What motivates you?

Shorter days, colder temps, more parties. How do you stay motivated during the winter months?

We stay motivated by setting goals for spring races.  You'll see us running our fastest marathons yet. Training starts in January!



What's your spring goal?

Bathing Suit for Running?

Tomorrow I take on deep water running for the first time ever and I'm on the hunt for a sport appropriate bathing suit.  In the meantime, congrats to a friend, Danielle Quatrochi, on showing us what it means to set goals and then ACCOMPLISH them!

Remember, this holiday season, to commit to helping others achieve their goals too.  Support, cheer and ask for updates.

Happy swimming/running?!

ABCEMBER is Here!

Why wait for 2012 to start working on your six pack abs resolution? Instead, make December all about the core - or, rather, Abcember! You can always fit in 20 minutes of exercise a day somewhere in your busy holiday schedule and core exercises require nothing more than a little bit of floor space in your own home. So, get crunching this December and begin training for your next in 2012 with a core that's built for speed with the following workout:

WORKOUT GOAL: 20-30 minutes of core work at least three times a week during the entire month of December.

Plank (1 minute)

1. Begin lying face down, resting on your forearms. Push off the floor, raising up on to toes and forearms so your body is parallel to the floor.


2. Focus on pulling your abdominal in, keeping your tailbone tucked under and your back flat.


3. Prevent your bottom from sticking in the air or sagging in the middle, making a straight line from your head to your heels. Make sure you are looking slight forward so a not to put strain on the neck.


4. Hold for 30 seconds to a minute, lower and repeat for 2-3 sets.

Side Plank (30 seconds each side)

1. Lie on your right side. Keep your right forearm flat on the floor (at a right angle from your body), and your feet stacked.


2. Lift your body up on to your forearm and the side of your right foot so your body is parallel to the floor


3. Aim for a straight line between your head and feet.


4. Rest your left arm by your side or lift it straight up towards the sky.


5. Hold for 30 seconds. Turn around and repeat on your left side. Repeat for 2-3 sets. Progress to holding position for up to a full minute.

Plank Walks (30 seconds)

1. Start in the push up plank position with abs tight and arms straight and hands shoulder-width arm under your shoulders and neck slight up so you are looking out in front of you.


2. Bend one arm to bring the elbow and forearm to the floor.


3. Bring the other arm down so you are in regular plank position with your forearms on the floor (elbows on the ground directly under your shoulders.


4. Push back up to the start position and repeat lowering the other side first.


5. Alternate lowering and raising your arms for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Leg Raises (1 minute)

1. Lie on your back with legs straight up in the air, 90-degrees from your body. Place arms straight down along the side of your body or tuck hands under the small of your back. Head flat against the floor.


2. Keeping your legs straight and feet together with toes point out, slowly lower legs as far as you can towards the floor without touching the floor or bringing your head off the ground.


3. Hold for 2 seconds and then return to start position keeping your belly button drawn in the entire time.


4. Repeat for 30 seconds up to 1 minute. Repeat for 2-3 sets.

Mountain Climbers (1 minute)

1. Start in the push up position with your back flat, hips low and weight over your shoulders.


2. Keeping your hands on the ground and head looking out in front of your, push off/jump one foot up towards your hands, keeping your knee between your arm and back and hips low.


3. Swap your feet back and forward as fast as you can, without losing form, so you are alternating foot placement as you are running in place. Be sure to keep your back straight.


4. Continue for 30 seconds working up to 1 minute. Repeat 2-3 times. Start on your hands and knees and get into in a sprinter’s start position.

Opposite Arm/Leg Extension (1 min/30 sec each side)

1. Kneel on all fours with back flat and palms flat on the ground.


2. Extend the left arm and right leg out.


3. Squeeze your abs as you bring left elbow and right knee together under your torso curling your back up as you bring them in towards each other.


4. Hold for 3 seconds in both extended out and crunched in positions. Repeat one side for 30 seconds and then switch sides. Repeat 2-3 sets.

Russian Twists (1 minute)

1. Sit with your knees bent and feet crossed.


2. Lean back until your abs burn (back straight).


3. Hold arms out in front of you with hands clasped together.


4. Twist your upper body to move both arms to touch the ground to the outside of one hip. Repeat moving arms from side of the hip to the other side for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Crazy Ivans (1 minute)

1. Sit with your knees bent and feet crossed a few inches off the floor (modified: leave your feet on the floor)


2. Lean back until your abs burn. Make sure to keep your back straight.


3. Clasp your hands together and bring your arms straight out touching the ground outside of your right hip.


4. Rotate through the upper body to bring your hands up over the opposite shoulder, then down to the same hip, and repeat. Keep head facing forward during the entire time.


5. Switch to the other side after 30 seconds and repeat for another 30 seconds. Repeat for 2-3 sets.

Toe Touches (30 seconds)

1. Lie on your back with arms and legs straight up in the air.


2. Using your abs, reach towards your toes with your arms.


3. Return to start position and repeat for 30 seconds. Try to keep your shoulders from touching the ground on your way back to the start position so your abs remain engaged the entire time.


4. Continue for 30 seconds working up to 1 minute. Repeat for 2-3 sets.

Bridge Lift (30 seconds)

1. Lie on y on your back with your hands at your sides and palms facing down. Bend your legs so that your feet are flat on the ground and directly below your knees.


2. Fire your glutes by driving your heels into the ground to raise your hips. Your hips should create a straight line from the knee through the hip and shoulder. Again, maintain this position by firing the glutes (driving the heels into the ground) and not flexing the lumbar spine. You should feel it mainly in your glutes and hamstrings, not your back.


3. At the top point, draw in the abdominals (pull your belly button toward your spine) and hold.


4. Hold for 30 seconds for 3 sets. If your legs fatigue and your hips drop before the 30 seconds, reduce each set to 15 seconds.

Bicycle Crunches (1 minute)

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle.


2. Slowly, at first, go through a bicycle pedal motion alternately touching your elbows to the opposite knees as you twist back and forth.


3. Continue for 30 seconds working up to a minute. Repeat for 2-3 sets.

Supermans (20 reps)

1. Lie on your stomach with legs straight and feet together and arms straight up by your head.


2. Lift both arms and legs a few inches off the floor and hold for 3 seconds. Keep feet pressed together and arms straight out passed your head.


3. Lower and repeat 20 times. Repeat for 2-3 sets.

How Do You Stay Young?

Forget treatments and expensive products. Stay young in less traditional and dare I say "better" ways whether it is jumping off a curb during your run, wearing a loud workout outfit or skiing in only your bikini! Check out one of our favorite staying young stories in Bazaar's August 2011 edition: The Pressures of Staying Young by Alex Kuczynski.

Special thanks to my sis-in-law for passing this story along!

 

Want to start running?

The fall is upon us and it's a great time to get out there and start running and achieve new running goals. We want you all to avoid injuries and have fun while running. We've put together a list of our top tips of how to start running for new (or returning) runners

1. Run and Walk

The most common mistake we see is people deciding to just go run for 3 miles. It's easy to do, just lace up those sneakers and head out the door, right? Wrong. Running without a proper mileage base and starting out too fast can lead to injuries and burnout. Ease into running by gradually increasing miles and pace and/or intensity. If you haven't run in years, we recommend a walk/run approach. Set a time goal (20 mins of exercise) and then run for 2 mins and walk for 2 mins. After a few runs like that, begin to run for longer (3-5 mins) with shorter walk breaks.

We promise you'll enjoy the run more and wake up with less aches and pains than if you had run full out for 2 miles.

2. Rest!

It's a common belief that in order to get faster and run longer requires more running. While you do need to put in more hours out there on the pavement or trails, the biggest part of running farther and faster is recovery time.

Running is an intense exercise and because of that, you need to special attention to recovery. It's important to properly cool down and stretch after runs.  Recovery begins during your cool down. Begin slowly your pace down to bring your heart rate down for the last 5 minutes of your run. After, spend 10 minutes stretching.  Stretching will help minimize post-run soreness.  Proper post-run nutrition, hydration and icing are also key components of recovery. Eat carbs & protein within 30 minutes of a workout and remember to hydrate properly all day. Icing will help ease sore muscles and joints.

3. invest in the proper shoes and clothing

It's true that running is a pretty low cost, low maintenance sport. However, there are a few key pieces of "equipment" that require an investment. The most important piece is finding a proper shoe.  Not all running sneakers are created equally nor are all correct for you.  Go to a specialty running store (not a store like Sports Authority) and talk to the sales person about your training, where you are at in training and your running history. Don't be embarrassed! They are there to help you find a shoe you love and in turn, love running.  Jessica and I recommend Peter at the downtown Urban Athletics, he helped us find the shoes that we love and carried us to our marathon goal times.

Finding the right clothing is another huge part of running.  Chafing isn't a myth! We highly recommend lululemon athletica for both men's and women's running clothes. The lululemon educators will help you find the right shorts, crops and running tops for your body and your needs.

4. Set Goals

Running is great and we want everyone to feel the joy and adrenaline rush of a good run. Not all runs are joyful and pain free however. There are days when your motivation is low or non-existent and you won't want to run. That's where having a goal and a plan is crucial.  Having a goal with a training plan will help you fight through the times when motivation is low.  Many beginning runners decide to run because they have a goal of getting healthy or losing weight. These are not specific enough. If you want to lose weight, decide how many and by-when. If you want to get healthy, decide what that means - I run 2 miles without stopping - and by-when. Setting goals will keep you motivated.

5. Change it up

Many newbie runners stick to what they know - the same route and the same pace. A key component to sticking with a training plan and achieving your goals is variety.  This means variety in running and types of exercise.  One of the easiest ways to change up your training is by running different courses.  Pick routes that have fills, flats and maybe even different surfaces. Don't run the same route and same direction every week.  Your feet and body will thank you. Another way to add variety to your runs is by incorporating speed/interval training into your runs.  It is important to mix up your pace by doing speed once a week and a slower, longer run once a week.  Mixing up pace and distance of runs will add variety and you improve at a much faster rate.

Additionally, doing activities other than running is crucial. Go for a walk, a swim, take a spin class, or a yoga class at least one time a week. This will give your muscles a reprieve and work them in different ways.

Running is a fun activity. We hope our tips help you to feel successful and strong during your runs and throughout your training. Happy running!

Running: Taking Me by Surprise

Megan in Prospect Park

By Megan Englebrecht

I was your occasional treadmill runner. 2.0 – 2.8 miles at a pace of 6.4 tops. Running, I thought, was dull and difficult. Between the years of 2006 through 2009, I would schlep to the Irving Place NYSC after work with the rest of every young professional, living between Murray Hill and the East Village. With me, I carried every piece of my day. I would wait in line, dreading when it was my turn run on that loud, shaky machine. My brain reeling with the coulda-woulda-shoulda’s of my life.

My treadmill jogs were completely dependent on my iPod, and the music video playing on VH1. Beyonce I found motivating, Fox News I did not. And because of the strict 30 minute rule during peak hours, I skipped any attempt at a warm-up and went for my fast pace immediately off the bat. Ten minutes in and I was uninterested, winded and distracted by what the “real” runner next to me was watching on CNN. An inner dialogue took me over.

“That runner must run races, maybe even marathons. They are running at 8.0 mph!...Should I have sushi or another one of Amy’s organic, frozen dinners? Can I even afford sushi tonight?...Is that Lindsay Lohan on CNN? How does she have time to make movies, go to court and stay so svelte?! Ugh.”

“I am not a Runner,” I told myself.

It was during this time, too, that I told myself, “I hate my job, and I am not the kind of person to up and quit my career for work that is more creative, fulfilling and beneficial to the community in which I live….I mean, I’m already 26 years old!?”

I think I might have prayed for something in my life to change. A change of some kind started to easily blow though my life when I found yoga, again. I was casually committed to a yoga practice in college; as a former dancer my body took to the movement, the choreographed sequences, and the student-teacher dynamic. The difference between then and now was that I needed yoga. Yoga gave to me a connection between mind, body and spirit. I learned to breathe in a fast-paced, chaotic and uncertain city. I gained back confidence my body, in my strength, in my grace.

Yoga crept into my life in other ways, too. And though the two may not be inextricably linked, I ended up quitting my hated job. I attained a certification in Pilates, and began to grow with the company lululemon. Somehow living outside of my comfort zone began to feel…good.

“Who am I?” I joked with friends and family as my life transitioned into something different. Even though up until a month ago, “I am not a Runner,” was still in my vernacular. The universe must have heard my declaration, because it introduced to me my run coach, Jessica Green.

“You are a Runner,” Jessica said to me. “No, I am not.” Thus began a series of motivational emails that left me with no choice but to try, yet again, an attempt to run. And run I did [at one of Hot Bird Running's Tuesday night Brooklyn Bridge Park Group Workouts]. We started slow in the Brooklyn Bridge Park, at a ten-minute mile pace. She broke up our 3.5 mile run with some strength training; my strong suit from all the yoga. Somehow she made running light and easy. I didn’t focus on the heat, on the heaving of my lungs, nor the beginnings of a cramp in my side waist. Instead, I looked out to the Brooklyn Bridge and appreciated the view of a city that I love. I met Emma, a lovely new mom in the neighborhood who used to run marathons! I focused on Jess’s persevering positivity and explanation of tricep dips on the park bench. I actually had fun.

That was a month ago, and I am still running on my own and with Jess. I joked about signing up for a race. Then I actually did sign up for a race.  Rock 'n' Roll New York 10k in Prospect Park October 22nd! “Who am I?” The answer seems to be always-changing. In this life, living outside of my comfort zone, I surprise myself everyday. And it feels pretty good.

Megan is the Showroom Manager at lululemon athletica Brooklyn. Megan is from Cincinnati and now resides in Williamsburg. She is a yogi, runner, foodie, wino and creator of Possibility.

The joy of running

Yesterday reminded me why I am a coach and why I run. My friend, Deacon, completed his first half marathon today. We ran together and while usually my race experience is defined by my time, this experience was defined by pure joy.

We ran together the whole time. We didn't fuss over a few seconds lost for a bathroom break or waiting for traffic to cross a street. We ran, side-by-side, pushing each other and helping each other. I looked around, I took in the views, I experienced the atmosphere, instead of focusing on my Garmin, beating myself up over a split or getting annoyed at losing 20 seconds while waiting for traffic. I removed myself, my pride, my desire to run faster, and allowed myself to be part of another person's experience. Deacon went into the race with a great attitude; he wanted to have fun, enjoy it and accomplish a life long goal along the way. Thus, my goal, as his coach, was to help him achieve all of those goals. I pushed when he needed that extra push at mile 11, I reminded him to stop and actually drink the water at the stops, and I got to experience the pure joy and excitement when he crossed the finish line in 1:49.

Coaching Deacon in the Napa to Sonoma Half Marathon today was fun, exciting and just as thrilling as accomplishing my own PR marathon time last year. It reminded me why I'm a coach and why I love running.

The joy of running is personal and limitless in its definition. Find the joy in running and it'll change your perspective.

Meghan and Deacon showing their bling

What keeps you motivated?

What motivates you to do the work in your training plan? To run those hill repeats, the 18 mile long run at 7am, the mile repeats?

Goals, long-term and short-term, are great ways to stay motivated. Create a goal, or two, and share it with your friends, family and coworkers. Make yourself accountable. Write it on a piece of paper and stick it on your bathroom mirror or your bedroom door. Repeat it to yourself. Believe in it and in yourself.

Goals don't have specific shapes or forms or wording. They are yours and there to push you, motivate you, scare you and get you to think bigger and grander than you believe possible.

Once you establish your goal(s), now seek out people to help you. You'll need support, we all do! Find your cheerleaders, your teachers and your "did you do the work today?" people.

If your goal is fitness related, talk to us. We'd love to help you define it, tackle it and create more! Having goals will motivate you to finish that 10th hill repeat or wake up at 7am on a Sunday to run 18 miles.

I Will...

I (Meghan) had the opportunity to hear Matt Long speak yesterday at the Jack Rabbit Run Expo in NYC. I've met him and heard him speak before but I will never grow tired of hearing his story and experiences. He is walking inspiration.

If you have ever told yourself that you can't do something or constantly say "I wanted to but...", read his story: http://mattslongrun.com/

And repeat these words:
No longer will i wish...
No longer will I want...
from now on...
I WILL.

Goal Setting: Elevate Your World

Just as there is no right way to live, there is no right way to determine your goals. Your life and your goals are up to you. How you define and write your goals has significant impact on your life. A written, measurable goal with a deadline will help train your subconscious to live into the possibility of your goal becoming a reality.

Goal setting is accessible and available to everyone. Don't let the “don't knows” or the “can'ts” rule your life. Take 10 minutes and answer the following questions:

1. In 30 seconds or less, write out your 3 most important goals in your life right now
2. What would you do if you won $100 million in the lottery tomorrow?
3. In looking back over all the things you have done in your life, what type of activities, what sort of circumstances give you your greatest feeling of importance, of mental well being, of self-esteem? What makes you feel the best?
4. What great thing would you dare to dream if you knew you could not fail?

Use your answers as a guiding light to creating your goals. And make them SMART: Specific, measurable, articulate, realistic and timely.

In other words:

1) Write your goals in the affirmative: “I am a non-smoker” instead of “I don't smoke".

2) Write your goals in the first person & present tense: “I have traveled outside the US” instead of “i hope to be able to travel outside the US".

3) Be specific: “I have run the NYC Marathon” instead of “I have run a marathon”.

4) Make your goals measurable: “I run 5 days a week” instead of “I train for a marathon”.

5) Give a by-when: “I run the NYC marathon by November 2012”.

Now go forth and write your goals. Include all aspects of your life: personal, health, career, family. Write your goals and post them where you can see them everyday. Accept changes, create BHAGs (Big, Hairy, Audacious Goals) and live into the possibility of creating the life you want.