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Leave the magazine in the rack - It might seem like a convenient way to keep yourself entertained during a workout, but if you can read captions in a magazine, chances are you're not pushing yourself hard enough. If you're really into reading material to make the time pass, try downloading a podcast or listening to an audio book.

Yesterday was a great day!

Being a coach and fitness professional is a big responsibility. One that comes with the ability to lift someone up and make them believe in themselves, to help someone set their goals and reach them. People look to their coaches to take them to the next level – to walk (or run) beside them, show them the way and support them while doing it. In many cases folks may or may not envision how to get to their goals so they rely on the coach and trust in their judgment and knowledge to lead the way.

For the last ten weeks I have co-coached a running group. This is not just any running group, it is the Couch to 5K running group. This group is made up of health seekers as well as people who may be active however not in the sport of running. The goal is to, over the course of ten weeks, gradually train your body to complete a 5K. Yesterday was our big event and my group was there geared up, and ready to go!

Over the past ten weeks we have seen a transformation in people who were once strangers to now becoming friends, from being hesitant to now being driven, from unsure to persevering! This group came together yesterday to accomplish their goal and boy did they! For me, as a coach it was like watching magic happen. I watched our group cheer each other on, stay connected through the event, get each other through the tough spots on the course, make each other feel that they are part of something and not alone, and eventually support one another with cheers and enthusiasm as each one of them crossed the finish line.

It was a proud moment for me yesterday to witness and be a part of this. I am blessed and fortunate to have the opportunity to connect, support and help people changes their lives.

Congratulations to all the participants for your commitment to your health, for putting in the work over the last ten weeks, and for reaching your goal of crossing the finish line. Great job to all the coaches who do what they do every day just because they love being able to have a positive impact on helping someone change their lifestyle and reach their health and wellness goals.

Together we all do more.

Living in New York has many advantages and in my opinion one of them is all the hiking destinations available from the Catskills to the Adirondacks and everything in between.

For many years when my kids were little on their first full day back to school my husband and I would take that day to spend together hiking in the Adirondacks. Not only did that give us a great workout but for us it was well spent quality time together.

Hiking isn’t typically a dangerous sport. For many it is a great way to be in the outdoors, spend quality family time, get exercise, and experience all the glory nature has to offer.

When navigating the trail at some point you may be far from civilization or help if needed. Simple precautions taken can go a long way in ensuring your safety.

Don’t  travel alone – If you travel through heavily forested areas or winding trails it can be easy to get off course andget lost. Traveling with a buddy can have great benefits.

§If assistance is needed there is someone to help with first-aid

§People in pairs are less likely to panic when lost

§In the event of an emergency your buddy can travel back off the trail to get medical assistance

Know the area in which you are hiking –Stay on well marked trails until or unless you are experienced enough to go off route. Traveling with a compass or GPS is also an essential tool when hiking along distance.

Take basic provisions – Water or other fluid like sports drinks are essential. Dehydration can be quite serious, drinking water often can help prevent a potentially serious situation.

Take with you must have items – Travel with some basic equipment such as a flashlight, matches, basic first aid kit, and a sweatshirt or jacket. Don’t forget to have snacks and plenty of water available as well.

Exercise common sense – Notify someone where you are going, be aware of the weather conditions, don’t be over aggressive with your activity level or distance. Vertical distance can often be more difficult than what you are used to or what you expect.

If you only had 30 minutes to workout, what exercise would you choose? 

Muscles have memory – to get the best results when exercising, vary your routine incorporating both cardio and weight training.

Who doesn’t like a little taste of chocolate every now and then? Well today is National Chocolate Day, so go ahead have a taste but remember to eat it in moderation.

Choose dark over milk chocolate. Some research suggest that dark chocolate is actually good for your heart! A little bit now and then can keep your cardiovascular system running well. Studies also suggest dark chocolate can lower blood pressure and reduce LDL (bad) cholesterol by up to 10%. Dark chocolate has antioxidants and may suppress cravings for sweetness. It also said to increase endurance, improve skin quality, and can even sharpen problem-solving skills!

Although there are some health benefits to eating dark chocolate remember it is still a high calorie and high fat food so indulge sparingly.

Looking for a chocolate treat with little impact on your healthy diet? Try  dark chocolate dipped strawberries. Each dark chocolate-dipped strawberry contains only 38 calories.

Why is it that we sometimes do things we shouldn’t just to say we did it?

Yesterday I had one of those experiences. It was the 4^th of July and I was having a houseful for a BBQ at 2pm. Michaela, my daughter & running partner, and I were planning to run 6 miles early in the morning and then come home and prepare for our guests. I got up at 6:30am and started tidying the house waiting for her to awaken. Hours passed and before I knew it was noon. The temperature outside was scorching! Knowing my company would stay well into the evening, even though it was 93 degrees with 53% humidity, we decided to go for our run at 12:30pm.

As I have mentioned in previous blogs I am struggling with finding the time needed to train for my upcoming marathon. I shuffle distance runs around so that I can meet my mileage weekly. Lately I have been running in the evening which means a lot of horsefly and mosquito bites. Because Michaela and I want to run together I am also working on someone else’s schedule which has created a challenge.

So off we go yesterday with our hydration packs on to run our 6 miles. About 1.5 miles into the run I began feeling really sluggish. I finished one of my 10oz water bottles by the time I got to my 3^rd mile. The place we ran was fully exposed to the sun without any shade coverage. I could feel the heat building in my face, sweat dripping off of me, my hands were swollen and my rings felt tight. My energy was quickly leaving me! My daughter, who is 24 years younger , was hot but not struggling as much. I stopped twice (something I rarely, if ever do) to catch my breath, drink some water, refocus and psych myself up to continue my run. Not wanting to ruin Michaela’s run I encouraged her to go on and not wait for me.

The minute I arrived home I took my sneakers off and jumped into the lake. My face was beet red for the next two hours. I had a headache for the remainder of the day and generally didn’t feel well. Dehydrated? Mild heat exhaustion? Yes and yes!!!

I finished the 6 mile run, and checked the distance off on my training log! Why was staying on plan more important than staying safe in oppressive heat? I know better and should have been more sensible! I learned a valuable lesson yesterday, today I am recovering and will not run again until tomorrow. If I do not take care of my body, my body will not perform the way I need it to.

Remember to take precautions when exercising in the heat. I state this for my benefit as much as for my readers. Please be safe and exercise with moderation.

What are some tips for a healthier Fourth of July?

Backyard barbeques and impressive firework displays define America’s favorite summertime celebration. Now withour ever-growing waistline and an ongoing push to try to get us all to eat alittle bit better, it seems fitting to offer a few tips for a healthier Fourth. Here are five ways to spice up your barbeque without sacrificing taste or goodtimes.

1.    Put a little color in it. The new My Platefood guidelines recommend that the American plate be at least half filled with fruits and vegetables. This is fun and easy to do with a summer time barbeque when some of the best fruits and vegetables are in season. Light up your grill with a vegetable skewer to include a colorful array of veggies like peppers (red, green, orange, and yellow), zucchini, eggplant, cherry tomatoes, and onions. Meanwhile grill some corn on the cob and offer up some fresh cut watermelon and your guests are pretty close to their goal fruit and vegetable consumption for the day.

2.    Serve up something lean. Lean meat and meat-free entrée options can taste just as good as the full-fat version without a ton of calories and artery-clogging saturated fats. Opt for 90%+ lean meat for your burgers and substitute chicken sausage for Italian sausage. Offer veggie burgers as an option and your guests can’t go wrong.

3.    Grill healthy. While grilled foods are among the healthiest types of foods to eat, the benefits can be outweighed with the harmful polycyclic aromatic hydrocarbons (PAHs) that form when fat from meat drips on a hot coal and heterocyclic amines (HCAs) that form when meat undergo high-temperature cooking. These compounds may potentially contribute to the development of cancer. The good news is that grilled fruits and veggies don’t seem to form these compounds. And, if you cook lean meats, you’ve got a lot less fat dripping on the coal and decreased formation of these harmful compounds.  You can further reduce exposure to PAHs and HCAs by marinating meats in lemon juice, vinegar, and spices prior togrilling.

4.    Keep presentation and positioning in mind. Beautifully arrange the healthy stuff like the veggie trays and summer fruit bowl and place nearby the hungry crowd to encourage consumption. Place the well-intentioned but perhaps not so healthy or appealing dishes in a less visible or less frequented location of your home or party venue.

5.    Get moving. Include games and physical activities like pick-up basketball, volleyball, or swimming depending on the space and equipment available to keep guests having fun, as well as to keep them occupiedwith something active rather than continuously grazing. Plus, they can burnsome serious calories in the process, depending on the activity and its intensity.

Ultimately, the Fourth of July is a much-anticipated celebration that can easily fit with your plans for a healthy and active summer.

American Council on Exercise 6.29.11

76 days to go!

Readers, I need your help!!!

I am signed up for TWO marathons this fall, the first is in 76 days which is the Air Force Marathon in Dayton, Ohio. The next is the Mohawk Hudson River Marathon three weeks later, October 7, 2012.

Currently I am running approximately 25-30 miles per week. I am starting to feel knee and back pain the day after my long runs. I know I need new sneakers but have been holding off because I am trying to get further into my training so that I don’t need to buy two new pair before race day.

Last marathon I made a huge rookie mistake! I purchased a pair of Brooks for the marathon but bought them too soon and as I was further into my training plan I felt the support was starting to break down. They still felt great on my feet but I was experiencing hip, knee and back pain at the time. Three weeks before the big day I bought ANOTHER pair of sneakers and would alternate them with the Brooks on my weekly training. On race day I was still unsure of what sneakers to wear. Here’s where the BIG mistake happened…I wore my new sneakers for miles 1-18 then changed shoes into my Brooks from mile 19-26.2! By the time I hit mile 19 I knew I had made a terrible mistake. The minute I crossed the  finish line I took my shoes off. I already had several painful blisters on my feet and over the course of the next couple months lost six toenails.

Fast forward to today and I am struggling with WHEN to buy my sneakers so that I can avoid the pain I am experiencing now, have enough time to break them in for marathon day, avoid having to buy two new pair of sneakers, and needing something that is going to last me through my October marathon as well. WHEWWWWWWW, that is a lot to think about.

All the research I do states that running shoes should be changed out every 300-500 miles. At 25-30 total weekly miles, that puts me right on track for them to last me 6 weeks, maximum. So what happens when the weekly miles start to increase?

Readers, this is where I need your help. If you’ve experienced this before, or know someone that has, please share your thoughts.