GOTR 5K- Atlanta Chapter

November 14, 2010 marked the day as the Fall GOTR (Girls On The Run) 5K in Atlanta. This season I volunteered as a Coach for MSE working with 3rd- 5th grade girls. The season had it's ups and down, but seeing all the girls from Atlanta come together with their family and friends to run the 5K (3.1 miles) made it all worth it! To see the girls so proud of themselves at the end brought a little tear to my eye. To feel so selfless in doing something so good for the community made me have a new appreciation for people who volunteer on a regular basis. To dedicate your time to an organization is a big deal, and sometimes frustrating. However, at the end of the day it's worth having those parents thank you for your time, encouragement, knowledge, leading by example of a healthy lifestyle, and tell you how good of a job you did. My point is, it was fun to volunteer for an organization structured around something I love to do, run, and teach girls many life lessons including health.

The weather was perfect in Atlanta for the run. The picture above was the morning sky before the race. It started out a little chilly, but by the time the start of the race came around it was shorts with a light long sleeves running type of weather. All of the MSE girls finished under 40 minutes, with more than half of them being their first 5k! So proud of my girls! :-)

Remember it is important to give back to the community in any way you can. Teach people your skills and knowledge and feel good to contribute. It's important to take the seriousness out of some things. For example, I normally always try for a new PR, or just work my butt off when running. But to take time to "enjoy" the 5k and take my time was something new. Not to mention I had done a 6 miler Friday and an 8 miler the day before, so my muscles got a nice active rest. I got to see how hard the girls worked, enjoyed the motion of running, and not be so competitive. Everyone has their own reasons to why they exercise (weight loss, muscles growth, because they "have to", etc), but remember sometimes it is nice to have an "easy" or light exercise. You let your muscles rest while still doing work, active rest!

Training Exercise: 100 Jumping Jacks/ 1-2 minutes of high intensity cardio after a workout! After a hard workout add in a minute or plus of high intensity cardio to keep that heart rate up resulting in burning more fat! Not only does this give you the feeling of being exhausted after the workout (some people like it as a feeling of accomplishment), burning more fat, but it also give a little stretch to your muscles. It keeps them "warm" allowing you to have a nice cool down/ stretch afterwards. Your muscles are still lose; therefore, resulting in a longer and further stretch of the muscles. High intensity cardio helps keep the blood blowing throughout your body, as does stretching! Do both!

Training Tip: Relax while exercising! Remember to relax your shoulder, stand up straight, keep your chest out, back straight, and breathe in your nose out your mouth. This will help to keep you from cramping. During running, runners sometimes have a tendency to shrug their shoulders when stressed. This causes the neck muscles to contract, they tighten up, and you feel a cramp/pain like feeling around your neck. It can cause your breathing to be off forcing you to cut your run/workout short. So remember to relax, it will help you cover more distance regardless if it is in miles or time! This is your "me time" so enjoy it!

Training Songs: I kind of have a "love" type theme going on for some reason, well kind of. I love Ray LaMontagne and his voice always puts me in a good mood even if it is a sad song. Weird, I know. Enjoy!

1. Love- Matt White

2. Cameras- Matt and Kim

3. Trouble- Ray LaMontagne

4. Let It Be Me- Ray LaMontagne

5. Forever My Friend- Ray LaMontagne

Training Lagniappe: I just love Fall and everything about it. I know I say it a lot. There is something about it that motivates me to run further, especially in the mornings. I love the cool weather, pretty colors, and falling leaves. So I took some pictures, of course! Enjoy! :-)

The tree outside our front door!

Fallen leaves!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

Victim of Love: Trail Running Style

I finally got out and did my first true trail run last week and boy oh boy am I falling in love! There's an endless pile of words to describe the feeling: exhilarating, thrilling, peaceful, beautiful, relaxing, quiet, and the list goes on and on. Let me back up a little. I love running in the city and road races; however, lately I've feel as if I am stuck in what I call my "runner's block". I need a change of scenery, less traffic, and less paved hills. I don't like when I feel as if running has become a chore, that's not why I run. Therefore, I decided I needed to add in a little spice to my running. After talking to numerous people the concenus was to try trail running and to slowly step back off the curb of road running. It goes back to the basic theory of exercise and adaptation: our bodies adapt to the same routine after time; therefore, variety is needed in order to gain strength, power, and endurance. I've set a goal for myself to slowly add in a new course/ trail to my weekly runs. Remember it is always important to shake up your normal routine. Your body thrives for it, I promise. This applies to almost everything in life such as exercise, food, running, and the list goes on. Try something new at least once a month. This way you're challenging your body to make new gains in whatever way it may be.

Training Exercise: Squat to Ball Toss. This is a good exercise to get your heart rate up, blood pumping, and build that endurance. Remember the longer your heart rate is elevated during exercise the more fat you will burn. The squats work your lower body while the ball toss above your head works your upper body. Therefore, this creates a full body endurance workout.

Squat to Ball Toss:

• Grab a weighted medicine ball, or even just a basketball/volleyball/ soccer ball (whatever you have around the house).
• Stand with your feet shoulder width apart.
• Squat down as low as you can go.
• On the way back up, toss the ball above your head.
• As you catch the ball, squat back down.
• Repeat for 15- 20 reps OR 30-45 seconds for 3-5 sets.

Training Tip: Hydrate even in the cold weather! You may feel like you sweat less during the winter time when running outdoors, but that's not true. You are still sweating and loosing important fluids. Remember to rehydrate yourself before, during, and/or after you finish running. Always drink water throughout the day even if you are not thirsty. Once you reach the feeling of thirst you are already dehydrated. It's important to drink water throughout the day to prevent cramps and/or injury during your exercise/ runs. Remember, it takes a 1-2 days for water to reach the cellular level to refuel the muscles!

Training Songs: This week I am all over the map. Enjoy!

1. Touch The Sky- Kanye West ft. Lupe Fiasco

2. Tonight- Enrique Igleias ft. Ludacris

3. Fader- The Temper Trap

4. Girls' Night- First Rate People

5. Wishing Well- The Airborne Toxic Event

Training Lagniappe: As many of you know the ING New York Marathon was this past Sunday as well as World Running Day. I hope everyone got a good run in, if possible! Congrats to all the NY Marathoners including the US runners: S. Flanagan bring the medals back for the USA women by finishing 2nd! Let me also point out this was her 1st EVER marathon and she totally killed it! Congrats to Meb for finishing strong in the top 10 along with a couple other USA men. Edison Pena, the trapped Chilean Miner who ran every day while trapped, has one of the best stories out there. He was invited to run the marathon, he accepted, and finished in over 5 hours. He's made a few talk show appearances before the marathon, which there he showed his love for Elvis. As you may have guessed, as he crossed the finish line to Elvis.

Watch: Chilean Miner Preps For New York Marathon, Sings Elvis on Letterman

There were also some other celebrity noteworthy times including Bobby Flay in a time of 4:03. Let me tell you, I for some reason have a true obsession with him. I think mostly because he loves to cook (as do I), loves to eat (oh yea, as do I), he loves to run (as do I), and trains for marathons (as do I).I really think we could be great friends who cook, eat, and run together. Bobby if you see this, hit me up! For real, lets be BFFs.

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"My Body's A Zombie For You"

I DO feel like a zombie. I've opened up my blog the past few days with a fresh mind, but nothing to say. Well, I feel like I have too much to say and just don't know where to start. First, Sunday was a nice hike up Stone Mountain. While we just hiked up the mountain, some people were ambitious enough to run up the steep rock. At the moment, I said no way Jose. Now thinking about it, I may attempt to run up the mountain one day just to say I did. It will be one hell of a 1.3 mile run, but I think it will be worth the self sacrifice. The picture to the left is a nice view of the Stone Mountain lake from the top.

Second, the weather in Georgia has been very inconsistent the past few weeks. One week it feels like fall, true fall. Then the following week it feels like summer all over again. Today is one of those "summer-like" days. I convinced myself during my brutal 4 miler today that I have the Summer blues in what is suppose to be the Fall season. During my run it appeared to be Fall outside with the leaves falling and the wind whipping, but it was anything but Fall temperatures. It felt like Summer air with a Fall scenery. What was suppose to be an easy 4 miler turned into a dreadful run. At one point, I stopped half way up Lindbergh Drive (which is one giant hill), thought to myself I am done with running, and then realized I am throwing a fit at 23 years old because my run is anything but ideal. As a runner, I am too hard on myself. I feel constant pressure to always get a new PR, or to have an outstanding run. Why? Some may say I am a perfectionist. I admit fault. I feel pressured to lead by example due to my career and volunteer choice. However, I have to tell myself that standing in the middle of Lindbergh Drive pouting isn't going to solve anything. I push myself to keep going and tell myself that everyone has a bad day. No need to blame my music choice, the weather, or simply the lack of a running buddy. It just happens. My point is, everyone has a bad day or days of running/exercise. The key is you just have to suck it up and move on. Sometimes stopping to take a breather, maybe pouting a little, and then realizing how ridiculous you look is enough motivation to suck up the "emo-ness" and continue on like a trooper. Remember if you are stuck in a slump or have a bad day, find something that motivates you to just dedicate 30-60 minutes of your time to exercise. In the end it's for the best, and will help you feel better. Busting out an exercise routine after a horrible day will give you a feeling of accomplishment once you complete it. Don't let something so little stand in your way. We are all human and have bad days, but how you deal with it reveals your level of self determination.

Training Exercise: Wood Choppers. This is an excellent exercise for the side of your abs and some lower back. You can either perform this exercise with a cable machine, resistance band, medicine ball, or a weight. To perform wood choppers:

Basic Wood Choppers

• Cable or Resistance band: Place the lever of the cable or band all the way to the top of the machine or the top of the door frame.
• If a cable, set the weight to roughly 10-20 pounds, depending on your fitness level. If a band, the further you walk out the more resistance you will feel.
• Stand side ways and walk out from the machine/door frame.
• Keep your arms straight at all times, and bring the band/cable down twisting to the opposite foot.
• Keeping your arms straight, return to the starting position. The motion is to roughly mimic chopping wood. You will feel the exercise work in the side of your abs that you are twisting down to.
• Repeat 15-20 reps on the same side, then turn around and do the other side.
• Medicine Ball or Weight: Hold the MB or weight above your head to one side of your body.
• Keeping your arms straight, twist down to the opposite side trying to touch your foot with the MB or weight.
• Keeping your arms straight, return to the starting position. The motion is to roughly mimic chopping wood. You will feel the exercise work in the side of your abs that you are twisting down to.
• Repeat 15-20 reps on the same side, then turn around and do the other side.

Training Tip: When the weather is in the 50s remember not to over dress. You may feel chilly when you walk out the door and are tempted to put on long sleeves and pants, but I promise you will regret it. During the Fall season with temperatures in the 40 and 50s short sleeves (sometimes a light long sleeves that you can push up) and shorts are the ideal clothes to wear. You will be chilly at first, but once you surpass 1-2 miles your body will warm up and you will regret overdressing. Remember dressing for the weather can make or break a run. You have to think how you will feel during the run, not in the now.

Training Songs: In the spirit of Halloween I have included some themed songs into my play list. It may not feel like Halloween outside, but I am determined to make it feel like it is! Enjoy!

1. My Body's A Zombie For You- Dead Man's Bones

2. Monster- Lady GaGa

3. Monster Mash- Bobby Pickett

4. Beautiful Monster- Ne-Yo

5. Monster- Kayne West ft. Jay-Z, Rick Ross, Nicky Minaj, and Bon Iver

Training Lagniappe: Sunday November 7 at 9AM is the ING New York Marathon. I will be sure to watch the entire marathon either live, or even if I have to DVR it. You can call me a dork because this is how I get my kicks, but I just love to watch people run their asses off. However, this Marathon is going to be epic. Meb, the US Runner, will be defending his title from last year along with other amazing US Runners. Reason number 2: To watch Edison Pena, the Chilean Miner, run the race of his life. For the people who didn't hear, while being trapped he ran roughly 6 miles a day to occupy himself. When the news broke, the ING NY Marathon committee invited him to run the race. What a compliment! I may shed a tear, I won't lie.

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

What If Everyone Ran At The Same Exact Moment?!

Mark your calendars: November 7, 2010 is World Run Day! World Run Day is a global event in the efforts to bring the world together as a healthy unit! Many cities around the world host events to bring the community together to help promote the importance of health and fitness. Not a runner? Not a problem... not an excuse... the event is meant to get people moving! Grab some friends, family members, coworkers, or even those furry friends and just go for a long walk or run! Find a new route to explore. It's one day of your life that can change the rest of your life (yep, I'm one of those people... dorky, I know!). Health and fitness is an important aspect of life and there is no excuse not to delegate time to your health and well being. Think of what is important in your life, ie children, grandkids, your spouse, best friend, dog, etc and think about how much you will miss out in their life if you don't take care of yourself. Mental health doesn't exist without physical health, vice versa. I'm not asking everyone to be a marathon runner, just to take care of yourself. Once you add some type of physical activity into your routine it will become a habit. You will begin to feel sick if you miss a day! On November 7, 2010 lace up those sneakers and get moving!

Training Exercise: High Intensity Ab and Cardio Workout Days. Majority of people want to burn fat off those unwanted areas. Strength training and cardio are the key ingredients. Adding at least one day dedicated to abs and cardio can help aid in the process. The idea is to preform 8-12 ab/cardio combination exercises in a circuit style workout to keep your heart rate elevated resulting in burning more calories. This can be as tough as you make it. You can choose exercises that can be done at home and/or with just body weight. Therefore, there is no excuse not push yourself to do a hardcore workout if you don't belong to a fitness facility, or don't have time one day to make it to the gym.

Sample Ab/Cardio Workout:

• Step-Ups
• Stability Ball Crunches
• Skaters
• Side Planks
• Stability Ball Rollouts
• Stability Ball/ Plank Knee Tucks
• Walking Lunges
• Jumping Squats
• Reverse Crunches
• Mountain Climbers

*Preform the exercises for X amount of time (ie- 30-45 seconds) or for reps (ie- 15-25 reps) for 3 sets. The idea is to complete all the exercises before taking a break. However, remember there is always ways to modify and progress each exercise. Preform at your own pace. If you need to take a break before the set is over, do so.

Training Tip: Remember to stay hydrated! Since the season is changing people seem to drink less water since it isn't so hot outside! Remember to drink water through out the day, even if you're not thirsty. Once you feel thirsty, you are already dehydrated. You may hear people say this all the time, but it is an important part of exercise and every day living. Dehydration can result in fatigue, dizziness, quick muscle failure, cramps, etc. Safe tip is for every cup of coffee (or caffeinated/sugary drink) drink 2 cups of water to compensate.

Training Songs: I haven't done my homework for the past few weeks. I have a few newbies (Thanks to Ross and Jesse), but have included some oldies that I just love! Enjoy!

1. Freakum Dress- Beyonce

2. Bridge Over Troubled Water- Glee Version

3. Say Goodbye- DMB

4. This Is How A Heart Breaks- Rob Thomas

5. Rump Shaker- Teddy Riley Remix

Training Lagniappe: The Rock and Roll Marathon Series is coming to Savannah, Georgia! November 5, 2011! Finally! I've been wanting to take a vacation to Savannah and this is the perfect reason why! Make your calendars!

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"The Dog Days Are Over"

A LOT has happened in the past few weeks! Ended my old job of 5 years, started my career as a Fitness Coach, ran the Atlanta 13.1 Half Marathon, and set a new PR! Whew, now I mean it for real this time: I am going to start getting back to blogging. I have the best work schedule with lots of free time in the afternoon, so i'm back for real. In the words of Florence and the Machine, "the dog days are over"!

First, the Atlanta 13.1 Half was great for not only me, but all my friends who ran it as well! I set a new PR of 1:45, and now working on getting down to my ultimate goal of 1:30. Jesse ran his first Half with a kick ass time of 2:01; Megan ran her second half and kick her first half in the butt with a new PR shaving off 18 minutes!; Shannon ran his first half dragging Megan to finish in record time ;-); and, Rani, who made me tear up after she finished, ran her first half and has been bitten by the running bug! :-). Not to mention, Ross and Conal did an outstanding job of cheering us all on... And, oh, thanks Ross for capturing all of our true thoughts during the half via videos! I have some of the best friends and are so proud of every single one of them! Who's ready for the next one?! ... Come join Team Bergeron on February 13, 2011 in NOLA for the Mardi Gras Half!

Atlanta 13.1 Half Marathon Crew:

Now the party is over it's recovery time! It's important that after the race to recover from the distance endured and pounding of the pavement. It's like tapering before the race. Loose those muscles to avoid cramps and injuries. If you're like me, not running or running short distances is painful. I feel like a slug and just want to keep running the distance. So, I try to push myself and start to cramp. The reason being is because during a race you are pushing yourself full force and those muscles are contracting harder and faster than they normally have during your training. Now after the race your muscles are trying to relax and resume everyday functions. If you feel tighter than normal take a hot bath with sea salts, stretch, and/or roll on a foam roller or tennis/golf ball over the tight muscles. Work the kinks out and get the blood flowing! Slowly increase your mileage to your "normal" running schedule.

Training Exercise: Limited Rotation. This is one of my favorite core exercises. This exercise will help strengthen your core muscles: abs, lower back, glutes, and part of your hammies. A strong core helps improve/ correct breathing, strengthen your back muscles, and use oxygen more efficiently. You can preform this exercise with either a cable on the machine or a resistance band:

Basic Limited Rotation:

• Cable: Lower the lever arm to 90 degrees, where it is straight in front of you.
• Set the weight to 10-15 pounds. You do not need a lot of weight for this exercise.
• Grab the cable and step out facing sideways from the machine. Note: The further you step out the harder the exercise will be.
• Extend your arms out in front of you. Keep your arms straight the entire exercise.
• Move your arms shoulder to shoulder width keeping your core tight and resisting the rotation in your hips/ core area. Note: The shoulders should be the only thing moving- you should feel it in your ab area.
• Complete 15-20 reps and then turn and face the other side and repeat 15-20 reps. Complete the exercise 2-3 sets.
• Resistance Band: Secure the band in a shut door or around a steady post.
• Grab the band and step out facing sideways from the doorway/post. Note: The further you step out the harder the exercise will be. You may be able to step further out with the band than the cable since there is no weight applied, instead you are using the resistance of the band as your weight.
• Extend your arms out in front of you. Keep your arms straight the entire exercise.
• Move your arms shoulder to shoulder width keeping your core tight and resisting the rotation in your hips/ core area. Note: The shoulders should be the only thing moving- you should feel it in your ab area.
• Complete 15-20 reps and then turn and face the other side and repeat 15-20 reps. Complete the exercise 2-3 sets.

Training Tip: Remember that since the temperatures are cooling down to real Fall-like weather our skin will begin to dry out. Carry chapstick or some type of "lube" with you on your runs (I hate using the word lube in running context... makes me feel dirty). Don't forget to apply some type of anti-chafing to your skin in "irritated areas", ie: where the seams of clothes rub together on your skin. Lets face it, it happens to everyone... especially on those long windy runs. Get in the habit of at least applying chapstick to your lips before running and/or working out. That way it will become part of your routine and you avoid that cracking of your lips.

Training Songs: Here are some of the jams that got me through the half! Enjoy!

1. Monster- Kayne West ft. Jay-Z, Rick Ross, Nicky Minaj, & Don Iver

2. Dog Days Are Over- Florence and The Machine

3. Stuck Like Glue- Sugarland

4. Fuck You- Cee Lo Green

5. Drop It Low (Remix)- Ester Dean ft. Chris Brown

Training Lagniappe: I am volunteering for the Atlanta Girls On The Run. I work with 4 other coaches and help elementary girls deal with every day issues such as self confidence, positive/negative feelings, etc, and how fitness is IMPORTANT. The girls train for a 5k that takes place on Sunday November 14, 2010! Sign up and run/walk for a good cause!

Atlanta GOTR Registration

Happy Running,
Jayme Bergeron, BS

ACSM Health Fitness Specialist

"13.1 Atlanta: Where The Party Meets The Pavement!"

First, I want to apologize for not updating in a couple of week. I, again, had computer problems, but now i'm back and should be back for good!

Next Sunday, October 3, is the 13.1 Half Marathon in Atlanta! So it's officially tapering time! Tapering time is always bittersweet for me. I'm ready to slow down and rest, but once a few days into it I feel like a slug and need to exercise more. Rest is important, especially before a race. Everyone is different, so how people taper is personalized. You know your body better than anyone else; therefore, the amount of rest you need is to be determined by you. I know there are plans/suggestions out there that state how much you need to rest and what activities are best during Taper Week, but I honestly think each person can determine that for themselves. Some people may need more rest than others, while some may not need any rest. I've noticed that for each race I've ran I have trained and tapered differently. Honestly, I can't tell you if one technique is better than other. I based it off how I was feeling and my goals. This race I have set a new PR Goal for myself of 1:30. I need to shave roughly 18 minutes off my last half enable to reach my goal. This time around I have trained harder during my weekly runs than I have in the past. I have added more hills, weight lifting, and some sprints. Hopefully, it will pay off. I know I will be happy with any time under my last race time.... A few taper tips to remember:

• Rest- Obviously. If you're like me and insist on still running and lifting weights, just take it easy. Cut your runs shorter than what you would normally run and maybe even slow the pace down a little. If lifting weights, lift lighter than you normally do. This way you are still exercising, but taking it easy. Taking it easy will allow your muscles to still rest and not reach fatigue, so when race day comes you are still fresh.
  
• Fall into that sedentary lifestyle the day before the race! Well, not completely... leave out the nachos! Take it easy with no exercise and as little walking as possible. Just seriously relax and clear your mind.
• Stay hydrated throughout the week! This is the time to really be serious about hydration. Remember it takes a couple of days for water to reach the cellular level. Meaning, you need to drink plenty of water throughout the week to ensure your muscles and cells are fully hydrated. Last thing you want is to cramp during the race after all your hard training.
  
• Stretch! This one is hard for most people, including me. Stretch those muscles throughout the day to release any tightness or possible cramping. For me, my calves are always tight. I don't stretch them as much as I need to and I am working on stretching them more. Try to get up and walk around after a few hours of sitting to help keep the blood flowing. While walking around, stretch your muscles. Also, when at home just sitting around is the perfect time to stretch. I promise it will help keep you lose and focused on race day. It's also very relaxing :-)
• Think about your pace and envision yourself running on race day. If you believe you can do something, you can! You've been training for this day and your body is capable of handling the distance, now it's just mental. Stay positive before and during the race!
  
• Most of all: HAVE FUN!
  

Training Exercise: Reverse Fly: My new favorite muscle group to work is the back! As you all know it used to be the hammies. Now, it's back time. Like the hammies, people seem to forget to really work those back muscles. Strong back muscles help in lifting, breathing, flexibility, and reduce low back pain (obviously).

Reverse Fly:

• Grab a light weight. Don't over do it.
  
• Stand with your feet about shoulder width apart with a slight bend in the knees.
  
• Bend forward keep your chest up, back straight, and glutes out. It may feel unnatural at first, but it takes the stress off your back.
  
• Arms start straight down with palms facing each other.
  
• Keeping your arms straight raise them out to the side of your body as far up as you can.
  You will feel it in your upper back and some in your shoulders.
• Repeat: 10-15 reps, 3-5 sets

Training Tip: Carb load a couple nights before the race! Our main energy source our body uses is carbs, but our body is very ineffective at storing carbs for a long time. The idea behind carb loading is if you load up on carbs a couple nights before and some the night before, that when you run the long distance the next day your body will be able to tap into what carbs are left in your body to help push through those last miles. (It's a complex system, but that's the jest of it). When you are running/exercising for over an hour (on the safe side) your body needs carbs to push through and continue the exercise. Remember to choose healthy complex carbs such as whole wheat, nuts, greens, etc... not the simple carbs like candy! I'm making a homemade Turkey Lasagna with veggies for part of my carb loading!

Training Songs: As you know, I'm a music junkie and always looking for new song and even bring back oldies. One of the best apps I have on my iPhone is the Bing Music App. I always seem to forget about it, but you choose the year you want to listen to and it has the top 100 of that year. Oh yea! This week i'm bringing you back to 2005, the year I graduated high school! Enjoy! :-)

1. Wait (The Whisper Song) - Ying Yang Twins
2. My Humps- Black Eyed Peas
3. Soldier- Destiny's Child
4. 1, 2 Step- Ciara/ Missy Elliott
5. Get Back- Ludacris
6. Over and Over- Nelly ft. Tim McGraw
7. Drop It Like It's Hot- Snoop Dogg
8. Sugar- Trick Daddy ft. Ludacris and Cee-Lo
9. Switch- Will Smith
10. Don't Cha- Pussycat Dolls ft. Busta Rhymes

Training Lagniappe: Team Bergeron- Mardi Gras Half Marathon- February 13, 2011- NOLA. Be there or be square! You won't miss us obnoxious Bergerons... That's right, we're making shirts... BRIGHT YELLOW SHIRTS! :-)

Happy Running,
Jayme Bergeron, BS
ACSM Health Fitness Specialist

September Declared: Childhood Obestiy Awareness Month

First, let me start by saying I'm not getting into a political debate with anyone. You have your views, I have mine. However, no matter what political stand you take childhood obesity should be a concern for all.

Being a fitness/health guru myself, it makes my heart smile more than anyone knows to see the First Lady advocate for childhood obesity. I have always had a fascination with helping children fight obesity and understand it is a nasty lifestyle. Children are creatures that do by example, we all know that. It's not only important for adults and the elders to get out and be active, but it's also vital that children are too. It's shameful to know that America is one of the top obese countries in the world. Why? Because people admire "convenience" and being "cheap". We teach our children that it is okay to order fast food, play video games, and not break a sweat daily. Why? It takes 30-60 minutes a day to maintain a healthy lifestyle. Go for a walk with your children or dog. Play in the park. Just move.

Read the Presidential Proclamation- Nation Childhood Obesity Month.

I think everyone should encourage others to get moving. It's the least anyone could do. Encourage your close family and friends to go on a walk after work, during lunch, or in the mornings. Find a buddy or a group and do some type of exercise with. Remember exercise can be any activity that gets you moving, ie running, walking, soccer, throwing a ball, skipping, riding a bike, dancing, or whatever tickles your fancy.

Another way to get children, people in general, moving is to volunteer for some type of after school activity. If you're a parent, round the kids up after school and let them run around and play outside before dinner (well, after they finish their homework of course). Be creative and do your part to make this a healthy country. Adding exercise in your routine can be as easy was watching tv... Think about it. Childhood obesity is a bigger problem than most people want to admit. No one is "comfortable" being overweight or obese, even if they say they are. Being healthy is comfortable. Corny, I know. Make your heart happy and move!

Training Exercise: Chest Fly. This is great exercise to help define your pec (chest) muscles and some of your shoulders. Having a strong chest will create more power and strength in lifting activities and can play a role with breathing due to a decrease in fatty areas around essential organs, ie the diaphragm. Plus, it gives you a great beach bod, men and women :-). Remember there are always progressions to each exercises to challenge your strength and endurance.

Basic Chest Fly:

• First, find the appropriate weight to lift. If you don't know how much you can lift, think of how much you can bench press and choose weight somewhere around that number. Remember it will be less, maybe significantly less, because you will be lifting a weight in each arm opposed to use the power in both arms together to lift the weight.
• Lay flat on bench.
• Grab each dumbbell/ weight in each hand.
  
• Position arms out with elbows 90 degrees and shoulders fully extended. Elbows should be up and shoulders should not be "sagging down". Palms should be facing forward.
  
• Bring the weight up over your chest, fully extending your arms. The motion is like forming a triangle from the starting position. Do not tap the weights at the top.
  
• Return to the starting position. Remember to keep elbows up and do not let the shoulders drop. If the shoulders and elbows begin to drop it could be an indication the weight is too heavy or poor form. You may need to drop in weight to help correct proper form.
  

Training Tip: Check your shoelaces before hitting the pavement. Don't tie them too tie or too loose. If you tie them too tight you can end up with a throbbing foot (raising my hand), or if they are too lose you will be lacking some ankle stability thus resulting in injury. Make sure you don't feel too much pressure on your foot while walking to start your run. If you feel any nagging pain just loosen them a tad bit. I know this sounds like common sense, but, you know, it happens to the best of us. This isn't the first time I've done it! Sometimes it's too early in the morning, or I am just anxious to get out there to run, and I get ready so quick I don't realize how tight I tied my shoes until half way through the run. At that point, stop and loosen them. Don't be a hard head like me and keep going. You will pay for it, trust me. I am still hurting after 5 days. I compressed the top of my foot to the point where it now hurts to flex my toes and a lingering pain each time my foot hits the pavement. Moral of the story, make sure you feel comfortable before starting your workout. If you at any point feel any discomfort just stop and adjust.

Training Songs: I've received some good suggestions for songs (thanks Ross) this week... and added some oldies! Enjoy!

1. Letting Go- Sean Kingston ft. Nicki Minaj

2. Hot Tottie- Usher ft. Jay Z and Ester Dean

3. Hot In Here- Nelly

4. Just a Dream- Nelly

5. You Don't Know Me- Ben Folds

Training Lagniappe: Flip Burger is opening up in Buckhead coming Fall 2010!! Bye bye Howell Mill, Hello Piedmont! Flip has amazing burgers and some of the BEST milkshakes ever! Being a foodie, this makes my heart smile! I like to believe Flip will help me prep for those long runs I have coming up! Burgers and milkshakes are packed with carbs, right? ;-) Seriously, go to Flip if you never have!.... After typing this, I realized what my topic was for this week. I'm not suggesting eating out is part of a healthy lifestyle! Just try Flip and enjoy it once in your life. :-)

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist