Fit Tip: Nike Women's Marathon & 1/2 Marathon

Ok folks. I wanted to let you all know my thoughts of the 2010 Nike Women's 1/2 and full marathon, that I participated in Sunday! Having just completed the Lake Tahoe Full Marathon 2 weeks ago, with almost a personal best time, I felt like I would be adequately prepared for the hills of San Francisco. Well... they were tough. I did have a PR for my 1/2 marathon time, but those hills were brutal! Overall, it was a great race, and I thoroughly enjoyed running it. I would recommend this race to others (both men and women can run the Nike Women's Marathon, so women, get your husbands or partners to run this race, you know they'll have to give you the Tiffany's finisher necklace anyways! Or run it together, so you can have 2 necklaces!)

Here are some pro's of the Nike Women's 1/2 Marathon:
-took me only 4 minutes to get to the start line, amongst the 20,000 runners
-got to see a lot of SF on 1 run
-It's not just for women! Men are welcome too!
-well, the Tiffany's finisher necklace
-well organized finish line area, with plenty of volunteers
-nice finisher shirts
-GREAT crowd support!
-Great volunteers
-Plenty of port-o-potties along the route
-weather was cool and great for running. A few sprinkles along the way. (tank top and shorts was sufficient, though I was fine in capri pants and a long sleeve coolmax shirt and running hat).

Here are some con's of the Nike Women's race:
-water stops: whose idea was it to use plastic cups in a running race? The point of paper cups is so that you can squeeze the cup and make a funnel, so that you don't splash yourself with water as you run! You can't squeeze plastic. Plus, people trip on them and they crunch. Tripping hazard.
-race expo had a line wrapped around Union Square to get in. (we refused to wait in line, so went to dinner instead, then went to the expo closer to closing when the line was shorter).
-race expo was crowded and very corporate. Not like a typical race expo where you can find neat running memorabilia or merchandise to purchase. It was all about nike's shoes and corporate clothing, from what I saw
-First 3 miles were very crowded. Lots of weaving in and out of people.
-First few water stops were so crowded and only on 1 side of the road, so you could completely miss it if you're on the left side, unless you want to risk your life by cutting across the running traffic those first few miles

Tips for future runners of this race:
-Train for hills! Take one of my hill running workshops! (www.liveforitall.com)
-Be aware of crowded first few miles
-BRING YOUR OWN WATER/FLUID SO YOU CAN AVOID THE WATER STATIONS
-Have a friend or spectator pick you up at the finish so you can avoid taking the shuttle busses! (as goes for any race, if you can!)

Fit Tip: Having a Bad Day? Put a Clock on it!

Everyone has bad days. The key is to put a clock on it. Allow yourself some time to sort through it all then hit the reset button and keep it moving. Whenever you are having a bad day, what is the best thing you can do to help cheer yourself up?

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Fit Tip: It's time to celebrate!

Make sure to take time to celebrate your accomplishments before moving on to the next challenge. It's important to reward yourself for the hard work you've done. If we never reward ourselves, why would we want to continue working as hard as we do?! TAKE THE TIME! TAKE A BREAK! CELEBRATE! THEN GET MOVING AGAIN!

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Fit Tip: Do what you love, love what you do

I am so grateful to be able to do what I love, and love what I do. Let's take today for example. After 10 weeks of training, about 25 runners in my training program completed a 1/2 marathon! For most, it was their first ever half marathon. For others, they were just coming back for more. But in any and all cases, everyone came out to accomplish his or her own personal goals. I got the privilage to cheer them on along the route, and help inspire them to keep on "moooovin'" (yes, I was dressed up as a cow, since it was, the Urban Cow 1/2 Marathon in Sacramento!). It gives me goosebumps to see everyone succeed, the least I can do is humiliate myself in a cow costume!

Next, I was able to help 4 individuals conquor their nutrition and health challenges by finishing up the Standard Process 21 day purification program. Today was day 21, and they truly became healthier from the inside during the past 3 weeks. I can see it in them, even if they don't just yet. You learn so much about yourself doing a healthy program like that. Everyone lost between 11 and 24 pounds and many many inches, mostly in the belly!

Last, but not least, was the best yet. It was the final class of my 5 Weeks to 5k clinic (www.5weeksto5k.com), and in it, I was able to work one on one with a young lady, who just 5 weeks ago, never believed running a 5k was possible. Today she did it. I was just there to help her realize that SHE COULD DO IT ALL ON HER OWN! With the practice, skills, and everything in place, she was ready, and she accomplished what she never believed possible.

So, congratulations to everyone who achieved a goal, a dream, today. Hats off to you! And hats off to everyone who is able to love what they do, and do what they love every day. I know I chose the right profession, because of days and moments like today!

Fit Tip: They say you must forget the pain of your last marathon before you sign up for your next one.

Who would have thought I would have ever completed 5 marathons? Me, the girl who used to hate running! Now, I'm a running coach, and a 5x marathonner! Granted, I'm no elite runner, but running has become my passion. For those of you who don't know, I just completed the Lake Tahoe Marathon yesterday. It's been less than 24 hours since the start of the marathon, and boy, was it a tough race. Between 6000 and 7000 feet elevation, mile+ long hills, and breathtaking scenery, I can say it was truly a challenging morning. But, being my 5th marathon, I was ready for a challenge, right? Well, it sounded good at the time I signed up last March. But I must say, this race was great. Besides being one of the hardest races I have ever run, it was truly beautiful and well organized. Everything from the bus ride to the start, to the great water and aid stations along the way. I know it probably wasn't good for my stomach, but the cookies at the later aid stations made me smile and gave me that little motivation to keep running.

They say if you run a 3 hour marathon normally, the best you should do in Tahoe is add 6 minutes, taking into account the elevation and hills. If that were the case, I should be able to add about 10 minutes to my PR time of 4:51 (I think), and I would have had a personal record in this Lake Tahoe marathon, finishing in 4:58. Not many people can PR on this course though, so I am proud of my race.

But it's true what they say. You must forget the pain of your last marathon before you even think about your next one. Today I will ice, rest, and take a lot of naps to overcome the soreness. So, with that said, give me a day or so until I think about which race I'd like to run next!

Fit Tip: Facebook/ Twitter Challenge

I hope those of you who took on my "8 for a healthy weight" challenge last week have succeeded and began to incorporate more fruits and veggies in to your diet. This week, I wanted to give you a different type of challenge. A social challenge. All too often we say negative things, think negative thoughts, and, well, are overall negative. When you say negative things outloud, OR type negative things on websites such as facebook and twitter, not only do you promote negativity, but it sends negative energy out for all the world to see. We definitley do not need any more of this, so my challenge to you this week, is to be CONSCIOUS of your update posts, and make sure EVERY post you write this week is of a positive nature. Let's stop the spread of negative thoughts over the internet. When you post how horrible of a day you have, well, nothing good can come of that. Only those folks who want to commiserate in negativity will respond. Let's see if we can appreciate positivity in our words we type this week. Go ahead. Maybe it will make you change your negative thoughts into positive ones, thus making you feel better about life in general.

Fit Tip: Veggie & Fruit Challenge. "8 For A Healthy Weight!"

To everyone who reads this blog: I challenge you this week, of August 22, 2010 to eat at least 8 servings of veggies and fruits each day. (Make sure not to have more fruits than veggies). Aim for 5+ servings of veggies. In America, the saying goes, "5 a day" of fruits and veggies, and as a society, we tend to eat more fruits than veggies. Be careful about this, since there is a lot of sugar (fructose) in fruits, make sure to balance it out by eating twice as many veggies. In Australia, the saying goes "8 for a healthy weight." So, in good Aussie spirit, this week, aim for 8 for a healthy weight!

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Fit Tip: "Win The Day"

After a short break from blogging my daily fit tips, I'm back! Today, my daily fit tip is about "winning the day."

Thanks to fitness trainer, Todd Durkin, I have adopted a new approach to daily goal setting. Call it: "Win the day." Don't worry about tomorrow, or next month. Focus on winning each day. What 5 things do you have to get done TODAY in order to consider your day, won, or succesful? This teaches you to focus more on those things that maybe you have been procrastinating on. If you skip your workout today, could you consider your day won? If not, then you better get it done! Win the day, and you will win in life. Don't worry about winning the entire race, just the day.

My challenge to you: Every day this week, create your 5 things that you must get done on each specific day in order to win the day. See how it makes you feel! I love it, and every time there are things that I have been pushing aside that must get done, I feel more motivated to just do them, so that I can win the day!

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Fit Tip: Keep It Simple

Avoid food products containing ingrediants that a third grader cannot pronounce.
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Fit Tip: When someone tries to bring you down...

Try to think of the lesson you can learn from the situation. Remember, no one can ever cause you to feel a certain way. You choose how you react to situations. Sometimes it's helpful to sit back and think quietly, what you're supposed to learn. How can you be a better person, by going through, or dealing with someone else's negativity or lies. Maybe you're supposed to learn how to defend yourself. Or maybe you're supposed to learn how to let go and be the bigger person, knowing in your heart the truth. Maybe you're supposed to learn patience and respect. It could be a million things. We all have lessons we need to learn, and that's how we grow as people. So, next time you're in a situation where someone is bringing you down, think about how you can take advantage of the situation to become a better person. It may not be easy, but in the end, you'll learn about yourself, and you will grow to be a better person. WWW.LIVEFORITALL.COM

Fit Tip: You never know how long you'll be here...

We never know how long we'll be here on this earth. We don't know if we'll live to 100, or if we'll even be around tomororw. This unfortunate article is just another reason we all need to leave for each day, each moment. I always remember the quote "The minutes are more important than the years." So, cherish each moment, and live for it all. This accidental death (in the article linked below) was a classmate of mine in high school, who no matter what, would agree that life needs to be lived for the day. We need to live life in order to appreciate each other, show our love, and enjoy each minute, each moment. Be kind to others, even if they are unkind to you. My heart goes out to Chris's family and friends, and I hope that it can provide some perspective for you, even if you never knew him, as you realize that we really do need to live for each moment. Take 1 minute today to sit quietly and smile. Just smile, and be grateful for your health, your life, and your family.


Another reason to Live For It All

Fit Tip: Sacramento area races for runners and walkers in May 2010

Sacramento area races for runners and walkers in May 2010

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Fit Tip: It's Earth Day, Why Exercise Outdoors?

Turns out Nature IS a healer.

That’s right. It’s called, biophilia. The “biophilia effect” is applied to this deep connection we humans have to nature. Semantically, it means "love of life” and the theory states that we are endowed with a genetic link to nature that has evolved from our early human ancestors whose existence and survival were synonymous with the natural environment.

Nature for Health
Evidence for the biophilia effect has been scientifically demonstrated. Research has shown that nature experiences and interaction with the natural elements have a profound effect on our mental performance, self-awareness, vigor, appreciation of others and our environment.

What’s more Outdoor exposure has been shown to be even more beneficial when it is connected to exercise. Levels of serotonin, a neurotransmitter closely related to mood, rise when we’re outside. A study at the University of Queensland found that regular outdoor runners were less anxious and depressed than people who ran indoors on a treadmill, and had higher levels of post-exercise endorphins (the feel-good brain chemicals associated with “runner’s high”).

Plus, you do your lungs a favor when you exercise outdoors: According to the Environmental Protection Agency, indoor air in the U.S. is three to five times more polluted than outdoor air (meaning on average, the indoor air is 75% more polluted than outdoor air!).


Read the entire article from its orginial source

Fit Tip: Avoid traveling weight gain.

A lot of folks worry about gaining extra pounds while traveling. Due in part to the extra consumption of food and drinks, and lack of regular physical activity and exercise. So, while you're on vacation, make small efforts to compensate and minimize the effect. Do things like taking the stairs instead of the elevator (this really will come in handy,especially if you're on a cruise ship), walking to a local restaurant rather than taking a cab, walking along the beach instead of frying on the sand, and drinking at least 1 glass of water for every margarita that you drink on the beach. Be aware of the small things that you can do to be physically active, even when you are not actually "exercising." And, when in doubt, take a deck of my Travel-Fit fitness playing cards (available through www.liveforitall.com), and take a workout with you, which requires no extra space in your suitcase than a regular playing card deck! (Just try not to turn the fitness card game into a drinking game :)
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Fit Tip: "No one can, or will do it for you..."

Take from it what you wish. Apply it to any aspect of your daily life; taking care of your health, especially: "No one can, or will do it for you." -Abby
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Fit Tip: A few rules to run by... a great article

This article is a must-read for my runners out there. Some common sense rules to run by. Some are quite funny. Enjoy it! See you out there! -Abby

A Few Rules To Run By Article

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Fit Tip: The Balance of Life... a great article to start your week

So, When I read this article, I just had to share it with you all. It was written by Cheryl Richardson. You'll be able to find it on cherylrichardson.com in the newsletter archives. Enjoy and remember, life has a way of balancing itself out. We cannot go up, without coming down, and it's how we choose to respond and react to the balance of life, that makes us who we are -Abby

Own Your Power
By Cheryl Richardson

Once again the tabloid media has taken to plastering their covers with a celebrity who, at the height of her career, has been taken down by a personal tragedy in the form of betrayal by her husband. My heart goes out to Sandra Bullock as she navigates the complicated waters of a broken marriage while having her personal life splayed out for all to see. I can only imagine the hell she's living in.

Each time I see a public person knocked off the proverbial pedestal either by his or her own undoing or by someone else, I see the writing on the collective subconscious wall: "You better not get too big for your britches or we'll take you down." While it seems some need to come down in order to stop hurting people, others become the poster child for our collective fear of success.

As I watched Sandra Bullock's public embarrassment after winning the Oscar, I thought, "Great, here's another chance to reinforce the belief that it's not safe to step into the light and own our gifts." It makes me crazy because it doesn't serve anyone. Each of us has a boogieman (or woman) who keeps us in line by reminding us to tone down our brightness, to take one step back and stay with the pack, or to keep our flaws handy in case we need to pull one out to prove that we're a card-carrying member of the "fit in" club.

For some, the voice of the boogieman is loud, constant, and demanding in its request to stay small enough to keep others comfortable. For others - most people actually - the voice is subtle and sneaky, and equally pervasive and debilitating. We end up playing by its rules to keep ourselves safe and, as a result, miss out on fully living our lives. You get close to want you really want, for example, and sabotage your efforts because it feels too risky. You find an excuse to avoid making the phone call that just might land you a great job. You eat one more candy bar to stay comfortably numb so you don't have to confront the brazen friend who made fun of your latest creative idea. Or, you tow the line with family members by putting yourself down and leveling the playing field so you don't ignite the sarcastic comments or guilt-inducing statements that warn: "Don't you dare leave the tribe by being more successful than us."

If I were a betting woman, I'd put money on the fact that Sandra Bullock probably started worrying about a bomb dropping on her life when the first award nomination was announced. You know the drill. Things are going a little too well and immediately you start waiting for the next shoe to drop. You pull back, shrink inward, and maybe even start slipping up just enough to steer clear of being too successful.

Here's the thing: Eventually the other shoe will drop. That's the way life works here on planet earth. In a world of duality there will always be an eventual downside to every up. Someone you love will get sick right after you receive an offer to start a great new business. A friend might betray you just before your wedding day. Or, you'll be pulled from a promotion because someone more qualified showed up at the last minute.

The real issue is what you do with what happens, not the drama around the details. After all, our safety net (and the ability to maintain our power) comes from the investment we make in our own healing journey. How will you grow from the downside? What character traits will you develop? What old wounds will you finally face and heal? The answers to these questions (and the work you do to address them) are the insurance you purchase with your hard work. This insurance gives you the courage to express your greatness in spite of what happens or what others think.

So this week, I challenge you to do something to support humanity's goodness instead of the drama. First, send love to Sandra Bullock and anyone else who's struggling with the pain of an unexpected blow. I don't know about you, but when I saw The Blind Side, both Bullock, and the woman she portrayed, left me inspired to be an even better human being. That's what full-on greatness does.

Next, challenge the legacy of smallness that hurts us all by keeping your money away from the magazine issues that profit from someone's pain. Then, start owning your power. Toot your own horn. Speak confidently and skillfully about your accomplishments at your next job interview. Set a firm boundary the next time someone tries to keep you in line with his or her own fear and insecurity. Be brave, bold, and willing to risk getting knocked around a bit (metaphorically speaking) to stay true to your strengths and talents. I don't know about you, but I'm willing to piss a few people off or to weather a few storms to insure that I'm honoring my soul. I may go out with a few chipped teeth, but you can be sure I'll go out smiling ☺.

Fit Tip: Who cares about anyone else?

"If someone says, 'Hey, I ran 100 miles this week. How far did you
run?' ignore him! What the hell difference does it make?.... The magic
is in the man, not the 100 miles." - Bill Bowerman WWW.LIVEFORITALL.COM

Fit Tip: Moving Meditation

Ever since I was a little girl, exercise was my form of meditation. It was what I knew to do, to clear my head, solve problems, and just "be." Growing up, I was a swimmer, so I'd get in the pool, and just go. I didn't count laps, time, or flip turns. I just got into an auto-pilot zone, and thought about anything...nothing... all at the same time. If I had a problem, I'd go until I felt better, or solved the problem. It's just something that helped me. Nowadays, I am swimming less, (though I hope to get back into it this summer more!) but I use running/walking as my moving meditations. Some days I'll go for an hour or two walk, or when I just want to clear my head, and not really think about anything, I'll go for a long run. I use music sometimes, but I also enjoy the peace and quiet; especially if I'm out on a bike trail, with nature. For me, this works. Maybe bicycling is your thing, or swimming. But the key is to just go out and do it. Don't push yourself too hard. Just find a comfortable pace that you can sustain for a longer period of time. My challenge to you: Next time you've got a challenge in your life, go for a "moving meditation" exercise, and see if you feel better afterwards. WWW.LIVEFORITALL.COM

Fit Tip: Put it down on paper to help you find the time

At the beginning of the week, or at the start of your day, write down your exercise/workout goal for the day,in your daily planner. Those who actually schedule exercise into their daily routine, are more likely to actually do it. I am a person who likes to cross things off a list as I complete the tasks, so by having "go for a run" or "upper body strength" written down, I cannot skip it, even if other things come up. I must get the exercise completed in order to cross it off my daily list. See if this works for you too. Give it a try. I promise you will be more successful in finding the time to exercise. Remember, 2010 motto: No Excuses. Time is not an excuse either. WWW.LIVEFORITALL.COM