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Crusin' with a NEW Trim Body in 5 Weeks Time!

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I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
  • Get Your 10,000
    Those with inactive lifestyles take less than 3,000 steps a day, and the average American logs only slightly more, coming in at around four to five thousand. If this includes you, it’s time to get moving. Read >>
  • Ready, Set, Race!
    Running a race is an admirable goal. But you won’t reach your goal without a plan and some effort. Use these tips to get to the finish line. Read >>
  • Supplementing Made Smarter
    Many people automatically assume this refers to steroids or high levels of protein powder. But as many in the gym know, there are many valid, safe supplements in the fitness world that can take your skills to the next level. Here's how to make sure your supplements do nothing but help your efforts. Read >>
  • What You Need to Run Right
    You may love it or you may hate it, but running is a great way to get in shape, lose weight, de-stress, and improve your health. As an added perk, it’s also one of the simplest exercises to do. Read >>
Health and Fitness News
Chandra Young is now a professional Fitness Trainer

Self Actualization is true happiness and I couldn't be happier.   I trained with Coach Berry and realized the path to my fullfilling my dreams and professional goals.  I am now a Certified Personal Trainer with my own business.  Please read my story at by clicking here >>

Ready, Set, Race!

Tips to train for your next competitive race.

Running a race is an admirable goal. But you won’t reach your goal without a plan and some effort. Whether you’re planning to run a 5K, 10K, half marathon, or a full marathon, you’ve got to train. A few weeks may be all it takes to get your body ready for a 5K, while training for a marathon will take months.

Once you’ve set your eyes on the finish line, here are a few tips for successful training.

Suit Up

Optimal performance starts with the right running gear. You don’t want an injury to keep you from the race so before you hit the track, so head to a specialty shoe store and let a professional help you. What works for one person may not work for another. The type of running shoe you get will depend on your foot measurements and the way your foot touches the ground when you run.

Beyond your shoes, you’ll need to find comfortable clothes that will keep you cool and dry. Cotton is no longer the fabric of choice for runners. Find fabrics that keep sweat off your skin.

The will to win means nothing if you haven’t the will to prepare. - Juma Ikangaa

Make a Schedule

Whether you’re working with a trainer, a friend, or going solo, you’ve got to have a plan. Sample training schedules can be found online for the length of your race. Get a routine that matches the distance you want to run and check out the daily requirements. To make your race a reality, you may have to make some adjustments to fit in extra hours of training. Your body works best if it exercises at around the same time each day, so try to train at the same time you’ll be running the race.

Remember, training to run a race doesn’t just involve running. Stay in shape, avoid overuse injuries, and build muscle by mixing things up with cross training. Run several days a week, then do weight training or Pilates on the other days. Be sure to get enough rest and sleep.

Know the course you’ll be competing on. If it’s hilly, train on hills. If it’s on trails, train on trails.

Don’t Give Up

Running may look easy, but as you’ll soon learn, it’s not. So don’t expect to run like a pro after a week of training. Slowly increase your speed and distance. Going too far or too fast too soon may lead to injury or burn out.

At the same time, remember it won’t always be easy. In fact, some days you may feel like quitting. Keep your eyes on the finish line and your mind on reaching your goal. Running a race isn’t just a physical act, it’s also psychological. Find a friend or family member who can train with you or at least cheer you on to stay motivated.

Fuel Your Body

Training requires extra stores of energy. Fill up on complex carbohydrates, protein, fruits, and vegetables to keep up your strength and repair muscle that gets injured during training. Before the race, determine what kind of pre-race foods would help you run your best.

Whether you feel sweaty or not following a run, your body needs its fluids replenished. Drink water or a sports drink before, during, and after exercise to prevent dehydration.

Learn Proper Form

You may think running comes naturally, but there’s an art and science to it. Correct running form involves your whole body. From the way you hold your arms to the way your feet touch the ground, get tips from a professional or do your own research. It’s important to practice running the right way from the beginning to avoid bad habits.

Also, you should always stretch after you run while your muscles are still warm. This will keep you flexible and decrease your chance of injury.