"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

"Ooh Baby, It's Raining, Raining"

It's Thanksgiving week and we all know what that means: food baby galore! The time between Thanksgiving and Christmas is when majority of weight is gained. People pay no attention to their food consumption and have many "cheat days". Remember you can still enjoy your favorite holiday dishes, in moderation. Don't stop exercising because you "don't have time" or "you have family in town". If your health is important to you, you can scarface, what, 30 minutes- 1 hour a day to exercise. Yes, that's it. No excuses. Let me point out that I am not saying you can then eat whatever you want during the holidays and remain the same weight. We all know holiday food is more like comfort food times 100,000,000. Tips for holiday eating:

1. When filling your plate, if you can't see the bottom/color of the plate you have too much food.

2. Don't go back for seconds.

3. Eat before hand. I know that sounds odd, but if you have a snack or small meal you will tend to eat less.

4. Picking at food adds up in calories.

5. You don't have to try everything. Life will go on. (I fall victim of this, I won't lie).

6. Dessert is not a must. If you have dessert, have a small piece.

7. Treat the meals just like any other meal. Basically don't go overboard.

8. Try cooking traditional holiday dishes with healthier alternative, ie: whole wheat flour, whole wheat bread, greek yogurt, skim milk, etc.

9. Remember alcohol adds up in calories, empty calories.

10. EXERCISE! DON'T CUT BACK! Also, don't have the mind set that just because you exercises you can eat whatever you would like.

11. You can always utilize a Thanksgiving Calorie Tracker if all else fails! :-)

Training Exercise: Stability Ball Plank lifting 1 leg. We all know planks work our abs and with different progressions you will fill the "burn" more. Plank on the stability ball is obviously harder than on the floor. You have to support your body weight at an angle on a rolling surface. Hard enough? Nah. Now, lift one leg up slightly off the ground and hold the plank. Now not only do you have to support yourself on your elbows on the ball at an angle, but now you have to balance on one leg. You will feel the burn more in the stomach, for sure. Remember a simple exercise can always be made harder. Progression, progression, progression.

Training Tip: Challenge yourself and add something new to your workouts weekly. It can be a new road, course, exercise, weight, etc. Adding something new will challenge your body to work harder resulting in gains. If you do the same thing day in and day out your body builds an adaptation and a plateau will be eventually reached. Plateau = no gains in power, strength, endurance, weight loss, or whatever your goal may be. Your body wants to be challenged!

Below are pictures of the trail outside my apartment that I finally went out to explore. I won't lie, I always thought the homeless people hung out there, but nope, no homeless people. It's weird to me that there is this beautiful natural trail in the middle of busy Buckhead! :-) Hello new running path!

Believe it or not, this is right below the AT&T and Marta Parking decks.

Tatum enjoying the Trail :-)

Training Songs: Oldies and Newbies! Enjoy!

1. Shake Your Tail Feather- Blues Brothers ft. Ray Charles

2. Umbrella- Rihanna ft Chris Brown

3. Under Control- Parachute

4. S&M- Rihanna

5. See Me Now- Kanye West ft. Beyonce & Charlie Wilson

Training Lagniappe: Running in the pouring rain is actually enjoyable. It's like being a child again playing in the rain. I thought I escaped the rain and could get my 4 miler in between showers, but oh boy was I wrong. Half way up the huge hill outside my apartment it started pouring! I thought about calling it quits and turning back, but then I thought "what's the point, I'm already wet and It's not going to kill me". I needed to get my run in and I refuse to run on a treadmill. So I kept on. You do what you got to do, right?! Well, as I passed car after car, I felt as if they were either (1) judging me, or (2) felt extremely sorry for me. At that point I was soaked and could care less. I was actually having fun. I was in my own little world. I know it sounds weird, but what can you do at that point? There's no point in getting mad, and how often do you get to run in the pouring rain? I felt as if all my worries went away and it was now a game of dodging puddles and Marta bus splashes. It took my mind off of how tired I was from the day, and helped me get through the run. My point is, have fun while exercising. Don't take it too serious. Play in the rain. It won't kill you! :-)

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

Live.Run.Turkey... I mean PIE.

Live: It's the holiday season which means it's marathon mania, lots of food is to be consumed, and surroundings consist of family and friends. Being surrounded by family and friends brings a sense of comfort to people. Enjoy your time with your loved ones, all the great food, and go for a run.

Run: The Atlanta Half Marathon, which was on Thanksgiving, was a great start to a wonderful day! Ross and I not only accomplished a personal best of 1:49, but also made plenty of room for all the scrumptious food! I'm so proud to say we had such an awesome race. He's got the speed, and I got the distance. We make a great team. If you love to run, I recommend finding a race for next year's Thanksgiving. The atmosphere is different than any other half, and it beats watching the Macy's Thanksgiving Parade on TV. Just remember to keep running and exercise during the holiday season to help keep off those unwanted pounds. Below is a picture of Ross and I after the half.

Turkey PIE: Forget the turkey, pass the pie! After running 13.1 miles on Thanksgiving the pie and dessert eating was on! I've stated in previous blogs that motivation is key to being successful during training for a race. My motivation consisted of eating guilt free after completing the half, and I did just that! I made oatmeal raisin cookies, pumpkin cheesecake, and a pumpkin cake roll for the festivities. That's where we will leave my list of sweets that were consumed.

Thanksgiving is over and now it's time to start training for Atlanta ING Full Marathon. Only 112 days to go till our first marathon! It's important to let your legs rest after completing a half or full. The rule of thumb for rest depends on the runner. I recommend if you are new to running to rest for a couple of days after the race. Then gradually build back up your mileage. However, if you are an experienced runner, or been running longer distance than the training guide for a half then rest will be less. You know your body best so pay attention to any signs of fatigue or weakness.

Training Exercise of the Week: Stretch. Remember to stretch your legs more than normal for a few days after a race. Your legs are more likely to feel sore or tight.

• Stretch your legs in 2-3 different positions. I recommend standing, sitting, and lying down.
• Stretch your quadriceps, hamstrings, and calf muscles.
• Hold your stretch for 30-60 seconds.
• Repeat each stretch 2-3 times per muscle group.

Training Tip of the Week: Don't take too much time off for rest. It's important to take time off to let your muscles heal and rest. However, I don't recommended more than a week off of running. If you take too much time off your body will start to lose the adaptation you had built during all your hard months of training. If you still feel sore after a week slowly build your mileage back up. Remember the more time you take off the longer it will take to build your endurance back to baseline.

Training Songs of the Week: Two songs that will help add a bounce in your step. Enjoy!

1. Slumdog Millionaire- Wyclef Jean ft. Cyndi Lauper

2. Super Duper Love- Joss Stone

Happy Running,

Jayme