A Daily Dose of Fit

Training for Chicago, Day 1 (...plus, initial goals for the marathon)

2019-04-30T14:34:00.000-04:00

Today is the day. I am officially in training for the 2019 Chicago Marathon. I am excited. I feel ready for this running adventure. I am also terrified, but I consider that a positive. To me, that's a testament to the fact that I've chosen to challenge myself. This will be my first marathon—I should be a bit nervous, yes? People tell me I will do just fine. I believe them. Plenty of people also tell me how hard it is to train for and run a marathon. I believe them, too.

I can do hard things.

I have all the emotions right now.
Mostly, I'm just focusing on the fact that I'm really...really excited about this.

I've been waiting for this day.
Marathon Training, Day 1.

I never thought I'd ever say that I was training for a marathon.

But, here I am.

And since I have no idea what I'm doing, I'm turning to someone most runners turn to when they need a training plan: Hal Higdon. I'm using his Marathon 3 training plan, which fits my current schedule. It only calls for three days of running per week, which is what I am already doing.

It's a 24-week plan.
I'll build to 20 miles.
I'll run that three times.

To me, Marathon 3 makes sense. Is it, perhaps, a bit aggressive for a first-timer like myself. Maybe. But I believe in myself. And I've been studying the plan for weeks now and feel as though I have my head wrapped around it (and enough base miles behind me) to be just fine.

I can do this.
I can do hard things.

As of right now, these are my goals:

1) Don't overtrain. Or start too fast.
I am guilty of pushing myself simply because I can. Who doesn't want to win? Or run as fast as they can? I need (and want) to reel that in. And in doing so, I'll prevent myself from overtraining. Watching pace and listening to my body (in training and on race day) will be key to getting myself across that finish line on my own two feet.

2) Cross the finish line on my own two feet (in less than four hours).
Most people come up with a specific time goal. I have no time goal right now. I'm sure a target will develop as I get deeper into my training. Something to aim for based on the paces I'm putting out, but in all honesty—I just want to finish on my own two feet. Hopefully I can do that under four hours. So maybe that is a time goal? Or just a window to shoot for. Definitely not chasing that BQ.

3) Raise enough money for The Cystic Fibrosis Foundation.
I am running this marathon as a member of Team CF. This means I need to raise a certain amount of money that ultimately goes to finding a cure for Cystic Fibrosis. I am so very willing to help this foundation. I lost a dear friend to CF, and I'll take his spirit with me as I go. If you feel it in your heart to help, I'd be forever grateful for your generosity. I cannot express enough thanks for each and every donation I've already received.

4) Prove to myself that I can do hard things.
For the longest time, I didn't believe that I could ever run a marathon. And there's still a part of me that is slightly doubtful. BUT—I'm choosing to prove that tiny part of me wrong. Starting now. I am going to believe that I can do hard things, and my goal is to maintain that belief from start to finish.

165 days until I line up at the start line.
165 days until I complete this adventure.
165 days until I become a marathoner.

Let's do this.
Let's do the hard thing.

4 Things I've Learned While Running Races

2019-04-20T14:49:00.001-04:00

In just about a week, I will start training for the Chicago Marathon. I am equal parts excited and terrified. To make this journey a true adventure, and to maintain my love for the sport, I decided to run at least one race every month this year. I ran the Frigid 5K in January—and I've completed four more races since then. Each one of them taught me a valuable lesson.

Ice Fest 5K

Conditions were not ideal for this local 5K. February in Michigan is a solid guarantee for snow coverage on the ground. A bulk of the course was clear as can be, with a small portion of it covered completely in snow.

Conditions were not ideal for this local 5K. In February in Michigan, you are almost always guaranteed two things: Cold temps and snow-covered streets and sidewalks. We got both. I can deal with the cold, but snow and ice on streets and sidewalks...ugh. The route for this race saw plenty of clear streets and sidewalks, but a portion of the path was almost completely covered in snow. To make matters worse, it was snow sucked your feet down into it. Hard to run through, for sure.

Here's what happened: Ahead of that snow-covered section, I was trailing the lead female by seconds. I had an opportunity to pass her, but held back thinking it was too early to surge forward.

I should have surged forward. Had I done that, I might have been able to keep her behind me. But I hit the snow-covered section and lost a passable distance. Ultimately, she finished ahead of me.

Lesson learned: Don't hold back. If you get the opportunity to make a move...if you feel ready to make that move...do it. Surge forward and see where it takes you. (Life lesson as well, perhaps?)

St. Pat's Day 5K

I've got a bit of a dance going on with two other ladies in my age group. We keep running the same races, and ultimately sharing that top spot on both the podium and in our age group. At this race, it was my turn to be the first female to finish.

With one surging ahead of me and the other staying close behind, I knew I had to run a really smart race. I kept tabs on the girl behind me and set my sights on the girl ahead of me. I slowly increased my speed, reserving as much energy as I could for that surge I knew I'd need. This allowed me to create some distance between myself and the girl behind me, while shortening the space between myself and the girl ahead of me. When that space became nothing more than a step or two, I made my move.

Lesson learned: Run smart, not fast. Fast will be smart when the time is right. Practice patience, and you'll find that time.

Shamrock Shuffle 8K

This was a fun race. A test of my ability to keep up. I ran it with my running buddy, who is much faster than I am when he wants to be. One of the reasons I like running with him: He pushes me. Or, in this case, pulls me along. This race was his way of getting me out of my comfort zone, which he did quite successfully. I pushed myself—hard. And it hurt. But I believed in myself largely because he believed in me, too.

When my clients tell me an exercise felt especially hard, I tell them it's because they can handle it and they're pushing themselves to new levels of strength. I remembered that as I was running this race.

Lesson learned: Trust your training and embrace the suck. Don't shy away from the burn. Embrace it because you can. And you will.

Sarett Spring Stampede

Oh, trails. How I loathe (and love) you. This 5K was my very first trail race. Sure, I've clocked miles (and races) on grass before, but never up and down hills in the woods. Official hiking trails these were! This race was hard. I chased the two girls in my age group I always seem to be dancing with. They ultimately beat me, but that's okay.

Lesson learned: We all have our strengths and weaknesses. My weaknesses are trails. But it's our weaknesses that present the greatest challenges, and taking on those challenges makes us better runners. Work on your weaknesses, don't shy away from them.

Next race?
Another local 5K in May.

But first, just one week until I kick off marathon training. I am so excited for the Chicago Marathon. Nervous, but excited. Every step I take will be for The Cystic Fibrosis Foundation. If you feel it in your heart to help me find a cure for cystic fibrosis, I would be forever grateful for your donation.

Running for Charity: Why I joined Team CF for the Chicago Marathon.

2019-01-30T14:22:00.002-05:00

There are a handful of ways you can enter the Chicago Marathon. By lottery, which is not a guaranteed entry. With a time qualification, which I clearly do not have. Or by running for a charity, which is the direction I chose to go—but not without giving it some serious thought.

When you run for a charity, you are given a guaranteed entry. But you must raise a certain amount of money, and if you don't, you must pay the remaining amount. It's a daunting task, added on to the fact that I'd need to raise this money while training for my very first marathon.

No pressure. None at all.
(She says with sarcasm in her voice.)

But I really wanted to run this year's Chicago Marathon. Before the lottery opened, I looked at the list of potential charity partners. There were a number of viable options, none of which really stuck out to me as "from the heart" choices. I didn't want to join a charity team for the guaranteed entry, and for that reason alone. To make the effort worthwhile, I wanted the charity to represent something bigger.

I went back and forth: Lottery or charity, charity or lottery?
And then I found Team CF.

If you're not familiar with Cystic Fibrosis, it's a rare, genetic, life-threatening disease that has no cure. People living with CF—well over 30,000 Americans at this point—struggle to breathe every single day. To breathe! Something so many of us do without even thinking. These people are moms, dads, sisters, brothers, daughters, sons, friends and co-workers. They are my friend Jonathan.

He was the closest thing I ever had to a little brother. A dear family friend, perhaps my sister's best friend. He had an incredible zest for life and a spirit that brightened just about everyone around him. To know him was to love him. To know his family, is to love them, too.

Jonathan missed out on the cure.
A cure that The Cystic Fibrosis Foundation is still looking for.

Real progress has been made, but the lives of people with CF are still being cut far too short. So that's why we fight. That's why Team CF runs the Chicago Marathon. To raise awareness, and to gather funds to maintain momentum toward a cure.

As a member of Team CF, I am given a fundraising goal.

I take it very seriously—as seriously as crossing the finish line on my own two feet. I realize now that, while running for a charity adds an extra level of action required of me, it's a level that motivates me greatly. Jonathan never let a challenge stop him. He looked challenges in the face and took them on, knowing that life was far too incredible to let anything stop him. I'll take that face with me, and I'll run with it.

I can already hear him heckling me on. Because that's what he'd do, he'd heckle you, but from the heart. He was a punk, and we all loved him for it because he was the most loving punk you'd ever meet.

I don't expect you to make a donation to Team CF. But if you do, please know that I am forever grateful for your generosity. Your gift will motivate me through the marathon, but more importantly, it will support lifesaving research, as well as medical and educational programs for Cystic Fibrosis.

Thank you, from the bottom of my heart—and my lungs.

The Runner Behind You: Frigid 5K Race Recap

2019-01-23T11:19:00.000-05:00

One of my goals this year is to run at least one race every month. Obviously, the Chicago Marathon will be the biggest one of all. It will also be my toughest, and I don't want it to suck the running life out of me. Hence, the one-a-month goal. Running can and should always be fun. I'm hoping monthly races will remind me of that. And later this year, I'm hoping they will help me through some tougher training runs.

This past weekend, I ran my January race: The Frigid 5K in Niles, Michigan.

True to it's name, the race was very frigid. I ran it last year. It was equally frigid.

To get and keep myself in the right mindset to run, train and race, I've been using the Believe Training Journal. I wasn't sure if I'd really like it, but it's proving to be an absolutely wonderful tool.

This training journal is written specifically for runners. It's packed with info and plenty of pages, which makes it easy to log miles from week to week. It also provides the space to contemplate race-day plans:

For the Frigid 5K, I had three goals:

1) Win an age group award.
2) Run at a 7:15/mile pace.
3) Beat last year's time (23:55).

I accomplished two of those goals. I finished first in my age group with a time of 23:50. I didn't quite get to that 7:15/mile pace, but that's okay with me. The course itself was super slick and snow-covered. I did what I could.

I also learned a really hard lesson:

There will always be a runner behind you. Let them fuel you.

Here's the thing, with less than a quarter of a mile to go, I let someone pass me.
Literally slowed down to let someone pass me.

I should have pushed harder. I could have held her off.
I should have ignored her. I could have blocked her out.

She was on my shoulder, breathing down my neck and I just wanted her gone. So I gave in to my frustrations and let her pass just to get her away from me. Could I have held her off? Absolutely. But I gave in. Damn, I gave in.

I should have pushed harder.
I should have ignored her.

Thing is, no matter how hard you prepare for a race, whether you're in peak physical condition or not, it's your mental game that takes you above and beyond your physical abilities. Because if you believe in yourself, you and I both know that you will absolutely achieve for yourself.

But, I had a moment on Saturday. I gave in, and that's something I need to work on. But I'm not going to dwell on it. I came home from the race and this quote was on my calendar:

Forget the mistake, remember the lesson.

Next time, I'm going to hold her off.
Next time, I'm going to block her out.

Running Into 2019: Goals and Dreams

2019-01-15T07:00:00.000-05:00

Here we are, 15 days into the new year. I'm running at it full force, completely propelled by a list of 2019 goals and dreams. This is going to be a big year. A good year. I know it—do you?

We say that every year, though.

"This is my year."
"It's going to be the best."

And yet, we somehow never believe ourselves when we make those statements. Friends, let's all of us choose to believe ourselves this year. Right here, right now. Decide with me that 2019 will be fantastic because it can be. I promise you this.

Declare your goals.
Believe in them.
Then chase them down with a fierceness you never knew existed.

And then, decide to be happy. Just decide it!
Because happiness is something we all deserve.

Also, it's something we can easily achieve.

So, goals and dreams. 2019. Let's do this, shall we?
Declaring right here, right now, that I will:

1) Push myself beyond my fears. Never in my life have I ever believed that I could possibly run a marathon. I created excuse after excuse and stood by them wholeheartedly. But then, someone else believed in me. And I started to believe in myself, which is ultimately why I signed up for the Chicago Marathon. So this is my year to push myself beyond my fears. To believe in myself so that I'm not holding myself back. Ever. Because that's just silly, right?

2) Run a race every single month. Perhaps not as deep as the previous goal, but specific and measurable—and fun. With the marathon looming ahead of me, running is going to be a challenge that may shift into "not fun" territory. So to keep myself loving every minute, I've decided to sign up for at least one race every month this year. Running is, and should always be, completely fun. Hopefully by the end of the year, I'll have a set of medals to prove it.

3) Cross the finish line at the Chicago Marathon on my own two feet. I have no time goals. I really don't! This experience will be new, exciting and incredibly challenging. All I want to do is cross the finish line on my own two feet. I have a training plan in mind, and I intend to follow it as best I can to set myself up for that finish I crave.

4) Meditate weekly. Mental health is important. I have a go-go-go mentality that isn't always good for the brain. I hope to calm some of the chaos by developing a much better relationship with meditation. Not sure what that looks like just yet, but I am currently shooting for at least twice a week. Small changes lead to big results, yes?

5) Read daily. I spent the back half of 2018 developing a hardcore reading routine. I did my best to read daily, even if it was one chapter or just five pages of a book or magazine. I want to continue that tradition this year. If there's one thing I love, it's turning off my brain and diving into my imagination via the printed page.

Of course, these are just a few of my goals and dreams for 2019. The items on this list are a bit more applicable to this space. Those that pertain to work or to my personal life at home...I won't bore you with talks of budgets and profits, and some things are best kept closer to the heart. Thing is, no matter what your goals and dreams are, or how long your list is, there's still one major goal and dream we all share:

"This is my year."
"It's going to be the best."

Why I Decided to Run a Marathon #neversaynever

2018-12-04T07:00:00.000-05:00

In my almost ten years of running, I've finished at least ten official half marathons. Remember, I was the girl who swore them off. Now, the distance is very much my favorite.

At one point this Summer, a friend of mine asked me (as most of my friends do whenever I finish a half marathon) when I was going to run a full marathon. I've had no desire to ever run one. I've also had every excuse in the book:

"I teach group fitness and don't have the energy for more miles."
"I have two kids, so maybe when they're older."
"I really don't feel the need to."
"It doesn't interest me."
"Never."

Truth be told, the marathon scares me. You've heard the stories, right? Of death and collapsing and pain and misfortune? Yeah, no thanks. And even though I'm loving the half marathon, they've always been a challenge for me. Except all of that changed this year. Something clicked. I started doing actual workouts to improve speed and consistency. I dialed in my nutrition before, during and after races and training runs. And I finished a half marathon this year that left me wanting more.

So I feel pretty good about my running abilities. And because of that, I generally just believe in myself a little more. I also know that I'm heading toward having both kids in school all day, which eliminates the "maybe when they're older" excuse.

Honestly, though...all of my excuses are silly. And for the first time ever, I can see myself running a full marathon. It excites me. It still scares me, but I'm okay with that. I am ultimately fearless, right?

I went to Chicago the weekend of this year's marathon to purposely surround myself with marathon fever. And boy, did I catch the bug. The city, one of my favorite cities ever, came alive with runners. The Chicago International 5K was an amazing race. It was full of running celebrities, marathoners and non-marathoners like myself. Everyone was excited, whether or not they were running the actual marathon.

And on the day of this year's Chicago Marathon, I anxiously followed friends that were running it. I stared in awe at the elites striding effortlessly across my TV screen. But there was one very distinct moment from the entire weekend that sealed the deal for me:

I stood at a podium writing that bib out at the Abbot Health and Fitness Expo when a man walked up to me: "I did that same thing last year, and I made it back. I'm running my first marathon on Sunday. Go put that on the wall. I'll see you again next year."

And he will. I'll be there. I'm doing this. #neversaynever

Something new and exciting.

2018-11-06T07:00:00.000-05:00

I ran my very first half marathon in 2009. It was in September, a few weeks before my wedding. I trained all Summer while actively planning the biggest day of my life. At the time, I was also transitioning from a career in advertising to a career in the fitness industry. I loved running, but it hadn't yet become my thing.

I ran the 13th Annual Chicago Half Marathon in 2:34:31.

I swore to myself that I would never run another half marathon again. It was too much. I was sick of running long distances, and I remember feeling as though I was in a permanent state of exhaustion.

Looking back, I realize now that, although I got through it, I didn't exactly approach my first half marathon with enough knowledge or understanding of what it takes to run longer distances. I just thought you had to build up the miles and be done with it. Again, running had not yet become my thing.

Long story short, it wasn't my first half marathon. I've run countless half marathons since, and my current PR is 1:47:22. Proof that I've learned a lot since my first half marathon. And that running is now my thing in more ways than one.

I've also gone back to Chicago quite a bit, too:

#RaceRecap: #ChiWomensHalf Marathon
#RaceRecap: @HotChocolate15K in Chicago
Race Recap: Hot Chocolate 15K/5K in Chicago
2016 Chicago Half Marathon Race Recap

Most recently, I ran the Advocate Health Care International Chicago 5K.

View this post on Instagram

A post shared by Tara (@adailydoseoffit) on Oct 6, 2018 at 6:49am PDT

If you're not familiar, it's the 5K that precedes the Bank of America Chicago Marathon. And that's the new and exciting thing that I'm working on: I threw my name in the hat for the Bank of America Chicago Marathon in 2019. I also applied to participate on a charity team. So one way or another, I'll be there.

I'm scared.
But also excited.

And I'm very much looking forward to sharing my journey.

Let's try this again.

2018-10-30T21:24:00.002-04:00

Hey you.
Miss me?

I've let my poor little corner of the Internet get full of cobwebs and silence. A Daily Dose of Fit has been all but gone, but I never forgot it. When I first started the blog, I wanted to be a blogger. I wanted to make money, work with brands and do fancy things while I shared my interest in fitness. But the more ingrained I got into the world of blogging, the more fake it felt to me. I lost sight of who I was and why I was writing because I got too busy competing with my peers:

"Why aren't my page views up?"
"Why doesn't that brand want to work with me?"
"Why can't I make more money?"

Truth be told, the answers to those questions required actions that turned my creative outlet into a job. I wanted to be a successful blogger in every sense of the word, but I also wanted to share my perspective. To share me, my experiences and my interest in fitness so that I could truly and genuinely inspire others from the bottom of my heart. But I couldn't balance being a blogger with being true to me and my message.

I felt fake.

And I was also really busy, so it was time to walk away for a bit. Maybe forever. I needed a break to focus on my job at the gym. I needed a break to focus on my job at the running store. I needed a break to focus on my family.

I just needed a break.

And the easiest thing to let go of was A Daily Dose of Fit.
But I did something today. Something big and exciting that scares me just a bit.

If I play it right, though...I know I'll be fine.

I still have the gym job. I still have the running store job. Life with two kids is crazier than ever. But this thing I'm working on, it's going to be an adventure I won't forget. And I'm going to need somewhere to talk about it. I don't care about page views. If a brand wants to work with me, great. I'll consider it if their message fits mine. But I won't be actively seeking out partnerships like I used to.

Because I don't want to be a blogger anymore.
I just want to blog. That's what I do. I write.

So let's try this again.
We'll see how it goes.

You are #beyoutiful.

2017-10-18T07:00:00.000-04:00

The following post is sponsored by Momentum Jewelry and Handful Activewear. I was given free product so that I might participate in the #beyoutiful campaign. All opinions are my own.

Today is National Love Your Body Day and I think all of you need to participate. You need to love your body because it's the only one you've got. Your body is uniquely you. That means there isn't a single body like it out there. How amazing is that? Only one you. So today, on this very special day, I need you to remind yourself that your body is #beyoutiful.

You may look in the mirror and see flaws. A belly button that sticks out. Hair that never stays in place. Fine lines around your eyes. A little extra padding around the hips. Whatever you see, look at it closely. I mean, really look. All of those imperfections, they're actually quite perfect.

They are uniquely you.
They are #beyoutiful.

We live in a world that tells us how to dress, talk, walk and live our lives. We live in a world that is filled with stereotypes and imagery that suggests what "perfect" is and does. And we live in a world that turns us into our own harshest critic. It's our nature to beat ourselves down because "perfect" exists and we need to be it.

Except "perfect" is not really what you think it is.

It's not models in a magazine.
It's not hair that stays in place.
It's not fat-free or extra small.

Perfect is you.
You are perfect.

And you need to believe that.

You need to believe me when I tell you that every imperfection you perceive when you look in the mirror is exactly what makes you perfect. Things don't make you perfect. Image and ideals don't make you perfect. You were born perfect because you were born to be YOU. And remember: There is only one you, so treat yourself with respect.

Show the world that you are #beyoutiful. Be a beacon of positivity because this world we live in—it needs all of the positivity it can get. Spread love, start with yourself. When you love yourself, everyone else around you will pick up on that. And you never know who will be inspired to believe in themselves because of you.

You are #beyoutiful, friend.
It really truly shows.

In your strength...
In your beliefs...
In your smile...

...in everything that is you, including your body.
And it's time you proclaimed that news to the world.

Download your free poster and join me on Instagram. Tag @momentumjewelry and @handfulactivewear, and help us show everyone everywhere what "perfect" really looks like.

Question: What makes you #beyoutiful?

What I've been up to...

2017-10-11T17:59:00.001-04:00

Last time I wrote a post like this, I started it by saying something to the effect of "I have two jobs and I am busy." And so, that hasn't really changed, except now I have three jobs. How do I manage three jobs? At the expense of Daily Dose, apparently. But in all honesty, I manage it just fine. Life is crazy, it's always going to be, so I am embracing it all and taking each day as it comes. I love all of my jobs, and I love my family, too. So it's worth it. All of the hustle and bustle of our daily routines is absolutely worth it. Let me fill you in. Here's what I've been up to (in case you've been wondering):

1) I'm the new blog editor for Momentum Jewelry.
I absolutely love this company. My collection of motivational wrist wraps is out of control! I've been an ambassador for a few years now, and proudly support what Amy and her team are doing.

I am also a part of that team now! I met Amy at IDEA World this Summer and we started talking about the blog on her website. Long story short, she asked me to help her grow it and I couldn't say no. Momentum blog editor, at your service. In addition to writing a few posts here and there, I've been curating content from some pretty awesome voices. We're getting ready to launch the BEYOUtiful campaign, which ties in to National Love Your Body Day. It's all going down on Wednesday, October 18th. You must check out the Momentum blog for some inspirational posts gearing up to the big day.

2) I'm running a half marathon on Sunday.
What's a year without at least one half marathon?! I signed up this Summer after the Ironman 70.3 Steelhead rolled through town. I haven't been racing much this year, and all of the athletes inspired me to get my butt into gear for at least one half marathon. My training has been going well, and I'm really hoping for some cooler temps on Sunday. We've had such an unseasonably hot Fall up here in Michigan. The goal: Cross the finish in under two hours. I'm feeling good about it.

3) We renamed the running store.
When we took over the running store in the Spring, we were tasked with breathing new life into the place. We've been working really hard to bring in a few new brands, get out into the community, and bring back some of the customers that lost faith in the place. So we decided that a new name would reflect our new approach. And we've spent the last few weeks putting that into place. It went live last Monday and the response has been overwhelming.

4) I'm studying to be an ACE Fitness Nutrition Specialist.

As an ACE-certified personal trainer and group fitness instructor, I can't say enough about this organization. Over the summer, they offered me the ACE Fitness Nutrition Specialist certification materials in exchange for an open and honest review. I'm currently working my way through it, and you'll hear more about it moving forward.

Speaking of books:

5) I can't stop reading the Outlander books.
You guys. This series is just so good and I'm only a few chapters into the second book.

A post shared by Tara (@adailydoseoffit) on Oct 9, 2017 at 10:21am PDT

I've picked them up and put them down a million times at the library, but finally decided to roll with the first book. It's a television show now, and everyone is raving about it. I'm a stickler for reading the book first, so that's what I've been doing. This also means that I've been doing my best to provide myself with some extra "me" time. I haven't been very good at that these past few months. There are a ton of books in this series, so I hope they'll help me keep the "me" time flowing.

Question: What's one thing you've been doing lately or working hard on or generally just enjoying?

How To Exercise With A Swing

2017-08-16T17:24:00.001-04:00

The following post contains an Ellie Activewear review. I was not paid for my opinions, but was given a free outfit to wear. All opinions, as they always are, belong to me.

If you have kids, then there might be a good chance you have fitness equipment in your backyard. If you live near a park, then you certain have access to free fitness equipment. One piece in particular: The swing. It's basically a makeshift TRX suspension trainer! So today, I thought I'd give you some pointers and share a few exercises that just might inspire you to take your workout outside.

First and foremost, we need to talk about safety. The swing is a movable (and often moving) object that might show no mercy. As such, you need to take a few precautions if you're going to use a swing to exercise outside. Here are a few safety tips for swing workouts:

Safety Tips For Swing Workouts
1) Make sure the swing is securely attached to the anchor point. If it's not and it comes tumbling down, you'll fall with it—and who knows what'll ultimately fall on top of you. (Tree branch? Ow.)

2) Survey the ground below the swing. Outdoor surfaces can introduce an element of instability. Look for loose gravel, protruding tree stumps...anything that'll make your foot slip or hurt your hands.

3) Check out the swing itself for possible rough spots. Especially if your'e working with a wooden swing. Splinters aren't fun. (Double-check the chains, too.)

4) Make sure there is plenty of space around the swing. Because if you fall for whatever reason (which you won't, hopefully) you won't want to fall into a pole or someone else on a swing.

Now, where to start?

What kind of exercises can you do with a swing?
Can you do TRX exercises on a swing?

The answers are "tons" and "yes," in that order. A swing is essentially a suspended piece of fitness equipment, minus the handles. But you can still grip a swing in a variety of different ways. If your swing is bendable (like mine), you are somewhat limited. A flat, wooden swing may give you more places to grip. Ultimately, you'll have to play around to see what works for you and with yours. And don't forget about the chains. Depending on the style of the chains on your swing, you may be able to grip them comfortably, too.

Here are some exercises I did with my swing, starting with a single-leg lunge:

Add a hop. Add a pulse. Hold some weights if you have those at home (or can get them to the park).

Side note: My intent is not to provide a full-body workout, but to inspire you to play with a swing. That said, the exercises contained in this post will hit all of your major muscle groups. If you choose to put them together, please do so with caution and while honoring your body and fitness level.

Next up, pushups:

You might also add a pike at the top of your pushup:

Too much? Keep them separate, or switch the pike for a tuck.

Swings make for some great hamstring curls, too:

Of course, you'll have to check out the height of your swing. You'll ultimately want to start the hamstring curl with your legs bent to 90 degrees, give or take an inch. Anything more than that might render the exercise ineffective.

Back work:

This close-grip row will challengeyour hand strength, too, if you're using a bendable rubber swing. If you're using a wooden swing, you might try grabbing the sides of the swing. Either way, you should be able to turn it into a high pull, too, if your shoulders allow it.

Let's not forget planks:

Put both feet in the swing. Or leave one underneath and challenge your inner thighs. Come to high plank, low plank, or even reverse plank. Again, you'll want to play around which (ahem) is the point of a swing anyway (#playtime). Here are some other exercises you can do with a swing:

Exercises You Can Do With A Swing
• Side Lunges
• Assisted Pistol Squats
• TRX Burpees
• Sprinter Starts
• Triceps Presses
• Side Bends
• Rollouts

The options are endless. Use your creativity...but keep safety at the forefront of everything that you do. Speaking of "forefront," let's take a look at the tops that Ellie Activewear sent me:

I dig the details on the bra. It's Marika brand, and so comfortable. The tank is a bit see-through for my liking...I don't think I could wear it at the gym...but it's still cute. I'm really liking the knot/tie trend that's happening right now.

Here's a closer look at the pants.

At first, I wasn't too sure about them. I felt like they were just too geometric for my taste, but dang...these tights are super comfortable. SO super comfortable. And I like the subtle mesh detailing around the calf muscles.

If you like monthly subscription boxes and wear workout clothes every day, then you might like receiving the Ellie Activewear box. It has yet to disappoint me. I mean, there's a reason it's the #1 activewear subscription box. And it's not that expensive, either! $39.95 gets you three pieces: a top, bottom and bra. Pay $10 more and you'll get at least two accessories, too. Here are some other posts I've written about Ellie:

• May 2017 Box
• June 2017 Box

This creeper:

Ha.

Question: Do you use any unconventional items as fitness equipment? Have you ever worked out with a swing? If so, what exercises did you do?

August 2017 POPSUGAR Must Have Box Review

2017-08-15T15:17:00.000-04:00

The following post is sponsored by POPSUGAR Select. I was sent the August box for free in exchange for a fair and honest review, which is par for the course around here. All opinions are always my own.

Thinking about signing up for a monthly subscription box? Not sure which one to choose? Let me convince you that the POPSUGAR Must Have box is a great choice. Fashion-forward, trend-loving style-mavens will love this perfectly curated box of goodies. I promise you: It's my favorite. And, it makes a great gift. At just $39.99 per month, the Must Have box over $100 worth of full-size products on your door step every month.

Let's take a look at the August POPSUGAR Must Have box:

It happens to be a particularly special month. POPSUGAR Must Have is five years old! Every box centers around a theme, so clearly this month's theme is "celebrate." First up, this Bouncy Mask from First Aid Beauty:

Truth be told, I haven't tried it yet, but it's on my bathroom counter just waiting for me. I've been getting into face masks and scrubs a lot more than I ever have, and I just purchased a new one from LUSH that I put to good use. Bouncy Mask, get ready. You're up next.

Cheers to these cookies, though (and the adorable tray):

Gluten-free, and every bit delicious! And widely available, too. I can purchase this brand at my local grocery store, I bey you can, too.

Straight to my hear with this notebook:

I hoard notebooks like no other. I think I have at least six unused notebooks on the shelf in my closet. I can't stop buying them! (Especially when you can buy them at TJ Maxx for next to nothing). Also, I love that POPSUGAR Must Have collaborated with Jeep to #BreakTheDawn. Mornings are hard! Here's how they suggest you make the most of yours:

1) Put the phone down.
2) Make a to-do list.
3) Hit the gym.
4) Press play.
5) Eat smart.

How many of those things do you do?

Also, have you ever heard of Shoptiques?
This online boutique is new to me:

I'm looking forward to using this gift card. Check this out: It's worth $25. Proof that you get your money's worth when you order this curated monthly box.

Interested? Say "yes" to the box! Use code PARTY at checkout to take $10 off your first box.

So worth it.

Question: Are you big on face masks? Which one do you use the most? Do you subscribe to a monthly subscription box? Which one?

2017 IDEA World and BlogFest Recap

2017-08-14T07:00:00.000-04:00

The "Super Bowl of fitness conventions" took place last month in Las Vegas, and I'm still flying high on all of the energy I got from it. The IDEA World Fitness Convention is an absolute must for any fitness professional. You need to go at least once. I go every two years because that's what works for me. I get so much information and inspiration from this conference that, realistically, it's almost impossible to process everything. Hence, the recap delay.

But I want to tell you all about it now. Let's talk about what I learned, and why you should attend.

Whenever I attend a conference, I do my homework first. I research sessions and pick those that will help me be the best trainer/instructor/fitness director that I can be. I also pick a few sessions that will entertain and/or motivate me—because it can't be all work and no play, eh? Essentially, this leads to a list of goals and things I'm looking forward to.

This also gives me an easy way to process the convention when I get home.

Let's take a look:

1) Vegas, baby!
Oh, Vegas. You crazy, weird, jaw-dropping and highly entertaining little place. It was my first time. I highly recommend the Aria casino. I didn't stay there, but I spent a lot of time walking around the place. It's beautiful. And the restaurants are Aria are delicious. Specifically, the buffet, Julian Serrano's Tapas and Five50 Pizza Bar. I want to go back just so I can eat at all of these places again. Which, by the way, is why I don't have any pictures of the food I ate—because I was too focused on it. But here's a picture of me in front of the Las Vegas sign because #tourist:

A post shared by Tara (@adailydoseoffit) on Jul 21, 2017 at 8:02pm PDT

And also, the Bellagio fountains because #vegas:

2) Dinner with the Momentum Jewelry Crew
It's always fun to connect with other health and fitness bloggers. And to meet some of the brands we get the opportunity to work with. I've been a huge fan of Momentum for a very long time. Amy (the owner) is absolutely wonderful. She and I shared a hotel room, and spent a lot of time talking about the Momentum Jewelry blog. Long story short, fun things are coming and I'm going to be working with her very closely to facilitate the posts. More on that later!

3) Energetic and Educational Sessions
I don't even know where to start. I did a G2S Workout full of ground-to-standing exercises. At one point, I was doing forward rolls. Toward the end, I was on the ground with my hands behind my back prisoner-style trying to stand up without using my arms. I love non-traditional exercises like that. They really emphasize functional training that strengthens activities of daily living. I also did a Schwinn cycling workout with Amy Dixon that left me in a pile of sweat:

Spinning is a class that drains me physically and mentally. I love it, but it's not a class I can plan very easily for a variety of reasons, so taking sessions like this A) gives me new teaching and cueing techniques, and B) totally motivates me to get in the saddle. Also awesome: Indo-Row, which taught me how to row correctly and efficiently. It was the most time I've ever spent on a rower, and it was probably one of the best workouts I did at the conference.

I also listened to a lecture for Group Fitness Directors, which gave me some tools to effectively manage a staff that works less than part time. It was nice to hear that some of my struggles are not unique, and pretty commonplace in this industry!

Bloggers, this is where I tell you that BlogFest is full of educational and inspirational sessions, too! I sat in on a few sessions that addressed SEO and how to make old content new...seriously, so good. If you're new to the fitness blogging scene, this is absolutely a conference you need to attend it's incredibly welcoming (and because you get IDEA World, too).

4) Kick It With Kaisa

OMG. This session was everything. KaisaFit is so awesome, strong and motivating...and the best part, she's all that in person, too. So many big-name fitness folks are super high on their fame. But this girl, she's real. And in it for the right reasons. I enjoyed every minute of her workout. After it, she talked about Vital Proteins, a company she originally approached because she loves their stuff that much. Her favorite product was a collagen powder, which I ended up buying at the expo.

So many people are buzzing about the benefits of collagen: Bone and joint health, skin and hair improvements, more energy, etc. I'm not big on supplements, but like what this can do for me. Kaisa talked about the Lavender and Honey Beauty Water, which sounds and tastes pretty good. I thought maybe it could also help me drink more water, which it has.

5) Brands, brands and more brands!
You won't find a better expo at any other fitness convention! It's part of the reason they call it the "Super Bowl of fitness conventions," I'm sure. I spent all my free time wandering up and down the aisles, and came home with a giant bag full of goodies to prove it. Some highlights:

• Keiser: They didn't have any bikes on the fitness floor, but my Schwinn session (on Schwinn bikes) reinforced my belief in Keiser cycling bikes as being the best.

• La Colombe Coffee Roasters: They had a Starbucks on site, which I hit up in the morning, but samples from La Colombe kept me going throughout the afternoon.

• Prana: I literally bought something from their booth on three separate occasions. They wouldn't have my size in something, then they would. And everything was 50% off, so I basically had to keep buying.

• Trigger Point: The vibrating foam roller is epic. My calf muscles were tights, so I just sat there for a bit and let the vibration release them. It was relaxing, even more so because you don't have to actually roll over the vibrating foam roller. Ah, so nice. Might have to get a demo version for the running store I work at.

• TRX: Always a great booth to walk by! With all those straps out, people were constantly at play, so I got some awesome ideas to use with my clients.

• Takeya: Say what you will about your Swell bottles, I think Takeya bottles are equally impressive and I absolutely love, love, love mine. Plus, it's pink.

But that's only six reasons why the expo was so awesome. I can't even begin to list all the little toys I saw that I now want...various types of sandbags and weighted hammers being at the top of the list.

If I don't have you convinced yet, here are five reasons you need to attend IDEA World:

1) You'll learn from the leaders in the fitness industry.
2) You'll earn a bulk of your continuing education credits.
3) There is never a dull moment.
4) New and upcoming equipment is yours to play with.
5) The crowd is welcome, supportive, and inspirational.

Trust me, it's worth the cost and the trip and...you just need to go.

Question: Have you ever been to a fitness or blogging convention? If so, which one and what was your experience?

60-Minute Spinning Workout

2017-07-19T07:00:00.000-04:00

"Wanna go for a bike ride?" My kids ask me this all the time. So do the members at my gym—I haven't been teaching Spinning lately. My schedule changed, and it forced me to hand over my class. Sad, because Spinning class is always a good time (and a good workout) and I've been missing it. I did fill in a few weeks ago and, man...it felt good to be back in the saddle.

A post shared by Tara (@adailydoseoffit) on Jul 1, 2017 at 8:14am PDT

I thought it would be fun to share that cycling workout with you.

First and foremost, if cycling workouts are new to you, I highly suggest you schedule some time with a certified cycling instructor. You'll want expert instruction on bike setup and safety. If and when you're clear on all of that, you'll be ready to pedal. Spinning workouts are highly adaptable to a variety of fitness levels, but:

Exercise at your own pace at all times. I am a certified cycling instructor, but I don't know your specific fitness challenges, so I can't say for sure whether or not this ride is for you. Proceed accordingly, honoring you body the entire way through to prevent serious injury.

Let's refresh on a few cycling terms.

Working flat: Find this by adding a gear or two to the bike when you're pedaling easily. You'll feel a slight tug on your pedal, however you won't feel like you're going up a hill. It will bring your heart rate up slightly. This is also where you might recover from heavier climbs.

Sprints: Give it everything you've got! However, you must stay in control of the bike.

Standing flat: Exactly what it sounds like. Stand up, keeping your hips over the pedals. Your glutes might tap the very end of your saddle.

Climb: Whether moderate or heavy, seated or standing, this is where you pile on the resistance accordingly. RPMs will slow down. Heart rate will increase.

RPMs: Some bikes have a computer system with this information built in. The following ride assumes that your bike does. If you do not have a computer, tune into the hill, flat or sprint and ride accordingly and consistently from one hill, flat or spring to another.

Let's talk about heart rate for a second.

I speak very generally about heart rate throughout this ride. I don't know if you have a heart rate monitor, or if you know your max heart rate. Truth is, you can still get a great ride without that information. You will need to stay in tune with your rate of perceived exertion. Or, how hard you are working. And, as always, you can pull back if the intensity gets to be too much.

Here's the ride:

Some other Spinning posts you might be interested in:

• Indoor Cycling Playlist with Music from the 80's
• Spinning Playlist with Rolling Hills
• 45-Minute Spinning Playlist
• Should you buy Spinning shoes?
• 8 Tips for Taking Your First Spinning Class
• How to Make the Most of Your Time In Spinning Class
• How to Stretch After Spinning
• Spinning During Pregnancy: How to Ride Safely When You Are Expecting

Question: Are you a fan of Spinning classes? Why or why not?

How to Stop Hating Mondays: Make them your healthy restart.

2017-07-17T07:00:00.000-04:00

In case you haven't noticed, today is Monday. If it's your favorite day of the week, kudos to you. But for most of us, Mondays stink so bad. We love to hate them because fresh off the weekend, we loathe going back to work. Or going back into the weekly routine. So today, let's talk about Mondays. Because not all Mondays have to be bad. Instead of hating them, make Mondays your healthy restart days.

1) Get everything ready for Monday morning.
Take a little time on Sunday night to get ready for your Monday morning routine. Pick an outfit, pack your bags, have your shower towel ready to go. Basically, do everything you can to make sure your morning routine goes as smoothly as possible. Stress less at home, leave all that for the office (because you can't always control the stressful situations that come at you while you work).

2) Make sure you eat a great breakfast.
Don't start your day on an empty tank. And don't set yourself up for #hangry. If breakfast isn't your thing, if "eating that early makes you nauseous," maybe ask yourself if you're eating the right thing. And the whole "but I'm not hungry that early" excuse...eating is not about fulfilling hunger. It's about giving your body what it needs to function. So start your Monday with a full tank so you don't reach empty from the get-go.

3) Accept your Monday for what it is.
Monday comes every single week. You know you have to go back to work, or back to whatever routine your Monday brings. So give up the fight! Let it come. Let it happen. Accept it for what it is, and conquer it with all that you've got.

4) Schedule a Monday night workout.
Get those feel-good endorphins! Most importantly, get Monday out of your system so you can spend the rest of your evening feeling great. And, you know, workouts can be good for relieving stress. So take the day out on your weights, the treadmill or whatever it is you like to do for exercise.

5) Come up with a Monday treat.
Maybe it's a pre-workout coffee...or maybe you add the whipped cream to that mocha. Maybe it's a certain on-the-go breakfast or a standing lunch date. Or maybe you spend five minutes looking for a new desktop image for your computer, something that will motivate you for the rest of the week. Whatever it is, do it every Monday...and only on Monday. It'll give you something positive to look forward to.

Bottom line, Mondays can suck so bad. But a quick attitude check and some changes to your routine can help you stop hating Mondays. Think of them as your healthy restart days. Here before you is a new week, so let Monday launch you into it. There will be crap to deal with. There will be snafus. But, use the day for what it is: A fresh start to a new week.

Question: How do you feel about Mondays? What do you do to make them work for (not against) you?

I'm going to IDEA World and BlogFest!

2017-07-12T11:13:00.000-04:00

In exactly one week, I will be traveling to Las Vegas to attend the 2017 IDEA World Fitness Convention. I went in 2015 and had the time of my life, so I absolutely cannot wait to return. I will also be popping into BlogFest, which is a special portion of the conference dedicated to fitness bloggers. Guys, I'm bouncing out of my seat right now because I simply cannot wait. To hold me over, I decided to put together this list of things I am looking forward to:

1) Vegas, baby!

This girl has never been to Las Vegas. I'll be in a convention hall most of the time, but my evenings will be open for exploring Sin City. Two of my clients will be in town at the same time, and they promise to show me some must-see things: Zipline on Fremont Street? Sounds fun. Bellagio fountains? Gotta see it.

2) Dinner with the Momentum Jewelry Crew

I am sharing a hotel room with Amy, Tam and Jill. I adore all of these people from afar, and can't wait to see them in person again...we met at IDEA in 2015 (see above). We'll be joining a few other Momentum Jewelry ambassadors for dinner on Wednesday night, and that sounds like the perfect way to kick off the weekend.

3) Energetic and Educational Sessions

As a personal trainer and group fitness instructor, I have to fulfill a certain amount of continuing education credits to maintain my certifications. There is absolutely no better way to do just that then at a fitness convention—at THIS fitness convention, to be specific. There are hundreds of sessions available, which makes it very hard to pick your schedule. Here are a few that I've chosen, that I am really looking forward to:

• The G2S Workout (Ground-to-standing drills.)

• Barre Choreography Overload (Because I teach two classes a week.)

• Schwinn Cycling: To Breathless and Back (Spinning inspiration is a must.)

• Run, Injury Free! Understanding Impact Forces (Because I run, and run a running store.)

• Indo-Row: The Perfect Calorie Burn (Love me some row machine.)

4) Kick it With Kaisa

You guys. Are you following @KaisaFit on Instagram? She is amazing. And I get to attend her workout at IDEA. To say that I am pumped for this is an understatement. It literally might be what I am most excited for, and I will totally fangirl for a picture with her.

5) Brands, brands and more brands!

The expo hall at IDEA is crazy. So much to see, do and sample that your head just spins. I've been looking at the list of attendees and have a few must-hits:

• ACE Fitness (Obviously.)

• Beachbody (Why can't I get hard copies of PiYo Live formats anymore?)

• doTerra (Lemme smell all the oils, please.)

• Hedstrom Fitness (Love their Surge and Kamagon ball.)

• Keiser (I teach on Keiser bikes.)

• La Colombe Coffee Roasters (Obsessed.)

• MINDBODY Online (We might use their software, so I need info.)

• NOW (Foods? Not sure if it's them or not...)

• Prana (Love their clothes.)

• Trigger Point (We carry their products. Wanna see the new vibrating roller...)

And now it's time to pack.

Question: Are you going to IDEA World and/or BlogFest? What's something I should do in Vegas?

Do Anywhere HIIT Workout

2017-07-05T17:40:00.000-04:00

Going on vacation? Daily schedule keeping you out of the gym? Life happens. There's no stopping it. But don't let it stop your fitness routine. If you can't get to the gym, or if you're away from home, focus on the one piece of fitness equipment you'll always have access to—your body.

Bodyweight workouts can be extremely effective if you take them seriously. Push and you'll feel it, I promise. Additionally, HIIT workouts raise intensity levels to a point that could leave you dripping with sweat. Best part? Your bodyweight and the HIIT concept fuse together in a way that's highly adaptable.

Test my theory with the following do anywhere HIIT workout.

If you are new to high intensity interval training, please check with your doctor before proceeding. Always respect your body! I am an ACE-certified fitness professional, but I don't know what your individual needs are. Promise me you'll honor and respect your body at all times.

INSTRUCTIONS: This do anywhere HIIT workout has three small circuits. Do each circuit three times, and do each exercise for (:30). Rest for (:15) in between each exercise, and take a minute or two between each circuit. Of course, you'll need to warm up before you begin. Light running or walking should be fine, or use the cardio machine of your choice. Have water ready, you'll need it! The entire workout should take you 45 minutes at the most. Less if you're really pushing it.

Let's break it down:

Circuit #1

1) Clap Squat
Squat, then come up and clap underneath your right knee. Repeat, left leg. Continue alternating, moving as quickly as you can.

2) Kick Through Start in a high plank position, step up into a right-leg lunge, then kick your left leg through. Step back into the high plank and repeat to the other side.

3) Pike Up Press your lower back into the grass, then lift your arms and legs up above your stomach. Repeat, bending the knees if it irritates your lower back.

Circuit #2

1) Burpees
Skip the pushup and jump, focusing instead on speed and consistency.

2) Down Ups
Start in high plank and make your way down to elbow plank and back again, alternating your starting arm each time. Try not to let the hips rotate!

3) Punch Squats
Put some force into this one! Squat, come up into a punch over your knee, squat again, then hop your feet together. Repeat on the other side.

Circuit #3

1) Push-up to Lunge
As you come up out of your pushup, bring your left leg forward into a low lunge, then step up and together, reverse and repeat on the right side.

2) Superman with Lat Pull
Lift up, pull back, lower down and repeat! If this move is too intense for your lower back, remove the lat pull.

3) High Knees Keep those elbows bent to 90 degrees and lift those knees up to your hands! Make it fast! Keep it consistent!

Questions? Reach out: tara (at) adailydoseoffit (dot) com!

Question: What's your go-to workout when you can't get to the gym? Something at home? Got a bodyweight circuit? Tell me about it!

10 Things Your Trainer Wants You To Stop Doing

2017-06-28T16:18:00.000-04:00

I love all of my clients. So clients, if you are reading this, let me preface this post with a giant "this may or may not pertain to you." But I've been a personal trainer for over seven years now, and I've seen a variety of people come and go. So today, I thought I'd take you into the mind of a personal trainer. We keep it professional (always), but there are ten things we really want you to stop doing:

If you are currently working with a personal trainer or might one day pursue that relationship, the following points will help you get the most out of your sessions:

1) Don't exercise immediately before your session.
This needs an explanation because (obviously) warming up before your session is totally fine. Going through an entire workout, or even starting your workout, defeats the purpose of hiring a professional to help you meet your goals. We have a plan. We always have a plan! And we come to every session ready and willing to execute it. One set of biceps curls could throw an entire session off. So if you find yourself waiting for your trainer, err on the side of doing some light cardio to get (or keep) yourself moving.

2) Don't apologize for failing to complete an exercise.
Do a new move wrong? Don't apologize for that, either! The client/trainer relationship is very much based on teacher/student methods. We are here to instruct you, and we realize there will be learning curves with certain moves. That's why modifications exist. That's why we break things down. And that's also why we watch you like a hawk. If you try something new, even if you can't do it right or all the way, we'll be proud of you for making the attempt. And we'll guide you toward eventual success.

3) Don't expect immediate results.
Personal trainers are not miracle workers. We are guidance counselors, ready and willing to help you find your fitness. We can't predict how long it'll take you to meet your goals, but we can certainly set you up for success. Our job is to push you in the right direction, session after session. Key: "session after session." One session will not get you there, we promise. So don't expect it. Instead, expect to work hard and progress forward. With those expectations, the need for immediate gratification will diminish (and so will your frustrations).

4) Don't compare yourself to others.
Every single body is different, and so are the people that own them. Their fitness journeys are not yours. So if the person next to you is doing something you feel you'll never be able to accomplish, don't let it get to you. Instead, let it motivate you! Let it inspire you to work harder, and to get stronger. Because focusing on anything else sends you down to the dumps (and fitness should always make you happy).

5) Don't show up late.
We get it, things happen. And we'll be as flexible for you as we can, but here's the thing: We have a schedule—and you do, too. Honor it! Respect the time you've set aside for this journey, because we trainers plan to use it wisely for your benefit.

6) Don't yo-yo diet.
Nutrition is a very important part of your fitness journey. It's also one component we trainers can't really control because YOU are in charge of what you eat. And we aren't necessarily certified to tell you WHAT to eat. That's why we keep registered dietitians and nutritionists in our back pockets. So do what you can to eat a well-balanced diet. Messing around with nutritional trends that aren't backed by science and research and what is right for you can, essentially, work against you in the long run.

7) Don't forget to have fun.
We personal trainers do our best to make every session a grand ol' time. Come ready to have fun! If you're in a funk, be up front about it. Let your trainer know so they can motivate you correctly. And if you can, leave the junk in the locker room. Use the time with your trainer to regroup. Focus on nothing but your workout, because only then can you make the most of it—and capture all those feel good endorphins!

8) Stop talking.
Clarification: It's perfectly fine to talk, but don't let it distract you from the workout. Trust us, we love chatting, but we also want to help you get the job done. You focus, we'll focus. Deal? (And on the flip, if we're talking too much, don't hesitate to have us put a sock in it! You're paying for our time!)

9) Don't tell us you can't do something.
All we ask is that you try it. If you have a legitimate reason why you can't do something, let's talk about it. Maybe there's a modification, or a way we can tweak things to help you out. Outright refusal without good reason, well..anyone can at least try something, right? Trust us.

10) Don't hide your injuries.
Our main goal, no matter what your main goals are, is to keep you safe. If something hurts, previous to or during our sessions together, please let us know! The last thing we want to do is increase your pain or discomfort. And if we don't address either of those, it will ultimately set you back.

Question: Certified trainers, what can you add to this list? Non-trainers, have you ever worked with a personal trainer? What did you take away from that experience?

What I've been up to...

2017-06-20T21:43:00.000-04:00

Crickets. They've taken over my website! Can you hear them chirping? Guys...I've been busy. I've got two jobs, two kids and a life. So naturally, blogging took a backseat to all of that (as it should have, I believe). But here I sit, on a random Tuesday night, feeling creative and ready to share. So, if you've missed me, here's what I've been up to:

I ran two races.
I haven't really been training, per se. But I did tack on miles in order to complete the Soldier Field 10-Mile race in Chicago on May 27th. I held an 8:00/mile pace, and that made me smile. Note: I was also smiling because this race was a bucket list thing. I've been meaning to run it for years, and I finally made it happen:

A post shared by Tara (@adailydoseoffit) on May 27, 2017 at 7:46am PDT

I also did Alex's Duck Duck Run, which is a big local 5K where I live. It's typically a hot one, so I go into it with little to no expectations. I won my age group last year with a time of 22:36. I won my age group again this year with a time of 23:26.

A post shared by Tara (@adailydoseoffit) on Jun 17, 2017 at 11:34am PDT

I organized a beer run.

I don't even drink beer, but I manage a running store. So give the people what they want, right? We (the other managing partner and I) threw out the information hoping we'd get a handful of people—we ended up getting over 60 people to show up, which was great because all of the money we collected went to a local charity. We've got another beer run this Thursday night, so we'll see if we can keep the momentum going.

I got really busy at work.
Two jobs, y'all. Together, they equal one full-time job. I wouldn't trade these jobs for the world because, for the first time ever, I feel like I'm truly doing what I love and it's great. But, man. They keep me busy in the best way possible! From shoe orders and shoe rep meetings at the store, to personal training sessions, classes and admin work at the gym—I'm all systems go all the time. Again, it helps that I love my jobs, but there's little wiggle room for play. And most of that wiggle room is reserved for time with the family.

I read a book.
Guys, despite the crazy, I've been doing really well with my "read one book a month" goal for 2017. My latest page-turner was Present over Perfect: Leaving Behind Frantic for a Simpler, More Soulful Way of Living by Shauna Neiquist. And it was really good. I'm sure you can imagine (based on this post alone) how it would speak to me on multiple levels. I highly suggest it.

I received another Ellie box.
I literally move from one fitness outfit to the next, and my wardrobe is embarrassingly heavy on the fitness fashion. But, it technically is my professional wardrobe. So I justify every new outfit. Super grateful to Ellie for sending me the June box:

If you live in fitness clothing, you need to check out this fitness subscription service. I have not been disappointed yet...all three outfits have been awesome. $50/month gets you a top, bottom, sports bra and two accessories. This month's accessories (not pictured) were a hat and running belt. $50 might seem like a lot, but you definitely get your money's worth. See the May box HERE.

I spent time at the beach.
Because #summer. I am so fortunate to live along the shores of Lake Michigan. We made a vow to visit the beach at least once a week this Summer because, well...because we can! Twist my arm, I'm down with beach time anytime.

I was featured on two different websites.
• Our Favorite 25 Fitness Bloggers of 2017
• Motivating Mom Tara

I feel like there's so much more to tell, but at the risk of boring you, I'll stop right here with a promise to keep sharing. So many post ideas in my head! So little time. Boo.

Question: What's one exciting thing you've done so far this month?

NOW Foods: Why this company will change the way you do supplements, oils and more. #nowgetfit

2017-05-15T14:42:00.000-04:00

The following post is sponsored by FitFluential on behalf of Now Foods. All opinions are, as per the usual my very own.

A few weeks ago, I was asked to attend an immersion event at the NOW Foods headquarters with a group of my fellow bloggers. Now Foods is located outside of Chicago, and I was thrilled to receive this invitation. But, life happened. My grandmother passed away.

I stayed home with my family instead of making the trip to Bloomingdale, IL. I had to, it's where I wanted to be. And I'll forever be grateful to social media for giving me the opportunity to follow my fellow bloggers on the adventure. It was a nice break from the tears.

I will also be forever grateful to FitFluential and NOW Foods for understanding why I had to back out at the last minute—and especially grateful to Now Foods for sending me the box of goodies I would have received upon my arrival at the event.

Many bloggers out there talk about NOW Foods. And now I know why. As a certified personal trainer, people ask me all the time about supplements. What they should use and why, and from where they should buy them. My ability to respond is very limited because I am not a registered dietitian or nutritionist, and I don't live in a bustling metropolis with a lot of shopping options. But now (pardon the pun), I can tell them about NOW Foods.

This company is wonderful and I've only just begun to learn all there is to know about them. They manufacture natural products which, when you're talking about supplements and personal care, is very important. Plus, the products themselves are quite affordable.

Supplements can get expensive, yes?

And then there's this: NOW is one of the largest independent manufacturers of natural products in the U.S. health food store channel. Buy local, just on a bigger scale! Bonus, their quality control game is on point, something I would have loved to see firsthand at the blogger immersion.

Let's talk about some of the products they offer.
First up, dietary supplements.

I'll admit, I'm ultra hesitant about supplements. I'm a daily multi-vitamin kind of girl. But NOW makes it so easy to learn about supplements, that it makes them super approachable. Conversations with your doctor about supplements are enhanced by detailed product packaging and a library full of additional articles attached to each of the product pages online. So super helpful!

Admittedly, I have not yet tried any of the above, but am extremely interested in the respiratory care probiotic after a recent dance with some seasonal allergies. I think I'm going to switch out my normal probiotic for this one for a few days to see if I can finally get myself over this yuck.

Next up, natural foods.

I love that, in addition to supplements, they offer healthy foods from which you can get essential nutrients. That organic triple omega seed mix is the perfect addition to any smoothie. Normally, I hesitate to throw nuts and seeds into a smoothie because I don't like that gritty, sand-in-mouth texture. But this stuff blended up wonderfully and added a great pop of nutrition.

A post shared by Tara (@adailydoseoffit) on May 8, 2017 at 1:05pm PDT

Of course, the quinoa penne pasta was quite good, too. My family had no idea that it wasn't your stereotypical noodle. Chunky sauce for the win:

Time to talk about sports nutrition:

As I said before, this is a hot topic at the gym for obvious reasons. Everyone wants to get the most out of their workouts, and the supplement industry is winning the game. But, not all supplements are created equal, and not all supplements are essential. Here's what I like about NOW sports nutrition products: World-class research and development standards and high-quality ingredients go into every product. No artificial ingredients, colors or flavors. What you see is what you get, and what you get is a premium product.

I put the plant protein complex in the aforementioned smoothie and it was delicious. I've always been a little hesitant about pre-workouts, to be honest. So much caffeine (and it's not even coffee), but I'm learning more and more about BCAAs. Branched chain amino acids. Good for muscle retention and recovery. Long story short: When you exercise, your body breaks down carbs for energy. When it runs out of carbs, it starts eating away at your hard-earned muscles in search of amino acids. Enter the amino acid supplement, which can help prevent this particular type of muscle loss.

I'll play around with the BCAAs and let you know what I think...oh, and I'll also play around with that MCT oil. Word on the street: Bulletproof coffee. You know I'm game for anything coffee.

I also love essential oils and natural home remedies.

The arnica warming relief oil? So great. I've been using it on my knee and it seems to be working.

A post shared by Tara (@adailydoseoffit) on May 9, 2017 at 1:22pm PDT

Speaking of oils, NOW essential oils are certified organic and 100% pure. There are a TON of essential oil companies out there. If you want to avoid the "order from me" scheme, you can NOW essential oils from a variety of different places. The store locater on the NOW website will tell you exactly where those places are.

To keep up with NOW Foods, be sure to follow them on Facebook, Twitter and Instagram:

If you want to hear what my fellow bloggers are saying about NOW, click through some of these links. You'll get event recaps, and see some of the products being put to use:

1) What a Healthy Obsession Looks Like
2) Natural, Pure Products for a Happier Healthier Life Now
3) Triple Omega Seed Chocolate Energy Bites
4) Now Foods #NowGetFit Influencer Immersion is SUPER!
5) Blueberry Protein Smoothie
6) Now Foods Immersion Recap

Keep in touch with me, too, as I'll be posting more about NOW moving forward.

Question: Do you use any products from NOW? How do you feel about supplements?

Ellie Activewear Subscription Box Review, May 2017 #loveellie #ad

2017-05-03T10:35:00.002-04:00

The following post is sponsored by Ellie. I received a free box of clothing in exchange for my opinions, They are, as always, my very own.

I have way too much activewear in my closet. When I have to wear real clothes, I feel like I never have anything to choose from. Remember this: I work at a gym (and a running store), so activewear is my professional uniform. But I live in a small town, so shopping is limited. If I find a cute pair of leggings, chances are good that I'll run into someone else wearing them because #tjmaxx and #target. That's all we have to choose from, basically. So when Ellie offered to partner with me, I said yes because #activewear.

Ellie is a company that curates a monthly subscription box for fitness folks like you and me. Price? $49.95/month for five items. And yes, they make it really easy to adjust your subscription. Cancelling is easy, and you can also skip a month. If you don't, you'll get a box with a bag that contains one complete outfit and two accessories.

I received the May box.

This is not a surprise box, so if you see someone opening their box on Instagram while you wait for yours, you'll be getting what they got. This month, however, they're getting crafty and making a few swaps here and there. This goes along with May's theme: #SquadGoals and #DifferentButSame. Every month has a theme, which is super fun.

So, if you order May's box, you might get an outfit that is "different but same" as the one I got:

I've had two Ellie boxes so far, and it looks like a majority of the pieces are coming from Marika right now, with the exception of the leggings above.

Quality: Great.
Fit: True to size.
Style: On trend.

Take a closer look at the back of this month's tank top:

It kind of looks like a zipper, yes? I like it. And then, some strap action on the front of an otherwise plain black sports bra:

As you know, I am SUPER picky about my workout bottoms. Someone at Ellie knows what's up because both pairs I've received from them were far from see-thru. And incredibly comfortable from a movement standpoint. These leggings are from Balanced Collection, a brand I have never heard of:

That mesh, though! Anyone else obsessed with this trend? I think it's really fun in small doses.

Let's get to the accessories:

So, I don't really use an arm wallet when I run. I have a FlipBelt, but...who knows. This may come in handy some day. And speaking of hands, I'm really looking forward to using the hand therapy set. Probably after I type this post. I got a yoga mat towel in last month's box. And a water bottle. So the accessories are well-picked, too.

Verdict? I like the box! I've done other fitness clothing subscription boxes and haven't been as satisfied. I don't like having to send items back that I don't want, and I don't like paying over $50 bucks for something I can't pick out myself. But $50 for an entire outfit (and then some)? That's a pretty good deal, yeah? Especially when it's a deal on stuff that's actually pretty great.

Question: Have any experience with fitness clothing subscription services? Do you like the mesh trend on leggings?

5 Ways to Help a Sore Knee

2017-04-26T10:58:00.000-04:00

Spring has sprung up here in Michigan! Temperatures are rising and so is my desire to run longer and faster. I've done two 5K races already this year, and I've got a wish-list of races that I want to sign up for. But first, I have to rehab my right knee. It's super sore right now. I'm not a doctor or physical therapist, but I have a basic understanding of the muscles—I can tell that my pain stems from a tight one.

Maybe it's my sartorius?

As you can tell by the picture, the sartorius muscle inserts on the medial side of the knee—where my pain is. If the sartorius is tight, it will pull on the knee joint and cause pain and pressure. That said, I supposed I could also have a problematic gracilis muscle. It also inserts on the medial side of the knee. And then there's always the quads and hamstrings. So, who knows really. It's something.

How did I hurt myself?

It started after an indoor 3-mile run. I did my second mile on the treadmill at an incline, which I don't normally do. So I think the hill tightened everything up.

That's my theory and I'm sticking to it (for right now, anyway).

What's the pain like? Dull, achey tightness. Nothing sharp, no swelling or bruising, which is also why I think the underlying cause is a tight muscle. At the time, I thought it would go away so I went about my business. Read: Classes, yoga, stretching as per the usual. I don't think it got worse, but it certainly didn't get better.

So here I am.
Focused on helping out my sore knee

Because: I signed up for the Soldier Field 10 Mile Run in Chicago on May 27th.

Stupid? Maybe. I don't know. I ran six miles this Sunday and it felt really good. It's the aftermath that killed me. Which, again, I'm taking as further proof that something is tight. Don't worry (mom), I'm being smart about this.

Got a sore knee? You should be smart about it, too.

1) Rest and modify as needed.
I've been modifying my classes this week. Read: I haven't been doing any of the leg work. If something hurts, giving it time to rest is best.

2) Hop on a foam roller.
When your muscles get tight, you have to find a way to release the tension within. Stretching is great, but can be problematic if taken too far on a particularly rigid muscle. I have four different rollers that I am currently rotating through:

A post shared by Tara (@adailydoseoffit) on Apr 24, 2017 at 7:54am PDT

3) Check out your shoes.
Running shoes should be replaced every 300-500 miles, depending. If you suddenly develop problems out of nowhere, it could be that your shoes aren't cushioning or supporting your feet anymore. A potentially easy fix, right? I just purchased a pair of Saucony Freedom ISO shoes and my Kinvaras are still pretty decent, so in my case, I don't think this is the issue.

4) Medicate carefully.
Prescribing medication to any of my clients is not within my scope of practice. I would never tell you what to take...that's a conversation you need to have with your doctor. I can only tell you what works for me. If you choose to try these methods, that would need to be your call. So, speaking from experience, I can tell you that an anti-inflammatory is helping me. But I'm using them sparingly. This stuff, on the other hand, gets used regularly:

I also bought some epsom salts. Verdict is still out on their ultimate effectiveness, although I did notice my legs feeling better in the hour or so after my bath. And, you know, it was a good excuse to sit in a hot bathtub for 20 minutes.

5) Call your doctor.
Bottom line, you need to respect what your body is telling you. If these easy methods of pain relief aren't working, you need to take it a step further and get an assessment from a qualified physician. Don't mess around with a nagging pain, friends.

Question: What do you do when you've got a sore spot? Ever have knee issues? How did you make them feel better? What's your take on Epsom salt baths?

So you want to be a runner...

2017-04-13T15:43:00.000-04:00

There's something so incredible about the concept of running. It harnesses two of our greatest human sensations: fear and pleasure. In a book appropriately titled Born to Run, author Christopher McDougall explores this concept. "We run when we're scared, we run when we're ecstatic, we run away from our problems and run around for a good time," he writes. And he's right. We run. All of us.

Some of us do it for fitness reasons.
Maybe this is you?

If it isn't, that's perfectly fine. Running isn't the only worthwhile of exercise. But if you want to make it your exercise of choice, then I encourage you to begin. Take that first step, maybe two or three, and see how running make you feel.

Good? That's wonderful.
Bad? Totally normal.

As a beginner, you should know the following...

1) Running is hard, and it always will be.
Consider it a beautiful challenge. Running will constantly push you above and beyond your limit, taking you in and out of your comfort zone every time you lace up.

2) Two steps count, so does a mile or a marathon.
Running can be a team sport, but it's very much an individual battle. It's you, your feet, the road ahead and your determination to rise above what you did the day before.Therefore, every step counts.

3) Forward is a pace.
Running is often associated with racing. To some runners, pace (how fast you run) is everything. To others, it doesn't really matter—and that's perfectly fine—because forward movement of any kind will always generate progress toward the end result.

4) Rest is important.
Once you embrace running and all the joys it can generate, it can very easily become that one thing you need to do every single day. BUT—you must rest. The physical aspects of running will challenge any body, and you need to honor yours at all times. So don't deny yourself a rest day when you need it.

5) Good shoes make all the difference.
One doesn't need much to run. sure, you can find a wide variety of accessories that will enhance the experience. Realistically, there's only one thing you truly need—great running shoes. So invest in a pair that makes your feet happy, because when your feet are happy, the rest of your body will be, too.

And therein lies the beauty of running.
You can always find joy in the journey.

Question: Are you a runner? Why do you run?

So I'm running a running store...

2017-04-05T22:02:00.000-04:00

I worked a lot of retail in college. I started off at American Eagle Outfitters, after which I went to Bath and Body Works, then Abercrombie and Fitch. When I finished school, I moved on to my first job in advertising, but worked a few hours at Express to fund the professional wardrobe. Truth: I hated that job at Express, so I quit retail and focused on my advertising career, which lasted for seven years before I decided to start a fitness career.

While I made the switch to fitness, I worked at a local boutique. But only for one Summer. Fast forward to today: I've been in the fitness industry for almost seven years now, and I'm not leaving it anytime soon.

Guess what, though?
I'm going back to my roots in the retail industry.

I'm running a running store.

No, I didn't quit my job at the gym. I am still the fitness director, also a personal trainer and group fitness instructor. That was, and still is, my primary part-time job. I just added another 15 hours a week to my life with this new position at the running store—managing partner, officially.

I have been tasked with revamping a dying running store that has buckets and buckets of potential. Don't worry, I'm not in it alone. My partner is my running buddy, also a personal trainer on my team at the gym. Neither one of us could do it without the other. We wouldn't have the time. But together, we can be the type of manager the store needs. And we are so excited about that.

Also, we're like Willy Wonka in his chocolate factory.
We are literally surrounded by shoes (and desperately trying not to buy them all).

We are meeting left and right with shoe reps. We've checked Saucony and Mizuno off the list, and are anxiously awaiting our scheduled meetings with Brooks, New Balance and TOPO.

Guys, it's so much fun.
A lot of work, indeed.
But, it's so...so much fun.

This is a different type of retail job than I've ever had before. I'm not following corporate rules and punching a clock. I'm making something, a new environment for every local runner in my town. My partner and I are full of ideas. We have a vision, and we cannot wait to bring it to life.

But first, we have to learn this shoe industry thing. How to order, when to restock...all that good stuff. So some of those big ideas have to wait for a minute while we familiarize ourselves with the inventory, for example:

We are fairly stocked with all the essentials, but we see room for more. I'm learning so much about running shoes. I'm even getting sneak peeks at shoes that aren't out yet. Really, though—I'm helping people find shoe love, and in doing so, I'm making connections in the community. And that's what we hope to do with the store.

We want to reconnect it to the community.

My partner and I are (hopefully) going to make this store a hub of running activity. This community we live in, it's full of runners. My town is an active town and hopefully this store will be a bigger part of that.

Again, it's hard work, but I'm loving it.
And I'm so grateful for this new opportunity.

#wishmeluck
#herewego
#letsdothis

Question: Do you have any retail experience? What stores have you worked at? If you frequent a local running store, what makes you go there versus websites on the Internet?

Peanut Butter and Chocolate Chip Protein Truffles

2017-03-27T14:44:00.000-04:00

The following post is sponsored by Naked Nutrition. Despite compensation and free product, all opinions are my own, as per the usual.

I like chocolate. My body needs protein. So when chocolate and protein combine, it generally ends up being a very special treat. This is why, for instance, I usually buy chocolate protein powders. A few weeks ago, Naked Nutrition reached out with an opportunity to test a tub of their whey protein powder. I, of course, chose the Less Naked Chocolate Whey protein powder.

Let's make one thing clear: I am super picky about protein powders. For starters, I am a huge fan of getting necessary nutrients from a well-balanced diet, and I recommend this first and foremost to anyone that asks me if they need a protein shake after they work out. But, I'm also completely realistic. I understand that life doesn't always allow a person to create a well-balanced meal or snack after they hit the gym. And this, I believe, is where a good protein shake can help. And it's how I fit protein shakes into my life.

For example, on Tuesday nights, I teach a Barre Fit class at 5:15PM, followed immediately thereafter by a Buddy Bootcamp at 6:30PM. I often bring a protein shake to the gym with me to hold me over until I get home.

But again, I am super picky about protein powders. So many of them have unnecessary and unclean ingredients in them. This is one of the reasons I agreed to test Less Naked Chocolate Whey Protein Powder. The stuff is pure, hence the name. Take a look:

Now take a look again: There are three ingredients. Grass-fed whey, raw cacao and coconut sugar. That's it. "Nothing to hide." Totally winning, right? Admittedly, this doesn't make it the most potent in terms of flavor. The chocolate is very subtle, and that's not necessarily a bad thing. In addition to drinking it straight up with some water, I used it to create peanut butter and chocolate chip protein truffles.

These little bites of yum are about the size of a golf ball, and take minimal time and effort to make, but go a long way in the healthy snack department. Also, chocolate meets peanut butter. Totally winning.

We'll get to the recipe in a second, but you should know that protein powder isn't required. But it will up the protein content of each truffle if you use it. And for what it's worth, they can probably be made with just about any type of protein powder.

Seriously, though. Check out Naked Nutrition if you need to restock. The protein I got will cost you $90 per tub, which is very pricey. But the tub itself has 60 servings of protein, here's what one looks like:

So do the math. That's about $1.50 per protein shake. And if you use protein like I do, one tub will last you a very long time.

Now it's time for the recipe.

PEANUT BUTTER AND CHOCOLATE CHIP PROTEIN TRUFFLES
Source: A Daily Dose of Fit

Ingredients
• 3 Cups peanuts, processed into peanut butter
• 3 Scoops Less Naked Whey protein powder
• 1/2 Tsp. vanilla
• 1/2 Tsp. honey
• 1 Cup mini chocolate chips
• 2 Bars dark chocolate
• 1 Tbsp. coconut oil

Directions
1) Put everything but the dark chocolate bars and coconut oil in a bowl and mix. Refrigerate until solidified enough to form into balls.

2) Create truffles the size of golf balls, then freeze them all for an hour at most.

3) Melt the chocolate bars slowly, adding the coconut oil halfway through.

4) Dip each truffle in the chocolate.

5) Store them all in the refrigerator.

Good luck not eating them all at once. The recipe will make a little more than a dozen truffles, and as you can see, I don't have that many left. Whoops. Eating them like a champ over here, don't mind me.

If you're wondering, this is my dark chocolate of choice:

Question: What's your take on protein powder? Do you incorporate it? Do you rely on it? Do you have a favorite?