Reporting Live from Masters Nationals Swim Meet!

It is hot in Mesa!  Whew- after a day of swimming and sitting out in the heat of Arizona, I am feeling exhausted.  But I am also feeling totally invigorated!  I had a couple of great swims myself but more than anything, I have been inspired.  The meet today had more than 1600 swimmers- all of whom have been skinnier, faster and fitter than they are now, but nonetheless 1600 swimmers giving these races their all and having a fantastic time.  I saw Rowdy Gaines swim a 50 yd freestyle in 21.36 seconds, at the age of 52 years old (how many 52 yr olds can run 50 yds that quickly?)  I got beat by some pretty kick butt 50+ swimmers myself, and even saw 76 year olds finish a 400 IM. 

It is so awesome to see people commit to such a healthy lifestyle and having so much fun with their teams.  What do you need to do to make your lifestyle a little healthier?  Join a team?   Get a trainer?  Focus on a goal?  Whatever it is, figure it out and get it done!

I will have more posts from the meet early next week.  Have a great weekend!

-Coach A  http://www.sparkmultisport.com/

Implementing your PLAN

So, you read through my previous post about getting a plan, writing it down, becoming accountable and so on and so forth....Now, you think, how in the world can I implement this?  Between kids, work, pets, and social obligations, your fitness can easily slide to the back burner.  Here is how I like to get my plan DONE.

1.  SUNDAY NIGHT SCHEDULING Sunday night is a big night for me.  After the baby is in bed and the dishes are put away I sit down with my computer and look at my calendar to psych myself up for the week.   I look at each day and put my workouts into my schedule.  If I don't schedule those workouts, they easily get steamrolled by clients, family, or laziness.  Even if you have the exact same schedule every day, I believe it is imperative to get those workouts on your calendar. 
2. EARLIER IS BETTER  You have heard it a million times before, but even my most alarm clock-resistant clients agree that getting workouts done in the morning is the way to go.  You feel energized, you don't have it looming all day, and nothing can get in the way of getting it done.
3. ONLY TAKE ON WHAT YOU CAN HANDLE The last triathlon I did before I got pregnant was an Ironman.  Post baby I have only done sprints (and one little marathon).  As much as I would love that Ironman rush, I realized that biking 6 hours was completely unrealistic for my new lifestyle.  I can workout one hour a day and get a longer run in on the weekend.  That is all I have time for.  Figure out what goals are realistic for you and be happy with them.  If you only have 45 minutes three times per week, embrace those 45 minutes and make the most of it.
4. SETBACKS HAPPEN You and your kids are going to get sick, your car isn't going to start, work is going to get crazy- that's life.  Do what you need to do to get through the setback and start fresh the next day. 

Want to implement your plan?  Call me!
-Coach A  http://www.sparkmultisport.com/

Anyone out there a Biggest Loser fan?

In 2008 I was fortunate enough to train Bernie Salazar from the Biggest Loser- after he was voted off the show and before he had to go back for his final weigh in.  We spent 8 weeks together gearing up for that finale, where lo and behold, he became the At-Home $100,000 Winner!  Bernie lost almost 150 lbs and changed his life forever.  Let his reality be your inspiration.  Thanks for the shoutout, Bernie!

-Coach A  www.sparkmultisport.com

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Getting Back Into the Swing of Things

Many of us Midwesterners are just peeling our behinds off the couch after what has been a long, hard winter.  As we approach the end of April, these dreary days are beginning to seem endless and our training may not quite be up to par.  The scary part is that many of us (including Coach Angela) have our first triathlon of the season in 8 weeks or less!  Here are some tips to get back into training mode, or even just back into the gym:


1.  FIGURE OUT YOUR GOALS- What races are you going to do this summer?  What do you want to get out of them- a PR, place in the top 3, finish?!?!  Do you just need to get back to the gym and tone up so you can wear your shorty shorts this summer?  Whatever it is, figure out what your goals are.  Nothing feels better than accomplishing a goal you set out to achieve.  
2.  GET A PLAN- It is easy to say that you want to drop 10 minutes off your Olympic distance tri time or that you want to lose 10 lbs, but getting it done is a whole different story.   You really need to step back and analyze where you are today and where you need to be to accomplish your goals.  Only then can you fill in the blanks to get it done.  This is where a coach or personal trainer can help you out.  
3.  WRITE IT DOWN- A plan in your head is fine and dandy, but it is also very easy from which to deviate.  A plan written down, in a place where you can access it easily has a much better chance of being followed.  I like having a plan in a spreadsheet or my online calendar so I can shuffle things around should life get in the way.  
3.  RECRUIT SOMEONE TO HELP YOU STICK WITH THE PLAN- Whether it be your significant other, your Mom, or your Coach, find someone who can hold you accountable.  Tell them when you are going to get started on your plan and what you want to accomplish.  Tell them to bug you about it so you can't forget.  Have them do whatever it takes to keep you on the ball.
4.  KEEP YOUR EYE ON THE PRIZE-  When you have a hard time waking up early to hit the trainer or feel like slacking off at swim practice, have a question to ask yourself as a reminder of why you are working so hard.  "How will I feel when I cross that finish line of my first race?"  AMAZING!  "How will I feel if I place in the top 3 at my next triathlon?"  FANTASTIC! "How will I feel when I wear my shorty shorts on the beach?"  HOT!


Now get out there and move!  Have a great weekend!


-Coach A  www.sparkmultisport.com

What to look for when Hiring a Multisport Coach

Good points to consider when hiring a Multisport Coach.  After reading, I  am even more convinced I can help YOU become a better athlete!  What are you waiting for?

Hiring a Multisport Coach

Spark Women’s “Virtual” Training Group 2011

Are you training for the Trek race in Pleasant Prairie this year?  

Check out this opportunity!

Why YOU should hire a triathlon coach!

Wondering why you should invest in a tri coach?  Read this great article from USA Triathlon and learn about all the things Spark Coach Angela Park can do for you as a USAT Level 2 Certified Coach.

Why You Should Find a Coach

Sparkmultisport.com is alive and up running!

www.sparkmultisport.com
I have had the goal of starting my own Tri Coaching company for the past couple of years and all my ideas and plans are finally taking shape!  With the help of my professional graphic designer friend (web design, logo, etc), a lawyer friend (good ol' waivers and insurance), and my hubby (computer help and bank account) I now have a business!  Thanks so much to all of you.

Spark Multisport Coaching and Personal Training is based out of Chicago but I can coach people near and far.  With an intro phone call and periodic email communication, I can come up with a custom tailored plan for you.  Whether your goal is to finish  a 5K or an Ironman (or anything in between) I have the knowledge and the passion for fitness to help you to become the best athlete you can you be!

Stay tuned to this blog for exciting Spark Events and other pertinent training info.  Get the SPARK in your fitness!