Is She Naturally Thin, Or Disciplined?

Last year, I was asked to contribute to a book project Naturally Thin, or Discipline? Insider Secrets of the Super-Slim. The book would feature 101 women in their 20′s, 30′s, 40′s, 50′s and 60′s and their secrets to living thin.

Wow! Flattered and extremely excited, I shared my story on diet and exercise as well as my numbers with author Sally Sheilds, and she wanted to know everything; what I ate, how much, when, was I always thin, and if not, what I did about it. Did I drink a lot of water, use supplementation? What are my fitness routines, and did they include weight training? What attitudes and philosophies did I embody?

So today marks the official book launch and I am very proud to present “Is She Naturally Thin, Or Disciplined? Insider Secrets Of The Sexy And Slim”!

Pages 86 & 87

Visit www.sallyshields.com and order your copy today!

July 19, 2011 | Filed Under Blog, In the Media, Uncategorized | Leave a Comment

The Accumulator Debuts on Healthy Living Blogs!

Raeanne Fabulous: A BMO Marathon Story

April 13, 2011 | Filed Under In the Media, Uncategorized | 2 Comments

The Beginner’s Guide to Running

article post: Woman’s Day.com

Starting a new type of exercise can be intimidating, but it doesn’t have to be if you know where to begin. Running is a popular workout option because it’s rewarding and affordable—all you really need is a pair of sneakers. But there’s a lot to know before hitting the road. WD spoke with professional runners and exercise experts to find out how you can incorporate this high-intensity exercise into your life. Read on for tips on how to get started, stay motivated and avoid injury.

Who Can Start

While it takes little more than motivation and a pair of sneakers to start running, speak to your physician first. “Always get your doctor’s clearance when starting any exercise program—especially if you’re age 45 or above,” says Keri Cawthorne, fitness supervisor and running coach. If you have cardiovascular or underlying health problems, consult your doctor regardless of age. And, “if you’ve been inactive or are overweight, be cautious when first beginning,” says Ironman triathlete and author of Thrive Fitness, Brendan Brazier. Muscular and skeletal problems can occur if you’re not careful, as well as shin splints, back problems and mini or micro tears, according Gregory Florez, spokesperson for the American Council on Exercise (ACE).

How to Get Started

Walk: The best way to jumpstart running as a hobby is to refrain from doing too much too soon. After clearing it with your doctor, start out by walking at a brisk pace for 30 minutes, three to four times a week, over a four- to six-week period. Once you’ve built up your stamina after regularly walking for about a month or so, “alternate between running and walking until you know you can run the whole time,” suggests Brazier. It’s best to start week one by running for two minutes and walking for four minutes for the duration of your workout. Each week, add a minute to the running portion and subtract a minute from the walking portion. And remember, this is a general rule—the most important thing is to listen to your body and not overdo it.
Stay Hydrated: Drinking enough water is crucial for both your physical safety and your success as a runner. “Water is the most important thing you can put into your body,” stresses ACE-Certified Exercise Physiologist Fabio Comana. But it’s not enough to just drink water right before you hit the road. “Stay hydrated throughout the day—drink water before, during and after exercise. Never wait until you’re thirsty,” advises Cawthorne. Nicki D’Atellis, private trainer at Reebok Sports Club/New York seconds that and can’t stress enough the importance of water: “Drinking eight 8-oz glasses of water throughout the day (more in the summer) is a good rule of thumb,” she says.
Don’t Overdo It: Many people start to really love the sport and have a tendency to overdo it. Stick to the 10 percent rule: “Never increase your time or distance more than 10 percent from week to week,” says Brazier. For example, if you run 30 minutes, three times a week, the next week you shouldn’t be running more than 33 minutes for each workout. Even Brazier admits his intense training schedule isn’t too rigid. When his body needs a break, he takes a break. “It’s OK to miss a day when you’re too busy at work or with the kids—don’t beat yourself up,” he insists. Really get to know your body—when your muscles are hurting, it’s time to rest. Remember: Running can be tough at times, but it’s not supposed to be torture.

How to Stay Motivated

Vary Your Route: Brazier suggests changing up your running route to keep things interesting and to maximize results. “You’ll get bored and become disinterested if you’re running the same path over and over again,” he says. Not only will a good balance of hilly and flat runs keep you coming back for more, but “running on different surfaces helps work the stabilizing muscles which can be overlooked and even neglected when running on flat surfaces,” explains D’Atellis.
Races: Getting involved with charity and local races is a great way to keep the momentum going and push yourself to the next level. Start out small (5K/3.1-mile races or less) and work your way up. Utilize the Internet and running books for your training plans—The Smart Coach Training Tool from RunnersWorld.com calculates where you’re at with speed and distance, and customizes a plan that’s right for you depending on the type of race you want to run.

How to Prevent Injury

Warm Up and Cool Down: With a high-intensity workout like running, warming up and cooling down are critical to preventing injury and improving your endurance. “Warm up with five minutes of brisk walking and cool down with five to 10 minutes of the same,” Cawthorne recommends, which will help get your blood flowing and loosen your muscles. “Warming up prepares the body for the physical activity to come. Five to 10 minutes of brisk walking is always good to get ready to run,” suggests Pete McCall, an ACE-certified exercise physiologist.
Stretch: In order to prevent common running injuries such as runner’s knee, shin splints, ankle sprains and stress fractures, the best thing you can do is stretch. Focus your stretching on the primary muscles used while running—the quadriceps, hamstrings, gluteus maximus and calves. Check out our video series ” Stretches for Joggers” to learn some essential moves. Or try yoga, which also strengthens muscles, builds flexibility and improves posture.
Invest in Good Shoes: Running in old sneakers or shoes not meant for your specific foot type can lead to all types of injuries. “A proper running shoe can improve performance, protect a runner from injury and provide comfort to the runner—they’re made specifically to enhance the foot and body motions associated with running and to support motion in a forward direction,” explains Karen Langone, DPM. When choosing a shoe, comfort and fit should be your first consideration. After that, the shoe should attempt to provide what your body lacks. If your foot pronates, which means your ankle and foot roll in and the arch flattens, then a supportive shoe would be beneficial. If your foot supinates, which means your ankle and foot roll outward, then a shoe with cushioning can be helpful. “Consultation at a knowledgeable running store can be extremely beneficial to the beginning runner,” Dr. Langone says. Another great resource for determining the type of shoe support you need is the American Podiatric Medical Association’s website runners’ section.
Strength-Train: Strengthening primary running muscles, from your core to your hamstrings, can help prevent injuries. “For the first few weeks of a running program, you’ll want to back off strength training until your body adjusts, but after that, upper-body, lower-body and core exercises should be incorporated into your weekly routine,” Cawthorne says. Try exercise moves that you can do at home, like squats and lunges for the lower body, push-ups for the upper body, planks for the core and seated rows for arms and back. “The exercises can be modified to suit any level of fitness and can be done anywhere,” Cawthorne says, adding that you should strength-train two or three times per week to improve your performance and prevent injury.

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By Olivia Putnal

April 8, 2011 | Filed Under Fitness Tips, In the Media, Uncategorized | Leave a Comment

Preparing For Your First Race

Article Post: Fatmanunleashed.com

Gearing up for your first 5K, 10K, Half Marathon or Full Marathon? Congratulations!

With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.

Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!

Half Marathon – Mental Preparation

Keri Cawthorne, running coach and owner of Iron Mountain Movement (www.ironmountainmovement.com).

• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!

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By Susan Gernhart

March 24, 2011 | Filed Under In the Media, Uncategorized | Leave a Comment

Interview with My Maple Ridge

Check out my recent interview with My Maple Ridge

March 23, 2011 | Filed Under In the Media, Uncategorized | Leave a Comment

Just in case you didn’t receive your Lululemon product notification this morning….

One of the added bonuses of doing what I do for a living is that there isn’t a whole lot of primping to do in the morning. Shower, ponytails, headband or hat, lip-gloss and I am ready to go. But when someone wants to take your picture, that kind of changes everything.

This morning I was up showered, blow-dried, flat ironed, lip-glossed and in the car by 7:00am to meet Lauren from Lululemon for a product notification photo shoot. It has been a while since I have had to deal with a serious rush hour morning commute (another added bonus of walking across my driveway to work), I am still not a fan.

When I arrived at Lululemon, my outfit was already sitting on the counter, Run: Record Breaker Jacket in sprinkler and the Run: Inspire Tight in black/sprinkler/static black. After a quick change we headed to Lafarge Lake in Coquitlam to take some pictures.

It’s always a bit awkward doing something like this so I channeled my inner Gisele. Lauren kept me smiling; the blue sky, lake and ducks were the perfect backdrop.

My long legged friends will absolutely love the Inspire Tight, I am not sure if you can tell from the pictures but they were more than long enough for me (shorties can where them too, Lulu offers free hemming). The jacket fit nicely and all of the zippers were reflective as well as the stripe down the back.

Any guesses what I will be wearing to my Intermediate Running Clinic tonight?

February 22, 2011 | Filed Under Blog, In the Media | 7 Comments

Winter Running Article

As seen in the Winter issue of Women’s Outdoor World

Winter Running

by Keri Cawthorne

We runners have a whole lot in common with the Postal Service:

We are mothers and fathers. And sons and daughters. Who every day go about our lives with duty, honor and pride. And neither snow, nor rain, nor heat, nor gloom of night, nor the winds of change, nor a nation challenged, will stay us from the swift completion of our run. Ever.

In Vancouver, sometimes it feels like it is never going to stop raining. After all, it is not uncommon between October and March to have 20 consecutive days without some amount of rainfall. It always makes me laugh when people ask me with uncertain certainty “well, you’re not going to run in all that rain, are you?”

In all honesty I can count on three fingers how many runs that I have missed because of the rain since 2001. Two of those occasions were instead spent drinking coffee with my running partner and the other I’m not sure what I did instead but I was more than ok with it. Doing the math, rain has only caused me to missed 0.2% of my runs and I would be willing to bet my running jacket that there are a great many runners out there who would have an even lower average.

Running in the cold winter rain is a running rite of passage, transforming you from a fair-weather runner to a full-fledged runner. If another runner, full-fledged or not, drives by you while you are running in a torrential downpour, you know that you are getting the hardcore nod of approval. If it is a non-runner, then you know that they think that you are completely crazy. I am fine with either response.

So what precautions can you take to make this monumental transition a little kinder to the body? It all comes down to what you are wearing. If you follow the golden metric rule of dressing for weather 10 degrees warmer that it is outside, you will never go wrong (if it is 5 degrees out, dress as you would for 15 degrees, if it is 10 degrees outside, dress as you would for 20 degrees…). Never make the mistake of dressing for current conditions and then adding a running jacket. You will be too warm every time. If you will be wearing a running jacket, include it in your layering calculations.

Layering is key. Make sure that your base layer is made of a technical fabric that will “wick” sweat and moisture away from your skin. Cotton absorbs and holds moisture close to the skin which can cause you to chill quicker. Depending on how much moisture it is holding, it will also become heavier. If you haven’t already done so, get rid of your old cotton sports bras and knickers, they have no place on a runner.

Your running closet does not need to be enormous, a few essential pieces can go a long way and if you take care of them, they will also last for years. So what do you really need?

A good running jacket: water-resistant not waterproof (waterproof will not breath) and reflective. Although black is always flattering, you want to be seen, so opt for something bright in colour (put the little black running jacket on the want list).

Sports bras: really you can never have too many of them. Make sure that they are supportive and unless it is heavily lined, avoid white.

Technical t’s: T’s are a personal choice and I am not a fan of them. If I get too hot, I can’t take it off and tie it around my waist. They are a personal choice.

Technical long sleeves: I like to have a few thin long sleeves and also a good thicker long sleeve for the really chilly runs. Lots of winter/spring races give great long sleeves as their race souvenir.

Vests: also not a fan of. See technical t’s. Once again, personal choice.

Running shorts: not only great for summer runs, they are great for the mild fall/spring days.

Capris: these are great because they can be worn year round and at the gym.

Long pants: you may only wear them during the really cold months, but a worthwhile investment. You can never go wrong with black and make sure that they have a drawstring.

Hats: great year round and also to keep the rain off your face, toques are perfect for the cold months.

Gloves – Yes. Mittens are great for the really chilly days.

Socks – No cotton – really. Just like your base layer, once you wear a pair of technical running socks (and keep them only for running) you will never run in cotton again.

Running glasses – Absolutely. I am a huge fan of running glasses, and they are not just for summer. Did you know that a yellow tinted lens increases contrast and depth perception making them perfect for running in the snow, and also a great look.

Remember that clothing items do not have to be sport specific. You can use your base layers under your ski jacket and pants when you are playing in the snow or out for a hike.

Taking care of your running gear does not end with your wardrobe. You also need to take care of your shoes. NEVER, NEVER, NEVER put your running shoes in the washer or dryer, no matter how wet or dirty they are. To help them dry more quickly, stuff them full of newspaper. Once they are dry, wipe them off with a damp rag or soft bristled brush. Be proud of your discoloured shoes, they are your battle scars! You also need take care of your electronics; watches, gps devices, phones, ipods, mp3 players and your car key fob. Always know what can get wet and what should not.

As the weather changes from rain to snow, you will need to make some slight modifications to your run. Try to run in snow which is freshly fallen or where the snow is less packed. Running in snow does require more energy and also uses your stabilizer muscles on your inner and outer thighs. Not only will it be a completely different workout, you will tire that much sooner. Keep yourself hydrated and don’t forget your sunscreen.

Modifying your footwear may also be necessary. You may want to switch from road to trail shoes or pick up a pair of traction aids that slip over the sole of your shoe to give you additional traction. If the snow is too deep to run in, you can always snowshoe.

We all like a little solitude on our runs, but remember that being a full-fledged runner does not mean that you have to be lonely until spring. Join a running group to keep you motivated and your spirits high, even if it’s not for the conversation, but the coffee afterward.

Keri Cawthorne resides with her family in Maple Ridge, B.C. Canada. Owner of Iron Mountain Movement Ltd, avid runner, and writer, you can usually find Keri playing in the trails. With a strong connection to the community, Keri volunteers at many local events, and spends countless hours spreading the fitness word.
www.ironmountainmovement.com

January 4, 2011 | Filed Under Blog, Fitness Tips, In the Media, Uncategorized | 6 Comments

December Get’er Done Challenge

A new month, new goals, a new outlook and a new pair of runners. December couldn’t have arrived at a better time; I was so done with November, with all of its rain and pitiful moustaches! And how fantastic is it to start each morning for the next 23 days with a piece of chocolate?

As the end of the year rapidly approaches I have stupidly decided to add to the mayhem of the month by cleaning up a few outstanding things that I have been avoiding for a good part of 2010 so that I am able to start 2011 with a clear mind, for at least the first few days anyway.
• First and foremost, it is high time to remove completing a marathon from my bucket list.
• Secondly, I am going to complete my Weight Trainer certification, so Christine if you are reading this, we need to book it.
• And finally there is the matter of a small cleaning project in my hall closet; I am honestly scared that when I venture under the jackets and coats I may never come out again.

Ok, so who is up for a little challenge? Let’s start 2011 with a clean slate. Nothing over Christmas, this mission is to be completed by Thursday December 23, 2010, 11:59pm PST. I want to know what tedious tasks you have been putting off doing in 2010 that you will put off no longer and just get’er done. Who’s in?

December 1, 2010 | Filed Under Blog, Challenge, In the Media, What's New | 4 Comments