Hydro Inertia Training With The Surge

16426277_1342033315848549_6104887067993813124_n  As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.

What is The Surge??

 

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The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.

It can be used in a variety of manners and is extremely versatile.  You can go light or add more water (see chart below) to take things up a notch.  However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.

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As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities.  You can do anything from deadlifting to jump squats.

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In addition to these traits, The Surge also comes in two different sizes.   The more compact 3.0 is great for core and upper body work.

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This is definitely a great addition to my arsenal of training tools.  I look forward to using this in my work with clients and within my own training plans.  It’s going to get a lot of use.

Have you heard of The Surge?  Do you see how it can benefit your training sessions?

If you’d like to learn more go to www.hedstromfitness.com/sweatpink.

If you’ve seen enough and want to buy your own Surge go to the link use code 💗SPHF25 to save 25% off your order.

 

 

 

 

 

 

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Product Review & Giveaway: Win Sports Detergent

Have you ever had a tech tee or running tights that just smelled straight up funky no matter how many times you ran them through the wash?  I know I have!  I’ve become all too familiar with stocking my laundry room with a gallon jug of vinegar just for that reason.  I constantly struggle during the summer months or if I’ve left clothes in my gym bag for too long.

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It would always seem that no matter how much I washed my technical fabrics the stench just wouldn’t disappear.  Well, it looks like that may be a thing of the past and I just may be able to finally ditch the vinegar!  WIN Sports Detergent is a specially formulated detergent that essentially removes embedded sports odors.

My first load of stinky gym clothes was the ultimate of tests.  I decided to provide the best stench inducing environment for my gear–I packed 2 days worth of sweat soaked clothes into a ziplock bag and let it stew for a week.  It was rather rank by the time I was ready to try out the detergent so I had high hopes.  If the detergent didn’t work I would know right away and I would also be stuck with the funk.

Lucky me!  The clothes came out fresh and stank free!  The best part is that the amount needed is fairly low and one bottle gets you 21 loads of fresh duds.

For my second and third trials I decided to up the ante and include a few pairs of my son’s pee laden jammies (he’s still prone to the occasional accident).  Both batches turned out fresh and any scent of urine was gone.  I am definitely sold!

These detergents are great because they aren’t just a fragrant method of covering up odors, they actually work to break them down and eliminate them completely.

Have you ever tried special sports detergents?  Well, guess what?!  Now’s your chance!  You can enter to win 2 free bottles (one regular, one green) of Win Detergent.  That’s 42 loads worth of detergent for FREE!! 

If you don’t win you can still save $1 on this great detergent by purchasing through WIN’s Amazon and using the discount code: WINGIVE1.

To enter the giveaway visit my FB page and use the giveaway tab!    Or go to my rafflecopter link to enter here.

 

 

 

 

How I Came To Love Running

I’m not a runner.  I hate running.

That used to be my stance on the sport.  I detested running and pulled out every excuse to find ways around it when it was required for team sports.

I blamed bad knees (which I genuinely had) and exercise induced asthma.  When team runs were required, I was always the one huffing and puffing at the back of the pack and trying my best to keep up.  I could run one mile at a 9 minute pace, but after that I didn’t want to have anything to do with running.  I was ready to quit.  I was constantly suffering from patellar tendonitis and IT band syndrome.  Rather than run, I’d get my cardio in by erging or biking, but it wasn’t really enough to improve my athleticism.

I always figured running just wasn’t for me.  I had thick, heavy thighs and weak knees.  I would gasp and cough after every run.  What I didn’t realize was that I was never going at MY own pace and that was the number one reason I was suffering.

Running is a sport that you can’t rush until you and your body are ready.

Inevitably, you will be out of breath, panting, cramping and in pain if you try to go at a pace that is not your own.  I learned this when I began training for my first 5k in December of 2010.

I had signed up for the 5K because I needed another push to get me through my wedding weight loss goals.  I had noticed a few friends signing up for the short races and thought it might be something I could do.  I had been working out steadily for some time, but per usual was avoiding the treadmill like the plague.

In my efforts I came across the Couch to 5K program and began my own modified version of it.  Since I was already in fairly decent aerobic shape (through biking and erg work), I decided to push myself a little bit harder and go a little longer on the days that I felt I could.

I still remember the feeling of being able to go for 5 minutes, then 10, then 20, and so on.  It wasn’t until the week before the 5K that I was able to finish the full distance without a walk break, but I did it.  I was so confident and proud of myself.  I had never run anything further than the distance before and it was a huge accomplishment.  I finished my first race at around 34 minutes and made it the entire way through without stopping.  It was at that point that I realized I was capable of more than I gave myself credit for.

I had hoped to continue the trend and planned to keep at it, but I didn’t.  It wasn’t until this past year that I decided to hop back into it.  I started off with intervals of sprinting/walking, but I made the mistake of doing too much too soon.  I was already doing P90X and the plyo-X workout is tough on your body in itself and when you add running with 30 lbs of extra weight to it you set yourself up for injury.

I developed anterior shin splints and they were the worse. I had never in my life experienced this type of injury.  I knew part of it was because I was wearing the wrong sneakers for my overweight frame so I made the decision to invest in a new pair with added support. I also knew that over training was to blame so I slowed things down and took it easy.  The pain soon subsided and my mileage increased.

With every run I felt stronger and more confident in my abilities as a runner.  In June the experience drove me to sign up for my first marathon and I began training for it in July.  The first training runs were tough, but with every passing week I learned that most of my limitations were mental and that if I didn’t go too crazy I could go further distances without getting hurt.

Running has become a routine that I now crave.  On my rest days I miss it and wish I didn’t need the break.  Training for this marathon has taught me so much about what I am capable of.  The biggest surprise is that I’ve learned that I am capable of so much more than I can imagine.

Never would I have thought I could complete a 10k, or a half marathon, or a 20 mile run, but I did it.  I’ve learned that I am a runner.  I just needed to find MY pace.  It may be slow now, but I will keep working towards PRs and getting faster.

I love running because it reminds me that my biggest obstacle is my own mind.

Race Recap: Empire State Half Marathon 10/20/13

I DID IT!! I finished my first official half marathon in 2:34:42 (The Empire State Marathon) and I could not be more proud of myself.

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This little “runner” who could barely run a 5K in February of 2010 finished her first half!

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The race took place in Syracuse, NY and the course ran through a familiar path, the Onondaga Lake Park, home to my first (and only) 5K race.  As I pressed through the park passing mile 3 I had such a sense of euphoria and accomplishment.  Just 3 years prior I ran this same path full of jitters and a similar eagerness, but with no sense that I would be capable of conquering any distance greater than that.  And yet there I was, I was in it with 10 miles left to go and I felt great.

I was pacing ahead of my normal training pace and was carefully monitoring my HR to settle at 160-165 BPM.  Based on my prior training runs I knew that I could comfortably maintain this HR for this distance and was letting my body set the pace.  The first 2 miles of the race were slightly uphill, but the majority of the course was flat and very similar to what I had been training on.

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At the halfway point, my body began to feel the stresses of racing and my HR hovered between 170-175 BPM.  I tried to slow down a bit to get back down to the 160’s, but found that it REALLY brought my pace down so I change my plan and aimed to keep my HR as close to 170 BPM for the remaining distance.  I was able to speed things up a bit towards the end, but when I hit mile 12 my feet began to ache.  I could feel it with each step and was looking forward to finishing the race so I used the cheers from the crowd and every ounce of adrenaline I had to push myself through that last mile.

Soon enough, the stadium was in sight and I could see the finish line.  I was greeted by my biggest fans, my husband and son and they cheered me on in that last stretch.  I sprinted to the end and crossed the finish line with dead legs and a pounding heart.  I DID IT!  I ran a solid 13.1 miles at my fastest time yet.

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I still get excited thinking about what I had accomplished and what I still have to accomplish.  The full marathon still intimidates me a bit, but I am miles from where I was and I have faith that I can make my way through it.

 

Getting Started: The How

In March of 2013 I was at my wit’s end.  I had finally reached the “I’m ready to make a change” phase and was tired of the talk.  It was time to do the walk so I signed up for an 8-week weight loss challenge through my employer and used it as something to hold me accountable.

The first weeks I started out by watching my diet and by going to the gym on my lunch breaks.  In the first week I was happy to have lost 4 lbs!! I couldn’t believe that my body was actually responding to my efforts.  I then decided to amp things up and double up my efforts by doing P90X in the evenings.  I could feel myself getting stronger with each workout and loved the fire that had been lit inside of me.

I lost a total of 18lbs during those 8 weeks, but still had a way to go to meet my goals. I felt like I could do anything and at the end of the challenge I didn’t want to stop.   I continued on with the P90X program and soon decided to incorporate running.  I was hoping to sign-up for a few fun summer 5k races to keep me on track.

Screen shot 2013-10-25 at 4.26.44 PMResults from the early phases of running/p90x

I’ve never been a runner, but I have always had it in my mind that one day I would complete a full marathon.  It’s something that I had long dismissed and placed at the bottom of a very long bucket list, but something happened that reminded me of my goal.  My best friend decided that she would be signing up for the Walt Disney World Marathon in January of 2014 and that she would begin training for it soon.

I’d already been “running” for a couple of months and realized that I had no reason not to sign up.  In June of 2013, I bit the bullet and registered myself for my first ever marathon.  I was thrilled and nervous all at the same time, but mostly I was proud of myself for committing to accomplish such an incredible task.

Training wise, I continued on with P90X and began the 28 week training plan (provided by Disney via Jeff Galloway) in July.  Since the start of my training, I’ve logged close to 300 miles, completed one half marathon, lost nearly 30 lbs, and run distances I never knew were possible.

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I’m still training with P90X and 3 runs/week, but I’m more mindful of what I’m doing to my body.  I’m really trying to avoid any injuries and exhaustion and do take breaks when I need them,  BUT I always make sure to complete my runs for the week.  The P90X workouts get put on the back burner if I begin to feel burnt out or overworked.

It’s been a long journey and I still have many miles to go, but firmly believe that “you can do anything you put your mind to””.

Screen shot 2013-10-25 at 4.43.54 PMleft January 2013, right October 2013 after finishing my first half marathon