Category Archives for Uncategorized

Can you see it?

Throughout my 23 years of coaching, I’ve been lucky to work with a variety of athletes from beginners to Olympians. Many people have asked, “I’ve been training so hard, how I take it to the next level?”. One skill that all successful runners practice is that they visualizing themselves succeeding every day. Because this looks like “just sitting around” and seems “a bit weird” to the average person, not many people take advantage of this key ingredient to success.

Here is how to visualize you succeeding in a race:
1. Sit in a comfortable position
2. Close your eyes
3. Take deep breaths making your belly go out when breathing in and make your belly go in when breathing out
4. Visualize yourself through each part of the race course. Feel the feelings, see the surroundings, and feel strong, quick, and light.
5. Open your eyes and get on with your day!

If you could do this a few minutes a day, you could make great leaps in your training. It is an untapped gem. So this month, start scheduling and implementing this secret training skill into your routine.

You go!

Your Partner in Health,

Carol Frazey, M.S.

P.S. To help me prepare for my races, I use Race Day Coach.  I’ve used this guided visualization for the month leading up to my best races.  Because of its link to my success, I became and affiliate. Click here to learn more!

How do I get faster?

Many people ask me how to improve their running form. When most people start a running program or want to go faster, the common thought is to stride out and push hard. The truth is, we want our body to land on top of our feet. If you watch a professional distance runner, they have a HUGE stride. But, if you look at their body when their foot hits the ground, the majority of the body’s weight is directly above their foot.

The first step is to make sure that your stride rate (spm = strides per minute) or cadence is between 160 – 180 spm. This means that your feet will touch the ground this many times per minute of running. The quicker you can get this spm during your faster workouts, the better for not only your speed, but also for the jarring on your body.

How to Increase Your Strides per Minute (spm)
1. Shuffle feet along the ground for about 20 feet
2. Continue doing this, but lift your feet slightly off the ground
3. Focus on “Light and Quick”. This means think that as soon as your foot hits, lift your foot up. Allow your foot to hit slightly and immediately lift it up again
4. Think “Quick, Quick, Quick”

Good luck hitting your stride this week!

How to measure your Strides per Minute (spm)
1. Set your timer for 1 minute
2. Get into a comfortable running pace
3. Start your timer
4. Count how many times your left foot hits the ground until the timer goes off
5. Double that number and you have your spm

You’ve got this!

Your Partner in Health,

Carol Frazey, M.S.

Happy Spring Ahead!

As we spring ahead, let’s look to Spring Cleaning our health. What if we look at spring cleaning in a different way? Let’s ask the question, what can we eliminate?

Exercise: What would you like to take out of your current exercise program? Are you spending too much time THINKING about exercising and not DOING the exercise? Or, are you spending a lot of time standing around talking during your workout time? Could you keep walking or moving and continue the conversation? Without adding any extra time, how can you use your 30-minutes or hour long workout time to get the most movement during that time period?

Nutrition: What foods would you like to eliminate from your house? I am not asking you to give up any food. I love food and eat most food. What I am asking is, what foods do you want to make inconvenient to eat? One client I had complained that she would do great all day, but at 7pm, she would head to the cookie drawer. Even if we have young kids, do we really need a cookie drawer? Maybe you do. The answer is up to you.

Mental: What people are you currently spending 5 hours per week with who you would be better to spend 5 minutes with? This question makes a lot of people feel very uncomfortable. Maybe there are people in your life who you only spend 5 minutes with per week, but you would love to spend 5 hours with. How can you spend more time with people who lift you up, make you feel charged up, support your dreams? Spend more time with them. We can’t change others. We can only change ourselves and what we choose to do with our time.

Good luck springing ahead this week toward more health, happiness, and fun!

You’ve got this!

Your Partner in Health,

Carol Frazey, M.S.

The Power of Consistency

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

Elizabeth Stevenson

Date               1-Mile Time Trial

7/12/11          16:11

9/12/16          13:33

10/19/16        11:46

10/24/16        11:15

12/5/16          10:06

1/11/17            9:22

3/1/17              8:35

What do you want to do this 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?  As Elizabeth celebrates her 42nd birthday this week, let’s all celebrate with her by committing to something that we’ve always wanted to do.  Let’s say “YES!” and allow our dreams to come true.

Cheering for you all the way!

Your Partner in Health,

Carol Frazey, M.S.

Process vs. Goal

Two weeks ago, I was lucky enough to hear Dr. Temple Grandin speak. You may know that Dr. Grandin is one of Time Magazine’s 2010 Most Influential People in the World and she happens to be autistic. One of her lessons that really stuck out to me was when she kept referring back to “Don’t confuse the goal with the process”.

So what is your goal? Is it to start a consistent walking or running routine? Is it to get your Bachelor’s degree? Is it to raise loving, fun children? Is your goal to run under a 4-hour marathon? Whatever your goal, this lesson can help all of us.

Let’s take the goal of running under a 4-hour marathon. Here is the PROCESS:

  1. Choose a marathon
  2. Sign up for marathon
  3. Choose a training plan
  4. Begin and follow training plan
  5. Do something every day to make you a better runner
  6. Go to marathon
  7. Run a 3:59:59 or better for 26.2 miles = GOAL!

What does confusing the process instead of focusing on the goal look like? Well, let’s say that 2 months into your training, you get a strange calf pain that won’t go away. Your training plan says that you need to run 12 miles today. What do you do? Remember, your goal is to run under 4 hours for a marathon. Running 12 miles on a pained calf will most likely end up in an injury or more pain and may lead to more time off, frustration, and no running for weeks. What if you decide instead to take 3 days or even a week off, do strengthening exercises, stretch 3 times per day, make an appointment with a physical therapist or athletic trainer? Which choice is focused more on the goal? Which choice is more likely to get you to the finish line?  So remember to be flexible in your process and keep your goal in mind.

You go!

Your Partner in Health,

Carol Frazey, M.S.

The Secret Ingredient to Running Success

Throughout my 23 years of coaching, I’ve been lucky to work with a variety of athletes from beginners to Olympians. Many people have asked, “I’ve been training so hard, how I take it to the next level?”. One skill that all successful runners practice is that they visualizing themselves succeeding every day. Because this looks like “just sitting around” and seems “a bit weird” to the average person, not many people take advantage of this key ingredient to success.

Here is how to visualize you succeeding in a race:

  1. Sit in a comfortable position
  2. Close your eyes
  3. Take deep breaths making your belly go out when breathing in and make your belly go in when breathing out
  4. Visualize yourself through each part of the race course. Feel the feelings, see the surroundings, and feel strong, quick, and light.
  5. Open your eyes and get on with your day!

If you could do this a few minutes a day, you could make great leaps in your training. It is an untapped gem. So this month, start scheduling and implementing this secret training skill into your routine.

You go!

Your Partner in Health,

Carol Frazey, M.S.

Do you have a dream?

Do you have a dream?  I believe we all do.  What is yours?  What is holding you back?  Have people told you that it can’t be done?  Have you told yourself that you are too old, too young, too short, too tall, too…

There are always going to be naysayers – GUARANTEED!  Even if the naysayer is in your own head. If you know this beforehand, you can see it for what it is when it shows up.  “Oh, there is my naysayer!  Hello!”  Then, you can move on and go do your thing.

So this week, be like Barb. Go do your thing! For Awesome Fit School Woman, Barb Macklow, moving on is just what she did. At 82-years-young, Barb had a dream of becoming the first American woman over 80 to complete a 100-mile race. On January 1, 2017,  Barb made her goal when she crossed the finish line of the Across the Years Footrace near Phoenix, AZ in 47 hours and 21 minutes. She did it!

Your Partner in Health,

Carol Frazey, M.S.

“You’re Good Enough, You’re Smart Enough, and Doggone It, People Like You.” -Stuart Smalley, SNL

One Thing Different

What is one thing different that you can do each day this week to feel better physically or mentally?  What are some things that you know when you do them, you feel significantly better?  Here is a list to help you get thinking:

  • Eat an extra serving of vegetables
  • Walk for 15 minutes
  • Eat a serving of beans
  • Sit for 5 minutes in silence
  • Call a friend
  • Lift hand weights for 5 minutes
  • Eat a big, healthy, leafy greens salad
  • Skip
  • Kayak, rollerblade, swim, ride a horse, dance
  • Sit and read for 10 minutes
  • Eat a fruit
  • Walk or run with a person who inspires you
  • Do your art (woodworking, paint, garden, sculpt, sing, play an instrument, sew, create,…)

Just doing one of these things each day can shift your health, mood, and life.  Go do that one thing!

You got this!

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.

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.

Incorporate these 5 key components into your life, and you’ll be on your way to tapping your true running potential. Now, go for it!

Your Partner in Health,

Carol Frazey, M.S.

Keeping it Simple!

The National Weight Control Registry (NWCR) is an ongoing research study of a group of over 10,000 people who have maintained at least a 30-pound weight loss for one year or longer.

Here are the basics of what the NWCR has found:

* 78% eat breakfast every day.
* 75% weigh themselves at least once a week.
* 62% watch less than 10 hours of TV per week.
* 90% exercise, on average, about 1 hour per day.
* 55% lost weight with the help of some type of program.Can you add one of these easy habits to your life this week?

Can you add one of these easy habits to your life this week?

Go for it!

Your Partner in Health,

Carol Frazey, M.S.

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