It's all about the journey...

It’s all about the journey…

So whether you are just beginning or getting ready for your next event you need to remember you must enjoy the journey.  Start by keeping a journal.  I have always been a journal writer and although most of my journal entries are pretty boring and probably something none of you would enjoy reading they generally do help me focus on what motivates me and what holds me back.

I wanted to kick off a series of posts to help encourage all of you to first, visit my blog frequently and second, create habits in your life for a healthier you.  I am working on some basic workout routines that I will share soon, but first I want to have some regular readers – You.  Please check in weekly for an update on my 9 week plan.  Ask questions, discuss & reach your goals!  I am working on having a more interactive site and will be setting an “office hour” soon so you will know when I am logged in and available to answer fitness questions LIVE.

Here is my 9 week plan which will get us to Christmas:

Week 1:  Getting started:  Get a journal, tell your friends & family about your decision to get healthy, and set some goals.

Week 2:  Watching your intake:  This information will be basic but useful.

Week 3:  Stumbling is normal:  A few setbacks are O.K.

Week 4:  Sleep:  Getting more of it with lots of benefits.

Week 5:  Embracing Change:  Every 3-4 weeks mix it up.

Week 6:  Balance:  Need I say more?

Week 7:  Review week:  Time to turn it up a notch.

Week 8:  Daily Routine enhancements:  Breaking bad habits

Week 9:  Progress check + Next 9 week planning

I am excited about this new 9 week blog venture and know that as we create this and implement change it will grow into a powerful tool.  I also know that all of my plans are subject to change just as they always have been so let me know if there is something you would like to see and I will try to implement it into our plan.

“Focus, Fitness & Faith”  - Tri Fit Solutions

Rest Days | whether you want them or not

Since my last post I competed in the Lake Murray Dam Tri and began training for the Governor's Cup Half Marathon.  Work has been super crazy this past month and to top it off I have been battling a virus or possibly strep throat (my youngest tested positive for strep a few weeks ago and I always like to catch what the boys bring home).  It is amazing how quickly you can go from being in peak condition to feeling like you cannot get out of bed.  I still have a slight cough, but am finally beginning to get back to my training and yours!

I have not taken so many rest days in a while and actually believe they may have been good for me.  I am a cardio junkie so rest days usually consist of an "easy" workout instead of a normal or hard one.  So if there is one lesson to take away from this post, it is take your rest days.  Rest will help you perform better and stay healthy for your training days.  Another lesson if you are up for two...If you have had too many rest days due to sickness or a busy schedule, get back out there.  I realize it is hard, even for a cardio junkie, but once you get back on routine it comes back quick.

Now that I am back on the mend - please tune in for more posts.
Stay well & on course.

Coach Gibby

Set Goals, Challenge Yourself & Keep your Chin Up

RPM Training – step one complete

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

I just completed the first step of the Les Mills RPM training program this past weekend and am here to tell you I learned a lot more than how to ride or how to teach others to ride a stationary bike.  I learned how to create life-changing fitness experiences.  I have been participating in RPM spin classes for a little over a year and a half and have really enjoyed the experience, but had no idea how much thought and preparation went into these workouts.  When I heard there was local training I quickly jumped on the band wagon to get into this training.  I had no idea what I was about to put myself through.  I’ve been through a lot of training for many different things and this was definitely one of the most difficult and rewarding both mentally and physically.

So, I set a goal to take and pass this first level of the Les Mills training.  It never even occurred to me that I had to learn the choreography, technical lingo, positions, pace, and coaching skills in a matter of a few days.  It was intense.  I enjoyed the challenge and had to keep my chin up (a positive attitude is critical).  I have not been that physically and mentally challenged before and I loved it.  It reminded me of just how important it is to step outside of your comfort zone on occasion and try new things.  The skills I learned and practiced this past weekend are transferable to so many parts of my life.  It is amazing how a little group fitness class can truly create such positive energy and motivation.

I am excited to be a part of the Les Mills team and truly believe they provide an experience that can influence and motivate people of all fitness levels.  Now that I am through the first step I still have 60 days of self and GGX team training as well as my video submission to complete the program.  So although I am excited I got through this past weekend, I now have to set new goals and focus on the complete package and deliver a great end result.  The most exciting part is that their process works.  I love a good process.  (cheers Andy!)

I want to share the experience with everyone and although I know only a few will read this post I do hope to inspire many in my RPM classes once I am fully certified.

I will keep you posted on when and where I am teaching once I am given the green light.

Set a goal, challenge yourself, keep a positive attitude.

Road Warrior Health & Wellness Challenge II

Road Warrior Health & Wellness Update: 

Three months ago while travelling for work in Raleigh, NC I found a local fitness publication at the hotel that caught my eye.  Like most travelling salespeople I usually grab the USA Today, but this trip I grabbed this local publication and was intrigued by all of the races coming up in North Carolina.  I love signing up for an event whether a run, bike, or triathlon every few months and there was an ad for the Hickory Nut Olympiad (http://hickorynutolympiad.com) which had a full weekend of events for all ages and interests.  I was sold.  I signed up that week for the Sprint Triathlon and put it on the calendar.

I enjoy training and working toward getting a PR (personal record) or placing in my age group.  I always set a goal to shoot for and then just do my best.  I wanted to participate in one event each day of the Olympiad, but knew that our family schedule may not permit.  It turns out my oldest son had a soccer tournament the same weekend so I skipped the 25 mile bike ride Sunday to the top of Chimney Rock so that I could attend his final day of games .  I did however arrive Friday night in time to sign up for the 10k Dam Run which started at 7pm.  As with many races I started out way too fast and before I realized it I was half way through the run and still feeling great. I pushed through and quickly knew that I was looking at a PR.  I caught the group in front of me and did my best to hang on until the end.  I finished several minutes better than any previous 10k and was shocked that I performed so well despite all of the hills.  I was feeling great going into the weekend.

When I woke up the next morning to my 5:30 alarm I was feeling the effects of my PR from the night before and knew it was going to be tough day in the mountains.  I had a tough swim, felt great on the bike and was completely spent on the run.  I pushed through the pain and was very pleased with my overall accomplishment, but I did not earn a PR or age group win.  I did love the challenge and the beautiful views during the race.  This venue was absolutely amazing and I hope to have my family and friends with me next year to enjoy this amazing weekend together.

I would encourage all of you to find an event near you, set some goals, train smart, and enjoy the challenge.

Focus | Fitness | Faith - A New Mission

I have been busy working on a logo to capture my vision of helping others find their Focus, Fitness and Faith.  I do love training and competing in triathlons and want to share my love of this sport with others, but more importantly I want to help others find happiness.  The more I dig into why and how I want to help people the more I realize there is so much more to getting in shape and reaching temporary fitness goals.  I believe we all must reflect on what we really want and why?  It is so easy to get side tracked and to focus on the wrong things for the wrong reasons.  Although my mission statement is still work in progress I am committed to help others mentally, physically and spiritually.  I want to make a difference with my abilities and skills that will transform lives and provide a better future for others, their families and our world.  I believe if we strive for balance in our lives we can accomplish great things.

My Mission: "To help others reach their health and wellness goals with a well established plan that includes focus, fitness & faith.

I believe we can all make a difference and find happiness when our intentions are pure and goals realistic.


A good friend shared the below scripture with me while cycling and I found it helpful in my quest.

"Before I shaped you in the womb, I knew all about you.  Before you saw the light of day, I had holy plans for you:  A prophet to the nations - that's what I had in mind for you."  Jeremiah 1:5

Lake Lure, NC Olympiad Aug.24-26, 2012

If you are like me you need a goal to shoot for and signing up for a run, ride or tri always kicks things up a notch.  I recently signed up for the Sprint Triathlon at Lake Lure, NC and hope to squeeze in the 10k run and bike ride to the top of Chimney Rock if I can still make it to my son's soccer tournament.  Check out their site for more details at www.hickorynutolympiad.com  I have never participated but it looks like a great event.

If you are not near Western NC - find an event near you, sign up and set a goal.  Finish, Break PR, Win age group, or any other goal as long as you set one.  If you have not been training you will need to pick an event at least 16 weeks or so out and start working your way toward your goal. 

Good Luck & Thanks for reading - JG

NASM Certificate in Personal Training

It's official.  I am certified as a personal trainer.  After a long 6 months of studying the National Academy of Sports Medicine personal training curriculum and applying the OPT  "Optimum Performance Training" model of integrated phased training I finally took and passed the exam.

I am excited to share my knowledge and passion for heath to help my clients reach their goals.  I have some organizing and planning to do myself, but hope to post some helpful tips and ideas regularly.  Please contact me if I can help create a customized plan to help you reach your goals.

Tri Fit Solutions mission: "To help my clients reach their health and wellness goals with a well established plan". 

trifitsolutions@yahoo.com