Wednesday, December 31, 2008
Thursday, November 20, 2008
Our Juice bar is almost done! Here is a pick of the latest! We are getting there! It is so exciting to see a vision you had come to life and become a reality. Having a juice bar in our gym has always been on my "someday" list and now I can cross it off!
Yesterday, when I finished training the group of women I train at 5:30am every morning(they are my fit chicks who are inspiring me while I write my book)we had a little sample of our post workout Strawberry Surge Shake- Yum! They are 12 weeks in to their fit chick challenge and are looking hot! Good job girls!
Sunday, November 16, 2008
Friday, August 22, 2008
BTW, If you are looking for some great kettlebell workouts you have to check out Art of Strength. www.artofstrength.com. The DVDs are awesome to follow along with.
This is the workout I did-
I did Round 1-3 around 3 times all with the 24kg bell. It was a tough workout!
Between rounds I took 1-2 minutes and grooved out to my Ipod as my active rest.
Repeat the following 3x each round
Dead swings 5x
Sumo Deadlifts 5x
Repeat the following 3x each round
Clean Ladders 1x2x3x L,R
5 one arm swings L,R
Repeat the following 3x each round
Front Squat 10x
Single Leg Deadlift 5x R,L
Now I am drinking my postworkout shake, gonna hit the shower and head to work! Have a great day!
Tuesday, August 05, 2008
Stay tuned for the release!!!
Have a fabulous day!
Train hard and stay focused!
Monday, July 21, 2008
One of my clients, Hillary Skahan, completed her first Figure competition this past weekend and took home 2nd place! She was so great to work with, worked hard and it all paid off. She looked amazing on stage! Congratulations! I think she is hooked so we'll probably be seeing more of her on the Figure stage soon. Congratulations Hillary!
Sunday, July 13, 2008
I first noticed this when I did my Ironman. The first clue was when I was absolutley not going to wear a sports bra top at my Ironman because I did not like the way my midsection was looking. Here I was in what you would think would be the best shape of my life, ready to become an Ironman yet I wanted my abs covered up. After my Ironman and looking at the pics of me in the race
I knew my body needed a break from all of this endurance and I missed my abs and my defined arms but when I qualified for the World Championships I decided I needed to stick with the endurance a little longer to have the experience of going to the World Championships so I kept running, biking and swimming and looking more and more like an endurance athlete.
Now that World Championships are over and I had an amazing experience I am ready to get my "figure" back. When I say "figure" what I mean is looking like a figure competitor. I don't necessarily want to compete but I do want to look like I could compete.
So, since the World Championships(5 weeks ago)I have done ZERO cardio, aerobics, or anything endurance related. I have instead been doing 5 days a week of strength training and interval style cardio using burpees, jumping jacks, etc. My body quickly dropped a couple pounds and above all looks more defined and I am getting my "figure" back!
I love manipulating my training to make my body look different. It is so amazing!
Anyway, today I decided I wanted to go out for a run. It has been 5 weeks. I would do the short 2.5 mile loop that I was doing leading up to the World Championships. I was doing it once a week and timing myself and each week getting faster until I had a personal best the week before I left for Vancouver. I headed out today and felt pretty good. Amazingly after not running for 5 weeks I was able to match the time I did the loop in 2 weeks before Worlds. So, I didn't set a personal best but I haven't lost too much over the 5 weeks.
And I am getting my abs back! Go "figure"!
Thursday, July 03, 2008
His big idea is that goal setting is for couch potatoes but once you are off the couch and accomplishing something you need to think about more getting into the mindset of working on the process and not what the actual goal is. Decide who you want to be, what you want to become and then get into the mindset every single day to become that person. But don't focus on a specific date when you will accomplish a specific goal. You might limit yourself.
In other words, goal setting is great for getting you focused on something like losing 10 pounds or saving $25,000 in the bank. These are very specific goals that you can focus on but once you have got that down and you are doing the things that successful people do should you continue to try to set goals or should you work everyday to be the best you can be at what you do and who you are? And not limit yourself to a specific goal on a specific day? What can you contribute today?
It was a great CD and made sense to me. I think it goes along with my whole "What's next?" blog post that right now I am just continuing the process at becoming the best I can be without a specific goal to focus on. It is a different feeling for me being so goal oriented and always looking for What's next....Instead I am focusing on what do I have to do today to be better tomorrow in every aspect of my life and who knows where it will take me...
Sunday, June 29, 2008
By Robert J. Hastings
Tucked away in our subconscious is an idyliic vision. We see ourselves on a long trip spanning the continent. We are traveling by train. Out the windows we drink in the passing scene of cars on nearby highways, of children waving at a crossing, of cattle grazing on a distant hillside, of smoke pouring from a power plant, of flatlands and valleys, of mountains and rolling hillsides.
But uppermost in our minds is the final destination. On a certain day at a certain hour we will pull into the station. Bands will be playing and flags waving. Once we get there so many wonderful dreams will come true and the places of our lives will fit together like a completed jigsaw puzzle. How restlessly we pace the aisles, damning the minutes for loitering-waiting, waiting, waiting for the station.
"When we reach the station, that will be it!" we cry. "When I'm 18." "When I have my dream job!" "When I save a million dollars!" "When I get married!"
Sooner or later we must realize there is no station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly outdistances us.
"Relish the moment" is a good motto especially when coupled with Psalm 118:24: "This is the day the lord hath made; we will rejoice and be glad in it." It isn't the burdens of today that drive men mad. It is the regrets over yesterday and the fear of tomorrow.
So, stop pacing the aisles and counting the miles. Instead, climb more mountains, eat more ice cream, go barefoot more often, have more late nights, watch more sunsets, laugh more, cry less. Life must be lived as we go along. The station will come soon enough.
Wednesday, June 25, 2008
She took this goal head on. She followed everything I told her and worked hard spending hours and hours running, biking, swimming and in the gym to reach her goal of becoming an IRONMAN! Her training was not without obstacles which she overcame like a true athlete and stayed focused on her goal.
She competed at Ironman Cour de'laine where the water was a chilly 57 degrees Farenheit. She had a great swim and a pretty good bike. Her only obstacle during the race was some stomach pain on her run where she found herself having to walk more than she would have liked to but she didn't let it get her down mentally but stayed focused on finishing the day and crossing the finish line to be an IRONMAN!
Great job Kim! You are on an IRONMAN!
Pictured: Kim doing Wildflower Long Course as one of her training races leading up to her Ironman.
Tuesday, June 24, 2008
I completed my Ironman last year, a huge goal for me that took 6 months of focused training to close in on and successfully accomplish and then the question came- "What's next?"
My next goal was my first Powerlifting competition where I set a National Record and won 1st place which was way more than I ever expected to do. Wow! The Youtube video of me was passed around and I showed off my medal and then the question came again-"What's next?"
In the mean time I had received an email that I qualified for the triathlon world championships in Vancouver, Canada and had earned a spot on Team USA. I couldn't pass up this opportunity so I had an answer to "what's next?" I went and represented Team USA at the World Championships, had a great experience and had a personal best and now once again am getting the question- "What's next?"
At this point, I have not come up with a "What's next?" but instead am focusing on doing something everyday to better myself physically along with working towards goals for my business. I am continuing the process without having a "what's next?" Is it possible to push yourself as hard without a "what's next?"
Who knows- maybe I'll decide to do powerlifting again, or another triathlon or maybe I'll get back into the Figure competition world. But in the mean time I will wake up and train everyday to continue the process of pushing myself physically whether I have a "What's next" or not.
I challenge all of you to also focus on the process and not the outcome. Everyday wake up and do what you need to do to continue the process of working toward your goal. The process of becoming who you have to become to accomplish the goal is the rewarding part. The outcome, accomplishing the goal, is the cherry on the top!
I'll keep you posted when I figure out "what's next..." :)
Wednesday, June 18, 2008
My entire staff attended the Long Beach conference and came back with a ton of useful information. We are going to be meeting this week to discuss all of the changes we will be making. The key after a weekend like that is taking action implementing your new ideas. It doesn't do you any good to learn new stuff if you don't take action and use it. I have asked my staff to each write down ten things they learned, want to implement or took away from the conference. I do this at every conference or seminar I attend- I leave with 10 "to do's" that I am going to put into action immediatley.
We also had Martin Rooney and Bill Parisi do a staff training before the conference at our gym and John Berardi do one after the conference. Our staff got a huge education this weekend and took a giant step ahead of most trainers in the industry to being the best and now we need to take action!
Monday, June 09, 2008
I accomplished my goals with the race- to hold my own in that group of amazing athletes from around the world, not to be last and to have a personal best. I actually did 2:40 which is about 15 minutes off my personal best at Olympic distance. It is amazing when you are competing among the best there is, how much you step your game up. I can't believe I did 2:40. I actually ran under an 8 minute mile which is the fastest 10K I have ever done but again when you have the fastest people in the world running by you you tend to step it up.
They did change the swim to an 1100m swim but it was freezing cold with tough currents and waves and they actually canceled it shortly after my wave went for the rest of the competitors. I couldn't believe they canceled the swim at the world championships but I guess the conditions were that bad so I was that much prouder that I finished the swim. It was the hardest swim I have ever done. None of the men got to swim. Crazy! So, I decided that I get credit for doing full olympic since it was such a tough swim. I think I ended up swimming 1500m anyway.
It was so amazing to be in the race wearing Team USA and have people from all over the world. There were a lot of Great Britain people and Australians, Brazilians, South Africans, Ireland, and I am sure more. Go USA! At the finish line they handed me an American flag to carry across the finish line which was such a great feeling.
What an amazing experience! I am so glad I went!
Wednesday, June 04, 2008
I am sure this will be an exciting weekend. I am going into it for the experience and ofcourse all of the Team USA gear :) and to be a part of Team USA. This is especially exciting on an Olympic year. I don't have any expectations for the actual race. I had a really good race at Wildflower
so I am feeling good about it but the level of competition is a little beyond my comfort zone so I am just going into it to enjoy the experience and hold my own against everyone else.
I will give you a recap when I get back!
Tuesday, June 03, 2008
My topic was strength training for women and it seemed to be well received. I have to say I was nervous being in that line up of well known speakers in this industry. I think women in this industry and men working with women are looking for guidance and I was able to offer some advice after coaching women for so many years and from a woman's perspective. So I had a good turnout in my room and lots of great feedback.
The last Perform Better conference takes place in Long Beach on June 13th,14th and 15th. If you are on the west coast, don't miss it! The information packed in to these three days is something you can't miss if you are a trainer or someone who wants to get into the fitness industry. Check out their website for more info at www.performbetter.com.
Our entire Results Fitness team of fitness coaches will be in attendance!
Monday, March 31, 2008
Erika Lilley(above at Ironman Wisconsin) who has been my training partner, a fitness coach at my gym and a friend of mine qualified for Kona this past weekend! She is also co author with me on our book, So You Want To Train For Your First Triathlon. She raced at the California Half Ironman and came in second place and got a Kona slot! When I met Erika about a year and a half ago she first contacted me to help her with her training and told me her eventual goal was to go to Kona. I started training with her as a training partner and helping her plan out her training and have watched her grow as an athlete and push herself day in and day out to achieve this goal. I am so excited for her, what an amazing accomplishment! She set this goal and has accomplished it!
SHe is a talented athlete but more than that she works extremely hard to bring out the best in herself. Going in to this race she was not without obstacles. For one she has been busier than ever at work as a fitness coach training more clients than she has ever trained before so her time was limited and her energy was being used up...but this was not an excuse for her...also about 2 weeks before the event she crashed on her bike and it completely cracked and she had bumps and bruises and could have easily bowed out at that point...but that didn't stop her, luckily a local bike shop hooked her up with a new frame and put it together for her so she had a bike to ride.
She stayed focused no matter what and had a great race and now is going to Kona!!!!
Congratulations Erika! I am so proud of you!
Monday, March 10, 2008
What a great experienceI had! Never would have thought. If you never try, you never know...
Tuesday, February 19, 2008
Our staff also join in and have our own challenge where each of us set goals and push ourselves to new levels over the 12 weeks with our clients. We each put money in and the winner gets the whole pot at the end.
So, what's in store for me over the 12 weeks?
Ever since my Ironman I would say I have been slacking(that is compared to doing 20 hours a week of exercise). Since my Ironman I have been to Scotland twice for 2 weeks at a time(not the best for preventing post Ironman weight gain) and ofcourse the holidays and whatever other excuse I can come up with...I gained some bodyfat and haven't been as consistant as I usually like to be with my nutrition and training....YES, Rachel Cosgrove loses focus sometimes too... :) I am only human.
I think some of my clients think I don't have to work at it BUT for me if I am not consistant I have the genetic potential to gain body fat quite easily so a few months without keeping myself focused and consistant and I have gained a few pounds.
Our bodies are always fluctuating. It is hard to ever truly "maintain," you are usually either gaining bodyfat or losing bodyfat. I always tell my clients to have an upper limit that they will let themselves get to before they will take action and and get back down closer to their target weight and bodyfat. There are times of the year when everyone will edge up on that upper limit and then times to step up your training and peak at an all new fitness level.
Now is a time to step it up and peak. I have twelve weeks and over that twelve weeks I will-
1. Lose 8 pounds of body fat(to be at a lower bodyfat than when I did my Ironman).
2. Compete in the California Half Ironman at the half way point(in 6 weeks).
3. Compete at Wildflower Olympic distance at the end of the 12 weeks with a personal best at an Olympic Distance race leading to the World Championships that I will be attending in June in Vancouver, Canada.
Join me on my challenge. Check my blog regularly for updates over the next 12 weeks! Gotta go pack my lunch and train :)
Sunday, February 17, 2008
So, I had to decide by Feb. 15th if I was going to pull out to get a refund and I was struggling with this decision....So, I emailed my good friend Alison who is also a coach with me for Team in Training for advice and she said,
"It sounds like you really do want to do the race but you know you won't be 100% ready for it. I say if you can do the race without injuring yourself because of being unprepared then go for it. If nothing else it would be a really good training day. You have to be ok with however you perform that day and just enjoy it for what it is. I think you will feel better if you just do it. :)"
So, decision made- I will just do it and enjoy myself no matter how I end up doing. I will put what I can in to my training these next 7 weeks and give the race everything I can that day.
I will Just do it! Thanks for the help Alison!
Monday, February 04, 2008
Last year my focus was on completing an Ironman, I made my training my priority and I never missed a training session. I gave everything I had to every training session whether I would have anything left at the end to go to work or not. I completed my goal of finishing my first Ironman and crossed the finish line in a decent time. I gave it everything I had. That was my one goal last year and I undoubtedly completed it.
I had someone else running my gym for me last year while I trained for my Ironman and it's true what they say- nobody cares about your business as much as you do. As it turned out that somebody was not focused on my business at all and unfortunatley the business suffered while I was focusing on training for my Ironman.
I told myself going into 2008 that my priority is my career and business this year. So, one month into the year and we have had a record month at the gym, signing up more new members than we ever have before. We are also expanding and taking over next door. I have been hired to be on the Perform Better Tour with the best speakers in the fitness industry. I am making a ton of progress on my career and business goals and I want to keep going full force ahead reaching our potential at our gym this year and in my career. I want to undoubtedly reach my potential as a business owner and fitness professional in 2008.
The question is can I still compete in triathlons with the same performances I gave last year? Or am I Ok with my performances dropping from what they were last year? I am still signed up for a few races this year, one of which is in 8 weeks, the Ca Half Ironman, and my training has been lacking. I get in like 4 workouts a week which seems like nothing compared to what I was doing last year leading up to this same race. I am debating on if I should even be doing the race. I don't like to do anything if I am not doing it the best I possibly can and I know I will not be going into this race the best I can because my training time is limited.
Will I enjoy myself and get something out of completing the race a third time even if my time is not as good as last year? Or will it take away from my focus this year of running my business? We should be getting the keys to expand in 4 weeks so I will absolutley not be focused on this race at all because my focus will be on the expansion. But will having this race keep me in "balance"? Or will it take away from the one goal I undoubtedly want to hit this year, of growing and expanding our business to reach it's potential?
If you undoubtedly want to hit a goal- go after that one single goal with everything you have and do not get distracted with anything else. To reach a goal it almost has to become an obsession day and night. Focus on what you want!
Monday, January 28, 2008
I am just excited to have qualified and to get to go and experience being on Team USA and ofcourse get all of the cool Team USA gear :) I really have to train my butt off for it though so that I am not the very last one to finish. I looked up the results and with my last olympic distance race time I would be 78th out 81 in my age group so I need to work on getting faster than that! This will be a really good goal for me to do well at this race(well for me).
In the mean time I have my annual half Ironman in 9 weeks, the California Half in Oceanside that I have done the last 2 years. I have to beat my time last year which will be tough since I was training for an Ironman last year.
I'll start keeping you updated on my training on this blog. Train hard and stay focused!
Thursday, January 24, 2008
Click here to purchase NOW
Last year my training partner and I, Erika Lilley, started writing a book about training for a triathlon. We wanted to include EVERYTHING we knew as triathletes ourselves and coaches. Through our own experience as triathletes, coaching other triathletes and attending courses and certifications on training for triathlon we have figured out the most effective training programs to have your best performance and stay injury free throughout your training. We included it all in this book!
If 2008 is the year you will do your first triathlon, you cannot start training without getting this book. Included in this book is-
- Planning your season and setting your goals
- A complete 24 week Triathlon Training Program- exactly what to do every day to complete your tri
- 24 weeks of endurance specific strength training workouts complete with pictures and descriptions
- Flexibility for triathletes, what to include and what not to include
- Getting the right gear- what not to forget
- Nutrition and hydration- both the basics and what to do to ensure optimal performance
- Preventing and treating injuries
- How to have optimal recovery and get the most out of your training
- What to expect on race day
Currently available as an Ebook, Click here to start reading immediatley and start training for your first triathlon!