"Welcome To My Party For You"

It's almost here! Tomorrow, 12 noon-ish, we are NOLA Bound! Woohoo! Tapering is the hardest part of training for me. While I have tried to embrace the rest period, I've gone nuts about it as well. I start telling myself I am losing all my hard work and there's no way I will finish 13.1 miles. Then I snap back in reality, focus on enjoying the rest time, and tell myself everything else will fall into place. You know, It wouldn't be such a big deal if I didn't set such high standards for myself. I feel like if I don't break my previous time, I will have failed. Don't be like that. Please. It's part of my New Years Resolution: Have FUN with running and remember why I LOVE it! Okay, done with my soap box. :-)

Tapering is one of the most important parts of training for a race. Like I said before, the degree and duration of tapering depends on the individual. However, here are a few tips everyone should remember to do before a race.

• Hydrate! Remember to drink plenty of water the weeks leading up to the race (well, you should be drinking plenty of water anyway). It takes a few days for the water to reach the cellular level of the cells. It's important to hydrate days leading up to an event so you don't cramp on race day. Remember if you feel thirsty, you are already dehydrated.
• Carbs carbs carbs! Have a nice carb loaded dinner a couple nights before the race. When you get to mile 9-10 those carbs will kick in and give you that extra energy you need to keep on! Remember our bodies are an energy first system, meaning it doesn't filter out carbs, protein, and fat when you are in a deficit. Our bodies do not store carbohydrates in our systems for a later time. Eat carbs the night to two nights before so when it comes race day, your body will be ready to use the energy from carbs! Carbs are the main energy source for our bodies because it is easier to break down than fat and protein.
• Stay positive! There is nothing you can do at this point to get better or improve at all. All your training will pay off! Rest and enjoy the time. It will only make you stronger. You want your muscles and lungs to be fresh for race day!
• Minimum walking the day before. Rest those feet! No need to expend energy that will be needed.
• Have FUN while running! It's race day and enjoy the scenery, crowd, and all your hard work. This is the day you've been working for, so enjoy it!
• Push yourself. Everyone always runs a little faster on race day because of the the excitement and adrenaline flowing. Push yourself a little harder at every mile and challenge yourself. You're stronger than you think.
• Post race meal is key, and it's my favorite part of racing :-). Make sure you get a balance of protein and carbs to refuel. You need the protein to help repair the muscles that were broken down while enduring 13 miles, and the carbs will help restore the energy lost. Also, enjoy a nice cold beer for kicks. It's absolutely AMAZING after a long race. I promise.

Training Exercise/Tips: Continue to stretch. Stretching is so important to help break up any tightness in your muscles, and helps keep that blood flowing throughout the body. If you stretch days before a race, it will decrease the chance of you becoming tight afterwards. That's not to say you won't be sore after a race, just a little less. Stretch after the race! You'll be sore afterwards because your body will have been pushed past a new limit that it is not adapted to.

Training Songs: I have almost completed my playlist. I've gotten a little behind since being busy with work and sleep. Here's a little more of a sampler from my playlist! Enjoy!

1. Welcome To My Party- Rusted Root (Thanks Ross, love this song!)

2. Three More Days- Ray LaMontange

3. My Body- Young the Giant

4. Maps- Yeah Yeah Yeahs

5. Run- Vampire Weekend

6. It's A New Day- Will.I.Am

7. Love Today- Mika

8. Fat Bottom Girls- Queen

9. Cornbread- DMB

10. About Mr. Brown- O.A.R.

Training Laganappie: As I promised I was going to attempt to make a King Cake and Gumbo. First, the gumbo was an epic fail. Blah. BUT my King Cake turned out amazing. I should probably be shamefully embarrassed that I ate 3/4 of the cake, but I'm not. Carbs for the race, right?! It's totally appropriate for the event, Mardi Gras. :-)

Yes, I made this from scratch! I'm totally impressed with myself :-)

I also stumbled across a peanut butter hot chocolate recipe. Yes, PEANUT BUTTER. Since I am disgustingly obsessed with peanut butter I, of course, had to make this delicious drink! I have to say, it was better than I could have ever imagined!

Peanut Butter Hot Chocolate! AMAZING!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

It's Almost "Mardi Gras Mambo" Running Time!

The Mardi Gras Half Marathon is approaching quickly, very quickly. It's only a week away! It's officially tapering time. I normally don't taper very much for a race mostly because I play mind games with myself and think that i'll lose all my training if I back off. Well, not this time. The more you run and do races, the more you figure things out... the hard way. Although I feel guilty for being mostly sedentary for the past week (and this upcoming week), I know deep down that my body needs the rest. Don't get my wrong, I'm till running... but not nearly as much as a "normal" week for me. I won't lie, I've enjoyed backing off and relaxing. I'm back at the point where I have the itch to get out and run! I'll get a few more short runs in and one more long run tomorrow. The whole process of tapering is different for everyone. I am a heavy believer that it depends on how hard you've trained, how long you've trained, and simply how your body feels. If it's the week before the race and you still feel fresh, then keep on running.... just back off the long runs. However, I have one rule of thumb for everyone... don't run the day before the race. I believe that is the best day for your legs and feet to relax and reserve as much energy as you possibly can. No need to risk an injury the day before the race. So to everyone, Happy Tapering and Happy Carb Overload the night before :-)!

Training Exercise: Since it's tapering week it's time to stretch! Stretching is important in general to help with flexibility, blood flow, and decrease cramping. This is the best time to stretch out those muscles before the race if you normally don't stretch... which everyone should EVERYDAY. One major downfall of being a distance runner is that the leg never gets over 90 degrees while running (never goes above the hip joint). The legs are stuck in a limited range of motion, causing tightness around the low back, hips, glutes, and hamstrings... this contributes to a "gingerly walking runner". If you stretch that muscle each day, before and/or after, running/working out it will help alleviate any tightness around the core area. Here are a few stretches you should do not just during tapering, but everyday:

90 Degree Hip Stretch:

• Lay on the floor on your back.
• Turn to your side crossing one leg over the other.
• The leg that is on top, bring that knee above your hip and hold it.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Roll to the other side and repeat.

Hamstring (Pretzel) Stretch:

• Lay on the floor on your back.
• Cross on leg over the other with your knee at 90 degrees (how a man would cross his legs while sitting).
• Make sure your hips are off the ground slightly.
• Now pull the leg that is not crossed towards you by pull the back of the leg towards you.
• You should feel a pull around your hips, glutes, low back, and hamstrings.
• Hold the stretch for 30-60 seconds. Release. Hold again.
• Cross over the other leg and repeat.

Standing Hip/Glute Stretch:

• Find a wall to hold on to for support.
• Cross on leg over the other (like how a man would cross his legs while sitting).
• Lean into the hip that is crossed over while holding on to the wall.
• You will a pull around the hip that you are leaning into.
• Hold for 30-60 seconds. Release. Hold again.
• Turn around and cross over the other leg and repeat.

*Remember these are just a few stretching exercises. There are a million more! Keep those muscles loose and enjoy!

Training Tip: Good Posture. Most people have poor posture. They do not sit up straight and they lean forward most of the time. Catch yourself in the act and correct it. Your challenge is to correct your posture when sitting, standing, and lying down. You want your back to be straight while standing sitting, or lying. A straight back will take the pressure off the spinal cord and aid in keeping the muscles from spasming. Keep your head up and not leaning forward. Shoulders should be rotated back and not rolled forward. Think about "opening" up your chest and your shoulders will stay back. It sounds easy, but a lot of people have trouble with good posture. It's a simple task that will help keep your body in good health!

Training Songs: I need to start making my playlist for the race. It's on my to-do-list for this week. I haven't downloaded any new songs this week. So here is a little sample of my list for the race... I'll keep you updated during the week with, maybe, a complete list... or just a sampler! Enjoy! :-)

1. Mardi Gras Mambo- Funky Meters

2. Boyfriend- Best Coast

3. XXO- M.I.A.

4. Footloose- Kenny Loggins (This was my pick me up at mile 7 the first time I ran the Mardi Gras Half)

5. Don't Drink The Water- DMB

Training Lagniappe: Since it's the kick off of Carnival Time I have been itching to make my own King's Cake and some homemade Gumbo from scratch. So, this weekend I am going to attempt to make two of my favorite Cajun cuisines. Since I have now told the world my plan, I have to do it! Pictures soon to come!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"Sometimes Ya Gotta Lose 'Til Ya Win"

During this week of work I realized the most important thing I learned in school and when being an intern: it's all about the basics. This week my exercise prescriptions for all my clients were simple basic exercises, and it yielded the best results. Keeping it simple with perfect form = very happy clients. Why you ask? All because they "feel" it working! Sometimes we all get carried away with new and technical exercises, but when you stop and think sometimes it's not the best choice of exercise. I'm not saying we don't need variety and jazzed up routines, but when in doubt fall back to the basics... it never fails. That goes for anything in life. With that said, i've had a rough couple of weeks of running. I had a mini breakdown last week and wanted to throw in my running towel and call it quits for awhile. However, I talked it over with some awesome people and thought about what makes me happy. It was time to regroup and just focus on running... not power, pace, distance, or even getting faster. Just run. Honestly, if you know me that is one of the toughest challenges for me. Relax?! Me?! Ha. I'm not going to lie, it was tough to put my ego aside and not care about the results of my runs, but just run at whatever pace and distance I felt on that day. It was the best thing I could have done. It's been one of the best weeks of running I have had a in a long time. I felt refreshed, and managed to get two 8 milers in along with my shorter weekly runs of 4 miles each all with my normal pace. It's true... If you just relax and keep things simple you will find the best results! If you find yourself stressing out about exercise just step back and breath. Regroup yourself and do what makes you happy! You'll never see any gains in exercise if you don't relax and your body is in a constant state of stress. Crack a smile during your next workout/run and it'll make you remember why you are there and what makes you happy! :-)

Training Exercise: Front Dumbbell (DB)/ Medicine Ball (MB) swings. This is a great exercise for your core and shoulder stability. Having good shoulder stability as a runner will help aid in good breathing because you will be less likely to rotate your shoulders inward, impeding your breathing.

Front DB/MB Swings:

• Grab 2 light DB (about 8-10 lbs) or a MB if you don't have access to DB.
• Stand with your feet shoulder width apart.
• Grab both DB/MB holding them close together in the middle of your body.
• Keeping your arms straight, bend your knees in a squatting position, use the momentum to drive the weights up over your head while your arms are straight. (The end position: Standing straight up with your arms straight over your head.)
• Keeping your arms straight, return to the starting position: Move your arms from over your head back down to the squatting position.
• That is 1 rep, repeat for 15-20 reps for 3-5 sets.

Tips: The starting position your body is in a squatting stance with your arms straight holding the wights in between your legs. The end position you are standing straight with your arms straight over your head. The motion between the start and end position (the swing) will feel like a plank.

Training Tip: Remember while running or exercising your shoulders are always rotated back. Runners have the tendency to internally rotate our shoulders (the motion of rolling your shoulders forward towards your chest). By rotating the shoulders back, you will "open" up your chest making it easier for air/blood to flow. Shoulders back helps the oxygen flow correctly from your lungs, heart, and your mouth. This will help correct your breathing patterns to be more efficient. The more efficient you are the less likely you will cramp from lack of oxygen.

Training Songs: It's getting close to the half so that means I need lots of upbeat songs to get me through these last weeks of training! Feel free to suggest any new songs! Enjoy!

1. Little Miss- Sugarland

2. Who Dat Girl- Flo Rida ft Akon

3. Buzzin (Remix)- Mann ft. 50 Cent

4. Yeah 3X- Chris Brown

5. Shake Me Down- Cage The Elephant

Training Lagniappe: Why do you run? Everyone has their own reason of what inspires them to run and go the distance! I think this video covers it all! Enjoy! Thank you active.com :-).

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"That Creole Sexy Is All Over Me"

For the past couple of weeks I have sat down with so much to say, but nothing comes to mind. I've left my blog open for hours pondering what genius advice I can give this time. Part of my New Years Resolution to is organize my health/fitness knowledge and present it in a more timely manner to all my blog followers. I feel, like in a way, I have let y'all down... I promise I will stop being lazy and get my thoughts back in order.

Let me catch everyone up to speed on what's been happening in Atlanta since the start of 2011:

• I turned 24. I'm almost half way over the hill. It's depressing when you start thinking about it. No more golden birthdays... I'm just getting old! Okay, I won't be a debbie downer... 24 just means i'm wiser and more mature, right?
• Atlanta had one of the worse winter storms in years last week. Snowmageddon shut the city, pretty much the entire state, down for most of the week! The snow blanketed the state last Sunday night very quickly. I felt like a kid again when I woke up Monday morning. We geared up, played in the snowy streets, threw snowballs, and walked around the city! Monday night came around and cabin fever was beginning to set in, already. Tuesday: everything froze over and there was no escaping. Wednesday: More snow flurries and the streets were still frozen. That meant there was still no driving... so we walked to the store for more staples. Cabin fever was at it's peak. After a very icy walk to the grocery store, and falling 3 times on Piedmont earlier in the day, it was wine time! FYI: wine does help relax :-). Thursday: The city started, slowly, to thaw out. It was back to work... well, half a day. Friday: More thawing. Saturday: Almost all thawed out.

SNOWMAGEDDON WINE TIME!

• Call me crazy, but I couldn't stand to be inside much during the winter storm so I geared up for some runs. The sidewalks were frozen and the temperatures were brutal. I was stopped one day by the local news to be told how "serious" I was about running. Another pedestrian yelled "YOU'RE AWESOME" as I passed her. It totally brought a smile to my face :-). I, of course, cut my mileage down for obvious reasons but also because it was such a strenuous workout running up the icy hills. By the time Friday rolled around my legs/hips were at "marathon sore". Having to keep traction and balance up and down all the hills took more of a toll on my body than I thought it would. Then we come to Saturday... the day of my epic fall. I never fell while running on the ice until Saturday. However, Saturday was the nicest day of the week with temperatures above freezing. There was still one spot on Piedmont that was in the shade and very icy. I took caution going up the hill, but coming back down I tried stepping to the side to dodge the ice.... both feet came out from under me and I landed right on my tail bone. I thought at the moment it was broken and I was dying. I sat, well I couldn't really get up, for a couple minutes while people walked right on by like nothing happened... I'm sure they laughed inside and thinking it was well deserved for running in such weather. It's still bruised as of today...
• Here are a few pictures from the Atlanta Snowmageddon:

The view from our balcony

Lindbergh Drive (Where most my runs took place)

Piedmont Park

Training Exercise: Oblique Rotations with Knee Lifts. This exercise is good for not only your abs, but also for your hips and balance. You can make this exercise as hard as you want by increasing the weight, however, remember quality before quantity. Good form is a must before increasing the weight; otherwise, you increase the chance of injury.

Oblique Rotations with Knee Lifts:

• Grab a medicine ball or dumbbell that is a reasonable weight.
• Stand with your feet together holding the weight next to your chest.
• Lift one leg off the ground.
• While your leg is lifted, turn to the right, back to the middle, to the left, and then back to the middle.
• Lower that leg to the ground. That is 1 rep.
• Now left the other leg and repeat.
• Complete 15-20 reps for 3 sets.
• Remember to concentrate on your balance. If you can not keep balance on one leg, lower the weight.

Progression Oblique Rotations with Knee Lifts:

• Grab a medicine ball or dumbbell that is a reasonable weight.
• Stand on a BOSU ball.
• Stand with your feet together holding the weight next to your chest.
• Lift one leg off the ground.
• While your leg is lifted, turn to the right, back to the middle, to the left, and then back to the middle.
• Lower that leg to the ground. That is 1 rep.
• Now left the other leg and repeat.
• Complete 15-20 reps for 3 sets.
• Remember to concentrate on your balance. If you can not keep balance on one leg, lower the weight.

*Take caution when on the BOSU. This will challenge your balance more since you will be on one leg.

Training Tip: If you run/workout with headphones it is a good idea to make sure you can still hear your surroundings. This is especially important if you are running outside on a busy street or not. It's other drivers that can not be trusted. You want to make sure you can hear people talking and car horns. If your music is too loud and you can't hear the person next to you, turn down your music just a tad. Also, run on sidewalks... not train tracks. This may be more encouraging to do so: Jogger Killed.

Training Songs: I've downloaded a lot of newbies this week! I've found some on my own and others by friends! Thanks y'all for all the recommendations. Please feel free to add any recommended songs you've found! Enjoy!

1. Creole- Beyonce

2. H*A*M- Kanye West ft. Jay-Z

3. Breaking Dishes- Rihanna

4. All I Want To Do- Sugarland

5. The Toadies- Possum Kingdom

Training Lagniappe: OMG The Mardi Gras Half Marathon is only 25 days away!! I am to the point in my training where I am ready to tapper! I always get this way about a month before a race... worn down. However, when it comes to race day I feel refreshed and ready to conquer! I'm aiming for a new PR of a time below 1:45. These last few weeks of training I am going to focus on relaxing during my runs, kicking butt up those hills, and a few more long runs! I'm ready NOLA!

Happy Running,

Jayme Bergeron, BS

ACSM Health Fitness Specialist

"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