Happy Merry ChristmasKah everyone!!!
Is it a merry time or a woe is me time? If it's the latter it's time to change it into something positive. No matter how- just change it. We are all capable of making a change. Even if that change is for a minute, an hour, a day or a year. However, if you do not make an attempt to change the change will never come and you will be stuck with woe is me!
As it is that time of year where we are 'forced' to do things for others- give yourself permission to do something great for yourselves- Especially with all the great sales on! Get out there and treat yourself with a new pair of exercise shoes and new workout clothes! If you do the latter you will have tools to get rid of woe is me and get merry.
Be safe, be merry, be sweaty but most of all bust a lung!
Love your trainer,
Tonia
Saturday, December 24, 2011
Tuesday, December 20, 2011
Wednesday, December 14, 2011
Thinking...
It's Wednesday which means blog day. But what happens when one is at a loss of words? What happens when I'm not sure what to say to all of you? I've taken this responsibility upon myself to provide some cyber encouragement but I'm not sure what to say...Perhaps I should just keep tapping on my keyboard and the right letters will come out and form into the right words to keep all of you going. But what if I type the wrong thing? I suppose if I just keep typing at least it shows that I'm putting effort in to be here for you!
Ever have one of 'those' days? We all get them and sometimes a lot- sometimes work and life can be trivial. But just like my aimless typing, as long as we are moving our bodies we will begin to feel good again. Why? Because it works like this:
body moves- circulation increases= desire to move body more= circulation increases even more= release of happy natural drugs aka endorphines= feeling really good= self esteem increases= body moves more and more= HOLY BLANKETY BLANK BLANK I JUST NAILED IT.
See how easy that is? Even when one is not motivated or does not quite know what to do just get your body moving- be it on a treadmill, a walk outside- something- ANYTHING and the body will take over and before you know it you will have just busted a lung.
So once again, the moral of the story is NEVER GIVE UP, NEVER QUIT and just keep moving.
Love your trainer,
Tonia
Ever have one of 'those' days? We all get them and sometimes a lot- sometimes work and life can be trivial. But just like my aimless typing, as long as we are moving our bodies we will begin to feel good again. Why? Because it works like this:
body moves- circulation increases= desire to move body more= circulation increases even more= release of happy natural drugs aka endorphines= feeling really good= self esteem increases= body moves more and more= HOLY BLANKETY BLANK BLANK I JUST NAILED IT.
See how easy that is? Even when one is not motivated or does not quite know what to do just get your body moving- be it on a treadmill, a walk outside- something- ANYTHING and the body will take over and before you know it you will have just busted a lung.
So once again, the moral of the story is NEVER GIVE UP, NEVER QUIT and just keep moving.
Love your trainer,
Tonia
Wednesday, December 7, 2011
Finding Rhythm~
Finding your rhythm and never giving up- NEVER!
This past Sunday, 12/04 I ran the Say No to Drugs Universal Back Lot 10K and it was beyond extremely cold- freezing- very cold- so cold it hurt! My feet were cold, my hands were cold, my legs were cold- everything was 'hurt' cold and the race hadn't even started yet.
I gathered at the start line at 7.15AM for a 7.25AM start. We got held up for 10min. so basically I was getting colder than I already was- I was standing around for 20min. It was painful. When the gun sounded I took off and everything was off. My breathing was labored, my pace was all over the place and my legs were tighter than the Hoover Dam. I was miserable. The hills were like Mt. Everest. I wasn't even able to enjoy the sets (backlot of Universal Studios). At the 5K mark (my half way point) I was 1% away from calling it a day. BUT if I had quit I would be a hypocrite- so I rallied, dug my heels in, blocked out the pain (which is temporary) and found my RHYTHM.
I began to focus on the task at hand and how good I was going to feel once I finished with everything I could put into it. I got my breathing rhythm back, got my pace back and went for it- I mentally put myself someplace else and managed to finish the 10K (6.2 miles) in 1:04. Considering the first half I couldn't even breathe or move I was very pleased with my finish.
NEVER GIVE UP- NEVER DOUBT YOURSELF- FIND YOUR RHYTHM AND BUST A LUNG!
Love your trainer,
Tonia
This past Sunday, 12/04 I ran the Say No to Drugs Universal Back Lot 10K and it was beyond extremely cold- freezing- very cold- so cold it hurt! My feet were cold, my hands were cold, my legs were cold- everything was 'hurt' cold and the race hadn't even started yet.
I gathered at the start line at 7.15AM for a 7.25AM start. We got held up for 10min. so basically I was getting colder than I already was- I was standing around for 20min. It was painful. When the gun sounded I took off and everything was off. My breathing was labored, my pace was all over the place and my legs were tighter than the Hoover Dam. I was miserable. The hills were like Mt. Everest. I wasn't even able to enjoy the sets (backlot of Universal Studios). At the 5K mark (my half way point) I was 1% away from calling it a day. BUT if I had quit I would be a hypocrite- so I rallied, dug my heels in, blocked out the pain (which is temporary) and found my RHYTHM.
I began to focus on the task at hand and how good I was going to feel once I finished with everything I could put into it. I got my breathing rhythm back, got my pace back and went for it- I mentally put myself someplace else and managed to finish the 10K (6.2 miles) in 1:04. Considering the first half I couldn't even breathe or move I was very pleased with my finish.
NEVER GIVE UP- NEVER DOUBT YOURSELF- FIND YOUR RHYTHM AND BUST A LUNG!
Love your trainer,
Tonia
Thursday, December 1, 2011
BUTST IT!!! What kind of workouts...?
Greetings to all you bust a lung busters out there!
A future guest contacted me asking a question about building endurance so I will share some 'inside' information here. Not only does working on endurance burn calories quickly it also makes one stronger. This future guest was concerned about keeping up in classes and not fatiguing and while one may think the best type of workout would be to get onto a treadmill and walk/jog for an hour or more I'm here to tell you that this is false. Yes, a day at the BLR is long but one needs endurance to last for quick bursts of exercise as opposed to being able to walk for hours. Oh wait, here I go again with something else! I know, you hike for 2 hours at the BLR and that's not quick bursts of energy but anaerobic training will help with the hikes. What's anaerobic? What's aerobic?
Anaerobic- quick bursts of energy over a very short time (a football player running down the field and then the play is over short break and goes again) or quick bursts of energy over a longer period of time ( a basketball player running up and down the court- short break in between and goes again).
Aerobic- basically a long foot race- 1/2 to full marathon.
So how do you think you should train to build up endurance? How about like this:
power walk / jog / run (whichever works for YOU) for a few minutes- walk for a few minutes REPEAT over a 45min. period.
All my rambling for that quick answer!? I guess so!
Sincerely your trainer,
Tonia
A future guest contacted me asking a question about building endurance so I will share some 'inside' information here. Not only does working on endurance burn calories quickly it also makes one stronger. This future guest was concerned about keeping up in classes and not fatiguing and while one may think the best type of workout would be to get onto a treadmill and walk/jog for an hour or more I'm here to tell you that this is false. Yes, a day at the BLR is long but one needs endurance to last for quick bursts of exercise as opposed to being able to walk for hours. Oh wait, here I go again with something else! I know, you hike for 2 hours at the BLR and that's not quick bursts of energy but anaerobic training will help with the hikes. What's anaerobic? What's aerobic?
Anaerobic- quick bursts of energy over a very short time (a football player running down the field and then the play is over short break and goes again) or quick bursts of energy over a longer period of time ( a basketball player running up and down the court- short break in between and goes again).
Aerobic- basically a long foot race- 1/2 to full marathon.
So how do you think you should train to build up endurance? How about like this:
power walk / jog / run (whichever works for YOU) for a few minutes- walk for a few minutes REPEAT over a 45min. period.
All my rambling for that quick answer!? I guess so!
Sincerely your trainer,
Tonia
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