Tag Archives: running

Fabulous Adventure Vacations with Just Enough R&R


There are three kinds of people in the world: those who take a vacation to totally relax. They go to place like Hawaii and Mexico to stay at an all inclusive resort to golf or spend time in the spa. A vacation is a way to get away from the world.

Then there are those who see a vacation as an adventure. It’s a chance to hike a mountain pass, to camp on the ridge and see the sunrise. A vacation is a chance to breath deep as they plunge into new experiences and to see what their bodies can do.

Then there are people like me who want a little bit of both. I want a good hike in the morning, followed by an amazing meal of local cuisine. I don’t mind getting up for sunrise as long as there is a cup of tea and a comfortable bed waiting for me at the end of the day. I want to get away from my every day, but I still want to experience what the world has to offer.  If that describes you too, I’ve got some great ideas for a fit adventure followed by a little R&R.


Hood to Coast Relay: Here’s your chance to see that amazing sunrise! This 198-mile relay race takes you from Mount Hood to Seaside, Oregon. It’s the longest relay foot race in the world, starting early on Friday morning and lasting well into Saturday. Stay the night at the Shilo Inn in Seaside after the race to rest up, have a good meal, and catch the shuttle service back to Portland on Sunday. (more…)

30-Minute Outdoor Fitness Circuit That Lets You Skip the Gym

Take it from AcaciaTV motivation coach Alison Heilig, you don’t have to join a gym to get in shape and lose weight. Heck, you don’t really even need any equipment.

“Every time, we change it up and make a game of it to keep it exciting,” Heilig said of her weekly workouts with her neighborhood running club.

Want to join in on the fun? Lace up your shoes and try this outdoor fitness circuit. After a 5-minute warm up, alternate between 2 to 5 minutes of walking or running and these four fitness moves. Do a 5-minute cool down at the end. Start with one circuit and build up to three!

stair running acacia


Find a set of stairs with at least 20 steps and sprint up to the top. Jog down and repeat for a total of 3 sets. If you can’t find a staircase long enough, just do more reps on a shorter set or use a curb, bench, or box to do step-ups for 1-2 minutes. Challenge yourself by taking the steps two at a time. (more…)

The Must-Have Gear for Every Type of Runner


The great thing about running is the fact that you do not have to define yourself as a specific type of runner. As Shape Magazine explored, running really is an “every man sport.” There are so many different types of runners out there, so naturally, each type of runner needs equipment that will help them out! Let’s explore what each runner needs to perfect their sport.


Best Gear: Minimalist Running Shoes

Barefoot runners are tough, you guys. As the word “barefoot” implies, these are the people who prefer to run as naturally as they were born — without sneakers or anything! According to DietsInReview’s Kelly Turner, trainer and fitness journalist, barefoot runners need the proper shoes and socks. Check out minimalist running shoes to protect your feet — there are lots of choices out there.


Best Gear: Layers

Some people are tough enough to handle the rain, sleet, and snow. If you are one of these awesome people, make sure you layer — something that is not a natural thought before you head out on a run. Also, consider a hat and a water resistant jacket if you live in a rainy part of the country.


Best Gear: Trackers and monitors

Marathon runners are definitely not the casual type. If you are a marathoner, you are likely interested in keeping track of your personal data, which is why you will need to invest in a mileage tracker, a heart rate monitor, or even just an app on your phone, (find the best trackers here) which are often built into phones these days. Don’t forget a running belt so you don’t have to carry your water or fuel snacks. Your arms will get tired eventually. (more…)

The Hottest Fitness Trends to Rock Your Body in 2015


Each year the American College of Sports Medicine (ACSM) surveys its membership of fitness professionals (myself included) to identify the top trends in fitness. The 2015 list was recently published with, in my opinion, only a few surprises.

What did surprise me on this list? Outdoor activities are #12! I see and hear a lot about running in fitness circles, but not much else. Most popular classes and activities take place in some sort of gym, be it a commercial one or the budget home gym you created in the spare bedroom. I would love to see more people get off the spin bike and on the bike path. Hiking is a new love of mine and, unlike the treadmill, it does wonders for your body and soul. Boot camps are last on the ACSM list at #20. They are still very popular in the Midwest so I am curious what group fitness trend will be taking their place. What are you seeing where you live?

Agree or disagree, here are five “big” fitness trends you can look forward to in the coming year.

1. Body weight training and High Intensity Interval Training came in #1 and #2, respectively, on the ACSM list. This worries me for two reasons. One, the high rate of injury that goes along with beginners starting at too high of intensity as well as over-training, and two, the level of burnout that often follows. I think body weight exercises are great. They can be some of the most challenging exercises you can do, but if proper form isn’t developed before adding the explosive intensity of popular programs like Insanity or P90X you may be asking for trouble.

Trend tip: Perfect your form on squats, push-ups and other body weight exercises slowly before adding weight or plyometrics. 

Running for Her Life: One Woman’s Escape from Human Trafficking Made Her a Runner and Survivor


Megan grew up in what some might consider an idealistic environment. They were a seemingly typical middle-class, Caucasian family; mom stayed home with her and her sister, and dad made it to all of her soccer games. Megan was first chair violin and graduated from high school as part of the National Honor Society. Her parents have been married more than 30 years and the family attended church regularly. However, after an abusive five-year marriage, she was left alone to support two small children. Her naivety and vulnerability, both emotionally and financially, put her at risk for sexual trafficking.

“Human trafficking is a very complex issue, and a lot of times people think that it’s something you can just ‘get out’ of. Unfortunately, it is not always that easy because there are social and economic obstacles, as well as mental and physical safety that all must come together. It is often, as in my case, a long process to fully get away from a predator and the subculture entirely,” shared Megan. “In short, I was able to leave my pimp and move back across the country, but it took another six months until I was in a place I could leave the sex industry entirely, and it has been almost two years of intensive recovery since then.” (more…)

TaVona Boggs Lost 82 Pounds and Started a Social Fitness Group for Women

TaVona Boggs spent most of her adult life on a diet. When she wasn’t on one, she was thinking she probably should be. Finally, she learned how to make peace with food and gave up on what she calls the, “all or nothing” mentality. After an 82-pound weight loss, TaVona is competing in duathlons and inspiring other women to break out of their comfort zones.

TaVona collage

When did your weight struggles begin. As early as age 10, I remember begging my mom to buy me a thigh master. Throughout high school I kept my weight in check with physical activity, like cheer leading, volleyball and more, but once I entered an intensive physical therapy program in college, the weight crept back on.

What habits specifically led you to gain weight? I did not know how to eat properly. My solution was to eat what college kids ate and when the weight escalated, I would diet down to what I thought was an appropriate weight only to gain it back once I stopped dieting.

What prompted the change? I stepped on the scale one day and it said 224 pounds. At that point I had become so sick of dieting I couldn’t do it one more time so I said to myself, “I have to learn how to eat real food, and still enjoy myself.”

How did you lose the weight? With my mother’s encouragement, I decided to join a commercial weight loss program. With the support of the ladies in my group and my mentor, I was able to get to my goal of 155 pounds. After a while, counting points and managing my weight through exercise only got me so far. I oscillated, then got stuck and eventually saw the weight starting to come back on.


4 Foods Runners Must Eat for Training and Recovery


Two friends train for a marathon. They follow the same training plan and meet for long runs on Saturday mornings, keeping each other accountable to their goals. When the big day arrives one crosses the finish line with a smile on her face and arms raised in triumph. The other hobbles across, much later, ready to collapse in pain.

Our late finisher didn’t get injured. She trained hard but she neglected to pay attention to her fuel and her rest. Rest and recovery are THE difference makers not just in race training but also in fat loss, fitness and overall health. Giving your muscles time to recover and rebuild is key to a healthy and strong body that will carry you wherever you want to go. Getting plenty of quality sleep and including scheduled rest days gives the body time to recharge, repair and be ready for the next workout.

Finding the right calorie balance to meet your training level is just as important as finding the right running shoe. A balanced plate MUST be part of the training and recovery plan. Lean protein, smart carbs, and healthy fats provide fuel to replenish energy stores and rebuild muscle. Eating too little can leave you drained, while eating too much of the wrong things (like over carb-loading or surviving off fast food) can also leave you feeling sluggish. (more…)

The 5 Indoor Fitness Trends Your Body Deserves to Try This Fall


Resolution season is just around the corner, which means now is the time to get serious about your fitness. Make your outdoor workout continue for as long as possible, but when the cold sets in leave your excuses at the door! Whether you’re moving the workout indoors or it’s just time to explore some new ideas for staying active, these hot fitness trends will satisfy your body’s need to sweat and move.

Here are 5 ways to stay fit for fall: 


We spoke with former drummers Christine Perrenboom and Kirsten Potenza as they combined their passions for music and fitness to create POUND, a full-body cardio workout that uses lightweight drumsticks to beat out rhythms to high intensity music, plus some Pilates and plyometrics. Torch up to 900 calories in 45 minutes at Crunch gyms or through their DVDs. We seriously love this liberating workout!

2. PiYo

A little bit Pilates, a little bit yoga, and maybe even a little bit rock ‘n roll. PiYo is a total mind-and-body workout that boosts the energy of the class with upbeat music. You’ll torch calories during this strength and cardio class, which introduces elements of Pilates, yoga, and even dance and martial arts. PiYo is not to be confused with Yogalates. (more…)

Nike+ Running is the App that Loves You Back: Why the Cheers from the Sidelines, and Facebook, Actually Matter

interactive apps nike

Talk to anyone who’s ever run a marathon, a 5K, or any of the other Ks and they will tell you the best motivation is the crowd on the sidelines. The applause, and shouts of “come on, you can do it” are sometimes all the push they need to hoof it another mile.

Now, thanks to apps like Nike+ Running that sync with Facebook, runners can experience the same race-day rush during their daily trek through the neighborhood or park.

Angela VanBuskirk is an avid runner who participates in several races per year. She competes because they make her feel strong, alive, and also, she admits to being a medal hoarder – the bigger the better. The best thing by far, she says, are the cheering crowds.

“It’s a thing where your body is working so, so hard,” VanBuskirk explained. “You push harder than you ever knew you could and then seeing that finish line, hearing people who have never met screaming ‘YOU GOT THIS! GO! FINISH STRONG!’ It’s better than anything.”

“Out of nowhere you will hear the roar of a crowd, then another, it’s friggin awesome.” 

She was introduced to the Nike+ Running app by her buddies in the Ozark Mountain Ridge Running Club. It offers the option to sync with your Facebook account and each time you run, the following message is delivered to your followers: Angela is out on a run with Nike -Send me cheers along the way by liking or commenting on this post.

Angela says it was a surreal but wonderful experience to hear the applause and cheering noises through her ear buds as each like and comment came in.


Kristy Brock Lost 93 Pounds after She was Diagnosed with Celiac Disease, and Started Running

Kristy Brock remembers the day she saw the scale hit 300 pounds. “I felt like I had hit bottom,” she admitted. “I had no where to look but up, and I came to a place where I realized I had to surrender. I let go of the food issues. I wanted to be an example of self-control, love and life, not loss of control and laziness.”

Kristy Brock used a combination of “real food” and running to lose an amazing 93 pounds.

kristy brock before after

More from Kristy  –

Tell me when your weight struggles began. Weight has been a personal struggle for me for as long as I can remember. I joined “Diet Workshop” in 4th grade and went from 90 pounds to 70. In high school I struggled with anorexia and bulimia. After high school I married someone who struggled with drug addiction, and I dealt with the stress of that by seeking comfort in food. I also had three children and gained weight with each of them.

What habits specifically led you to gain weight? I didn’t have any control over portion size, or what I was eating. I ate foods that tasted good and made me feel good. I felt like the food controlled me. I ate when I was bored, when I was tired, when I was stressed

What caused you to realize you needed to change? When the scale hit 300 pounds, it scared me. I had little to no energy, and had four active kids (two of whom are on the autism spectrum) to take care of. I started to feel like the “fat mom”, and was embarrassed for my kids. I kept thinking of What’s Eating Gilbert Grape and how they felt about their obese mom.