Weekly Workout Rundown

Here is a rundown of my workout schedule for the week:

Monday:

35 min run in AM
20 gym strength training at lunch
15 min PM workout from this book (review to come!)

Tuesday:

35 min run in AM
30 min slow/mod walk at lunch

Wednesday:

35 min run in AM
30 min slow/mod walk at lunch
40 min Shiva Rea yoga in PM

Thursday:

Rest
30 min slow/mod walk at lunch

Friday:

35 min interval run in AM
30 min brisk walk at lunch
25 min Supreme 90 Day Total Body

Saturday:

60 min run (4.5 miles)

Sunday:

Rest

This is a pretty typical workout week for me. I always get 5 days of running and 3 days of strength training in. Then, I walk with my mom on my lunch break sometimes and if I’m feeling super strong, I might do other activities. I’ve just started incorporating foam rolling into my routine. And adding in a regular yoga rotation has been one of my goals for this year.

When my son was first born, I always did a 30 to 60 minute Yoga Today workout every Saturday morning, bar none. I always felt better equipped to handle a newborn after Zen-ing out for awhile. My husband was ever so kind to let me have Saturday mornings to sleep in a bit and do some sun salutations. I’ve been having some issues with stress lately, so I want to make sure I keep calm by incorporating a regular yoga practice. Plus, I sometimes get all hardcore on my workouts, and it’s a nice change of pace to slow down and stretch out (although Shiva Rea is no lightweight). I could use a little more flexibility in my life.

I’m going to try and make it a habit to log my workouts here once a week, just to show you how I’m training and to keep myself accountable. Also, I want to see progress. I think that by posting this, I will have a tangible progress report to pump me up for the next week.

What about you? What is your regular workout routine?

February 14, 2013

Birthday Banner DIY: Tassels

I love a good tassel. I’m not a fan of tasseled shoes or curtains, but give me some pretty yarn tassels in a bunting banner, and I just might swoon. I’ve seen some tassel DIY’s out on the interwebs, but I just wanted something really really simple. So, I decided to create my own DIY.

First, cut and gather a handful of 12″ strips of yarn. Let’s say, about 10 strips total for a thinner tassel. Add as many more strips as you’d like to beef up the effect.

Fold the strips over the top of what will be your hanging string.

Then, take one side of the tassel, wind it around the other tail,

and form a knot around the banner string.

By wrapping one tail around the other, versus just tying a knot at the bottom,

you create the tassel-like effect seen here:

Continue making and attaching tassels until you get the desired effect.

I then made a “happy birthday” banner overlay using alpha stencils and matching scrapbook paper.

*Brushes hands together* That’s it, my friends! Another birthday celebrated in handmade style.

Check out my other birthday banner creations:

One: Fringe Benefits Banner DIY

Two: Lacy Doily Banner DIY

February 12, 2013

Barefoot Running Review

I recently picked up The Barefoot Running Book by Jason Robillard from the library (where else?). Like so many others, I became interested in barefoot running after reading about the concept in Born to Run. Turns out, the book is a fascinating read that I recommend to all my fellow runners or runners-to-be out there. The arguments for running barefoot are quite staggering.

Take, for example, the studies explored in the beginning of the book. They seem to suggest that running in old, worn out, cheap shoes is the best for running. The closer to barefoot you get, the better for your body. The modern cushioned running shoe has led to a higher injury rate. Absolutely no studies indicate that they’re any good for you. In fact, the total opposite is true. One study of over 5000 race finishers shows that “those who ran in expensive shoes (costing more than $95) were more than twice as likely to have been injured in the past year than those who ran in cheaper shoes (costing less than $40).” See page 6 for this fascinating research.

Some takeaway tips and tricks that I will be incorporating into my own training are these:

1. On page 104, Robillard suggests that “a necklace can be a handy training tool. As you run, the necklace should remain more or less stationary around you neck. If it bounces up and down, you are probably over striding. If it sways side to side, your upper body is moving too much or your arms are moving across your body.” I love this simple way to tell if you’re running with the correct form. Unless I have someone following me who is trained in critiquing running form, how would I know if I was doing it correctly? I might feel as though I am running efficiently, but, on my own, I am always uncertain about the correct posture. A necklace! Simple as that.

2. You should practice running in short, quick strides. One way to train yourself to take short enough strides is to set a metronome to 180 beats per minute and keep pace. Reason being that shorter, softer, less vertical movement uses less energy than big vertical movements. Also it’s helpful to focus on lifting the foot versus landing. This way, you’re always thinking of elevating, creating lighter footing.

3. Robillard also offers another handy nugget about proper posture with this super simple exercise. Raise your hands over your head and stretch upward. The posture that this leaves you in is the best posture for running. I have routinely stopped myself on the treadmill when I have felt myself slumping and perform this exercise. It really brings awareness back to the correct body posture.

I have tried a little bit of barefoot running on my home treadmill. I can’t wait to try it out this summer on the sidewalk, as the ground is like permafrost right now in Wisconsin. That’s right–the sidewalk. Robillard emphasizes the efficiency of running on concrete. If you see a goofy blond running around sans shoes, now you’ll know the backstory.

And I’ll leave you with some handy resources reiterated several times throughout the book for further exploration:

Chi running
Kemme Fitness
Evolution Running
Good Form Running
Pose Method
Barefoot Running University: Robillard’s very own website

Have you jumped on the barefoot running train yet? Would you ever consider running barefoot?

February 2, 2013

Personal Trainer Interview 3: Sarah Loranger

Sarah Loranger just passed her personal training test last week. *High fives* all around! Since she’s a brand new personal trainer, I thought she could give us a unique perspective from someone who is just starting out and fresh off the hot-testing-seat. She is also a Tone It Up member, which is how I actually met her.

Thanks so much for being with us Sarah and for sharing your fresh insight!

“My main goals this year are to learn as much as possible working in the fitness industry and inspire as many people as I can!”

1. What was the driving force behind your decision to become a personal trainer?

During college I gained about 20 pounds. I knew I had to do something so I bought a few workout DVDs and instantly fell in love with working out. I loved the challenge of making my body stronger and the feeling of accomplishing workouts. I wanted to turn my passion for working out into a career of helping and inspiring others.

2. How did you choose which personal training agency to certify with?

I Googled a bunch of different certifications and talked to a few personal trainers I knew and they recommended ACE.

3. How did you prepare for the exam? Any tips, tricks, or best practices?

I studied a little bit every night after work. I would also study most of the weekends but give myself a day off. What helped me most was taking advantage of breaks at work. I would bring my study material with me and study on my fifteen minute breaks and during my lunch hour.

4. Could you give me an idea about what the testing day was like?
I always get nervous before exams but a friend told me to stay calm the day of the exam and visualize myself passing and starting my dream career. That helped a lot. The test went a lot quicker than I thought it would. Seeing PASS at the end was one of the best feelings ever!

5. How are you using the web/social media to build your online presence as a fitness professional?

I mostly use Twitter to try to motivate my followers. I also have a Facebook page where I post health-related articles and motivational pictures. I eventually want to start filming workout videos to post on YouTube/Facebook/Twitter.

6. Any health and fitness resources/research publications that you read daily or recommend? How else do you keep up with PT trends?

I love the articles on Fitsugar.com and Shape.com. I also love ToneItUp.com for workouts/recipes. I would like to get a subscription to Women’s Health and Shape magazine soon.

7. These days, there are a variety of places/ways to train—at a studio, in homes, in offices, and even online. Where do you see this certification taking you?

I am going to be applying to several gyms soon. I think that will be the best place to start my fitness career to gain experience and learn more about the industry. A friend of mine is taking her personal training exam sometime soon and we are planning to start our own business together in the future. With the ACE certification it is required to have 20 hours continuing education every two years so I will get my Group Fitness Instructor certification next.

8. What are your plans for using your certificate in the future? Any personal training goals for this year?

My plan is to motivate/inspire/help others to achieve their weight loss goals and live healthier happier lifestyles. I also want to start my own business with my friend within the next few years. My main goals this year are to learn as much as possible working in the fitness industry and inspire as many people as I can!

9. What advice would you give to someone like me who is just starting out and studying for the CPT exam?

Keep your goal in mind and take advantage of any free time you have. Use that time to study-and workout of course 😉

Thanks so much Sarah! Congratulations on passing your exam and good luck to you in your future in the fitness business. I look forward to seeing that pretty face on YouTube!

For more personal trainer insight, check out my interview with:
Erica House
Tamara Treu

January 31, 2013

What’s Going on Here?

Things have been pretty peachy around here. A lot of fun, everyday things, caught on my camera phone, have been turning into remarkable memories. You know, things along of the line of your job getting an upgrade to manager and spending your evenings skiing instead of loitering in the living room.

Best things about this past week:

1. Got promoted to manager at my job. My title is now Web Copy Manager, and I am in charge of two highly talented interns. Thus, Hubster and I had reason to get dressed up and celebrate. Sangrias are one of my favorite ways to imbibe, on those rare occasions that I actually do.

2. Some days, you just feel like finding a hole-in-the-wall diner and eating there. There’s something so luring about outings with no expectations of you or your destination. You get that down-home feel and backwoods prices. And it’s been at least a decade since I’ve seen one of these rad dinosaur crayon holders:

And diners are the only place where it’s acceptable for your kids to stack all the jelly packets, right? Oh, is that just us?

3. This idea fascinates me. The library in a nearby city creates these little reading spots where you can grab a free book. Isn’t this the most charming little nook ever? Totally made my day.

4. My brother-in-law and nephew created this awesome snow fort at my mom’s house last time we got dumped on. It has three entryways/exits. This brings back so many memories from childhood. Most of us up here in Wisconsin dread the snow. But you have a choice: move away, dread it, or embrace it. This is a perfect example of working with what you’ve been given.

5. Another way to avoid the TV trap: go to Kwik Trip, buy two loaves of 50 cent bread, head to the park, and feed the non-migrating ducks. Oh, and you know, check out the beautiful sunset while you’re there.

6. Either we can complain about getting dumped on with loads and loads of snow, or we can go out and play in it. Plus, after awhile, you start to feel warm and don’t get all bummed by that I-can’t-stand-this-cold attitude. It’s also a great way for the whole family to embrace fitness in a non-fitness-y way. The best part? Finding the most adorable little set of skis and poles for a four-year-old. I can hardly stand it!

7. I’ve been on a mission for months now to keep on trying new foods, and after a funny comment made by a friend about how I eat all these weird “tofu” things, I thought, what the heck? It was only $2 at the grocery store. It wasn’t quite as gross as others had led me to believe. It had an egg white-like texture and egg whites are a staple for me. I tried the tofu in a teriyaki stir fry and it was just fine. Such a great alternative source of protein!

So, what have you been up to lately? Any particularly troublesome areas in your life that you’ve learned to embrace or have turned into something you love? Or any ways in which the ordinary has turned into something much better?

January 24, 2013

Personal Trainer Interview 2: Tamara Treu

In this second installment of my personal trainer interviews (read #1 here), I sought the advice of local trainer Tamara Treu, whom I have personally trained with. She teaches a boot camp-style class at lunch at work. The sessions leave you with that so sore-in-a-good-way feeling every time because they’re always completely different and progressively harder. Tamara also owns her own personal training business in town, so I thought she would have great perspective on the real-life business of training. I was right! She offers some excellent insight.

“When I started my own business I didn’t really know what to expect. Since then, I’ve found that the most important thing is truly caring about your clients.”

Thanks for being here, Tamara! Take it away:

1. What was the driving force behind your decision to become a personal trainer?

Working out was always a hobby of mine, and I love the saying “if you do what you love, you won’t have to work a day of your life,” so I set out to do what I love. At the same time, I also wanted to help people with their weight loss goals, because I know all too well how it feels to be uncomfortable in your own skin. Being a trainer is incredibly rewarding. I love watching my clients transform.

2. How did you choose which personal training agency to certify with?

For me that part was relatively easy. My mom is also a certified personal trainer and she got certified through ISSA. She had no complaints and was already familiarized with the company. I trusted her recommendation.

3. How did you prepare for the exam? Any tips, tricks, or best practices?

Well it helps to enjoy what you are studying! I set a side an hour every day to read and study. I made sure to do the practice exam and all the quizzes, but most importantly I applied the info to my own life. I tried new moves in the gym, designed workout programs for friends, and started using “trainer terminology” in day-to-day conversation.

4. Could you give me an idea about what the testing day was like?

For me it was just exciting because I knew I had completed what I set out to do! And FYI, it is only one of many tests you will need to take. In order to maintain your certification, 20 credits of continuing education every 2 years is required. I just finished my certification in Self Defense this month!

5. How are you using the web/social media to build your online presence as a fitness professional?

Facebook is probably the most convenient means of networking, and a website is a must! But other than that I let my clients success speak for themselves! I don’t do much advertising. My clients are almost always recommended by word of mouth.

6. Any health and fitness resources/research publications that you read daily or recommend? How else do you keep up with PT trends?

I’m addicted to Oxygen magazine and FitnessRx, I follow other successful fitness professionals on Facebook, and the required CEU’s help to keep me updated as well. The other thing that probably helps the most is having a group of “friends in iron” as i like to call them. Others who share the same passion for fitness. We bounce ideas off each other and challenge one another to try new things. Last summer I tried Crossfit for the first time with a friend and loved it! Things like that keep my profession fun!

7. These days, there are a variety of places/ways to train—at a studio, in homes, in offices, and even online. I know you own and operate a training center in town and lead corporate workout sessions. What has your personal training experience been like? How did you go about building up such a great clientele?

I started off training in a gym which I would recommend all new trainers do. You can learn a lot about the business side of training while working in a gym and I also learned a lot from being able to shadow other trainers before I got my real start. When I started my own business I didn’t really know what to expect. Since then, I’ve found that the most important thing is truly caring about your clients. There needs to be a relationship deeper than just being the one counting their reps. People usually struggle with their weight or health on an emotional level. It’s part of the trainers job to help that person find the root cause of the problem.

8. What are your plans for using your certificate in the future? Any personal training goals for this year?

Currently I’m really happy with were I am. Eventually I’d like to expand my business somehow, but for now I’m just staying focused on my current clients as well as my own health and fitness. My goal for the year is to have all my clients reach their goals! I am going to continue my practice of self defense and will introduce that into my business as well.

9. What advice would you give to someone like me who is just starting out and studying for the CPT exam?

Have fun with it, don’t stress, and stay healthy and strong!!

Thanks so much for your insight Tamara! If you’re in the Fox Valley area, check out Tamara’s personal training.

January 23, 2013

Show and Tell

C’mon, we can still have show and tell as adults in a virtual world, right? I think so.

Well, the story is that I was completely inspired by this post from Rachel Denbow over at Smile and Wave to make a quilt. I have never felt anything close to desire to sew a quilt before. I thought they were too fussy, too old-lady, too time-consuming, and all those other really bad stereotypes. Boy, was I proven wrong! Rachel actually made it seem doable to me–and stylish! I actually wanted to make one. If you know, me, that doesn’t seem possible. But, on a quilting adventure we will go.

The lucky recipient of my very first quilt is my little nephew who turns ONE this Sunday. I chose colors that were youthful, but that would still grow with him, the theme being yellows, greens and browns. Some of the pieces are leftover from a Christmas stocking that I made him, so it will have a special link. I used a 40″ x 60″ fleece blanket as the backing, so the size of the blanket also leaves room for him to grow. I chose a pre-made fleece blanket for my backing, because it’s cheaper to buy a fleece blanket at the store than to buy fleece fabric by the yard. Go figure!

I made my own binding using the “cheater method” that Rachel recommends. I am all about “cheats” and “shortcuts” when it comes to sewing, as long as it doesn’t affect the integrity of the finished piece. And actually, making binding from the leftover quilt fabric is so much more amazing than just buying premade binding. It matches and it’s so pretty.

Here is the final product, all bundled and ready to be presented to one handsome little guy. I hope he snuggles his face into it as he likes to do with other soft things. That would truly warm his auntie’s heart.

See that stack down there? That is the beginning of the next quilt I plan to tackle. I want to make a quilt large enough to fit our bed and warm enough for my husband’s liking. He didn’t even mind that there were a lot of pink vintage florals, as long as the quilt is warm. It will be three layers “deep,” with the quilted cotton top, cotton sheet backing (rescued from the thrift store) and a plush fleece blanket for the lining. That oughta do it, right? Then, my Peanut has me on commission to make him a quilt too, even though his great-grandma already sewed him a beautiful one. Who am I to resist his request though? Warms a momma’s heart.

Can’t wait for the next round of show and tell. It will mean that I have finished quilt #2. I mean, wow! I never thought in a million years I would be showing you a quilt I sewed. Anything is possible with the right motivation. Thanks Rachel!

January 21, 2013

Documentary: Food Matters

Have you seen Food Matters on Netflix yet? If not, you need to check it out. It’s not one of those documentaries that shows the gory conditions of chicken farms or meat factories. It’s actually an encouraging documentary about how healing food is. I heard about this through a friend, and I can’t encourage you enough to watch it.

Source

We all know people who pop pills as soon as they’re diagnosed with something that they potentially have the ability to reverse. Instead of treating the root cause of the problem, they rely on medicine to fix it. How many more cases of diabetes or heart problems could we prevent if we all focused on good whole foods? This really hits me close to the heart. I want people to thrive, not just survive, trite as it may sound.

One tidbit I was shocked to learn was that huge doses of vitamin C were given to some cancer patients in a study and it helped! But the researchers were shunned from publishing their findings in any of the major publications. Even the information we get from rock-solid, research-based, scientific publications can be skewed. Wow!

I’m also enamored with the idea of eating as medicine. I’ve mentioned before that I’ve been sponging the material in this book. My mindset about food has completely changed since checking out The 150 Healthiest Foods on Earth at the library. I mean, I knew fruits, vegetables and other whole foods were good for your body, but only in a really generalized sense. I would read about a vitamin or antioxidant here and there in an article, but never focused squarely on one food at a time, learning about all the healing properties that one cup of spinach or button mushrooms offer your body.

I highly suggest both of these resources, even just from the library. Check out the Food Matters website too. They have some really amazing resources on there. Happy researching!

January 16, 2013

Personal Trainer Interview 1: Erica D. House

Since I have decided to become a personal trainer, I thought it would be wise to pick the brain of some other personal trainers out there to glean some insight about the certification process and any helpful insider tips they’d like to share. I also thought that doing interviews on my blog might benefit any other readers out there who have any interest in becoming personal trainers themselves.

So, without further ado, meet my first guest, Erica House from EricaDHouse.com. She is a psychology instructor, ACSM personal trainer, and a certified intuitive eating counselor. She’s a fitnesss professional with her own personal weight loss story. Take it away Erica:

1. What was the driving force behind your decision to become a personal trainer?

I lost 50 pounds a few years ago and became the ‘go to’ person people asked for fitness and nutrition advice. I realized that I loved helping other people reach their goals and I knew from being a college professor that I enjoyed teaching so personal training seemed like the best of both worlds!

2. How did you choose which personal training agency to certify with?

I had friends that worked in the industry and I asked them which certifications were the best to go with. The two I routinely heard were ACSM and NASM. I went with ACSM because it is the one I found my local gyms to prefer, but I have heard that both are the ‘gold standard’ in personal training.

3. How did you prepare for the exam? Any tips, tricks, or best practices?

I studied for the exam for one month. I had taken an anatomy and physiology class for fun a few months prior (because I’m a huge dork) and had a good background already in the nutrition side of things so I was able to prepare in a shorter time than suggested (which is usually at least 3 months.) I purchased the study guides and reviewed them for a few hours a day before and after work. I read through the chapters, created an outline for each one, and flashcards for the major terms/concepts. That took a few weeks and the last week I spent re-reading everything I created until I just couldn’t take seeing it anymore!

4. Could you give me an idea about what the testing day was like?

I lucked out and was able to take my exam at my place of employment (a university.) I arrived at the testing center and they took my purse and cell and sat me at an isolated computer area. The exam was all online and I finished in about half the time allowed. I was beyond nervous and the moment the test was over and I saw that I passed I was elated!

5. I know you are a psychology professor—I was a psych minor myself. I’m interested in how fitness and psychology might meld together. Is there anything you’ve learned about the brain or human behavior/motivations that would help in a personal training setting?

There is SO much overlap between the two fields. I teach a drugs and behavior course where I lecture on how to set SMART goals, a topic covered heavily in the ACSM exam. I also lecture on motivation and learning new behaviors in General Psychology and those concepts of forming new healthy habits are important when trying to engage new clients.

6. How are you using the web/social media to build your online presence as a fitness professional?

I actually started my blog with the idea that I would do in-person Health/Wellness counseling. I envisioned the blog being a way to recruit new clients and I didn’t expect that the blog itself would become the main focus! I now see my PT cert as a way to lend credibility to the writing I do in the health/fitness industry and I’m actually finally starting to work as a trainer locally next month.

7. Any health and fitness resources/research publications that you read daily or recommend? How else do you keep up with PT trends?

Every morning I check out Blisstree, Huffington Post Healthy Living and NPR Health Shots to look at the health news for the day. I love learning about the latest nutrition trends or fitness craze and I’ll save the best articles I come across to share with my followers on twitter throughout the day.

8. These days, there are a variety of places/ways to train—at a studio, in homes, in offices, and even online. What has your personal training experience been like? Or where do you see this certification taking you?

My first experience personal training will start in a few weeks at a local facility. I don’t anticipate ever training clients in their homes. I thought about it and the idea of having to travel and lug the equipment around didn’t appeal to me. I may offer online PT at some point in the future but I really like the idea of doing it face-to-face for now.

9. What are your plans for using your certificate in the future? Any personal training goals for this year?

My primary goal is to start my first PT job and learn as much as I can about the field to best serve my clients! I know what types of workouts I prefer (running, barre, circuit training) and I’m hoping to learn many other types (TRX, spin, …) as I anticipate many clients being interested in things I don’t have an extensive knowledge of (yet!)

10. What advice would you give to someone like me who is just starting out and studying for the CPT exam?

Start early! Set up a specific schedule for how much you’d like to have accomplished in a week and give yourself a bit of extra time still for those weeks where life just gets too hectic to stay on track. Also, spend some time researching online what your specific exam will be like and the experiences others had with taking it.

***Thanks so much for your insight Erica! I plan on using these tips as I head out on my own journey. If you haven’t checked out Erica’s fitness blog yet, you need to!

Stay tuned for the next installment of these Personal Trainer Interviews. My next guest is a local trainer whom I’ve personally trained with and who owns her own studio in town. If you have any other burning questions you’d like answered, let me know and I’ll try to incorporate them into future interviews. Leave a comment here or tweet me @StarBasil.

January 15, 2013

Big Announcement

It’s official! I’ve purchased all the supplies to become an NASM certified personal trainer. I’m super excited. The materials are on their way and this is going to happen, because I’m finally going to make it happen.

I don’t have any plans of quitting my day job. This certification is something that I’ve been dying to have for a long time. I’m doing it for my own health, personal enrichment, expanded knowledge, more clout as a health and fitness writer, and perhaps online personal training down the road. I’m toying with the idea of getting a second job as a PT at a gym, but I’ll cross that bridge later.

This was an impulsive, yet planned, buy that I know I won’t regret. I will be entering a new decade of life in about 6 months (exactly the amount of time I have to take the PT test), and I wanted to do something big to take me running strong into this next decade. I kept thinking about how you never regret things you try, but you do regret things you never tried. I am not going to regret anything this time.

I’m so excited to take you along for the ride. I’ll keep you posted on progress, testing tips, workshop updates, and how it’s all going. In the meantime, I can hardly stand the wait until those books get here!