As a Coach and Runner I’m always looking for the next best workout that engages not only strength training but core training. As a runner our core is one of the strongest assets that keep us running strong, helping hold our posture during long runs, and giving us the stability to keep going when our body wants to quit. Now lets all be honest, core training is not fun, it hurts, and the next couple of days are always the worst BUT I’ve found a studio that makes core training fun, energetic, and wanting athletes, runners, and everyday individuals coming back week after week for more training.


Each year millions of Americans start the New Year by setting New Year resolutions. Starting fresh, dreaming big, setting goals, and continuing to improve themselves from previous years. Most, unfortunately, will either give up or fail to meet their goals, however research has shown that those who do set New Year resolutions are 10 times more likely to achieve their goals. So as we begin another year and you reflect on the previous years accomplishments use these helpful tips I always share with individuals to help accomplish your New Year resolutions.


Happy New Year! January 1st is the time that millions of individuals start fresh, dream big, set goals, or continue to improve themselves from the previous year. It’s great to set a goal: After all according to research those who make New Year resolutions are 10 times more likely to achieve their goal than those who don’t. With that said you can’t hit your goal if you don’t have one. Dreaming isn’t enough anymore, you have to lay out the steps on how you are going to hit your goal and not allow procrastination to slip back into 2014.

As you begin your New Year’s resolution remember, don’t try to make to many major changes at once. Instead try working on three small changes each month and allow your success to build. Below you will find 8 helpful tips to help you along your fitness journey.

  1. Why
    If you don’t know the WHY behind the WHAT you’ll fail every time. Why is your purpose – to help you meet and exceed your fitness goals while keeping you on track while motivating you through any temptations.
  2. Learn
    So you messed up, missed a workout, or ate something bad?! So what, learn from these mistakes and move forward. If you never learn from these mistakes you will never grow as an individual and you will continue to allow set-backs and temptations ruin your fitness goals.
  3. Publicize
    Share your accomplishments with your family, friends and Social Media networks. Publicly announcing your accomplishments will help keep you accountable while allowing family and friends to continue to encourage you. Hell, you might even get a few individuals to join you……
  4. Share
    Workouts are more fun shared. By sharing your accomplishments to your family and friends you may get a few individuals to join you. Research shows that we are more likely to succeed with the help of others while sharing our accomplishments with each other. Continue to share your accomplishments in hopes of gaining a workout buddy!
  5. Sleep
    So you’ve got your diet and workout down but you still aren’t seeing results? Just as much as diet and exercise is key to any training program, sleep is just as important. Research shows that individuals should get between 8-10 hours of deep sleep to help with recovery and stress. Diet + Exercise + Sleep = Results!
  6. Results
    You didn’t get to your current situation overnight so don’t expect results to happen overnight. Diet, exercise and strength require skills which takes intention, intelligence, and patience. Stick to your plan and stay motivated. Getting started is always the hardest step.
  7. Fat
    Fact, fat does not make you fat, sugar does! We need “healthy” fats to allow our bodies to function. Many “healthy” fats include: grass feed, pasteurized and wild caught animals along with vegetables like avocados and coconuts. Try including more of these “healthy” fats into your diet. Sugar on the other hand only raises our insulin which then allows our body to store fat. Help cut your fat storage by reducing your sugar intake each day.
  8. Exercise
    The best type of exercise is the one that you enjoy while getting the results. Today there are many great ways to get exercise; dance, spin, boot camp, CrossFit, running, etc. Find your nitch and enjoy it. If it doesn’t work for you try something different until you find what makes you happy while getting the best results.

If you are interested in learning more helpful tips or need help staying motivated through your fitness journey follow iRunFit on Facebook and Twitter.