"I Tip On Alligators And Little Rattle Snakers"

Another year down, another year older! At the start of each year most people set some sort of New Year's Resolution. Some have to do with work, some with school, some with family or friends, most commonly about some type of weight issue, but in the end each New Year's Resolution has to deal with our overall health in some shape or form! You had 365 days to accomplish those resolutions. So, did you do it? Sit back, sip some coffee (or whatever beverage of your choice), and think about what all you accomplished in 2010. You may be surprised on how much you made a difference in the world! :-)

My 2010 Accomplishments:

• Ran my first Marathon! It was defiantly the hardest thing I have ever endured in my life, but the feeling mental after completing was amazing. I ran marathon, 26.2 miles. Me.
• I found out the true meaning of "city running". It's pretty much like playing frogger. I swear motorist drive with their eyes closed or something.
• I found the Governor's Mansion one morning during a long run. What up Sonny?!
• I set a new half PR of 1:45! Woohoo! My ultimate goal is to reach 1:30. It's all about baby steps.
• I've conquered the Lindbergh Hill numerous times and still can't figure out when Atlanta became so hilly! I mean, for real? I remember it being flat...
• I've been complimented, not once but twice, by Atlanta PD while running. A simple "keep up the good work" and thumbs up goes a long way. I guess those Atl Policemen love my charm ;-)
• I've set a new mile PR during my long runs of 7:12. Let me repeat, that's during a long run. I haven't timed myself for just a mile... 7:12 pace is impressive during a 4-6 miler, if I do say so myself. :-)
• I've gotten other people around me to start running and embrace a healthy lifestyle! (Yes, I'm a dork. I know.)
• My BIGGEST accomplishment: Graduating and entering the "Real World"!

My 2011 Goals:

• Run my first ultramarathon. I've talked about it for awhile. I've drooled over the idea before snapping back into reality and realizing 50 miles is a long, very long, way. I've questioned myself of why I want to endure such pain... Simply to see if I can discipline myself to conquer such a goal. No 75, 80, or 100+ mile ultramarthon... Just 50 miles. It's ambitious, I know. So with that said... I need a training buddy, like for real. Any takers?! :-)
• Run another Full Marathon. 26.2 miles seems like nothing compared to 50. Hello Savannah Rock 'n' Roll Full Marathon... November 2011!
• Break 4 hours in the Full Marathon.
• Find a way to make sweets good for you! Good luck, right?! It's kind of like finding a cure for cancer... You never know...
• Encourage and educate everyone around me why a healthy lifestyle is the right choice! You can't be mentally healthy without being physically healthy, vice versa.
• Set a new half PR. Come one Mardi Gras Half, momma wants to be below 1:45!
• Beat Ross, again, in the Warrior Dash :-)!
• Try more trail running!
• Most important, not stressing over every thing! I'm a Worrier Wilma ;-)... Less stress = more smiles.

I hope everyone has accomplished at least one 2010 goal you had set for yourself! If not, make it a goal for 2011 along with new goals! Remember to set realistic goals that are attainable. Goals need to have a level of challenge, but not too easy nor too hard to reach. Once you accomplish that goal... set a new goal, or add a level of intensity to your previous goal. Always challenge yourself and have something to work towards. It'll only make you stronger and wiser! Start 2011 off one a good foot! Get up and move!

Training Exercise: Inchworms. This is a good cardio/core exercise as well as a good stretch of the torso. Exercises that use your body weight as the resistance are always a good suit for anyone. The longer your heart rare is elevated the more calories you will burn. A stronger core (abs, back, hips, and hammies/quads) will make daily activities much more enjoyable and decrease the chance of injury. To preform this exercise:

Basic Inchworms

• Start in push up position.
• Leaving your hands where they are on the ground, walk your feet up as close as you can to your hands. Leaving your legs as straight as you can will work/stretch your hamstrings.
• Next walk your wands out as far as you can, not exceeding the point of no return. You should feel a stretch in your shoulders, lower back, and ab regions.
• Repeat.
• Find a hallway or open space you can "walk" your way down.

Advance Inchworms

• Start in push up position.
• Leaving your hands where they are on the ground, walk your feet up as close as you can to your hands. Leaving your legs as straight as you can will work/stretch your hamstrings.
• Next walk your wands out as far as you can, not exceeding the point of no return. You should feel a stretch in your shoulders, lower back, and ab regions.
• Next preform a push up.
• Repeat.
• Find a hallway or open space you can "walk" your way down.

Training Tip: "Jayme, there was once this little train that didn't think he could make it up that hill... but he told himself 'I think I can, I think I can'... and you know what?! That little train got up that hill all because he thought he could!"- A very intellectual conversation at work with a coworker :-). As juvenile as it sounds, it's true. Mind over matter. If you simply believe you can do something, you can. Always have a positive self thought during a workout and/or run. It will make the experience more enjoyable. The more you tell yourself you can't do something, the more you start to believe it. Don't cut yourself short of anything. Always follow through with a little more effort and you will achieve anything. Nothing is easy!

Training Songs: I thought about sharing my top songs of 2010, but opted out. Instead, just my top picks of this week... I need more time to give you a good list top 2010 songs, next entry. I promise. In the meantime, Enjoy!

1. Tightrope- Janelle Monae ft. Big Boi

2. Roman's Revenge- Nicki Manaj ft. Eminem

3. Take Me Out- Atomic Tom

4. Move That Body- Nelly ft. Akon & T-Pain

5. The Ghost Inside- Broken Bells

Training Lagniappe: Smiles are free, give one away! :-) You never know, it may make someone's day! The Mardi Gras Half Marathon is rapidly approaching! February 13, 2011- NOLA! You know you wanna come and cheer on some Bergeron's!

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist