 1,000 runners. You will be signing up for the half. This course is going to be challenging, you will get dirty and you will need to bring your running etiquette with you (I’ll spend more time on this in our next blog). By May 1^st you will have been in 3 races (5k, 10k and half). You’ve come a long way baby!

Marathon blog #4

So many of you are off to a great start! What I love most about the stories that you are sharing with me is that you are making this training your own. You are all listening to your bodies, having some light bulb moments and acknowledging the emotions that come up along the way.

For example, some of you are learning the art of a warm up… That if you just race off from your start point, mindless, you get cramping in your calves, wheezing, etc. (if this happens then slow down). Remember, you should start-off slow and build speed over a five minute period of time and during this time you shouldn’t feel any tension, cramping, your breath should be full.

I’ve heard about the “a-ha” moments, stretching at the end of your workout. For those of you that workout with me on Saturday, you find that even though it is your long run, you aren’t that sore & tight the next day or two. This is because we do a good stretching program at the end. If you skip your stretching program at the end then your body starts to speak loudly until you listen and give it some much needed “love.” You can’t skip this. It must be part of your routine.

I’ve heard stories of: the run was great but afterword’s I was angry, I was happy, I am amazed I did it, I’m proud, I’m fearful to start to exercise, I’m embarrassed to exercise with others, etc. You are certainly going to learn a lot about yourself during your training times. Look, you have nothing but time while you are out in nature. This is fun. This isn’t about punishment, judgment, competition or having an expectation. This is about learning about yourself, your body, being healthy, enjoying the outdoors, having fun with others during movement, exploring yourself and personal awareness. Please don’t put yourself into a box that you create for you.

Be patient and allow yourself some grace. As you become more efficient, work on your technique you will have a sense of joy and as this joy increases so will your efficiency in your running. I know I rocked my 5 mile run on a very cold day. I felt great. I enjoyed it but then came my short runs the next week. I felt okay, but I wasn’t looking forward to them. Remember, our mind is like concrete; sometimes it’s visualized as a road block. Our body is fluid. I’m always trying to create a fluid mind to match my body. Running is inexpensive, running goes with you anywhere, and running clears the mind chatter and helps you keep it in sane perspective.

This training needs to be fun. You need to be having the time of your life whether you picked walking, running or a combination of both (that’s me). Your heart will beat stronger, your bone density will improve, and you’ll burn calories and increase your cardiovascular efficiency. A lot of people get injured while running and never make it to the start line. Why? In my personal opinion it is because they over-train (going beyond what the body is capable of), attack their training with the same stress they live daily, have poor alignment and use poor running technique.

This is why we offered you some additional services such as Sherri Eby to help with holistic health and emotions. Chi Running by Danny Dreyer will help with your running program. We like Danny’s philosophy because it fits with our philosophy of movement at Mind Body Balance. Please make sure that if things are coming up during your running that you strongly consider using one of these additional services for a period of time. I know that my breathing is limiting me (still working on expanding my respiratory muscles from my old injury) I’m rereading my Chi Running book to remind me of good form so that I run with mindfulness. I’ve shared with many of you some of the things that I say in my mind “Breathing in I Smile, Breathing out I smile”, “Inhale God’s Word, Exhale his Love”.

I’ve shared some running techniques based on what I see in your running form when you pass me on the trail. By the way, I’m glad that you pass me because when we get together you shouldn’t feel obligated to go at another’s pace. We are all there to support each other. Chat before and after, maybe during, but the bottom line is to first listen to your body and feel what it is telling you.

Please don’t make your training program about peer pressure, wanting to be the fastest, trying to prove your value, wanting to keep up with the Jones’, etc. This is about you and you define your own success, no other. Danny Dreyer talks about Master Xu in his book and I love the saying “Let your mind do the work….let your body relax.” Your running should be with ease. You should run down that trail as if you are the air that blows through the tree leaves, you should leave no foot prints behind, and your energy should be united between body, mind and spirit. The process of this training is your goal. The events are just fun social gatherings for us to have community with one another.

Learn what your body can and can’t do and teach your body new skills and habits. Danny Dreyer’s techniques make sense on so many levels I really hope that you get his book as I recommended in the very first blog and absorb every page. I know mine is well used.
“Principles are deep Fundamental Truths that have universal application. Principles are guidelines for human conduct that are proven to have enduring, permanent value” –Steven Covey

Your reading for this week is to cover the next three chapters in Chi Running by Danny Dreyer (chapters 4, 5, 6 by months end) these chapters are on form and technique. Danny’s principals are very similar to those that Joseph Pilates left us (Centering, Control, Concentration, Flowing, Precision, and Breathing) remember Joseph called it Contrology (the complete coordination of Body, Mind and spirit). So with this said, you should be spending your time on form these next four weeks and listening to your body. For example, if I start to get tense while running or something starts to “talk” I start to walk until I can correct my form, quite my muscles and relax.

I send it good thoughts. I don’t get mad or discouraged. Instead I ask it what it needs, why do I need to carry this tension, can I let the tension go, my left side isn’t tracking right because I have numbing or I’m a little sore the next day. How can I work on my technique to help it, etc. While the table below offers suggestions, please use your best judgment and listen to what your body is telling you. Maybe you need to walk the long runs and not shuffle at all. Maybe you need to stay with a different interval then what is recommended but can still go the time and distance. All of this is fine, giving you permission to listen to your body. Just stay healthy, injury free and consistent with your program; helping you find the balance that works for you. If you get discouraged go back and re-read the blogs because they offer great suggestions and serve as good reminders.

Week #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Short Run	Yoga	Short Run/ Yoga	Pilates	Pilates	Long Run Breathing	Active Rest/ Nap
2	Short Run	Yoga	Short Run/ Yoga	Pilates	Pilates	Long RunBreathing	Active Rest/ Nap
3	Short Run	Yoga	Short Run/Yoga	Pilates	Pilates	Long RunBreathingSherri’s Class	Active Rest/ Nap
4	Short Run	Yoga	Short Run/ Sherri’s Class	Pilates	Pilates	Long Run Breathing	Active Rest/ Nap

Week One (intention is Body Sensing) a short run is 30/40 it is a 5 minute warm up and 5 minute cool down with a 2 minute shuffle/ jog or fast walk and a 3 minute walk. The long run is 4 miles same warm up, cool down and interval.

Week Two (intention is Breathing) a short run is 35/45 it is a 5 minute warm up and 5 minute cool down with a 3 minute shuffle/jog or a fast walk and a 2 minute walk. The long run is 5 miles same warm up, cool down and interval.

Week Three (intention is lean/ posture) a short run is 35/45 it is a 5mintue warm up and 5 minute cool down with a 4 minute shuffle/jog or fast walk and 1 minute walk. The long run is 6 miles same warm up, cool down and interval.

Week Four (intention is effort with ease) a short run is 30/40 it is a 5 minute warm up and a 5 minute cool down with a 2 minute shuffle/jog or fast walk and 3 minute walk. The long run is 4 miles same warm up, cool down and interval.

If the above mentioned intentions don’t make sense, then please consult your Chi Running book. Focusing on your reading and working on your form will go a long way and help yourself create a strong base in which to grow on.

Now is the time to sign up for your second event: The 10k. And guess what? You’ve already gone the distance. “Yes, You Rock!” http://www.martianmarathon.com/index.php?option=com_content&task=view&id=22&Itemid=61

Make sure to register before March 2^nd or you will have to pay extra!

So everyone is asking me who is going to the March 13^th event: the 5k. If you are going walking or running, please comment below so that everyone can see and help inspire those that are sitting on the edges looking in wishing they had the courage to sign up too. I confidently know that all of my clients can walk a 5k. so please join us it is for a good cause.

Marathon Blog #3: We will get you off the couch and to the finish line!

Our program will be focusing on the basics. We
will build programs that are slow because slow and steady wins
every time. Our program increases your endurance and develops your
mental and physical strength. This is a process of stressing and
resting the body. You will need time to allow yourself to recover
from stress through active rest weeks. By giving this to your body,
you decrease your chances of injury and overtraining. The average
person needs a gradual training program that will incorporate:

flexibility, strength, cardio,
nutrition, active rest, cross training

All of
which you can get at Mind / Body: Balance. Mind Body Balance does
not in any way support the mindset of
“no pain, no gain.” With that said, there will be some level
of soreness, fatigue and stiffness as the body is challenged. Mind
Body Balance has a program that is flexible and adaptable to each
individual. We strongly suggest that
you do NOT take short cuts, jump
ahead, or fall behind. You will be setting yourself up for failure,
increased risk of injury, increasing the chance of not reaching
your goal. We want you to be successful. We will have cross
training suggestions. For example, always running on a hard surface
will lead to sore legs… running downhill all the time is also
jarring to the legs. We will vary our group runs so that sometimes
we are running on dirt, softer or flat terrain and when we do
incorporate some hills we will be slow down the hill, we may
suggest rollerblading or water-running too. Accountability is huge
in preparing for this event. For those of you that use my Fitness
Coaching services, use your diaries to keep track of your progress
in your comment section. Start to keep track of aches/ pains,
distance, moods, stress levels, etc. If you don’t do Fitness
Coaching with me then get a journal and start writing down the
date, route, rate of perceived exertion, type of exercise, energy
level, injury, total distance, moods, stress levels and heart rate
information. Keeping track of this information will help you see
patterns, celebrate success, monitor progress, keep us honest and
motivate you. Let’s face it, there will be days you don’t want to
move. Looking through your journal and seeing your
accomplishments… how far you’ve come… will inspire you to get off
the couch when you arrive at the present and see a blank page.
Remember, our training schedule is flexible; you decide which days
you do what. Also remember it makes sense to space out
modalities throughout the week. I’m putting my training schedule
down and you can move the modalities around to the days that work
best for you. Try to get two short walk/jog/runs during the week
and the long run done on a half-day off or weekend. This will allow
you to gradually adapt to the physical and mental demands of the
sport. Make various running routes using your car’s odometer so you
aren’t over training. A gps foot pod hooked to your heart
rate monitor also works. I hear the grumbles pertaining to the long
run. This is why we are offering a Thank u so much for the extravagant gift unexpected & appreciated :)group run on Saturdays at
3p.m. If you are like me, you are going to need the group
support to make it happen. These long runs will help you have the
knowledge, confidence, peace of mind that you can accomplish your
event come race day. Warm ups and cool downs are
important. I will be posting something separate for
this. I will tell you, I’m not an advocate of
stretching first; a lot of injury happens here. I
like the warm up of doing the 100 (gets your breath and body
moving and brings awareness to your powerhouse)and walking until
your heart rate gets to a certain beat that is right for you (I
will go over this with each one of you). For the cool down, I’ll be
asking you to lower your heart rate to a certain beat and then I
have a stretching routine for you to follow after your run. You’d
be annoyed if you got an injury (and doubly annoyed if the injury
resulted from doing something you thought would prevent injury) so
let’s be mindful about our warm ups and cool downs. Please read
chapters 1-3 in your chi running or walking book by months end.
Your next marathon blog will cover topics about nutrition. You are
burning a lot of fuel so let’s talk about what type of fuel you
need to refuel your body with. For our long runs we will be meeting
at the studio unless otherwise stated. Please remember that I won’t
personally be at all of them, so at times the group will need to
organize itself. You will learn the ropes from me on what to do for
the long runs and I’m sure there is more than one leader in our
group that can layout the day’s run. Also, Monique, Jenny or I
should be at just about every run but as you know, we do have to
attend trainings throughout the year so that we can keep you at the
top of your game. In order to respect everyone’s time we will
always leave our running start point at 10 minutes after. At our
first run we will go over some group running etiquette. As we get
going and you are sharing your successes with family and friends
they will want to join us. We can take new members up till May
15^th or so. Any time after this point
they would need to train for a smaller event on the same day but
all are welcome. Depending on when
they join we will help them train safely and explain how their
training program may be slightly different than ours.

Our
first Field Trip: I will be going shoe
shopping at Running Fit on Liberty St. in Ann Arbor on a Sunday in
January (22^nd ). I like this business
because they are a Michigan based company, they have several
quality brands to pick from, they will fit you properly and they
sponsor many runs within our communities. If more than ten of us
get together to shop on the same day, I may be able to negotiate a
studio discount for us. Please let me know your interest level. A
good pair of running shoes is an investment and worth
it.
Our first event is March 13,
2011. We will either run or walk a 5k depending on
what you pick. This event sells out quickly so you will want to get
your registration form in a.s.a.p. http://www.runshamrocks.com/index.php?option=com_frontpage&Itemid=1
Follow this link for the Shamrocks &
Shenanigans web page. Online
registration starts January 2011 and this event does sell out so
don’t procrastinate! This event is “Save a
Heart” (organization that raises funds
to benefit patients and their families who come to the Michigan
Congenital Heart Center at C.S. Mott Children’s Hospital. Highly
experienced cardiologists, cardiac surgeons, intensive care
specialists, nurses, social workers, anesthesiologists and
radiologists provide comprehensive care for infants, children and
young adults with congenital heart disease.) and starts by Conor
O’Neils. To enter the race is $25 5k run/walk, $12 kid’s Kilometer,
$7 Kid’s Dash. The start times on race day are 10:45 a.m. for the
kid’s dash, 11 a.m. for the kid’s kilometer, 11:30 a.m. for the 5k.
Packet pickups will be Saturday 3/12 from 2-5p at: Running Fit at
5700 Jackson Rd in Ann Arbor. Get your green race attire 🙂

Week #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Short run	Yoga	Yoga/Short run	Pilates	Pilates	Breathing Class/Long Run with group	Active Rest
2	Short run	Yoga	Yoga/Short run	Pilates	Pilates	Breathing Class, Sherri’s Health Class Long Run with group	Active Rest
3	Short run	Yoga	Yoga/Short run	Pilates	Pilates	Breathing Class, long run with group	Active Rest
4	Short run	yoga	Short Run/Holistic Healing Workshop	Pilates	Pilates	Breathing ClassLong run with group	Active Rest

For week one, the
short runs are 30 minutes long: 5 minute warm up /20 minutes of 1
minute shuffle-jog and 4 minutes walking /5 minute cool down. The
Long run is a distance of 3 miles. You have a 5 minute warm
up and 5 minute cool down. Repeat 1 minute shuffle-jog
and 4 minutes walking as many times as you need to complete the 3
mile distance. For week two short
runs are 35 minutes long 5 minute warm up /25 minutes of 2 minute
shuffle-jog and 3 minutes walking /5 minute cool down. The long run
is a distance of 4 miles. You have a 5 minute warm up and 5
minute cool down. Repeat 2 minute shuffle-jog and 3 minutes
walking as many times as you need to complete the 4 mile distance.
For week
three short runs are 40 minutes long 5 minute warm up
/30 minutes of 3 minute shuffle-jog and 2 minutes walking /5 minute
cool down. The long run is a distance of 5 miles. You have a
5 minute warm up and a 5 minute cool down. Repeat 3 minute
shuffle-jog and 3 minutes walking as many times as you need to
complete the 5 mile distance. For week four short
runs are 35 minutes long 5 minute warm up /25 minutes of 3 minutes
shuffle-jog and 2 minutes walking /5 minute cool down. The long run
is a distance of 3 miles. You have a 5 minute warm up and a 5
minute cool down. Repeat 3 minute shuffle-jog and 3 minute
walk as many times as you need to complete the 3 mile distance.
This month’s workouts are interval workouts so if you can’t shuffle
or jog then just walk faster during that time slot until you build
endurance enough to shuffle or jog. If you aren’t sure what a
shuffle is, then re-read the previous 2 blogs to find out. Active
Rest for this month means just go out for a nice walk for 20
minutes or so and consider building in a mid-day nap.

Marathon Blog #2

 What is a marathon? How do I choose my event? How do I decide to participate?

Commitment, Patience, Good Training Program, Will/ Desire to go the distance, Willingness to take advice/ tips, Consistency, Love, Perseverance, Determination and Hard Work are some characteristics that you will have to own in order to accomplish the goal of completing your first Marathon in the fall of 2011.

A qualifying run for a marathon is 3.30 hours and under. Our first goal is to finish and then to finish in about 5-6 hours for a full marathon. A full marathon is 26.2 miles and half marathon is 13.1 miles.

If we walk a full marathon, it will take about 7 hours.  We need to finish in about 6 hours so we will need to do some shuffling in there. If you walk a half marathon, it will be about 4 hours.

Why are we doing this as a studio and why are you even considering participating in this event?
Once you accomplished this experience you won’t regret it.  It is a simplistic, inexpensive event.  Training for the event and the event itself will teach you a lot about yourself.  You’ll learn your limitations and at the same time be given opportunities to conquer them.  You’ll improve your self-worth.

Are you up for it mentally and physically? I know I’m up for a new mental task and physically… well, it’s time I get back into my cardio routine.  There is nothing like an event to make that happen.

Can you make the commitment? I know that I’m worried about this one myself.  Being a small business owner, working 100 hours a week plus having a marriage and a personal life is going to be tough. For example, you are going to have about 38-41 weeks of training you will have 3 cardio sessions on top of your Pilates and yoga to add to your schedule.  One of these cardio sessions (as the training schedule progresses) will take several hours to complete.

Will you have Support? You will have support from me and our Mind Body Balance Community but this is another step in making a lifestyle change.  As you know I always ask you, “How will this help you and hurt you?” Your loved ones will be affected by part of the process whether they are participating in the event or not.

Do I have limiting health Concerns?  Well, as you all know I have injury in my spine in the cervical and thoracic vertebra.  I believe that Pilates and Yoga has made me strong enough to endure this event but until I put it to the test… we will see.  Be honest.  Don’t set yourself up for failure.  Maybe you need to pick the half marathon or train longer than 26 weeks. We are taking a slow, gradual training approach and there will be flexibility in the schedule for you to decide as you progress whether to complete a half or a full.

Are you prepared to take care of yourself? You are going to have to pay particular attention to your nutrition (using your online nutrition program), hydration, and sleep.  All of these are parts of a good training program. Are you willing to be mindful in these areas? We’ve given you the tools to make you successful.  Will you use them to help yourself?

Am I mentally strong enough to physically make this happen? We are often our own worst enemy. Our psychological barriers are often our biggest obstacle to overcome. We are about to embark on a 30+ cardio week of walking/ shuffling/ jogging training program.

Yes, you can go from a coach potato to a full marathon. But we are training a little longer and a little bit different than some programs are written. We need to allow our body (muscles, bones, ligaments) time to adapt to the stress of 26.2 miles that will be put on the body. Yes, some people get injured while preparing for these events. These injuries come from under-training, because they didn’t allow enough time or they were inconsistent in following their program. Some injuries come from over-training; they trained too hard and too frequently. Success for this event will not come easily. This schedule is slow so you can build strength, stamina and confidence. Our ultimate goal is to improve your overall health/ fitness level and to remain injury free. Our secondary goal is to cross that finish line with grace that allowed you to honor your body. The journal I asked you to get will allow you to monitor your aches and pains, seek expert advice and then listen and follow the recommendations.

Preparing for this event is the cheapest prescription available.  The benefits are: 

 

improved heart rate;
cardiovascular system;
muscle tone;
weight control,
circulation,
sleep patterns,
improved health,
increased energy,
improved self-esteem,
time with friends,
quality time outdoors,
stress relief,
weight control,
character building,
strength,
wisdom,
know yourself a little bit better,
bragging rights at the water cooler,
decreased risk of stroke,
decreased risk of hypertension,
decreased risk of diabetes,
decreased risk of cancer (breast and colon),
decreased risk of mental illness,
improves respiratory function,
improves bone strength,
improves muscle balance,
psychological well-being,
improves overall quality of life,
confidence building,
overall attitude boost,
improve focus,
determination,
euphoria
and the list goes on.

 

Some cons for preparing for this event are:

 

a great deal of patience, discipline and willpower
blisters,
chafing,
fatigue after event,
time involved,
experience highs/lows,
cold weather,
injury,

 

Should you participate in a half or a full marathon? Well, how much time do you have to commit to your exercise program? Does the time you have available for your next exercise endeavor match the demands that characterize a full or a half? Have you been injury free the past few months? Are you mentally and physical prepared to train for significantly longer periods of time? Do you have the commitment of family support? Do you realize there will be a “tired” factor and you may need to turn in early for the night? Are you board and want to try another activity?

You all filled out a Par-Q before exercising at the studio. If you marked yes to any of the seven questions then ask your doctor to do an exam before beginning. If you didn’t have any “yeses” than you are probably fine to start training. When you talk to your doctor make sure that they understand what a marathon is and aren’t just against events because they wouldn’t do one. Sorry doc’s, I love ya but maybe you should join us J

Your teen may decide that while you are training they’d like to participate.  This would be a wonderful parent child activity.  Please check first with their doctor to make sure you understand their skeletal maturity. Don’t force your teen to choose your goals.  Let them set their own goals to reach for. You focus on safety and being a good role model.

Our next blog will talk about what is involved with participating in a marathon?

The Model Body Fantasy!

Many of us have a passion for the things that we would like to do or to create.  This passion fills us with joy but we sit in our living room thinking that will never happen. Who would want to pay me or finance me?

Many people share their health dreams with me, with friends, with co-workers, with family and some just keep the dream to themselves.  And you know, if we don’t act on these health dreams or passions we will go to our death bed with many regrets and wish I would’ve…….

How many of us wish for these health dreams and hope that one day we will just wake up and be in the body you wish for? How many of us wish we could just play with children with out getting out breath? How many of us want to go walk in the park or woods but are afraid you won’t make it back to your car? How many of us avoid physical activities that we are invited to because you are afraid of slowing down the group? Well, you can sit there worrying or you can get up and do something about it!

Start experimenting with an open mind. Try a Yoga class at a local studio. Try a couple (or five) gyms in your area. Talk with various personal trainers or Pilates Instructors. Join a couple of sport groups at your local YMCA. Look, not all gyms, studios or fitness professionals are made the same. We don’t all have similar philosophies either and we all have different specialties.  You won’t know what will work for you until you pick up the phone, drag yourself to the location or class and do it.

I understand that not all clients are right for me. My philosophies are different because I don’t believe what’s out there is working.  Take a look around.  Do you think its working? I teach self-efficacy and don’t believe in beating up or punishing my clients into good health or a smaller size. Sometimes I get a client that wants that (and yes I could do it for them) but it takes a lot out of me and I know they won’t be successful in the long run. I want my clients to be with me for twenty one months (this is how long it takes to change a lifestyle) and then I want them to only come to me because they want to, not because they need me any more. I want to fill their tool box and teach them self-care tools so that they don’t need me.

Judy Hudson said this “Your body prior to Pilates is like a clump of clay. Pilates sculpts your entire form one Pilates execution at a time. Like a true artist you are never done with your art. You refine, fix, contemplate, experience set backs and move on. Your workout is always a work in progress.” Let’s face it! You may not even know what Pilates is (or given it an honest try) so how do you not know that it will inspire you and change your life. Again, Pilates instructors are not all made the same.  Some are actually teaching it and some are promising to try to teach it.

Once you awaken your body to movement, to the muscle control, to the lengthening of your spine, to connecting your mind and body, you have a new-found awareness of movement throughout your life. You will find strength and energy you didn’t even think was possible.

There is magic in the movement and movement done well is a feast for the eyes to watch.  Sloppy, strained, constricted movement is not pretty to watch and can hurt you. Everyone deserves (and should start with) some private sessions instead of muscling your way through sloppy calisthenics on your own. Just like you wouldn’t think of designing a bridge, a car or a submarine, the human body is no exception.  You need a good design of movement and you need a professional to help you accomplished what that might look like for you. We all have a starting point.  Like the three previous examples, there is an idea in your head of where to start and what the end result might look like.  We all need help with the middle.

I’m not a therapist I can’t help you figure our your fear or your hang up, but I can tell you it is time to get over it and get moving!

Building Self Efficacy for your Fitness Goals is in the Phone!

I believe that my clients are intelligent and that with the World Wide Web they have a pretty good base of knowledge on what they need to do to get healthy. However, I believe the gap in actually accomplishing these goals starts with knowing how to apply this vast world of information to their lives. This is why I believe in Fitness Coaching.  I know you are wondering, “How do I get fit over the phone?”  It sounds a bit gimmicky, right?

Well, have you ever heard of a business coach or a life coach? It is very similar to this; only we are talking about fitness and well-being goals. We develop a personal health plan for you (one that fits your individual life) and helps you overcome your obstacles. The number one reason people are not successful with exercise is because they quit.  This system is designed to keep you motivated and moving, even when your life is busy. The secret is accountability (which most personal trainers don’t share with you).  By holding you accountable to someone other than yourself, the likelihood of sticking to your exercise program increases by over 2200% (yes, that’s really two thousand two hundred percent). Lack of motivation and commitment are the two main reasons why people drop out of an exercise program.

Stanford University has been studying this concept for over 24 years. If you’d like to learn more… Google “Telephone-Assisted Counseling for Physical Activity Cynthia M. Castro and Abby C. King” (Exercise and Sport Sciences Reviews, vol. 30(2), pp. 64-68, 2002).

Having a coach that holds you accountable to your goals is like gold. Your coach will guide you so that you don’t get distracted with life as easily. When you are healthy and fit you are energized, ready to lead life with vigor, you pay attention to your self-care. Currently, businesses are looking for ways to cut costs.  So do your part in keeping health care costs down. Start a conversation with your boss about low cost and no cost programs that can help inspire your co-workers to take better self-care steps. Who knows, you may just get healthy and secure your job all at once.

It is also not our doctor’s or healthcare provider’s responsibility to foot the bill to make us well. We need to be responsible for our own body and subsequent health. Did you know that 75% of diseases are preventable and are directly related to the lifestyle choices that we make? Here is a statistic that might be affecting your bottom line right now: obesity is associated with a 36% increase in healthcare spending (more than smoking or drinking). Private U.S. companies report that obesity costs them an estimated $45 billion annually in medical expenditures and work loss (Barrington & Rosen 2008).

Here is a link to a free e-book that I wrote.  Share it with the management at your place of employment:

http://www.mindbodybalance.com/archive/Healthy%20Business%20Next%20Exit%20Please.pdf

I teach my clients self-efficacy because we need to understand that our health is a personal responsibility and healthcare is there to help us in prevention and treatment of disease that we can’t prevent.

Try this affirmation on for size:

I keep a weekly phone call with my fitness coach because it improves my quality of health. My friends, family and co-workers are ringing my phone off the hook just to learn my secret to success.