On Wednesday, I told you about our new Warrior Dash Training class. Today I want to offer you some tips that will help you as well.
Some of these may sound obvious, but people neglect many of these because they are so focused on things like mud and fire. Use these simple tips on race day to avoid mistakes that have caused me unnecessary pain.
1. Dress the part
Dress like it is 15-20 degrees warmer than it actually is because once you get going that is what it will feel like. A shirt that wicks moisture is ideal if you have one.
2. Staying hydrated
Make sure you are well hydrated starting the day before the race. You don’t want to have to wake up and chug a bunch of water to get right. Slow and steady wins the hydration race. The day of the race, make sure to drink some water before, take advantage of the water stations during the race, and then rehydrate afterwards.
3. Avoid this
Use the bathroom at home, your hotel, or somewhere close to the race if at all possible! Unless you are a fan of long lines and stanking Port O Potties, then by all means wait until you get there.
4. Secure the perimeter
For the Warrior Dash wear some clothes you don’t care about, but also you might need something tight underneath to keep the mud from getting in hard to reach areas. You live and learn…
5. Don’t miss your wave
Get there earlier than you think you need to be there. Traffic is usually crazy, so it may take awhile to get to the starting line. Give yourself an hour more than you think you need and you will probably be right on time.
6. Know thy pre-race meal
Whatever you typically eat and can stomach before a workout, stick with it. This is not the time to try new foods, supplements, and drinks.
Not the time to try different shoes either, not that you plan on getting your new kicks all muddy and dirty. This also means not bringing those shoes you haven’t worn in 10 years with the holes all in them. You are still doing at least a 5K, wear shoes that won’t lead to injury.
8. Make sure you warm up!
One year, I was too busy gathering people together for the run, answering questions, watching some guy drink and smoke in line for the race (seriously), and I neglected to warm up. Not good. Makes for a much rougher race.
9. Don’t start too fast
I combined the no warm up thing, with starting off really fast. Also, not good. Your adrenaline will be going, tons of people around, and the way they start the race will pump you up. Run your race. Get in the back if you need to. You will end up passing knuckleheads like me who sprint at the beginning and then are sucking wind shortly after.
10. Cool down afterwards
Most people know to warm-up, but many neglect to cool down. Instead of sprinting straight through the finish line to the beer tent, do some walking and light stretching afterwards along with rehydrating to avoid cramping up.
If you are worried about the training leading up to the race, sign up for the class here —->Warrior Dash Training
One of the funnest races I have ever done have been Warrior Dashes. It is basically a 5K with obstacles, mud, and fire.
That may sound awful, but they are actually a lot of fun. But you do have to train for them.
That is why we are offering a Warrior Dash Training class. It is an 8-week prep class that will begin Saturday August 9th and run until September 27th. The Warrior Dash in Pulaski, TN will be the following weekend on October 4th.
If you’ve never done one before, make it your goal to try one! If you are nervous about doing one, let me help you with that. You will be ready and it will feel like a huge accomplishment, I guarantee it.
This class is actually co-ed too, so this is a rare chance to do a class with your significant other as well. The class will make you stronger, give you more endurance, and increase your confidence in yourself.
Sign up for the class here —->Warrior Dash Training
On Friday, I will post 10 Warrior Dash Training tips to help you as well.
I went to Chattanooga for a couple of days to celebrate Fourth of July and to meet up with friends who run a boot camp there. It was an awesome trip, but I overdid it.
Too much food and drink that is not conducive to helping me reach my goals. Translation- I ate cheeseburgers and fries as often as possible.
And I was really feeling it yesterday. Sluggish, not motivated, stomach not quite right.
Are you feeling somewhat similar? Did you overdo it for a few days?
Then I want you to join me in recommitting to your goals. Think about when you wrote down your New Year’s Resolutions so long ago.
How are you progressing on those? You should be about halfway to your goal because we are at the halfway point in the year.
Even if you’re not, it’s not too late! It is time to go to work though.
What do you need to start doing today to start getting back on track? Two things that I have let slip are drinking enough water and prepping meals ahead of time.
And if I’m honest, my workouts have not been as stellar as they could be. I used to think it was crazy that a lot of top trainers hire trainers to keep them in shape. I get it now.
So I am starting to put a 24 ounce water bottle next to my bed, so when I wake up first thing I do is drink that thing down. And I have my meals ready to roll tomorrow.
For my workouts, I just needed a little attitude adjustment. I got a little reminder of what life could be like if I ever go back to being overweight. Everything is harder and I refuse to go back.
Where do you need to start? Shoot for small things that you can do to get back on track.
Do you need help? We are running a new member special right now. $99 for a mont of unlimited boot camp.
If yo unwed accountability, if you need the extra push, and if you are ready to re-commit to reaching your goals sign up today.
You can register here —>New member special
6 months left in the year, let’s do this!
Baseball, hot dogs, apple pie, and burpees. America’s favorite past times.
Get a quick workout in before the gluttony starts. Won’t take up much time and then you can get on with the festivities.
You can do this workout anywhere you like and it actually works great as a group. Set up 4 objects in a diamond pattern, then designate which object is first base, second, third, and home. Next pick out 4 exercises that correspond with each base. For example:
First base-15 pushups
Second base-15 burpees
Third base-15 shoulder presses
Home-15 jump squats
You can use whatever exercises you prefer and you don’t necessarily need equipment.
Don’t be turning this into a drinking game! I’m watching you.
Every time you go all the way around the “bases” it counts as a run. Set a time limit and try to score as many “runs” as possible.
You can go for 15 minutes, take a rest break, and then change the exercises up. Perfect chance to teach grandma what a burpee is. If you are doing it as a group, try to outscore the other team or individual.
Hope you have a great holiday and remember all the members of our armed forces who are fighting to keep our great country free.
Are you a night owl? Do you feel like you function best when you can stay up late and sleep late?
Do you exercise on a regular basis?
Research from the American Academy of Sleep Medicine tells me that the chances of you being a night owl and a regular exerciser are not good.
People who consider themselves night owls tend to sit more and have more perceived barriers to exercise. Do you know what the real term for a perceived lack of exercise is? It is an excuse.
So what do you do if you are a night owl and can’t get into the exercise groove?
Why do you stay up so late every night? Is it so you can watch TV, read, etc…?
If you are staying up to do those things, start giving yourself a time limit. Hey I know that when Forrest Gump is on it is tough to turn off, but it must be done. Set a time that you will stop and stick with it.
As an added bonus, research has shown this cuts down on 78% of late night infomercial purchases.
Start getting up a little earlier each day. When you have the going to bed at a decent hour part down, this makes this part much easier.
Now getting up earlier is not that great at first. I’m not gonna lie to you. I used to work in a gym and I was on a shift where I closed the gym every night.
I got a rude awakening (pun intended) when I switched to opening the gym. When you are used to going to bed at midnight, then you turn around and start getting up at 330am your body hates you. And you hate everything in return.
Start by getting up just 15 minutes earlier each day. You will find yourself being more productive and having more time in the day.
You might even find yourself becoming one of those annoying morning people. It happened to me.
Most of important of all, STOP USING EXCUSES.
This is the most important thing you can ever do for yourself. Excuses are crutches. You start to believe your own excuses and feel helpless.
What is really holding you back from exercising and taking care of your health?
People busier than you are exercising every day. You have time in your schedule if you make exercise a priority.
There are some days I only have 5 minutes to workout. So that’s what I do. A little bit of something beats a whole lot of nothing.
People sicker, older, and with more health problems than you are working to get healthy every day. Why can’t you?
You absolutely can, you just have to give yourself permission. Give yourself permission, by ridding yourself of the excuses and replacing them with reasons to be healthier.
Need help or maybe just a little encouragement? That’s what I’m here for, reach out and I will help however I can.
I was driving my son home from school one day and I asked him what he wanted to do when we got home. He pipes up with, “Daddy let’s take our shoes off and go run.”
As a fitness professional/father this brought a tear to my eye. Just one, but still it was there.
This is one of the biggest reasons I stay in shape! If my son wants to run around in the yard, walk on the Nature Trail, wrestle, play Army, shoot hoops, etc… My answer will never be “I’m too tired.”
It got me to thinking of how adults view exercise vs kids. Adults look at exercise as a chore that has to be done. Kids just want to kick their shoes off and run, just to run. No set distance or time or intensity.
Now granted, his knees don’t sound like Velcro when he moves like I do so of course he likes to run.
But where did we go wrong? Do you dread your workouts? When was the last time you had a fun workout?
It doesn’t have to be miserable! I go to the gym occasionally and people look so unhappy to be there! Grim, bored faces pounding away on machines.
I call it the “Time to make the donuts” workout. Do you remember that commercial?
That robotic, going through the motions kind of workout.
Put the fun back in your workouts! Switch it up, get outside, learn how to use your body again, and quit relying on machines.
One of the things people love the most about boot camp is the fun factor. I pride myself on making exercise fun again. Don’t get it wrong I didn’t say easy, I said fun.
I have some of the hardest working ladies ever for clients. But they also know how to enjoy themselves.
When you combine sweat, fresh air, sunlight, and laughter; it is a magical and addicting combination.
Just try it. Go out and run around in your yard or the park bare footed. Your neighbors may stare, but they get used to it. My neighbors have seen some sights over the past few years.
Every now and then try to keep your workouts fresh with some unstructured, fun movement. Just. Go. Move.
Remember how awesome being a kid was? Time to bring those times to adulthood.
I think I covered all of the topics that help you get more traffic to your site. Now buy my stuff. Is that how this works?
One-third of the world is overweight or obese, health care costs are going through the roof, and we are worried about dudes working out with no shirts and tall socks doing unspeakable things to a medicine ball?
“But they get hurt ALL the time!” you say. Bad trainers of all types hurt people. Hate on bad trainers, don’t paint Crossfit with a broad brush.
These are grown ups making their own decisions about their fitness needs. I’m ok with that. Why aren’t you?
You should do your due diligence before joining any program. I know some excellent Crossfit trainers who have an extremely low injury rate at their box.
Little tip for you though. If you pull up to a box and the handicapped spaces are filled, might be time to look for a different box.
Just because something doesn’t work for you, doesn’t make it wrong for everybody.
If you like Zumba, go Zumba until your hips start telling lies.
You like yoga, get your Namaste on gurrrl.
If you like bodybuilding, strap on your Zubaz and let’s do this.
If you like boot camps, then I know a guy.
If you like Shake Weights, well I’m gonna make fun of you. But don’t let that hold you back!
If Crossfit is your thing, I salute you too.
If you are out moving, improving every day, and staying dedicated you will get better. Every kind of exercise works 100% better than sitting on the couch eating Cheetos for time.
Not sure when I turned into the Rodney King of fitness, but I think we are missing the big picture. I prefer to paraphrase the great John Wesley.
I feel like you should know that I have terrible vision. Do you ever go to a new eye doctor and they call in extra people to observe the freak with the 20/8000 vision?
It has happened more than once to me.
Remember the Hubble telescope? I order my glasses from the people who designed that.
As part of any eye exam, they make you take your contacts out. Then the observe>call in people>order from NASA process happens.
One time as I am gathering my dignity up, I am putting my contacts back in. The doctor happens to catch me in my contact-putting-in procedure and says, “Oh my gosh! Do you always do that like that???”
That’s a good feeling.
I told him I have been doing it like that since I was 12 years old. Turns out the way I put contacts in is very similar to someone trying to commit suicide via eye pokes.
What can I say? I blink a lot so it has to happen fast. I had no idea I was putting in contacts like a psychopath. I needed someone to tell me.
This is the importance of getting fresh eyes (pun intended) on how you do your workouts. You may have no idea that the way you squat is the equivalent of the eye gouge contact move.
Sometimes it is little tweaks that can make a huge difference in not only your results, but preventing injury. For example, squatting is not bad for your knees but improper squatting is.
Find a trained professional (I don’t recommend your spouse, even if they are a fitness professional) that can look at your form, let you know how it looks, and offer suggestions for improvement.
Especially if you have an exercise that doesn’t feel right to you. Always listen to your body, it knows stuff.
Alabama A&M University Wellness Center
Obstacle course (I’m in charge of this one), field day activities, exercise demos, give aways and more on the fitness side of things. There will also be resources to help young people get jobs, summer camp opportunities, volunteer opportunities, etc… The main theme is to combat youth obesity and find ways to keep kids engaged and out of trouble.
Big Spring Park
9am-12pm (9am HABC will lead a boot camp class)
There will be healthy vendors set up, as well as fitness classes throughout the day.
Boot Camp to Benefit Alabama Aids Coalition
Space and Rocket Center
This is no cost, but we will be taking up donations to benefit the AAC. I’ve always wanted to do a class at the Space and Rocket Center, so this will be an awesome opportunity at a really cool location.
Official release date of the 28 Day Summer Slim Down Challenge. A guide guaranteed to get you results for the summer. I will tell you more about this later.
This promises to be a fun filled, energetic camp to get the summer kicked off right. Got a few new tricks up my Hammer pants for this one.
Don’t take that the wrong way.
Hurricanes, tornadoes, floods, and earthquakes get a lot of news coverage when they occur, but do you know what kills more people annually than all of those events combined?
I know it seems like 2 weeks ago it was 20 degrees, but the heat is here and you need to be ready.
Some warning signs to look for are: weakness, dizziness, muscles cramps, nausea, rapid heartbeat, and vomiting. You are in danger of a heat stroke, heat exhaustion, or in my case you are probably doing public speaking.
If you feel yourself succumbing to the heat, immediately stop, get to a cool place, and drink some water.
Here are a few other tips for you to follow:
The body can quickly become overwhelmed when you are not used to the heat and humidity. If you’re like many people, you go from an air conditioned house, to an air conditioned car, to an air conditioned job.
You can’t expect your body to handle the extreme demands of exercising in this mess around here right away. Getting fully acclimated to the heat can take 2-3 weeks, so be prepared to slow your pace.
You need to drink fluids all day long this time of year, not just down a glass of water right before you head out. If you are exercising for more than an hour, it is a good idea to have a sports drink to replace electrolytes.
There is nothing like a nice bowl of steaming hot, oatmeal after a morning workout in 90 degree weather. Not too appetizing is it?
Anyone who exercises or works outdoors will tell you the heat has a negative effect on appetite. You will have to consciously monitor your eating habits to make sure you are getting enough fuel for your workouts.
This is a good time to increase your fruit and vegetable intake. Not only will it help you get more nutrients and vitamins, but will also help with hydration because of their water content.
Timing is everything
The best times to exercise during the hot months are before 7am or after 6pm. This doesn’t fit everyone’s schedule, but if you can avoid the hottest parts of the day you will be much better off.
The best thing to wear is something light (in color and weight) and breathable. Or at the very least switch from jeans to jorts.
My son rode his bike yesterday and found out that helmets really keep that heat in. Whenever you take a break from biking, make sure to take your helmet off so your head can breath.
Wearing a hat and sunglasses is a good way to get extra protection and prevent those nasty, eye squinting headaches.