How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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Tribute Tuesday #3 – Lisa Jamison

There are people that come into our lives that defy all expectation.  Have you ever met someone whom you previously had heard about, or may even have spoken to, only to find out they not only lived up to their values and skill but by far exceeded them?  It doesn’t happen often right?  I can truthfully state this about my massage therapist, confidant, and friend; Lisa Jamison.

I was given a brief introduction to Lisa by my good friend Scott Bragan.  He mentioned that he made massage a big part of his training, and in his opinion how much of an expert Lisa was, and how she worked with him on some injuries and ailments.  I finally decided to talk to her and see if she could help me.  (I will give you my story about my injury in another posting, but I currently have a L5/S1 herniated disc in my back)  I had been going to a chiropractor for my injury and they were keeping me running, but I felt like I had to make frequent visits, but that all changed when I met Lisa.  The first thing she did was look at my posture and how I hold myself, and immediately gave me analogies to think about, and exercises to do during the day to help.  She assessed my injuries and then……and then, she went to work on me.

All I can say is O-M-G!  That first massage was an experience.  She loosened up muscles I didn’t even know I had, all the while telling me what she was doing and why she was doing it.  Lisa and I are both talkers so we also were getting to know each other.  It turns out, she is not only an LMT, but a USAT Level 1 coach, a Yogi, a Certified Personal Trainer and an IRONMAN.  At this time I was still seeing my orthopedist and my neuro-surgeon.  Lisa educated me more on bio-mechanics than either of my doctors, and when I questioned them about the aspects of my anatomy Lisa educated me on, they both looked like a deer in headlights.  Lisa’s knowledge and experience was far superior.   First impression; this woman knows her stuff.

Lisa at Fight for Air Climb 2012

As we continued our professional relationship we started to become friends, and I learned that she was not only passionate about helping athletes, but also para-athletes.  She was close personal friends with Scott Rigsby, the first double amputee to finish the Kona Ironman!  She was also contracted by tri-clubs all over the nation, to meet them at races and work on their athletes and their para-athletes.  Whenever I had a question about about form, posture, or training Lisa always either knew or found a way to help me out.  Second Impression; she cares about her clients and will go to great extents for them. Amazing!

Then she told me the story about her brother-in-law that passed a day before she was to compete in Ironman Florida.  This immediately brought tears to my eyes, and continues to whenever I recall her words about him.  She did end up competing in the race, but returned home immediately afterward.  She said that her brother-in-law, Mike Dalton, wouldn’t have it any other way.  Currently, she has dedicated herself to American Lung Association and the Fight for Air stair climbs across the country dedicating herself for another friend taken from her, John Foley.  Lisa started Team Foley and she recruits athletes every year to do the Tampa Stair Climb at the Bank of America building.  Last year I participated, wouldn’t you know it, WE WON!  Yep, I stepped up the 42 flight climb with Team Foley and I would do it again in a heartbeat. As a matter of fact I am already signed up for 2013.  Lisa also completes stair climbs all over to include the Sears (not Willis) Tower in Chicago.  Can you imagine 103 flights?  She does it and often.
Third impression I am in love with this woman.  I defy anyone to meet her and not feel the same way.


Lisa Jamison
DOB:  March 27,  Aries 
POB:  Massachusetts 
Grew Up:  Vernon, CT 
High School: Rockville HS 
High School Sports:  Drill team/Dance squad, figure skated(outside of school) 
College: University of Connecticut
Sports:  Inline Speed Skate (as an adult), Triathlon, Running

I describe you as the best LMT in the Tampa Bay area. How and why did you start with massage and sports training? 
I studied Sports Med/Athletic Training in college.  Through college I worked in the fitness industry (I was one of the early ones…”aerobic instructor”).  After college I spent time working as an athletic trainer and teacher while still doing some fitness work on the side.  At some point I could see that I wanted to spend more time working in the fitness industry, but liked the sports training model.  It seemed to me that if people could take their workouts and view them as something as they “got to do” vs what they “had to do”, our health and fitness might be more enjoyable.  I started personal training in the late 1980’s.  I moved here in 1991 and have just kept plugging along.  I read a lot, take a lot of classes, and just keep trying to throw something new into my “bag of tricks”.  I went to massage school about 8 years ago.


If you could give me one adjective to describe the feeling  you get when you are working what would it be?

I like the aspect of the day that keeps me looking for a different way to get the job done.  Maybe that’s because I need to shake things up for my own sanity, and maybe that’s because healthy clients are in their for the long haul and may get bored doing the same thing over and over again.  I can’t think of an adjective…but I do get lost in my own head while I’m working in a the quiet of massage.  While training and watching people in their setting, it’s almost like I can get in their body and feel it.  

Lisa at IMFL

When and why did you start competing in triathlon?
It was the late 90’s.  I was working with a lot of triathletes, finishing up with a stint in speed skating and looking for the next sport.  I knew I’d get involved in triathlon, but was afraid of the swim.  I didn’t rush into it.  I participated without training for a couple of years, then changed my workouts to focus on triathlon a little bit.  After a few years I started legitimately training for it.  Now it’s been a couple of years since I’ve raced.  Not sure what will happen next. 

What is one thing you love most about triathlon?
The people, the training partners, the group of people.  I really like the balance of the group training for an individual sport.  I like having to get lost in your own head in the midst of a crowd.   

After being in the business as long as you have, what possesses you to still take the classes for continuing Ed that you do?
I have to for many reasons.  I am self employed and live alone; if I don’t work, there isn’t money coming in.  I learned very early on that people’s incomes can change, and you will be the first person they give up in difficult economic times.  If I weren’t “multi-talented”, I wouldn’t work.  I always have to be looking ahead to see what else I can do.  Personally, I like a day that’s filled with different things.  I enjoy being able to train a few fitness clients, work on re-patterning a skill with an athlete, do a relaxation massage, help with injury rehab, do some yoga, and meditate.  I like group work as well as private work.  I’m a teacher at heart, so as long as somebody is learning something, I go home feeling like I made a difference

Lisa & the Goof at the Fight for Air Climb


What was the turning point for you to decide make this a career?
All through high school I volunteered in hospitals and physical therapy clinics.  I always said I wanted to work with a “well” community, or one that was injured but was motivated to come back strong.  I started working in fitness in 1981 and it’s just all evolved from there.  I’ve just had to set the path for what I’ve wanted to do.

What would you say is your greatest obstacle  you ever overcame?
There wasn’t a career in “personal training” or “corrective exercise” or even massage during my early days.  I’ve always referred to myself as a bit of a hybrid.  Now the hybrid careers are becoming more popular.  I wish I knew that…I would have saved a lot of time looking for the career that was right for me spent more time “just doing it”.

What is your greatest victory?
When I can help someone get that “a-ha” moment and their day/life/sport makes more sense

Final Impression: I want to be just like Lisa when I grow up.

Carpe Viam!!
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Tribute Tuesday #1 – Amy Bennett Eck

I mentioned yesterday I am planning on having a regular column called Tribute Tuesday where I will select someone in my life who has had a positive influence on me in some way or another.  Most of the time these people will have coached to increase my athletic prowess (which is actually pretty easy), challenge me intellectually (which isn’t really all that hard either), and/or  inspire me to be a better human being.  My first Tribute Tuesday subject has done all three.  With no further ado I would like to introduce my coach, and friend; Amy Eck.

This is a kind of crazy picture of her, but it does really give the best possible introduction to her personality.  She is a wild, and free spirit with the most positive outlook on life I have ever known in a human being.  She refuses to believe there are limits to anyone’s potential, including her own.  Just to give you an idea, this woman has competed in the Kona Ironman World Championships, the World Xterra World Championships, numerous ultra running and mountain biking events, and was a competitive wrestler in high school and college (yes I said wrestler).  I credit her incredible coaching to my 47 minute reduction in time for my PR at Ironman Augusta 70.3.  There is nothing Amy cannot do and her energy is uber-contagious.  She gets so excited when she is able to help and/or see someone succeeding that she turns bright red.  I cannot believe she doesn’t get muscle cramps in her cheeks.
Now she and her husband Erik are training for her biggest event ever, the birth of their first child.  As you can see her pregnancy hasn’t taken an ounce of her positive energy away.  She continues to enjoy life and even with all that drag she still beats both me and her husband in the pool.  Obviously she doesn’t let anything conquer her competitive side.  She was brought here to Florida due to Erik’s mobilization as a Reserve Navy Officer to CENTCOM, so the only negative thing I can possibly say about Amy is that she will be leaving to return to her home and coaching practice in Hawaii.  (It was impossible to find a photo of her where she looks “normal”.  In most of the pictures she is either in a superhero costume or in race clothes, but it’s…well…it’s Amy)
Now when I said that she has also inspired me to be a better person, she does this by example.  This is a woman whom rode a mountain bike for 10 days through Peru to do missionary work, and she did it for her honeymoon!  Talk about combining all her loves; Erik, mountain biking, helping others and God.  The stories she tells of that trip are absolutely amazing. 
I had a chance to ask my friend some questions that I thought might give some insight to one of my most favorite people in the world, and here is what she had to say;
Name: Amy Ruth Eck (Bennett)
DOB: 5 March 1978, Pisces
POB: Royal Oak, Michigan (Ford Baby)
Grew up in: Arlington, Texas
High School: Arlington High School
High School Activities: Cheerleading, Wrestling, Cross Country, Track, Soccer, FFA, JROTC
College: United States Merchant Marine Academy
College Sports: Cheerleading, Wrestling, Cross Country, Sailing
When and why did you start competing in triathlon?

(I) Started triathlon in Hawaii with the motivation of my knee surgeon Dr. Bottoni who thought it would be better than straight running and my crazy friend Marcy Fleming.  Went to watch the XTERRA World Championships and loved the LIVE MORE and family atmosphere of XTERRA.  Came home and bought a mountain bike!  Within a year I was racing the Hawaii 70.3 and the XTERRA World Championships.

What is one thing you love most about triathlon?

I love the people!  Triathlon is all about challenging your body with a group of friends around the beautiful playground of earth. 

I know that you run an Xterra Race in Hawaii – How did that start?

Erik and I had wanted to do something fun for the community that challenged people to get outside.  We also wanted to launch an event that would give us a way to raise money for charity.  In 2009 we started Freedom Fest as part of our wedding weekend.  10k run, 20k mountain bike, off-road triathlon and then get married…it was awesome! 

The race has now grown to become an XTERRA World Championship qualifier with 500 people from 8 countries and 24 states.  Come join us!  www.xterrafreedomfest.com

Do you enjoy Xterra more than road traithlon? Why?

XTERRA does a great job of making every race challenging and fun. Off-road racing works you anaerobically and provides an adrenal rush that I am addicted to.  I do enjoy mountain biking more than I enjoy road racing, but I am probably better at road racing. You have to spend a lot of time in the saddle on the road to get the proper base training for off-road.  I think the major attraction of the off-road is you get to explore!  You are away from cars, out in nature, and get a real chance to connect. It is also something my husband can do together!

What was your favorite race and why?

Favorite race…that is hard.  Favorite marathon would be Boston, favorite on-road triathlon would be Wildflower, favorite Ironman would be Kona, favorite trail run would be our XTERRA Freedom Fest race, favorite off-road triathlon would be the old XTERRA Worlds course in Makena, favorite 100-miler would be Leadville, and favorite stage race would be La Ruta.  A great race is determined by the terrain, the people it attracts, and the after party! 

Congrats on the baby!  I know you are waiting for the surprise of the sex but do you have any names for either that are in your head?

We have some names…possibly Bennett after my family or Hudson Taylor after my childhood hero. But we will have to see what the lil hero looks like when they come out!

Do you plan on continuing in Xterra or Triathlon after the baby?

Yes, I would love to get back to racing.  I am signed up for the Frogman 5k Swim in JAN and the Princess Half in FEB.  Will likely race Hawaii 70.3 and the XTERRA Mountain Man in hopes to travel to the World Championships.  As a mom I have a new career path but I think having my child seeing me (compete) in sports is important.  They need to know the importance of investing in yourself and in investing in others.  

Do you plan on bringing your child up around the sport?  

YES!  As a USAT, USATF, and Newton Coach I think sports are great for children.  They teach sportsmanship, discipline, commitment, failure, success, and they develop your mind, muscle, and soul.  Watch out for lil Eck in the 2032 Summer Olympics!

As your friend and client I always describe you as the most positive free spirit I have ever met willing to go out of her way to help people.  How did you end up with this wonderful way of life without falling to the negativity of the world? Thank you Brad, I love people!  I grew up in a wonderful Christian home where we were always helping people and it was contagious.  I feel I have been very blessed and there is nothing better than to pass those blessing on to others.  My favorite Proverb says, Do not withhold good from those who deserve it when it is within your power to act. Basically I have one life to live, one life to give.  I take the responsibility to heart and try to share JOY with others in everything!

What is your favorite motivational quote?

I have two J

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” 
~ Mark Twain
“And in the end, it’s not the years in your life that count.  It’s the life in your years.” 
~ Abraham Lincoln


Is it possible to not love this woman?  I think not.

(Amy’s coaches virtually as well using email, telephone and Training Peaks software.  You can find more information at www.campbennett.com)
Carpe Viam!