Even the Motivators Need Motivating by Coach Stephanie

Yes.  Even the motivators need motivating.

I talk about motivations at nauseum because they are the power, the want, the drive behind our actions.  When I say power, I mean POWER.

Today was one of those days where all of the stars aligned for a great training run and yet, I found myself submitting to my motivations to stay put and skip my run.  I have a giant list of to-do items and every single one of them seemed more important than my activity level and health goals. "Seemed" is the key word there.  Really, I just lacked the motivation to get out of my car and hit the pavement running.  I was already dressed.  Already at the run start.  Already had my podcaset list downloaded.  Already ready to get that run and conquer it.

My motivation was low.  My lazy meter was high.  So, knowing what I know about my own behavior (which is a key factor in the success of this intervention), I reached out to my motivators.  You know, the ones who are in this with me.  The ones I can count on when the going gets tough.  The ones who help me dig deep in to the reasons I am runninng in the first place.  I often find myself as the one who offers that support to others and I enjoy it so much that I do it for a living!  But, let's be honest.  Even the motivators need motivators, and today, they delivered!

I surround myself with people who are positive about their actions.  My motivators help me reach my goals and are able to do it with laughter, grace, lots of sarcasm, and a whole bunch of honesty.  Do YOU have motivators?  You know, the ones who help you get through the doubts and toward you goals?  Let's all get honest (and maybe vulnerable) with our support system and detect those motivators.  Let them help you reach your goals.

We are a team.  We are a network.  We are motivators together!

Motivators, thank you!

Rain. Storms. More Rain. By: Coach Stephanie

Rain.  Storms.  More Rain.

It’s raining.  Again.  And then it storms.  Again.  This is life in the Pittsburgh region for the past couple of weeks.  What does this mean for an active individual?  Wet, hot, disruptive weather, safety concerns, route alternatives, nutritional considerations, clothing changes, and the list goes on and  on…

The list isn’t the only thing that goes on and on… we keep going on!  We keep making adjustments and reorganizing and changing.  Instead of dodgeball, we play sponge dodgeball.  Instead of running on the trails, we take to the pavement.  Instead of baseball, we organize an indoor scavenger hunt.  Instead of hill repeats (who likes those?) we do burpee challenges.

Is change something that you’re comfortable with?  Are you skilled at adapting to the current situation?  When it rains, does it throw you off your game or are you able to adjust and move forward?

Life changes.  It brings rain and storms and more rain.  The important part is that we can learn to adjust, get comfortable in the change, and move forward with even more vigor and passion for life!

So, bring on the rain, the storms, and the change.  We’re ready!!!

EXPERT POST : Quality Time Alone By: Joe Divosevic (MAC Fitness)

Quality Time Alone.

Joe Divosevic – Owner MAC Gym and Boxing Club
B.S., SCCC, CSCS, PES, USAW

So much emphasis today is placed on coaching. There’s a coach for this and a coach for that.  There are hitting coaches, strength coaches, and life coaches.  You’re coached up and coached down.  Did you ever think about the ME coach?  I’m talking about the coach that monitors your every move.  This is the coach that knows how you feel every changing minute, the one you see in the mirror.  The one you don’t have to pay an hourly rate.  Most importantly the coach that knows your B.S. meter! 

Being alone (including cell phone use) limits distractions.  You can be yourself, stay loose and even act overconfident for the moment (which is often healthy for less confident individuals).  This becomes a quality time to instill a sense of self- discipline and the perfect moment to ask oneself many motivating questions. Who am I? How can I make myself better?  What is today’s agenda?  What are my weaknesses and strengths?  How do I feel at this very moment and in this environment?  Am I challenging my present limits?  Am I being honest?   Is my coach going to notice the improvements that are linked to this extra effort?  If someone were watching, what would they see?  What motivates me?   And my all-time favorite question (even though I stress to my clients to first compete with themselves):  What is the other guy (competition) doing right now?

As a child growing up, I lived on a farm.  Most of my friends lived many miles away and my dad, a hard-working blue-collar man had other priorities so, it wasn’t uncommon that many days would pass without “hanging” with a single person.  I lived for sports but wasn’t always able to get together with friends to practice because I didn’t live in a neighborhood.  I was forced to use alternative resources to pass the time and also improve my performance.  When baseball season arrived, I used the brick porch wall and a tennis ball to work both throwing and fielding drills.  I performed “mock” 9 inning baseball games.  Heck, I even had fifty-thousand screaming fans there (yes, I had an imagination).  I paid attention to the finest of details, everything from the wind up, staring down the runner and even shaking off the signs from the catcher.

 When I began boxing in high school, I envisioned walking into the boxing gym (just as Rocky did) and then being greeted immediately by a trainer that was going to help me become the next Heavyweight champ of the world.  I learned quickly of the reality that it takes months before anyone in the gym even asked my name.  I spent the first few months teaching myself how to hit the heavy bag along with the shadow boxing and foot work, jump rope etc.  This was the beginning of a great lesson for me.  Others in my situation may have either looked for alternative gyms to train, or completely exited the sport.  What I learned in retrospect was that the trainers weren’t ignoring me at all.  They had their eyes on me the entire time.  These trainers were not looking primarily for talent.  They were checking to see if the dedication, consistency and self-motivating desire were all intact.

Through my amateur boxing career and into Professional status I continued with the same thought process.  What I do on my own is truly what matters most.  I began with the heavy bag that hung on my back porch, and the home-made boxing ring I made with my mother’s clothes line rope in the side
yard. I set up a video camera (I think it was still VHS back then), and would record all of my moves for entire work outs.  This was followed by film sessions and weightlifting in my basement.

I am not devaluing the role of a coach, as I am one myself.  A coach has the critical role of conveying and reinforcing the correct techniques, tactics, discipline, etc.  What I am saying is that there is no coach who spends as much time with you as the ME coach.  Take the instructions that your coach has prescribed and put in some extra time…..ALONE to work on the necessary skills to become better at your craft.

Above, I have used a couple of inexpensive and priceless examples that I used to improve skills and qualities as a person and an athlete.  Do it your own way.  There are no rules.  You will discover things about yourself that only this type of training can do.  Talk to yourself, get emotional with yourself, and become obsessed with your discipline.  Believe me, your coaches and many others will recognize your improvements as you become better at your craft and they will appreciate it.  Most importantly you will have become more self-sufficient with added self- worth.

EXPERT POST : The Battle Between An Active Life and Sun Safety by Jason Oberdick

The Battle Between An Active Life and Sun Safety

Do you hate to use sunscreen? Do you ever decide to stay inside or avoid sending your kids outside to play because it would be just too much time and effort to slather up? Really, it's ok if you admit to it. I totally get it. As a guy who generally finds any type of cream or lotion disgusting, and as a parent of a couple of young boys that are essentially incapable of applying sunscreen properly themselves, I often find myself trying to find an excuse to not have to use it. However, as a Physician Assistant in Dermatology, I know that sunscreen is one of the best things I can use to protect myself and my children. We all know that life is so much better and healthier when we're off the couch and outside. So, what's an active person to do?

I think, as with everything in life, we need to try to take an educated but reasonable approach to sun protection and outdoor activity. First and foremost, we know beyond a shadow of a doubt that excessive UV exposure leads to all types of skin cancer. This includes the most deadly form, malignant melanoma, which can strike both young and old alike. So, it's pretty inarguable that we all need to protect ourselves from the sun. You're probably thinking, "but what about Vitamin D?" Well, the data linking lack of Vitamin D to various ailments is less strong than the data linking UV to skin cancer. But, I do agree that we all should get plenty of Vitamin D. For most, dietary supplementation or a good multivitamin will get you well into the normal range.

The next questions I always get asked are, "are sunscreens safe and which one should I use?" I really think that any concerns that we have about sunscreens are pretty overblown. There is a LOT of misinformation on the internet (big surprise), particularly about chemical UV blockers such as oxybenzone, avobenzone, and others. Honestly, I use these on my own kids without much concern. They generally work very well, especially in water. My personal favorite of these is Neutrogena Ultra Sheer- it goes on pretty light and has an ingredient called helioplex that makes it effective for longer periods of time. If you're really worried about the chemicals or maybe just want to be on the safe side with a very young child (I understand and that's no problem), get sunscreens with physical blockers such as zinc oxide or titanium dioxide. Blue Lizard Sensitive or Baby formulas are my favorite- I get mine on Amazon.com. To answer some other FAQs I get... 1. Yes, spray sunscreen is ok! Well, it's not AS good as lotion, but it is much better than nothing. A good policy would be to do a base layer of lotion and then reapply every 1-2 hours with spray. 2. Yes, you do need to reapply. Sorry, I know it's a pain, but every 1-2 hours is a must, especially at the beach or the pool! 3. Yes, you need at least an SPF 30. 4. Yes, that sunscreen from last year is okay to use, although it may not be as effective as a new bottle.

I'm a very practical person, so I'm probably a little less militant about this than some of my colleagues. Nobody's perfect, we all just have to do our best. If you go for a jog at 7 AM or go to a tee ball game after dinner, then I'm ok if you're a little lax on the sunscreen. But, if you're a person or family that spends all weekend at a ballfield, every afternoon at practice, or every beautiful summer day at the pool, you really need to get into the habit of sunscreening up every time and reapplying as necessary. My personal opinion after 12 years in dermatology is that my typical skin cancer patient is not one that gets a little bit of sun here and there, or accidentally forgets the sunscreen one time at a Pirates game, but rather it's usually the person that gets many intense exposures over many years.

Finally, here's a few tips to make things a little easier. Remember, clothing is a great sun protector. Swim shirts and hats are great! If you have the flexibility, plan your outdoor activities for early in the day or late afternoon. If you're playing a sport such as golf, baseball, or tennis that requires a grip, apply the sunscreen before you leave the house so that it has time to absorb before you get started, or go ahead and just use the spray.

Like I always tell my patients- it's much better for your overall health to get outside, get active, and enjoy life than it is to sit inside and never get any sun. But, it's BEST for your overall health to do all these healthy things AND protect yourself from skin cancer!

Take care and have a great summer,
Jason

Be Brave By: Coach Stephanie

Be Brave Enough to Face Your Fear

I am writing this from the waiting room of the dentist’s office…  Waiting… Freaking out…  Palms are sweating… Heart pounding…  And it’s not even MY appointment!  My son is having a cavity filled and he seems to be exponentially more brave than I am.  He sees the friendly nurse and bravely walks back to the room of darkness…er, I mean, procedure room.  How does he do it?  He is so brave and I am in awe.

Facing fear is not something that comes easily.  We use our sense of fear to guide us for how to distinguish between safe and unsafe environments.  Our whole being might be fighting the urge to fight or flight.  Yet, those of us who have faced fears and overcome them can also understand the sense of pride and relief that comes when that fear is no longer controlling our behavior.

Yup, I said it.  Fear controls behavior.

What are you afraid of when it comes to your goals?  Is fear holding you back?

What are we supposed to do about this?  Exactly what my brave son just modeled.  You face one step at a time.  You enlist the support of a friendly and knowledgable counterpart to support you.  You understand that this might not be your favorite experience, but you know it will be temporary and that you have rewards awaiting at the end.  You get practice with having a better relationship with the fear and earning the reinforcements that await.  Maybe, after having done these things, the fear subsides a little and you can learn to tolerate fearful situations with learned behaviors to get you through the fearful parts.

I am not promising any progress at the dentist just by reading this post, but just imagine what you can do with your fitness, your finances, your health, and your family if you stop to think about your fears.  And be brave.  Be so brave that you face your fears, creating new behavior relationships, and move forward!   I will be right here cheering for you!

Fashion Forward By: Coach Stephanie

FASHION FORWARD

You can, in fact, be fashionable when running.  Take it from me.  I am not trying to make you feel like you have to be fashionable---that is not at all necessary.  This is just for those who need an extra kick and added pizzazz.  All it takes is a pair of sparkly earrings, a fun running skirt, a hat with a fun saying…  really, what ever gives you the added boost!

Here is a list of products that might not have been on your list (like Athleta, Lululemon, Adidas, Brooks, Flip Belt, BeeCause, etc.) that I have loved to wear for fashion and function:

1. Sparkle Skirts (www.sparkleskirts.com) are one of my favorite running skirts.  The pockets, the styles, the comfort, the pockets (yes, I said that twice since they are a deal-breaker), and the undershorts stay in place!  The price tag makes me take a moment to collect myself (prepare to pay $65-$80), but they are worth it!  Just think of the money you’d save on a product for carrying stuff as well as the gobs of body glide.

2. Fellow Flowers (www.fellowflowers.com) is a “running movement” that celebrates women and offers an extra umph and fashion accessory.

3. ShanBands (no website, just a referral for an incredible woman who CUSTOM makes them and the proceeds go to Autism Awareness).  These customized headbands resemble the no-slip bands you see in stores and at running expos, but you get to customize the style AND support a cause!  There is a Facebook page with her creations and I am happy to hook you up with her information.

4. Raw Threads (www.rawthreads.com) clothing products.  I personally love the t-shirts.  If it wasn’t enough that the bamboo blend products are soft and comfy, they also provide sun protection (SPF50)!  If that isn’t enticing, check out their Disney inspired designs and new releases that coincide with some of the national race weekends.

5. Sabika earrings (www.sabika-jewelry.com) are light enough for me to wear during long trainings runs and races!  I am not kidding.  They look like they’d be heavy, but the Swarovski crystals are light-catching and easy to wear, even for 13.1 miles.

6. Oofos (www.oofos.com) recovery flip flops.  Yes, they are a tad bulky looking, but slip on a pair of these recovery shoes and you will feel just that---recovery.  I have to admit that I was super skeptical of them (and their $40-$75 price tag) and figured they were no better than the crocs that gave me blisters.  For me, however, the flip flops version won me over.  I recently discoverd some local running stores are now selling them!

7. Funny shirts/hats/accessories (one example is www.onemoremile.com). Yes, the ones with the funny sayings or motivational quotes.  I personally love the one that says: “There will come a day when I cannot do this.  Today is not that day.”  This phrase might not motivate you, so find one that does (“I don’t sweat.  I sparkle”, “I thought they said Rum”, "One Bad Mother Runner," “Does this shirt make my butt look fast?” and too many to quote here).  There are tons and tons of them out there!

These are just come of the items I have found over time to add a little extra fashion to the the grueling miles or intense workouts.  I also judge a product by whether I can also use it for motherhood, daily life, and activities other than just running (in my case, hockey, cross fit, coaching sports, and managing a household).  If the products can pass those trials while making me look like I might have a sense of fashion, it’s a keeper!

RE-PAIR with AWESOME By: Coach Stephanie

This is one of my favorite shirts.  Besides the fact that my best friend purchased it for me, I am considering why I am so attached to it?  What is it about these phrases that make me associate with positive actions and forward momentum?  Why do I read this and immediately consider signing up for the race?

Pairing.  Re-pairing.  And re-pairing some more.  For me, this  shirt is paired with positive attention, tangible access, escape from boring shirts, and some form of sensory experience that makes me chose this shirt over and over again.  On the flip side, it also makes me take good care of it and choose not to wear it for muddy trail runs.

Let me get nerdy and break this down, behaviorally.   Before this shirt was paired with positive experiences and access to reinforcement, it was just a shirt (stimuli).  Through pairing the shirt (conditioning) with positive experiences (reinforcement), the shirt is now a conditioned reinforcer…  Too nerdy for you?

OK.  Let’s talk about pairing without all of the analysis.  I call it "re-pairing with awesome."  I want you to have positive experiences with your activity choice.  I will take a calculated risk and assume that you might have quit an activity based on a negative experience related to that activity.  Now, what if I could re-pair your relationship with that activity so that you can change the experiences and likelihood that you’ll try the activity again?  Re-pairing an activity could be a simple as new gear, a shorter distance, a better course, a smaller goal, better weather, or joining a group.  You have heard me talk about this already.  But, this time, think about it as RE-starting.

Consider that activity that you are avoiding or decided you don’t like.  I admit that I “hated” running before I was able to pair it with awesome!  That best friend who purchased this shirt for me is also the same friend who helped me re-pair my relationship with running.  Imagine what you can re-pair with a little of this perspective.  Get out there!  Let’s RE-PAIR with AWESOME!

"CoachBit" # 2 - BIG TEAM, Little Me : By Coach Dave

Kids (and Parents), Step Out Of Your Comfort Zone!

This past week and weekend, I was honored to be the entertainment for several school field days and children's birthday parties. When it came time to make the teams to play the games, an all too familiar chorus began to be heard. It went something like this - "Coach, we are a package", "Coach I have to be with_________", "Coach can we trade_________ and get_____________?" Now its been my policy to randomly pick teams, for several reasons, so I know I am going to get push back from the kids. That's OK, but what I try to convey to them is that being a part of a team means that you have to accept and support EVERY member of your team. Not knowing someone on your team or group is not reason to get discouraged. In fact, it presents a new opportunity to make a new friend, someone who could actually turn out to be their strongest supporter. I even recall an instance at a field day when a player not given much support, encouragement or praise at all, came up with the game winning throw to knock the ball off the target. Suddenly, he was the Hero!

My point is, when you sign up your child for sports programs, camps, and leagues, please give them the opportunity to develop new friendships. Give them the opportunity to develop their communication and social interaction skills by having to meet and play with others that are not their best friends or in their everyday social network. They may be hesitant at first, because they are out of their comfort zone, but kids have an amazing way of finding positive qualities in others. Its seems to make sense requesting our kids be placed with neighbors and friends, but if you think about it are we really giving them the tools they need to recognize and maximize their role as part of a TEAM. As one of my most revered coaches taught my high school football team..."BIG Team, Little Me."

National Running Day June 3, 2015: By Coach Stephanie

Hip, Hip, Hooray!!!  It’s National Running Day!!!
 
So, how are you going to celebrate?

It’s a week day.  Smack dab in the middle of the first week of June.  Schedules are going berzerk.  Meetings are lining up.  To-do lists are gaining speed like jaguars on a hunt.  Who has time to celebrate National Running Day?

YOU DO.  No, really.  You do.

Training doesn’t just include running.  Other sports count, too!  Big time!  Cross training fits in there at the top of a long list of important factors in being your best self during a race/meet/match/game.   So, maybe for today, running is the target celebration for the masses, but there are all sorts of cross/strength training activities available for you to add to the celebration and inch you toward your goals.  Even stretching/rolling will count toward celebrating and you can better prepare yourself for that awesome run in the next few days.

Not convinced you are going to engage in celebratory behaviors today?  How about checking out all of the running retail goods?  Have you seen all of the online promotions and race fee discounts available?  Maybe today is the day you sign up for that race or snag that amazing new training gear or try some new health foods?  I do call that celebrating, by the way!

So, maybe you really can’t get in that run you really craved.  Or, maybe you are that person who still thinks they hate running.  I get it.  I could even pretend it was “National Play Hockey Day” or “Cross Fit Day” (or whatever your fitness activity) in order to keep up the celebrations.  No matter what we are calling it, get out there and find something that you can celebrate every single step towards your triumph.  At the risk of sounding a tad hokey, every day can be running day!!

Let’s celebrate your triumph and hard work today!