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.

read more
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...

read more
Coach Brad’s Goals for the New Year!

Coach Brad’s Goals for the New Year!

Happy New Year!!  Welcome to 2014 and the year of YOU!

It’s that time again.  The beginning of the new year and time to set some new goals.  Notice I am stating resolutions, these are goals.  In my experience, the best way to set new goals is to make sure that each one of them is SMART.

The Iron Goof, with the Iron Goofy

Coach Brad with the Iron Goofy

S- Simple
M- Measurable
A – Achievable
R – Realistic
T – Timely

Let’s take a look at the last year 2013-

Personal:

1. Get over my fear of leaving my day job and get my business off the ground. – Business is good, I have had up to 13 clients with 9 still with me after the tri season was over.  I have 3 that have contacted me wanting to start in March.  With a full-time job, it keeps me busy.  Luckily a few of these are virtual so most of the work is email, phone and Training Peaks.
2. Reduce debt by minimally 50% – Complete – Actually more like 75%
3. Re-commit to a financial plan and budget – Complete – see #2
3. Complete my Certified Personal Trainer, USAT Level 1 coach, and USATF Level 1 and minimally begin my Certified Nutrition Professional. – Complete except for CNP (*also added RRCA, Newton & Lydiard Certs)
4. Blog at least 5 times a week – Unfortunately, this did not happen more like once, but will re-commit for this year to at least 3.

 Sports & Fitness:

 
1. 2 Ironman Triathlons: IM Louisville, IM Florida – IM Florida, but IM Louisville turned out to be more financial 0477_67915then not trained.
2. IM FL in less than 12 hours – This one was discouraging. Read about it.  – I am thinking about doing another one for vindication.
3. Running average pace at 7:30 min/mile at RPE 2 – I got to about 7:45 for a 10k
4. Biking average pace at 22 mph at RPE 2 – Complete – hit this at IM Augusta
5. Swim at 1:45 per 100m at RPE 3 – Incomplete – will have to focus more on the swim this year
6. Start CrossFit as strength training – Started it, but stuck to more of a Lydiard method.  Will be incorporating at least once a week during strength phases.
7. 1 half-marathon at 1:35 or less – 1:43 was still my best.  Have to dedicate to this one again

The score is 8 out of 13 completed with each at least attempted. I would consider it a successful year, but I would like to do better.

What’s in store for Coach Brad in 2014?
Personal Goals:

1. Completely eradicate debt
2. Start another passive income stream with the possibility for full-time income. (already started actually)
3. Have a plan by the end of the year for leaving my full-time job
4. Communicate more with family
5. Start a financial plan for the future
6. Understand more about SEO and Internet Marketing
7. Blog 3x per week minimally
8. Complete CNP, USAT Youth & Juniors, USAT Official and start CSCP certifications
9.  Less take-out and dining out, more cooking. (25 out of 30 days a month)

Sports & Fitness Goals:

profile_499989070_75sq_1385952801
1. New York Marathon – 3:40 or better
2. Half Marathon – 1:35 or better
3. Conversational pace at 7:30
4. Complete 2014 miles ran
5. Possible Vineman Ironman Distance?? (Vindication Race)
6. Complete two 70.3 triathlons
7. Swim at 1:45 per 100 for 2 miles
8. Inaugural ITU Chicago Triathlon – 2:25 or better
9. All members of the TNT I am coaching crossing finish line at both Nike Women’s and RnR San Diego
10. First – Complete Dopey Challenge with a smile.

How about you?  What are your goals for 2014?  Are they SMART?

Carpe Vitam!!! (Seize Life)

Tribute Tuesday – Katrina Pilkington “Kat”

Tribute Tuesday – Katrina Pilkington “Kat”

It has been a while since I have been able to put together a Tribute Tuesday post and this weeks tribute is someone I am truly honored and excited to write about.  Katrina Pilkington, known by most people as Kat, has a heart that is rare by most standards.  While she enjoys being healthy and partaking in fitness challenges and goals, she always…and I mean always, finds ways to help others reach their goals in the process.

To tell you the truth I have no idea how she does it.  Katrina Pilkington is a woman who a few years ago decided to shed over 40 pounds for herself (see her story) and in doing so created a new energetic voice in the community and the blogosphere directed totally at those who want to become more healthy, more fit, and share ideas on how to go about it.

With only starting to run seriously just a couple of years ago, Katrina Pilkington, over the past nine months has completed her own challenge of 6 half-marathons in 6 months, attained her Certified Personal Trainer, has blogged about some new idea, product, person or technique every single day, holds a full-time job and is very active with her newlywed husband.  Sarah Jessica Parker in “I Don’t Know How She Does It” has nothing on Mrs. Katrina Pilkington.  She is truly amazing.

Kat Pilkington

She doesn’t know it yet (well, she will now), but she is an inspiration to me.  If it wasn’t for her example, Inner Fire probably would not be around today.  Kat showed me it was possible to get a message out that would inspire, motivate and be fun to write.  She also set an example on that there are plenty of topics out there to be expressed each and every day.

You don’t have to take my word for it, take hers in my interview below:

Interview:

Name: Katrina Pilkington or Kat
Blog: Fitty Kat

Katrina Pilkington at the Women's HalfBirthdate/Sign: December 10 – Sagittarius all the way

Place of Birth: Clearwater, Florida
Place growing up: Clearwater, Florida
High School: Pinellas Park High
High School sports: None – I had my head in the books
College: Tampa Technical Institute
College Sports: Nope
Other Sports: Never did any until I grew up!
I have linked to your “my story page” above so everyone can read your amazing story, but can you tell us what was the major turning point that started your fitness journey?
I’d struggled with binge dieting off and on and depended on quick fixes only to regain the weight back each time I stopped. I decided once and for all that I wanted to be the healthiest I’ve ever been and the fittest I’ve ever been once I turned 30 and have since worked to help others learn to live a healthy life the right way through the right methods.
If you could give me one adjective to describe the feeling you get when you are working out what would it be?
Powerful
When and why did you start running?
I started running and did 5ks and smaller races back in 2007.
What is one thing you love most about competing in road races?
I love the sense of accomplishment. I’ve done races and distances I never thought my body could take me through and hadn’t planned on it. Having asthma that kept me from playing sports when I was younger definitely motivates me to keep going and seeing how capable I really am.
Following your twitter, facebook, and blog, we know that you just past the NASM-CPT exam.  What do you plan to do with it?
I wanted to learn about fitness in more depth on my own and to teach others what I’d learned through my blog and in person. I’d love to start teaching boot camps and learn more skills to do more with others.
Kat with husband Gary, and Jaeden

Kat with husband Gary, and Jaeden

We all have those days when we just do not feel like training.  What do you do to get past that feeling and get on with your workout?
I am super structured and as long as I have a training plan in my face, I get up. Having to turn off the alarm and sit up and go. Only one rest day a week is required for me and the only other time I rest is if I’m sick. My workout will get me through the rest of the day better than anything else could.
What would you say is your greatest obstacle you ever overcame?
Running 6 half marathons in 6 months all around 2:10 while working to increase my lung capacity through having allergen-induced asthma (went from 74% – the lungs of someone in their 60s or 70s – to now 88%)
What is your greatest victory?
Those races – and now training for my first full marathon!
What are your favorite quotes?
“Love yourself and be awake, today, tomorrow, always”
~ Buddha (tattooed on my left, upper, inner arm as a daily reminder)
Coach Brad, Kat & Gary Pilkington

Coach Brad, Kat & Gary Pilkington

Carpe Viam!!!

A New Year, A New Goof

Ragnar Relay Finish

Happy New year from the IronGoof. I hope everyone had a relaxing and pleasant holiday season. I took some time away from the Social Media stage for awhile which of course, coincided with my off-season and the holidays. Oh, I checked in from time-to-time, so I wasn’t completely away, but for the most part the last couple of weeks was pretty much spending time with family for the holidays, working a little and of course just this last weekend; Ragnar Relay: Miami-Key West. More on that later.

 I want to mention my opinions on New Year’s Resolutions. Personally, to RESOLVE to make changes leaves a lot of room for disappointment, but to decide to make positive changes in your life or set goals allows for a journey. It is a trail to blaze and a challenge to conquer, not just an idea that might take shape. I always thought the best way to start a new year is to document what is to be accomplished in the coming year. What makes this blog kinda cool is that now I can publish it and be accountable to everyone. So here they are:

  Personal:
1. Get over my fear of leaving my day job and get my business off the ground.
2. Reduce debt by minimally 50%
3. Re-commit to a financial plan and budget
3. Complete my Certified Personal Trainer, USAT Level 1 coach and USATF Level 1 and minimally begin my Certified Nutrition Professional.
4. Blog at least 5 times a week

 Sports & Fitness:
1. 2 Ironman Triathlons: IM Louisville, IM Florida
2. IM FL in less than 12 hours
3. Running average pace at 7:30 min/mile at RPE 2
4. Biking average pace at 22 mph at RPE 2
5. Swim at 1:45 per 100m at RPE 3
6. Start CrossFit as strength training
7. 1 half-marathon at 1:35 or less

A little aggressive?  Absolutely, but isn’t that what life is all about?  As my friend Casey would say, “Go big or Go home!”.  The secret goal I have, which obviously will not be so secret anymore is to take on the motto:  “Always be doing something that matters.”  For example, watching the boob tube means nothing and does nothing for anyone.  Does that mean I am going to stop watching TV?  Heck no, but this year it will not be the only thing I am doing.  If the TV is on, then I need to be doing something else as well.  Blogging, training on the bike trainer or the treadmill, foam rolling, stretching, something besides just being a spectator.  

That is the plan for my year.  What are your goals?

I have so much to write about.  I have reviews to blog about, race reports to write.  Be prepared to be seeing a little more activity than normal from the Goof.

Brandon Half Marathon

Coming up:
Brandon Half Marathon Race Recap
Nexus 7 tablet review
Hydro Flask Review
Just Say No 10k Race Recap
Samsung 18 megapixel Camera review
Ragnar Relay Recap

I might be doing all this in just a couple of posts, so it may be long, or will it.  I may have another way of getting you the information.  Just wait and see.

Here’s a  new tag line I am adopting to keep all of you motivated this year from my friend Summer Bailey:

“Carpe Momentum”
 (Seize the Moment)

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!!
For More Info and to register or help click above