One-word Theme
Posted on | January 19, 2012 | Comments Off
Words have power. My word for 2012 has a super power; it’s like a compass that guides me back when I veer off course. The one-word theme I chose this year is FOCUS–I wear it on my wrist as a reminder of the goals I’m working to achieve today.
While I can be out of focus for hours or even whole days at a time, I’ve also learned to move in the direction of the wind when that serves me. Getting back on course and navigating through shifting winds requires intention, desire and a plan. Without that, most of us are “like a leaf at the mercy of the wind,” a searing simile Don Juan pinned to Carlos Castaneda in Journey to Ixtlan.
I admit that Don Juan’s words suited me in my twenties. Thirty years later, I’m often accused of being “compulsively goal-driven,” like it’s some kind of affliction. Most of the runners and athletes I know tend to set goals. It’s what pulls us into the pre-dawn day to swim laps, run hill repeats or conquer a WOD (for my cross-fit friends). We do it to get fitter, faster, stronger–all measurable goals that require steady effort if you want better results.
I’m aiming for better results in fitness and health this year so my one-word theme is perfect for that. It’s just right, in fact. What about you? What word would you choose to represent your life or aspirations?
Cheers to your good health!
Tags: Fitness > focus > Goal-setting > health > Running
The Year of Living Strong
Posted on | January 17, 2012 | 2 Comments
I had a birthday at the mid-point of 2011. That’s not what caused a derailment of many goals I’d set for the year though. That happened when I decided to rejoin the corporate world as a marketing brand manager, a decision that set a lot of change in motion, like: 1) I sold my house; 2) I bought new house in new town 75 miles south of home base; 3)I learned to readjust to a daily 8-to-5 work week–in an office.
Making so many life changes in a short timeframe is tough; it can be especially distruptive to health routines. I know–it turned mine topsy-turvy these past several months. Yet something is different today. I’m not anguished over the changes. I’m not beating myself up or sabbotaging my efforts for falling short of perfection. There is an art to adapting to life changes and it has to do with accepting where you are and being okay in the now. I can’t tell you how to get there, I only know it makes change easier when you’re balanced and healthy.
So with 2012 underway, I’ve got a lot to celebrate and today I woke up with the desire to blog about it. Here are three reasons I’m celebrating in this New Year:
- I’m happily settled in my new home in Carlsbad, CA, located just a 2-mile jog from the coast. I’m thrilled to be living in such a beautiful area where there’s no shortage of amazing running trails. And did I mention the ocean is just up the street? Major bonus: I run on PCH a few days a week now among the surf and beach-loving masses.
- I have a new job and am lucky to work with health-minded folks focused on creating a company where people are encouraged to embrace a work-life balance. It’s fun and definitely a supportive environment for fostering my passion for healthy living.
- I turned 50. I know, I mentioned that already. But what you don’t know is that turning the big five oh is no big deal. Really. I’m getting stronger, faster and fitter still. The only thing that’s different is I get regular mailings from the AARP requesting my membership…and I tear them to shreds with my bare, non-arthritic hands.
So what can I tell you about 2012 except I don’t think the world will end as the Mayan’s predicted. I think for many of us it’ll be a year of getting stronger, healthier and more balanced. And for me, that translates into living happier. What about for you?
Cheers to your good health.
Tags: Change > Goal-setting > Happiness > Transitions
How Training for a Marathon Can Ruin Your Fitness
Posted on | April 23, 2011 | 2 Comments
I made a classic rookie running mistake while training for the Boston Marathon: I ran too much and cross-trained too little. It might seem counterintuitive that a fitness trainer would sacrifice her overall conditioning to get better at a single sport, but that’s what I did. Some of it was by design–carrying extra muscle on my frame was tough during long runs–so I did some shredding and dropped weight. That was okay at first. But when I stopped going to the gym in favor of longer miles on the road, I paid by losing strength, muscle efficiency and total fitness.
One week after my Boston Marathon debut I’m still limping like a wounded animal. So instead of a race report, I’m writing a cautionary tale to other runners. Do not sacrifice performing a good strength routine for runners while training for long distance races–it’ll only backfire, especially if you’re over 40. Here’s the most critical strength exercises for marathoners. If you do these, you’ll improve performance and stay off the disabled list:
Don't be like this sad little guy. Do your strength conditioning and cross-training to avoid running injuries.
1. Strengthen Your Glutes - Do your squats and bridges. Check out these exercises if you need ideas to inspire your workout.
2. Work Your Core - A strong torso is a must-have for runners. I like doing stability and Bosu exercises–this routine from Runner’s World will get your mid section in shape fast.
3. Stretch Often – I admit to being impatient with this one, but stretching for runners really does wonders for warming up the body. There’s no bettter coach than Hal Higdon and his website features the best stretches for runners. Do this stretch routine and you’ll stay healthy.
There are no short cuts when training for marathons. Running fast for 26 miles is challenging all by itself–when you do the best exercises to improve running, you’ll be ahead of the pack. Better still, you’ll avoid injury. I wish I had stuck with this simple exercise routine for better marathon performance. I thought I was being smart by running more miles, but it turns out that without strength conditioning the extra miles were wasted–and that approach actually made me less fit in the long run.
So live and learn, right? Even fitness trainers make mistakes. Next race, I’ll be ready. Now I need to head to the gym to work my core and burn my glutes.
Cheers to your good health!
Tags: Boston Marathon > Exercises for Runners > Fitness > Hal Higdon > Marathon > Runner's World > Strength Conditioning > Stretching
38 Reasons to Run Boston
Posted on | April 19, 2011 | Comments Off
Over 1000 California runners competed in the 2011 Boston Marathon--many from Orange County.
The Orange County Register profiled 38 local runners heading to Boston for the big race. The story is online and I found many of the reasons people run so inspiring–check it out here. I’ll be back to post my race report tomorrow–got to run, um, I mean call a taxi, to Logan Airport now to catch my flight home.
Tags: Boston Marathon 2011 > OC Register local runner profiles
Boston Marathon Bound
Posted on | April 10, 2011 | 6 Comments
Don't see me in the crowd?
Let me say right up front that while I’ve only been a serious (i.e. competitive) runner for the past 2 years, I’ve thought about running the Boston Marathon ever since Rosie Ruiz hopped on a train to take the title. I thought, ‘any race worth cheating to win must be pretty important.’ And indeed, among serious runners Boston is about as important as races get.
Somehow in 2010, I managed to score a BQ–that means I qualified to run the race in 2011. Even more amazing than that feat, I managed to actually get a ticket to the starting line–the race sold out in 8 hours on opening registration day last October. I felt like Charlie winning the golden ticket to Wonka’s Chocolate factory when I got the news that I’d been accepted to the big race.
My Boston Marathon training began in earnest in December. At the time, I was freelancing on a few marketing projects and getting my fitness training business off the ground. I was busy but still carved out time to run and do a fair amount of strength-training, too. Fast forward a few months: I took a real desk job in January–the company is based far from home so I spend a few hours a day commuting. The net effect: I have more money but I’m less fit than when I was self-employed. I sit on my butt too much. I train too little.
There are 8 days until Boston and this morning I can hardly walk. The iliotibial band on my left leg is inflamed, causing severe pain to my knee and hip. I ran my last training run yesterday, as it turns out, when at 9 miles I couldn’t take one more step without crying. The pain is that bad. And this injury is all my fault–it’s due to lack of proper conditioning and too much sitting on my butt.
My mantra now is Patience, Patience, Patience. I have 7 days to heal for Boston–and the rest of my days to use this lesson as motivation. You can’t wing it in a marathon. It takes preparation and proper training to succeed. Sounds a bit like life, if you ask me.
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Shelly Roberts
On an October day in 2006, I owned up to being a fat, mid-forties female with a deep disdain for my ever-widening hips. I wanted more from life. What some people might call "middle-age spread" was a chasm that separated me from my potential. I had to find a way to bridge it, or that chasm was going to swallow me up.
Today, I'm a certified fitness trainer, competitive distance runner and a self-appointed health evangelist. My Twitter bio says I'm saving the world from OD'ing on Twinkies. That's a tongue-in-cheek way of saying I want to help influence change.
Here's my basic belief: Life can be challenging and stressful enough. Why make it harder by being unfit, unhealthy and, unhappy? Make a change. Start by moving your body every day. Eat clean foods and nurture your spirit. It'll transform your life-- I know it.
Cheers to your good health.
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