As Kiri has mentioned in her blog this week it is so important to have a goal. I think that in winter it is even more important to have a training goal as this will help keep you motivated on days that you would otherwise decide to stay in doors with your feet up!

When I spoke to Kiri yesterday she was telling me how she is going to run her 100th marathon in Auckland in 2015. The reason that Kiri will reach her goal is that she has gone and planned out all of the marathons that she needs to run in the next 2 years to achieve this goal. At the moment she just needs to find 4 more marathons to fit in her schedule over the next 2 years. She even went as far as planning where she wanted to run her 100th – she of course chose the Auckland marathon as she wants to be with friends and family.

There is nothing super human about Kiri’s goal or mine for that matter, we just know how to set goals and then achieve them.

If you are struggling to set yourself a training goal then I strongly recommend that you jump on to my homepage and grab yourself a free 30 minute strategy session and I can help you set a goal.  Because without it you have nowhere to aim.

“Dear Mrs. Sally Feinerman,

Congratulations! On behalf of Twin Cities In Motion and Medtronic Philanthropy, it is our pleasure to inform you that you have been selected to be a 2013 Medtronic Global Hero.
The Medtronic Global Heroes program was started seven years ago to celebrate runners like you who, with the help of medical technology, have continued to lead a full, active life. Your story stood out among more than 260 applicants. This year, you’ll join 24 other Medtronic Global Heroes from around the world. You’ll be running the Medtronic Twin Cities Marathon on October 6, 2013 in the Twin Cities of Minneapolis and St. Paul.
Of course, this program is more than running the marathon. It’s an exclamation of full life. Your accomplishments stand as an inspiration to others.”

I was thrilled to learn that I had been accepted. Part of the trick for me was believing that I had been accepted prior to finding out! I had it written on my calendar and I also put it on my vision board. I gave this application my attention but I was also removed emotionally from the outcome.

Now that I have been accepted I am totally focused on the opportunities that lay ahead, and how I can spread my message of heart disease in a bigger way globally.

Kiri has me covered with a training programme and I am kicking that off this week.. I am opening up an opportunity for anyone to come and do a training run with me on a Friday. If this interests you, email me to find out more details.  sally@fitnessfix.co.nz

First of all – I am so thrilled for Sally who got accepted to run the Medtronic Twin Cities Marathon on 6 October!  (Way to go Sal – I’ll be busy planning your 16 weeks of training this weekend – and I can’t wait to see you run it!)

This week I wanted to share some interesting facts that I found online about the marathon – I thought they were great!

•     ‘Marathon’ comes from the legend of Pheidippides who is said to have run from the city of Marathon to Athens to give word about the Greek victory over the Persians in 490 BC.  After delivering his message, it’s said Pheidippides collapsed and died.

•     The Boston marathon is the world’s oldest annual marathon, first run in 1897.

•     Oprah finished the Marine Corps marathon in 1994 in 4 hours, 29 minutes. After finishing, Winfrey said, although making it through was “better than winning an Emmy,” she had no desire to ever run another marathon.

•     In 2003, Sean Combs set out to ‘beat Oprah’ in the New York City marathon. He finished in 4 hours, 14 minutes, 54 seconds.

•     The New York City marathon, held annually on the first Sunday in November began in 1970 with 127 runners who paid an entry fee of $1 to run several loops through Central Park. Only 55 finished. In 2013 non US competitors will pay $347 to participate.

•     0.5% of the U.S. population have completed a marathon

•     Charity fundraiser Lloyd Scott completed the 2002 London marathon wearing a 110 lb deep-sea diving suit. It took him five days and eight hours, breaking the world record for the slowest marathon time. His suit is now on display at the National Maritime Museum.

A great place to get started with group fitness classes is right here at Fitness Fix. We keep groups small to create a supportive and non-intimidating environment for you to get fit, gain confidence and workout with other like-minded women. Our classes make fitness fun and affordable, and will support and challenge you as you work towards your fitness goals.

Our circuit training class is suitable for anyone looking to improve their fitness, tone up or lose weight. Circuit training is often underrated and overlooked as a form of training, but whether it is the basis of your training or an extra session each week, it will help you improve your fitness performance through time-efficient training. If you’ve thought about coming along to a class, here’s some more info to show you why it will be a great idea!

Short n sharp
Circuits shorten the length of time that you need to train, so they’re time efficient for all you busy women out there!

Full-body workout
Circuit training is a great way to get a full body workout in a short amount of time. Each circuit class consists of upper and lower body exercises which allow each muscle group to recover during the workout.

Muscle Up
The Strength Circuit is designed to give you an overall workout using exercise equipment to increase your strength and give you a fat-burning fix.

Burn baby burn!
The Cardio Circuit is a high intensity fat burning workout to maximise your calorie burn. This circuit is an effective and time efficient way to getting results.

Need to redeem yourself after the weekend?
Our NEW 10am Monday morning KICKSTART classes are the perfect way to start your week right! This class is a mix of strength and cardio which changes from week to week.

Like to give it a try? I know you’ll LOVE your Fitness Fix class, so I’m offering for you to try your first class for FREE! Come along and see that fitness really can be fun.

Group fitness is a great way to both get started, and advance your fitness journey. Group fitness classes are led by an experienced, qualified instructor and allow you to choose an activity that suits your interests, your fitness level and your schedule. It’s a great way to mix up your exercise routine, keep things interesting, and be challenged with a variety of exercises and programmes.

Stay accountable – working out with others helps keep you motivated, and it also keeps you accountable for your fitness. Camaraderie and some friendly competition help keep you on track with your fitness goals and provide plenty of motivation for reaching them.

Have fun – meet like-minded people, socialise and have fun. A more intimate group fitness class like the ones at Fitness Fix allow you to get to know your fellow class members and enjoy the social side of keeping fit too.

Gain confidence – there is so much information out there about exercising and keeping fit, but where do you start?! A group fitness class can help you exercise safely and effectively under the supervision and guidance of a qualified instructor. As your fitness level and ability improves, your confidence in trying new things will too, and you’ll feel comfortable adding more fitness in to your life outside of the class.

Keep it interesting – boredom is often a big factor in why people lose motivation for sticking to an exercise routine. Diversity is key; try different classes and mix up your routine with something you otherwise wouldn’t try. Group fitness classes help keep your routine interesting through varied class formats, music, fitness challenges and interaction with the other participants. You’ll find that the class flies by!

Challenge yourself – do you find yourself running the same route or following the same programme at the gym and you’re just not getting results? A group fitness class will push you and challenge you and help you achieve results, faster!

Routine – by committing to classes, you’ll find it easier to stick to your exercise every week.

Structure – classes are structured to ensure the most effective workout; this includes a warm up, cool down and adequate stretching to help you achieve maximum results.

When you read this post I will just be touching back down in Auckland after a 5 day trip to Malaysia. The purpose of the trip was business. But I wanted to share a couple of ,y travel tips with you…

Planning is always the key to success so this is what I did

1. I booked an aisle seat on the plane so that I could drink plenty of water know I could get up to use the toilet with out disturbing everyone.
2. I booked a Vegetarian meal for my flights, this was my preference but there are many healthy airline meals to choose from, the key is to pre book it if you want something healthy.
3. I checked out the hotel that I was staying at to ensure it had a good gym facility and what the opening hours were so that I could schedule a session in before the conference each day.
4. I packed my walking shoes to enable me to get out and walk around the city rather than take public transport – although I did that too!
5. I threw the swim suit in so that I could do a few laps in the pool and cool down after my run.
6. And lastly I packed some healthy snacks to take with me both for the plane and for the conference so that I didn’t have to settle for unhealthy choices.
7. I enjoyed sampling the amazing food in Malaysia and found there were so many healthy options to choose from.

I’ve been an advocate of deep water running for a couple of years now, and have been taking sessions up at the Millennium on a regular basis during this time.

The benefits are so numerous and I really believe that it can be one of the best exercises for runners and non-runners to include into their weekly schedule.

Deep Water Running provides a 3 dimensional workout – when you’re running you’re working all our muscles – including your core.  It’s non-weight bearing which is great as it provides a cardio workout without the impact loading in the joints.

Correct form is so important as it’s so easy to slip into the old doggy paddle routine and fly down the pool.  Maintaining a good posture and keeping good running form will ensure that you get the best from your workout.  And the great thing is that you can work out as hard as you like, or use it as a recovery session and take it a bit easier.  The pressure of the water on the body gets the blood circulating and aids recovery and healing.

Since I’ve been injured and not running I’ve been pool running every week, sometimes for as much as 4 hours a week.  I’ve found that 90 minutes is about my maximum, any more than that and I get too cold.  But I managed to maintain my cardiovascular fitness over the months when I couldn’t run. It’s the most similar biomechanical exercise to road running that you can get.  Also it’s extremely sociable, you can have a full work out with a friend and maintain a conversation through out! If you would like to know more email me kiri@autmi.org.nz

Fitness Focus: The amazing health benefits of WALKING

We know that physical exercise is imperative for good health. Walking is an ideal option for including exercise easily in your daily life, for as little as 30 minutes each day. Walking can be done at your own pace and intensity, so as your fitness improves, you can also step up your speed and tackle some more challenging routes.

Anytime, anywhere!
Walking does not require any special equipment except for a good pair of shoes and can be done at anytime of the day, whenever and wherever you can find the time. Try building a routine during the week, and then challenge yourself to a longer walk on the weekend.

Low impact
You can get started with your fitness regime, or pick up exercise after injury easily by getting walking, without having to worry about injuries associated with more vigorous workouts. Walking is ideal exercise for older people, overweight people, or those who haven’t done physical activity for a while.

Walk it off
Walking can help you lose body fat and maintain a healthy weight. It might seem leisurely, but at the right intensity you can elevate your heart rate and burn through the calories.

Healthy heart
Walking is great for your heart health and it will help reduce your risk of developing illness such as heart disease, diabetes and high blood pressure. Weight bearing exercise is also important for strengthening bones and joints and improving balance, and avoiding conditions such as osteoporosis.

Make it social
Walk with a friend and make exercising social. You’ll barely notice the difference when you have someone else to keep you company, and it’s a healthier way to catch up with friends rather than going out for a drink. Vary your walking routes and try different tracks. Join a walking group (try Fitness Fix’s!) and get out and meet like-minded people.

A clear head
There are many mental health benefits associated with exercise, including reduced depression, a better sleep, lowered stress levels and improved self-confidence.

Try add some more incidental walking in to your routine – walk to the shops instead of getting in the car, take the stairs instead of the lift, walk to the next bus stop, walk the kids to school and park the car further away from the shops. Every step counts! A pedometer is a great way to track your walking and set some challenges for yourself.

Winter is when some of our scenery really shines, so don’t let the colder weather stop you from getting outdoors! There are many walking tracks which still allow you to enjoy the crisp mornings and clear skies for an invigorating winter wake-up without ending up slipping and sliding along the tracks. Here are my hot tips for walking or cycling over the colder months:

• Find tracks in your local area that are either concrete walkways or boardwalks so you can avoid the mud – and potential injuries.
  Sally’s favourite: the cliff-top coastal walk stretching along the East Coast Bays in Auckland.
• Leave the bush walks for summer when the tracks are drier and the cooling shade is welcomed.
  Sally’s favourite: Auckland waterfront from the Port to St Heliers.
• There are plenty of hills around! So take advantage of these peaks and follow well-marked tracks to the top to enjoy the panoramic views at the top.
  Sally’s favourite: Mount Victoria, Devonport.
• For those of you in NZ, the New Zealand Cycle Trail is a network of cycle paths stretching across the country that offer easy to ride recreational tracks.
  Sally’s favourite: Orewa cycleway and walkway – a 7.58 round trip around the estuary.
• Pick a different suburb and go exploring, you might find you discover some walkways and reserves along the way.
  Sally’s favourite: Northcote Point and LeRoy’s Bush.
• Layer up – we know that the weather can be slightly more unpredictable in winter, so be prepared by taking plenty of layers to suit the conditions as they change. It’s a good option to have some wet-weather gear too.
  Sally’s favourite: I don’t go anywhere without my light-weight gortex walking jacket

If you’d like to get out this winter and come along on some walks, join the Fitness Fix walking group. We meet every Saturday morning and enjoy the fresh winter mornings with a walk from Mairangi Bay!

I was lucky enough to go to Christchurch for the long weekend. My family shouted us a trip to the mainland!  When I knew I was going I decided that I would run the Christchurch half marathon but then after a continuous hamstring strain and no proper build up to the event I decided to make the most of spending time with the family instead.

Sometimes in life it is good to be a bit flexible. So instead of running the half marathon we did a great walk in the port hills. I just love getting up into the Port Hills and knowing that I am really getting a great workout powering up the hills. We packed a picnic so that we could enjoy the view from the top. We also got to explore alot of Christchurch on foot, and take in the new layout of the city.

The key to exercising when you go away for a long weekend is to plan what you want to do ahead of time, and if you are limited to one carry on bag for your luggage as we were then you need to make sure that you allocate some room for your exercise gear first! Going away for a long weekend and keeping active means you can enjoy one or too treats. (note I said one or two!).