Category Archives: healthy lifestyle
Thinking about running a fall marathon or half marathon? Want to run your best time, or maybe even qualify for the Boston Marathon? Everyone should try training under a coach at least one time. It’s not expensive. If you are serious about running it is money well spent.
Now is the time to plan for it and start training properly. Most of the runners that I have trained have been knocking huge chunks of time from their PR. Ask any runner that I have trained if they thought it was worth the money.
Here’s what you can expect:
- A free consultation to discuss your goals and how I can help.
- A Functional Movement Screen to find and weaknesses or imbalances that could cause a derailment in your training. Suggested exercises to correct, if needed.
- A weekly plan to outline recommended workouts in detail, custom made for you, including ancillary exercises to help you stay healthy and get stronger
- Periodic one on one runs with me to evaluate where your fitness level is
- Unlimited communication. I am very approachable and want you to feel like I am your best friend. Ask me anything that you are unsure of. I also can adjust your plan, if needed, based on communication between us. The better it is the more you get out of your training.
I have limited space for fall training so contact me now to start the process! I am a certified adult running coach and certified personal trainer. Click on the Contact Me tab or send an email to this address: firstname.lastname@example.org
St. Luke’s Half Marathon runners! Here’s your chance to join a group training program, by a certified running coach and personal trainer, that will include a weekly training plan plus a weekly group run, which will include training on the actual St. Luke’s course periodically.
I hope to be able to train on the course every other week, but we will have a group run every week somewhere. Once we see who is signed up for training, I will determine the group run locations.
If you are training for another race with a race date close to St. Luke’s, feel free to join us anyway. Or contact me to set up your training for your particular race.
If you remember from OctoHalf, 100% of the runners training with my program set a new PR.
The cost for this 12 week group program which starts on Saturday January 28th is only $75. Contact me either by email at email@example.com or click on the Contact Me tab above!
Run Your Best Race had a successful day at the Philly Marathon yesterday. All 5 runners who trained for this race through Run Your Best Race nailed it. 5 Personal Bests for the marathon! And not by a few seconds, either! The runners shaved off from 10 minutes to over an hour from their best marathon times. One runner ran her first marathon ever and the others were veterans, having run at least 4 marathons each in the past.
In addition one runner qualified for the Boston Marathon for the first time! Run Your Best Race is going back to Boston!
If you’re keeping score, that’s 27 runners in a row who’ve trained under me and PR’d in a Half or Full Marathon! I seem to get the best runners! What a year 2016 has been for us!
Contact me! I’d love for you to be next!
October 2nd was a great day for running. The OctoHalf training group had a very successful race. Five runners new to the half marathon distance all finished.
Ten of our runners ran their fastest half marathon ever (out of 10 = 100%)! Two runners beat their personal best by 20 minutes or more, two ran over 10 minutes faster and a couple more 9 minutes faster!
The reason for this success? They put the work in. I hope my training had something to do with it but the runners had to run it, I didn’t run for them.
Most of these runners mentioned they want to continue with the Run Your Best Race training. Come join the fun! Contact me! I train you for any reason. I’m also a Certified Personal Trainer so I can help you with your fitness goals as well.
The training plans for the 2016 OctoHalf Half Marathon, which is being held on Sunday, October 2, 2016, have been announced. Please click on the OctoHalf Training tab on this site for specific details.
Last year’s training programs were a huge success. 100% of the runners who trained under one of these programs either completed their first half marathon, or set a personal record for the half marathon.
The course has been changed slightly (for the better in my opinion) for the 2016 race.
CLASSES ARE FILLING UP FAST! DON’T BE LEFT OUT!!!
Back by popular demand, group running classes! There will be at least two classes this Spring. A beginner’s class and a class for current runners to get your running headed in the right direction so that you can improve your race times.
I will instruct as many sessions as I can fit into my schedule. The beginner’s class can hold more than the improve your running class. That’s because the improve your running class will include personal Functional Movement Screening and individual form analysis.
Both classes will be held in a local to Lansdale, PA park such as School Rd. Park or Parkside Place. We will decide when and where based on those who enroll. If needed we will hold the classes in more than one location. Historically classes have been after work hours but I can hold morning classes if enough are interested.
Beginner’s Class (Tuesday and Thursday 6PM):
- Will start with walking and add some running, as the weeks go by you will be able to run more than walk. At the end of 8 weeks most participants should be able to run a 5K with little or no walking.
- I will guide you to using good form, proper pace, and give tips to make it easier and keep it safe.
- Group classes are fun! You will meet new friends. They will help you succeed.
- See the Testimonials page for comments on past classes.
- Use the Contact Us page on this site to let me know you are interested.
- If enough are considering but not yet sure let me know now and I can set up an information meeting for you to meet me and ask questions.
Improving Your Running Class (Monday and Wednesday 6PM):
- Runners of all abilities and experience welcome
- Limited to 10 runners per class (may hold more than one class if enough are interested)
- Individualized instruction in a group setting
- Functional Movement Screen and form analysis done on each runner to identify any weaknesses that could cause injury. Suggestions will be made to what exercises need to be done to create balance and keep you injury free.
- Continued suggestions for strength work, stretching, and anything to help you improve.
- If you would like to discuss this class and are not sure, please contact me to ask any questions, or I can set up an informational meeting if enough are interested.
Both classes will be held twice per week and will be determined by availability of those who enroll. Both classes are $75 for 8 weeks and include a T-Shirt. Classes start the week of April 25th. Now is the time to sign up!
Classes will end in time to start a fall long distance race program for those that are signed up or thinking of signing up for a half or full marathon in the fall of 2016. The improving running class will get you prepared to enter that training.
As always, individual one on one training is available for running and/or personal strength/fitness/flexibility training. I can come to your location for either if within about 10 miles of Lansdale, PA.
As with any of my classes, please make sure you are fit enough to participate in any exercise program. You should talk to your doctor about any limitations to joining any classes. I will have a waiver for you to fill out and sign which will give you the opportunity to tell me any possible issue with you exercising. You should also be prepared to give me a contact name and phone number in case of any emergency.
Yesterday was the inaugural OctoHalf Half Marathon. It was organized, timed, and run by the best in business, by far in my opinion, ACT Sports Management. A group of people that understand what runners want to see at a race, and who care about every runner from first to the person who crosses the finish line last.
I really try to do the same with my coaching business. That’s my goal, anyway. I am also hoping that’s why ACT Sports Management asked me to be the “official coach” of the race. I offered two types of training for the race, online and a group “learn the course while we train” method. I ended up coaching 6 awesome runners.
When I first started coaching, my first group class was through the North Penn School District’s Community Education Program. I had about 25-30 people sign up for a beginner’s running class that took people who have never run before and taught them to run enough to finish a 5K in 8 weeks. I am still coaching several runners from that first class. Some of them are doing half and full marathons now. That was only 4 1/2 years ago. One did a half marathon the year after she came through the beginners class.
The first class ended with a 5K, which 10-15 of the class members had the time to run. All of them finished that race that day, many took home age group awards for placing first through third in their age group. What hit me that day was two things. As a coach I never got to meet their families while we trained. They were the supporting cast for their desire to get healthier and finish a 5K. But that day I got to see how proud their spouses and children were of their accomplishments. That really made me happy. I never forgot how that felt. I said to myself that day “that is why I do this.” The second thing was seeing how much finishing that class, that 5K, meant to each one of those runners. Words cannot describe the feelings I had that day as each of my running “students” crossed that finish line. It cemented the decision I made to start up this coaching business.
To me, a hug or a warm handshake makes me feel like someone cares about me. It feels better than anyone handing me a trophy for crossing a finish line first. It sends a chill through my body that says “I really appreciate you”. For my personality a hug works better than anything spoken, written, or better than any drug could possibly make me feel. I remember hugs or meaningful handshakes forever. I remember from that first class, that I got dozens of them. From my students to their spouses. The feeling that every one of them appreciated my role in their accomplishment sent me home that day feeling like I was in the clouds.
Yesterday it was a half marathon instead of a 5K. It, however, ended with the same feeling of euphoria. Watching families and friends of the runners I trained for this race and seeing how happy they were sent chills through my body that I will never forget. It is why I do this. Sometimes I never see or hear from one of my runners again. I understand. I did my job and while I get attached to each and every one of them I can’t take them all home with me. I do see and hear from most of them and continue to coach a lot of the original gang of runners. My circle of runners is growing. And I love every one of them.
I love my job!
Are you happy with your current condition of health? Do you worry about not being able to take care of yourself or your family because you might develop a chronic illness? Did you know that daily living activities are limited for at least 25% of those diagnosed with a chronic health condition?
Chronic health conditions also account for over 70% of deaths in the United States. Cardiovascular disease is a leading cause. Associated many times with cardiovascular disease is obesity and being overweight. This causes other conditions such as high cholesterol, diabetes, osteoarthritis, some types of cancer, shortened life expectancy, and a decreased quality of life.
Why are more Americans overweight or suffering from some chronic illness? Advanced technology is a leading cause. Addiction to TV programs, video games, and leisure time on computers cause us to sit idle more than ever. Our posture suffers from sitting so much causing low back pain. 80% of us suffer from low back pain in our lives.
It’s also important to stay healthy even if you are already in top shape.
So how do we reverse this trend and get or stay healthy? Nutrition is important. Getting outside and exercising is also critical.
Running is one of the best and easiest means of using the outdoors to get or stay fit. Running, easy? Sure if you learn how to correctly. Allow me to show you how!
OK, you already work hard at fitness and you already run. Has anyone ever showed you the best way to train? Do you sign up for races so that you have a goal and continue to run? Would you like to get better at running? Would you be happier if you did get better at running? If you are like me, when I’m happy it spreads to everyone around me or anyone who comes in contact with me. I’m much more positive, feel better, have more energy, and people talk to me back in a more positive manner.
Running can change your life! That’s not an exaggeration. Ask anyone who had the courage to make the move and start running. I’ve lost count on how many people have told me that running changed their life. It lowered their blood pressure, made them happy again, made them more self confident, raised their self-esteem, made their relationships better, and so many other positive comments.
Then I hear the excuses. I can’t run because my knees are bad or I don’t want to ruin my knees. Running correctly helps your knees! Fact! Or the big one, I don’t have time! Wow, I cringe at that one the most. Yes, we lead busy lives. You have 4 small children and your spouse is always working late or out of town on business, or I don’t have a spouse so who will watch my children? I work long hours then have to go home and feed everyone and it’s dark out when I possibly could work out.
To this I just say, “Where are your priorities?” Is your life not important? Would your family suffer from you being chronically ill, disabled, or worse, gone? Have you ever flown on an airplane somewhere? I’m betting a vast majority of you have. When you start to pull away from the gate, the flight attendant goes through their safety speech as required by law. What do they say? One thing is , “if we suddenly lose air pressure the oxygen masks will automatically drop. If you are travelling with small children, put your mask on first, then assist them.” Why? Because if you pass out you can’t help them! The same goes with the rest of your life, not just in an airplane. If you don’t take care of yourself, how can you help someone else?
Learn how to run the right way! Whether it’s to start running and get healthy, improve your running, or to become really good at running. I’m your man! I can change your life! You don’t even have to live by me. I can help you no matter where you live in the world! Ask anyone who has worked with me before. Your life should be the highest priority! Improve the quality of your life. Smile again! Feel great about yourself! Contact me! firstname.lastname@example.org
I saw this posted on the RRCA certified coaches’ Facebook page and thought I’d share:
What did I give up to start living a healthy lifestyle and start running?
I had to give up feeling like crap all the time
I had to give up hating myself when I looked in the mirror
I had to give up feeling like I was going to have a heart attack after climbing stairs
I had to give up wondering if I was going to live to see 50
I had to give up self doubt
I had to give up high cholesterol and triglycerides
I had to give up weakness and fear.
I had to give up buying expensive, ugly clothes because they were the only ones in my size.
I had to give up hiding behind something when getting my picture taken.
I had to give up getting sick a lot.
I had to give up shortness of breath just tying my shoes.
I had to give up sleep apnea.
I had to give up scaring my wife because I quit breathing while I slept
I had to give up not having much of a future
and worst of all…..
I had to give up giving up.
yup, I lost a lot in this journey… poor me.
I look at what an unhealthy lifestyle did to me and how much i was robbed of my life, it looks like I lost the bad and adopted the best thing going.
Quit…and do what? Go back to “normal”? Normal is what got me to where I was.
That kind of living is totally abnormal to me now and there is no going back. I love my new life.
It may seem like a sacrifice now, but the payoff is huge. After a while, you will look back and laugh at what you thought was such a big thing that you had to give up and it really wasn’t a loss at all.
You have everything to gain and nothing to lose..
Go for a run, you wont miss a thing……