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Can You Go the Distance?
Wikipedia explains the Second Wind as “a phenomenon in distance running, such as marathons or road running (as well as other sports), whereby an athlete who is too out of breath and tired to continue suddenly finds the strength to press on at top performance with less exertion. The feeling may be similar to that of a “runner’s high“, the most obvious difference being that the runner’s high occurs after the race is over. Some scientists believe the second wind to be a result of the body finding the proper balance of oxygen to counteract the buildup of lactic acid in the muscles. Others claim second winds are due to endorphin production, while still others believe it to be purely psychological.”
It really doesn’t matter where our second wind comes from, what matters is knowing it will come. Whether we are talking about fitness or life, sadly, many people never get to experience the second wind because they give up too soon. No one ever said weight loss would be easy. No one says that life is easy, so why are we so surprised when things get tough? If we plan to run a marathon, we know it’s going to be a long grueling haul. Weight loss is a marathon of sorts. So is marriage, our career, raising kids, and maintaining friendships. They all require a certain intense level of commitment – a commitment to the finish.
If you plan to do a race, you plan to finish. It doesn’t matter how fast or slow you go, the goal is to cross the finish line. Sadly, many people give up on their goals, hopes and dreams as soon as things get tough. I want to encourage you today, you WILL get a second wind – but you don’t get a second wind before the pain sets in. You don’t get a second wind before you run out of breath, or before your body shuts down. No! You get a second wind AFTER you begin to feel defeated. AFTER you’ve been on a plateau for too long. AFTER you’ve cried and started to doubt if you could “do this”. AFTER your mind starts turning on you. The second wind DOES come, but it doesn’t come when things are going smooth. It comes right when you need it the most …in the very last possible hour.
Test Yourself. Don’t miss your second wind because you choose not run long enough in your first one. Train hard. The more you reach the point of needing a second wind, the less doubt you will have that the second wind will come because you’ve experienced it before. However, if you quit every time something gets hard, you won’t have the past experiences to encourage you in your next race.
Never Give Up.
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize. 1 Corinthians 9:24-27
Are You On the Right Track?
In fitness, you don’t just want to stay on track, you want to keep moving ahead! Sadly, there are a lot of people that get on track, make a little progress, and then just stop, for no apparent reason, before they ever reach their goal.
That’s like showing up for a race, running half of it and then just sitting down on the side of the road. Who does that? Well, pretty much everyone at some point in time on their fitness journey. No one in their right mind would do that in a marathon, unless they were injured. But, when it comes to working out, dieting, etc., people do it all the time.
The difference in those last 10-20lbs of fat is just where the person stops on the course. Many times a person thinks “I did great, I lost XWZ pounds and I feel so much better” and they basically go sit down at the 20 mile mark. BUT, if they just kept on going, and wasn’t just satisfied was feeling “better”, they could do amazing and become their BEST. Better is always good, but why stop short from experiencing your best?
Have you become comfortable where you are right now with your routine, weight or diet? Or are you ready to see this thing all the way through and finish this things like a champ?! The same work that you did to get where you are now will keep working to get you where you want to be – as long as you don’t slow down or quit. So, get back on track and get back to moving forward! #livewithfire
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Even the Slowest & Weakest Can Still Finish: 4 Steps to Success
I think we’d be in a much better place if we didn’t focus on where we were but, instead, focused on where were are going. We tend to obsess over what we are NOT, and forget who we ARE, and who we are BECOMING.
I’m not a fast runner, but I run. I am not super strong, but I lift. I am getting faster, and I am getting stronger. Unfortunately, most of us are very impatient. We want to get the the “finish lines” of life in one big step, but that is unrealistic. We rarely get anywhere in life in one step. Everything great takes time. But, what separates the success stories from the failures is not really how strong or fast someone is, but whether they persevere.
Although I am not suggesting you become complacent and not care about your overall performance, what I am suggesting is that you don’t focus so much on your performance that you forget your accomplishments. Each run you complete, each day you show up to the gym, every calorie you count, and every ounce you lose is an accomplishment.
Whatever you are working toward, You Can Finish This!
Think of where you were once, at your worst. Now think of where you are now. Lastly, think about where you are headed if you continue to press on toward your goals. THAT’s who you are – who you are, is who you are becoming.
Your Finish Line
Here are 4 steps to reaching your finish line.
1. Choose Your Race: Someone who has never run before rarely signs up for a marathon. Most people don’t just “show up” without a little planning. With fitness, “choosing your race” means choosing your goal. This can also mean choosing a gym, a class, a diet or trainer. Before you even take your first step, you have to make some important choices first.
2. Map Your Route: Before a runner starts, they have to know where to go – and so do you. Make sure you know the route to your finish line very well so you can stay on course. Choose some friends to “run with”. Having a workout partner, trainer or a group of people at work working on the same goals can help you from straying or losing focus.
3. Check Points: Create a few small goals and a few moderate goals to help encourage you, as well as make sure you stay on track. Check points can be small weight loss goals, performance based goals, or health improvements like improved resting heart rate or cholesterol levels.
4. Finish Line: Make sure you have main goal, or set of goals, and post them where you can see them every day. Can you imagine running a race with no visible finish line? Make sure your “black and white checkered flag” can be easily seen every moment along your journey. Out of site, means out of mind.
Is Your Walking is Working?
There’s a big difference between exercise and activity. While walking to increase activity is healthy, it is not as beneficial to your health as exercise.
Activity simply refers to movement, like cleaning the house, walking the dog or throwing the Frisbee. Exercise is purposeful and planned activity designed to obtain health benefits. Exercise includes power-walking, running, aerobics and weight training.
Though you may run while playing Frisbee, or lift heavy objects while working in the yard, the difference between the two activities is the level of intensity. A short burst of running to catch a Frisbee is light effort compared to running at the same pace for three miles straight.
Unfortunately, many people spend a lot of time walking, and very little time exercising. If you want to make sure your walks are exercise, here are 5 Tips to make your workouts more powerful from my latest article, “Do Your Power Walks Lack Power“ at Answers.com
Bonnie Pfiester is the Exercise Expert for Answers.com
CLICK HERE for the whole article
The Long Mile Cardio and Conditioning Workout
Bored of running? Well here’s a workout that incorporates running and full-body conditioning all in one killer fat-burning calorie-scorching workout!
1/4 Mile Sprint
10 Tuck Jumps
10 Thrusters
10 Box Jumps
10 Push Ups
10 Wall Ups
4 ROUNDS FOR TIME
If you try this workout – post your time below! I’d LOVE to see how you do! …and you can come back and do it again and see if you can beat your old time!
Here’s the matching graphic if you want to share what you did! 
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Compete to Train or Train to Compete?
Train to Compete
Everyone knows someone who is training, or has trained, for something – whether it’s a 5K, half marathon, tri, bikini competition, bodybuilding show, crossfit games, power lifting meet or tournament – competing gives you purpose to train like you’ve never trained before.
I believe people who run marathons or do bodybuilding shows are often misunderstood. Some people may think they are just super competitive. Others may just think they are super vain. Ironically, most people who compete are just super normal. They are lazy, they struggle with their training and diet UNLESS they have something to train for. Often times, they HAVE to compete so they HAVE to train.
Another words, most people who compete don’t compete to win, they compete to train like a winner. It’s not about taking home a trophy or having the fastest time in their age group. Winning is showing up and doing their best. They compete because it pushes them further than they’d push themselves on their own. Setting a date to run a marathon without completely dying, or get in a teeny-weeny bikini in front of hundreds of people without shaming themselves motivates them to keep showing up – whether they feel like it or not. It’s added accountability.
Compete to Train
We just had a team of 11 compete this weekend in the Treasure Coast Classic bodybuilding, figure, physique and bikini show. Not one of our competitors competed because they think they will go pro or be the next Ronnie Coleman or Monica Brandt. They all competed to see how hard they could push their bodies, to give them a reason to train hard, and a reason to stick with it. They competed to force themselves out of their comfort zone and train and diet like they’ve never trained and dieted before.
You see, some people think that competitors are the most motivated people in the industry. I’d have to disagree. Sure, while there are people like Steve who are insanely motivated and disciplined (when they are actually training and dieting for a show). However, they are often times the people who lack the most discipline when they aren’t in training.
Competing keeps you in check. It holds up the STOP sign when you really want to go back for seconds …and thirds. It pushes you to go to the gym, when you really just want to skip. It keeps you sticking with your program beyond when you typically would quit or slack. It gives you purpose.
All competitors are not alike. Of course there are people who just love to train, but most people do it because they need to accountability and support. Some LOVE the stage, and some train to place first – but, for most, they love the results.
Compete for Results
Karrie is a great example of someone who chose to compete to take her training up a notch. She had already lost a good bit of weight, but she was ready to train harder, diet harder and get even better results. Competing was exactly what she needed to blow her goals out of the water. So proud of you Karrie!!
Here is a group pic of our competitors, which competed in various divisions and were all ages – from their twenties to their sixties. Click Here to learn more about Team Max.
Today’s mantra:
Do You Need More Hydration?
Oral I.V. Product Review & Hydration Tips
If you live in Florida, like me, you know how insanely hot and humid it’s been lately – and running in the heat is tough on the body. (This is a pic of me & my BFF at the top of one of the bridges we run on our big group run from our gym, everyone in our town calls “The Loop”.) After our 6-mile run last Saturday, I literally looked like I jumped in a pool with my clothes on when I was done. I could tell I needed some serious hydration – QUICK!
What?
Luckily, I was given some ORAL I.V. to try out. What’s ORAL I.V. ? (What’s what I said!) Well, it’s a liquid hydration aid. After I drilled the company with questions so I could understand their product better, basically what I learned was it was a solution of electrolytes, minerals and purified water that is absorbed more rapidly than typical hydration drinks. That’s why they call it “I.V.” because of it’s rapid delivery system.
It is tasteless (just tastes like water) and is used WITH water or other hydration beverages to help you get the most goody out of it. ORAL I.V. assists an individual’s existing hydration strategy and helping sustain peak performance. It doesn’t replace hydration, it supports it and improves it. (This is a pic of me pouring a vile into my water after my run)
How?
So, when do you take it? You take one vial of ORAL I.V. with water for every 4 to 6 hours of strenuous activity. So, it’s great for before, during and/or after an intense workout or race like my buddy Jeff did (pictured here). He really felt it help him rock his Tri sprint in this summer heat – coming in 3rd in his age group and 12th overall!
Charles Hobbs, triathlete, also agreed it has helped him. He tried it for 3 months and said “it has increased my performance and reduced fatigue that normally sets in from hot weather training and racing.”
Why?
Hydration is one of those mysterious things you can’t really say you “feel”, but what I notice is what I DON’T feel when I take it. For instance, on the day I took it after my run (This was our happy faces that the run was over), we also went to the beach for the day – so I was basically sweating all day. Normally, I would have been exhausted, sluggish, dizzy or even had a headache on a day like that. Instead, I had tons of energy, felt great and played hard all day long.
Who?
Who takes it? Well, it was first made available to those who could truly put it to the test – members of the U.S. military and law enforcement communities, but now is used by many different people including MMA fighters (like Phil Baroni), professional football players (like Loni Paxton), Navy Seals, professional singers (like Wilson Phillips), swimmers, motorcross athletes, triathletes, marathon runners, CrossFit athletes, and ordinary people like me!
Here are what some CrossFit athletes say about their experience taking ORAL I.V.
7 Summer Hydration Tips
- Drink plenty of water BEFORE, during and after exercise.
- Check the color of your urine. It should be clear to pale yellow, not dark yellow or have a strong odor.
- Drink beverages with electrolytes in them when working in extreme heat.
- Avoid alcohol the day before a hard training session or doing hard labor (especially if you are going to be outside in the heat.
- Consume plenty of fruits and vegetables to help hydration (fruits, like watermelon, are very high in water).
- Weigh yourself before and after exercise to monitor water loss.
- Drink at least 3 cups (24 ounces) of fluid per pound of water lost.
Learn more interesting health tidbits from LiveScience.com.
What Counts as Water? I also found these great tips from WebMD on what food and drink sources actually really hydrate you.
Visit ORAL I.V. to learn more about their hydration aid!
No More Boring Treadmill Workouts!
Move your clothes! Dust off the controls! It’s time to actually USE your treadmill – and use it like you’ve never used it before!
It seems like it was yesterday that I did this insane workout in our living room, as a guinea pig for Steve’s upcoming treadmill workout video called BCx Treadz. Let me tell you what! My legs were on FIRE, my heart was about to POP OUT of my chest and I SWEAT enough to fill a bucket! This workout was no joke. Go ahead, watch me DIE and BEG for mercy!! lol
After doing that workout, I realize how lame my boring cardio had been – and I realized how EXCITED people would be to REVIVE their dusty old treadmill that acts more like a coat rack than a piece of fitness equipment.
BCx Treadz workout series was released for online downloads today! The video series includes 4 different 20-minute workouts: Cardio, Conditioning, Upper Body & Lower Body. Each video comes in standard definition, or high definition, as well as is offered with or without music in case you want to listen to Steve’s prompts while listening to YOUR tunes instead of ours! Also, you can download 3 copies so you can have a copy on each of your devices – from your computer to your tablet or smartphone.
Steve Explains the Workout
Think You’ll Fall Off?
Don’t worry! The treadmill is only going .5-1.5 mph during the untraditional exercises – and you can even do some of the moves off the treadmill altogether if you want! Believe me, I’m one of the MOST UNCOORDINATED people I know! If I can do it, ANYONE can! Seriously! And we tested it out on our own clients, all ranging in different shapes, sizes and ages. The results: They all got the greatest workout they’d ever experienced on a treadmill!
CLICK HERE to download your copy of BCx Treadz Workouts! Workouts start at only $9.99 each and can be used with your regular treadmill training or on their own. Get all 4 workouts or just pick out what you need to most!
Use #BCxTreadz hashtag if your treadmill workout on social media! I’ll be sharing YOUR pics and progress over the next few weeks!
SHARE this blog if you think it will help some of your friends who have a lonely treadmill at home needing use.
6 Pain Prevention Tips to Keep You Running
Earlier this year I developed tendonitis in my left ankle. It was so bad, I not only had to stop running, I couldn’t even walk. I went to Total Health Vero Beach for therapy, and slowly but surely it started improving. Well, after something like that gets you down, needless to say, you are a little scared to jump back in your running shoes.
with both feet.
In the last month I have a done a few short “test runs”. So far, so good, although I still had a little twinge in the ankle following the runs so I continue to be cautious – knowing that I could irritate it if I wasn’t careful and be right back where I started.
So you can understand how hard it was to hear that a bunch of peeps from our gym were going to run, what we Veroites call, “the loop” – a 5.6 mile run that goes over both our two bridges (our only real hills in our town) over the waterway to the beach. It’s a great run! It’s scenic, it’s fun, and I didn’t want to miss it! So, I decided I’d just do what I could, and if my ankle started acting up, I’d just turn around, slow down or walk if I needed to.
To my surprise, I had literally no pain. I was running in my Reebok DMX Sky running shoes which have a ton of cushion and support. I honestly think that helped a lot. I typically wear a minimalist “barely there” shoe that’s pretty flat but, since my injury, I’ve felt I needed more of a lift in my heel, as well as more cushion for a softer impact. So far, I’ve only tested my runs in this shoe and I’ve experienced no pain while running. (below i’ll talk about post-run injury prevention)
As we reached our halfway mark, overlooking the pretty water, enjoying the view, I was not just on top of the bridge, but I was on top of the world! I had no pain, I felt great and, I was ready for the next half of the run.
(This was the view at the top of the bridge. The water was like glass – just pure beauty!)
So off we went! I was SO excited! I ran the whole 5.6 mile loop without stopping (except to take these pictures! ha!) WOOOO HOOOO!
As finished up our last few steps and approached our cars, I looked at my running app to check my pace, distance and all that jazz, only to find my app quit tracking my run at 2.9 miles! Ughhhhh!! DARN IT!! Since my running app and Jawbone UP app syncs with my LoseIt app, I get super bummed when I miss out on a posting calorie burned or increased activity of any type. It almost gives you that feeling as if you didn’t do it unless you can see it, sync it and share it. lol
It reminds me of this silly facebook cartoon I’ve seen floating around facebook. I know I’m not the only runner in the world that has these silly technical error moments. However, I’m so thankful for all the fitness toys, and social media, made available today because it holds us accountable, gives us clear goals and makes fitness more fun.
For those of you runners who have had this happen to you, I made this graphic for you! ha
Post Workout Injury Prevention Tips
Sometimes we feel great DURING our workout, but pay for it LATER. Here are a few tips to prevent pain and problems that can slow a runner down.
6 Tips to Fight Injury
1. Prevent inflammation. Take anti-inflammatories to prevent inflammation. Once inflammation sets in, it’s much harder to manage. Don’t wait until you have noticeable pain and swelling.
2. Manage swelling. If you feel you are the least bit swollen, ice the area religiously. If you can control the swelling, you can control the pain. The problem is, people HATE to ice. No one likes to be cold – and ice can be downright painful. I use these Hot Socks to keep me cozy. They really helped me endure the ice and make it a lot more comfortable.
3. Stretch. Now that it’s 2 days after my run, I can begin to feel my ankle tightening up due to tight calves and achilles. If I want to prevent issues, I need to keep those muscles and loosey-goosey. This is going to be key for me if I want to run on a regular basis again. Most injuries are due to tight or weak muscles. I am SUPER tight, so this is something I really have to work on. Here is a good video on how stretching can prevent (or help heel) common foot issues. These are the stretches I do that also help my ankle.
4. Listen to your body. Allow your body to recover before you beat it up again. Don’t rush things. It will be tempting to want to jump right back to your old routine, but going slow at first can prevent you from having to stop completely.
5. Don’t stop rehab. Most people quit rehabbing their injury when they quit hurting. The same way we shouldn’t wait until we have a bad injury to stretch or ice, we should continue the steps that helped us to heal as preventive measures too.
6. Consider your footwear. If you started having problems suddenly, think of what changed. Was it new shoes? Is it old shoes, and time for new shoes? For me, I believe it was going from a shoe with a greater drop to a flatter shoe (which I loved, but I don’t think they loved me). Most running shoes raise the heel 22-24mm off the ground while lifting the front of the shoe only 10-15mm off the ground. They call this ratio the “drop”. This tiny difference was enough to add more stretch in my Achilles, calves and surrounding ankle muscles/tendons with each repetitive step. This doesn’t mean I can’t go back to them, but not until I stretch more and get that area more flexible. Personally, I believe this also has a lot to do with wearing heels all these years – and then going to running practically flat-footed. So, this reinforces my need to stretch.
NOTE: Often times I say that running injuries can be due to shoe choice – but I don’t just mean poor shoes, I mean not the right shoes for YOU. Just because I love a shoe, doesn’t mean you will too. Reebok recommends rotating between 2-3 pair of shoes to avoid damage due to repetitive action.
CLICK HERE to Learn More About Choosing the Right Show for You
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The Ultimate Off-Road Running Shoe
NOTE: This is a product review. Although I am a Reebok Ambassador, I am not obligated to say great things about the product if I don’t like it. It just so happens I love about 99.9% of their stuff. I choose to work with brands I believe in. Reebok is one of them.
It was nearly 5 months ago Steve got his first pair of Reebok ATVs. I was SO jealous! They were rediculously cool! Promoted big by A-Team (Mr. T) star and MMA fighter, Rampage Jackson, the news of this off-road shoe quickly became hot news.
Well, FINALLY, I got to join the dirty fun! I have to admit, Steve was pretty skeptical at first when he got his. But, after injuring his knee last year, he said the ATVs were the only shoe he’d wear outdoors because of the insane stability. They just made him feel safer. Well, that went in one ear and out the other…until I hurt my ankle shortly after. Then I wanted a pair!
Now ATVs are out for women and I am proud to say I was one of the first to give them a try – and I love them. Not only do they have a cool looking design to them, they have all kinds of perks. Check it out!
1.) No more pebbles. If you are tired of picking rocks out of your shoes, this shoe is the answer. The sole design is a lot more open, and the rounded edges and overall design doesn’t allow for stuff to get wedged between cracks. This makes them easy to clean – and less likely to bring your dirty run inside your clean house.
2.) No more slipping. They have a super-gripping sole that can give you traction on all kinds of surfaces – dry or wet.
3.) No more twisted ankles. The lugs (the round knobby things on the bottom) are like kickstands in every direction surrounding the center of the shoe. It’s nearly impossible to turn your ankle because of this support.They kinda remind me of a space craft or a tripod.
It’s that wide stance (like an ATV) that gives the shoe such amazing stability.
4.) No more slow runs. The 19 lugs dig into ground to give you better power and secure footing in sand, mud, snow and grass.
5.) No more boring runs. With the Reebok ATV, you are no longer confined to the sidewalk. You can run anywhere safely. Not only can you take more scenic trails, but they are great for nice leisure hikes too!
The hardest part of owning this shoe is getting it dirty! They are SO pretty – I have to admit, it hurt a little “breaking her in” BUT that’s why I bought Reebok shoe cleaner – and it worked like a charm! I took these puppies home, gave them a good scrub with the shoe cleaner (which has a built-in brush) and they came out as good as new. HOWEVER, if you plan on abusing these bad boys, choose your color accordingly!)
PS ladies, I have bought several pair of men shoes when I couldn’t find a color I liked and I couldn’t tell that they fit me any differently. So, it’s worth a try if you want one of the guy’s black pair so you can reeeeeally get them muddy!!
Here’s a great video explaining the technology of the shoe.
Here’s a cool video of the shoe being put to the test.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
