Thursday, July 29, 2010

Triathlon Coaching - The Complete Package

Triathlon Coaching - The Complete Package

What does it involve?
The monthly training will consist of:
1. Strength training in the gym for one hour each week. The most neglected part of most endurance athletes program, is strength training. Coach Cyndee specialized in strength workouts specific for endurance athletes. Most endurance athletes don't know what to do in the gym and will do traditional workouts that are not helping them in their endurance training and actually may be hurting them and their performance.
2. Swim with Coach Cyndee once a week. You will meet with Coach Cyndee in the pool for one session each week. Each session will be one hour. I will work with you on technique and teach you how to become a better swimmer or learn to swim.
3. Triathlon Coaching will consist of daily emailed workouts. Each workout is detailed and specifically designed for you to get ready for your upcoming event. You will not have to think about anything in your training program because Coach Cyndee will have it all planned for you. All you have to do is do it!
You will also get a free Coach Cyndee T-shirt and visor!
Who can join?
I coach anyone who wants to train for any endurance event. It does not matter if you are a beginner or advanced. It does not matter if you want to lose weight or have a specific goal you want to achieve by completing the event. You have found someone who can help you with strength training, help you in the pool and design your daily training schedule to prepare you for your race! There will be nothing for you to think about in your training routine. I will have it all planned for you. You just have to do it!
How much does it cost?
The one month program will consist of 4 one hour sessions in the gym doing strength training, 4 one hour sessions in the pool with Coach Cyndee, and individualized workouts emailed to you each day for you to complete on your own. It is only $300 for the month! You will also get a FREE Coach Cyndee Training Shirt and Visor for a limited time!
What times and locations is training?
Strength Training
Flamingo/215 LVAC – 6am – 9 am, 5pm-7pm, Tuesday and Thursday
Rainbow LVAC – 5am – 9am, 4pm – 7pm, Monday and Wednesday, 12pm-1pm Saturday
Pool Workouts
Rainbow LVAC – 1:30pm Monday and Wednesday, Saturday 3pm
Flamingo/215 LVAC – 5am Tuesday and Thursday, 9am Tuesday and Thursday
Each session is limited to 4 people so hurry now to get your spot!

Here are some clients I have trained that completed their events


Coach Cyndee
702-373-8260
www.coachcyndee.com
trainwithcyndee@yahoo.com

Saturday, July 24, 2010

What motivates you?

As a trainer it is hard to find out what motivates others. I know what motivates me and keeps me going but trying to find out what motivates my clients is very challenging at times. Tough love may motivate one person but may send another away never to workout again. I think it is important for everyone to have a goal and reason to workout OTHER than weight loss. Most people who come to me want to lose weight. As I train them I talk about entering 5K's, 10K's, half or full marathons and triathlons. Those are not for everyone but do get some people going. I have a client named Anne pictured below with Pam. Last year Anne ran several half marathons and was on a roll. She was so motivated and excited about running. Then that died off and she continued to workout but lost some of the excitement. Anne struggles with a few pounds and I am sure everyone wishes they only had a few to lose. Pam pictured with her also has a few to lose. Anne started talking about losing these 7lbs and Pam said I want to lose 7 too. So they made a bet during the training session. This bet was a measly 20 bucks. That would not really motivate me but let me tell you it got them going. Pam trains with me 2 times a week and rarely does cardio. So just stepping up her cardio would most likely yield some results. Anne does cardio and trains with me 3 times a week but she loves food and wine a little too much. Some small modifications in her diet would also yield results. Last night I was sitting on the couch watching some TV when I get a text from Anne. It said something like this:
I will have you know I am now down 6lbs
About 20 minutes later I got a text from Pam:
If I lost 3lbs in 2 weeks will it slow down now if I don't step up the cardio? PS I did one hour on the eliptical tonight I am impressing myself!
I was laughing because these two never text me like this. Usually it is, "I can't make it today my dog is sick or I have a hair appointment" Check out my blog post on excuses and I am sure a few of theirs are on there. Anne has suddenly become a spin junkie too. She has been taking spin classes like crazy to increase the intensity of her cardio workouts!
Dalia and Leilani pictured with me below are suddenly motivated too. Dalia recently had a set back in her training. She hurt her ankle and then her back. Now she has recovered from that and is thinking about training for the Las Vegas Half Marathon. I hope she does. Her and Leilani came to the Rockin Runners group training run Saturday and they both did great. Leilani works out hard too. She kind of slacked off recently for a few weeks. I blamed it on the new boyfriend:) but she said it was her fault. As fun as relationships can be, couples can enable each other when it comes to fitness and diet! Now she seems to be back on track and fired up to train for the Las Vegas Half Marathon. She came to the group run Saturday. Then at noon she came and trained with me in the gym and did spin class.....go for it Leilani!
Brett my client that was training for Ironman Lake Placid which is today was motivated by his father. He wanted to raise money for Parkinson's while completing his first Ironman. He raised almost 8,000 and is doing the race today. Go BRETT!
Leah another client was motivated by a trip to France. She was going to France and wanted to lose weight. She is on her trip right now (hopefully not eating too much). She lost over 30 lbs in about 4 months training with me. She is going to Cabo in November so that will keep her on track! Great job Leah. She has been so dedicated to the diet and training!
Susie is another client that came to me to lose weight. She has lost about 13 pounds and her motivation was her daughter. She wanted to be a good example for her baby who is almost 1 year old. I think this is one of the best reasons to be healthy! There are so many obese children because of their parents and the lifestyle the parents are living. If there is ANY reason in the world to be healthy being a good example to your kids is a great one! If competition or trips don't motivate you to live a healthy life then let it be your kids if you have them. They will see you exercising and eating healthy and they will likely follow.
Competition is one thing that motivates me. I am pretty competitive and always have been. Having goals also motivate me. I find if I am not training for something my workouts seem lack luster. I seem to just go through the motions. Lastly being a fitness professional (triathlon coach, personal trainer) motivates me. I feel that I have to be a good example for the people I train. I see lots of trainers in the gym that are overweight and out of shape. They may be knowledgeable about training and have good credentials but they are not practicing what they are doing. It is like going to a hair dresser that has ugly hair. I would NOT have someone do my hair that had bad hair. So why do people hire trainers that are out of shape? I am not sure but I will tell you one thing as long as I am training people I will be in good shape.
Have a great week and stay cool if you are in Vegas!


Monday, July 19, 2010

I must confess......

In a few posts back I talked about missing a workout. I got quite a bit of slack from some of my clients after that blog post. Last week I went to the dermatologist and consequently couldn't swim for a few days. I had to cancel a swim that I usually do with Michael. We swim together periodically and I couldn't make it two times in a row. He says to me, "what about your blog about not missing workouts?" Well I don't want to get some crazy infection so I am not swimming, I DID however run that day. In my professional opinion I had a valid excuse! Another client Mark that I run and ride with sometimes called me out on this too. He said what about that time you canceled our run? He did not think my excuse was valid that time either. I will say that I did run later in the day and my excuse in my opinion WAS valid. What was my excuse you may ask? Well I can't mention what it was here but just take my word for it that it was valid! So when I do miss a workout, it does not mean that I am not working out at all. In most every case I did workout!

I also talked about the Ironman tattoo. That was another post that created a ton of talk! A few weeks later I went and got a tattoo. NO it was not the M-Dot. That is the one I HATE. It is unique and very cool. It does have a swimmer, biker and runner and the numbers 140.6 which is the distance of the Ironman. Some people gave me #$@! for getting it after I talked badly about the M-dot. But in my opinion it is totally different!

There are a few more things I need to get off my chest. I raced last weekend in California and it was such a great weekend to get away. It was so hot in Vegas and California was great. I raced in Oxnard California at the Strawberry Fields Triathlon. I was a little unsure how I was going to do at this race. I have not race Olympic distance for several years. I have been focused on longer distance events. This year (if you read my blog you know) I have done an Ironman and 50 mile run (attempt only made it to 38). So after Ironman in May I just focused on running and training for the 50 miler. Now it is time for this triathlon and I have not been on my bike since May 1st. Thankfully the bike is my strongest area of the three sports. I actually had to remove the sticker on my bike from the race on May 1st to put the new sticker on for this race last weeknd. Needless to say I did not know how I was going to do. Now I have taught ALOT of spin classes but we all know its not the same. Being outside on your bike is essential to improving your performance. As it turns out I did OK on the bike. Thanks to the guy who kept trying to pass me and made me work harder to not let him pass me! I finished the bike in 1:01 which was pretty fast thankfully it was a flat bike course. I finished the race in 2:21 for my total time and placed first in my age group and 6th overall for women. It was a great day for a race. The weather was perfect, very little wind, water was a cool 62 and I was excited to ONLY be doing a mile swim, 25 mile ride and 6 mile run! After two years of training for long distance events I was thrilled to be racing Sunday. I have not done this distance for a few years so I really didn't know what to expect. Originally there was a group of 5-6 that were going to do the race and as it turned out it was me at Michael a client of mine. The bike and run course were pretty flat so that was great. It was an ocean swim and I love those. The water had some swells but not too bad. I forgot how much I love racing in California. I plan on doing the LA Tri in October. That is one of my favorite Olympic distance races. Michael did great as well. He wanted to finish in 2:35 and he came in at 2:26! To all of you who were going to do that race and didn't (Hollie, Anne, Denny) you missed a great race!

Thursday, July 15, 2010

Free Triathlon and Marathon Coaching!

Sign Up For Personal Training from Coach Cyndee and receive FREE Triathlon or Marathon Coaching
What does it involve?
Train with Cyndee each week for up to 3 one hour sessions of personal training. You will receive FREE Coaching to prepare you for your upcoming event. This is a $100 value and you will get it for FREE! Training sessions in the gym are group training with 2-4 other clients. You will also get a free Coach Cyndee T-shirt and visor!
Who can join?
I coach anyone who wants to train for any endurance event. It does not matter if you are a beginner or advanced. It does not matter if you want to lose weight or have a specific goal you want to achieve by completing the event. YOU still need to do strength training and now you have found someone who can help you with it all for a great value! Train with Cyndee in the gym and you will also receive daily emails detailing your other workouts to get ready for your race. There will be nothing for you to think about in your training routine. Coach Cyndee will have it all planned for you. You just have to do it!
How much does it cost?
The one month program will consist of 8 to 12-one hour sessions, and individualized workouts emailed to you for you to complete on your own and is only $300 for the month! You will also get a FREE Coach Cyndee Training Shirt and Visor for a limited time!
What times and locations is training?
Flamingo/215 LVAC – 6am – 9 am, 5pm-7pm, Tuesday and Thursday
Rainbow LVAC – 5am – 9am, 4pm – 7pm, Monday and Wednesday, 12pm-1pm Saturday


Coach Cyndee
702-373-8260
www.coachcyndee.com
trainwithcyndee@yahoo.com

Monday, July 12, 2010

Swim Coaching Clinics with Coach Cyndee


IMPROVE YOUR SWIM WITH COACH CYNDEE’S SWIM CLINICS
What does it involve?
One month of intense swim training. Learning technique and building endurance and learning to become a better swimmer. If you just want to learn to swim for fitness or want to complete your first triathlon I can help you! You will meet with Coach Cyndee for one hour two times a week. You will be provided 3-4 swim workouts to complete on days you do not meet with Coach Cyndee. If you follow the outlined program you are guaranteed to become a better swimmer in one month. You will also get a free Coach Cyndee t-shirt and visor!
Who can join?
I coach anyone who wants to be a better swimmer or learn to swim. If you want to improve your technique or learn technique I can help. I can also help if you don’t know how to swim at all. You don’t need any experience. Each session is limited to 4 people so you will get individualized attention.
How much does it cost?
The one month program will consist of 8-one hour sessions, and 12-16 individualized workouts to complete on your own and is only $300 for the month!
What do I need?
You will need the following:
 Swimsuit
 Goggles
 Fins – AquaSphere split fin or TYR split fin
 Pull Buoy
 Kick Board
You can buy all of these at most sporting good places like Sport Chalet or Big 5. The best selection and price is online. The websites that I prefer are www.swimoutlet.com and www.swim2000.com. There is a local swim shop (actually it is the home of the website swim2000) and they are located on Flamingo and Maryland Parkway. Prices are cheaper online though.
What times and locations are the clinics?
Rainbow LVAC – 1:30pm Monday and Wednesday, Saturday 3pm
Flamingo/215 LVAC – 5am Tuesday and Thursday, 9am Tuesday and Thursday
Each session is limited to 4 people so hurry now to get your spot!
What can I expect?
You will learn the basic free style technique for swimming. You will learn how to breathe properly, how to kick properly and the stroke technique. You will learn swimming drills that will help you in your quest to become a better swimmer. You will learn what you are doing right and wrong. You will also learn what you need to do to build endurance and improve your form. The one month program will require you to dedicate 5-6 days a week to swimming 30-60 minutes each day for the first month. This dedication is required to see improvement and develop the technique and endurance needed to swim. After completing the one month program some clients prefer to meet with me once a month or once a week to refine any technique flaws.
You must complete all 8 sessions with Coach Cyndee in the months time. If you need to get 3 sessions in one week because of a missed session that is OK. You must be a member of LVAC.
Contact Coach Cyndee if you are interested.


Coach Cyndee
702-373-8260
www.coachcyndee.com
trainwithcyndee@yahoo.com

Sunday, July 11, 2010

Missing Your Workout.....What's Your Exuse?

As a trainer I have heard every excuse not to workout. Some may be valid excuses but in my book most are not. I recently have given this some thought and I felt the need to write about it. I rarely miss workouts but then again I am not NORMAL as my clients tell me on a regular basis. I have trained through migraine headaches, colds, blisters, a broken arm, extreme fatigue, mono (which I didn't know I had in college) and many more things. I know at times I should not have been working out but I am one extreme. Some of my clients are another end of the spectrum. They seem to be able to come up with any reason not to work out. Now I must say I love them all but I need to say the excuses need to go! In the last few months I have heard the following excuses (everyone will remain nameless:)
  • I forgot my sports bra and socks
  • I forgot my shoes
  • My toenails hurt (you runners know when your toenails get bruised at times)
  • I have a hair appointment
  • I had too much sex so I can't do legs today!
  • I got cramps
  • I took too much cold medicine
  • I went to bed too late
  • I was tired
  • I cut my toe
  • I didn't want to
  • I got a new puppy
  • I had to spend time with my boyfriend/husband
  • I am gym depressed
  • I have allergies
  • My dog is sick
  • The plumber is coming
  • I drank too much last night
  • I had to work late

I could keep going but you get the point. None of the things I listed above are good reasons in my book to miss a workout! I have had bruised toenails and yes they do hurt for a few days but I have always been able to continue to run. I have had cramps and I still manage to workout. I know I don't currently have a boyfriend but when I did, he would never expect me to miss a workout to be with him. If you forget something you need for your workout most times you can make due or run to Wal-Mart and by and cheap replacement. If you think your might be working late then get your workout done in the morning. I don't expect people to get a two hour run in with a migraine like I once did but a little headache? Sometimes an easy workout will help. Some of my best workouts were done when I really didn't want to do them and managed to get myself moving.

My point is don't let the excuses come too easy. If I sat here and really thought about it I could come up with several reasons why I shouldn't run tomorrow. But I don't do that I know I have to run and I do it. You should do the same. Stop the excuses and get out there and do it. You want to feel better, be healthy, lose weight, improve yourself and your performance. The only way you can do that is to stop coming up with reasons why you can't workout. Get moving and don't let your mind overpower your will. Plan your week and workouts and get them all in!