May 23 & 24: Hey all you Coastal Spinners!!! I miss seeing all of you and yes I must admit, I miss making you sweat. I would rather be there than where I am now. Just as an update, my dad is being moved to a hospice facility tomorrow. The chemo didn’t work. 
I am here with my family, but in my time, know that I am worried about each and everyone of you… I check in all the time to make sure you are all getting your workouts and from what I hear, you are — and that makes me happy! Keep spinning, keep sweating and keep me motivated by keeping up with your workouts! Don’t lose focus and keep me updated with how your butts are getting kicked around! I miss you all !
May
24
May
22
May 22: Did more walking today. Have you ever walked the same route so much that you begin to feel like one of those trail horses. The route never changes, the scenery doesn’t change and you know the route so well, you could walk it with your eyes closed.
Today, I decided to look up as I walked…. didn’t look straight ahead – been there! didn’t look down – done that! so, to change it up, I looked up! The only thing I noticed was other people looking at me and then looking up as well.
Made me laugh so it was worth while!
May
21
May 17 thru May 21:
I guess exercise can come in all forms. I’ve been hanging out at hospitals a lot and walking the same route around the hospital to get back to the hotel. Funny how my mind equates exercise with sweating a lot, but my mom and sister were commenting about how much exercise they have been getting walking from the hospital to the hotel and back.
It dawned on me then exercise doesn’t always mean it has to be to the point of exhaustion and drenched in sweat…. So, I have concluded that I am in another taper…. Walking a lot.
But… I do have a feeling that first day back in the saddle will be a little hard.
I guess when life throws a curve ball like this, you just have to adjust but keep playing the game.
May
18
In this economy, we realize that it’s tough to keep training and paying for it. AND, we hold true to our beliefs that fitness should be fun and not cost a fortune. So we have come up with a solution that is sure to be a good fit for everyone. AND, we really want you to not only meet your fitness expectations but exceed them!
We are converting our training teams to our brand new Coastal Running Group designed for ALL LEVEL RUNNERS and you can join at any time. Whether you are training for your 100th Marathon or want to run your first Half…or maybe just want to get in great running shape, we have a program for you.
Being part of the Coastal Running Group keeps you motivated and holds you accountable to keep you on track. If you don’t have a running partner now, you will after you join our group. We are a social club for all level runners that makes it’s easy to hook up with someone who runs or run/walks at your pace. Michael Rouse is our lead run coach and has had numerous years of experience racing everything from 5K’s to marathons and also having co-created a race for local runners.
We have a training program for EVERYONE from beginners to seasoned runners. Regardless if your goal is to complete a marathon, run your first half marathon or run a 5k, we will personalize a training program just for you that will help you achieve any goal you may have…but most importantly, have FUN doing it!
It’s never too late to join!
The trainings start Wednesday June 6 and the cost for membership for the remainder of 2012 will be ONLY $110.00 with the break down it cost less than $2.00 a run. This does not cover the race entry fees to the various races. Run with not only our awesome lead run coach, but all the friends you will make in the group — and believe me you will form some pretty amazing relationships with your fellow runners.
The Coastal Running Group will offer 2 coached runs per week. We will offer various TEMPO RUNS on Wednesday and LONG RUNS on Saturday mornings.
All you need to do is sign up and pay your 2012 membership to our brand new Coastal Running Group!
We currently will train (or have trained and completed) for the following races:
(but not limited to)
Carlsbad Half and Full Marathon (Jan) *** Completed 2012
Safari Park Half Marathon (Feb)
La Jolla Half Marathon (Apr) ***Completed 2012
Ragnar Relay
Rock and Roll Half and Full Marathon (Jun)
AFC Half Marathon (Aug) *** To be Completed to qualify for Triple Crown
Zombie 5K (Oct) – I’m in on this one!!!
Silver Strand Half Marathon (Nov)
Las Vegas Half and Full Marathon (Dec) – OK, that’s on my wish list! VEGAS BABY!!!
PLUS…Many other races locally and nationwide!
We are so excited to be bringing this to you. All you have to do is sign up, get laced up and meet us in front of the studio on June 6 and get ready, get set and GO!
We look forward to meeting you at the start line!…Woo!, Woo!!!
May
17
May 16: Life happens I guess…My dad who has been sick took a turn for the worst and I had to head to LA. I don’t want to give up the 365 day commitment. So, does lifting boxes, and walking up and down stairs numerous times count as exercise? Does helping my parents around the house with all the heavy lifting count?
I hope so…. but just in case it didn’t, I got on my Dad’s treadmill and took a 30 minute jaunt. Don’t know how long I will be in LA, but I will commit to getting something in everyday! It may not be SPIN, but hey I never said I would SPIN 365. BTW – it’s hotter than you know what here … uck!
May
15
May 12: Did some heart rate training and man, did I sweat quick! What a difference being in the right zone makes!
May 13: Walk, walk, walk!!! It’s nice to get off the bike at least one day a week – but always fun to get back on!
May 14: Spin and Sculpt —- apparently it was “football training camp” more than anything! I had a good time….hope they all come back!
Just remember, change is good!
May 15: SPIN and Body Sculpt in the morning. 8 week program in the afternoon. Body Sculpt rocked! Got on the STEP … Yes, that’s right the STEP. Don’t you remember the 80′s and 90′s?
May
14
Get Ready!, Get Set!, Get Running!!!!
Coastal Running is hitting the roads AGAIN.
If you always run by yourself, you’re missing out on lots of benefits of group training, from improved motivation to expanded social circles.
Not sure how to go about finding people to run with? Follow these steps.
Sign up in studio to complete a 5K, 10K, Half Marathon or Full Marathon Program.
All programs culminate in a race that is scheduled around San Diego County.
We have learned that not everyone wants to train for a Half – but that’s no excuse to leave you behind!
There are plenty of races that Coastal Running wants to be in and WE WANT YOU TO BE IN THEM WITH US!!!!
May
12
5/11: Spin for 45 and Body sculpt for 45. Had the class count for me and I think there were a few in for the revenge on the instructor last night!
It was great… fun, funny and BURNED me out!! I think we came up with the new name for Friday nights too — BURN OUT!!!
May
11
I don’t know about you, but I have a hard time building new healthy habits, especially when I’ve fallen off the wagon. You do great for a while, then it’s really, really hard to climb back on. You do well a day or two and then ice cream happens or sake or you skip the studio and next thing you know you’re up to your elbows in ice blended drinks and scones, wondering what happened to you.
For the sake of this blog, I will refer to our member as “Kathy”. Kathy started coming to a Spin class recently. Admittedly, I thought she might not like it — she told me she’s always been a walking sorta gal, but she totally did! Then she made a commitment to make it to spin class 3x a week (after purchasing a padded seat cover! VERY important!)… and she DID it. Now, for all my die hard studio bunnies this might not seem all that big of a deal, but I was impressed. Spin is hard – and it’s a hard thing to commit to.
After talking with Kathy and thinking about it, there are a lot of different things I’ve wanted to try and/or stick to, but sometimes you need a little inspiration… like Kathy.
After thinking about it, I decided we should make this 3x a week commitment an on-going, weekly challenge for all of you to become a part of if you choose. So here we go!
The 3x a Week Challenge
Purpose:
- To build healthy habits by starting out with a manageable commitment of 3x a week.
- To bring variety into your workouts/lifestyles/regimes by creating the opportunity to try something new.
- To participate in a group activity, which helps us stay accountable.
Requirements (this is easy!):
- Pick a healthy habit you’d like to try to build (spin class, cooking healthy meals, taking your vitamins, drinking water, cardio — whatever you need to work on or want to try).
- Commit to doing it 3x a week for one week. That’s it. If you pick something like underwater hula clogging class and it sucks — well, you’ve only committed to 3x a week. By the end of the 3rd class, you’ve given it a fair shake and can decide if you want to return or re-up for a different habit the next week.
- Share your commitment by leaving a comment on our Facebook page with your chosen healthy habit.
That’s it! 3x week for a week. It doesn’t matter what days, as long as it’s 3 of them. The next week you can change it up or keep going with your existing habit or even piggyback habits (i.e., week 1, try spinning 3x a week, week 2, try spinning and cooking healthy meals 3x a week, etc.). It’s entirely up to you what you choose and how you work it — all you have to do is commit to 3x a week, be it one habit or five.
I’m excited about this! Kathy’s new found love of spinning has inspired me to try some new things and reminds me that 3x a week is not going to kill me. Chances are if you start with 3x a week (like M-W-F), you’ll fill in the ‘off-days’ with your habit over time. If I vow to take my vitamins, which I’m notorious for forgetting, 3x a week — it’s likely I’ll take them daily. But we all have to start somewhere, so whatever your healthy habit is going to be, 3x a week gives you chance a success — and we’re all about celebrating successes, even the smaller ones. Eat healthy Monday, but screw it up Tuesday? That’s ok! You still have 2 more times to eat healthy — and that’s a success!
3x a week. Can you commit? Join us! (and don’t forget to keep us posted on your 3x a week – through Facebook!)
May
11
May 9: Spin and Sculpt… a variety of music and a ton of fun!
May 10: They say that 80% of success is just showing up…7AM SPIN and 8AM Body Sculpt….. I love these mornings – does that mean it was a success?
Sweat? check! Muscles sore? check! Worked out? check! Success???? YES!
May
8
May 7: Spin and Sculpt for 90 minutes… apparently it was a butt kicker!!!!
May 8: OK, last night was a butt kicker… Feeling it now. SPIN and Body Sculpt – 60 minutes each!! Love the mornings!
May
7
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5/4: Spin and sculpt twice in a day… Morning and night. What a way to end the week!
5/5: Cinco de Mayo…. Got my Spin in early in the morning. Now onto the chips and salsa baby! 5/6: Took a walk out on the beach. What a beautiful day…. Even the dolphins were out jumping around trying to catch a view! |
May
4
May 3: Taught Body Sculpting for 75 minutes….I love it so much that I’m bringing it to CMF…Finally!!!!
Hope you all are ready!
May
3
May 2: Early morning Yoga… 45 minutes of deep stretching. Does it count as exercise when it feels sooooooo good????
May
1
4/30: Spin and sculpt and major stretching…… Fantastic end to a Monday.
5/1: 7am Spin…. Woo, woo!!! What a way to start the day.