Cardio Cross-Training for Running

Training for a running race is hard work! Many runners believe to be a great runner, you should always run. I mean, you're not going to finish the race on a bike, so why cycle? While it's true that running should be the main priority, there will be times the body needs a break, but a trainee will want to continue to progress their cardiovascular capacity, while strengthening running and non running muscles.

Cardio exercise to compliment a running training program

Swimming- An intense cardio workout that will also work non-running muscles such as in the back, chest and arms. Swimming is a non-impact exercise and will improve runs without body deterioration. Try laps, leisurely swims, and running in the water.

Rowing- Trains running muscles in the legs, hips and glutes. Also works the upper body in a challenging cardiovascular workout. Before rowing research proper form. I'm not kidding when I say it's a challenging workout! Start slow with 10-15 minutes and gradually build time and speed.

Cycling- Strengthens hips, and connective tissue around the knees. Cycling in a leisurely capacity is an enjoyable "active recovery" training technique. A more intense cardio session on an exercise bike will deliver a tough cardio workout without the impact. This will help endurance training, and improve heart and lung functioning. Try a spinning class, or use an exercise bike to do interval or hill training.

Cross-training is an effective strategy for training more, with less injury and rest time, when training for a race. Add in a different cardio training method to replace one run a week for the most progressive results for your training efforts.

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Avoid Psychological Barriers in Strength Training

Talking about psychological barriers and "hitting a wall" are common topics in endurance training, such as running and cycling, but what about weight lifting? It can be just as much of an issue for exercisers, if not more, due to fixed factors such as your weight and reps.

Avoid hitting a wall with reps

Aiming for a certain number of reps to hit fatigue is an effective technique for strength gains, if you are actually fatiguing in the chosen rep range. Too often lifters are not exerted enough, but continue to stick to the same rep range out of habit. Even more often, the brain will trick you into thinking you're tired in the rep range, and progression becomes stunted.

Try this: Time yourself for 1 minute instead of counting reps to break to break the fatiguing psychological barrier. Usually this method allows a few more reps than counted but if you find that a lot more reps are being preformed, it's time to raise the weight!

Break the weight barrier

Lifters can be reluctant to raise their weight. Whether it's due to falling into a comfortable habit, fear of becoming "too muscular" or simply not thinking they can do it, weight will eventually have to be raised. You will not progress results lifting 5lb dumbbells forever.

Try this: If you can complete more then 20 reps, it's definitely time for a weight increase. If you are reluctant, start by adding another set to your routine with 2-5lbs more weight than usual. Use the heavier weight on the second set to make sure the muscle reaches fatigue. That way you're first "comfortable" set is completed with your usual energy and your muscle can be "finished off" with the heavier second.

Variety, variety, variety

Sticking to a program for 6, and up to 12 weeks is perfectly acceptable but never changing exercises is not! It's funny how we're reluctant to change when we get good at something!

Try this: Every week add one new exercise to your strength training routine. Find a ton of interesting variations on old favourites online with a simple search such as "shoulder press variation." In seconds you will see alternating shoulder press, on one foot, with a bicep curl etc. Even changing your exercises a little will go a long way.

Use these simple tips to enhance your strength training workout, and to avoid hitting barriers that will slow or stop progressive results.

Lift Smart!

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Three Most Valuable Nutrition for Weight Loss TIps

Diet plays a huge rule in weight loss. Here are my three most valuable tips for weight loss nutrition:

1. Balance new food and portion to nutrition content

Whether calorie reduction is implemented, new foods are introduced, or both, it's essential to not sacrifice nutrition. Healthy fats and carbohydrates are usually the macro-nutrients most dieters cut out of their meal plan too readily. However, a lack of carbohydrates will cause an exerciser early fatigue, headaches, and a slower thinking process. Reduce but don't leave out any one food group for the sake of weight loss.

2. Moderation is key

Eating a healthier diet isn't a death sentence to your favourite junk food. Actually, eating nutritious meals 90% of time time, will make a cheat meal (or even weekend!) not bad for your health, oppose to eating poorly everyday. Deprivation only leads to falling off the wagon later on, so indulge, once in a while!

3. Whole grain, lean protein, low fat dairy, fruits and vegetables

If your diet contains most of these food items, you're on the right track toward developing a meal plan for weight loss. It's that easy!

Three simples, valuable and easy tips toward weight loss nutrition.

Try It!

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Stay Motivated!

"How soon 'not now' becomes 'never'."
-Martin Luther

"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful."
-Mark Victor Hansen

"Success is not final, failure is not fatal: it is the courage to continue that counts."
-Winston Churchill

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
-Zig Ziglar

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
-Marianne Williamson

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Review on The Biggest Loser: Last Chance Workout

I'm a big fan of Jillian! I received her DVD last winter, and I'm still using it once a week. Why? Because quite simply...IT ROCKS!

The workout begins with a 7 minute body weight warm up. It will have you sweating, and fast! The main component of the cardio/weight workout is approximately 27 minutes. She will take you through a HIIT workout, (High intensity interval training) consisting of alternating 30 second body weight cardio and weights. All you need is a pair of dumbbells, and your fine self!

If you can make it through the 35 minute warm up and HIIT the DVD moves on to just weights. Ten minutes upper body, and ten lower. Finally, a yoga inspired stretching cool-down.

Usually I skip from the HIIT, right to the stretching. Even as a personal trainer, I find her workout very challenging!

She also offers modified options for beginners or exercisers with injuries, and fills the hour with her great sense of humour, over the top motivational techniques, and (of course) poking a little fun at her "biggest losers."

Try It!

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Kaleena Lawless - Personal Trainer in Toronto

Thanks again to my local clients here in Toronto, friends, family, and my readers from all over the world. I enjoy discussing my posts during our training sessions, and through email correspondence. It's fantastic to hear ongoing progress updates, and to have met and chatted with so many interesting and unique fitness enthusiasts.

For new visitors out there, I'd like to tell you a bit about myself:

I lost over 50 pounds seven years ago, and went from a professional coach potato, to a certified personal trainer! Fitness drastically changed my life, and my whole outlook on everything under the sun! Exercise gave me new interests, exciting opportunities and a career, here in Toronto, as a personal trainer and nutritionist. I love training, and grow more passionate about it everyday. Passing on the changes that I experienced in my life to others, is extremely rewarding. I count my blessings everyday for finding such a wonderful profession where I truly feel like I'm contributing positively, and helping other people to overcome the same obstacles and hesitations I once had about changing my lifestyle.

You can find out more about the services that I offer here. If you are interested in hiring me for please check out my personal training rates page.

Career Highlights as a Personal Trainer:

-I have been maintaining Kalisthenix Fitness Blog for three years
-I work along side Dr. Jon Barrett at Women's College Hospital here in Toronto. I train pre and post natal patients with high medical risks and/or carrying two or more babies.
-Appearances include CBC, Global TV, Faze magazine, and ongoing guest speaker at The Running Room.
-Can-Fit-Pro certified in personal training and nutrition. CPR every year.
-Prolific article writer. Hundreds of fitness articles published by various sources online. A fitness book is in the works!
-Designed running programs for local fitness facilitites, and collaborated with Toronto Ladies Gym owner to create"Fit and Firm" six week program
-Thousands of hours of training experience
-Courses and conferences every year to be on the cutting edge of fitness trends, research and information.
-Clients describe me as reliable, trustworthy, and motivating. I have had the same trainees for years. References are available.

Some of my fitness activities include:
-Yoga student for ten years. I'm planning a trip to study in India next spring/summer.
-Training for Scotia half-marathon. September 26 2010.
-Belly dancing student since Sept '09
-Cycling, hiking, weight lifting and I love to try new fitness toys such as: trampoline, hula hoop, BOSU, jump rope, agility ladders, and kettlebell/medicine balls.

Over the years I have had requests for a donations page. So, I have set one up. Any contribution to keep Kalisthenix Fitness Blog running with well researched and quality articles will be graciously appreciated.

Again, thanks to everyone for their business, readership, encouragement, and support.

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Portion Control 101 - An Easy Way to Overcome Portion Distortion

After years of personal training, offering nutritional advice and meal plans, I know that if a diet is not working to achieve weight loss, it's not because the client is eating unhealthy food. Quite the contrary, most people have a good handle on what's healthy, and the foods they require to complete a balanced the diet.

The problem is portion

Portion control is either measuring or "eyeing" food in comparison to the nutritional facts measurements, and calories on the package.

Serving Size- Usually displayed as a measurement in cups, ounces or grams, this is the amount of food that matches the number of calories, fat, carbohydrates, protein, vitamin and minerals. Usually, it's quite a bit smaller of an amount than you would dish out for yourself. Take cereal for example: 1/2-3/4 cups of dry cereal, which is the amount of a handful will run you 180-250 calories, depending on brand. In one serving, it doesn't seem like much, but most people would probably pour a bowl with 2-3 servings. When you multiply the calories, sugar, and carbohydrates, it's hard to justify cereal as a healthy, or small snack. That's not even counting the milk.

Eyeing portions

I've never measured and weighed food while losing or maintaining weight. What I do is eye my portions. It's not a good idea to count calories to the exact number. It's time consuming and can make you feel restricted, and even take the pleasure out of eating. However, being aware of your portions goes a really long way toward reaching goals.

Here is a list of common foods, and an example of how to eye your portions:

Bread - 1 slice of bread or half a bagel the size of a hockey puck

Rice- Cooked, enough to fill a muffin wrapper

Pasta- Cooked, enough to fill an ice cream scoop

Fruit + Veggies- One fruit the size of a tennis ball or a half cup, the size of a light bulb.

Meat, beans, nuts, eggs- The size of a deck of cards, or a cheque book.

Cheese- 1oz = 4 dice

For the most part, use portion control with your carbohydrates. Replace the missing carbs in your meals with more servings of fruit, vegetables, and lean protein.

Getting used to monitoring portions with this method is relatively easy, and most people catch on quickly. That, and it's a lot more practical than bringing a scale and measuring cup out to restaurants, and parties!

Eat Well and Be Well!

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A Fruity Dessert - Apricot Brown Betty

I'm really into mking fruit desserts these days. I've always had a sweet tooth combined with a love for baked treats. What a disasterous combination! So finidng treats that satisfy the craving, and are still healthy, really excite me! I found this one in a great cookbook called, "The Single Vegan." I'm not vegen so I used some dairy ingredients.

Recipe for Apricot Brown Betty
Serves 2 (generous slices or 3-4 smaller)

Ingredients
-3/4 cup, whole grain bread crumbs (3 slices)
-4 or 5 ripe apricots
-1 Tbsp butter (recipe calls for vegetable fat or suet)
-1 Tbsp brown sugar (recipe calls for raw cane sugar)
-1/4 tsp cinnomon
-1Tbsp water
-Raisins (my own addition, it was tasty!)

Directions

1. Combine breadcrumbs, butter, sugar and cinnomon and mix well. This is the crustand crumble. Layer 1/2 cup of the mix on the bottom of a small baking dish and pat down until even.

2. Cut the apricots around the seams and slice into quarters. Put the water in a pan and stew fruit (and any other fruit dried or fesh you have around to try)until until desired texture. You can add a little more sugar here depending on tastes.

3. Layer the apricots evenly on the crust and top with remaining crust mix.

4. Bake in a preheated oven set to 400F anywhere from 8-30 minutes. The recipe book said 30 minutes but mine was already browning nicely on top by 8, so I rescued it and it was delicious!

Try It!

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Building a Yoga Practice

Building your own yoga practice is a very rewarding endeavour. It's nice to not have to think about it in class, but to develop your own practice gives you the benefit of customizing your routine, to your own likes and needs. Of course, you need experience. Even this basic guideline requires a familiarity with the practice because there are MANY poses, sequences, and combinations. Technique should be learned and practiced in class first!

Here is a simple yoga practice guideline to get you started:

Warm Up

Start your practice in mountain pose, and take some deep inhale and exhalations. Many people will either do some forward bends, side stretches and simple twists.

Cardio/Strength

The hardest part of your yoga practice should go after the warm up. In Ashtanga yoga this is normally where the vinyasa sequences come in. A common sun salutation consists of: forward bend, plank, chaturanga, upward dog, downward dog.

Then from downward, pick a standing pose such as: crescent warrior 1, 2, 3 or reverse, triangle, prayer etc. After every standing pose, perform the sequence again and then repeat on the other side.

Balance

Move on to balance before you are too fatigued to hold the poses. There are some balance poses such as tree, where you are only maintaining your balance. Others, like crow, require a great deal of strength and concentration as well!

Floor

Now is a good time for floor poses. Wheels, shoulder stand, plough, headstand, back bends, seated twists and forward bends go nicely here!

Relaxation

Start by going into child's pose, and then savasana (corpse pose) to relax and let your body start to tingle!

Many will meditate at this time, but for most, the workout is complete!

This is a "skeleton" of a yoga program. It's meant to give you an idea of a good natural order and flow of poses.

Feel free to comment or email with any questions or comments!
kaleenatrainer@gmail.com

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Types of Runs for Training

Whether you want to run a race this season, or you are just looking to improve your daily run, try these techniques to improve speed, endurance, and recovery.

Types of Runs for Training

Tempo

The tempo run is used for endurance. This is the run most hobby runners do everyday. Pick a comfortable pace, and maintain it for the chosen amount of time. If you are training for a race, your tempo run may be very long, and only performed once a week, or even less. For the daily jogger, this run can be more often, for up to an hour.

Sprints

Sprints improve your speed and power. Sprint training involves running as fast as you can, for short distances, and then walking for recovery. Sprints may be repeated many times in a single training session.

Intervals

Intervals improve the time it takes for your heart rate to decrease. Intervals are a mix of fast running, followed by jogging or walking for recovery. Interval training can have many combinations. It can be a gradual incline in speed such as: walk 4mph 1min, jog 5mph 1min, run 6mph 1min, and then taper back down the way you came. Or they can be sudden: walk 3mph 2 min, run 7mph 1 min, walk 4mph 1 min. Intervals really make you sweat! Many treadmills have set interval programs. These are beneficial because you will do them without having to plan and think too much about it. Just pay attention to your timing, so that the machine doesn't speed up before you're ready!

Hills/Incline

Training on an incline is a good way to increase cardiovascular fitness, work your hamstrings and glutes, and improve overall runs. If you can run up a hill at 6mph, you can run a lot faster on level terrain!

Putting it all together

When you do all of this training, you want to start merging them while sticking with the individual methods of training. For example: After you speed increases, you increase the pace of your tempo run. After endurance improves you shorten recovery times in intervals.

Training with these methods is a sure fire way to become a very strong runner!

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Six Ways to Prepare your Vegetables

A staple in every nutritious diet is vegetables. Veggies can be prepared in various ways such as: steamed, roasted, boiled, grilled, boiled, pan fried, and microwaved. Some preparation methods are better nutritionally than others, and also cause the vegetable to taste different than their raw form. Although I have to say, raw vegetables are delicious too!

Methods of Vegetable Preparation 101

1. Steamed

Steaming vegetables is probably the best way to prepare your veggies. Nutrients and flavour are retained, while the taste is beyond anything ever tasted before. I love steaming my vegetables because after the water is boiled, it takes 8 minutes of less, depending on the type of vegetable and there's no need to add any oils, butter or salt.

To steam vegetables you need: a pot, a steaming strainer, and a lid. Boil a couple inches of water rapidly. Add vegetables that take longest first (like carrots). Give them a couple minutes, and then add the vegetables that require less cooking time (such as cauliflower).

2. Roasting/Baking

Roasting vegetables is fairly easy. Simply cut your veggies as you like them (similarly sized pieces), place them on a nonstick baking pan or line with foil/parchment paper and bake, usually for 20-45 minutes. Roasted vegetables are very tasty (a little sweeter than raw), but usually require some kind of oil or butter to get them stewing, and preventing them from sticking and burning to the pan. The only drawback to roasting is that it takes long! Compared to steaming, this wastes energy, and gets the kitchen really hot! Other than that, roasted vegetables served with some yogurt and Bulgar/couscous has to be one of the most splendid meals in the history of ever!

3. Boiling

Boiling is not usually recommended because this method strips away nutrients. When you boil vegetables and then strain the water, it's usually coloured. That's some of your veggies going down the sink! Boiling also takes away some of the natural flavour (and texture), which usually translates into adding salt! However, if you prefer this method and it gets you eating vegetables, then it's better than none at all!

4. Grilling

Corn on the cob, vegetable kabobs, peppers, eggplant and baked sweet potato on the BBQ is a mouth-gasmic way to eat your veggies. Nothing beats a summer night with vegetables right off the grill. Try a portobello mushroom burger, baked potatoes (go easy on the cheese and sour cream!), and grilled zucchini.

5. Pan Fried

A little oil/butter, some seasoning and a lid will whip up some tasty stove top vegetables. I like cooking broccoli and cremini mushrooms with this method. Serve over brown rice with a protein for a complete meal!

6. Microwave

Frozen vegetables like corn, peas, and green beans, fare well being nuked. When you need them for a side, and you already have a few burners on the go, the microwave is quick and convenient. Fortunately, veggies don't lose nutrients from being frozen. They can also be prepared on the stove but to be honest, I think they taste better from the microwave!

With all of these methods of veggie prep, and all of the different flavours, how can you not get excited about eating them?

Eat Up!

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Monday Motivation - Keep Training!

"Spirit ... has fifty times the strength and staying power of brawn and muscle."
-Unknown

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
-Liane Cardes

"If you train hard, you'll not only be hard, you'll be hard to beat."
-Herschel Walker

"Train, don't strain."
-Arthur Lydiard

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."
-Thomas Alva Edison

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
-Ken Doherty

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Amazing Results for the Equipment-Limited Exerciser

Despite having a complete free weight set, numerous fitness toys, and gadgets, I still find I get some of my best workout sessions with nothing more than a pair of dumbbells!

I always encourage clients working out on their own to experiment with different techniques and methods of exercise. Personally I love doing strength and cardio intervals using a pair of free weights, and body weight exercises.

Here are three ideas to get you started on a hardly-any-equipment program:

1. Alternate a free weight exercise, such as the shoulder press with a body weight cardio, like jumping jacks.

2. Try strength to cardio circuits. Strength train your way down your list of muscle groups, and don't rest much. Use both free weight and body weight exercises. You could even alterate. Example: One arm row, push ups, deadlift, squats. Then do another circuit with all body weight cardio exercises like jump rope (you don't even need a rope, just jump!), mountain climbers, burpees, and if you have stairs, do some laps up and down them.

3. No weights, no problem. Take your fitness program outside and try run/walk intervals. Run or walk for 5 minutes. Then do 5 minutes of body weight strength exercise. Repeat 2-4 times for a really great workout!

These workouts have shown amazing results for me, and my clients. It goes to show that you do not need a gym membership, or a whole bunch of exercise equipment to get into great shape.

Get Fit!

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Review on Keep Your Brain Fit: 101 Ways to Tone your Mind

Although not entirely fitness related, brain health is tied into wellness. The more physically fit you are, the more mental energy you will have for processing thoughts, improving logical reasoning, and making calculations. A healthy brain also reverses mental aging, and makes for a more efficient, and productive day to day life.

I read the book "Keep your Brain Fit: 101 ways to tone your mind" and it wasn't just because there are people exercising on the cover! I thought this book was great for a number of reasons:

It starts with information on the brain, and different types of intelligence such as: spatial, numerical, logic, memory and verbal. Also types of memory and even strategies to work out different kinds of problems. Following this brief section the book offers a series of "brain warm up" exercises to test your abilities using the various types of intelligence.

The book isn't so much of a test, as exercise. The purpose is to challenge yourself, and even learn. If you find you cannot figure out an answer, looking up the answer to learn how the problem was solved is beneficial to both thinking and learning.

The next section gives more in depth insight to the different intelligence types and how they are useful in everyday life. I found a lot of this material absolutely fascinating! The book takes you into intermediate and advanced exercises to aid your new, fitter brain. It even offers some nutritional advice!

I definitely recommend this little book. Whether you read while commuting, or during evenings after work, it will definitely get you thinking, and exercising...Your brain.

Keep your brain fit!

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Don't Stretch Before Your Workout!

Static stretching is the type of stretch that is held for 10-30 seconds, and unfortunately, can do more harm than good if performed before a workout.

Reasons to NOT Stretch Before a Workout

1. Stretching should only be performed on warm muscles. Stretching otherwise is counter productive. It causes muscles to pull and contract, leaving an exerciser with tighter muscles than before s/he stretched in the first place!

2. Stretching is relaxing. Its place is after exercise, when the body wants to cool down, and release the tension build up from vigorous exercise. Therefore, stretching before a workout will actually tire you out sooner during the session, and even cause you to not feel like exercising in the first place. Stretch only after exercise, or before bed.

3. Stretching is mainly used for increasing flexibility. You don't really want your joints to be super flexible before a weight training routine. It may cause injury if your muscles are too loose.

What to do Before a Workout

Dynamic stretching is limbering up with movement. This includes exercises such as: Arm circles, body weight squats, hip thrusts, and high knee raises. This type of stretching effectively prepares the body for exercise both mentally and physically.

Five to ten minutes of cardio will also warm the muscles, increase circulation and tell the body it's time to exercise.

Stretching is very beneficial for injury prevention, increased flexibility, and feeling limber and energetic. If you you must perform static stretches before a workout (old habits die hard!) then do not hold them for long. Simply place your body in the desired stretching pose and release. You can repeat this a few times without stretching too deeply. If you ever feel any pull or strain, stop immediately!

Stretch Smart!

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Keep At It!

Starting out is never easy. Nobody becomes good at something overnight. I remember when I started running, I couldn't maintain a jog for more than 10 seconds. Actually, the first time I tried sprinting, I fell flat on my face! My legs were too weak to support my weight! Looking back, I realize just how far I have come. I run everyday, love it, and I'm officially registered for the Scotiabank half marathon in September.

On the other end of things, I took an Aikido class a few years back. It was so hard that I couldn't walk for a week afterward. The moves seemed so complicated. I just could not imagine ever being able to do that with my body. I made excuses: I don't like having to repeatedly fall down. I don't want someone (literally!) twisting my arm, the classes are too early/too far/too expensive etc. I never did go back....

When I started belly dancing last September I noticed many similarities between the Aikido class and dancing. My body felt too uncoordinated, and I didn't think it would ever grow accustomed to the movements. Ten months later I'm still at it, and getting much better! Again I look back and realize what amazing progress I have made. It has not been easy, far from it but it just brings this huge smile to my face. I always have this huge "I'm doing it" buzz. It makes me realize just how much I like to be challenged, and the reward to my well being and confidence is indescribable!

Perseverance is a quality that should be exercised, and worked on regularly because hard work, dedication, and commitment will overflow into other areas of your life. It will result in improved productivity, confidence, and mental focus/toughness.

There is no doubt that there will be bad days, maybe even bad weeks, where motivation is low. The fact is, you have to proceed. Whether it's the new fitness program, activity, or nutrition program.

Push through obstacles, stomp down the hurdles and keep at it!

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Tips for Training Toward Race Day Success

From the spring to fall, Toronto (and all of the other cities out there!) is filled with numerous walking, cycling and running races. It's an exciting time for athletes, and hobby exercisers, as we train our way to race day, and across the finish line.

Here are TEN Tips - Training Toward Race Day Success

1. Run Often. Be consistent by running at least every 3-4 days. Missing an entire week WILL set you back. Unless there is a good reason to take a week off (injury, illness) stay on top of your training regimen.

2. Change it up. Always try to change it up. Yes, every run! You can run 1 extra minute, .1MPH faster, try different intervals, inclines, and alternate between treadmill and outdoor runs.

3. Cross Train. Make sure you hit up different cardio machines, cycle or walk on off days. Be sure to hit the weights from time to time, do thorough stretch sessions, and in general, train your body in more ways than one. This will give you better overall fitness, a better physique, and improved body awareness and heightened fitness levels for race day.

4. Practice Form. On an easy jogging day take the time to mentally go over your form. Are your cheeks relaxed and jiggling? Are your shoulders loose and away from your ears? Are you standing tall with your pelvis slightly tucked? Do a whole body check. If anything is off, retrain yourself with constant reminders, and adjustments. Proper running will posture goes a long way to achieving race day safety and efficiency.

5. Get Out There Early. The best way to not miss a run is to do it in the morning. The birds are singing, the air is clear, and you should be out there pounding the pavement! It's invigorating, I swear!

6. Eat Properly. Fuel your bod with carbs before a run, and eat a protein carb meal after. Food energy is like putting gas in the car. You don't want to hit empty!

7. Always push a little harder. Everybody has their "wall." The trick is to not let it get to you. If you start to think, I always have to stop after 30 minutes, you're going to stop at 30 minutes! Even if you go one minute more, you're breaking down the wall. Always push a tad harder.

8. Listen to your Body. Take a day off when needed. Even if it's Sunday and you have been looking forward to your long run all week. If the bod isn't feeling it, you have to listen or else you'll be sitting out many more Sunday long runs, alright?

9. Train your Abs. The core is where the run comes from. Your limbs draw strength through the core. It provides stability and balance. Plus, strong abs rule!

10. Stay smiling. When the going gets tough, smile. It gives you energy, and reminds you that you're doing this because you want to. It is enjoyable. Running is liberating, it feels fantastic. So go ahead, and grin. It will get you through the tougher training practices.

See you at the races!

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Simplified Weight Loss

Losing weight does not have to be complicated. It really is just a combination of a healthy diet and a regular exercise routine. Really, I promise! Follow these steps to a healthy, and sustainable weight:

1. Food

Start by getting rid of unhealthy food. This can include frozen, fried, junk food and items high in saturated and trans fats. Don't throw them away. If you don't want to go in for one last locust diet (not recommended) to get rid of it all in one go, donate to the food bank or local shelter.

Next, fill the cupboards with healthy staples such as whole grain bread, brown rice, frozen fruits and vegetables (yes, they are frozen but they are not loaded with salt and processed like frozen entrees), low fat dairy, dried fruit, unsalted nuts and lean protein. This is your food! Now you don't have to dine out, or buy junk food to snack on. Buy fresh ingredients as required to minimize waste and to guarantee freshness.

Try to have a plan. One day a week sit down for a few minutes and schedule your meals. You will be more likely to stick with it, and not stray to the local fast food joint, when you can't think of something to make.

Start a food journal to record daily food intake. This will be very useful! It's possible to gain weight on even healthy food, if you eat too much of it. If you would like me to figure out how many calories you should be eating a day for healthy weight loss, please e mail me at kaleenatrainer@gmail.com.

2. Exercise

Let me start by saying that any exercise is good for your health. However, many people do not lose weight by exercising, simply because they are not working out hard enough. While weight training is fantastic if you can only exercise for 30 minutes a day, I recommend cardio. This is because it is easier to determine if you are working out hard enough while running, cycling, or on a machine such as the elliptical trainer. You should get sweaty. We sweat when our body gets too hot and has to cool off. When we get hot and sweat, fat is burned!

I'm not saying to not weight train. You will need to do this too, and stretch as well, but if weight loss is you main goal, focus on cardio, with weights twice a week. Eventually build up to 45 minutes of challenging cardio some days and 30 minutes of cardio, 30 minutes of weight training on other days. This technique WILL get you there.

A combination of a healthy diet, and consistent, challenging exercise will have the pounds falling off in no time!

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