It's been a fun filled summer so far. I've been getting back into a solid fitness routine and have the sore muscles to prove it. Business is good and I have graduated two more interns from our Pro Elefit program, who are just waiting to take their NASM CPT exams. I passed my own NASM exam last week and can't be more excited. I have my degree from University of Oregon, have had my AFAA certification 10 years while I've honed my craft. But this certification and test requires such critical thinking it was still very challenging. I'm glad I passed on my first try; many don't. The plan is to become a NASM Master Trainer within the next 2 years. It will take a lot of studying, training, and some travel, but I'm up for the challenge. And I am looking forward to launching my new online coaching service next month. Stay tuned for details!
My pre-pre training for Honolulu marathon has been going great. I'm getting in my short runs and even escaping outside when the air is clear enough. Luckily there have been more nice days recently with the wind blowing the vog elsewhere. I always have the treadmill but prefer the freedom of the great outdoors (even if it's in the Costco parking lot). I've also been doing more foam rolling, working out the tight muscles I've developed in my shoulder blade area, and keeping the IT bands flexible.
Tomorrow, Monday July 2nd marks the start to my 9 Week 10k training program. Here's the Week 1 schedule, which you can modify according to your schedule. Just alternate run workouts with cross training. We take things slow and use the 9 weeks to really prep the body for distance and avoid injury. (Disclaimer: Remember to consult your doctor or a professional before undertaking any new routine.) This plan is for beginners, but it can be modified for those who have been running a while already.
Monday-Jog 20 min
Tuesday-Cross Training 30 minutes/Strength Training
Wednesday-45 min walk/jog
Thursday-Cross Training 30 minutes/Strength Training
Friday-Rest
Saturday-4 miles at 10:40 pace if training for 4 hr marathon in Dec. If not, 4 miles at 1 min slower than your race pace. This is your long run day for the week.
Sunday-Family Fun Day
If you need individual coaching I am available at Kelsie@TrunkTrainers.com to discuss options. You don't need to be signed up for a race to undertake this fun fitness routine. I have also just started a Team Kelsie closed Facebook support group that will have regular updates on the current fitness trends, whole food, plant based eating, getting optimal recovery, and offering support for your fitness questions and victories. If you want to be on Team Kelsie, just ask to join. It's open to everyone!
At Trunk Trainers, I am excited to be mentoring three interns who have passed their Certified Personal Trainer exam and have started training. Since offering my ProElefit Program I see a future in guiding students and adults alike into a successful career in fitness. The more educated and professional trainers out there, the more help families will be able to get for improving their health and wellness. Our next summer intensive begins next week, and space is still available. If you have a budding fitness professional in your world let them know of this opportunity. I'd love to chat. More information can be found here:
Pro Elefit 5 Week Summer Course
The reason to expand my practice beyond personal training and gym ownership is simple. I want to have a reason for my business to reach all the way across the country and impact families far and wide. We had a refreshing and overdue family reunion a couple weeks ago in Disneyland of all places. My mom coordinated the perfect surprise for my dad on their 40th wedding anniversary, flying my brothers and I, and our families out to Anaheim to celebrate in the place they spent their honeymoon. It reminded me of the wonders created by being with family. 40 years of experiences, and making more memories every day. If I can find these special moments and combine them with getting healthy so they continue for years to come, well, we'll really be on our way to inspiring world fitness, one family at a time.
My pre-pre training for Honolulu marathon has been going great. I'm getting in my short runs and even escaping outside when the air is clear enough. Luckily there have been more nice days recently with the wind blowing the vog elsewhere. I always have the treadmill but prefer the freedom of the great outdoors (even if it's in the Costco parking lot). I've also been doing more foam rolling, working out the tight muscles I've developed in my shoulder blade area, and keeping the IT bands flexible.Tomorrow, Monday July 2nd marks the start to my 9 Week 10k training program. Here's the Week 1 schedule, which you can modify according to your schedule. Just alternate run workouts with cross training. We take things slow and use the 9 weeks to really prep the body for distance and avoid injury. (Disclaimer: Remember to consult your doctor or a professional before undertaking any new routine.) This plan is for beginners, but it can be modified for those who have been running a while already.
Monday-Jog 20 min
Tuesday-Cross Training 30 minutes/Strength Training
Wednesday-45 min walk/jog
Thursday-Cross Training 30 minutes/Strength Training
Friday-Rest
Saturday-4 miles at 10:40 pace if training for 4 hr marathon in Dec. If not, 4 miles at 1 min slower than your race pace. This is your long run day for the week.
Sunday-Family Fun Day
If you need individual coaching I am available at Kelsie@TrunkTrainers.com to discuss options. You don't need to be signed up for a race to undertake this fun fitness routine. I have also just started a Team Kelsie closed Facebook support group that will have regular updates on the current fitness trends, whole food, plant based eating, getting optimal recovery, and offering support for your fitness questions and victories. If you want to be on Team Kelsie, just ask to join. It's open to everyone!
At Trunk Trainers, I am excited to be mentoring three interns who have passed their Certified Personal Trainer exam and have started training. Since offering my ProElefit Program I see a future in guiding students and adults alike into a successful career in fitness. The more educated and professional trainers out there, the more help families will be able to get for improving their health and wellness. Our next summer intensive begins next week, and space is still available. If you have a budding fitness professional in your world let them know of this opportunity. I'd love to chat. More information can be found here:Pro Elefit 5 Week Summer Course
The reason to expand my practice beyond personal training and gym ownership is simple. I want to have a reason for my business to reach all the way across the country and impact families far and wide. We had a refreshing and overdue family reunion a couple weeks ago in Disneyland of all places. My mom coordinated the perfect surprise for my dad on their 40th wedding anniversary, flying my brothers and I, and our families out to Anaheim to celebrate in the place they spent their honeymoon. It reminded me of the wonders created by being with family. 40 years of experiences, and making more memories every day. If I can find these special moments and combine them with getting healthy so they continue for years to come, well, we'll really be on our way to inspiring world fitness, one family at a time.
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