Believe you will run your race in the time you want. See yourself crossing the finish line in that time and train with that focus.
Interview with a Runner
This week’s runner is Ricky Barrios. Ricky comes from the northwest suburbs of Chicago. He moved to DC in 2005 for undergrad and just forgot to move back home. He now lives in upper North West with three platonic female roommates. Ricky ran track throughout high school and most of college. He stopped running due to a myriad of injuries, but after undergrad, picked it up again. He is now primarily a marathoner, having completed five since 2010, his best being a 2:44 finish in the 2013 Marine Corp Marathon. Ricky is on track to be a very impressive marathoner and has to reign in his enthusiasm to levels his body can handle. He fears this will be a lifelong balancing act. We are honored to have Ricky as our DC coach for our events with Team Fox this winter/spring.
Ricky (far left) and friends celebrating post Big Sur MarathonWhen did you start running?
I started running in 6th grade, when Track and Field was offered as a spring sport. Once I discovered I was pretty good at it, I couldn’t get enough. As a youth, all my friends biked everywhere, but I didn’t know how (I do now), so I opted to run alongside their bikes. I gained a reputation as that kid who ran everywhere. Pretty soon it didn’t even matter that I couldn’t ride a bike. I started up again a year after college once I realized that I couldn’t eat everything I wanted and keep the pounds off. I ran my first marathon on a whim. The Girls Gotta Run Foundation needed volunteers to run for them, and I had always thought about running a marathon. Signing up was just the push I needed to train consistently. Since then, I try to raise money for a good cause with as many races as I can.
What inspires you to run?
I’d always heard people talking about the “runner’s high” like it was something that just clicked and boom, you feel great. I’ve never gotten that. I feel achy and like my muscles are on fire. But in the last 3 years I’ve gotten something sort of like that, more of a confident calm that comes with pounding out mile after mile. If I just ran 25.2 miles, what’s one more? I never feel more adept than when I’m running. What inspires me is that if I can feel like I know what I’m doing when I’m wearing trainers and short shorts, I should be able to transfer that over into my waking life.
What is your favorite running route? Why?
I have a 9.5 mile route that I can run in my sleep. It’s my favorite because I can always convince myself to just go one more mile, and pretty soon it’s done. I’ve run it so often that it doesn’t require any mental fortitude on my part. Also, it takes me through many different parts of DC. From my house I run up past the National Zoo, up past the National Cathedral. It’s always very scenic and peaceful. And in the second half of the run, there’s little pedestrian traffic, so I can do all sorts of speed work without having to worry about being interrupted.
Favorite post-run meal?
The very first thing I do when I get in from a run is drink 1 glass of Gatorade and then 1 glass of a chocolate protein mix. That usually holds me over until I can make dinner. I eat pounds and pounds of pasta. Nothing fills me up and gives me energy I need as much as it. The annoying thing is that if I don’t eat enough at dinner, I’ll wake up painfully hungry well before breakfast. My favorite pasta dish is a simple clam sauce pesto linguine my mom used to make for me before track meets. It still hits the spot.
Best piece of running advice?
“Remember this feeling on days you don’t feel like getting out. Remember this feeling and you will.” My high school coach said that to me my sophomore year when we didn’t qualify for the state track meet for the 4X800. I felt so angry and disappointed with myself. I expected him to be furious with us as well, but he was as calm as I’d ever seen him, and just told us to remember that feeling. I think that was the last thing he said to any of us. My coach ended up dying the following Monday. So on days when I feel like taking a nap, or just skipping the run altogether, I remember that I’d rather be happy having reached my goal on race day than being disappointed in myself like that again.
Are you running for fun or sport?
Isn’t sport the fun? I’m trying to whittle my marathon time down as close to 2:30:00 as I can, which is the easy part. 14 minutes to go. I’m also trying to get there while taking care of myself and not getting reinjured. If I can figure out a way to get the miles, the pace, and the lifting in place while staying in one piece, I’m sure the time will follow.
Favorite way to sweat other than run?
In the last year I’ve taken up weight lifting as a general upkeep activity. I used to think of it as necessary evil to getting faster, but now I’m actually coming to enjoy it. My favorite lift is the calf raise. I suffer from recurring Achilles tendon strains, so having seen myself barely able to lift my body to now doing twice my body weight, has been really humbling and makes me thankful.
Interview with a Fitness Professional
Interview with a Fitness Professional is back! This week we bring you the words of wisdom from one of our favorite fitness professionals, Lynnea Ciccotelli, in Portland, Oregon. Lynnea is co-owner and a Pilates instructor at Circle Studio (also a Hot Bird favorite) in Portland's Pearl District. One session with Lynnea is never enough as her knowledge of the body, especially a runner's body, is invaluable to your success as an athlete.
Why do you like working with runners?
I love working with runners mainly because I am a runner myself. I find camaraderie among runners, an unspoken understanding. Running takes determination, commitment, loyalty and focus; all things I value and identify with. When I work out a runner on the Pilates equipment, I feel like they carry those same principles into their workout, regardless of their level and, man, are workouts like that fun to teach! I love hearing how Pilates has helped improve people's running, because it certainly has helped mine.
If you could tell a runner one piece of advice, what would it be?
If I could tell a runner just one piece of advice, I would tell them to focus on their posture. When you are running from your core, you're aligned and lifted. Your lungs can then work at full capacity which increases your endurance. There's nothing worse than to see a runner with bad posture looking miserable; I always think to myself, there's a better way! I should start carrying Hot Bird's card...
What is your go-to fitness activity and why?
Besides running, my go to fitness activity is Pilates (big shock). Pilates helps me identify my imbalances that can effect my quality of movement, specifically my posture. The work I do in Pilates informs all of my other activities and movement; I feel stronger, faster, and taller.
What is your favorite post workout meal?
My favorite post workout meal is wings; the spicier the better. I also really like chocolate milk. My healthy answer would be yogurt or eggs and roasted vegetables; but you asked about my favorite.
When did you start running?
I started running distance for fun when I was in college. I lived in a beautiful mountainous town and loved the scenery on my runs; not to mention it was a great stress management tool. I still love it and consider myself an amateur. I have met some amazing people, made great friends and gone some cool places because of running. One such amazing person is Meghan at Hot Bird Running. She is clearly an expert and helped me shed new light on my form and pushed me out of my comfort zone but within my abilities. I continue working with her on form, strength training and speed work and have in a short time already taken a minute off my mile! Thanks Meghan and Hot Bird!
Motivational Monday
There are times when I look at my half-marathon training plan and I think "how can I possibly run those times". It's easy to talk yourself out of a fast run or a track workout because of the fear of not being able to hit a specific time or pace. However, as I've learned over the past few weeks of running fast, sustained runs, you'll never know what you are capable of doing if you don't attempt. There have been days were I didn't hit my pace and it's okay because I attempted, I got out there, I ran and I learned. The runs that don't quite measure up are the ones with the greatest learning potential - what was your sleep like the night before, what did you eat, was it a different course or terrain? Use those runs as building blocks and remember, never let the fear of not hitting a pace stop you from attempting the run.
#MotivationalMonday
One of the first things we ask of new clients is to define their goals - running and health. We ask them to write down their short term and long term goals. The reason for this is to reinforce positive thinking and create a focus for their training. This motivational quote is one of our favorites because it reminds us that we are in control of acheiving what we want in running, health and life. Write down what you want, believe it and then go after it!
Interview with a Runner
Sarah Hourigan and Meghan have been friends since first semester freshman year at Hamilton College. Sarah loves sports - watching and playing. She's the best person to go to a game with or have on your softball team. However, running? Meghan never knew her to run, except to the Yankee's stadium or around the bases in softball. When she emailed Meghan to say she was running a half-marathon and needed help, Meghan was thrilled to work with her. Sarah did all the workouts - even in freezing temps and ran an incredibly strong first half-marathon. She's signed up for her second half this fall and we are just waiting until she runs a marathon!
When did you start running?
To this day, I maintain that I was tricked into running. One day, out of the blue, a friend of mine decided we should run a half marathon to celebrate our 35th birthdays. After a lot of procrastination, I reluctantly signed up for the Lake Placid Half. Almost immediately after signing up, my now ex-friend injured herself and withdrew from the race, leaving me, the girl who has rejected the very idea of distance running for quite some time, to train by myself...in the middle of winter....in NYC. Thankfully, I have known the Hot Birds since college and blackmailed them into helping me!
Who inspired you to run?
One word....REYNOLDS....my girl is inspiring, motivating, tough, and doesn't put up with my sh*t. I get away with nothing and am better for it.
What is your favorite running route? Why?
Tough question. It took me a long time to understand why people run. I have heard people say it relieves stress, that it frees the mind, blah blah blah. I always thought they were full of it. Running is painful. It is hard. Every step is a struggle for me. I never experienced the euphoria people rave about....until I ran in Santa Monica. I had to go to LA for work. I woke up one morning at 4AM, super stressed. I really just wanted to order room service and stay in bed until it was time for my meeting but I had that ridiculous half marathon in a couple of months. I dragged myself to the beach and started to run. It was the first time I didn't check my watch every five seconds to see if I was almost finished. I finally let go of all the work stress and allowed myself to completely take in my surroundings. I haven't had an experience quite like that again - probably because I run the same loop in Central Park so often that I know exactly what comes next and when I will be done. There are no surprises. Nothing new to experience. I need to find a new route asap!
Favorite post-run meal?
First, I chug a couple of giant seltzers, then I make pancakes or french toast and coffee. Pure heaven.
What is the best piece of advice you ever received?
Hydrate...I often run totally dehydrated and it is a bad idea.
Who would you love to run with and why?
Roger Federer...because he is awesome and super cute.
Are you running for fun or sport?
Hmm....good question. I do not run for fun or for sport, I run for pizza and beer. The more running I do, the less guilt I feel when I consume pizza and beer. Amazingly, if I run, I can eat these delicious treats without having to purchase a new wardrobe. I guess there is something to this running thing after all.
Favorite way to sweat other than run?
Random dance parties in my apartment.
Just Keep Going
by Meghan
I read this motivational quote this weekend and it resonated with me as I'm getting back into race training mode after a brief hiatus. I'm in my second week of 1:34 half marathon training and I'm reminded that I can't just jump back to the pace I was running this spring. Instead of pushing myself to hit those times (causing possible injury), I've backed off a bit to run a slower pace, be consisent and do all of the workouts. I know I will get to my required tempo pace or my 800 split times. I'm going to keep at it and know I'll get better. We're not meant to be perfect or the best at everything all the time. Even the best in the world require practice, coaching and support. I've got my coach (Jessica) to help me adjust and talk through my plan - yup, even coaches need some coaching every now and again! :)
So, today's motivation - just keep going!
happy running!
Interview with a Runner - Meghan's Dad
Our dad's have inspired us in so many ways. This week, we are featuring Meghan's dad, Joe Reynolds. He announced that he was going to take up running again this past May and committed to follow our soon-to-be released beginners program. He's 70, a retired Brooklyn native, tells the best stories, follows our "talk-test" to a T and loves woodworking.
When did you start running?
I initially started running when I was a kid in 1954 after Roger Bannister broke the 4 min mile record. I went out and ran a mile on a track. I only had a watch at the time (not a stop watch). I think i did it in 10 minutes and I was exhausted. I've run on and off over the years since then. Meghan was the reason I started running this summer, after a very long hiatus.
Who inspired you to run?
Roger Bannister and, more recently, Meghan.
What is your favorite running route? Why?
I used to run to the Reservoir in Central Park from my place in the Upper East Side. I'd run the loop and then head home before work. I used to see Jackie O and her bodyguards in the mornings. I loved being in Central Park.
Favorite post-run meal?
English muffin with red pepper jelly and club soda. I'd really like to drink 2-3 tall boys but i just can't do that anymore, especially since I run in the morning - that would really throw my whole day off. (Meghan is just shaking her head).
What is the best piece of advice you ever received?
The advice Meghan gave me - to keep my body forward and pump my arms. Every time I feel a little tired or awkward, I lean forward and pump my arms and I get my rhythm back.
Who would you love to run with and why?
My father in law who is now 92 and not a runner anymore but was very active. He grew up in Boston and has stories about the Boston Marathon when only 70 people ran it. He's a talker so it would be fun to shoot the sh*t with him during a run.
Are you running for fun or sport?
Fun...and to look really good at my nephew's wedding.
Favorite way to sweat other than run?
Working out in the garage, making benches and wood working projects (he made our logo into a 3d wooden image!)...and all the "honey-do" projects that your mother has me do.
Motivational Monday
This month I am definitely taking on the mantra - Do 1 Thing A Day That Scares You. I am settling into my new home in Portland, OR - making new connections, new friends, finding my new coffee shop, favorite bar and restaurant and of course, my favorite runs!
Each day is another opportunity to step outside of my comfort zone and discover, or rediscover, my strength, fortitude and openness. I've had great experiences so far but not everyone is going to be my champion and help me out. It's scary to ask for help and be vulnerable when meeting new people. I haven't been in that situation for years and I feel like a kid on the first day of high school all over again. Even after a not so great experience, I'm reminded that I AM on the right path because I'm doing what I want and what makes me happy.
That's what is most important. Create goals, write them down and then go after them. You will take some wrong turns and some of the moves to get you to your goals might be scary; do them anyways. Challenge yourself, put yourself out there and rewards will find you. I'm experiencing it everyday. Happy Motivational Monday - now get out there and do 1 thing that scares you!
Interview with a Runner
This week we're highlighting someone extra special, Jessica's dad, Dennis Elliott. Dennis inspired Jessica to start running at a young age because it was a way for her to spend time with him and he made it look so cool. With a marathon PR of 2:47, this dad of six is one natural born fast runner. One of the best parts of moving back to Oregon is getting to run with this guy again!
When did you start running?
I started running during my first year in law school. I had a friend who introduced me to it as a way to stay in shape. I needed something to counteract my part time smoking habit. It actually worked. I quit smoking after law school and kept running.
What inspired you to run?
I spent a lot of time in Eugene, Oregon in the mid 70s, and it was a hot bed of distance running. The crowd I hung out with was into marathons. I ran to keep up with them. I'm still trying to catch them.
What is your favorite running route? Why?
My favorite running route is Tryon Creek State Park in Portland, Oregon. It is shady and cool in the summer, full of color in the fall and awash with trilliums in the spring.
Favorite post-run meal?
Margarita on the rocks, no salt.
What is the best piece of advice you ever received?
Train on hills. It gives you twice the workout in the same amount of time.
Are you running for fun or sport?
Six years ago I was diagnosed with Parkinson's disease. I now run to help keep the disease at bay. My pace and distance have reduced considerably, but I still enjoy running (flat and short).
Favorite way to sweat other than run?
An intense game of family pickleball. I spent years purposely losing to my kids. Now that they're grown up, they never let me win.
Interview with a Runner
This week's runner is as dedicated as they come to her running AND her cross training! Nicole Steele is a Seattle native, but has lived in Los Angeles for 13 years working at the same post production company for 12 years (she's now VP of Production!). Living with her boyfriend in Silver Lake with their cat Vinnie, Nicole's obsessions are traveling, book club, wine, Vinnie and her recently planted garden. And of course running... We'll be cheering for her this weekend as she takes on the Pasedena 10k!
When did you start running and why?
I started running off and on in college, mainly because it was a cheap way to get in shape. Over the years I've gotten bored or hurt, and strayed from regular runs, but I always came back. After a disastrous first half marathon, I even swore off running forever! Famous last words!
What inspires you to run?
Any strong woman, whether they are Olympic athletes, my friends that are runners, or the chick that's passing me at the lake.
What is your favorite running route? Why?
Probably my most frequent route, which is around Silver Lake. It has varied terrain, nice views, and a really nice bathroom. Also amazing people watching...hipsters wear the most insane work out gear (jean shorts??).
Favorite post-run meal?
A fresh kale protein shake, with the kale from my garden. I'm living the dream!
What is the best piece of advice you ever received?
Don't run every day! For years I felt nagging guilt if I didn't run daily, but that guilt made me hate and resent running. Also I got hurt. A lot. Now running is something I look forward to, rather than dread.
Are you running for fun or sport?
I run for fun, but signed up for a 10k to keep me focused on my goals. My current goal is to finish my 10k strong and uninjured, and to get faster.
Favorite way to sweat other than run?
I really enjoy the Bar Method and spinning. They push me to the limit both mentally and physically. I have a love/hate relationship with the pain and sweat!
Interview with a Runner
There's a lot of adjectives to describe this week's featured runner: fast, determined, fun, fast - did we mention that? Kim Levandoski, a Brooklyn Heights resident for 8 years and NYer for 12 years, came to us in December with a goal. She's going to kick that goal's ass this weekend at Grandma's Marathon. In her downtime, she works for LinkedIn selling talent data solutions to big companies, skis and takes running vacations that make us jealous!
When did you start running and why?
My running career started in 2003 with a 5K race in Central Park. I remember 'carb-loading' the night before at Grimaldi's petrified about the next day. I started running because my friend EJ said a bunch of folks would run these races then meet up afterwards for brunch. The brunch part sounded appealing.
What is your favorite running route? Why?
The 5.1 mile loop from Fulton Ferry Landing down into the Red Hook piers and back. The water and skyline soothe me.
Favorite post-run meal?
Recoverite. It's magic powder. After I have that, I really don't have a preference for what goes into my belly.
What is the best piece of advice you ever received?
Drop the shoulders and chin up. (Thanks Meghan)
Are you running for fun or sport?
Oh depends. I tend to confuse the two.
Who would you love to run with and why?
Joan Benoit Samuelson - Olympic gold medal winner and a fellow Mainer. Solid combo.
Favorite way to sweat other than run?
Love to ski.
Interview with a Runner
This week's runner is Ashley Combs. Ashley hails from sunny Florida. She works as a real estate development consultant - that is, when she is not traveling or running! She and Meghan trained together to qualify for Boston and then ran it together in 2008. Some of Meghan's fondest running memories are with Ashley and getting up at 3:30am to run 20 miles before the Florida heat set in.
When did you start running and why?
I started running when I was in college and the freshman 15 found me. I grew up a competitive swimmer, softball player and golfer - not sports that were sustainable as a college student. Running allowed me to get back in shape and gave me new challenges to achieve.
What is your favorite running route? Why?
My favorite running route is a peaceful route along a dirt road in the North George Mountains. My family has a vacation home up there on the Taccoa River and it is truly the most peaceful place in the world. And the mountains provide quite a challenge as well!!
Favorite post-run meal?
On my daily runs, I enjoy a protein shake with frozen banana and blueberries but after a loooong run, it has to be an omelet and a huge cup of coffee (I obviously run in the mornings!). I particularly enjoy thinking about that post long run meal at about mile 15!
What is the best piece of advice you ever received?
Don't run so many miles!! I went through a time when I was running a few marathons a year and kept getting injured (and running anyway). By reducing my miles and make them count, I have remained injury-free for over a year now. That and the old adage "listen to your body"...there is some truth behind that!
Are you running for fun or sport?
I run mostly for fun but do enjoy racing and beating my own goals. I find running a form of therapy...I can think out any issue, problem or stress in my life - even what I am going to wear for the day, haha!
Who inspires you to run?
Although I have not seen her in years, I attribute the beginning of my love for running to my college friend, Nicole Goodman. Nicole encouraged me to run my first competitive 5K in Tallahassee (go Noles!). It was a point to point race and I remember observing the college runners adding on by running back to the start -in effect completing a 10K - and exclaiming how crazy I thought it that they were running 6.2 miles!! It seemed so far to me at the time. Now that is a normal Tuesday morning training run for me! Ha!
Who would you love to run with and why?
I would love to go for a run with my grandfather that I never met. I find a run the best way to catch up with a friend or to bond with a new one and I have so many questions for my father's father!
Favorite way to sweat other than run?
I still enjoy swimming as my second favorite cardio sport but I often find myself in yoga classes, barre fitness classes and a crossfit-style bootcamp (sans the Olympic weight lifting!).
Giveaway - Free Spartan Race Entry
If you know me (Meghan) and Jessica, you know that we are pretty much up for any type of fitness class or activity: Kanga class at Crunch? Check! Trapeze Class? Check! Spartan Race in the middle of Times Square? Check! I got to experience the Spartan Race on a mini scale a few months ago in Times Square, of all places! I climbed under barbed wire in mud, over obstacles, manuevered the monkey bars, climbed the rope, hauled tires and finished with a smile. What I loved about my mini experience was the atmosphere and the people. Everyone, and I mean EVERYONE, was extremely supportive, nice and happy to be there. I was on a high when I finished and couldn't wait to find a park to practice my monkey bar skills!
The Spartan team contacted us and asked if we'd be willing to share our experiences and, this is the best part - giveaway a free entry into ANY Spartan Race in the continental US. See below to enter. We'll pick a winner on Wed, June 5th at 9am EST.
Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Their events are all about challenging today’s perception of normal.
Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race. Whatever your level, Spartan Race will test your strength, stamina, and sense of humor.
If you aren't a winner, you can still save a bit of money with a 15% off code: http://bit.ly/spartanwarrior Happy training!
Spartan Race provided the free entry; opinions are our own.
Interview with a Pilates Instructor and Wellness Lifestyle Consultant
This week's fitness professional is Frances Darnell, a Brooklyn resident and owner of Dynamic Core, her private practice as a Pilates and Wellness Lifestyle Consultant. Fran specializes in prenatal and postpartum fitness and works with women in preparation for pregnancy, through pregnancy, postpartum and beyond. She loves working with women helping them feel empowered in their body. She sees people of all fitness levels to help deepen their connection to their body, rehabilitate the abdominals, balance pelvic strength with Pilates and Yoga for the pelvis, and improve their well being from the inside out. For the past six months, Fran has been working with Jessica during her pregnancy - playing a large role in Jessica's running health as the belly expands and her body changes. Thank you, Fran!
Why do you like working with runners?
I love working with runners because I love helping them tap into their core strength when running. I know from my personal experience how Pilates helped to transform my running. Running puts a lot of impact on your feet, legs and hips. I help my clients unwind tension in their body, increase flexibility, and learn how to engage their abdominals to support themselves on a deeper level. I love supporting my clients in reaching their goals whether they are just discovering their inner athlete, running for cardio or training for their next big race. Pilates is such a supportive practice for running and I love being able to teach my clients tools for feeling better in their body and improving their performance.
If you could tell a runner one piece of advice, what would it be?
Take the time to warm up with dynamic movements before and stretch after running. It is so important to prime your body so that you are able to engage your muscles mindfully and feel more connected with every stride. Also taking the time to stretch and release tension afterwards will keep your body feeling free. In particular make sure to take care of your psoas muscle. The psoas muscle is a deep core muscle that supports your every stride and when you don't take care of it can lead to tension and imbalances in your body. Practice gentle passive stretching and releases - it will make a big difference in your running and how you move through your everday!
What is your go-to fitness activity and why?
Pilates is my go to fitness activity. I can practice the exercises anywhere I bring my mat. I love how my body feels stretched long and balanced after Pilates. It is also a great way for me to stay conditioned for all of the activities I like to do. I am a big fan of doing cross-training and getting outside to workout whenever I can. I love surfing during the summer. Other fitness activities I do to get a good sweat are to run, cycle, swim and practice some yoga. And I always love to go dancing (especially salsa dancing)!
What is your favorite post workout meal?
After a long run I love brunch food like eggs and roasted potatoes and some greens. When it is hot outside I prefer a filling smoothie. I love putting 4 leaves of Kale in the blender along with 1 cup of frozen berries, a banana, a tbsp of peanut butter and 1 tsp chia seeds with either filtered water or almond milk. It is so filling & refreshing and the greens & chia seeds keep me energized.
When did you start running and why?
I started running when I was in high school to train for field hockey and lacrosse. I ran a little bit in college while I was studying dance. I started running half marathons after I graduated college and was looking for a way to stay in shape and get outdoors. This past year my reason to run has changed. My mom has Alzheimer's disease and I began running with the intention to physically express what I am experiencing emotionally seeing my mom's progression with this disease. I am now a member of the Athletes to End Alzheimer's Team and ran the NYC 1/2 Marathon this year in honor of my mom and to raise funds for the programming that the Alzheimer's Association provides. Running helps me clear my head and to face challenging moments on the road as well as in life.
Motivational Monday- Take a Leap!
by Meghan Reynolds
The Hot Birds believe in stepping out of our confort zones in order to experience adventures and understand what you are capable of doing.
We are relocating our headquarters to Portland, Oregon this June. For me, Meghan, this means moving across the country and leaving behind friends, family and the life I've created in NYC. Over the past few months, my emotions have been up and down about the move - I've been happy, sad, overwhelmed, nervous and frustrated when thinking about the move. I kept asking myself, "Am I making the right decision?" "Do I want to live that far away?" It's a lot of work and effort, and sometimes pain, to move and start in a new city.
I decided that the move was best because it will propel Hot Bird Running and at the end of the day, I needed to step outside of my comfort zone. I'm ready for the change and the chance to find out more about myself. That piece of mind did not happen over night! Here are some steps that I used and practiced to find out which decision was best for me:
- Practice Non-attachment. I let go of particular results - moving will get me X or will do Y for Hot Bird Running. Instead, I'm moving to experience something new for myself. In other words, let go of your attachment to a certain outcome; instead, focus on the joy of doing whatever you're doing.
- Practice Acceptance. Moving is stressful, costly and slightly painful. I slowly learned to accept it and almost shrug it off. I accepted the cost to ship my bike because I know I will want it out in Portland. If you're clinging to your comfort zone, you're hanging on to the idea that the world is supposed to be a safe and predictable place, which we all know it isn't! Don't set yourself up for frustration and disappointment. Accept changes and see the possibility it creates.
- Enjoy the unknown. I took a deep breath and decided to be excited about not knowing what was going to happen next! It's a great feeling to know that I can CREATE what I want in Portland. It's unknown to me and therefore, totally open for opportunity and creation. Enjoy the butterflies, the mixture of anticipation and anxiety that makes your heart flutter and stomach turn at the same time.
Hot Bird's Tips for Leading a Healthy Life
To celebrate Women's National Health Week, Jessica, Caitlin and I (Meghan) put together our top tips for leading a healthy life. Being healthy isn't just about eating well and getting exercise; it's about mental health - taking time for yourself, doing what you love and showing love.
The Hot Bird's Top 15 Tips to Leading a Helathy Life.
1. Balance! Listen to your body and give yourself rest days and treats.
2. Eat breakfast.
3. Challenge yourself - find a new race, a new sport, do something you've never done before - you will surprise yourself.
4. Surround yourself with people who inspire and push you to be better; get rid of any sources of negativity.
5. Spend your free time doing what you love - hanging out with friends, a massage, the beach and a book.
6. Floss your teeth every morning and night.
7. Make time for the ones you love.
8. Exercise OUTSIDE at least once a week.
10. Don’t be afraid to live outside your comfort zone – that’s where life happens!
11. Get sleep - aim for 8 hrs a night.
12. Unplug one day a week - leave your phone at home and go outside.
13. Buy a blender and start making smoothies (game changer!)
14. Find a running or fitness buddy.
15. Wear sunscreen/sunblock.
Like our posts? Pin them on Pinterest! We'll be creating images for the rest of our tips over the next few weeks.
Interview with a Running Coach
To celebrate National Women's Health Week, we interviewed ourselves. Learn a few juicy tidbits about your Hot Bird Running coaches, Meghan, Jessica and Caitlin, and find out what inspires them to run.
Tell us a fun fact about yourself?
MEGHAN: I wanted to be a Fly Girl on In Living Color growing up. I'm known to dance in the grocery store or in the middle of a run.
JESSICA: I have 5 brothers, no sisters. I don’t think I wore a dress until my first junior high dance and I definitely didn’t start shaving my legs until that time.
CAITLIN: I was a child actor for about half a second - I have the headshots and Microsoft promotional video to prove it.
When did you start running and why?
JESSICA: Grade school because my dad ran and I wanted to be like him. Running was “cool” to me. Plus, I really enjoyed it and found out it was something I was good at during a grade school field day running event.
MEGHAN: High school to stay in shape for soccer.
CAITLIN: College to lose weight and train for a 5k with a friend and I have never looked back!
Who or what inspired you to run?
CAITLIN: Running taught me how to push my own limits beyond what I thought was possible for myself - this keeps me inspired every day, both in running and in life!
JESSICA: My father inspired to me to me to start running at a very early age as a way to get out and see the sights of my own city or while traveling. After college, my cousin inspired me to develop my running into something more than a healthy way to sweat teaching me that the personal challenges offered in running are limitless and running friendships last a lifetime.
MEGHAN: I've had a lot of different sources of inspiration over the my running career. Most recently, it's the ability to unplug and not have to think about anything other than running!
What is the best piece of running advice you ever received?
MEGHAN: The best advice I've ever received is from my Dad. It's not really specific to running but it definitely applies and I think about it all the time - "Champions adjust."
CAITLIN: It doesn't matter how slow you go, just don't stop. My friend (and complete badass ultramarathoner) Tom told me that at the bottom of a particularly treacherous hill on a trail and I think back to that moment often when I find myself backing away from a tough moment on a run.
JESSICA: Two pieces: When I was 9 or 10 years old, my dad caught me trying to copy his stride (he’s 6’3"). I remember him telling me to shorten my steps and find my own rhythm and to stop exaggerating everything (basically, stop flailing my arms). That was my first form lesson and it sticks with me to this day. Of course the other piece of advice is from my cousin, who taught me to always run in a good outfit because no matter how bad of a run you are having, at least you look good (a little bit of confidence can go a long way!).
Favorite way to sweat other than run?
CAITLIN: SoulCycle and hiking.
JESSICA: Skiing! I don't mind running in the cold, wet winter because it means snow in the mountains!
MEGHAN: I LOVE a good, hard spin class or a vinyasa yoga class
Inspiration for Fitness
by Michelle Pino
May 12th-18th is National Women’s Health Week, so now is a great time to get up, and get motivated! Whether you are going to improve your lifestyle choices for your health, weight loss, or basic fitness, there will be times when you need a little extra inspiration to keep on going. An inspiration board is a great way to be more motivated. Visual cues often have more of an impact on inspiration than other types of motivation. What's great about an inspiration board is that it is personalized specifically for you, by you, and in just a few steps.
Gather Your Supplies: To make an inspiration board you will need a large piece of cardboard, such as a poster board, or even paper such as banner paper. You will also need glue or tape to attach your motivational items to your board. You will want to find pictures or images that inspire you to be healthy, lose weight, work out, or whatever the goal is that you need inspiration for. You can print images from the computer or find colorful pictures in magazines. Choose images and quotes that personally grab your attention and motivate you to reach your goal.
Organize Your Thoughts: Now that you have a stack of images, pictures, and quotes, it is time to be selective. Choose one or more items that inspire you to action. These will be your focal point. Now choose several more items that are related in some way to the ones you chose. The relationship can be by type, idea, color, texture, etc. Anything that ties together with your main focus of the few you chose at first. Don't worry if you don't use all you collected. Save these to make future inspiration boards as your goals change over time.
Prepare Your Board: Place your one or more main focal points on the board or paper where you want them. Then, place the other items around these main points. Do not glue or tape them yet, you are going to keep moving things around until the inspiration board is just how you'd like it for maximum motivation. You can decide if you need to add or change anything.
Finish Your Board: Once your board is how you like it, take one piece at a time and glue or tape it to your board. Place your board in a prominent place where you are sure to see it every day to inspire a healthy you.
Get as specific and detailed as you must: This is your board to seek daily inspiration, so you want images that light a fire within you and not someone else. Use pictures that enable you to visualize your goal and see the healthy balance required for success in reaching for your particular stars.
Here is an example board:
Photo Credit: Upstate New York golf club | Green Smoothie Recipe | Nike Sneakers | Athleta Tank | Beach Yoga
Personally I’ve always enjoyed the outdoors and being outside. Now that it’s spring and the weather is finally starting to turn, the outdoors is great place to find motivation. I’ve used it as the center of my fitspiration board. Exercising indoors can become mundane and leads to those “excuses” of having better things to do than working out. When setting your health goal start small. Choose a goal that is attainable and reasonable. That means you don’t have to go and spend an arm and a leg on a yoga studio membership, when you can do yoga anywhere: the beach, the park, or your apartment. Yoga is great for all fitness levels. There are several resources online to get you started if you’re new. The beach is very inspiring place because of the view, sights, and sounds. In keeping with the theme of the outdoors, I would like to enjoy more of it by finding another activity to keep me outside. I’ve started taking some golf lessons at NY golf club, Atunyote, and I’m starting to improve. It doesn’t bother me that I’m not a pro; to me, it’s just nice to be outside doing something that isn’t too strenuous! Treat yourself to some new workout gear to help get you motivated. New sneakers are a great start. These pink sneakers from Nike, are a great example of all new styles and colors available for the spring and summer months, giving a whole new meaning to the phrase “happy feet”. Improvement in your daily diet is where you notice the most change. The best way to start is by adding more fruits and veggies to your regular routine. Try a tasty green smoothie as your mid-morning snack. They may look funky, but they taste great and can be adjusted to your liking.
Michelle Pino, our guest blogger, provided these tips in hopes to educate others on how to lead a more motivated and less stressful life. She believes a more focused approach put on our health will result in more balanced life. Her hobbies include cooking, DIY projects and learning about healthy lifestyles. She works at a luxury spa in central New York where she enjoys helping others indulge in spa treatments.
Happy Mother's Day!
Thank you Mom for teaching us to be strong, independent women, for all the advice you gave and continue to give, for driving us to soccer practice, for watching us at all of our games and races, for cheering us on and for loving us unconditionally.
