Five Tips for Staying Motivated

We are halfway through the month of January and halfway through my Nike Training Club January Challenge. I hope you are all staying strong with your goals and pushing through the tough times. (It's not too late to join my challenge either, for more information, see my previous blog post here). Often I lose focus halfway through a training cycle or plan and have to work hard to motivate myself to continue. When I need to find my motivation I have a few tips and tricks that work for me. 

Top Five Motivational Tips:

• Make a schedule. Write down your workout plan for the week. Schedule it into your day. I set reminders in my phone if I am having a hard time making it to the gym. Treat it like a business meeting and don't allow yourself to skip out. 

• Recruit a workout buddy. I am always recruiting friends to come to the gym with me or come on a run. Often it's the start of a fitness program for them too. It's a win-win for both of us. You'll be more likely to show up for a workout if you know someone is waiting for you.

• Don't be afraid to fail. I often don't want to try a new class or workout because I don't want to look bad. Let's face it - everyone starts somewhere and no one is perfect when they start out. So  don't be afraid to take a chance. 

• Set a goal and make a plan to achieve it. Set check points and reward yourself when you reach each mini-goal. Get a massage when you lose five pounds, treat yourself to new workout clothes after you complete your goal race. Make sure your rewards are positive and keep you on track. A three scoop ice-cream cone is probably not a good reward. 

• Create a social support group. Declare your goal on Twitter or Instagram and follow people with like-minded goals that motivate and inspire you. Post progress photos and do weekly check-ins. 

My progress photo I posted to Instagram to keep me accountable for January.

Bottom line - find what works for you. You might need to test out different tricks to keep you motivated but find what works and stick with it! This month I have been focusing on stretching and yoga sessions. Instagram and Twitter have really helped me stay motivated and the support group I have built is phenomenal. Stay motivated, stick with your goals and if you need an extra push, I'm here to help. 

My Love/Hate Relationship with Running

I have a love/hate relationship with running. I love the health benefit, the community and how I feel during and after a run. I hate the fact that I always seem to have a nagging injury. This year it seems to be my hamstring. In reality, I have no one to blame but myself. I have been neglecting doing stretching, yoga and physical therapy exercises on a regular basis. Sometimes it is just so hard to fit it all in! Before we moved I was taking taekwondo classes, going to a regular kickboxing class, playing tennis and running. I had a crazy full schedule, but I was fit! I also did not get injured. I was cross training more than I ever have before and it felt good. 

Since the move, I have found a running group, but have yet to find the same community I had when I was in Roseville, CA and training at The Studio. If by chance you live in the Roseville or Sacramento area, you should really check them out. The instructors are amazing and you can really find a sense of community there. I haven't had the same experience in Ukiah and that's ok. I just need to focus more on fitting in cross training on my own. 

This week has been all about cross training. I went to a spin class, did Nike Training Club strength and yoga workouts and lifted weights at the gym. Today I focused on Kettle Bell training and doing planks. If you want to do one of my favorite ab and shoulder burners do the workout pictured below. Hold a plank for two minutes and every 30 seconds alternate between mountain climbers and leg lifts. Work up to being able to repeat the drill three times in a workout. 

Plank to Mountain Climber and Leg Lift

This weekend, along with cheering on the Seattle SeaHawks (Go Hawks!), I plan on going for another run. I'm testing the waters on my hamstring. I thought I was better a week ago, but after pushing myself a little too hard on my first three runs back and running back to back days, I have been feeling a tight muscle again. I have to officially start training for my first half marathon the first of February so I have two weeks to build a base. 

Being an athlete is never easy but I am enjoying the benefits and path my journey is taking. In April, I will be a Road Runners Club of America certified running coach and hope to add personal trainer and Nike trainer to my resume soon. For now I am focusing on making myself a better athlete and a better runner through cross training. 

My Goals for Making 2014 a Fantastic Year!

This past year has been one of many amazing experiences for me. Looking back I had multiple priceless opportunities to advance my fitness career and learn more about sports and social media. Each opportunity came to me because of my hard work and dedication. Many people told me that I would not be where I am today, and that I wouldn't make it, while many more supported and encouraged me. As much as I would like to hear positivity from everyone - both have motivated me. The doubters to prove them wrong and the supporters to prove them right. 

I can't thank these people and companies enough for making 2013 a great year:

• Nuun Hydration and Hood to Coast
• Nike Running
• Nike Women
• Nike Fuel Team
• EspnW
• Athleta Roseville
• FitFluential
• Under Armour Women
• See Jane Run
• Fit Approach
• Feetures! Socks

I want to keep dreaming bigger every year. In 2014, I have a few goals and I know that writing them down makes it more likely that I will achieve them. Here are my top 10 goals for 2014:

• Become a Certified Running Coach (class schedule for April with Road Runners Club of America)
• Become an NASM personal trainer
• Become a Nike Training Club (NTC) personal trainer
• Beat my half marathon PR time of 1:53 - goal of 1:45
• Rebrand my blog and have a fitness workout page
• Work as a fitness model
• Work with Nike Running
• Expand my social media influence and knowledge
• Become a founder of a Run Crew
• Never miss an opportunity

Setting goals is so important for me every year. Last year I was able to achieve many of my goals because I had written them down and created a clear path to achieving them. This coming year I plan to work harder to achieve my goals and to help you achieve yours along the way. 

What are your goals for 2014? Let me know and we can keep each other accountable! 

Top Five Vacation Workout Tips

The holidays are here and that means it gets a lot harder for me to get in regular workouts. Luckily, I have been able to fit them in at least every other day so far. It helps to have a membership to a gym, like Anytime Fitness, that allows you to use any gym they have anywhere in the country with just your one membership. I can also workout in the house using apps on my phone, such as the Nike Training Club app. 

Getting a workout in outside

Here are my top five tips for sticking with your workout and fitness goals during the holidays:

1. Plan ahead - pack workout clothes in your suitcase and research places to workout before you leave for a vacation. Check the weather so you know whether it will be hot or cold weather. 
2. Make sure you plan time in your day for a workout. For me, this means getting up and working out early - before family festivities begin, it I don't do this, I know I won't be able to workout. 
3. Plan holiday activities that involve exercise that the whole family can do together. Hiking, skiing, snowball fights or biking are all great ideas and burn calories without taking time away from family.
4. Spending hours in an airport? Time yourself to see how fast you can walk from one end of the airport to the other.
5. Don't stress it if you miss a workout. Just remember to keep up your normal eating routine, don't binge out on sweets and reschedule your workout for the next day. 

Holidays can wreak havoc on a tight workout schedule, but a few days or even a few weeks off may not be that detrimental to your fitness. It might even allow your body to rest and you may come back stronger after the holidays are over.

For some extra motivation sign up for a race or fitness event in January or February to help keep you on track after the holidays are over and help you have a goal to motivate you to stay active.

Do you have any tips to share with me? Send them my way. Happy Training and Merry Christmas!

NTC November Challenge

Halloween is over and November has arrived. You know what that means. Treats, baked goods and cozy sweaters. In an effort to keep myself on track I am creating a November Nike Training Club (NTC) challenge.

To join, all you have to do is commit to doing a 30 minute workout every day using the NTC app on your phone. The app is available for both iPhone and Android. If you live in an area that hosts live NTC classes those count as well! Remember to vary your workouts between cardio, strength and the stretching/yoga workouts so you don't overtrain any one muscle group.

Simply let me know you are joining in the comments below and tweet your progress on Twitter and share on Instagram using the hashtag #NTCNOVEMBER30 and #NTC. Let @nikewomen and your friends know you're participating in the challenge too! The more the merrier!

Be sure to keep track of your progress and send out those tweets. At the end of the challenge I plan to have at least one prize pack for a lucky winner!

Monday Inspiration from BeccaFit4Life!

I met Becca via social media, specifically Twitter (@becca_fit4life). To be honest, I can't remember the actual day or reason that I began following her on Twitter. I'm sure it had to do with her awesomely inspiring posts or maybe our shared love of Nike and all things fitness and running. Regardless of the reason, I could not be more excited to call her a friend and finally be able to race with her at the Nike Women's Marathon this year! Becca is from Los Angeles, CA and is incredibly involved in the running culture and Nike culture in the area. 

I can't wait for you to get to learn more about this inspiring fitness superstar! She is currently a Group Trainer for Camp Gladiator and is a Personal Trainer and Fitness Consultant. Her and I share the same goal of one day becoming officially certified to teach Nike Training Club classes. She attends live sessions weekly in LA and I attend the classes that just began in San Francisco when I can make the two hour trip. Trust me, they are no joke! 

Becca has been a featured trainer in Audrey Magazine!

I asked Becca to share her running journey with me. She has been very inspiring and I know we could all benefit from more inspiration. It was such a struggle for me to get out the door to go on my fifteen mile run this weekend, but when I thought of all the girls I am training with, I got enough motivation to lace up my shoes and hit the pavement! It's time for you to meet the amazing runner - BeccaFit4Life!

Years Running: 

I didn't really start running regularly until college but the most I ran in one run was 5K. My running journey began in 2012. So in a way, I'm a newbie :)

How did you get into running? Can you share your running history?

Running started out as a part of my fitness routine. I was not an active kid growing up. I wanted to play sports when I was younger. However, growing up in a family, whose value was more about academic, my focus was all about school (Asian parents! Lol). My earliest memory of running was back in 4th grade. We had to do a run test for PE and I had to finish first for some reason. That is when I realized I can be very competitive.

My "real" running journey started in Feb. 2012 with Redondo Beach Superbowl 10K. This race was my first step of transitioning my passion for fitness into career. Running/fitness was not just something for myself anymore. It became a platform to challenge myself, to connect with others, to inspire & to motivate others into living a healthy active life. To do so, I had to start with myself.

So, after running a 10K race, I decided to step up to a half marathon. Rock 'n Roll Los Angeles 2012 was my very first half marathon. A month before running my first half, I did a 15K race. However, this one was just a "training" long run even though I was awarded with a finisher's medal. I love races that give out a finisher's medal, such a rewarding moment for all the hard work! And I like to show off my race bling ;)

My most recent race to date was the Rock 'n Roll San Diego 2013 half marathon. I shaved 5 minutes off from the LA one & achieved a new PR. In addition, I will be running my first full marathon this year at the 10th Anniversary Nike Women's Marathon 2013. I am excited to train and to run this one. I've been waiting for this since last year. Plus, I will run my 2nd Rock 'n Roll Los Angeles half marathon a week after the Nike Women's Marathon. October will be one busy running month for me. Lol. Oh yeah, I enjoy doing obstacles races too; such as, Warrior Dash, Mud Factor, Beach Dash, and The Happiest 5K on Earth, aka The Color Run. 

I like to challenge myself in any way I can. Training myself to run in the regular and obstacle races give me insights into what it would take to train for different races and how to improve my own time. In return, I can share my knowledge and experiences with others. 

How do you train? Are you a part of a running group? Do you prefer running with a group or alone?

For the Rock 'n Roll San Diego half marathon, I followed Achieve A New PR (Half) training schedule created by Coach Steve Magness from Nike Running. As for the upcoming Nike Women's Marathon, I'm following the Finish The Race created by Nike Elite Master Trainer, Marie Purvis. In addition to running, I add Nike Training Club workout (the NTC app & the free live classes provided by NikeLA), an hour of my own strength training session (including Camp Gladiator when I'm not teaching), and a hike or any other outdoor activities on the weekend. I recently have added yoga into my training routine but I need to do this more often. It is so important to cross train. Runners need to build strong muscles and increase flexibility to power our running legs for the distance and to prevent injuries.

For the most part, I run on my own and occasionally run with the Nike Running club. However, I started running with the Nike-affiliated She Runs LA crew in January of 2013. I run with the girls (and guys) at least once or twice a week. I also started to run with the Dog Haus Running Club of Pasadena. 

Honestly, I enjoy running on my own and running with a group. Each of these has its own advantages. Here are the reasons I like running on my own: I run on my own time, my "me time," and it is easier to focus on a specific running pace I'm aiming for during that particular run. It's also a good practice to listen to your own body. I've been focusing more on this. As for running with a group: I have someone to pace myself after (especially when I want to pick up the pace), a "race-start-like" experience (you don't start the race on your own), the motivation you get from other runners, and the camaraderie of having common interests. 

I love being active. Thus, any chance I get to be outdoors or be active, I will take it! :)

What is your favorite memory from running?

There are so many memorable moments. If I had to narrow down to one, I'd say finishing my very first half marathon. Crossing that finish line gave me such a sense of accomplishment. I couldn't believe that I actually ran 13.1 miles when the most I ran two months before then was a 10K. In addition, I got to share this first experience with one of my very good friends. We started a few minutes apart but it was nice to see a familiar face on the path. We high-fived, cheered each other on and reconnected at the finish line. More memories will be in the making since I get to run my first full marathon with a few inspirational running buddies I've connected with (near and far) via social media and running clubs.

What race(s) is your favorite? Why?

Besides the first half marathon I did, I'd probably say my first Warrior Dash. This one was different since it was a 5K obstacle course. This race challenged me in endurance and in strength. I'm just glad that I don't have a fear of heights. There were so many climbing obstacles on this race. Of course, the mud bath at the end topped it off for me. Exfoliate while beasting! Lol. Nevertheless, I look forward to running the 10th Anniversary Nike Women's Marathon. I've heard nothing but positive feedback about this race. I already know that it'll be one of my favorite races in history!

What advice do you have for new runners? 

Running is a different game in comparison to any other form of fitness. It requires a lot of discipline and perseverance. I do believe that anyone can run. However, you do need to get in shape if you were to run distance, especially anything over three miles. Take it slow and easy at first and then start to push yourself further as you go. Don't be discourage or get fixated on the number of miles. Take it one mile at a time. And definitely invest in the recovery period. Spend a good 20 minutes recovering for every hour you've ran. Don't be afraid to ask other veteran runners or do your research if you didn't know something or want improvement. And ALWAYS remember to SMILE. It's an instant mood booster :)

How do you use your blog/social media to influence your running?

I love sharing my progress and training on social media. It's my way to communicate, to motivate and to inspire others. It's great to be able to connect with runners/fitness people from all over the world. Plus, it always makes me smile knowing that my posts have motivated/inspired someone that day. "Seek to Inspire," one of the many mottos I live by.

How do you fit running in with your daily schedule, work, etc…?

I try to do most of my runs in the early morning before work but there are times I have to run at night. When I'm training for a race, I follow the training plan. When I'm not training, I'd run 3-6 mi/day at least 3x/week on my own, in addition to the run with the running crew/club. Sometimes it is hard to fit a run in, but I have to remind myself that I run this for me. 

All her training paid off with a PR at her second half marathon - RnR San Diego!

Do you have any favorite running gear our readers should know about (shoes, tights, etc)?

Personally I love the Flyknit line in Nike running shoes. I've been training in the Flyknit Lunar1+. They're medium support. They're great for anything around 10 miles or below. As for the longer distance, I like the Nike Lunarglide shoes. These have more stability for the longer distance. I admit that I am a Nike fanatic so the majority of my running clothes are Nike. Lol.

Do you run for a cause? How does this influence how you approach training?

Currently, I'm not running with any charity/cause. However, that is something I'm looking into. There are so many great ones to get involved with but I want to find something that I can relate to or have a personal connection with. Some of the races I've done are partnered with certain charity organizations. In addition, I do what I can to support my friends who do run for a cause. I volunteer at local races on the weekends when I can. Nevertheless, I think about those who can't run or aren't fortunate enough to have the opportunity to do what I do, and I run for them in spirit. The Boston marathon incident hit me hard. I got teary eyes while out running after that. All my runs were very emotional for a long time. Even now, I still think about it while out running.

Extra Credit Question - Becca shares her awesome NTC abilities!

***Besides running, I really do enjoy the live NTC sessions provided by NikeLA. Most recently I was one of the chosen top 40 females to compete in the 1st Nike Training Club Summer Throwdown. It definitely was one of the best experiences I've had this summer by far. If I had to describe it, I'd say it was "NTC on crack." Lol. It was nonstop HIIT. You can read more about it on my tumblr blog. In addition, I got to meet my fitness idol, Marie Purvis, Nike Elite Master Trainer. She's someone whom I've admired for a long time & look up to. Personally, I love everything about Nike and all the projects/events they do. I've been fortunate enough to take part at some of their Los Angeles events; such as, the pre-launch of Nike Flyknit Lunar1+ with Ellie Goulding, a series of Nike Training Club, Nike Running club, etc. One of my career goals is to work with Nike, especially be a Nike Master Trainer in the future. Wish me luck! :)

Becca and Marie Purvis her (and my) fitness idol!

Becca is truly an inspiration and I wish her all the best with her future fitness goals. I know she will soon become an NTC trainer and reach her dream of working with Nike. At some point we both will and we will be friends, training buddies and co-workers for a company we both admire, respect and believe in. Becca is changing lives everyday with her fun attitude and training philosophy. If you are in LA, be sure to hit up her Camp Gladiator class or meet her for a Nike NTC session or Run Club. For more daily doses of awesomeness from Becca, follow her on her social sites. 

Follow Becca on Tumblr, Twitter and Instagram!

Tumblr: beccafit4life.tumblr.com

Twitter: becca_fit4life

Instagram: beccafit4life

Did I mention she is super adventurous and always up for a challenge? Yes, that is her bungee jumping at Bungee America. I'm pretty sure she laughs in the face of fear and is always up for a challenge. Watch out San Francisco, this girl is coming to crush her first marathon!

Becca testing her limits! I don't think she has found any yet!

If you have any questions or comments for Becca, leave them below! Until next week, happy training!

~Karen

NTC Has Come to Nike San Francisco

I'm so excited for this post because I finally got to attend a Nike Training Club class in San Francisco on Tuesday night! I keep hearing how amazing all these classes are and even though I live two hours away, I knew sometime I would cave and make the drive! I finally got my chance and I took full advantage! 

Crossing the Golden Gate Bridge in the Fog.

I started the drive in the afternoon, and after a quick stop at a Costco and the Nike Outlet in Petaluma, I was on my way. It only took me about two hours to get to San Francisco so I was happy I seemed to have missed all the traffic. The toll booth I had to go through seemed to be down for some reason so I should be expecting my charge in the mail soon. Gotta love the toll roads! I arrived at Nike's Temporary Store in San Francisco just outside of Union Square about 30 minutes before NTC began. They are renovating their current store and I can't wait to see what they have done to the place. Their old layout was amazing, so I can only imagine what the upgrade might be. The temporary store is nice, but it was quite small. I looked around at the new products and amazingly didn't purchase anything! So surprising for me! 

While I was perusing the store Joselynne Boschen stopped me and said she recognized me from my Instagram feed! I really can't tell you how much this meant to me. It's really exciting to be recognized by a Nike Elite Trainer. She is one of my role models and I hope that I can be a Nike Trainer someday soon as well. She flew up from her LA studio, Alpha Venice, to teach us all NTC and let me tell you, I have been sore for two days! It always hits harder on the second day. Before I get ahead of myself, let me tell you how the workout went down!

Check-in Table for NTC

I was one of the first people to check in for NTC and got to pick up my tank top, NTC towel and water. Unfortunately they only had size large left in the tanks, but I'm using that as an excuse to come back again, to get a smaller size! I waited for a bit as people began to file in to the store and check-in as well. I got to meet one of the Nike Running College Brand Ambassadors, Samantha, and she was so nice! Nike, you chose a great ambassador! She's training for the Nike Women's Full Marathon so I'm excited to meet up with her again during NWM weekend, if not sooner! She introduced me to some of her friends and of course we took some photos!

Samantha and I at NTC!

After the photo session we headed out of the store and up a block to a large cement platform. Here, our amazing trainer, Joselynne, was waiting to kick our booties! There were easily over 100 people in attendance and the place was packed! We were asked to make sure we didn't block the entrances to the nearby stores. I was amazed at how many people came out and inspired. I really had to push myself and the friendly competition took everything up a notch.

Joselynn Demoing A Drill!

For those of you who don't know about NTC it is a class developed by Nike trainers based on continual movement and it is no joke! Even during demonstrations we were to keep moving. We started class with a light warmup and then the fun (torture?) began. We did burpees, planks, squats, plyos, mountain climbers, jumping jacks, ab work, partner drills and more. I was sweating up a storm and my muscles were shaking by the time the workout was over. For our final drill we all gathered in a circle and did 10 mountain climbers each, holding a plank while waiting for our group to finish. This was a new drill for me. It was hard, but fun to cheer on the others in the circle.

We finished the workout with some light stretching, which I always need more of and then I snapped a quick picture with Joselynne and Samantha! After all, I can't miss out on this photo opportunity! I'm not sure who is teaching the NTC class next week, but you really don't want to miss this! I would love to be an NTC Trainer and that is on my goal list. With NTC classes close to me now, I could see myself getting certified and leading out in SF. It would be a dream come true! NTC trainers are tough and really inspire those around them.

Me, Joselynne and Samantha After Our Sweat Session!

I also toured the store and tried to find someone who could help me plan a visit and NTC class from Leah Kim, Nike's Global Yoga Ambassador and NTC yoga workout creator. I really hope that I can one day take a class from her. She has really inspired me to do more yoga and I hope to see her in a store in Nor Cal soon! An NTC Yoga session from Leah Kim would be just what San Francisco needs to help rejuvenate after a long workout.

Nike Flyknit Display

The Nike SF store had a lot of fun displays and one of them was the Flyknit case. Inside showcases the drawings, knit and final shoe product. It's interesting to see the design process. Fascinating stuff that really makes me appreciate what designers do.

Run Club and NTC Wall at the Store

Nike San Francisco is really catering to the local athlete and making them train stronger. I find it inspiring that they are offering free classes and run clubs, just like the Athleta stores do. With the Nike Women's Marathon coming up in a few months I can really see them wanting to help athletes train, stay injury free and win! 

If you are near the Bay Area be sure to stop by the Nike store to see about taking a class. Nowhere is too far to come for this. I drove two hours, one way, to get there. Who can top that? I challenge you to take a live NTC class and you'll see the difference. Can't make a class? Download the free app today to take your training to a whole new level.

Have you ever been to an NTC class? Tell me in the comments below what you thought! 

Monday Featured Runner - Elle Linton!

Happy Monday all! Today I have an amazing athlete, runner, and trainer to share with you. Her name is Elle Linton. I have yet to meet her in person, but based on our Twitter chats, her trainer greatness, (she's a certified Nike Training Club instructor) and all around fun personality, I can't wait to someday travel to London and take a class from her!

Elle is a personal trainer by profession and blogs from her home in London, UK at keepitsimpElle.blogspot.com. She loves to inspire others through her fitness journey and is always up for a challenge! I asked her a few questions about her running journey and she was kind enough to share her story with me. Elle has been running for six adult years, but many more childhood years, so she has plenty of experience and some great advice to share. 

How did you get into running? Can you share your running history?

I began running at about aged 9 or 10. I remember winning sports days at school, and being chosen to represent our school and country at 100m, 110m hurdles, long jump and triple jump. As I got older though, I suffered badly with anaemia and dropped out of sport altogether around the age of 13. I then started training again when I continued my studies at aged 16 but only really got into it after University. At that time too, I only ever ran on a treadmill for years before I found a love for running outdoors! I ran my first 5km race 4 years ago. For me, this distance was a long way as my body had only ever trained to run 100m! I then ran a 10km race, and without any training ran a half marathon last year! I finished the half marathon in 2 hours 27 minutes which I am very proud of. After that I decided I needed to take a step back and train properly for a 10km so that has been my goal for 2013. I wanted to complete a 10km race in under an hour, which I successfully did in April 2013 - now I'm aiming to scrape some time off each race I complete! I have my next race in July 2013 - The British 10km.

How do you train? Are you a part of a running group? Do you prefer running with a group or alone?

I have a run coach who provides me with a weekly training schedule so most of my training is done on my own. I do like to attend run clubs though, as I find I always run faster in groups as in events! I don't have a preference, but running with others is great for motivation. Also, being accountable to a run coach means that I drag myself out and complete my runs as it's no fun reporting to your coach that you missed a run for no good reason! I also regularly teach classes as a Personal Trainer and attend many different classes including Yoga, Body Pump, Pole Fitness...you name it...I'll have / will try it! 

What is your favorite memory from running? 

I ran a 5km race with a friend a few years back; she was pacing me to come in under 30 minutes. I remember getting close to the end of the race, begging her if I could walk for a few seconds. her response was NO! you need to run faster now! No walking!!! ...I continued to run and made it to the finish line in 27 minutes which was my PB at that time! It shows that sometimes you need to keep that voice in your head quiet that is telling you to slow down...

What advice do you have for new runners? 

I'd advise new runners to keep running...through the bad runs, the okay runs until they reach the good runs! ...Also, don't underestimate the importance of a warm up, cool down (stretching) and other classes such as Yoga and Pilates which can help to make you a stronger runner. 

How do you use your blog/social media to influence your running? 

I write up my run training on my blog mainly as a way of keeping a record. I include everything, the ups and downs so that other runners know they are not alone when they wake up and don't feel like going out! Twitter is also great for all the run chat to inspire me and then it's great when you get encouragement from others just when you need it!

How do you fit running in with your daily schedule, work, etc…? 

I like to run first thing in the morning so I know I have completed what I need to for the day and no excuses can get in the way. 

Elle has this advice for you:

You need to find your own niche...your own distance and what suits your lifestyle. Enjoy the stories and progress that others share but remember to only ever judge your progress on you! We are all individual, and we should train that way :)

You can follow Elle on Twitter: @X_eLle_S and Instagram: @ellelinton

I was really inspired by reading Elle's story and I love getting new training advice from her blog! She has helped me step out of my comfort zone and try new fitness classes. Have any questions for me or Elle? Leave them in the comments below!

Happy Training!

Meet Runner and Fitness Extraordinaire - Nerissa Mata!

I've had the privilege of meeting some amazing people over the last few years. Some have been runners, fitness enthusiasts and mentors. All have been inspiring and I have had the great honor of calling them friends. Every Monday I plan on featuring an extraordinary runner who motivates me and who I know will motivate you and give you something to strive for. Their passions spark something in me and make me want to train harder, not only for myself, but also to not disappoint them. 

This week I want to introduce to you the amazing and ever so inspiring, Nerissa Mata. Hailing from Toronto, Ontario Canada, Nerissa is a true inspiration. Last year Nerissa, myself and three other girls, whose inspiring stories will be coming soon, were chosen to be the face of the Nike Women's Marathon for the Nike Women division. We were training ambassadors and had the unique situation where we trained for a race together, while living in different states and even countries. The power of social media was evident in our journeys. I learned so much training for this race with these ladies. I am so thankful I had the ability to meet Nerissa. 

Nerissa is a Health Information Technician in Toronto, but in between her day job, she finds the time to run and train to stay fit and healthy. Nerissa began running in 2011 and hasn't stopped. She began running when she read an article on fitsugar.com about adding in more cardio to your workout routines and running was an easy way she could do that and get out of the gym. 

I asked her about her running history and here is her story: 

How do you train?

Depending on time weekends and Mondays are my long distance runs with short runs Tuesday (sprints) Wed - Fri (short runs) mixed with tabata and NTC (strength training mode) and then whichever day I don't do a run on the weekend I devote to yoga or rest. 

Are you a part of a running group?

Not in a running group - was trying recently, but the schedules do not work for me.

Do you prefer running with a group or alone?

As I don't really have experience in running with a group I would say running alone is preferred for now...

• You can work out whenever you want and when it best fits your schedule. 

• You can skip the chitchat and focus on your breathing and inner thoughts. It's a great time to make mental to-do lists, brainstorm, or daydream about weekend plans. Going solo means it's really "me" time and as of recent I really need that.  

What is your favorite memory from running?

Getting to meet in person you, Renisha, Tiara and Elizabeth and Nike peeps at the 2012 Nike Women's Marathon and Half Marathon and running my first ever 1/2 marathon. 

She killed it by the way!

What race(s) is your favorite? Why? 

I only have the NWM 2012 under my belt so that will have to be my favorite - scenery and atmosphere was AMAZING.  I do 5K's here and there with @anywhere5K on twitter. 

What advice do you have for new runners? 

Start small, think big - Deciding to run a 5K in a month is doable with proper training.  Perhaps you can consider a 10K in 8 weeks, THEN a half marathon.  This not only gives you short-term goals, but also keeps your eyes on longer term (and longer distance) goals.

How do you use your blog/social media to influence your running? 

I've been really bad at updating my blog to be honest, but reading other running blogs and Facebook running groups has definitely motivated me to get out on days when I wasn't feeling it.  It's simply amazing how logging into any of those social media sites and seeing those running gifs/quotes turns your mood around.

How do you fit running in with your daily schedule, work, etc…?

My work is located right next to the beach and a huge park on the other side - so usually I hit those up on lunch break or after work 

Do you have any favorite running gear we should know about?
LUNARGLIDE+4 for long distance or newbies - the cushion support is like a marshmallow and the Relay Running Capri.

As you can tell, Nerissa is devoted to fitness and very inspiring. I am always amazed at how supportive she is on Twitter when I have a good or a bad day. If I need motivation she is always there to offer it. There are definitely big things in her future! If you have any questions or comments please leave them below!

You can follow Nerissa on her blog: http://ntclove.blogspot.ca/

Instagram: missfitriss

Twitter: @nerissa_ann

~Happy Training!

Happy Memorial Day

Happy Memorial Day weekend! I am so thankful and grateful for all the armed forces who fought and sacrificed so that I could enjoy the freedom to pursue my dreams. I am forever in your debt. To celebrate the weekend, and the fact that my dad is off his crutches and walking again this week after his ski accident in January, my parents came down for a visit and we went to Fort Bragg in Northern California. We had a great time exploring beaches, trails, trains, a lighthouse and the discovering the local wildlife. 

Aaron and I on the Skunk Train.

I have been experimenting with photography lately and I took a few photos that I'm proud of. The one below is from our hike to the Point Cabrillo Lighthouse. The colors of the flower were so vibrant. It's not a perfect photo, but I'm getting better! I saw a runner on my hike down and wished I had brought my running shoes. I needed to get out and run, but alas, I think the hiking we did was similar and probably a good rest for my body.

My parents headed back to Oregon this morning and I headed out for a tough gym session. I went for a one mile warm-up run and then hit the weight room for some leg work. I have really been feeling that my body is off balance lately so I am hitting the gym hard doing different exercises to target other muscle groups than just the ones used while running. If I am going to PR at the Nike Women's Marathon this year on October 20 then I have to make sure my body is in perfect shape. My focus now is core work, legs and yoga. I really want to get my body in balance. 

Today marked the beginning of a campaign that espnW is launching for the next 98 Days of Summer. It is a photo challenge they are holding on Instagram and Twitter. To participate and have the chance to win great prizes all you have to do is share a photo each day of whatever challenge they post. Today it was a photo of yourself at the beginning of summer. All the challenges are posted on espnW.com. Come back each day to post a new photo and tag it with #98DaysToShine and the day (#Day1). You could win many different prizes, from ipads to Google+ Hangouts to a trip to the US Open! I'm going to participate every day. Are you?

How is your training going? Did you have any races or long runs planned this weekend? Are you going to join the espnW challenge? I hope you have had a restful weekend and are ready to get back into your regular routine tomorrow. Holidays are nice, but I am ready to get back to my training schedule and daily activities.