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 – 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!!!
Tribute #6 – Jessica Crate

Tribute #6 – Jessica Crate

It was apparent this was coming, right?  This woman was all over my Rock ‘n’ Roll recap, so the JC1inspiration was already foreshadowed and if you didn’t read the last post, then prepare to be inspired.

Jessica and I met on a set of commercial we were doing for some insurance company.  I never actual saw the final cut, but then again, that happens quite frequently.  We were actually placed in the roles of runners, which is why it made so much sense.  I was in a conversation about running and all of the sudden, I heard this upbeat, sultry voice from behind me enter into the conversation.  I turned around to see this tall, athletically thin, beautiful blond woman behind me.  Her hair in a ponytail, wearing a Newton visor and radiating the intense positive aura all around her.  There was more to this attraction then the minimalistic pure blood American male to the tall, stunningly gorgeous, platinum blond female(See? I am not denying the obvious).  The energy radiating from this woman was intense.

JC6

We conversed in detail all the while waiting for the lighting to be rigged, and shots set up.  I came to find her life as intoxicating as Jessica herself.  This woman is an Elite Runner holding course records in the Gasparilla Half-Marathon, St. Pete Women’s Half-Marathon and the St. Pete Rock ‘n’ Roll Half-Marathon.  As of last year she began competing in triathlon only to make it to Las Vegas for the 70.3 World Championships her first year.  If that wasn’t enough, she also coaches other elite athletes, has her own marketing company, and recently created her own Not-for-profit.  She is committed to giving back.

As I have continued to attempt climb inside her head and soul to try and understand what drives her, I have yet to hear her utter a negative word about anything or anyone.  She truly believes in winning not only the race, but in life itself.  If there is ever the opportunity to meet this unbelievable athlete and woman, do so.  Before you know it, you will be winning to.  Let me introduce you to my good friend, Jessica Crate.

Jessica Crate

Birthdate/Sign:  07/25/1985, Leojc10
Place of Birth: Victoria, British Columbia CANADA
Place growing up: Lived all over the US…. Oregon, California, Wisconsin, NY during Elementary School years.
High School: Sarnia, Ontario CANADA
High School sports: EVERYTHING! Lol…. I think I tried out for and was on every team! Basketball, Volleyball, Soccer, Softball, Gymnastics, Swimming, Dance, Cheerleading, Track & Field, Cross-country, I even dabbled in Girls Rugby (big mistake-haha).
College: Arizona State for 2 years studying Exercise Science and Kinesiology and was Academic and Varsity Scholar athlete for Track and XC(Cross Country) both years.
College Sports:  Track and XC, but also dabbled in Soccer, Yoga, Strength training and swimming.Transferred to Florida State University for my last 2 years to pursue Pre- Medical Studies and continued my Minors in Psychology and French. Also ran on the Varsity Track and XC Teams and made it to National Championships all 4 collegiate years. 🙂
Other Sports:  I currently work out 2-3 times daily and mix up my training with cycling, running, swimming, yoga, P90X, SUP (stand up paddleboarding), surfing, adventure/mud racing, volleyball, waterskiing, snowboarding…. You name it!

 

When was it you started competing and why?
I was born a competitor and my Mom tells me I literally came into this world “running” as I was born 1 month pre-mature. Clearly I was eager to get moving at an early age 😉
I grew up in a very athletic family, so “friendly competition” has been a part of my life since my early years. I love to win and have a burning desire for change for the better. Thus, I’m always looking to improve and hone my skills.

 

What is it that keeps you running after all of this time?
I absolutely LOVE a challenge, I love growing, running is a part of me, and a HUGE part of my life, friendships, relationships and what I do. Others inspire me to KEEP running and in return I hope to inspire others in the process.

 

In our private conversations you have basically told me that this year you have decided to give back.   How did that come about?
 I have been overseas on several missions trips and have had the privilege of traveling the JC7world for racing, training and competing. Being awarded a full-ride scholarship to two D1 Schools for both athletics and academics was not only a blessing, but I felt it a responsibility to essentially “Give Back” all that had been given to me. Upon graduating from college, I partnered with Olympic athlete, Jon Rankin, to launch our own Non-profit organization entitled “Giving Athletics, Inc”, who’s mission is to “Inspire Social change through athletic participation.” It has been so rewarding to help others by fitting them with clothes and shoes that allow them to participate in sports and gain an education. 🙂

 

If you could give me one adjective to describe the feeling you get when you are working what would it be?
Exhilaration, FREEDOM, accomplishment, energy!

 

When and why did you start competing in triathlon?
Back in April 2011, I had been training hard to qualify for the Olympic Trials in the Marathon. I JC3had raced several marathons already, but my coach believed I was ready based on my workouts and marathon times. However, at mile 14, I side- stepped around some runners at a water station and snapped my foot. The adrenaline, high pain tolerance and my will to finish wouldn’t let me quit, so I ran the last 12.2 miles on a broken foot. I requalified for Boston, but obviously did more damage to my foot by continuing the race. My Olympic Trials dreams were shattered and I was now in a boot, unable to run. I began physical therapy and realized that I was going to go crazy if I couldn’t run, so I picked up swimming and cycling. Long story short, I started sprint triathlons, qualified for USAT Age Group Nationals in the ITU distance and soon I was embarking on tri training. I ended up qualifying for the USAT ITU World Championships and setting new goals, like Ironman 70.3. Now, here I am! Runner turned Triathlete 😉

 

What projects are involved with besides running races?
I currently own a marketing company “CRATE, Inc.”, coach and train athletes in addition to my training, while working with a neutraceutical company, LifeVantage. I have found my purpose and passion in life and live to lead a legacy by coaching, training and inspiring others to achieve their goals and dreams.

 

What would you say is your greatest obstacle  you ever overcameJC9
Breaking my foot in the Boston marathon, overcoming that injury and breaking onto the triathlon scene to qualify for 2 World Championships last year as well as set 3 course records in half marathons throughout the state of Florida.

 

What is your greatest victory?
My greatest victory is overcoming so many failures to continue succeeding. I firmly believe, and as the most successful people will tell you, you have to fail FORWARD. The faster you fail, the quicker you’ll succeed.

 

What are you favorite quotes?
My business partners and teammates know my favorite slogans, amongst many “Jessica-isms” are: “K.I.S.S.” (Keep it simple silly), “Relax, Smile and Breathe”, “Live life to the fullest”, “Go BIG or go home!”

 

If you’d like more information on where she will be next or to sign up for a training session, contact her at [email protected]

Or visit her website: www.jessicacrate.com

Carpe Viam!

JC5

Jessica and the Goof

Miles For Hope

Miles For Hope

 

Saturday started the perfect day.  There is nothing better then a nice long bike ride with a group of not only excellent triathletes but amazing and supportive people.   A few of us are on our way to Augusta, Georgia next week for an Ironman 70.3, so we took the speed a little more conservatively, which allowed me to get to know a few people a little better.

As much as I enjoy riding hard and challenging myself, there is just something really cool, about the somewhat more aerobic rides like this one.  There is more of a chance to check out the local scenery, watch the sunrise, and notice stores and unique businesses I wouldn’t normally notice, but I digress.

Miles for Hope is an event, that includes runs and rides in the support of a cure for brain tumors.  The event started extremely well organized.  Pete and I rolled up to a somewhat full parking lot, gabbed with a couple of friends and headed over to get our bibs and t-shirts which took all of thirty seconds.  Afterwards, we had the chance to catch up with some of our group and gather everyone together at the start line.  Here is where the organization wasn’t as clear as it could have been.  We took off and about half-a-mile into the ride there a roundabout with a cop pointing left and arrows pointing right.  Of course our group split, with half going one way and the rest in the opposite direction.  Not a huge deal, a quick look at the map and we realized our mistake, but unfortunately, we didn’t catch up to a portion of the group until the halfway point.

Other than that, the ride was fantastic.  The weather started in the mid 70s and didn’t rise higher than the mid 80s.  The wind was slight, the company was great and no one really fell behind or ended up lost, which was probably due to the herding skills of Pete and Nick.

We ended up averaging a little over 18 MPH which was very comfortable.  During an interesting conversation I had with Nick during the last twenty miles an amazing realization came over us.  A year and a half ago, 18 MPH for 62 miles would have been a hard ride for us.  Now we are coasting, talking and just having a great time.  The lesson; keep riding, running, swimming and progress will be made.  Of course we will see just how much this next weekend at Ironman Augusta.

It wasn’t completely without challenges.  Pete, and I tried to chase Nick down, unsuccessfully over the 3 bridges of Clearwater, so kudos to Nick.  He has gained a inordinate amount of strength this year, of course he has worked his butt off so he deserves it.

We all decided to do this because of Pete more or less.  His mother is affected by a brain tumor and with everything he has been through this last year, we all wanted to support him, not to mention he is just a great guy and everyone loves him.  There is not a lot I wouldn’t do for him myself and am really proud to call him one of my good friends.

We all came through the line comfortably and feeling pretty confident about next week.  There was food, live music and of course beer.  Beth and I went straight for the Coke which is fast becoming my recovery drink of choice.  Not the best choice but it seems to working for me better than Gatorade ever did.  After some great conversation, meeting up with some other riders and some pics it was time to hit the road home.  For such a great ride it was actually kind of uneventful, but maybe that’s why it was so great.