Category Archives: Cross training

ChiWalking Self Video Analysis

Posted on by by Lisa Pozzoni

The video doesn’t lie!

Even though I’ve been teaching ChiRunning/ChiWalking since 2010, reviewing my technique regularly helps me get better. This is my 1st Q 2022 review.

Walking is a great way to get your fitness on. I walk as cross-training and also walk quite a bit during my runs. ChiWalking was a gamechanger for me! Since there is still impact on your joints, walkers are also susceptible to common injuries like plantar fasciitis, knee problems, back pain, etc. In this video, I share a video analysis of me walking “normally” and ChiWalking.

Click here to win a free online gait analysis of your running/walking form

Chi Walking® will help you:

  • improve your posture
  • strengthen crucial core muscles
  • relax tight and overused muscles
  • gain cardio and aerobic conditioning

Whether you are a fitness walker already, want to manage or release weight, are rehabilitating after illness or injury, or have signed up for a walking event and want support, Chi Walking will help you reach your personal goals, including looking and feeling better than ever.

The Chi Walking technique emphasizes the proper biomechanics of walking including: good  posture, loose joints, engaging one’s core muscles, and relaxing the peripheral muscles of the arms and legs. This approach makes walking easier on the body and helps improve and eliminate the aches, pains and discomfort of walking incorrectly.

The Five Mindful Steps are used throughout the book and program to reinforce the body-mind component inherent in each step.

The Chi Walking program offers 12 different types of walks to create a balanced and exciting health program. The “menu” of walks includes: a Cardio Walk, an Aerobic Walk, a Flexibility Walk, a Loosening Walk, a Focusing Walk, an Energizing Walk, a Walking Meditation and more. The walks are presented in the Chi Walking book in a detailed and understandable way, then summarized in an easy to read matrix which shows the key benefits of each walk.

Since walking is such a basic, every day movement, when your walking form is improved, the benefits are far reaching.

Click here to win a free online gait analysis of your running form

To find out more about walking technique visit ChiWalking

Get Your Free ChiWalk-Run Digital Booklet here

Is Sitting Really The New Smoking?

Posted on by by Lisa Pozzoni
They say sitting is the new smoking. What we do with our bodies all day effects us when we are walking and running.⁠
⁠
In my latest video, I give you a quick tip on how you can maximize the time you spend sitting on your butt all day in under 2 minutes.

When you first start lifting from the crown of your head, make sure you do this for small periods of time. You are working out your core muscles with this practice so you want to do it gradually. I recommend setting a phone reminder or alarm every hour to mindfully practice this for a minute or two to get used to it.

Bonus Tip: I work on this while I’m sitting in my car as well. I lift my rear view mirror up a little higher to keep my spine lengthened. I bring the back of the chair a little closer so I do allow the seat to help me but I’m still doing the work just with a bit of assistance.

There you have it! I am just relaunching my You Tube channel so head over to subscribe because I’ll be dropping a new video every week!

Let me know if you try these tips and they work for you!

50 Miles of Gratitude: (10) Burning Out

Posted on by by Lisa Pozzoni

….and My Story Runs On….

Confessions of a Running Coach….
Well, as I expected, it finally happened…it took awhile and I didn’t want it to happen but I knew it would rear it’s ugly head sooner or later..I can’t believe I’m saying it but part of the reason for this blog is sharing my running story so I can help you with yours…

Which one of these will help me?? ;)

Which one of these will help me?? 😉

I’ve felt it coming in the last few weeks but ignored it…finally on my training run yesterday, it happened…I just started walking because I was done with running…I couldn’t muster up any physical or mental strength to run..I was trying to cram in a bunch of miles before I take a weekend vacation and miss those training miles that are scheduled on my calendar for the next 50K.  This morning was the same, I taught track and was supposed to run 8 miles but I walked 3 instead.

YES, I think it’s official, I AM BURNED OUT.

I was afraid this would happen during my 50 Mile training and I’m glad that it did not.  However, here I am, 4 months after the 50 miler and I’m training for another 50K….come to think of it, I’ve been training for ultra races since September of 2015 (today is 6/16/16).

I wonder how I could allow this to happen but as I reflect, I know exactly how it happened:

  1. I was afraid to lose all that conditioning
  2. A few friends were running Crown King a few months later, so why not?
  3. Then that race was over and another friend said, let’s do Capitol Reef 50K on 7/9/16….so why not?

Well, now I know why not…because here I am, 3 weeks before the race, trying to follow a training plan to get in my miles done as outlined in my training plan…and I am no longer having fun. Am I still doing the 50K? Of course, I am! But here is what I am learning in the process.

Signs of Running Burnout

  • Running has become a chore.  I am just putting my runs on my calendar trying to get my mileage in because I “have” to.  Running is nowhere near as fun as it has been for me.
  • Tired physically and mentally which tells me I am overdoing it. I just got back from an awesome working vacation in MA that involved running and I was re-energized…until I came back home and “had” to start running again to get back on my training plan.
  • Moody and irritated.  This is not like me as I am usually a happy person. Everything seems to annoy me lately.

I am not backing out of my race at this point as I paid for it and I am looking forward to running an ultra in another state with my friends. But here is how I will handle my next 3 weeks…

Dealing with this Running Burnout

  • Mini vacation that involves no running. I am going to the beach for 2 days and taking a break from all things running.
  • Listen to my body. I am grateful that I have learned this throughout my running story.  I was kind to myself yesterday when I decided to cut my run short by 4 miles and walk several miles instead of running.  I will be short 15 miles this week in my training plan and I am totally OK with that. I know I am trained well, I have my ChiRunning form behind me, and I am going to enjoy the rest of this journey.  If my body is tired, I am going to rest and try to get more sleep as well. I will not be a slave to my training plan anymore.
  • Changing it up. I have already been doing this but will continue to do it over the next few weeks. I am going to run in different areas and do more fun/social runs.
  • Focus on different aspects of the race. I will read more blog reports, look at more pictures/videos from past years and get excited about the new scenery I will be enjoying in a few weeks.
  • Focus on other things about running that don’t involve actually running.  I love learning new things about running. So much to learn!  I will finish reading The Oxygen Advantage book on the beach. This book has a lot of great insight about breathing and I’ve really been enjoying it.

What will I do after the 50K?  Taking a break from training for ultras for a bit. This is easier said than done as I’ve defined myself as an ultra runner now and it’s been part of my being (personally and professionally) since last September. A friend of mine laughed when I said this as she said, “you said that after your 50 miler”.  Yes, I admit that I did…but I wasn’t clearly in the same place as I am right now.  I am ready for a break. I don’t know how long of a break I am taking but I know I don’t like this feeling.  I want to completely refresh my view on running. I am going to focus on shorter distances and run for fun, not because I have any races coming up. I love to focus on my ChiRunning form and will work on other aspects of this, maybe speed and performance.

What I do know is that I am grateful for the things I am learning in my running story as most everything applies to life as well (and I can share with you in hopes that you don’t get to this point!).  I also know that next time a friend asks me to do an ultra race, I need to really think about the WHY rather than just agreeing to do something for F.O.M.O. (Fear of Missing Out)…this is an entire other blog post but very easy to get wrapped up in when most of your friends are runners and you want to do what they are all doing! 😉

Now, off to pack my beach bag…no running attire…no running equipment…no running shoes…but a bathing suit, some flip flops and a big smile on my face 😉

Yes!

Yes!

Click here: 50 Miles of Gratitude: 50 Posts about my first 50 Miler

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

5 Ways To Take The Dread Out of the Dreadmill

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I’m so behind on blogging about my 50 Mile Training journey but will get back to that very soon.  I couldn’t pass up posting about the dreaded treadmill as I’ve wanted to post about this before and it hasn’t happened it.

I’m an AZ girl and even in the summer when it’s 120 degrees, I run early in the morning or at night.  I’ve always hated the dreadmill!  One of the reasons I love trail running is because I’m out in nature enjoying the great outdoors. I seriously don’t know how people run on the treadmill all the time!  But remember, my message to everyone when it comes to running is that we each have our own running story so I respect that someone’s running story might just be about the treadmill!  This morning it was pouring so I didn’t have a choice…dreadmill

If you refer to the treadmill as the “dreadmill” or “Satan’s sidewalk”, you probably use it because you have to due of weather or maybe you are out of town on business and don’t know any safe locations to run.  This morning, I didn’t want to run in the rain and realized it is possible to take the dread out of the dreadmill…here are my suggestions:

  1. Change your attitude:  This was a huge epiphany for me. I realized just calling it the dreadmill was not positive. I am making a choice to run and what it the other option?  Not run at all? Well, of course I want to run! So embrace the treadmill as your option for this particular run and enjoy it! Just this change in attitude made me feel better about it.  Maybe you can get really good with your attitude and be like this guy!
  1. Mix it up:  This is a great time to try some intervals. Instead of thinking about being on the treadmill for 30 minutes, think about it as six 5 minute intervals!  In each 5 minute interval, switch it up every minute: you can go faster by increasing speed by .5 every minute OR you can add a bit of incline every minute, you can add walk breaks OR go faster than you normally do…which brings me to…
  2. How fast can you go? : The treadmill is a controlled environment. You can see and adjust your speed immediately.  I had a lot of fun working on speed intervals.  Even when I’m doing a track workout, I have to keep looking at my watch to see my pace.  On a treadmill, you can see it right there and so long as you are careful, you can manipulate your pace immediately. I had some fun with my intervals and seeing how fast I could go. I was playing around so I didn’t do this for long but it was funner than I thought it would be.
  3. Focus on your running form:  As a ChiRunning Instructor, this is something that I do often anyways.  However I realize that are some specific form focuses that I can feel better on the treadmill.  We always say in ChiRunning to make pretend you are running on the treadmill when you are on the road because the treadmill helps by bringing your legs behind you. I love focusing on pelvic rotation when on the treadmill as I can really feel the treadmill bring my leg back and then my hip follows it.  This morning I was working on really relaxing my lower legs and letting my knees bend and letting my pelvis rotate. One of my other favorite focuses on the treadmill are combining breathing with cadence.  I can get into a great rhythm! By the way, if you are a ChiRunner, click here for some great tips from Danny Dreyer about treadmill running. dannytreadmill
  4. Get distracted:  As much as working on form is a priority for me, sometimes it’s nice to get distracted too.  I rarely listen to music on the road or trails but on the treadmill, I enjoy it because I hardly ever do it. This morning I listened to a podcast for a while and then switched to some music. I’ve had friends tell me that they’ve watched entire movies or Netflix while on the treadmill too.

I am not an expert on purchasing treadmills but I found this website that has some great reviews about them!

So next time you have no choice (or do you?), try these tips and see how they work out for you.  Heck, I might even just add a treadmill workout to my weekly routine after my 50 miler!

Anyone else have any other tips to share? 😉

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Win money while losing weight?! (or maintaining)

Posted on by by Lisa Pozzoni

….and My Story Runs On….

It’s been awhile since I’ve promoted Krowdfit…mainly because I wasn’t really crazy about the Body Media device they used AND because you had to download your info every night rather than it being blue tooth and giving immediate feedback…

WELL THAT HAS ALL CHANGED and it couldn’t be easier now to be a member.  As I’ve stated before, there are no gimmicks to this.  I won $5000 last year (read that blog post or watch my 1 min video keeping in mind this was with the old Body Media device) and half the people on my team have won anywhere from $75-$250 for sleeping, taking steps and logging their food.

Basically it’s a membership site and if you are already doing these things with a Fitbit or Jawbone (or want to), you might as well pay the membership fee since it could win you money.  You will get sweepstakes entries for doing specific things. Instead of me sharing these details, click here to find out more…trust me, it’s worth at least checking it out.

As a fitness trainer, I’ve been approached by so many people with these multi level marketing companies that have products that are supposed to help you lose weight: from Isagenix to some type of chocolate that’s supposed to help you lose weight. I have no issue with the “pyramid” system SO LONG  as the product does what it says it does. THIS IS THE ONLY product that I’ve found to be true.  There is no magic potion or chocolate to help you lose weight: it boils down to eating less, and sleeping and moving more…..and Krowdfit encourages this behavior via the devices they use.

I just got my Jawbone UP24 and LOVE IT!  I can’t believe how much feedback it gives me immediately.

If you already own a Fitbit or Jawbone, it’s only $12.99 a month! (I’d give up 3 Starbucks coffees for the money and the extra calories!)  That’s totally worth trying to meet all my daily food and fitness goals…with some of them, the more you do, the more entries you get!

If you don’t have one of these devices, you can purchase one and pay it as part of your monthly membership.

Yes, I am a KREW member and I’m not trying to hide that this is a wee bit of passive income for me but that’s not why I’m doing it…I TRULY BELIEVE IN THESE DEVICES AND THIS IDEA OF BEING MOTIVATED TO WIN MONEY.  I don’t gamble because I work too hard for my money but knowing there is a way that I can do healthy things daily to lose weight (or maintain and keep me on track) and possibly win money for it…SIGN ME UP!  I do have a secret facebook page for my Krew members and they do get fitness/health advice from me as well. (By the way,  If you think you can get 6 people to join you, you should sign up as a KREW member (once you get 6 people, your $22.99 membership is free))

If you decide to join my team, please make sure to click here to sign up and be on my team.  Make sure to also send me an email at Lisa@therunninguniversity.com so I can be sure you are on my team!

I can also sync my Jawbone phone app with Fitness Pal (where I track my food) and there are several other apps you can sync with so you don’t have to do double duty!)

Here are just a few images from my Jawbone from yesterday and today:

stepsshot

I was so tempted to go walk outside last night to get to my 10,000 steps in but didn’t ;( but that’s how motivating this can be!

sleepshot

Love all this date I get from my sleep patterns!

 

Here are the emails that I saved when I won and some of my team members:

Lisa wins for completing vigorous activity!

Lisa wins for completing vigorous activity!

Amy wins for sleeping 8 hours!

Amy wins for sleeping 8 hours!

Anita wins for sleeping 8 hours!

Anita wins for sleeping 8 hours!

 

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Blog Series #3: Cross training – Barre

Posted on by by Lisa Pozzoni

….and My Story Runs On….

I remember when I was 6 or 7 years old, my Mom signed me up for Ballet class. ….and it lasted about 1 day.  I HATED it!  Not sure why, maybe it felt too girle for me (I’ve always been a bit of a tom boy…I blame my male cousins for that). I enjoyed swimming, gymnastics and ice skating as a kid but ballet was not on my list.  Thankfully, she didn’t force me to take it and I never went back.

Fast forward to 2015, I’m dealing with my injury and finding ways to cross train.  I always recommend changing up your fitness routine…not just for a mental shift to try some new stuff but your body gets used to doing the same thing and you need a change.

I joined Flip’n Fit last month and have been enjoying some fun new fitness experiences.  I also like to push myself out of my comfort zone and this has worked well so far…

Yesterday I finally decided to sign up for a Barre class at Ten Pointe5 Tempe.  This is the description on their website:

“TenPoint5℠ is based on the philosophy that the human mind is the strongest “muscle” in the body—and that peak physique is achieved only by the belief that true transformation happens after fatigue.TenPoint5℠ incorporates classic ballet, core, pilates and yoga strengthening techniques.
The class blends resistance training with stretching exercises to achieve long lean muscles—and is set to choreography that strategically accelerates muscle conditioning and sculpting.”

I admit I was a bit nervous to go…also because I went alone. There were only 2 other people in the class.  Here was my set up:

Barre Set Up

Let me tell you, the warm up kicked my butt.  I can’t describe to you everything that happened but I can tell you right now that muscles I did not know existed are talking to me today!  Krista, the co-owner and instructor, was very attentive to me knowing that it was my first time and I really appreciate that in a fitness professional.  I have to say, I liked it more than I thought. Great cross training for runners!

First of all, I had to be very mindful because the movements were small but very effective.  I wanted to make sure I was working the right muscles. Krista did a great job of cueing us on where to feel it.  Another great thing I appreciate from a fitness professional.  There was quite a bit of glute and core work.  Both of these muscle groups are crucial for runners.   I also loved the focus on posture.

My body was already a bit sore from the strength training workout I did the night before but I can tell what muscles I worked yesterday!

All in all, it was a great experience and I would go check it out again!  I’d recommend anyone to try it at least once 😉

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Blog Series: #2 Cross training – Real Ryder Spin Class

Posted on by by Lisa Pozzoni

….and My Story Runs On….

What happens when you eat the same amount of food as you were when you were running 30-40 miles a week?  You know it…the pounds start creeping back up….add a little depression and self-pity because you can’t run and at some point you have to snap out of it and get with the program.

After stepping on the scale, I knew I had to figure out a way to get more cardio in since I’m not not running and I need to stay off my feet as much as possible.  One of the things I love about Flip’N Fit is that you get to sample a variety of classes at different studios.

I used to love to spin a long time ago but haven’t done it in a few years.  I had heard about these Real Ryder spin bikes but never been on one. Real Ryder bikes are unique because they tilt and lean, almost like a real bike. It engages more muscles groups including your upper body and core.

You can't see it's tilt functionality here but trust me on it ;)

You can’t see it’s tilt functionality here but trust me on it 😉

So, I got the courage a few weeks ago to sign up for my first Real Ryder class at My Fitness Studio.

As always, I’m a bit intimidated to go somewhere new by myself but I sucked it up and went for it.

What a great experience!  I’ve been to 5 more classes since my first time.

Honestly, I enjoy the outdoors a lot (hate treadmills) so I wasn’t sure I was going to like being inside on a bike…but I love it.  It’s been great for me because I am working on my cardio and working my core in different ways which I know will help me with my ChiRunning.

I also really enjoy the variety of the work out: sometimes we are going uphill in harder gears, then downhill super fast, then on rolling hills, biking in simulated sand dunes, etc.

Having great music and a dark room lit up with Christmas and disco lights add to the experience as well…and last but not least, the instructor makes all the difference.

Terry, Donna & I

Terry, Donna & I

Donna (on my left in the photo) is the owner of My Fitness Studio and taught several of the classes I took.  I love her style and she says the same thing as I do: “I love kicking my own butt!”.  We started talking and I’m going to be doing one of my ChiRunning clinics there in January! Terry just started teaching there and she is a machine!  She has all kinds of certifications and was also the first woman in the US to run a USA Boxing Gym.  She is high energy and Italian!  You know I love my Italian paesani!

Our bodies become very efficient if we repeat the same workout all the time.  So go shock your body and try something totally new…like a Real Ryder Spin class 😉

Have you ever tried this class? Let me know your thoughts!

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)

Blog Series: #1 Cross training- Dahn Yoga

Posted on by by Lisa Pozzoni

….and My Story Runs On….

As many of you know, I’ve had to take a break from running due to a heel spur.  I blogged about it a few times in  What? The ChiRunning Instructor is injured?? and  My Worst Running Tragedy so far…..  After being a big baby about this, I realized how many silver linings I’ve found for this part of My Running Story.  So I decided to blog about them. First one is: Cross Training.

Thanks so much to Flip’n Fit because if it weren’t for them, I wouldn’t be having these experiences.  You basically pay a monthly membership but get to try out a lot of different modalities from Dahn Yoga to Spinning to Cross Fit!

Today I had an amazing experience. I signed up for what I thought was a Yoga Foundations class at Dahn Yoga.  They are 8 minutes from my apartment so I figured why not. I love trying new things and always like to see how it could improve my fitness level as well as my running.  I’m always a bit nervous to go somewhere new by myself but that’s part of the process too. If I tell people to get out of their comfort zones, I better walk the talk too!

I honestly cannot explain to you exactly what happened but it was awesome! I’m thankful to be flexible (mentally) so I went with the flow.

I walked in right before the 9:30am start time and participants were in a circle punching their stomachs. I’d heard about this from Qi Gong so I started in with them.  I think we did it 100x?  We just kept counting to 10 and starting over.

The next series of exercises included a few things that I recognized from the ChiRunning body looseners but very small movements that had big impact.  At one point we were doing some movements and trying to balance these plates in our hands while moving and twisting.

Plate balancing while twisting the intestines and stretching!

Plate balancing while twisting the intestines and stretching!

After several standing exercises we moved to the floor and did many reps of chest and belly breathing.  I’m trying to body sense as I write this and not sure if it’s my core muscles or my intestines that are sore…I think it’s both!

The last part of the class included a 10 minute Energy Meditation which I loved.

I remember being so mad at myself for letting my heel spur get to where it is but today I’m very grateful that it happened.  As cliche as it sounds, I truly believe there is a reason for everything and this is part of My Running Story.

Moral of the story:

  • Get out of your comfort zone and try something new
  • Always find the silver lining no matter how hard it seems sometimes
  • Be flexible.  Go with the flow and just allow things to happen as they are supposed to.

Anyone ever try this?  I talked to them after class and looks like on Wed they focus on Tai Chi, Thu is Back and Spine and Friday is Brain Wave Energy work. Decisions, decisions! I have Spin tomorrow too…next blog post about that!

Can’t wait to see how all these things are going to impact my ChiRunning when I’m able to get serious again about running!

There were a lot of neat posters in the room and this one caught my eye...

There were a lot of neat posters in the room and this one caught my eye…

From My Running Story to Yours….
(if you feel inspired to share your comments, do so below…I want to hear your story too!)