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Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job

12/16/2013

I met Julie when she took my classes at the University of Pennsylvania's gym. She was a rock star participant, and now she's living her life in the windy city, or at least that's where she calls home. Her job often keeps her away from home, but she manages to keep up with her health and fitness by planning ahead and setting herself up to make smart choices. Thank you Julie for sharing these tips with us!

As we all know, being healthy while traveling is no easy task! Initially when I started traveling four days a week, I completely abandoned my healthy lifestyle. I went from cooking all my own healthy meals and frequenting Jillian’s classes to eating out every meal (we’re talking bread, appetizer, entrée and dessert here). I even considered the occasional treadmill walk/run a strenuous work out. Oh, and then there is the airport twice a week – I’d describe my old airport snacking as a tapas approach – hey, why not sample everything…

Add a strenuous work schedule to the mix, and I quickly realized I needed to get back on track with eating and exercise. While there is certainly no magic answer to how I got back on track, planning ahead and accepting it isn’t going to be perfect were great places to start.

Plan for the airport

Bring a few healthy snacks. Granola bars, single servings of nuts, fruits that aren’t easily destroyed in an overstuffed purse (e.g. apples) are always a good choice. This keeps me from hitting the snack shops when the plane is delayed.
Grab a water bottle right away - this will keep you hydrated and ward off snacking. This may seem silly, but I make a point to grab one at the Starbucks instead of the airport convenience store. 6am flight = no self-restraint when it comes to junk food. Going where I have a healthy routine outside of the airport helps. If I want something more at Starbucks, I’ll grab the fruit cup or oatmeal – not a candy bar or snack mix. In general, identify where you’re likely to misstep and try to avoid the situation.
Plan for airport meals. Something about being stuck in an airport really makes me want cheap chinese, soft pretzels and McFlurries. Do a quick search before you travel for what’s available in your airport and decide before hand that is where you will eat. I travel in and out of Chicago O’Hare each week. I know exactly where I will get breakfast (egg white omelet) or lunch/dinner (awesome salad with guacamole or sushi).

Eating out

Once again, plan ahead. If I know I’m going to a certain restaurant I’ll look up the menu before. This way I can make my healthy decision when I’m not hungry and independent of my colleagues’ sometimes less than healthy selections. Sure following through with the plan is sometimes hard but I’m still one step ahead and less likely to make that spontaneous appetizer order.
Ordering tips:

Meat or chicken: Hold the sauce or sauce on the side
Seafood: Once again, sauce on the side, or ask for a certain preparation (e.g. grilled, seared, or baked)
Sides: replace mashed potatoes, rice etc. with extra veggies.
Mexican (Yum!): It is actually really easy and my go to. My favorite is chicken fajita, hold the tortillas, sour cream, and cheese. Add extra veggies, salsa and guacamole. (Works at Chipotle too…)
Italian: I love pasta too but opt for the steak, chicken or fish. Go easy on that bread.
Ahi tuna. Honestly, I’m not a huge tuna fan but one of my colleagues swears by it while eating out traveling. Find it as an appetizer, salad, or entrée at many restaurants

Working out on the road

Recognize what is reasonable and commit. I work really long hours some days so telling myself I’ll do over an hour in the gym makes it easy for me to opt out completely. However, if I commit to doing 25-30 minutes (usually either a T25 session or quick treadmill run), I’m less likely to stray from the plan.
Hotel gym not ideal? Investigate all workout options. Personally, I do much better in a group exercise setting. On my last client, a few colleagues and I found a boot camp right across from the hotel. A lot of gyms have reasonable drop in rates for classes. I’ve also found many hotels have suggested running routes – just ask at the front desk.

Coming home

Don’t let bad travel habits become bad everyday habits. For example, as I mentioned, my travel workouts can be short. I really have to force myself not to let that continue on the weekend when I have access to my home gym and more time.
Keep a few healthy items in the kitchen to tide you to the next grocery trip. I used to eat anything and everything after getting home late Thursday nights (chocolate chips, crackers, ice cream…). I now make sure there is a healthy meal waiting. When I cook, I try and make an extra serving or two to freeze. Sunday before I leave, I always make sure there are a few apples in the fridge or the ingredients for a healthy smoothie.
Finally, accept you won’t be perfect while traveling! Especially, if you’re on vacation. Local specialty where you are not exactly healthy? Give into that dunkin’ donut at the airport? No problem, just don’t let it be the thing that derails the rest of your trip.

How do you keep up with your health and fitness while traveling?

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Friends of FitYaf - Ashley sneaks in exercise while spending time with her kids

11/11/2013

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Ashley grew up across the street from my best friend Stephanie. We would always pair up at Stephanie's birthday parties because we didn't know anyone else (neither of us went to Stephanie's school). At one particular birthday party, there was a talent show - Ashley and I danced to Ace of Base "The Sign". It's strange the things you remember from your childhood. Later, after our college years, Ashley started dating another good friend of mine Jon, and now they are married with two beautiful girls.

Friends of FitYaf - Ashley sneaks in exercise while spending time with her kids

As a working mother, she struggles to find time for her daughters, her husband and herself (Ace of Base was right - life IS demanding), so in an effort to keep both herself and her family active, she comes up with ways to sneak in exercise while spending time with her kids.

Ashley also blogs for Kveller.com - click here to check her out!

8 ways to sneak in movement & exercise with your kids

1. Dance Off

Who can dance the longest without stopping. This is easy and inexpensive. Most cable providers have a music channel you can use: toddler songs, classical songs, princess, rock songs, etc. We just switch channels and act like we are doing corresponding dances. For added exercise, I pick up my youngest daughter (age 10 months weighing in at a whopping 24lbs or so) and it is now a weight & aerobic exercise.

2. The Animal Game

This game started when I was teaching my daughter the alphabet and how to read. We take each letter of the alphabet and pick out a corresponding animal. A for Ant - crawl around the floor. B for Butterfly - run around flapping your hands as wings in the air, etc. It is amazing how many animals help different muscles.

3. A nature hunt

Another favorite game of ours is to pick leaves and glue them on paper or any art project. In the Fall we use leaves, in the winter, we use pine cones, etc. We just go on an adventure walk.

4. Obstacle course

For days when you can't get outside, setup an obstacle course inside. All you need are the obstacles, which you can get from things you probably already have in the house: pillow, hula hoop, tape or ribbon, soccer ball anything you can think of to incorporate. You can have them jump over the pillow, run in the hula hoop, walk a straight line to kick the ball. When they are old enough, make it a two-story course that involves the steps! You can time each other for a race - of course let your kids win!! My 11 month old think it's hilarious and has a good time watching. Sometimes I carry her for the extra effort!

5. The Alphabet Game

Another Fun game! I laminated capital letters and toss them throughout the house. I give my daughter an animal or object and she runs to stand on the corresponding letter. This is great aerobic exercise, especially if you put some upstairs and some downstairs. I even act like I am timing her so she gets to the letters faster. I run behind her and we're both moving!

6. A simple walk

Of course we always love to go for walks. For me it's an added benefit because my youngest cannot walk. So we all walk, and I push the stroller. Even if it is for 30 minutes it is still something that gets us moving.

7. Playground fun

I once saw a mom pushing the swing with one arm. I thought it was strange, but she eventually switched to the other arm. I suddenly realized she was working out. She even did squats while her daughter was playing in the gazebo. Take the kids to the playground, push them on the swing for 10-15 minutes. Use only one arm for about 5 minutes, then switch. You can also jog while your kid is on the slide. My daughter loves to play monster, where they are the beautiful princesses and I am the evil monster/step mother - I run around the playground and chase her and her friends. Just another way to get moving.

8. At home workouts

Worst case scenario - just get on the treadmill during naps, or if your children don't nap anymore, have them play around you. I noticed that my oldest daughter, who is now 4, is capable of playing for 45-60 minutes near me while I am on the treadmill. She even likes to try and participate in Yoga videos. Sometimes I get interrupted but I think it's a positive thing to show her that mommy wants to be healthy.

What creative way do you sneak in exercise while spending time with your kids?

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Friends of FitYaf - Why We Run ["I run because ________"]

10/28/2013

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Don't you get bored? What do you think about? Why do you even do it?

If you're a runner and you're like me, these are common questions that friends, family, sometimes even strangers will ask you all of the time.

The answers: Do I get bored? No, I don't get bored - I get tired, I feel pain, I get thirsty, I get hot, my fingers freeze when I run in the cold, I even get itchy sometimes, but I don't get bored. I don't know what it is about running, but it never bores me. Yoga? Yes! Running? No!

What do I think about? It's more like what DON'T I think about?! One of the greatest things about long distance running is it's my "me" time. We all lead such busy lives - I so rarely get time to think. When I run - I have all the time I want to think. I also have a really terrible memory, so only if I'm lucky do I remember what I think about. But, every once in a while, the stars align - I'll have a really great idea while running, AND I'll remember it! Now who is going to come up with the app that will record your thoughts while running?

Why do I do it? For so many reasons. I started running for exercise. I love all (most) types of exercise, so if it were just for the calorie burn, I'd probably choose something else, but somewhere along the way, running became more than exercise for me. That feeling when I ran for 30 minutes straight without stopping the first time? Pretty amazing! The feeling when I did it again, but ran a farther distance? Even better. But what really does it for me is setting a goal and then actually reaching it. In life, there are so many things that we can't control. But with running, for the most part, you're in full control of the progress you make. You might have to postpone a run because of weather and sometimes even life getting in the way, however, barring no injuries, it's just you and your feet. Speed work and training runs - they really work! If you would have told me last year that I would be running at the speed I'm running today, I wouldn't have believed you. If you would have told me ten years ago that I would one day be a two-time marathoner, I would have said you were crazy. Now, I'm going to let the sky be the limit. I will continue to set goals until my legs won't hold me up anymore.

But that's not even it! Perhaps the best part about running is that when I line up at the start line of a race or wave to someone on the trail, I'm surrounded by so many other people who are running for a completely different reason than I am. Yet, we're all in it together. We're a community. We get the same blisters, drink the same sports drinks, but what is driving us to that finish line can be completely different. So, I reached out to my running friends (both virtual and in real life) and asked them to finish this sentence: "I run because _______________". The responses were great, and I just HAD to share them with you!

Click on each picture to learn more about each runner.

How would YOU finish this sentence: "I run because _____________"

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Friends of FitYaf - Lisa answers, "Wanna be a yogi?" & more tips for finding the perfect yoga class

10/21/2013

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I met Lisa in Deanna's step aerobics class at Club One Fitness in Pittsburgh, PA. She always stood in the front row and had a TON of energy. I still remember her taking class right up until days before her second child was born - and she still could kick her leg higher than me! Lisa was also extremely supportive when I began teaching step aerobics - she was super patient with me as I navigated my way through those first few classes. Having a passion for yoga, Lisa became a certified yoga instructor in 2009. She now teaches at Amazing Yoga, is a Lululemon Ambassador and recently co-taught at Lululemon's Yoga and Yarn event on the Andy Warhol Bridge. Below Lisa shares some tips on finding the perfect yoga class for you!

A friend recently asked what a yoga class is like. "Could I watch to see if I would like it?" Um, no, that would be inappropriate. "Then how will I know what I'm getting myself into?" Good question. And the answer is: (wait for it) you won't! Yoga, on oh so many levels, is designed to allow (or maybe force) us to open up. Physically, the practice can open up tightness in muscles, joints, and even deep connective tissue. Spiritually, mentally, whatever term you chose, it can open us up to our inner power and greatness, our true selves, new opportunities, thoughts and ideas. And to get to this place where we're more open we are encouraged to try new things, to step out of our comfort zone and to do something that may even scare us. So even though your first yoga class may be a bit of an experiment, you can and should do some research and inform yourself beforehand.

First, pick a style. There are many different styles ranging from very athletic (power vinyasa, ashtanga) to very meditative (restorative). There's hot, not hot, yin, vinyasa, the list goes on. How to choose? Talk to your friends, friends of friends etc. See if any like-minded peeps in your life practice yoga. Word of mouth is a great reference. Just be a bit wary of online reviews. In my experience, people are very quick to complain and very slow to compliment. Take web ratings with a grain of salt. Think about your likes/dislikes, your level of fitness and your reason for wanting to try yoga in the first place. If you prefer Alaska to Texas, then a hot class (where the temperature can be anywhere from 90-104 degrees or more, depending on the style) may not be for you. If you've just completed your umpteenth marathon, love to spend hours in the gym or consider yourself a fitness junkie then maybe try power, vinyasa, bikram or ashtanga. If you don't want anything very physical, but want to breathe, relax and maybe even meditate a bit then seek out a restorative or Hatha class. You may not find your perfect match on the first try so if your first date is not your soulmate then try someone else.

Next, see what studios are nearby and check out their websites. You'll find information about their teachers, what style they teach, how experienced they are as well as information on what to bring for your first class, pricing and any new-student specials offered. Unless a particular teacher has been recommended to you (by one of your peeps) I recommend taking the owner's class. That way you'll get a feel for the studio from the person who created it. I'm told that owning a studio is a lot like having a baby, and the owner typically cares about it more than anyone else. It was created in their image, from their heart, hard work and unyielding attention.

Once you've got the where, when and possibly even who down, pack up your sticky mat (if you don't have one, most studios will have some available for you to borrow or rent), your open mind and whatever else you need to take (see the studio website) and do your best to get there a bit early. You'll need extra time on your first visit to sign in and get the lay if the land. Let whoever checks you in know that you're new (yoga teachers love having new students in class!) and they'll be able to give you an idea what to expect, as well as offer any tips to make your first visit a pleasant experience. Once class begins, do the best that you can, listen to your body and stay until the end because savasana, the final resting pose, is possibly the most important posture of all!

What's your favorite type of yoga class? What questions do you have for our yoga guru?

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Friends of FitYaf - Robin goes from rock bottom to sky high, Part II

10/14/2013

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We first met Robin when she shared her incredible weight loss story. She lost 105 pounds over 3.5 years, but it became much more than counting points and losing pounds. Today Robin shares with us her starting point, which she describes as "rock bottom" and some physical and unexpected mental changes that accompanied her weight loss. She takes us to her "sky high" moment half way through her first Broad Street Run in 2011.

As one would imagine, pealing 105 lbs. off your body incurs some changes in your life. Changes along my journey came in small, medium, and large packages. Every single one that I could consciously recognize was sweeter than next. These changes help me manage the struggles along the way.

During my weight loss and maintenance journey (truthfully, it will be never ending), I’ve often been asked, “What was your rock bottom?” Essentially, what pushed me to finally commit to a change? The answer I clearly remember. About a week or two prior to joining Weight Watchers (again…for the last time), I found that my arms and legs would randomly fall asleep while I was asleep. I’d wake up and not be able to move one or more of my limbs. I wasn’t laying on them, or constricting the blood flow in anyway. They would just be asleep. Then, after waking up, I would be quietly lying in bed, and my heart would race and my breathing would become erratic. Very scary! I had always thought that I was a relatively healthy person, well, save for the obesity, but this just got real. With that recent development and me just really, really feeling bad about myself, I needed to commit to change. So, on Sept. 25, 2008, I walked through to the door to what would become my Thursday evening home for 4 years.

Along the way, the changes to my life varied in degree, but all were welcome!

Physical Changes (just a sampling)

After only about 30 lbs. I found myself less out of breath after climbing steps.
I found that the more I exercised, the stronger I became, both physically and mentally. Plus, the changes in my body were exciting! Feeling stronger physically, of course, added to my confidence.
I could buckle my seat belt without having to lean my hip over to buckle it. Small physical changes = big mental changes. It’s been years since that started to happen, and I still remember it.
My cholesterol dropped to 133 from 232. No meds. Just lifestyle change.
When I flew in on a plane, my thighs didn’t rub against the person’s next to me. AND I was no longer dangerously close to having to ask for a seatbelt extender.
I didn’t look in a mirror in disgust.
I was able to run, far. I started walking, then started to run (it wasn’t overnight!). Oh, and being able to run isn’t purely a physical change, it’s a mental change.

Mental Changes

This is a very interesting part about the journey. One would think that confidence would go up as the weight went down, but for folks like me who pretty much identified herself with her weight, it was a very scary proposition. After losing 20 pounds, I suddenly became afraid. I became afraid of changing, of almost losing that identity. Granted, it wasn’t an identity I wanted, but still, it was change. It almost paralyzed me and made me rethink my new lifestyle. Almost, but not quite. This was a mental obstacle I had to overcome if I was going to see more results. I see this fear in some of my members today. Change, even for the better, is scary to many. Don’t let it scare you, let it motivate you!
So many habits had to be eliminated or changed. Another frightening change, but the key is to tackle one at a time in very small increments. Small changes = big success.
My body started to change, but my mind wasn’t quite catching up with the changes. When I looked in the mirror, I still saw the fat person. I was being very over critical. This can really defeat a person rapidly. I was actually fearful of developing some sort of body dysmorphic disorder. Eventually my mind caught up through constant reminders to myself that the scale and my clothes weren’t lying to me. However, even today, I don’t describe myself as “thin.” I was recently completing a health history for my son. It asked if there was obesity in the family and I marked “yes.” Never forget where you started, so you are reminded not to go back!

I think the biggest takeaway is knowing that there are BOTH physical and mental adjustments that come with weight loss. Recognizing this helps us understand that it HAS to be a journey to allow us to get used to all the change.

Ok, so I started out describing my rock bottom moment. Let me finish with my sky high moment. I mentioned that one of the physical changes was being able to run. I ran my first 5K in 2009 and was hooked. I ran a couple more, and then I decided to go for a 10 miler – the Broad Street Run in Philadelphia. I was terrified! I consulted marathoner friend who suggested a training plan. It was simple enough. I followed it and was ready. With two hours sleep (that’s how nervous I was), I was off at 5am driving to Philadelphia, hoping I wouldn’t die. I had two goals – don’t walk and finish under two hours (both were accomplished). The race started, I felt pretty good and my playlist was perfect. The 5 mile point was just before I hit City Hall, and as I did, Beautiful Day by U2 started playing in my ears. Indeed, it was a beautiful day. I knew I would finish and it felt awesome! That was my sky high moment.

Friends of FitYaf - Robin goes from rock bottom to sky high, Part II

Have you noticed some mental changes that accompany your physical changes while losing weight?

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Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances

9/30/2013

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I met Ellen in grad school, where we both did some pretty awesome regenerative medicine research. With a lot more time on my hands (many moons ago), Ellen and I enjoyed sharing home-baked goods with the lab. She is also the friend who took my to me very first group fitness class, which I talk about in "How I Became a Group Fitness Instructor", so in some ways, I have her to thank for my love of group fitness!! Ellen has struggled with some dietary restrictions recently, but is happy and healthy and now a mom to a beautiful baby girl! Read below to hear her story.

Friends of FitYaf - Ellen stays healthy with Crohn's disease and gluten & lactose intolerances

Ellen and I at a Biomaterials conference in Amsterdam (2008)

I’d been vegetarian for a long time and vegan for a few years when I was diagnosed with Crohn’s disease, an autoimmune disease which in my case affects the intestines. Sometimes the disease can be managed by dietary adjustments, so I kept a food diary and learned that in addition to being lactose intolerant (a non-issue with a vegan diet), I was also gluten intolerant. It was tough to come to terms with this new dietary restriction since I love my cupcakes and cookies, but I’ve been pleased to find that there are companies out there catering to diets like mine (shout out to BabyCakes and Liz Lovely for their yummy vegan gluten-free sweets!), and my husband and I work wonders in our own kitchen. Even with a very restricted diet, it’s not that hard to eat healthy and keep your diet interesting, too!

The Celiac Disease Foundation is a great resource about gluten-free diets. I now do a lot of label reading when we go grocery shopping, because gluten shows up in many unexpected places, such as soy sauce and Twizzlers! I’m also on the look-out for animal-derived ingredients like chicken fat that sneak into soups and seasoned rice, and gelatin in marshmallows and Skittles. Milk ingredients even creep into otherwise “safe” foods like flavored rice cakes. Luckily, since gluten and dairy are such common problem foods, they are usually listed in bold on food labels. I’ve also loosened up on the veganism, since sometimes it’s really nice to be able to eat convenience foods that might contain some egg (like gluten-free bread, bagels, and yes, cookies). Enough about the cookies though, the main things I focus on to stay healthy are probably similar to anyone else’s, with or without dietary restrictions: eating a variety of protein sources, veggies, fruits, and making sure I get enough calcium, iron, omega 3s, and vitamin B12. Since vitamin B12 is only found in animal sources, I take a supplement for that one, and a daily multivitamin.

Ellen and her baby girl

I recently had a delightful baby girl, and while I was pregnant I needed to add an iron supplement to my routine as well. Other than that, my usual eating habits (with an effort to get a little more protein and calcium, often via chocolate soymilk and fortified orange juice) were fine for pregnancy and breastfeeding! One interesting thing I learned from a nutritionist during my pregnancy, while trying to maximize my iron and calcium intake, is that these two minerals compete for absorbance in your body! So it was important for me to allow at least an hour between eating iron-rich foods and calcium-rich foods.

So what do I eat? At the grocery store, our staples include all sorts of vegetables (I usually eat them cooked since that keeps my Crohn’s happier), avocados, tomatoes, bananas, cherries, hummus, beans (chickpeas, black beans, refried beans, and lentils are my favorites), salsa, barbeque sauce, nutritional yeast, tofu, tempeh, veggie burgers, soy yogurt, peanut butter, rice, quinoa, gluten-free pasta, gluten-free pizza dough, almond cheese, almond milk, chocolate soymilk, cereal, and oatmeal. With these ingredients and an extensive spice collection, we cook a lot of great stuff, like pizza, tempeh tacos, cauliflower poppers, Indian and Thai curries, sweet potato roasties, rice and beans, burritos, roasted Brussels sprouts, soup… even macaroni and cheese is possible (and delicious) if you get creative! Going out to eat can be tricky. I usually need to check the menu beforehand, but rice-based cultures (Indian, Thai, Japanese, Chinese) are usually a good bet, as are natural foods-type restaurants and other hip places. While I can eat at lots of restaurants without incident, keep in mind that your friends with Celiac Disease can be so sensitive to gluten that they can’t even eat at restaurants that have gluten present in the kitchen!

I’m a believer that different diets work for different people – we all have different sensitivities. But I’ve made the most of what works for my body, and have felt great the last few years. Despite taking immune suppressants to help manage my Crohn’s, I haven’t had a cold in at least five years, so I must be doing something right!

Do you have any dietary restrictions? Are there any foods that have strong effects (positive or negative) on your health?

Although Ellen has taken a backseat to blogging since becoming a mom, you can check out some of her great recipes on her blog With a Little Luck.

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Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!

9/23/2013

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Mandy and I met through friends when we started grad school at the University of Pittsburgh in 2004. Over a common interest in the social scene and finding new trendy restaurants, we formed a friendship that is now long distance. Mandy was even kind enough to let me live with her when I was temporarily "homeless" in 2010 - although it can't be proven, it may have been her 5k training (on which I joined her for a few runs) that inspired me to start running for more than just exercise.

MANDY’S HALF MARATHON STORY:
When Jillian asked me to “guest blog” on her fitness website I had my reservations. I’ve never seen myself as much of an athlete and the idea that I might offer valuable fitness advice is still outside my comfort zone. That said, when she told me people might relate better to someone that was “just like them” the idea made sense to me and so here I am sharing my adventures in half marathon training. Hopefully someone out there can connect with my story and glean some useful advice as a result!

BACKGROUND:
Before the summer of 2010 I could probably count the number of times I had run more than a mile on a single hand. I tended to avoid running mostly because I wasn’t good at it. I had heard experienced runners say things like “run at a pace where you can hold a conversation” and lucky for me I did not take this advice too seriously or I may have never gotten started.

My first running goal was to finish a 5k, something that seemed difficult but achievable. There are many people out there who could pick up and run a 5k – I trained for something like 3 or 4 months. My training program was self-constructed and followed the general guidelines of running 3 times per week and trying to increase mileage before a break. When race day came, I finished the race without stopping (my goal) and achieved a time well below what I would have thought possible (credit to training in the summer heat and horrible hills of my neighborhood). While I still had something of a love/hate relationship with running I realized that I loved races!

I ran the same 5k the next year and wanting to build on my momentum I also signed up for a 10k about a month and a half later. It was after two 10ks that I had a strange realization: that I may actually be able to complete a half marathon! What I would have never thought possible just a few years earlier now seemed the next difficult but achievable goal!

HALF MARATHON TRAINING:
THE PLAN
One piece of advice I’d offer to half marathon rookies is to select a training plan that is appropriate for you. Many people would have considered 3-4 months training overkill for a 5k but it was what I needed to feel adequately prepared. That is why after browsing through the Hal Higdons and Jeff Galloways of the world I decided to customize my own half marathon training plan. I included it below for reference but perhaps more importantly, here are a few of the things I thought about in putting it together:

• Overall Length: I decided that a relatively long training program (20 weeks) was right for me. Contributing factors 1) I was not planning on doing a ton of running before my training “officially” began, 2) the longest run I had ever done was not much more than a 10k, and 3) I wanted to increase mileage gradually as a preemptive approach toward avoiding injury.

• Number of Runs/Week: In my previous experience I’d had a lot of success running 3 times per week; however, looking at the experts' plans I decided this was probably not going to cut it. I stuck with 3 times per week for what I considered the “bonus” work (the first eight weeks since many plans started at twelve) and upped it to 4 times per week after that.

• Supplemental Exercise: I debated this one but ended up adding a cross-training exercise once per week (usually Zumba). It was all I could get myself to commit to as far as additional time (I’ve never been willing to sacrifice my social life or other hobbies in the interest of training), but I figured a little variety would be in the general direction of goodness.

• Max Distance: I’ve never been able to have confidence in my ability to run a certain distance until I’ve actually completed the goal so I added a 13.1 practice run 2 weeks before the event.

• Tapering: My research on tapering before a half was inconclusive – some plans included it and others did not. In the end I picked what I considered to be something of a happy medium.

I made my plan generic as far as what days I was working out and always ran for distance rather than time. When I got to the higher mileage I tried to take the day off after my long run, and in general I tried not to have four days of running back to back; however, allowing the maximum amount of flexibility was key for me in sticking with the plan.

Looking back, I think it’s probably a good sign that I wouldn’t change much about my approach. A more experienced runner could surely get away with less training and I’m not sure how crucial that extra Zumba workout really was but it wasn’t until my 12 mile run that I first had that feeling of “I think I’m going to make it”

THE TEAM
The other piece of advice I’d offer to half marathon rookies, or any runners for that matter, is to find a support system. I’ve been very lucky in that ever since that very first 5k I’ve had training support both at home (my husband) and from afar (my sister, her husband, my dad and various friends have all ran with me in various races). I’ve found this to be good not only for perseverance (you don’t want to be the first one to skip a workout) but also just for general enjoyment. In half marathon training my husband and I always did our long runs together and these actually became my favorite part of training.

I loved exploring new places around town and it was great to have someone to share in the excitement each time I passed a new distance goal. My dad was also training for the same half marathon a state away and so it became a fun source of conversation when I’d call him on the phone (“that 11 miler was KILLER!” or “have you tried gels?”). It also gave me a new inspiration for gift ideas (hydration belt, ipod holder, running mix, etc.).

Friends of FitYaf - Mandy goes from a non-runner to a 2x half marathon finisher!

Mandy's first 5k

Mandy's first half marathon (Pittsburgh)

Mandy's second half marathon (Cleveland)

IN CONCLUSION
In 2006 my friend Kathryn and I went on a road trip to support our friend Peter who was running in the Cincinnati marathon. I very clearly remember a conversation we had promising that if either of us ever ran a marathon the other would come to cheer them on no matter where the location. We made the agreement with ease thinking that this was such impossibility it would be the last time it was ever discussed. I bring this up only to emphasize that those of you who are not runners should not feel that a half marathon is an unachievable goal. I may never run a marathon and it took me three years to be ready for a half, but I did it and I sport a 13.1 magnet on my car with extreme pride! Start small, dream big and you’ll get there eventually!

Friends of FitYaf - Mandy's half marathon training plan

Have you ever run a 5k? A half-marathon? What training plan did you follow?

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Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!

9/16/2013

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I first met Alex, while taking a Bodypump class at Pottruck Health & Fitness Center at the University of Pennsylvania. Alex was not only super motivational while teaching, but you can tell he had a connection with everyone in the room. Months later, I subbed one of Alex's class, and while the classes seem to be scattered with people during the summer months, Alex's class was PACKED wall to wall! His participants clearly love his class and keep coming back for more. Like most instructors, Alex started out as a group fitness participant, so I asked him to share his story about making the transition from participant to instructor.

Friends of FitYaf - Alex goes from group fitness participant to ROCKSTAR instructor!

Alex with Jackie and me at the Bodypump85 Launch, circus theme

Alex and Matt

Sometimes it is the smallest moments in life that have the largest impacts. My fitness adventure began with one such moment… the small but powerful act of remembering a name.

I was standing outside the gymnasium at the Christian Street YMCA waiting to take my second Les Mills Bodypump class. The instructor named Matt (Matt and I are now close friends) came walking up and said “Hey Alex. Great to see you back.” It was the smallest thing, but Matt remembering my name from the first class I took made the biggest deal to me. I realized in that small moment that a group exercise class could be much more than strangers working out around each other.

In the weeks that followed, I got to know more and more fellow Pumpers. I began to make friendships with the people I sweated, grimaced, and smiled next to as we crushed our bodies for 55 minutes. I saw the connections that Matt built with the participants and became even more inspired by this example of what a fitness class could be. As my strength and fitness improved, I started to think for real about becoming an instructor myself. With tons of support from the entire YMCA fitness team, I signed up for the Bodypump initial training and officially took my first step to becoming a fitness professional.

Alex, Carrie & Matt at the Halloween launch of Bodypump 83

Fast forward a few years, I am now an advanced Bodypump instructor, a Bodyattack instructor, a Spinning instructor and a certified personal trainer. I have made amazing friends, built strong relationships with members at multiple clubs, and most importantly seen people of all types get stronger, live healthier and feel better. I am passionate about working hard to make each class I teach be more than just an hour of exercise. I strive to make every workout I lead as welcoming, inclusive and positive as I can for each member. All of this happened because an instructor named Matt made the effort to remember my name, and that small moment completely changed how I viewed group exercise.

If you would like to know how you could begin creating life changing experiences for people, check out the following tips:

Take lots of different group exercise classes to get a sense of what different instructors do and what classes you like and don’t like.
Build up your own personal fitness level, and get really comfortable with a class you’d like to teach. Make yourself really strong at Spinning before you decide to try and become an instructor for example.
Meet and talk with group exercise instructors! Learn their stories, ask for advice and don’t be shy!
Check out the program website for the class you would like to teach, and find information on the steps needed to become an instructor. There are different requirements for all of the programs out there. Pretty much all programs require money up front to sign up for a training and/or purchase training materials. Some programs (like anything Les Mills) require weekend training, months of team teaching, and then an assessment video. Others require day training and some kind of written/practical exam. Find out what each program requires.
When you feel ready…GO FOR IT! Have fun setting out on your fitness adventure!!!

Alex participating in the plank challenge during the 100 days till summer Challenge Group.

Are you a group exercise participant thinking about making the leap from participant to instructor? If you have any questions for Alex - feel free to email him!

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Friends of FitYaf - Meet Robin, Part I

9/9/2013

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I first met Robin when she worked for career services at Lehigh University. I was a sophomore who had just joined the Co-op program, and she helped us all with resumes, professionalism and interview skills. It's hard to believe that was over 10 years ago! Robin now has a new role at Lehigh, but we've managed to keep in touch and we've recently bonded over our love for running and good restaurants! Robin's story is a great one, and I'm lucky she was willing to share it all with you. This post is just an introduction, so stay tuned for more to come!

So, Jillian approached me about blogging on her site about weight loss and running. Well, I thought, I talk about this very topic weekly to a live audience, so why not write about it, too?

I’m not here to endorse any one way to adopt a healthier lifestyle, but merely write about what worked for me. What works for me may not be your choice, but I guarantee that we faced (and continued to face) the same challenges if you’re like me and struggle with weight. I am a lifetime member of Weight Watchers and currently lead a weekly Weight Watchers meeting. Like I said, I’m not here to endorse this program specifically, but since it pretty much saved my life, a lot of what I’ll be writing about centers around it.

A little about me… I have been overweight most of my life, save for 5 minutes when I was 14 (the first time I joined Weight Watchers and lost 25 lbs.).  I tried other methods (Slim Fast; the age old “On Monday I’ll Start My Diet” diet), but I was never committed to any change.  Then I was back again, at Weight Watchers, in 2004, when my oldest son was a year old. I only went to get weighed in. I thought, stupidly enough, that I would feel that was enough accountability and I didn’t follow the WW plan at the time. Yeah, that lasted long.

Finally, I HAD to commit. People commit to healthier lifestyles for so many reasons. For me, I was just done. Done feeling tired from laying down on the couch. Done not having the energy to play with my boys. Done putting off fun activities with my kids because I was incredibly self-conscious - no going to the pool (me + swimsuit = horror!), no planning fun vacations, no going to the amusement park because I didn’t fit into the seats on the roller coaster.  Done shopping in the “women’s” section. Done because all the great bracelets and necklaces I had didn’t fit my fat wrists and neck. Done because my weight was really was negatively impacting my marriage. Done not finding any clothes to wear in my closet because they were matronly, too small, or just blech. Done thinking about losing weight every single morning when I woke up and not doing anything about it (which is an extreme burden on the mind). Just. Done.

So, in September 2008, I joined Weight Watchers again…for the last time…I swear…the LAST TIME!  I had to swallow my pride (no calories or fat in that!) and step on the scale to get my starting weight - 264.6 lbs to be exact. I only weighed more pregnant! This close to 300  lbs. This close! I knew it wasn’t going to be pretty. It wasn’t.  After that awful first weigh in, I never looked back. I lost 105 lbs. over 3.5 years.  Yes, it took that long, and it was worth every minute.

As a result of my weight loss, my whole life has opened up.  My attitude has changed and my confidence naturally increased. I no longer have that mental burden of “I’ll start my diet today.” I don’t say no to anything because of my weight.  I “cost” less (hardly ever sick, life insurance premium down $50/month). I don’t have to keep buying new clothes because I get bigger (Although, now I buy new clothes because I’m smaller. Financially, it’s a wash, but personally, a heck of a lot more fun!). I run races with my husband and our relationship has improved, and our children have healthy lifestyle role models.

It was a day to day journey, not without its struggles, setbacks, and bad days (or weeks). But as a result, fitting the Weight Watchers plan in my life and exercising, I reached my goal and continue to maintain it (which is a challenge in and of itself... and a good topic for another day).

Robin would love to hear from you - contact her if you have any questions! What would you like to hear more about from Robin in future posts? What tool has given you the most success in reaching a weight loss or fitness goal?

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Friends of FitYaf - Lauren's review on Zumba Sentao

9/3/2013

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Lauren and I have been friends since the sixth grade, where we bonded over our common interests of musicals and boys (unfortunately for our friendship, sometimes the same one). We've watched each other grow up, and now I have the pleasure of seeing her become an amazing mother to two beautiful and wonderful children! Recently Lauren took a Zumba Sentao class at La Luna Dance Studio in Bensalem, PA. She had such great things to say about it, so I asked her to share it here - maybe YOU are a Zumba Sentao fanatic and you don't even know it?

Friends of FitYaf - Lauren's review on Zumba Sentao

Lauren was already pregnant with her baby girl here, but I didn't know yet!

Three months ago I gave birth to a beautiful baby girl, and even though I lost most of my pregnancy weight, I still have the dreaded “10 lbs” to lose. I will be honest and say I don't go to the gym enough, but I get bored with just using the treadmill or elliptical. So when Groupon had an offer for 10 fitness classes at a local dance studio, I bought it. Why not try Zumba? I had never taken a Zumba class before, but it sounded like fun, and I like to dance, so I thought I'd give it a go.

Fast forward to last Thursday. I called the dance studio beforehand to find out what I needed to bring. “A lot of water and towel. You will sweat!” (she didn't lie!). I was also told that the particular class I wanted to come to was Zumba Sentao or, as it was described to me, Zumba with chairs. I was intrigued.

Walking into the class I was nervous, but the instructor obviously noticed she had a few newcomers and explained Zumba Sentao. It incorporates some Zumba dance moves and with traditional fitness moves, like squats, lunges, crunches, planks, and chair-dips. She said for a first time Zumba student (that's me!) it was a good introduction to Zumba.

Okay, here we go! The music pumped loudly as she got everyone on their feet, standing in front of a chair. We started with basic dance moves, that even I, with no formal dance training, could follow. Then we moved into chair-dips. My triceps were feeling the burn! A little more dancing and then working on our core. Then some more dancing that incorporated squats and lunges. And let's not forget about the chair planks! The hour moved quickly, proving to me that even know I was working hard, I was having fun too. The overall atmosphere was relaxed and I could tell that all the women were enjoying themselves, even though they were complaining about the twenty pushups the instructor made us do at the end of clas.

All in all, I really enjoyed the class and will be going back again. I agree with the instructor that it was a good introduction to Zumba. None of the dance moves were complicated, so even the most novice dancer could follow right along. I recommend Zumba Sentao to anyone who hates “working out”. It never felt like a typical workout and the combination of cardio and strength training kept it interesting. I feel like I accomplished a lot within the hour!