COACH CYNDEE

It seems that this time of year everyone gets sick and it can impact their training for one to two weeks sometimes longer! I have several clients that have recently had to take time off or call in sick to their training sessions. Working out is great for your health. It does however lower your immune system slightly. I see it time and again when people begin a training. It seems a few weeks into training they get sick. You need to make sure you are protecting your immune system to prevent this common problem. Once clients get sick the are not sure if they should push through it and continue training or take time off. They also miss that critical time (the first symptoms) to take natural supplements to prevent or minimize the severity of the cold or flu. I am not a doctor or professional in the medical field but I have some advice and tips on what you should do and what has worked for me. The first symptoms of a sickness like a cold or flu may not be what you would expect. Typically...

I can't believe I have not posted anything all month. I guess that shows you how busy I have been! Yesterday was the third weekly run for the Rockin Runners group that I am coaching in Henderson. It is a lot of fun so if you want to join a running group then go to www.rockinrunners.com . When I was running with Nancy one of my clients and another trainer, we were talking about training and staying healthy and injury free. I always tell people to stretch, ice, get enough sleep, recover, eat healthy, take vitamins, and listen to their body. As a coach I design training for runners and triathletes. I give them very detailed workouts to prepare them for races. I don't include yoga, stretching, good sleep in the actual plan but maybe I should. I tell people to do all of these things but do they really? I don't think most of us (myself included) do it nearly enough. We get so focused on making sure we get that bike, swim, or run workout in. When it is all said and done...

Today I was in desperate need of a good workout. The last few weeks have just been OK as far as working out. I wanted to start the year off great and really kick it into high gear today. I sent Corey a text to see if he was up for a ride after I taught my spin class. I figured a 2 hour ride after teaching spin and then a quick swim would feed the need for a good workout. Corey and Lynda are two former clients that I trained. Corey said he was running 8 miles and then going to Chucke Cheese so he couldn't do it. My other riding partner Mark is still out of town, so this meant I was on my own. Most times I don't my riding alone but for some reason today I didn't want to do it. I opted for workout option number 2. Years ago me and my friend Christian (pictured with me) did these great workouts together. We usually did them at 24hour Fitness in Summerlin . We would ride on the lifecycle like maniacs, run like crazy and then swim. We would total out times of each the bike, r...

Tigger, Daisy and Spec's Christmas presents! I am so thankful for all the Christmas gifts my clients got me and my dogs. Yesterday one of my clients Jamie gave me these really great stuffed animals for my dogs. They were so cute, soft, and pretty that I didn't want to give them to my dogs. Especially Tigger ....he is part chow/lab and gets frenzied with stuffed toys. He is like a crazed beast getting the stuffing out. These were so cute I had a hard time giving it to them but I did! I kept telling Tigger to be nice. He went crazy! Daisy guarded the one that was a monkey. She kept it close by and growled when anyone came close! She acted like it was a steak but did not eat it just protected it! I have a video below of the spectacle! Don't mind the bike on the trainer in the living room! That is pretty normal I guess in a triathletes house. FYI - it is not always there it just happened to be there because I did a ride that day on my trainer and wanted to watch the Criminal ...

The best part of 2009 I able able to train people, and make a living doing it! When I decided to leave the corporate world and train people full time, I was very nervous! It was very hard at first in 2008. 2009 has been much better. I really do have a great time training and coaching people. Not many people can say that about their job. I am very thankful that I can do this! I have several clients that made really great strides over the past year. I have clients that are a lot of fun to train. I have clients that give me grief for the entire hour I train them. It is all really fun and a challenge. I talked about Annette one of my clients in one of my first blogs. Annette lost around 25lbs and looks amazing. She has not trained with me for a few months but is still maintaining the weight loss. Below is a picture of her before and after. She looks great! I just returned from the gym training several clients. Karla and Sandra both train with me and have become workout partners. They are a...

I had to add this picture of my dogs. I walk my dogs almost everyday. I tell my clients I don't consider walking them exercise it is just a bonus. I have a client that will tell me she exercised because she walks her baby in the stroller. I told her that is bonus and not exercise! I walk my dogs because they love it and because I owe it to them as their owner. The bigger one in the picture sitting up is the best running partner! She will easily do a 5-7 mile run with me and then walk with the others a few miles. My dogs are the greatest! If you have dogs, don't take them to the dog park and let them run around the park while you stand around. Why not take them for a walk and get the bonus (exercise) I get everyday! Dog parks seem great in theory but they are contributing to making the population FAT! I don't need the walk, I am not trying to lose weight but I still make time to do it. I train people who are very fit (triathletes and runners) and I also train people in the g...

Have you ever heard of a 23 mile marathon. Read on and you will hear about my version of one! December 6 th was the inaugural R&R Las Vegas Half and Full Marathon. I had a number of clients doing both distances and I was doing the Full. I will recap my day and then let you know how all my clients did! The morning was very cold in the 30's. This years course was new and actually went right in front of my housing complex on Hacienda. This proved to be a critical factor in my overall performance! I was getting a ride to the marathon because I only live about 3 miles from the start. I planned on taking a cab home after the race. My goal was to finish in a PR of 3:35. My best time in a marathon was 3:39. Even though I wanted to PR, I did not have as many long runs as I would have liked. I did have a ton of base from running a lot this year. I completed a 50-mile in August and another marathon in May. I knew the part of the course going from the strip to Durango was goi...