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Mum_working_out

When Your Eggo Is Preggo You Can Still Work Out!

So since I have been training I have worked with a few pregnant women and it is so much fun to train them. It has  mostly been in the early term of pregnancy, but lately I have been training a woman who is 8 1/2 months preggo! She has been rocking our workouts. Working out when your pregnant only makes you stronger for giving birth and bouncing back to your pre baby bod that much quicker. It’s also nice to have a challenge of thinking of a workout that will keep the heart rate below normal working hear t rate as well as finding modifications for things such as plank or exercises performed while on your back. Once into the third trimester pregnant women are not to be on lying directly onto their backs, or to be fully prone. So in this case instead of doing full on push ups on the floor I simply would have someone perform them with the TRX or on a bench. There is no excuse as to not workout throughout your pregnancy unless you are medically advised not to by your doctor. My current client is proof that you can still push yourself along your pregnancy and stay strong for yourself and your baby to come. I’m so excited for her because I just know she will get right back into her groove and has potential to be even stronger and healthier after she has the baby. Speaking of, I trained her on Friday last week and she had her baby 10 days earlier than her due date on Monday! I think that’s pretty cool. I will keep you updated on how she progresses postpartum!

Just a note: The next time you don’t want to get off the couch because you are just feeling lazy, remember that a woman that is 9 months preggo is waddling her way off of her couch and into the gym to kick butt!

 

dani4

Breaking Records

So we decided to drop down and do the half marathon instead of the full 26.2 last weekend in Arizona. Training has felt super difficult in the winter as opposed to spring or summer months and my hips are not holding up on the longer miles. I feel like I want to chop my hips off riiiiiight around mile 17. So being a smart racer this time around, I decided to give myself a break and not feel guilty that I did not run the full. We got to the expo and thought well maybe we should just run the full since we are signed up for it, but you know what? I have the rest of my life to run another marathon. And if it’s true that my body will peak in my late 20’s- early 30’s for longer distances, then why not wait? I will have to do another full when I compete in the Ironman. Hopefully being next year!

My sister and I ran the Arizona half 2 years ago with some friends and it was super hot and muggy. It was my first half marathon and I PR’d! You know that’s something you do when you run a certain distance for the first time ever. My time was 1:39. This year, the weather was amazing and it felt so great out. My body was thanking me for not putting it through a grueling 26.2 miles and I flew. I chopped 4 minutes off of my best time (which was the 1:39 two years ago) and raced 1:35. yahoo!!!! 7:18 average mile pace and I felt strong the entire way.  Starting with a 7:00 mile pace for the first few miles and knew I had to relax. My sister and I talked though our strategy during the race and knew we just wanted to stay consistent through the middle 4 miles. Our coach had always told us that everyone has a beginning and end to a race. It’s the middle part where you need to be aware that you must be out of you comfort zone and to keep a consistent pace. We always ended our speed workouts faster than when we began so that was another strategy we had. We ended the last 3 miles with 6:45, 6:50 and 6:40 something. It was pretty cool to knock that big of a chunk of time off and declare a new personal record!

Participant Detail
Finished In:
01:35:37
52289
Danielle Magargee
Denver, CO
Age: 26 | Gender: F
  • 5 km-22:57
  • 10 km-46:17
  • 10 mi-1:14
  • Pace-7:18

 

I ran it with my sister and my friends Tayler and Megan also ran it together. It was a fun sisterly weekend and we stayed at Tayler and Megan’s parent’s amaaaaaaaaaaazing house in Pinnacle Peak.  We enjoyed the sun in our faces, the fun talks with their mom and dad, and our just plain RELAXING!

 

 

 

 

 

 

 

 

 

 

What are your goals for the Spring time?

dani2

Training Disconnect

Have you ever been training for something and you just kind of feel like you are going through the motions and not enjoying it? you feel BLAH! That is how I am feeling lately with the marathon training. we are a little over half way and I keep getting discouraged on my long runs. Either that or I dread them for the entire week before. I feel like when I know I do not have to race (like last year when I was helping Erin prepare for Boston), that I feel so much less pressure to perform. When that happens, I actually perform better and faster than I do when I am constantly thinking of the times I need to hit, or the amount of miles I have to run. Whoever says running is not mostly mental is a mental case themselves! I have this wall at mile 14 and 15 that I hit on my long runs these days that I have to say out loud to myself “Just go! open up! lengthen your stride! stretch it out!” I feel like my hips lock up, my times slow down, and I want to quit. I am not supposed to feel like that! I’m the motivator, the personal trainer, the example of being positive! Of course I want to qualify for Boston, but I can not let that lead my workouts, fuel my discouragement, or make me forget that I LOVE RUNNING! I am publicly displaying my thoughts so that I can keep a reminder to myself that to run with no pressure, have fun, and that is when the results will follow. I have ran this fast before. I have ran this far before. My body knows what to do and I just need to relax and trust it! So who wants to join in on a FUN 20 miler this weekend?!

 

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Voodoo!

Do your body a favor and look up voodoo bands. These things are MAGIC!

I was introduced to them by some fellow trainers after I had ran a long 16 miler. My hips get SO achy and tight, I’m sure I look in pain from an outsider’s point of view. I ran and had to immediately get in the car so sitting down instantly shortened my hip flexors for an extended period of time. When I waddled into the gym, one of the trainers wrapped this band around my hips, had me do some squats and stretches with it on for a few mintues and VIOLA! I went from a 9 on the pain scale being super uncomfortable and feeling like I needed to foam roll for a good 20 minutes to virtually feeling like I had just performed an entire dynamic warm up. It only took 2 minutes of the band being on each hip and I was healed. see, MAGIC! Here is the link to my new favorite stretching and maintenance routine! http://www.roguefitness.com/voodoo-floss-bands.php

Another thing I am learning about is “flossing” as a stretching mechanism. It essentially hits the stiffness in the joints and inreases the sliding surfaces in your tissues!  Watch the videos on the this technique and tell me you don’t feel better after trying this! it’s amazing!

I also used the voodoo band one day when we were doing front squats. I was trying to push my knees OUT to get lower with my chest staying tall and all that jazz associated with a real squat and I could feel a pinge or tightness in my right knee. one minute of the band above my knee and some dynamic squats later, I could get lower in the squat painfree and I felt more stable. MAAAAGIC!!! well atleast I believe in it, so check it out!

run

Road to Results

How many hours a week do you put into your workout routine? or even just time for YOU?! I keep reading suggestions for people that like to be on a schedule that you should schedule your workouts like any other meeting you have during the week. It IS that important that you take some time during your week to decompress, run, yoga, strength train, walk, or whatever it is that you need to do to feel healthy and well.

I have come across some people that workout everyday and others maybe just once a week. As a trainer it is one of the most frustrating things to hear a client say they do not have time to exercise. You could take a 10 minute break 3 times during one day and you would have your 30 minutes done. Three 10 mintute bouts of exercise  (ie. walking, jogging, squats, lunges, push ups, circuits) is just as beneficial as one 30 minute long session of the same thing. You need to do atleast 10 minutes to see physiological differences, but many people have the thought that if they can not dedicate a whole hour to exercise that there is no point in doing some at all. WRONG! DO SOMETHING! Even if you park your car in the farthest spot away at the grocery store, or take the stairs to your exercise ball waiting for you under your desk, it’s SOMETHING!

As a trainer, I try to give my clients little things that they can do in their time away from me to be successful and stay that way. One of my old bosses told me that I needed to express to my clients that, ” you are without me more than you are with me.”  With that its important to realize as somebody that is trying to lose weight, tone up, or feel better overall, that you NEED to do stuff ON YOUR OWN. Meeting with me for one hour a week will NOT get you results. Sure, you will be sore for a few days I hope, but if you do not do things on your own you are setting yourself up for failure or to simply just stay the same. It also means that I am not doing my job. My goal as a personal trainer is to not have my clients rely on me every waking second of their day. I want to give you the tools, ideas, workouts, for you to be able to perform such things on your own. Unless you feel like paying me thousands of dollars a month, then we can workout all day everyday if you want! Realistically that’s not the case for anyone.

One of my old business cards read “if you do you what you’ve always done, you’ll get what you’ve always gotten.” I think that pretty much sums it up right there!

What do you do on your own when your trainer is not with you? Or when you are not able to attend a workout class?