Archive Monthly Archives: July 2017

The Power of Consistency (and a little bit of coaching!)

This is just one example of an Awesome Fit School Woman’s journey to running. With consistency and a little bit of coaching, ANYTHING is possible.

Date            1-Mile Time Trial
3/4/13        13:37 walk/run
4/24/13      12:10 walk/run
4/29/13      11:25 Ran the whole time!
6/10/13       9:38
7/8/13         9:29
10/23/13      9:12
3/3/14         9:02
3/2/15         8:58
4/20/15       8:44
7/6/15         8:37
8/12/15       8:12
12/9/15       7:59

What goals do you have for the rest of the year? Are you ready to commit to consistency? Are you ready to show up? Are you ready to show up when you don’t feel like showing up? If your answer is “YES!”, then your dreams will come true.

Cheering for you all the way!

Your Partner in Health,

Carol Frazey, M.S.

Oh, this is uncomfortable!

In order to take your training to the next level, sometimes you need to get a little uncomfortable. The key is to learn to listen to your body to determine what is real pain that could cause injury and what is discomfort that comes with pushing yourself out of your comfort zone. Here some tactics that you can try to see what works best for you:

1. Repeat a mantra: A positive mantra can go a long way! I have my clients repeat things either out loud or to themselves things like, “I’m awesome! I’m awesome! I’m awesome!”, “quick feet,…”, “Strength,…”, or anything positive that you want to repeat.

2. Focus outside of yourself: While I’m all about being present and in the moment, there are times when challenging yourself physically that an outside distraction can make the time fly by. For example, while doing our 1-minute plank, I ask someone to tell us a Plank-Story. Someone will then share an experience, a story, or a joke. This allows us to focus on what the person is saying rather than the discomfort of doing the plank.

3. Remember: Whenever my clients push themselves outside of their comfort zones, I take some time during our cool-down to have them pay attention to how they feel. I’ve found that when people push outside of their comfort zone, and they are cooling down, there is a glow, giddiness, and a real sense of accomplishment in them. I ask them to enjoy and remember this feeling. This is what one needs to remember when the pain of exercise discomfort sets in. The reward of an amazing sense of joy and accomplishment is so worth a few minutes of discomfort.

4. You can do anything for _____ minutes. Sometimes when we are at the end of a workout, I remind my clients that, “You’re strong. You can do anything for 3 minutes (or whatever time is left). This is when you can say in your head, “Yes, I am, and yes, I can.”.

Good luck this month as you venture outside of your comfort zone!

Your Partner in Health,

Carol Frazey, M.S.

P.S. To learn more ways to push your limits, check out 12 Ways to Bust Out of Your Comfort Zone by SparkPeople. You may even see a familiar name!  http://www.sparkpeople.com/resource/fitness_articles.asp?id=2107

ONE Thing for Summer

What is one thing different that you can do each day this summer to feel better physically and mentally?  How can you bring more fun into your workout, work, family, and life? Here is a list to help you get started:

What is ONE thing I can add to my summer workout routine that would increase my fitness in the least amount of time?

What is ONE thing I can add to my daily food intake to increase my nutrition?

  • 1 extra fruit or vegetable
  • Eating a healthy breakfast
  • Adding a whole grain

What is ONE thing I can do for someone each day to add fun to our lives?

  • Find one person to gift every day (a kind word, a note, a flower, an email, a visit,…)
  • Practical joke (leaving a flower or photo on the car windshield of a friend, write a nice note on the sidewalk of someone’s workplace, leave a few glow-in-the-dark toys ($1 stores have lots of these things) in dark places in workplaces or at home, …use your imagination and have fun!)

What is ONE simple thing I can give myself each day?

  • Sit with eyes closed for 1 minute
  • Listen to a favorite song
  • Dance, jump rope, bike,…
  • Stop on the way home from work and walk in the park for 10 minutes

Happy Summer!

Your Partner in Health,

Carol Frazey, M.S.

Healthy and Fast

Planning your meals is the first step in eating a healthy diet. To help you get started, here are some ideas that I use.

  • Grill a large amount of chicken or beef. Cut into small pieces and store in a freezer bag. Break off small portions and thaw in microwave for a quick, easy dinner.
  • Invest in a rice cooker with a timer (about $30). These are great for having rice, beans, or oatmeal ready for when you plan on eating. Add the dry ingredients and double the amount of water (example: 1 cup oatmeal with 2 cups of water). Set the timer and go!
  • Invest in or inherit a crock pot. Throw all of the ingredients in the pot the evening before. Place in the refrigerator. Pull out the pot in the morning and place in cooker. Set the cooking level and have a hot meal when you return in the evening. Here are a few websites with healthy, slow cook recipes:
  • Gather fast, easy, healthy recipes and keep in a folder on your computer or printed out in a 3-ring binder. Check out http://allrecipes.com/
  • Have basic, healthy ingredients on hand at all times:
    • Fruits and Veggies (fresh, frozen, and canned)
    • Beans, oatmeal, legumes
    • Corn or 100% whole wheat tortillas (you can make a wrap out of anything!)
    • 100% whole wheat bread
    • Whole grain pasta
    • Grilled chicken and beef, cut into bite size pieces in freezer
    • Eggs, fat-free milk, shredded cheese (use sparingly)
    • Low-calorie condiments like salsa, ketchup, and mustard

Let’s plan for a healthy summer!

Your Partner in Health,

Carol Frazey, M.S.

Every day?

“Success is nothing more than a few simple disciplines, practiced every day.” -Jim Rohn

Are you ready to take your health to a whole new level this summer?  One discipline that all successful people practice is that they do their thing EVERY DAY (not just when they feel like it).  Not just when it is sunny outside.  Not just when the temperature is between 67 – 70 degrees.  Not just when all the housework is complete.  Not just when they feel like getting out of their comfy bed at 5 am.  NO!  They do it every day.

You may think, “Wow, that is so rigid and controlled.  I don’t want to live a life like that!”  Well, aren’t there already things that you do consistently, at the same time every day without even thinking twice?  How about the time you wake up?  How about brushing your teeth (at least I hope!)?  How about checking your email, Facebook, and your phone?  Yes, you choose to do these every single day.

Guess what we need to do all of these things?  Our bodies!  And I want your body to be on this Earth as long possible. You’ve got things to do.

There are a lot of things we can’t control, but taking care of our bodies so that we can do our thing here is one thing we can have an impact on.  So, one thing you can use to make sure that you do the things you need to do to live a healthier, more fulfilled, and fun life are LEAD ACTIONS.

A Lead Action leads us into another activity without much thought or choice. Here are some examples of Lead Actions:

  • I turn on my coffee maker in the morning and go directly into my living room and start doing the 3-Minute Core Workout (Click here for a video on how to do the 3-Minute Core Workout).
  • One client works the night shift.  She has a light, healthy snack and puts on her workout gear before leaving work.  Then, when she gets home, she doesn’t even go into her house.  She starts walking for at least 20 minutes.  Or, she sometimes stops along the way from work and walks on a trail or in a different neighborhood.
  • Before going to bed, set out your workout clothes for the next day, put your running shoes by the door, and/or pack your gym bag.
  • Set your alarm for a half hour earlier so that you can jump up and go for a walk or a run.
  • Pack 4 vegetables and 3 fruits into your lunch bag the night before.  Make a commitment to yourself that all of these items need to be eaten by you before coming home.

What is one simple Lead Action you can incorporate into your daily routine this week to help you have a healthier life?

You got this!

Your Partner in Health,

Carol Frazey, M.S.

Asking the right questions

A few years ago, I attended The High Performance Academy given by Brendon Burchard.  It was a conference to help individuals be more intentional about their lives and make “How may I serve?” part of every aspect of every day.

The real takeaway that I got out of this 4-day event was the power of asking new questions.  If one part of my life isn’t working the way I want, what new question can I ask?  For example, if I am struggling with making exercise part of my regular routine, I could ask myself a series of questions to get me thinking in a new direction:

  • Why do I resist making exercise part of my everyday life?
  • What factors are standing in my way?
  • Are my time expectations too high?  Could I exercise for 20 minutes instead of the hour that I think that I should?
  • Is there another time of day that would work best for me and my family?
  • Is there a different type of exercise that I could try and get the results I want?
  • Are there people who could support me with this goal?
  • Who can I ask for help?

I find that when we ask new questions, we get new answers.  We are all creatures of habit. This questioning allows us to think in a new, creative direction.

So, what is an area in your life where you would like to see a change?  This week, try some new questions.  Allow yourself time to find the different answers, and have fun with this technique.

Have fun designing the life you want!

Your Partner in Health,

Carol Frazey, M.S.

5 Components of Peak Performance

Are you thinking about training for a race? Well, congratulations (even if you are just thinking about it)! After you think about it, then you sign up, then you think, “Oh no, what am I doing?!”, then what? There are so many training plans out there; it is hard to decide which one to follow. So, what makes a good training program?

Having helped hundreds of women train for their first and/or best race, I’ve found that there are 5 key components to include in your weekly, top-notch training program.

1. Speed Workout: Fast Day
During these workouts, you will focus on turn-over. Turn-over is how fast you pick your foot up off of the ground and put it back down again. Workouts are shorter periods of time done at 1-mile pace or slightly faster with complete rest in between bursts of speed.

2. Tempo/Pacing Workout: Comfortably Hard Day
These workouts teach you how to hold a steady, consistent pace for an entire run. You are pushing at a comfortably-hard pace for a longer period of time. Your goal is to keep a consistent pace for the entire time.

3. Endurance Run Workout: Easy, Relaxed Day
This workout is done at a slower pace. You are teaching your body and mind to run longer and longer distances.

4. Eating for Fuel: Eating a balanced diet every day is an important part of any training plan. Pay attention to how your body performs after eating different foods. What combination of carbohydrates, proteins, and fats makes your body feel at its best?

5. Psychological Edge Training: During your speed, tempo, and endurance runs, pay attention to how you talk to yourself. Do you know that point physically and mentally, when it just doesn’t feel good, and your body yells, “Stop, this is really uncomfortable!”? What if you kept going? Try different mantras, words, visualizations, and/or focusing strategies to help you run through the uncomfortable. This component is the one most often overlooked, but is the key for all top athletes.

Let’s do this!

Your Partner in Health,

Carol Frazey, M.S.

Fiber Up!

This week, let’s make a pact to increase our fiber intake.

FIBER

Why we need it:

a complex carbohydrate with no nutritional value but important because it helps to move waste through the body…so, helps maintain bowel health!

  • Reduces the risk of diabetes and heart disease
  • Helps control blood sugar levels
  • Helps maintain a healthy weight

How much do we need:

Children ages 1-3 = 19 g/day

Children ages 4-8 = 25 g/day

Females ages 9-18 = 26 g/day

Males ages 9-13 = 31 g/day

Males ages 14-50 = 38 g/day

Females ages 19-30 = 25 g/day

Males ages 50 and older = 30 g/day

Females ages 31 and older = 21 g/day

Pregnant females = 28 g/day

Nursing females = 29 g/day

Best Food Sources:

1 cup lentils = 15.6 grams fiber

½ cup garbanzo beans (chick peas) = 9 grams fiber

1 cup raspberries = 8 grams fiber

1 sweet potato with skin = 4.8 grams fiber

½ cup dates = 7.1 grams fiber

1 cup canned pumpkin = 7.1 grams

1 cup raisin bran = 7 grams fiber1 medium apple with skin = 4.4 grams fiber

1 medium apple with skin = 4.4 grams fiber

2/3 cup peas = 4 grams fiber

1 slice whole wheat bread = 3 grams fiber

¼ cup whole wheat flour = 3 grams fiber (compared to ¼ cup all-purpose white flour which contains less than 1 gram fiber)

Ways to get more fiber into your diet:

  • Add uncooked oatmeal, cornmeal, or bulgur to casseroles, meatloaf, or burgers.
  • Make your own microwave popcorn. Place ¼ cup plain popcorn kernels into the bottom of a paper lunch bag. Fold down top of bag two times. Cook in microwave for 90 seconds or until popping slows down. For healthier popcorn, season with cinnamon, ButterBuds, garlic salt, or sprinkle with soy sauce.
  • Eat prepared, whole-grain cereals as your snack. Choose cereals with at least 3 grams of fiber.
  • Prepare at least 1 meal each week using beans or legumes.
  • Gradually increase your fruit and vegetable intake so that you are eating 2 to 4 servings of fruit and 3 to 5 servings of vegetables each day. Try to stick to fruits and vegetables in their true form, such as an entire apple with the skin (1 apple=4.4g fiber) instead of applesauce (½ cup=1.3g fiber).

Fiber up.  Let’s do this!

Your Partner in Health,

Carol Frazey, M.S.

The Clara Challenge

We all know that we should eat more fruits and vegetables. Sometimes things that are easy to do are not easy to put into a daily practice. That’s why I love The Clara Challenge.  It started with a group of friends who work at the YMCA. Clara made this her challenge every day and when other’s asked her about the bucket of fruits and vegetables on her desk, she inspired others to follow suit.

Here is the 7-step process to do The Clara Challenge:

  1.  Find a large container with a lid.
  2.  Each evening when you are putting dinner away, wash and cut up 3-5 cups of fruits and/or vegetables and place them in the container.
  3.  Close the container and place it in the refrigerator.
  4.  As you leave for work, take the container with you.
  5.  When you arrive at work, place the container on your desk and open the container.*
  6.  Munch on contents throughout the day.
  7.  Before leaving work, be sure to finish the remaining contents in the container.

*If you work in an environment where you don’t have the opportunity to have the container near you, plan to visit the container at least 3 times during the day before a bathroom visit, lunch, and at break-time.

Let’s do this!

Your Partner in Health,

Carol Frazey, M.S.

Eating and Running

What should I eat before, during, and after a run?  This is the question I get most often.  The question is not easy to answer since our bodies are all different and our stomachs react differently to different foods.  So, most people find out what works best for them by experimenting.  The results are not always fun since the wrong food choice can result in stomach distress and races to the bathroom.  On the other hand, when you find the right combination for you, the result can be your best race or workout ever!

Here are some suggestions for your next long run.

What to eat and drink BEFORE a workout or race

  • Drink water throughout the day
  • Try to eat the same food consistently before each long training run, and try to eat this food 1-hour before your long runs
  • On race day, eat at the same time before your competition and the same foods that you’ve consistently been eating before workouts

A Few Foods to Try

  • Banana
  • Nuts
  • Oatmeal
  • Baked potato
  • Whole-grain bagel
  • Hard-boiled egg
  • Peanut butter and jelly sandwich

What to eat and drink DURING a workout or race

  • Find out what brand of electrolyte drink or gel the race will have at the aid stations and train with this brand to make sure it does not cause your stomach any distress
  • When you are running consistently for over 1-hour, you will need to replenish your water and electrolytes every 15-minutes or 2 miles, whichever comes first

A Few Foods to Try While Running (Try before race day!)

  • Water
  • Energy gel
  • Energy drink
  • Honey
  • Raisins
  • Energy bars

What to eat and drink AFTER a workout or race

  • Drink water throughout the day
  • Eat something nutritious within 1 hour after a workout: fruits, vegetables, and sources of protein

A Few Foods to Try

  • Chocolate milk
  • Eggs
  • Baby carrots dipped in yogurt
  • Banana
  • Whole-grain muffin
  • Orange
  • Apple slices dipped in peanut butter

What to eat and drink EVERY DAY

  • Drink water throughout the day
  • Every day, eat meals high in carbohydrates to fuel and refuel your muscles
  • Eat a healthy, well-balanced breakfast, lunch, and dinner, and 2 snacks each day

Nutrition Books for Runners

  • Encyclopedia of Sports Nutrition: The Ultimate Guide for Peak Performance by Liz Applegate, PhD
  • Nancy Clark’s Food Guide for Marathoners
  • Nancy Clark’s Sports Nutrition Guidebook  *This book is my favorite!Here’s to finding your perfect food combination for your best performance!

Your Partner in Health,

Carol Frazey, M.S.

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