Wednesday, December 17, 2014

Next virtual training group (VTG) starts 5th January- please join us

It is that time of year again, where we start to think about the things we would like to change in the following year.  The 11th session of my virtual training group (VTG) is starting up on 5th January and could be instrumental in your success.  Read testimonials from previous participants here.


How does it work?

For 8 weeks, a group of people motivate and support each other over email.  At the start, each person sets 3 SMART goals. During the weekly check in, we let people know if we achieved our goals the week prior.

When will it run?
We start Week 0 on Monday 5th January, 2015.  Our last email check in will be on Monday 9th March.

How much does it cost?
It is only £10/person (via PayPal or bank transfer) for the 8+ weeks of coaching.  This is about $15 (depending on exchange rates).

What do I get?
You get individual coaching from me over email as we determine your SMART goals during Week 0.  Then I send out weekly updates that include recipes, health article links, and motivating quotes. Every week, 1-2 people will also share recipes and quotes to keep the group engaged.  We also have a VTG Facebook group, to which you will be lifetime member.

I don't know what I want to work on for these 8 weeks.
That isn't a problem.  This session, I will be working on eating paleo (focusing on meat, fruit, and
veg) and de-cluttering my house.  Maybe you would like to try these too? Other ideas are: drinking more water, taking part in Jantastic, unplugging for an hour a day, calling your best friend more often, or trying new foods.  The possibilities are endless!  As the 'Happiness Personal Trainer' I will encourage you to work on things that will make you happy (regardless of whether they are fitness or food related).

How many people can take part?
The group is limited to 12 people to make sure you receive ample individual attention.

Does it matter where I live?
Absolutely not!  The beauty of the VTG is that anyone in the world who has an email account can take part.  Alumni of the program are men and women from many countries and ages ranging from mid-20s to 60+. You simply need to want to make positive changes in your life to achieve health and happiness.

How do I sign up?  Or can I ask you more questions?
Send me an email ( to reserve your place today!  I am also happy to answer any questions that I may have missed here.

Monday, December 15, 2014

Update on training for #prague2015

Part of the Prague route. Might be a bottleneck?
It has been several weeks since I started my 25 week build up to Prague. I have booked flights and been granted annual leave to run and explore a new city. A Prague guide book is in my Christmas list (fingers crossed Mom!).  My midweek runs are going well so far even though it is dark and cold in the morning before work. With a heavy heart I had to stop bringing my dog, Oldland, with me; he has no interest. He is 11 years old and doesn't even pant at my pace yet I am still having to drag him along.  He prefers to sleep in and then go for a walk with me when I get back. (What a life!) I guess I would do,the same if I didn't have a goal to be working towards.

I really like that my plan has Fridays and Mondays as rest days. It breaks up my week. Some days, James works from home with Oldland so I can head out on a #runch in the sunshine. On Wednesday a few weeks ago, I headed out and had my best pace so far for this training program.  My body seemed to take 3 weeks to dust off the cobwebs and remember what the heck it was doing.  Usually I manage a 9 min/mile pace and am always chasing the elusive (for me) 8 min mile.  

For now, my plantar fasciitis (PF) is under control.  I diligently stretch after each run and have been taping my foot all day every day for additional support.  I am debating about investing in new running shoes this week (as I am back in America) to keep the foot support at an appropriate level during my training.  Although I don't like speed work, I was thinking about incorporating some into the plan in a few weeks time to increase my pace.  Even though my goal is to finish, I will always have a time to best in my head (5:30 seems doable, right?). This is depends on my body falling into pieces on the road to Prague.

But wait! There's more!

Recently, I found out my ballot was accepted for Berlin Marathon 2015. Thus race will be at the end of September 2015 and friends/fellow teammates from RODS Racing will be there! I even have a couple friends in America who are offering to come cheer me on.  Plus some fabulous London runners  are going to be there too (but I am sure they will be much faster than I).  This race will keep me focused through the summer as I will have to maintain a baseline level of fitness for Berlin.  As one of the fastest marathon courses in the world, I hope to achieve a PB on my 2nd marathon.

For now, I will distract myself on training runs planning sightseeing routes and what I will eat in a foreign land in the days leading up to race day.  I must abide by the 'nothing new on race day' rule to avoid any instance of runner's tummy on the course.

Have you ever traveled internationally for a competition? What would you recommend I see/do pore-and post- race?

Sunday, December 14, 2014

Quickie Workout #118

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (

Warm  up- 1 min forward lunges; 1 min push/press ups; 1 min bicycle abs
1 min- Reverse lunges
1 min- Star jumps
1 min- Upright row with tins of soup or light weights
1 min- Lateral raises with tins of soup or light weights
1 min- Low squat with pulses
1 min- Low squat with pulses on your toes to target inner thigh. Breathe through it!
1 min- Bicep curls with tins of soup or light weights
1 min- Hands on sides of head. Bring opposite elbow to raised opposite knee. Keep alternating until the minute is up.  Aim quality until you are comfortable with the exercise, then increase speed.  Knees up!
1 min- Press up position on toes.  Bring opposite knee to opposite elbow.  Alternate.
1 min- Plank
1 min- Toe touches

Friday, December 12, 2014

Weekend Challenge

This weekend I would like you to donate your time. This can be by helping am elderly neighbor set up an email account, spending time ringing bells for the Salvation Army, arranging a date in the future to lead a run with A Mile in Her Shoes, or singing carols at the local library.  It is the time of year where we get wrapped up in holiday parties and shopping yet some people who value your time and attention much more.

Spread joy.

Sunday, December 7, 2014

Quickie workout #118

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (

Warm  up- 1 min star jumps/jumping jacks; 1 min speed skater jumps; 1 min run
1 min- Bicycles abdominal exercise
1 min each side- Side plank
1 min- Prisoner squats
1 min- Explosive press ups off the wall or floor (try to get time in the air)
1 min- Boat pose
1 min- Hip raises
1 min- Supermans
1 min- Reverse lunges
1 min- Inchworm
1 min each leg- One-legged squats
1 min each side- Side crunches

Friday, December 5, 2014

Weekend Challenge

We are sticking with simplicity as the festive season is rapidly approaching and time is precious.  Your challenge this weekend is to run for 10 minutes.  Set the timer on your watch or phone (ideally, this run would be all at once).  Once you get moving, I hope you will want to continue after your 10 minutes are up.  Speed doesn't matter, just put one foot in front of the other.

The hard part is getting out the door, so lace up your trainers and go!