Top Ten Fall Fitness Tips

As a full time exercise enthusiast and coach I am always working on ways to motivate and lure others into fitness.  I love studying and analyzing why we do what we do.  Here are some tips based on some recent client interactions and commons struggles I face when trying to help others reach their fitness goals.

#1.  Set goals each and every week (write them down).

#2.  Be OK with modifying your goals and updating as you go.

#3.  Shoot for 5-6 days of exercise each week (mix cardio, strength and flexibility).

#4.  Enjoy the Fall weather and get outside when you can – don’t take it serious everyday.

#5.  If you miss a scheduled workout, move on and try again.

#6.  Ask yourself why you didn’t reach your goals in the past & make adjustments.

#7.   Rest – If you are finally reaching your goals make sure you take some time off.

#8.  It’s easy to get too bogged down in all the details.   Keep it simple.

#9.  What is your reward?  This is important to know.  We all need a REWARD.

#10.  Be proud of the work you do!  Keep it up and you will get results.

I hope you find these simple tips helpful.  Check back each month for some new motivation (if I reach my goals of updating monthly.).

Coach Gibby

Triathlon Blogging vs. Training

Thanks for continuing to read my “blog”, or so we will call it.  My original goal was to provide a race update, fitness information or some triathlon information each and every week.  I am now re-setting and re-balancing my blogging goal to post monthly or more frequently if I have some really great content to share with you.  I should be able to find the time to research, write and post monthly.  I want to keep my focus on swimming, cycling and running and hope you will find it worth your time to read and provide feedback if you are so inclined.  Goals whether they are for blogging, fitness, personal, financial or business should always be S.M.A.R.T. (Specific, Measurable, Attainable, Realistic and Timely).  I used to laugh at this whole SMART goal setting methodology, but I can tell you from experience….it works.  Keeping an updated site, blog and social media presence is important, but working with clients who have their own fitness goals and want a fitness trainer is even more important to me.

I have been busy working one-on-one with clients in Columbia, SC and I am very grateful for their trust in me.  Building a new personal training business has been very rewarding, but has also required a lot of my time and energy.  I have been fortunate to have had some friends refer me to their friends interested in triathlon training, etc, etc – Thank you!  My calendar has been busting out of the seams which is awesome!  My clients’ #1 goal:  “Swim Faster”.  I have learned a lot of new swim drills and techniques over the past few months and know they will come in handy as my swimming clientele grows.  I have also been successful networking online and have a monthly fitness newsletter e-mail.  Send me your e-mail if you are interested in receiving my newsletter. If you have a fitness goal or would like to schedule a FREE consultation to see if Tri Fit Solutions is the right fit for you please contact me today.   Personally I have a few sprint triathlons coming up in June and July (Thanks Suzanne!), but my real training focus is about to switch to running as I prepare for the Savannah Rock N Roll Marathon this November.  Keep an eye out for more on customized plans for this event in the coming weeks.  I would love to work with you and help you reach your running goals.

Thanks again for continuing to follow my blog & Keep up the great work!

Jason

Success Story | A New Triathlete...

TRYCHARLESTON SWIM START/FINISH

I am excited to share a success story about Wendell, a triathlon training and swim coaching client.  When we first met he had been training for his first triathlon and the only thing keeping him from reaching his goal was the swim.  Sound familiar?  His wife contacted me about a “race ready” training package for him as a birthday gift and we have been working together over the past few months on some swimming techniques as well as ways to improve his form and performance on race day.  It was a success!  He did a great job & accomplished his goal.  I am very excited about his achievement and hard effort.  He not only set, but reached his personal goal for his first triathlon.  Well done Wendell!

Night before the race…Wendell and I met at packet pick up, checked in our bikes and scoped out the transition areas and course a bit.  As we grabbed some dinner we looked at the stormy forecast that was heading our way.  After heading off to our hotels for a short, but good night’s rest we started planning our transitions and going over all the little details that must be decided pre-race.  Since a cold and rainy front was headed our way, it made this all the more challenging. The storms started that evening. Although it was raining on the morning of the race, the thunder storms passed during the night.

Transition Preparation

Race day…We woke up around 4:00am and had a light breakfast before heading off to T2 to set up our run transition area and catch the shuttle for the T1/Start.  It was a cold, dark rainy morning which made many participants back out, but not us.  We put our wetsuits on an hour or so before the start just to keep warm and kept our transition gear in plastic bags to keep them dry a little longer.  Lucky for us the rain let up during our swim and helped make the bike a little more manageable.  The added complexity of transitions is one of the challenges that makes triathlons more difficult than a single discipline event.  The weather turned out nice for the bike ride and run.  It remained cool and the heavy rains passed on through.  The run turned into a mud run as the running path was holding water and although many runners tried to run around the puddles it was easier to give up and run right through them.  The tough "mud" run made this race an even tougher challenge & the finish that much more rewarding.

Set Goals, Train,  & Succeed….

I saved the best for last - Wendell has already picked his next triathlon...Amelia Island, FL - July 2013!

Finisher Medal

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 2^nd 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!

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,

Jason

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