Monday, November 25, 2013

To Run Better, You Need Something More

The early-bird deal -- and let's face it, this is the season for deals -- expires on November 29.

The Custom Fit Peak Running Challenge is a 6 week program. So what's it about, you ask?

It's about running faster. You want to run faster?  You've got to run better.  And to run better, you need something besides more running.

It's about getting in touch with your muscle balance. You have a dominant side... everyone has a dominant side... but it may be pulling you out of alignment and increasing your risk of injury when you run and train. We can assess that and help you correct it.

It's about improving your posture and breathing.  Better posture and breathing leads to more muscular energy, and less muscle tension and fatigue when you run.

It's about stabilizing areas which need stability, and mobilizing areas which need flexibility. For instance, core stability combined with shoulder, hip, and ankle mobility enhance your running performance. You will feel better while running and recover faster from intense running efforts.

It's about strength. Aging is inexorably linked to an overall loss of muscle mass. Endurance activities, like running, do not prevent this muscle loss. Strength training builds muscle. In addition, speed requires power and power requires strength. You can run faster with more muscle.

Here again are the key details:
  • Early Bird Registration: November 14-November 29      $175.00
  • General Registration: November 30 - December 11         $189.00
  • FMS Screening: December 12, 13 (times TBA)
  • First Group Workout: Saturday, December 14, 7:30am SHARP
  • Group Workouts: Saturdays 7:30am and Tuesdays 6:30am (this is subject to change, based on consensus of group) 
To register now, click * here * (open the "events" tab).   Got questions?  Email Nancy ( or Jane ( Or, if you prefer, pick up the phone.  Talk to Jane at 912-247-9500 or Nancy at 912-441-4891.

Be Well!!

Saturday, November 23, 2013

So wait, did I tell you about the time...?

So we, my client and I, are standing in the weight room going over the finer points of a stretch. And a physical therapist who is walking by spots us, or me rather, and says, "Can I ask you something about running? Because I know you run a lot. So I'm having trouble with shin splints...." 

Continuing on in the middle of what is obviously my client's training session, he elaborates on the circumstances of his shin splints and asks if I have any treatment tips. My client nods for me to go ahead. So I tell him to ice them after a run, to stretch his calves well daily, and to strengthen his anterior tibialis to balance the posterior strength in his calves.  

And he strolls away with a hearty, "Thanks!" 

And my client and I stand there looking at each other with our mouths hanging open. So I say, "Did that just happen?" And she says, "Shouldn't he know that?" And I say, "Well, yeah, he should." And she says, "That was weird." And I say, "Well, yeah, it was."

I saw him in the parking lot a few weeks later and asked how his shins were feeling.  He said he was doing the exercises and the shins were much better. Isn't that great?

Be Well!!

Thursday, November 14, 2013

Time to Run Better

There is nothing like a big ol' race to set you to reflecting upon what motivates you.

The Savannah Rock 'n' Roll Marathon and 1/2 Marathon came (after 20 weeks of training, thank you very much) and went last weekend.  It was a terrific day for all our trainees, who completed the marathon and half marathon races with flying colors and huge smiles!  I finished with a time which made me very happy, because I felt very good and strong and light on my feet most of the half marathon distance. And it made me feel like I could have pushed myself faster. I think I would prefer that my next racing challenge, instead of a return to the marathon distance, be a finish time closer to my PR. I don't expect to meet or break my best half marathon time, over a decade after setting it, 20 minutes under my current happy pace. But I know I can knock 10 or 15 minutes off my current pace. I even know HOW I can knock that time down :-)

And I've been hearing from all these other runners around me that they'd like to learn how to get faster and more efficient at their running.

So with no further ado I present to you, The Peak Running (PR) Challenge!

CustomFit Peak Running ("PR")Challenge

Now that the Rock 'n' Roll is complete, have you found yourself wondering "what now…???"  Do you catch yourself asking whether you could run a bit faster?  A bit better?  Well, we have the answer:  CustomFit's Peak Running Challenge ("PR" Challenge)CustomFit has the distinct honor of partnering with Jane Ogle (“Hurricane Jane”) to bring you this program, which is specifically designed for those of you who are currently running but seek more.  Perhaps set a “PR”??  Whatever your goal, we have the road map to help you.

In order to run "better" we must move better, which means improving core strength, balance, mobility, stability, and coordination.  Each participant will receive an individualized program based on the FMS (Functional Movement Screen).  Each week we will cover drills and exercises designed to improve each component of your running.  We will pair you up with a Buddy to help keep you accountable through the holidays and, before you know it, you will be running AND moving more fluidly and efficiently. JUST in time for the Tybee Run Fest, leaving the competition wondering what you did since the Bridge Run to get better!

Revealing the pill might cause a lot of drug to be removed at once soft tabs cialis half. and male impotence: the multinational survey of the aging release AUC-t as well as the ratio on the last measurable plasma cialis liquid.
Our “PR” Challenge will begin Saturday, December 14 and run (get it? "run") through January 25th, 2014. Six weeks of focused and intense training with one purpose in mind: to get you running better.  Instead of caving to slothful holiday behavior, you will be motivated and working toward improving your runs.  Call it stealth training if you wish, this is the real deal if you want to discover your potential.

This program is not a “how to” run program.  We won't hold your hand.  You will be expected to keep up your current running and add the drills and exercises we present weekly.  We will meet as a group on Saturdays and Tuesdays and you and your "buddy" will help each other stay accountable during the remainder of the week.

If you are serious about getting serious, you cannot miss this opportunity.  Regardless of whether you plan to run Tybee, participating in The PR Challenge will give you the building blocks of better running for the long run (yuck, yuck).  Spaces are limited so sign up now.  Do it early and get an “early bird special”.

Here are the details:

  • Early Bird Registration: November 14-November 29      $175.00
  • General Registration: November 30 - December 11         $189.00
  • FMS Screening: December 12, 13 (times TBA)
  • First Group Workout: Saturday, December 14, 7:30am SHARP
  • Group Workouts: Saturdays 7:30am and Tuesdays 6:30am (this is subject to change, based on consensus of group

To register now, click here (open the "events" tab).   Got questions?  Email Nancy ( or Jane (  Or, if you prefer, pick up the phone.  Talk to Jane at 912-247-9500 or Nancy at 912-441-4891.

There's always room for improvement :-).  Be Well!

Friday, November 8, 2013

Today's Rants and Raves!!!

RANT:  The following is a "teaser" headline from a monthly trade publication's online newsletter, promoting the editorial.  Meaning, it was written by the editor of the publication, which I find horrifying.  I have added the italics.

"As more fitness professionals enter this industry and remain committed to excellence we will continue to up-level industry standards and have a greater impact on our clients and on the greater society."

Somebody enlighten me.  Are commas still included on contemporary computer keyboards?  My computers are a little over 5 years old, dinosaurs by modern standards. 

Has anyone heard of the word, "up-level?"

Am I naive to assume that possessing some writing acumen is a desirable qualification for a magazine editor?

                                    ---and now for something completely different---

RAVE:  I love my profession.  I encountered one of the members of the intermediate half marathon training program yesterday at the Savannah Rock And Roll race expo, and she hugged me tight and thanked me up and down for helping her prepare for the race.  Chills and goosebumps and gratitude, through and through. That is an event to be forever cherished.  When I was a marketing professional, none of my clients hugged me and loved all over me like that.  Not one. ;-) 

And so it came to pass that it was Friday before the Saturday marathon. And they did hydrate well, and rested their legs as marathoners ought do. And they did foam roll and stick with gentle passes over those rested legs which they had trained, tapered, and then rested so well. And they did consume much the same foodstuffs and beverages as they usually did on the Friday before a long Saturday run was upon them. And their fears were thus calmed, and they trusted their training, for their hardships were behind them, and the glory and the oh-so-holy-fun-fun-party-time-race-day was before them. 

And there was much rejoicing.

To the Renegade Posse, to the C.R.E.W.mates, to our friends with Savannah Stryders and Pacers and all the unaffiliated running-afflicted athletes in Savannah:  We running coaches salute your dedication, determination, and achievement. Really, you've already overachieved, even though the race awaits. 


Go forth and ROCK thine race. 

Sunday, October 27, 2013

Have a Seat

It was 1987. My previous professional position required a lot of walking, from office to office, bringing research materials or article drafts or photo proofs from here to there. Through halls and tunnels, up and down stairs, around and around the concourse of State office buildings. I also walked the half mile from my apartment to my office.

Then I got a job with a small, non-computerized advertising agency, a 25 minute drive from home.  I was responsible for typing/transcribing/filing/researching/ media-buying/estimating/copywriting/article writing. The desk was my ball-and-chain. Boy, my butt spread like THAT (sound of fingers snapping).

Fast forward to 2013.

So, have a seat at this machine in front of this gi-nor-mous TV and do your exercise. It'll be great for you, just like the brochure says.  Don't you love the fancy graphics with the light-up display of the muscle groups you're working?

Have a seat. Doesn't really matter if your gluteals completely shut down during this exercise. You only really need them if you intend to walk upright, ambulate, or play golf. Or tennis. Or ski. Whatever. Doesn't matter if you can't put your head back on the bench because of a lifetime of poor posture. Doesn't matter if your core musculature is largely disengaged. Doesn't matter if there is absolutely NOTHING you do in real life that requires you to press two pads way out to the side against resistance in a seated position. Doesn't matter if you think about your movement or feel your body's response here, just have a seat.

You say your back and your legs hurt when you've been sitting down too long? Well, by all means, have a seat and exercise.


Stand up, if you can -- and Be Well!

Tuesday, October 15, 2013

Taking My Own Advice

1. I advise myself to compose a blog a week, even if it's only 150 characters. March was the last time I posted. That's just silly, I've had so many important thoughts vaporize into the ether since then... ahem.

2. I advise myself to get a massage at least quarterly. Not enough but it's better than annually. I had a 1/2 hour neck massage today and I think my head is going to explode from all the extra circulation. Hence, advisory #1, above.

3. I'm already relentless about taking this bit of advice, but it bears repeating. Exercise regularly. You brush your teeth regularly, you bathe regularly, maybe you even floss regularly. See that sign at the dentist's office that says, "No, you don't have to floss your teeth. Just the ones you want to keep." Follow me on this, you don't have to exercise your muscles, joints, organs, systems. Just the ones you want to keep. :-)

4. I advise myself to send out more birthday greetings. I have the technology.

5. I advise myself to ask for what I want, offer what I want, and smile while asking and offering. Vague, I know, but think of all the mundane or magnificent personal and professional ways this can be put into practice. For instance, that once-a-month-at-the-most hamburger I find I need to have really, really, really needs to be brought to me cooked medium. Apparently, it is up to me to go the extra mile to make this happen, as the last 3 times I've ordered a burger medium it arrived raw/well-done-hockey-puck/hockey puck the sequel. Come on.

 This is a theme that I will return to, I can feel it. Can you feel it?

 Be Well!!

Wednesday, March 13, 2013

Ready for Change?

My client's name is Monica**.  She comes in with either her mom, her dad, or her caretaker every Monday and Wednesday, every week.  Her parents, David and Jill, are very caring and concerned, and they include their 41 year old daughter in nearly everything they do.  The wheelchair doesn't stop them from much of anything.

Monica uses a wheelchair.  Her disorder is progressive and degenerative, so over time it's become evident that everything from expressing herself to holding her posture upright is more difficult to manage.  Every muscle from her jaw to her ankles is fighting her.

Still, she comes to the fitness center and I guide her through a couple of sets of about 8 different exercises.  Some of them in a standing position, even.

Monica's eyes are sometimes distant, other times focused.  She has to work at holding her head up so you can see her smile.  It's always worth the effort.

In the middle of a set of chest exercises, while I was down at her eye level, I told her how pleased she should be with her earlier set of standing exercises.  Her alignment and balance were particularly good today, I told her.  She looked me straight in the eye and smiled while she responded, "That makes me very happy."

"Good, because it's good for your body and everything else, so I'm glad it makes you happy!"

Monica makes an extraordinary effort to keep moving.  We don't know how much longer she will be able to keep doing it.  But as long as she can, she will.

And if Monica can make an extraordinary effort, well, I know there are more than a few people reading this who have over twice Monica's ability and less than half her obstacles standing in the way of having a healthier, fitter way of life.

If you can hear this message, if you are ready to create positive physical, mental, and emotional change through movement, I wanted to share the inspiration named Monica with you.

** Names have been changed, but it's a true story.

Thursday, January 3, 2013

Tasty Tips for 2013

"We're going to eat better this year!"

I hereby resolve to share ideas and specific strategies to help make that pledge a reality for 2013 and then some.

Numero Uno:  Produce fresh from the local/often organic farm, delivered to your doorstep, couldn't be more convenient, couldn't be a better value -- and the quality of the fruits and veggies is Tip-Top/Grade A/Super Duper Gold Star.  Friends, if you are anywhere near Savannah, GA, join up and enjoy the harvest.

Every meal should consist mostly of vegetables and fruits.  Two-thirds to 3/4 of your plate covered with colorful complex carbohydrates, and lean, quality protein to cover the rest.

Next Several:  Pay attention and regain some control of your eating.  The November/December issue of IDEA Food and Nutrition Tips offers these great research-based suggestions:

  1. Place your meals, snacks, and drinks in smaller plates, bowls and glasses to help reduce how much you eat.
  2. Eating breakfast can control your appetite all day.  (You know who you are... I know you can hear me...)
  3. Watching TV while eating creates a distraction that causes you to eat more.  Tune out and go sit at the table.
  4. The more you chew, the fewer calories you are likely to consume.  Good for your digestion, too.
  5. Serving smaller sized portions on plates and putting the extra in the fridge right away tends to trim your intake. Cutting food into smaller pieces can also help you eat less.
  6. Don't fall for "low-fat" food labels, they often replace the fat with extra sugar, making calorie savings an illusion.
  7. Sleep deprivation often causes overeating. Sleep better, eat better.
  8. Eat your calories. Studies show drinking your calories leads to more post meal hunger than when you eat solid food.

Do you see anything on the list, just one or two things, that you can pay extra attention to right away and strengthen your resolve to eat healthier?  Starting right now?

Yes, You Can.

Eat better, move better, live better.  Be Well, and happy New Year :-)

That's Why We Call it a Workout and Not an Easy-out

The title is one of my longest running jokes/barbs/snappy answers to the inevitable client plea, "This is hard!"

Training is supposed to be hard.

Is it supposed to make you vomit? No. I don't care what you saw on "The Biggest Loser," it truly is NOT okay to train so hard that you vomit. Even if you are morbidly obese. (Because it seems as though humiliating obese people on television is the fashionable custom.)

Is it supposed to cause sharp pain, numbness, dizziness, heat stress, or anaphylaxis? No.

Does the good personal trainer take into account your activity history (or lack thereof) when deciding how hard is appropriate to push your intensity level on any given day? Yes.

Will the good personal trainer help you adjust your intensity level, taking into account the body you brought into the studio with you on any given day, as it reflects your sleeping/eating/hydration/stress load/activity habits over the last 24 to 48 hours? Yes.

Can the good personal trainer read your mind? No.

Your expressions and reactions are quite readable to the experienced personal trainer, but you may be expert at minimizing your discomfort or masking pain. The good personal trainer will frequently ask you for feedback about how easy or challenging an exercise is, while watching for signs of failure of form.  Please, give candid feedback. 

You can coddle yourself (er, um, come on), you can cripple yourself (clearly not recommended), or you can challenge yourself (oh, yes, pick me! pick me!). 

Move more, move well, and move with deliberate intensity.  And over time, you'll move better. :-)