Sunday, December 30, 2012

A Cold Winter’s Day Success Story

After last month’s half marathon I set a goal to run my fastest 5k at this year’s Cold Winter’s Day 5k in Columbia, SC.  I love setting stretch goals and after last year’s PR I knew it would be tough.  I am happy to tell you I met my goal and set a new personal best record.

My past month’s goals and training turned into much more than I ever expected.  I was able to share my love of the sport of running with my family.  We have participated in several 5k road races together over the past couple of years, but this one was different.  My “I’m not-a-runner” wife, Katie, has been training hard and was actually looking forward to this race as much as me.  Of course I was pleased when I reached my goal and set a new record, but I was even more pleased when Katie shaved 3:00 minutes off her previous best time.  It was great to see her actually enjoy the event and reach her own personal goals.  She might even consider calling herself a "runner" soon.

In addition to my wife’s success, I got to celebrate my middle son’s achievement of 2nd place in his 10 & under age group, my youngest son’s exceptional finish and I was able to share the podium with my neighbor as we took 2nd and 3rd in our age group.  I am a proud husband, dad and neighbor!
Take action, share your passion, provide support, and create positive change!

Monday, December 24, 2012

Week 9: Progress Check & New Year Plan

I hope each of you have a Very Merry Christmas and enjoy this time with your family and friends.  As our first 9 week fitness “blog” venture comes to a close I am excited about what we will achieve in the coming year.  Thank you for reading and checking in weekly to read my updates.  I would love to hear about your fitness successes and struggles so please reach out to me and let’s discuss how you can create new healthy habits in 2013.

I have been busy working on the Tri Fit Solutions business plan (workout plans, marketing plans and fitness education).  I love working with clients of all fitness levels with goals ranging from weight loss to peak race performance.  My niche focus is on gaining and improving your fitness level so you can complete your first triathlon or improve on your best time in a triathlon race of all distances.  As a newly certified personal trainer I want to bring a unique approach to triathlon training.  My individualized focused training plan and NASM OPT fitness program is the first of its kind in Columbia, SC.

Take this week to evaluate your goals including your strengths and weaknesses.  After the first of the year I challenge you to set new goals and create a plan to achieve them.  The first step in making fitness a part of your routine is to take action.  As your personal trainer I can help you create a customized plan to reach your goals.

My goals this week:
-         Create 3 swim drill videos and upload to my YouTube page.
-         Develop a 9 week triathlon training “blog” series to launch in January
-         Begin marketing triathlon “cross-training” fitness plans – general online plan & individualized personal training plans

What are your goals?

I am here to help you….together we can achieve…

Focus, Fitness, & Faith,


Wednesday, December 19, 2012

Les Mills RPM Update...

“A great reminder about setting goals, challenging yourself & keeping your chin up.” - continued...

As many of you may already know from my earlier blog post I spent a weekend back in September to become certified as a Les Mills RPM spin instructor.  As I got further into this I realized it was not just a  long tough weekend it was much more than that.  Les Mills programs are successful because of their process and their quality control.  It's been a challenge to balance this with family and work.  I had to file for an extension on my final video submission which was due November 16th and took a short break from learning release 56 so  I could examine my purpose and goals.  I had until December 21st to submit my video with my extension request or I would have to re-enroll in a new class and start from scratch.

I filmed yesterday and finally submitted my video and have now co-taught 4 classes and 4 classes on my own :-).  I made several mistakes on the video, but hope it was good enough to move to the next level.  It is becoming more natural and I love motivating people to push hard and experience the magic of an RPM class.  Below are a few action shots of me teaching at the Gold's Gym in Forest Acres.  I will keep you posted once I am on the regular schedule and not just a "substitute" so you can come experience it for yourself and help me fill the class.  Come get in shape and reach your goals!

I would also like to mention what a great group of people I met during this process.  All of them with similar goals and passion for fitness.  I am very blessed to be a part of this group.

**A special thanks to David, Brenda, Dan, Margaret, Courtney and Todd for all of your support.  I look forward to the ride :-).

May God Bless you

Monday, December 17, 2012

Week 8: Daily Routine & Habits

This week we will focus on habits.  Breaking bad ones and creating good ones.  First let’s identify the habits we want to keep in our daily routine:  going to bed early, drinking lots of water, and knocking out 5 cardio workouts each week.  What?  These are not your habits?  Now is a great time to begin making these your habits.  When I kicked off this 9 week fitness blog my goal was to engage you to check in weekly for a little motivation and a little direction.  I am here to help you reach your fitness, health & wellness goals.  Make it about the journey, focus on your goals and have faith.

Pick three bad habits and three good habits to focus your energy on this week.  Keep track of the number of times you act on these habits and write them in your fitness journal.  You will better understand your weaknesses and strengths so you can set new goals and reach new levels in 2013. 

Tips for week 8:
-         Pack fresh fruit &veggies to snack on throughout the day
-         Pack your running/walking shoes if you travel
-         Exercise while waiting.  (Kids at practice, car in the shop, etc.)
-         Go to bed early a few nights this week
-         Involve other family members and friends in your fitness plan
-         Drink LOTS of water

Keep up the great work!

Monday, December 10, 2012

Week 7: Turn it up A Notch

Let’s take a quick look at our 9 week fitness journey…  After all it is about the journey.

  1. Keep a journal & Set SMART goals
  2. Eat Smart & Stay Active | Burn more calories than you eat & drink
  3. Expect Setbacks
  4. Sleep is Important
  5. Muscle Confusion works – Mix it UP
  6. Balance – Life & Fitness

You are well on your way to better fitness and reaching your goals.  This week’s focus is on Intensity.  Intensity is essential to creating change.  Thanks for following my weekly advice – Keep up the great work.  If you are ready to turn up the intensity and not sure how, please reach out to me so we can implement a personalized training plan.

Take Action Today – Don’t wait until the New Year.


Monday, December 3, 2012

Week 6: Balance...Need I Say More?

Working on your core strength and flexibility is a great way to build a foundation for building great fitness.  Yoga would be a great activity to incorporate into your weekly schedule.  Many yoga positions focus on balance and will provide great benefit to reduce injury, aches and pains.  If you cannot participate in a yoga class don’t let that keep you from working on your basic core strength and flexibility.  You can incorporate this into every workout. 

You can work on balance in your workouts in more ways than you may think.  Beginning with some light stretching and warm-up exercises and ending with a cool down and light stretching is a great way to balance out your workout.  Each week you can not only balance your individual workouts but your weekly workouts as well.  Make sure you mix up your daily exercise routines to help create a balanced full body workout.  Exercise is no different than anything else in life so overuse can cause problems and you should always practice moderation.

In regards to balance, balance in your life this is the most important take away this week.  Spend some time this week focused on finding balance in your personal, professional, physical, and mental life.  I wish I could tell you I was an expert in this, but instead I will tell you to practice what I preach not what I do J.

Focus + Fitness + Faith = Balance