Walking For a Cause

Ok, I know it has been FOREVER (truly forever) since I posted anything on my blog. I have some good excuses and some not-so-great ones as to why I have been away, but I assure you I am trying to get re-inspired.

So, what a better way to be inspired than to give back, right? A few weeks ago my best friend Nicole asked me if I would participate in an eating disorder awareness walk in San Francisco in October. We both hold eating disorder awareness close to our hearts. Because I love her and because I love raising awareness for positive health and wellness endeavors.... I of course said YES!!! The walk will take place on October 25th from 9-11am as we walk from Golden Gate Park to The Great Meadow in Fort Mason. Every step, a worth while trip.

Nicole has formed a team (APTED SF) named after the clinic where she is completing her internship for her Master's in Counseling Psychology and we would love to have you join our team. If you would like to take a nice walk in the city for a good cause, let me know! In addition, we are raising money for the National Eating Disorders Association (NEDA). If you would like to support us with a donation of any kind, you can visit my fund raising page:

http://www.firstgiving.com/lindsaystiegler

In my opinion, giving back is the best way to keep yourself moving forward, and I know I am in need of a little extra help these days. Thank you for your love and support, each and every day!

Doing it for YOU!

I am reminded everyday about how hard it is to take time for myself and I am sure many of you feel the same way: "I don't have enough time, I don't have enough money, I feel guilty." We are easily reminded that the economy is bad, pinch your pennies, work as much as you can, do more, do more, do more!!! Well, thanks to some very stressful events and some much needed personal TLC I have decided this summer to do less, focus on me, and allow myself a "break". I have to say, it hasn't been easy. If you know me at all you know I am a classic type A, people pleaser, multi-tasker, and go getter. I think that many of these personality traits have been a blessing in my life and they help me be successful. But, when it comes to focusing on me, I tend to be my own worst enemy.

Finding time for exercise, purchasing a gym membership, signing up with a personal trainer, getting a massage, going for walks at night, preparing a healthy home cooked meal, going on vacation with your family, spending Sunday at home in your PJs with the people you love... these all seem like luxuries we have to put on the back burner because "there are more important things to take care of". I say, if we don't take time to care for ourselves, how are we able to take care of others, be a productive employee, be an attentive husband/wife/mother/friend? I know this isn't the first time you have been told to do something for you and your quality of life will improve. But I also know, especially for myself, I have to be reminded that it is OK. That I have permission to give myself a little love and attention.

As a personal trainer I find myself equally concerned with my clients mental and physical well being. I can help them lose 10 lbs but if they are still unhappy, I don't believe that I helped them much. And, I have found that if I can help them adjust their daily mental stressors, they are more likely to improve their physical health. I also realize that telling you to take time for you sounds like I am saying "do more". Really what I am saying is - find balance.

So, here is your homework:

1. Do something for you. Weather that be taking time to go for that run, start exercising, or just actually taking a lunch break at work (you know you probably aren't getting paid for that hour!), do it and be okay with it. You have time and your trainer gives you permission.

2. Start your "What the heck did I do all day" list. Write down where your time goes - if you don't have time to take care of yourself, lets figure out why. Follow yourself for a few days and keep track of your day - how many hours do you spend sleeping, getting ready for work, at work, at school, at the gym, exercising, cooking, with the kids/loved ones/friends/pets... How much time do you spend daydreaming, brainstorming, reading, having sex, meditating, singing, dancing, laughing?

I will follow up with some suggestions on how you may be able to find a little more time for YOU in your day. It is the best medicine a doctor never prescribed.

Is "overweight" a new buzz word?

It seems that obesity has been getting a lot of press lately both in headlines for health reform and on TV. Anyone catch the season premier of More to Love last night? I wont spoil it for you, but it was hard to get past the height and weight data of every lady on the show being displayed as if this was the defining characteristic of her self. I am not a fan of an "us" vs. "them" mentality when we address "normal weight" vs. "overweight" individuals. We are all people who need to make our health a priority and a healthy weight is always an important goal to strive for. No, a size 2 is not realistic for everyone, and everyone can be loved no matter what size, but do we have to have another TV show where being overweight is the defining factor of entertainment? I just can't embrace the concept. Just keep in mind that healthy is not always about numbers and sizes... it is about making healthy choices and making changes where changes need to be made.

Here is an article that came out today about the impact that obesity has on our financial system. I wonder if I can get in on the handouts, I would love to be able to change some more lives.

US States to get "Significant" obesity money

Rock Your World

A few months ago as we prepped for an amazing wedding I had an unfortunate event - my IPOD was unplugged from my computer without "ejecting" it first.... and I lost all of my music. I was of course sad (at first). I have a very lovely pink IPOD Mini that is still truckin after 5 years (they don't even make them anymore!) and I was worried it was going to call it quits for good. But, much to my excitment it was happy to keep working! After two months of no cable (I had some time to kill) I recreated my play lists. Well, a few workouts later and I have realized how much this was a blessing in disguise! I love my new music!! I created a new playlist for my workouts and I have noticed how I am actually workingout longer to be able to keep listening to my songs. So, since I promised to pass on inspiration for workouts, I say: pump up your pod and get movin! Here are a few of my fav's if you need some suggestions.

* Black Eyed Peas - I Gotta Feelin (or anything they have released)
* Linkin park - New Divide (from Transformers!!!) or again, anything they have released
* Kanye West - Stronger and Heartless and Love Lock Down...
* Dashboard Confessionals - Vindicated
* Daniel Beddingfield - Gotta Get Through This (Oldie but goodie)
* Carrie Underwood - Flat on the Floor
* The Ting Tings - Thats Not My Name
* Danity Kane - Damaged
* Justin Timberlake - Like I Love You

I know, some are random - but hey, I like it all. Leave me a comment with your favorite songs so I can add them to my list and pass them on!

Remember to Walk Before You Run

With the nice summer weather inspiring so many of us to head outside for our workouts, I get a lot of people asking me the same question: "I want to start running outside but I hate running - how do I run without it killing me?"... or something in that fashion. Sound familiar? Coming form someone who also used to hate to run (remember when the lap around the track for cheerleading was the WORST thing ever??) and who now has learned to love it, let me help you!

Here is my disclaimer: I am not a "runner". I do not have any training or background in marathon running, distance running of any kind, and I do not claim to be an expert in this arena. But, I do know a thing or two about training the body and I do understand progression. So, here are a few tips from a fitness prospective on starting a running program.

1. GET A GOOD PAIR OF SHOES: This can make the single most difference in whether you enjoy running or not. You must have a good pair of shoes or your knees, back, and every other part of your body are going to suffer. I recommend Mizuno running shoes (my absolute favorite by far) or Asics because they are light weight, comfy, and they last for a good amount of miles. You can get them at most sport retailers or online, zappos.com or onlineshoes.com have good deals. You can email me if you want more guidance. This is a MUST, don't start without good shoes.

2. GET COMFORTABLE AND FUEL UP: Running will get your whole body working, which means your going to get warm! Make sure you wear some layers so you can strip down as you go and cool your body. If you get too hot, you are going to get even more uncomfortable and tired. Keep the sweat coming, it will help cool you off, but don't bundle up to much. Also, make sure you have eaten something so you have some extra energy, it will help with cramps and will give your body fuel for the extra effort. I'm not talking about a big meal - banana with peanut butter, yogurt + granola, soem almonds and fruit, etc. A little boost will go a long way.

3. PICK YOUR VENUE: Different surfaces can make a difference on how our joints respond. Softer surface, ie treadmill, track, or dirt will give more cushion. However, sometimes the most convenient is out your front door on the pavement - and that's ok too. The sidewalk is great because it is safe from cars and tends to go for a long period of time in one direction so you wont get lost and you can just turn around when you are ready and come right back home. If you are running on the road, remember that roads have a slant on the sides for water to run off, so you may feel like one leg is working harder than the other - make sure you even out by changing sides halfway through (run on the other side of the road...) Watch for cars - try to run FACING oncoming traffic at all times.

4. WE MUST WALK BEFORE WE RUN: Now that we are dressed and ready to go - don't get too ambitious. As new runners we tend to get excited and do too much too soon, which inevitably leads to pain and hating running just like we predicted, and so we stop. Sound familiar? Ok, lets break the cycle! We are going to start with a mandatory 5 minute walk as a warm-up before we even kick on the gas and run.

5. TIME, NOT DISTANCE: Don't get overwhelmed by miles, start with timing your self. Aim for 20 minute runs in the beginning. Just enough for calorie burn and a good sweat, but not too long or overwhelming on the mind and body. You don't need to run for an hour to reap the rewards, I promise. And if you start out with shorter distances, it wil be EASIER to run the longer distances later - remember, you want to LIKE to run. So, 5 minute walk warm-up, then we are going to run for 20 minutes...

6. HOW TO RUN FOR 20 MINUTES: This can be done 3 ways - (1) A jog/run for 20 minutes at whatever pace feels good to you - speed up when you feel ambitious, slow down when you need a break. (2) A combination of running as long as you can and then walking for a break when you need it. (3) Alternating walking for a few minutes, then running for 30 seconds for 20 minutes. If you start with level 3 and slowly increase your running time you will eventually find yourself at level 2, and then eventually you will be able to maintain level 1 - how easy was that??! You can do it!

7. STRIVING FOR MORE: Once you have mastered the 20 minute run - add on more time, 5 minutes at a time. Try to maintain a time for 2-3 weeks before you add on more. Don't increase by 5 minutes every time you run. You will hurt, hate running, and stop - remember??? And keep in mind - you don't have to run for hours every time!! 20 minutes 3 days a week has more health benefits than 45 minutes 1 day a week. Trust me.

8. COOL DOWN AND STRETCH: Take care of yourself post-run. This is very important for wanting to go out to run again. Walk for a few minutes after your 20 minute run so you have time to cool down. Do a few stretches for your legs and back when you get home. Cool down and recovery for your body is key to success for future runs.

9. ASK YOUR TRAINER FOR HELP: I am happy to give you anymore tips, help, guided workouts... let me know what you need!

Happy running!!!