Terrific Tunes

Readers, I need your help! I want to put a 'rockin' playlist together and I need your suggestions. What songs really keep you going in your workouts? What are 'must- have's' on your iPod? I appreciate any and all ideas and I'll post my playlist once I put it all together!

5K Info!

I have received some really good feedback from those of you who are ready to tackle a new fitness challenge in running a 5K! I am excited to start training run this new journey with all of you! Here's a brief overview of the 5K training program:

The program will include:

· 2 weekly training runs (Tentatively Wednesday evenings (optional but recommended) and
a weekend run (day to be determined)
· An 8-week training program to complete outside of our runs together (based on your
current fitness, past experiences, etc)
· Registration for the Brian Diemer 5K (June 13, 2009)
· Weekly emails and blog posts to encourage and motivate you
· A nutrition guide to keep you fueled appropriately throughout the weeks
· The program will start the week of April 13 and go through race day (June 13, 2009)
· Cost: $50 for current clients or $60 for non-clients (Includes race day registration fee)
** Sign up with a friend or spouse and receive $10 off!
· Minimum 6 participants, maximum 20 participants

My goal is to get you physically and mentally prepared to complete a 5K. I will provide the tools you will need, and all you need to do is provide the commitment and dedication. Since we are all coming from different backgrounds, have varying levels of experience and current fitness, please email me the following information:

1. Your name and email address
2. A description of your current workouts including activities, number of times per week, and length of each workout (if any)
3. A description of any experience training and or running road races (When, how far, which race(s)
4. Is there anyone else who might be interested in running with us?

I am extremely excited to start training together! See you soon!

Are you up for a challenge?

So I have an idea... I am thinking about starting a training group for a local 5K (Specific race yet to be determined). Have you always thought about running a 5k or 10k but never thought it was possible? Well think again! If you are interested, I will put together a training program that you will do throughout the week (probably 2-3 workouts), then the training group will do our 'long runs' together on the weekend. Depending on where members are coming from, we'll find a central location from which to start.

Training as a group will give you a chance to meet others who are hopeful of completing their first race, as well as providing accountability and encouragement. If you are interested, email me or respond via 'comments.' One last comment, training can look however it needs to for the group. Our longs runs can be straight running or a combination of running and walking depending on our fitness needs. My goal is to get you across the finish line feeling proud of your accomplishment, regardless of the time. We're not out to set any world records here, we are out to challenge ourselves and have fun along the way!

This invitation is open to everyone!

Tennis ball massage!

I was playing with my 2 year old son today and got a new idea! We were rolling the tennis ball back and forth and bouncing it off the walls (did I mention he is 2? :), when I accidentally sat on it! Although uncomfortable, I realized that the tennis ball would provide good tension and resistance to rub out sore muscles. So try this...

Lying face up on the floor, take a clean tennis ball under your lower back and gently roll back and forth. You'll probably find little knots in your back that make you flinch. When you find those areas, do your best to relax, take a deep breath and press further into the ball. Another idea for sore feet is to take one bare foot on the ball and gently shift your weight into the tennis ball. Roll from heel to toe and from side to side to release tense muscles, tendons, and ligaments.

It's extremely important to take good care of those muscles, and what's easier than a run of the mill tennis ball to help you out!?

Need your feedback

Sorry for being MIA recently, I promise to pick up on the posts! Life has been a bit busy but I am thankful for all of its happenings. Between training, Dr.'s appointments (mine and Grady's), teaching Group Ex, and trying to get Grady healthy, time has just slipped by!

I am interested to know though, what you are most interested in reading about? Diet/ Nutrition, New exercises/ workouts, my thoughts/ reactions/ life, upcoming local events (if so, what kind?), etc. I would appreciate any and all comments (it reminds me that people actually read my blog :). Thanks in advance for your input, look for more posts soon!