1. Pick a goal that is just outside of your physical abilities, but within your life abilities. Reasonable physical challenge, but not unreasonable life challenge What is your available time? 2. Honestly assess your priorities – work, sleep, family, friends, free time, training. CAN NOT simply add & add & add
Best Weight Lifting Exercises I’m often asked what the “best weight exercise” is for legs, arms, back, abs…you name the body part. It’s a tricky question because the “best exercise” for one person is not necessarily the “best exercise” for another. To further that point, the “best” weight training program for you is the program
Exercising Safely in Heat With temps on the climb now’s a great time to talk about exercising safely in heat. To start, let’s review heat-related illnesses. Heat-Related Illnesses Heat Cramps: Heat cramps, which can be quite painful, are muscle contractions and/or spams that occur during exercise. Exercise-Associated Collapse: Exercise-associated collapse is feeling lightheaded or fainting
Finding Joy By Letting Go of Expectations I recently took a trip to the big island to participate in the Hawaii 70.3 triathlon. As some of you know, the way I like to do triathlons these days is as part of a relay. Though I’ve done plenty of tri’s as an individual, I’ve really taken
I’m celebrating an anniversary – 20 years of coaching folks to achieve their athletic goals! It’s been a fabulous journey full of highs & lows…but most of all, learning opportunities. Here are 4 of my most invaluable lessons. Maybe they’ll help you too! Lesson #1 – Physical therapy heals injuries AND prevents them too. Before
Core Engagement As a multisport coach, I preach “core engagement” to every athlete in every workout. To move powerfully & efficiently core engagement is the critical component. Done well it helps us connect top & bottom halves AND right & left sides of our bodies. Without core engagement our body parts move like independent units
Drill Your Skills! Last Sat. I headed out on my first dirt bike ride of the season. Well…truthfully…”ride” might be a bit of an overstatement. To clarify I did my first dirt bike SKILLS SESSION of the season. You see, I’m a newbie – I’m in Year 2 of learning to ride a motorized bike.
4 Small Changes For Big Impact I’ve been working on mindfulness – the ability to focus one’s attention on the present moment, to be fully engaged in right Now. It’s been challenging, sometimes exhausting, but ultimately…when I do it…VERY rewarding! The process I’ve been working through to eliminate distractions & focus my attention has led
Mindfulness. I have a confession to make – I stink at focusing! Let’s face it…we live in a world full of distraction. Distraction of all sorts – noises, lights, food, schedules, technology, endless options. Each one of these things vies for our attention pulling us in a million different directions. It’s no wonder I often
ASHLEY KATE WHITTAKER: I try to remember that this is a lifestyle behavior change, not a temporary fix to a “problem”. When life gets complicated I stick by the idea that 20 minutes is better than 10, 10 is better than none. Even if you only have a small amount of time, just