Exclusive Interview: Mom of Two Trains for First Marathon and Shares Her Tips

Catherine and I have been friends for 8 years, since before her kids were born. Catherine amazes me with the grace of how as she balances a marketing career, a healthy marriage, being a hands-on mom to her two young children, and always staying committed to her health and wellness. Now taking it to the next level, Catherine is training for her first marathon with Team in Training this October in San Francisco. Her mother was originally concerned that she would push herself too hard, but when you talk to her, you realize that she's reaching new levels of satisfaction and personal growth and her family is extremely proud.

I asked her to share her training tips because so many people say that they can't find time for exercise. If training for a marathon isn't your goal, that's ok. Use her practical tips to find ways to train for a 5k run or simply balancing exercise in your hectic life. My goal in this blog is to always give you ways to balance healthy living goals with the constraints of time and money, your most valuable resources. Read on....

QUICK BITES: How do you find the time to fit in your training between your full time job and busy family life?

CATHERINE: Great question! A few years ago I would have said that there is no way I could find the time to train for a marathon having 2 kids under the age of 3. Now that the children are a bit older (3 and 5) it is easier. Also, my husband, Gerry, is a great supporter of mine. Getting the training in is hard but I get up every Monday and Wednesday mornings and head out to the gym for 40 minutes. I am usually there at 5:30am and I am back before the children are awake. Tuesday nights from 6:15 to 8:00pm I do track training…definitely not my favorite portion of the training but they say I need to do it to improve. Thursday nights from 6:15 to 7pm I usually run 4 miles and then on Saturdays I run my long run which is anywhere between 8 to 16 miles. I start at 7am and I am back before noon – so I still have time to have fun with my kids.

QUICK BITES: What is your psychological motivation technique when training is hard? So much of training is physical, but it can be a psychological battle too.

CATHERINE: What I am finding is that doing it with a team is easier than by yourself. So many times, when I know no one is waiting for me, I will have a tendency to flake on the training. With a team and friends training for the same event, and same cause, it makes it fun and helps you keep your motivation up. Also, when your 3 year old and 5 year old look at you in the eyes and say “Maman will run a marathon soon” it makes you want to keep going.

QUICK BITES: Are you eating differently to support your training efforts? For example, do you eat more calories? If so, do you calculate it or just "wing it?"

CATHERINE: I am working out 5 times a week, one would think I would lose some weight. Well, to the contrary, since I now have to include carbs in my diet, I have gained weight. I was one of these neurotic ones that would always try to avoid cards to stay slender….what I am realizing is that by doing so I completely deprived my body of carbs and now my thighs are hanging on to every calorie they can! I am definitely eating more calories and I need to! If I do not eat enough calories or hydrate myself correctly, I do not do as well during my runs. Funny you ask if I am winging it or calculating my calorie intake. Until last night, I was definitely winging it but I have now started calculating my intake and tracking it with the Calorie Count website.

QUICK BITES: What have you learned about yourself with this process?

CATHERINE: That I can do this! I can help a cause that is near and dear to me. I am raising money for the leukemia and lymphoma society (LLS) and meeting cancer survivors along the way that have benefited from treatments that were funded by LLS. I am proud of every dollar I raise and every mile I am run. I CAN DO THIS! I am not longer scared.

Follow me on my journey and help the cause. Visit my website today!

Quick Bites Exclusive Interview: Cycle Instructor Dale Foster Shares Beginner Tips and Advice

Meet my cycle instructor, Dale Foster. He's 40 years old and in the best shape of his life. After cycling for 13 years, he decided to be a part-time instructor though he runs a local business. Dale regularly tells the class about his inspirational story of how he lost 100 lbs doing cycle class! So I asked him to share some of his valuable tips to the Quick Bites readers. If you're putting off trying a fitness routine like group cycle classes, you'll see it's okay to try. Listen up!

Quick Bites: As a cycle instructor, you must see a lot of people come and go. Why do you think people should stick with cycle versus other fitness routines?

DALE: I do see many people come to cycle class. I think people should stick with cycle class because of the high calorie, low impact benefits. You can work at your own pace and in time get gradually better and better.

Quick Bites: What do you think are the benefits of cycle for long-term health and well being?

DALE: I think the benefits of cycle for health and well being are: Increased Energy, Increased Calorie burn off of the bike. Your body continues to burn calories thought the day. Cycling is very low impact so there is not a constant beating on the joints.

Quick Bites: What is the proper form for riding the bike?

DALE: It is always important to come in early before a class starts and ask the instructor to help you set up your bike for proper fit. Comfort is the top priority! If you are not comfortable on your bike, it will not be very enjoyable. It is also important to pay attention to the instructor and follow their instructions on proper form during the class. One thing that I can suggest is to limit your time out of the saddle until you develop the muscles to support you when you're standing out of the saddle. Otherwise you can cause some strain in the upper back.

Quick Bites: Can you recommend equipment for cycle class? Keep in mind, if people are on a budget. Where can they can get the most bang for their buck?

DALE: I recommend some form of saddle padding. Sore rear ends are a common complaint. Bike shorts have a nice fit. I suggest going for 1/2-inch padding to cushion those tender areas, and also alleviate any chaffing. Shorts can be found at any of the sporting goods stores, or local bike stores or on line (MAKE SURE THEY HAVE THE PADDING). For a more economical choice, a bike seat cover can be purchased for under $20.00 at Wal-Mart or any other sporting goods stores. I use both. Not at the same time though!

Quick Bites: What tips can you give first-timers that are interested in trying cycle it for the first time?

DALE: Ride at your own pace. Don't overdo it the first few times. Take your time. Just relax and peddle through the class. It is not a race and have fun.

I hope you see that it's really not that scary! Thanks to Dale for his practical insights for beginners to indoor group cycle. I've been taking cycle class for a long time to keep fit and my asthma is in check (see my previous post about natural asthma maintenance). Now, I can run! I've never been able to do that before cycle class. But as Dale suggests, you can get better and better over time so these results didn't happen over night.

Are you making the most of your workout?

Feel like you are in a rut or not making progress in your workouts? Here is a quick survey to make sure that you are reaching your potential:

Assess your cardio routine:
Cardio before or after strength training? If you are looking to increase your cardiovascular endurance, do your cardio exercise before your weight training. You will be fresh and more likely to push yourself. When training for strength or mass building, cardio should be done after.
What is your intensity? Do a spot check of your heart rate every so often. Here is a reference of what it should be:
((220 – Age) - Resting heart rate) X % of desired intensity. I would recommend somewhere between 70% and 85% depending on your fitness level.

Examine your strength training:

Make sure that you are performing the correct intensity according to your goals:

Muscular Endurance: Intensity : 67% Reps: More than 12 Sets: 2-3 Rest: Less than 30 sec


Strength: Intensity: 85% Reps: Less than 6 Sets: 2-6 Rest: 2-5 min

Mass Building: Intensity: 67-85% Reps: 6-12 Sets: 3-6 Rest: 30sec to 1:30 min


Power:Intensity: 80-90% Reps: 3-5 Sets: 2-5 Rest:2-5 min

Vary your workouts by making sure you are changing things up regularly. Shift from focusing on endurance to strength to mass building/power every 4-6 weeks. It will help to keep your program fresh and help with adherence.

Get a post workout snack: You should eat a post workout snack within 60-90 minutes of the finish of your workout. When you exercise, you use glycogen to create energy. These glycogen stores need to be replaced with in specific time frame to increase their ability to aid in your next workout. A great snack is your favorite piece of fruit and a handful of raw nuts.

Maintain Hydration: Everyone has a different level of optimal hydration; Aim for 64 oz per day or if your urine is clear, you are probably hydrated!


If you feel like you are not moving forward with your workouts, enlist friends and family to help keep you motivated and set short term goals to keep your self on track. You can do whatever you set your mind to!

Stephanie's Tips on Stretching your Fitness Dollar

Is your health important to you? People often list the most important things in life as health and family but do not live accordingly. Do you let things get in the way of your goals? Are you making excuses? Where is your health on your priority list and what are you doing to improve the quality of life?

The actions that we take now are directly affecting the quality of our lives in 10, 15, and 20 years. Missing yet another workout and continuing with bad eating habits are grounds for a gut check. A fitness professional might be just the thing you need to help you to reprioritize and get a game plan to help you to achieve and maintain a healthy lifestyle. A fitness professional can also give you a personalized workout that helps you meet your needs and goals as well as keeps you motivated and exercising safely. Sometimes this can get pricey so if your pockets aren’t as deep as they used to be, there are some ways that you can stretch your fitness dollar:

1. Come in with goals so that your time with your trainer is efficient
2. Ask for discounts or promotions
3. Ask for at home workouts and exercises you can do on your own
4. Bring a friend in to workout with you and split the cost
5. Spread out your sessions by doing less frequently
6. Take classes that are free at your gym
7. Make sure you are doing your homework so that you get the most out of each session
8. Give your trainer referrals in exchange for free sessions
   

Remember that your exercise program is ultimately your responsibility, you can get assistance from the most expensive, most experienced trainer but if it is not a priority, you will not get the most out of it!

Personal Trainer and Fitness Expert Joins Quick Bite to Share Her Insights

I want to introduce you to my personal trainer, Stephanie Lee, who I've been working with for over 3 years. When I was looking for a solution to prevent my back pain, my chiropractor suggested I hire a personal trainer to help strengthen my core muscle group. I watched the personal trainers at my gym to look for a trainer that was professional and focused on their clients. I spotted Stephanie and the rest is history!

Stay tuned...Stephanie is working on upcoming articles to share her insights and fitness expertise to help motivate you to keep working hard. In our culture we're always trying to find the fountain of youth. Exercise is a cornerstone of longevity and good health.

Stephanie has worked at some of the top fitness facilities in Chicago, helping her clients achieve their personal fitness and health goals. With a B.S. in Sports Medicine and Athletic Training from the University of Charleston and professional certifications such as Certified Personal Trainer, she also has expertise in pilates and pre/post natal exercise.

One of the great things about having a personal trainer is having a personalized workout. Balancing this expense in your annual budget for 5-10 or even 15 sessions is so beneficial because you can make the most of every workout! She creates a unique workout for me, considering my goals and works with my current fitness levels. Then, I do it on my own and ask her questions the next time. I bring the hard copy with me to the gym with her notes so I can remember the moves. We workout together spread out through the year so I can get fresh, challenging routines.

Another client, Jill Rorem, of Chicago, came to her after gaining 60 pounds during her pregnancy to get a major overhaul. Jill says "with a more gradually vigorous exercise regime, coaching on diet and outside exercise suggestions, I have lost the baby weight and look and feel better than I did before I got pregnant!"

I'm very excited to have her join the blog.

Questions about your fitness goals? Let her answer your questions in upcoming posts. Give her a call (773) 742-9480
or email.