Fall is the perfect time to take up running. I love the brisk mornings, changing leaf colors, and warming up with a latte afterwords. I designed this 10 week couch to 5k training plan for beginners and those brand new to running. If you’re a more experienced runner and looking to PR at your next race, I’ll be sure to include some useful tips for you at the end of the post, or send me a message. I can personalize a plan just for you for less than the cost of a new running tank.
Hi! I’m swapping out Workout Wednesday for Train Thursday (or Tuesday depending on the week). Why you ask? I’m an athlete and athletes train. Guess what? You’re also an athlete, and I’m asking you to switch your point of view from ‘working’ to training. Whether your training to chase a new half marathon pr, training for a triathlon or training to be a new mom, you get the privilege of doing this. So why call it work when you could be training?!
Are you training for a late summer or fall 5k, 10k or half marathon? Speed workouts are so important for runners of all abilities, whether you are aiming for a PR or running your first race. Speed work helps muscles learn to tolerate the build-up of lactic acid, recover quicker from hard workouts and improve endurance capabilities. If you are new to speed work be sure to follow the warm-up and cool down guidelines below, go at your own pace, rest for the entire recovery period and shorten the intervals to your needs. Speed workouts can be incorporated 1-2 times per week, however if you are dealing with any injury or pain it’s best to avoid speed work until you’re completely healed.
One of my favorite things to do is swim, and summer is the perfect time to soak up some vitamin D, cool off and get some laps in. Swimming is low impact, improves aerobic capacity and it’s great cross training. You’ll need a swim cap, a pair of goggles (roka is my favorite brand), water resistant sunscreen (Zealios is great) and a pool (a lake, river or swim friendly beach works too).
Warm up with 20 jumping jacks, plus some large and small arm circles. Get in the water and slowly dog paddle, breast stroke, free style or walk your way down the length of the pool a few times. You can count laps with a watch, I love my Garmin 735, but pennies, marbles, or even small rocks work as well. I wrote this set for a 25 meter long pool, not to worry if your pool is 25 yards long, you’ll still get in a great workout. Swimming in a 50 meter long pool? Just cut the number of sets in half.
Summer can be full of adventures and travel for most people. Whether you’re jetting across the world, camping or stay-cationing it can be difficult to find the time to workout, let alone wanting to lug your weights or yoga mat around. Mini bands are my favorite travel friendly workout gear. They are small enough to fit any adventure near or far, and give you a little added resistance for body weight exercises.
Hello! Today’s workout is a HIIT (high intensity interval training) workout that requires NO equipment and can be done anytime, anywhere! These are my favorite types of workouts as you aren’t limited by lack of equipment. I do my best to give you workouts that can be done anytime and anywhere with little or no equipment. If you have a set of dumbbells on hand, you can definitely add them to the squats, lunges or even burpees but they are not required. A mat or towel is helpful, and a timing app like GymBoss is great! Read More
Hi, it’s been a while, and in the wake of Kate Spades tragic death yesterday, I wanted to reach out and tell you that it’s OK to not be OK. I’ve dealt with anxiety for months now, and not just your run of the mill nervous/excited type of anxiety. More like can’t get out of bed, can’t sleep, teeth grinding, can’t deal with life type of anxiety.
We don’t talk about mental health enough, as fitness professionals or just as people. I may post lots of smiling sweaty selfie pics on Insta, or post about my fabulous workout, healthy meal or whatever, but truth be told I’ve been dealing with some hard AF issues. I’ve finally reached a point where I can get my head above water most days, but I still struggle. If you’re going through something similar, or have been through something similar know that it’s ok to be sad, depressed, anxious, angry, unhappy etc. Talk to someone, call a friend, family member, reach out to a professional. If no one told you today: you are strong, you are capable and you are loved. Reach out. Get help. No one is alone in this world, and there are resources to help you. Suicide affects people from every walk of life and it is not the answer to your struggles however large or difficult they may be.
The National Suicide Hotline number is 1-800-273-8255.
If you want to read more about my struggles, you can continue reading below. If you need someone to talk to or more importantly just listen, call me, I am here for you. I’ve sat on this blog post for months, but hope that by sharing my story someone out there will know that its ok to struggle, its ok to need and seek help. Life is not always sunshine and rainbows, but it’s the darker times that make us stronger, and let our light shine a little brighter when we come out of it.
Hi! It has been too long since I posted a blog post. I’ve been struggling hard with writers block, and struggling with what to say. I’ve been working on a body positivity post and how I deal with pressure to look a certain way as a personal trainer. I’ll be sharing more soon, so stay tuned. Did you know that March is one of my favorite months of the year? Baseball is back, St. Patricks Day is upon us, daylight savings time and Spring! While its currently raining and freezing in NorCal, I hope we will be blessed with sunshine and warmer temps soon. This month is going to be nuts: business has picked up, I have 2 races, a bridal shower for my cousin in law, a baby shower for my good friend and I’m traveling at the end of the month for Coeur Camp. March Madness for sure!
This Saturday is the first of the Giant Race Series Races and while I’m literally crying that I can’t be there in person, I’m excited to race it virtually. If you haven’t seen my Insta posts lately, I was selected as a race ambassador this year, along with a bunch of other awesome runners. The Giant Race was one of my first races and I’m so excited to be completing the Series Sweep this year. The medals this year are so good! If you want to participate with me you MUST register and run the Scottsdale race this Saturday either in person or virtually. Use my code: BRIANA2018 to save $5 off any race.
This week’s edition of Friday Favorites is all about some tough love things I learned on Whole30. Mostly I learned that I can do hard things and when it comes down to it, following the ‘rules’ is really not that hard.
No added sugar.
No pancakes, cookies, cake, donuts, ice cream, chocolate etc.
This sounds amazing right?! haha.
You can do anything for 30 days. I promise. If I did this I know you are capable of doing it as well. Do this for you, because your best friend is doing it too or because you’ve tried at everything else and haven’t been successful. There is some tough love in this post, but know that it comes from a place of love. I truly believe if I can complete a Whole30 you can too.
- You won’t actually die if you go more than 3 hours without a meal. I’m a snacker. Like snacks on snacks on snacks kind of snacker. Sweet, salty, healthy, not healthy I’m not too picky. I used to ALWAYS have snacks in my car, my bag, my purse. A lot of ‘diets’ insist that you need snack to avoid overeating at meals. Guess what?! You are not going to starve. Eat three balanced meals per day, stopping when you are full. The only exception, you may need to add some fuel pre/post workout if they last longer than 60 minutes.
- Whole30 is so much more than a diet. It’s a complete change in how you approach, shop for and prepare your food. It’s about buying local, fresh and sustainable foods. Fruits, veggies, nuts, and seeds, aka things that grow in dirt. Not shiny, packaged, chemical laden, lab-made food. You can eat meat, you can eat a lot of meat, or you can actually do this as a vegan/vegetarian. There are so many possibilities and so many delicious, fast and easy recipes just waiting to be whipped up in your kitchen. If you can boil water or cook an egg, you can make most of these recipes.
- Fill half your plate with vegetables. This isn’t rocket science, no matter what diet you’re on or whatever food group you’ve decided is bad, vegetables are always in. Steamed, sautéed, roasted, or raw it really doesn’t matter. I prefer leafy green or cruciferous veggies like broccoli and brussel sprouts to carrots and peas. If you think you hate vegetables, roast them in the oven with a little olive oil, salt and pepper until they are golden brown and crispy. You’ll never look at broccoli the same way.
- Drinking your coffee black is not hard as queen bee Melissa Hartwig would say. Although somedays it’s definitely better with some NutPods or vanilla bean ghee stirred in. If you prefer a skinny white mocha with extra whip, ask yourself if you’d willing eat a king sized candy bar every day for breakfast on top of whatever else you usually eat. My guess is no. So please just stop with the sugary beverages in the morning. Drink a cup of coffee, tea or hot water, make yourself a real breakfast and start the day fueled and ready for anything.
- I can’t live without “BLAH BLAH BLAH” I promise you, you can live without whatever food first came to mind. I can live without chocolate, I don’t ever want to, but I can. I can say to my favorite cookies, cake, burger, wine etc because I want to. I wanted whole30 to be successful. I wanted to get my health back on track, because I owe it to myself to try. I am working on being the best version of myself. For me that was trying Whole30 and committing to a full 30 days. For you that might mean one less coffee run this week.
- Bonus: Self care is so important, you should not be rewarding yourself with a stale break room donut, or hitting the drive thru because you “earned it.” How about treating yourself to an Inspiralizer so you can make veggie noodles on demand? Or a cast iron skillet? Maybe a week of Blue Apron or Territory meals because life and you don’t have time to shop/cook this week? That workout class you’ve been dying to try? Or the essential oil your friend recommended? Treat yourself with things that will improve your wellness or feel good. A bouquet of flowers or new candle always brightens my mood!
Whatever it is that is holding you back from trying Whole30 or going out for a run or heading to the gym, put it away. Lock it up in a box and throw it away. You don’t need that kind of negativity in your life.
You deserve to eat real food.
You deserve to move your body every day.
You are loved.
You are worth it.
Excuses do not serve you. They have no place in your life. Get out of your own way. Maybe you went into the New Year with big goals, resolutions or intentions and failed miserably the first week. Don’t let the rest of the year go by because of one slip up or mistake. Make February your month, own it, even if the groundhog sees his shadow and we have 6 more weeks of winter.
Love and take care of yourself so that you can give and receive the love of others. I believe in you!
Hello! How many of you had the chance to see the super moon the last two nights? I woke up super early on Wednesday morning and caught the blood moon and the eclipse, plus a fantastic sunrise from the top of Mt. Tamalpais. After that I headed out for a quick trail run and then grabbed coffee from my favorite shop, Equator. Click through after the photos for this months challenge.