"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

"Baby It's Cold Outside"

Temperatures in Atlanta have been brutally cold, reaching record lows with insane wind gusts. When is the last time Atlanta has had snow more than once in the same week?! The temperatures have held below freezing for most of the week, and have in the past few days crawled just above freezing. It's been cold for Atlanta. I know it may not seem like much to northerners, but us southerners, this is a big deal. I can finally say I know what 1 degree feels like.... death. I always say I love running in cold weather and that it's my favorite time to run. I believe I get my "best runs" out of the colder weather. Well, I asked for cold and got more than I bargained for. It's not until about mile 2 I can feel my finger and toes, but until then I think to myself "what the hell am I doing?!". I keep going and forget about how I can't feel any part of my body, and how my nose won't stop running. I finally reach mile 2 and my body starts to adjust and warms up, well, as warm as it's going to get. My advice: it may suck at first, but remember it will get better the longer you run. Don't think about how the whipping wind in your face feels like someone is throwing knives at you, just keep going :-)... sooner or later you will just become numb. If you can't bare the outdoor temperatures, resort to the treadmill. I hate the treadmill so much, I will put myself through these brutally cold temperatures even if it is snowing! :-) I have taken a few snapshots of the weather before my runs. Below is a picture of the weather before my 11 miler... it never got about freezing.

The things we scarface for the things we love :-).

Training Exercise: Plank to row. This is a good exercise mainly for your core, but will also work some of the shoulder/back. The idea is to resist the rotation of the hips and stay as center as you can to the ground while rowing.

Plank to Row:

• You can do this exercise with a free motion machine or with a resistance band. If you are doing it with a cable: lower the arm to the ground and set the weight to a reasonably lighter weight. The idea is the motion, not the weight. If you are doing it with a resistance band: secure the band to the wall, door frame, or around a machine. Make sure the band is at floor level.
• Get in push up position on the floor with the handle in one hand. Make sure you are far back from the machine/end of band so that there is a resistance created.
• While holding that position, begin to row back resisting the rotation of the hips.
• Y0u should feel your core tighten up/contract.
• Perform 10-20 reps on one side. Then do the other arm.
• Make sure you do both sides so your abs are being worked equally.
• Repeat for 3-5 sets.
• Once you have the motion and form down, you can make the exercise harder by adding weight/or stepping further back to add more resistance. Remember quality over quantity. Good form is a must!

Training Tip: It's cold, don't forget your gloves or thick socks! I know I talked about winter gear on the last entry, but it is so important with this wintry blast circulating the nation. Investing in some running gloves is always a good idea. It will help keep heat in, and keep your fingers from feeling like someone is stabbing you with a million tiny needles. Compression socks may also be a good idea. If you are running and realize that your feet never warm up, try getting new socks or wearing more than once pair. I know it may sound crazy, but it's important to keep the heat in! When exercising, the blood shuns to the working muscles. So, when running blood goes mostly to the legs and with the quads (front of the upper leg) being a big muscle more blood is needed there then say the foot, a relatively smaller muscle. Also, remember if it is snowing sunglasses may be a good idea. Trust me, snow flying into your eye is not a good feeling! If you feel the need to wear goggles, go for it! The idea is to try to keep your body parts from drying out!

Training Songs: It's the Christmas season, it's cold, and we all need good songs to get us through the torture of the weather! Enjoy!

1. Baby It's Cold Outside- Frank & Lynn Loesser

2. Rolling In The Deep- Adele

3. Say Hello Wave Goodbye- David Gray

4. Rock This Party- Bob Sinclar

5. Kiss With A Fist- Florence and The Machine

6. Cat Turned Blue- Rusted Root

Training Lagniappe: It's the holiday season and a good time to do a selfless deed. Saturday, December 11, 2010 Ross, Megan, and myself ran down the streets of Virgina Highlands in Atlanta in our undies dressed like Santa. Of course, it was for a good cause: Benefiting Camp Twin Lakes and resources for disabled children. Although it was chilly, it was the best 1.7 mile run I have done! :-) Remember to give back to your community and do something good for someone else, it's worth it. Happy Holidays!

This is Atlanta for you! :-)

Before the Run

It's all for the kids!

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"I Have No Gift To Bring, Pa Rum Pum Pum Pum"

Man, it's been too long since I've last updated. I can't say that I have been extremely busy, because that would be a lie. Have I been a little lazy? Yes. I've opened my blog numerous time since Thanksgiving with lots of things to say, but can never sit down long enough to gather and organize my thoughts. So here are a few things that have been on my mind:

• Thanksgiving: Mine was pretty nice. Hope everyone else had a good Thanksgiving as well. I hope everyone got a run/workout in before, during, and after Thanksgiving to burn off all the holiday food. I know no one ate completely healthy over the holiday. That's just unheard of :-). Jesse and I got up on Thanksgiving morning and ran a nice 4 miler. I think my favorite part was mom seeing us off on our run. How sweet. It was like a mom seeing her little children off to the school bus on the first day of school. It was priceless. A sweet Bergeron family moment. :-)
• Christmas running: Now that Thanksgiving is over Christmas is rapidly approaching. This is probably one of the most important times to not fall off your workout program. With lots of sweets and fattening food, remember to not slip on exercise. People usually pack on the "lbs" during this time due to carelessness. Forget the excuses and just get your workout in! You will feel much better!
• Increasing my intensity: I've been talking about wanting to run an ultra one day soon. In order to do that I HAVE to up my intensity. First, I need to build up my marathon distance again. I'm proud to say last week I had a 30+ mile week for the first time since last year's marathon training. Boy was I sore, but I loved it. I managed to get 2 long runs in during the week. Sunday I knocked out a chilly 11 miler, then that Friday morning I got an 8 miler in. My weekly "short" runs I am trying to keep between 4-5 miles. It feels good to challenge myself, again! Now I ask you to do something to challenge yourself. Up your mileage, add an extra mile on to a run, an extra run, more weight, an extra day at the gym, or anything you can think of to increase your intensity. Don't let your body get bored! No pain, no gain :-).
• Cheat days: Do I think "cheat days" are necessary? My answer: Are you serious about your health? What you consider a "cheat day" is probably different from what I see it as. Don't over indulge. People will be people. It's about self discipline and knowing what's right and appropriate.
• Treadmill VS Outdoor running: I hate treadmill running, so my opinion may be slightly bias. I prefer outdoor running even in extreme conditions, minus pouring down rain. A good thunderstorm will be the only time you see my huffing and puffing on a treadmill. Treadmill running is boring, to me, and does not simulate real life conditions. Even adding an incline isn't the same as hill running outdoors. Outdoors you have the inconsistency of hills, curves, dips, gradual inclines, flat surfaces, and lots of scenery. Outdoor running also builds stability in your foot, ankle, and legs due to the inconsistency of the terrain. You get more for your buck, just saying. However, if you choose to run indoors remember to increase the speed and incline to challenge your muscles! Also remember, treadmill running is NOT the same as running outdoors. I promise.
• Vary your diet: Most Americans eat the same 10 foods over and over again. Not much variety, which means you are not always getting the right amount of nutrients. Something I like to do is try to incorporate something new into my foods. I try to cook with something different each week. For example, spaghetti squash, butternut squash, cabbage, ground chicken, etc. Try cooking dishes with fruits and vegetables that are currently in season.
• Dry Skin: I just want to rant about this. I never ever have dry skin being a Bergeron. For some reason, this late Fall season my skin is dry, ugh. I actually have to apply lotion to my face after a shower, and especially after a run. What the crap?! My advice, remember to have some type of skin lubricant handy as the winter season approaches. Dry skin = no fun. Longer runs during the winter/windy season will also bring abrasions to the skin, another reason to keep lotion handy.

Training Exercise: Stability Ball Pike Ups: There are different progressions of this exercise. Pike ups are good for working abs, hamstrings, and hip flexors/extensors. A happy core is a happy you!

Basic Stability Pike Ups/Knee Tucks:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest with the tops of your feet still on the SB, bring your knees to your chest.
• Roll the ball back out to the starting position.
• Completion of 1 rep.
• You should feel your abs contract when you roll in. You will also feel your hips working as you roll in and out.

Stability Pike Ups:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
• Roll the ball back out to the starting position.
• Completion of 1 rep.
• You should feel your abs contract when you roll in, as well as your hip muscles working. In addition when you pike up you will feel your hamstrings working.

Stability Pike Ups to Push Ups:

• Start in push up potion on the stability ball. Your hands should be on the floor and your feet on the top of the SB.
• Keeping your hands on the floor, roll the ball towards your chest but piking your butt in the air making an arch.
• Roll the ball back out to the starting position.
• Back in the starting position do a push up trying to lower your chest as low to the ground as you can.
• Completion on 1 rep.
• You should feel your abs contract when you roll in, as well as your hip muscles working. You will also feel your hamstrings working as you pike up. In addition you will be working your chest muscles with the push up at the end.

*Remember you can make any exercise as hard or easy as you would like. Always try to challenge yourself once you master the movement. Don't continue to do exercises with poor form. You will know if your form is poor because you will feel "pain" of some type that isn't normal, or working muscles that should not be worked during that certain exercise. Use good judgement.

Training Tip: Stay warm! Keep your toes and fingers warm. Investing in some running gloves is a good idea, especially on those long cold/windy morning runs. Cotton socks are not the best running socks, I fall guilty of it. Wicking socks are idea because it will cause less blisters and if you happen to step in a puddle your toes won't stay wet. Instead it will "wick" the moister away. The extremity of our limbs manage to let the most heat escape our bodies. Cover up the tips: head, fingers, and toes! Keep as much heat in so your body works less to warm up your working muscles. Less heat escape during winter running, the more efficient you will be.

Training Songs: Happy Holidays! I'm a sucker for holiday music so, of course, I have to add some to my playlist! Enjoy!

(1) All I Want For Christmas- Mariah Carey

(2) Carol of The Bells/ Jingle Bells- Barry Manilow

(3) Between Two Lungs- Florence And The Machine

(4) Who's That Chick - Rihanna ft. David Guetta

(5) Marry You- Bruno Mars or Glee Cast

Training Lagniappe: It's the holiday season which means there is no other reason not to support a good cause! This Saturday December 11, 2010 catch myself, Ross, and Megan running in the 2nd Annual Atlanta Speedo Run. That's right, I said Speedo. Along with other crazy Atlanta folks, we will be running 1.5ish miles down Virgina Highlands in skimpy Santa outfits in the freezing cold! What other way to bring in the holiday season?! It's all for a good cause, for the children. The event raises money for Camp Twin Lakes in efforts to support year round recreational, therapeutic, and educational programs for children with disabilities, and other challenges. Thank You to everyone who has donated to the cause in my name! Merry Christmas and Happy Holidays! :-)

Training Video: If this doesn't inspire you to start running/exercising then I don't know what will. These kids make me smile! They run because they want to! Yes!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist