Three Things, err, Wednesday: What now?

It's been nearly four weeks since I received my ACE personal trainer certification, a rank I worked six months to achieve.

And with this newly earned credential I've done exactly one thing.

Used the time previously set aside for studying to become obsessed with "The Walking Dead." Not quite what you were expecting, eh?

Now that I'm in the middle of season three and my time getting freed up, I am feeling a bit antsy to put the certificate to work.

1. While I'm not getting paid to train (right now), I am working with Mark to build some muscle mass and size. He's a fairly lean guy - definitely a runner's build - but he's always been curious if he could gain some weight and achieve some of the mass of famous people who are about his height (read: Tom Cruise). I have him lifting heavier than he has and doing a split routine with weights three times a week (shoulders/chest, legs and back/arms) along with some cardio. We need to get in the gym together to do some baseline assessments and measurements but he said he's feeling good so far.

2. In a bittersweet move, last night marked the end of my time at the gym where I began teaching. A couple months ago they chose to drop the Les Mills license, which meant that I taught a different (unlicensed) version of Bodypump and was at risk of losing my certification. I recently got the chance to move to a different gym to teach Bodypump. It's where I subbed last week, and I will start - officially - next Wednesday. It's a traditional gym setting, and I'm hoping that I can use it as a foot in the door to train clients there.

3. Personal training comes with some risk and liability, which require insurance. I have yet to acquire it (waiting for packet from ACE) but once I work out some of the legal stuff, I am hoping to train in small groups - maybe the running club in the off season or online. I also have some great participants who were interested in following me to the new gym but might not be able to make the different times. I am thinking of offering them the chance to work with me in an in home setting.

I am getting some practice on that last one, too - I am writing the runner's winter plan to do myself. Once I've rested and recovered from the marathon, of course.

Three Things Thursday: Ready to ACE it

I feel like I should be freaking out right now. Like, seriously, off-the-chain freaking out.

Six months after borrowing the money from my in-laws, hours and hours of studying and 5,321 freakouts, I'm set to take the ACE personal training exam. Tomorrow. At 8:30 am.

There will be 150 questions, 25 of which are sample and won't count and 90 or so that I need to get right. If I fail to do that, I can pay a $169 fee to take it again. If I pass, I am certified personal trainer.

Crazy, eh? See why I should be freaking out? And, yet, here I am, listening to a "This American Life" podcast and wondering whether I should skip last-minute studying to watch "Big Bang Theory." Why? 

1. I feel like I know what I know what I know. Yes, there is something to keeping information fresh (did you know that the Sun-style version of Tai Chi is best for seniors?) but I'm not going to magically brand something in my brain the next day. I'm looking you at negligence by act of commission.

2. I've taken the practice tests and taken them again, passing each time. I'm pretty sure I have a good idea of how the questions are written and responses are posed. I also know hat I have to read and re-read the questions. I also have had a chance to go back and review what I struggled with the most and not focus on things that aren't presented.

3. Kim says I'm fine so I'm fine. Right? Right! Just kidding. Sort of. But while I'm talking about one of my fave Chicagoland girls, she has taken and passed the test. She has provided some amazing insight, as has my experience as a group fitness instructor and my physical therapy.

Five for Friday: Injury edition

1. This morning, with 11 miles under my belt for the week, I headed to the YMCA for a bit of cross training. I'm trying to safely yet aggressively regain the fitness I lost when I was taking it easy and then taking it easier. And so rather than taking 2 (or more) rest days this week, I took off Monday and just kept it light today - 30 minutes on the indoor bike and my PT exercises.

I kept the resistance fairly low, 3-5 on an unknown scale, and covered up the display. Mostly because I was studying for my ACE CPT exam, which is in three weeks, but also because I didn't want to worry about RPMs, speed or distance.

2. Speaking of my ACE exam, while I'm getting to the terrified "I'm probably going to fail" mindset, I've been grateful for this injury. Hear me out. The medical process from pain onset to diagnosis to treatment has reinforced the anatomy, prime movers and functions of the lower extremity. I've also done some of the movement screens - specifically, the Thomas, stork and blood pressure cuff tests - which have brought the book to life. I nearly giggled with excitement when my PT (yes, she's mine) said she was going to get the cuff for yesterday's session. She's also been really great about overexplaining things - her words, not mine - so every session is part therapy, part studying.

3. Of course, the therapy part isn't as fun. The PT is taking a multifaceted approach to improving the strain in my hip flexors. She discovered during my first visit that my injury was not new but rather something old that had been aggravated as evidenced by a significant amount of scar tissue in the hip and IT band regions. To break it up, she is doing a process called scraping to break up the capillary system within the tissue and promote re-healing. We're also working to improve the strength of my gluteus maximus and medius, as well as reprogram the neuromuscular pathways in my legs. She says that runners often have problems with the glutes not firing, causing the hamstrings to overcompensate. The hamstrings aren't designed to create the force required for running, which can cause overuse and injury.

4. I have several exercises to do to improve the strength and activation in the glutes that I do in therapy and once a day in between sessions - clamshell with resistance band, glute bridges with a ball and prone glute raises with a bent leg. The key is to activate - or concentrically contract them - before initiating the movement. It sounds easy but it's a real struggle, which means my glutes aren't as strong as I thought. I don't notice it as much with the clamshell and bridges but those damn leg raises are terrible.

5. All of this work - the stretching, exercises, therapy, slow build in fitness - have led to improved pain in running. Where as last week I was becoming aware of the hip by mile 1.5 and ready to stop at 3 or 4, I've been able to run 3 or 3.5 without noticing the area and am finishing with less discomfort and less limping post-run .The PT says I was lucky to respond as quickly as I did - or as quickly as you can with a mound of scar tissue - as it's probably why I'm seeing such results.

Results I am definitely not taking for granted.

Save you!

I have a new man in my life, and his name is Esteban.

He's not much of a talker but I can tell you that we got pretty intimate yesterday. And by intimate I mean I put my mouth on his, and I saved him.

Or not. Since his lungs are plastic and all.

As part of the ACE personal certification process, I have to have my CPR card and have it before I schedule the test. I've been dilly-dallying about it because I, well, could and I didn't want to fork over $100 to play with a dummy. I figured I would take care of it as I got closer to being ready to take the test.

My new gig at the YMCA*, though, requires me to have a CPR card and they offer sessions regularly for employees. At no cost. Talk about schweet.

And there's the post. Aren't you glad you opened this one up?

Just kidding! Wile I'm not going to go into the mundane details of the session because, well, it's mundane, I feel compelled to tell you two things. First, I made an ass out of myself and secondly, the unicorn.

Secondly - the unicorn. I was at Target on Monday with my grandma (not the unicorn), and we passed those cutoff shorts that are so popular en route to find a shirt with sleeves. I don't understand these shorts. The inseam can't be but 2 inches - if that - and it certainly wouldn't come over my inner thigh lumps. Bending over seems problematic because it seems like a full moon situation. I told my grandma that I had no idea who would wear them.

Yesterday, at training, I saw her. One of the YMCA camp counselors, who couldn't be but 19, was wearing an aqua pair. To my surprise, she didn't have to constantly adjust the shorts nor did it expose her bum. It's probably because her thighs DID NOT touch - something I only thought existed in fairy tales.

First - my ass-making-ness. The protocol for CPR is: "The scene is safe!"; "Are you OK?"; "You! Call 911!"; assess breathing; remove clothes; and begin compressions. When it came review/testing time, my group was going through the steps. We had secured the scene, tapped Esteban's shoulders to see if he was responsive and asked someone to call 911 and get an AED.

"What's next?" the instructor prompted.

My group: Assess breathing.

Me: "Rip off his clothes."

I told you I got close to Esteban.

*We're not talking about this because I don't want to jinx it ala the doomed circuit class of winter.**

**Dear Kim, I'm sorry for stealing your formatting trademark. I'm only doing it this once.

Bring on the random

I have a giveaway post to be published later today but I feel inclined to write something now. And for those of you tired of giveaways, this one is the last for a while.

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I have a love-hate relationship with Facebook. I love, love stalking people and staying connected to those who don't float in and out of my daily existence on a regular basis. But I hate, hate, hate how Facebook manages to make you feel like crap.

Case in point: A recent comment on the FWTC page.

The track club posted on its page about logging miles this weekend after the snow clears. I mentioned that my nearby park is great, and it's easy to do a long run on the greenway without worrying about sections being closed to flooding. The next person posted that clear trails are for summer and she was going to be at a state park that's 45 minutes or so from the sitting, getting dirty in the mud and slush. Whoever posts on behalf the club agreed that COL was a great option for Sunday.

Great. Good for you. Except running trails and coming home caked in mud doesn't make your run better nor does it make you more hard core. And given that I already feel guilty each and every time I set out for a long run, leaving Mark with Miles duty, I'm certainly not going to leave them for four hours to log the 11 miles I hope to this weekend. Also, it's not like they can tag along. The BOB Ironman was made for running, not hiking.

So eff you and your little excursion. I'll be on the greenway with a stroller and my clean shoes.

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I'm picking up the Tuesday night BODYPUMP class at the gym for a while (I think) as the instructor and his wife just had a baby at 23 weeks. (If you are the prayer sort, say some for them.)

Anyway, I was scheduled to teach and was counting on that workout last night. What I was not counting on was the weather closing the gym. And so I found myself driving to Pizza Hut to join the crew rather than the gym. I had already had a snack but indulged in breadsticks, broccoli soup and a half-slice of pizza.

As one can assume, the idea of an hour-long replacement workout was not that appetizing (pun intended). I opted to study my ACE materials for a half-hour and go all out for a half-hour in the basement, trying my hand at Tabatas.

The workout:

• 5-minute Jane Fonda-esque warm-up
• Tabata 1: Sumo squat high-pull
• 1 minute jump rope
• Tabata 2: Alternating lunges with hammer curl
• 1 minute jump rope
• Tabata 3: Deadlift with row
• 1 minute jump rope
• Tabata 4: Air squats
• 1 minute jump rope
• 3 x 1-minute planks

During the workout, I felt like I was working but didn't feel wiped after and so I worried it wasn't enough. My inner thighs and upper hamstrings are saying otherwise today.

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Food poisoning might have gotten the best of me last week but I still managed to grab a cup of coffee and speak on a panel about weight loss during the most recent My Healthy City breakfast. 

There were two other people on the panel, both of whom had lost more than 100 pounds, and we discussed what we did, what worked and what would help others. It was a really interesting opportunity for me as every time I discuss my weight loss, I feel like I learn more about the journey to obesity and back.

The coordinator had some video shot and made it available online. It's a time investment to watch it all but there were some interesting points about skin removal surgery and relapsing.

 

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Give me something random. I need entertainment. 

Three Things Thursday: Making $hit happen

I've declared that 2013 was the year that I was going to make shit happen.

I've been pretty vague as to what the shit I want to make happen will look like in an effort to protect myself. I mean, seriously, everyone is on the interwebs (except my grandma), and I don't want to suffer some of the consequences to putting it all out there.

However, I can share some things. Three things, which are all a part of making shit happen this year.

1. This evening, I taught a circuit class at a freight and shipping company through a workplace wellness program that is managed by a local gym. I had initially contacted the gym about teaching a circuit/bootcamp class at its new location, which is near my 'hood, but the manager thought of me when the gym was looking to fill the Thursday night class.

Yes, you could say I was excited.

He said I had free reign to do what I wanted, and I opted to stick with what I know - strength training. There were three circuits and each circuit had three sets. To make it even more fun, the sets in each circuit got progressively harder. Think: Begin with deadlift, end with single leg deadlift. The class went well but they requested more fun. I'm afraid "fun" might be tough for me so I'd love to know what makes group fitness fun for you.

2. I have been mentioning it here and there and thinking about it even more but taking on this new class has cemented my decision. I am going to pursue my personal training certification. I want to make sure that I'm ready and qualified for any opportunities that come my way and being a CPT is key.

I've chatted with a handful of people and done my research, and I have decided that I am going to go through the American Council on Exercise. The owner of the gym through which I am doing the circuit class and a gal I took BODYPUMP instructor training with both recommended ACE, as it's a well-rounded program, has a number of other certifications and, most importantly, is recognized by the NCCA. I also liked that Les Mills certifications can be counted toward required continuing education credits and the ACE certification is among those listed as acceptable for employment by the YMCA.

3. I feel like the details are a little sketchy on this one but it seems that I am going to be an ambassador for Nathan Sports in 2013. I am a fan of the company's Facebook page, and I was entering its daily holiday giveaways. The final giveaway was the chance to be an ambassador, and entrants had to give their mantra for 2013.

Mine? Be epic. Despite my frustrations, it is still my goal, and I'm using my mantra to keep me motivated during this time in my training.

I've filled out a survey for Nathan and I've been told I can expect some goodies but what it actually means, I'm still unsure. Regardless, I'm pretty pumped to work with the company. My first handheld was a Nathan Sports, and I still have the "sleeve." (The actual bottle was lost when I ran the HUFF 50K relay in 2011.) It carried me through several half marathons and my Columbus Marathon training cycle. I busted it out last weekend for my 10-miler and was, well, intrigued to discover a Swedish fish from the fall in the zip pocket.

I didn't eat it. I promise.