Tips to stay motivated for the second half of the year

We are half way into 2013. How are you doing with your New Year's Fitness and  nutrition resolutions?  What is one thing you want to change over the next 6 months to reach your goal . Or maybe you need to create more goals for 2013?

Below is a few tips to keep you motivated.

1. Make sure your exercise plan has a purpose (i.e., to run a 5k, train for a triathlon or hike an 8,000-foot peak). Once you have a detailed training plan to follow you'll be much more likely to follow through with a regular routine, and your fitness will improve much more rapidly. Need help creating a plan, just ask.

2. Verbalize your goals Telling friends, family and coworkers about your goal to follow through on a plan of action will hold you accountable to it.

3. Keep a training log. Either in a notebook, in your Iphone or computer, record your activity for the day as well as how you felt while doing it, how much sleep you had the night before, what you ate prior, etc. It will also help you to feel like you've really accomplished something that day

4. Make an monetary investment. Hire a coach or trainer, consult with a Registered Dietitian, mix it up, create muscle confusion and try out a BeachBody program, T25 is the newest Shaun T program.  Investing money in your health keeps you accountable.

5. Involve family members. Schedule time for your workout with your spouse, kids and or friends. Having others to train and exercise with will not only help hold you accountable to your plan, it will make following the plan much more fun.

6. Schedule your workouts as YOUR time. Stress relief time. Time away from co workers and kids.

7. Commit to learning.  Learn about metabolim, nutrition, read food labels and make healthy choices. Send me an email with your questions

8. Reward yourself! While fitness is a huge reward in itself, there’s nothing wrong with giving yourself an added incentive for finishing a program. A new pair article of clothing, a weekend away. You choose, it is YOUR reward

Have you heard about the  Beachbody Challenge. View this video to learn more. The transformation stories are incredible. Who wants to join my BeachBody support groups for on facebook? Send me a message and I will send you more details.

Finish what you started and reach those 2013 Fitness and Nutrition Goals!



Coach Wendy

t2coaching.com
GOTRIbal Expert Coach
Rocky Mountain High School Swim Coach
CSU Triathlon Team Coach
NoCo High School Tri Team Coach
Pelican Fest Tri Race Director
Team Timex/Newton/Powerbar athlete
970-308-4499

t2coaching Indoor Triathlon Series at the Fort Collins Club

The 7 annual t2coaching indoor triathlon series at the Fort Collins Club continues to grow and attracts kids age 9 as well  as adults age 65. The 15 minute swim, 15 minute bike, 15 minute run around the track or treadmill offers newbies as well as the elite athlete the chance to test their skills in a non noncompetitive environment.

The next t2coaching Indoor Triathlon is January 27th, March 3rd and April 28th. Thank you Timex and Powerbar for providing prizes for the participants.

Kirsten rocked the swim with 975 meters

Everyone wins a prize

Colorado Marathon, Half Marathon 10k Training Program

t2coaching has partnered up with the City of Fort Collins Wellness Department to offer the 3rd annual Colorado Marathon, Half Marathon, 10k and 5k program. You do not have to be entered in either race to participate in the coached group workouts and receive a training plan. If you do plan on racing sign up now before it fills. We will meet every Wednesday night at the CSU Track 5:30 pm starting January 16th. The group will also get together on the weekends at various locations for a "long" run which progressively gets longer each week.

Each participant will receive:

• a training peaks account with a training schedule that details each workout
• email access to me
• weekly training tips and news
• timex hat and powerbar water bottle
• registrater via paypal here

12 DAYS OF CHRISTMAS FROM t2COACHING

 ON THE 12TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 .

A $25 BeachBody gift certificate

ON THE 11TH DAY OF CHRISTMAS MY COACH GAVE TO ME

11% off any t2coaching program 
(coaching, training plans, consultation, swim lesson, running program, beachbody program, shakeology)

ON THE 10TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 $10 off a private swim lesson

ON THE 9TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 A $50 gift card when you order Beachbody Ultimate Reset. 

ON THE 8TH DAY OF CHRISTMAS MY COACH GAVE TO ME

8 days of masters swim Monday and Friday, noon to 1pm.

ON THE 7TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 30 minute private swim session for only $7.00.

ON THE 6TH DAY OF CHRISTMAS MY COACH GAVE TO ME

Indoor Triathlon race entry for $6.00. . 

ON THE 5TH DAY OF CHRISTMAS MY COACH GAVE TO ME

Purchase a gift certificate from t2coaching and I will add 

$5 to $25, $15 to $50 or $25 to $100 to the gift card.

ON THE 4TH DAY OF CHRISTMAS MY COACH GAVE TO ME

$40 off when you sign up for 4 months savings and join 

t2coaching masters in 2013

ON THE 3TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 Enter my raffle and receive 3 

entries. just click on the link and follow three steps 

ON THE 2TH DAY OF CHRISTMAS MY COACH GAVE TO ME

 50% off the Colorado Marathon half marathon, 10k, 5k group running program.

ON THE 1 TH DAY OF CHRISTMAS MY COACH GAVE TO ME

Any one of the 11 days of Christmas 

now though December 31

Core for the athlete

While the appearance of lean abs is appealing to the eye, for an endurance athletes the strength and functionality of the core is more important.

A strong core allows all the major joints, such as hips, knees, and shoulders, to load and work in harmony, and as a result, you will become a more powerful athlete.

The "core" means everything in the center of your body -- such as the abdominals, oblique's, hips, shoulder blades and the lower back. You can strengthen each muscle group separately, but ultimately, the best and most functional way to strengthen your core is to do exercises that work everything in unity.

Single and multisport training creates many imbalances in your body, and during your training, swimming, biking and running, always be aware of your posture so you will not add more imbalances. Even when standing around, pull your shoulder blades back and down, keep your abs contracted and maintain a posture so you can draw a straight line from ankles, knees, hips, shoulders and ears. Even when sitting, your ears,  shoulders and hips should be in alignment.

It is the racing season.  If you only have time for one core exercise during your busy training schedule to maintain core strength one of the best exercises to strengthen your core is the plank.

Basic Plank: To perform the basic plank, get down on the ground on your hands and feet. Align your shoulders over your hands and spread your fingers wide, pointing forward. Keep your arms symmetrical and straight. Maintain your body straight like a plank, with the hips one inch above the line linking your feet and shoulders. Engage your abdominals at all times and breathe deeply. Hold this position for one minute, and over time, increase the interval until you can do two minutes without rest. That is a sign of strong core!

As you get tired, the hips want to sink lower and you have to stop them so you don't put excessive pressure on your lower back. If your body starts shaking, continue breathing and try to relax. Relaxing while your muscles are under tension is a good practice for your sport. It is possible that you will feel gentle discomfort in one or both of your wrists, which shows developing imbalances or weakness. If the discomfort feels more as pain, you may perform the plank on your elbows instead.

Plank with Opposite Arm and Leg Lift: When the simple plank is not challenging anymore, you can add difficulty by simultaneously lifting one arm and the opposite leg off the ground.Get your balance first, breathe in and lift your both limbs up, parallel with the ground. Keep them straight and try to elongate your body as much as possible. Hold the top position for two seconds. If you lose your balance temporarily, try to regain it before you switch sides in a controlled manner. Repeat this movement slowly 20 times. The plank with the leg and arm lifts is much harder than it sounds. It is an excellent strengthener of your core, shoulders and hips. Additionally, it improves your balance, coordination, and patience -- important elements for your race. View a video here

Perform your planks regularly as part of your year round conditioning and injury prevention program.

TRX created a great Functional Core Workout view here

If you have questions please contact me any time.

Wendy Mader 

http://t2coaching.com 

BeachBody http://www.getfit-getstrong-getfast-getwendy.com 

GOTRIbal http://www.GOTRIbalnow.com 

Rocky Mountain High School Swim Coach 

NoCo High School Tri Team Coach 

Pelican Fest Tri Race Director 

Team Timex/Newton/Powerbar athlete 

Colorado Women of Influence 

Challenge Creates Change

I’m here to teach you and help you learn how to change your habits, so that you can meet your fitness and nutrition goals.

Do you know any kind of change needs a challenge. The smaller the challenge, the smaller the change.  When we think small, it’s one dimensional. As a coach, I teach my clients to think in three realms.  Body, Mind and Emotions.  You need to believe you can do something and you will. You need to push safely beyond the pain and the body compensates to adapt. You need to dig deep into your emotions and cut the BS and find out what the hell you want from life. It’s your life, DON’T WASTE IT AWAY. Sure, there’s plenty of time, tomorrow.. right?  Tomorrow is another day down the drain, when you don’t act on your thoughts and intentions.  Tomorrow is another excuse.

Challenge Yourself Now… You want to be healthy, you want to increase your fitness, you want to compete in a sport? You are  gonna need to work for it. Just like money, friendship, love...you need to work for it.  You get out, what you put in.  It may not be easy, it will be easy, when you’ve made it a habit which has become part of you. You live it, breath it and it comes naturally because after many years, these things integrate with your time and space, thoughts and actions.

Working out, building muscle, getting leaner, following your nutrition plan, that is gonna be all new or somewhat new to those other things like career, love, friendship. Do you give up easily on those things?  No.  When you challenge yourself, you break away from what you were, the outcome changes.   Things will change.  So, challenge yourself to go in the direction and lead with your body, mind and emotions.

Have you made any changes in your food choices that have led to healthier eating? What tricks do you have to substitute unhealthy foods for healthy foods? 

What is your Holiday Fitness and Nutrition Goal before the new year?

Contact Wendy Mader, Health, Wellness and Sport Coach to discuss your challenges and goals.

Cyber Monday sales End at Midnight November 26th

t2coaching.com t2coaching Black Friday - Cyber Monday Special Offers from t2coaching and partners  Swim Lesson with underwater video assessment. Purchase now - Monday November 26th for $40 (a $20 savings). Contact wendy@t2coaching.com to  purchase.  Three months of of coaching during the months of January - June for only $450 (a $100 savings) purchase now - November 26th. Contact  wendy@t2coaching.com to purchase.    t2coaching Gift Cards are now available. Swim lessons, Personal Training, Coaching make an excellent gift for friends and family, or  stocking stuffer!

Offer #1: P90X + 3 Shakeology sample packets for just $99 (a $38 savings!) Offer #2: TurboFire for just $53 (a $67 savings!) Offer #3: 10-Minute Trainer for just $59.90 (a $20 savings!) Offer #4: Power 90 for just $44.90 (a $15 savings!) Offer #5: Hip Hop Abs for just $24.95 (a $35 savings!) Offer #6: Body Gospel for just $24.95 (a $55 savings!) Offer #7: Beachbody Squishy Ball for just $3.95 (a $9 savings!)

Black Friday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping

Use Code: TRXMAS (valid 11-23-12 only) Order here

Order home direct and receive a $25 Beachbody gift.