We all need a li'l accountability. Just Sayin'.

My first "real" blog (i.e., one in which I'm not just re-posting someone else's brilliant information). This won't be long and boring as I don't like writing for lengths at a time and don't expect others to want to read multiple paragraphs, but I figure it's about time I begin a personal blog to capture my crazy journey in health and life. As much as I would like to think of myself as a woman of iron-like strength and will, I have to admit, I'm not. Shocker! Like most peeps in life, I need a li'l accountability now and then. My hope is that this blog will push me into that "gotta keep it real" mindset (gasp)! Plus, it gives me the avenue to pass along funny and thoughtful observations or kernels of wisdom that I learn from others. And if I end up being the only one to read my words, hey, I can still benefit from this exercise. Exercise.. what a great word to segue into my first confession: I over-train! Ack! There it is, I said it in black and white. It's not like I over-train my body ALL the time mind you (spoken like a true addict), but apparently I did so this past year. Maybe racing three major USAT National Qualifying races in 4 weeks was a little over-kill, but I did it, and now my body is physically suffering for it (inject here: I qualified for Nationals in all 3 races, woohoo!). But back to hard reality: my sports doc called today with results from blood tests taken last week in his office (he's awesome, btw, if anyone needs a super-duper sports med doc in Charlotte, NC). Apparently, there's a little bitty protein in my body that I am dangerously low on for my activity level. Coupled with some other results and having seen me in his office for multiple muscular issues as of late (an entirely different blog), he said to me calmly, "you are, what they call, 'over-training' or 'over-reaching'," and then he asked in all quiet seriousness, "have you ever heard of that before?" Bahahahahaha.. have I HEARD of that? I think my hubby, mother, friends and even my dog have questioned me about being guilty of such for, oh I don't know, a year or more? My answer was always a shake of the head and a quick, "Don't worry. I'm really not doing too much," but I never knew there was a protein in my body that could actually tattle on me! Gulp. So as I enter this triathlon off-season with a tear in my left calf, tendinopathy in my right glute medius and minimus, impingement and possibly a labrum tear in my right shoulder, and just a few other minor pains, I am reminded that I have over-trained my body by a tiny protein! Hmph. This morning I did strength training for an hour on chest and arms and later rode a recumbent bike for an hour in zones 2-3. I'm going to back off the intensity in training to mostly zone 2 and let my body heal. Or so I am really going to make the attempt. I need this written and read for accountability. I know myself. Just sayin'.

Patellofemoral pain syndrome: Assessment and treatment

Pain in the knees can be attributed to many conditions. One syndrome often times referred to as "Runner's Knee" occurs with pain presenting along the anterior part of the knee. For more on this condition read:  Patellofemoral pain syndrome: Assessment and treatment

Prayers for Boston

Heartfelt prayers going to all in Boston today affected by this terrible tragedy. We are so saddened by this event and want to let you know we support you. #PrayForBoston #BostonMarathon

5 Reasons to Hire a Personal Trainer

What a bloody good article! CLICK HERE to discover a handful of reasons why you should hire ME... or someone like me. LOL.

Motivation!

“Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn't matter whether you are a Lion or a Gazelle... when the sun comes up, you'd better be running.” ~ Source Unknown

Cancer patient fitness class begins - Scottish Headlines - Fife Today

Over the years I've had the privilege to work with a couple of patients going through chemo and radiation for treatment of cancer. These are some of the most dedicated, hardest working, goal-focused clients I have ever trained. I would love the opportunity to motivate, encourage and train others with this threatening disease. Let's get the word out that exercise is vital to everyone, the healthy and those fighting disease such as cancer. I applaud the movement in the UK: Cancer patient fitness class begins - Scottish Headlines - Fife Today

Exercise While Pregnant!

Just because you are pregnant does not mean you can't keep up a regular exercise program (unless you doctor suggests otherwise). In fact, regular exercise can give you more energy, help you sleep better, aid in an easier delivery, reduce pregnancy discomfort, reduce stress, create a healthy baby and speed up postpartum recovery. Need to see proof? Take a look at Kim.. she continued her 4 day a week strength training routine at Studio 1-on-1 all the way up to her delivery date. 4 weeks later, she's boasting a svelte body, a healthy baby and tons of energy! Way to go, Kim!

Hydrate, but make sure you don't drink too much water, either

To say it's hot outside is a drastic understatement. Of course one needs to hydrate during this time, but some could take this too far. To learn more about "over-hydration" read this very timely article by Pam LeBlanc: http://www.austin360.com/recreation/hydrate-but-make-sure-you-dont-drink-too-2402981.html

Recovered from Boston!

Just completed a solid 35 mile bike ride at an average of 19mph. My body held up and my energy levels never waned. I even did a full squat just to make sure the legs were cooperating fully. I'm baaaaack... woot woot!

Boston Marathon 2012 - Accomplished!

Monday, April 16th 2012 is a day I shall always remember: the day I ran in the Boston Marathon. After qualifying on the Charlotte ThunderRoad course in December 2010, I finally got to toe the line at the "mother of all marathons" this past week. But oh, what a difference between running a hilly course in 36-degree weather and a down-hill dominant course in near 90-degree heat!

I had heard from my coach and other experienced runners that the Boston course was hard on the quads, especially during the first 10k, but I had no idea just how hard that would be, until I hit mile 8. It was about that time when I thought to myself, "so THIS is what they meant.... dang, this hurts!!" Compounding the cramping due to the gradient of the course was the unbearable 88-degree heat (and the loss of one of my eGels, i.e., electrolyte source, at the start of the race). In all honesty, I wondered if I would be able to continue to run the entire course. The only other time I had felt cramping like this was during my half-ironman, raced in similar weather conditions, but with only 13.1 miles to run, not 26.2!

All around me well-conditioned runners were walking, stopping, stretching, and at times collapsing at med tents from cramps and dehydration. Over 2000 runners this day failed to finish the race because of the abnormally high temps. I wanted to walk, but was afraid if I did, I might never be able to pick up the pace again. So I just kept running. Not a Forest Gump full-steam-ahead run, but one that distinguished my pace from that of a tired shuffle.

Once I hit the hilly portion of the course, I was feeling a little better. I'm used to inclines so this was a nice break from the quads and provided more focus to the hamis; however the hills were short-lived and always were accompanied by yet another decline. I kept churning. I passed a man who was juggling the entire time he was running, two blind runners, a guy in a wheelchair (amazing!), and lots of girls in cute lululemon outfits. Mantras kept streaming through my head: Keep going...one foot in front of the other...quitting is not an option...you can do it!

The mile markers came and went fairly quickly, I saw my sister cheering me on twice along the course, the crowd support was unlike any other race with non-stop shouts of encouragement, my mind was alert and I had energy... I just could not get the message to my legs, "stop cramping and start moving faster!" It wasn't until marker 25.2 when I felt my legs give a little and allow me to lengthen my stride towards the finish line. I made up a few seconds on that stretch to help me cross the finish line at 3:58:27... and the Garmin showed I ran a full extra half-mile from all the weaving back and forth along the course to grab water and ice and run through water tunnels, spray hoses, open fire hydrants, squirt guns... just about anything put out along the way to cool the runners down.

Once I crossed the famous blue and yellow finish line, a little delirium passed over me for a few minutes. I just ran in one of the most infamous marathons, made just a little more famous this year due to the weather. And I didn't do half-bad. Certainly not a PR, but considering elites were 10-15 minutes slower than their goal time, being 18 minutes behind mine wasn't enough to pull my spirits down. I called my mom not long after my race ended and she asked me the inevitable question, "Would you run this again?" I had to chuckle and tell her to wait and ask me once the pain subsided. Now that my legs are almost back to normal, 4 days after the event, the question still lingers in the back of my mind... "Will I?" I guess we will just have to wait and see.

Your Vote Counts!

Friends, it's that time of year: Charlotte's Best Magazine is looking for the BEST OF THE BEST in 2012.

Studio 1-on-1 has earned the title as "Best of Charlotte" but now it's time to be voted "Best of the Best!" Please read the directions carefully to be sure your ballot counts.

Write in "Studio 1-on-1" in the PERSONAL TRAINER category on the voting sheet.

Limited time to vote, please VOTE TODAY. Forward this info to friends and family... every vote counts!

Click here to vote for STUDIO 1-ON-1 as Charlotte's Best of the Best in 2012!!

Can weight training help endurance athletes last longer?

I once was a gym junkie and lifted so much weight I competed in figure competitions. Then I turned into an endurance athlete, competing in marathons and triathlons. Did I ever quit the weight training? Noooo... and this article points out a very interesting fact: Strength training actually helps endurance athletes, when done the proper way. Read the article here.