Fitness Model Day – Danskin Sports Bras

10849955_725984670830502_834625735480259426_nA few weeks ago, I was hired to shoot for Danskin. I’ve known about Danskin for their dance attire for years, but I didn’t realize until I was called to attend the casting that Danskin now has a line of athletic wear. Incredibly unexpected – especially with being so close to the holidays, I was thankful for the booking!

On most shoots for a brand, you’ll find yourself modeling most, if not all, of the line. You will change dozens of times, have your hair and makeup sometimes changed, and will execute dozens of fitness moves and stretches. It’s a long day, but you are constantly moving, thinking on your feet, and onto the next thing – so the shoot often flies by. Mad props are always given to the hair and makeup stylists for making me look fresh, awake and energized 7 hours into the shoot. I also always rely on lots of water, coffee and snacks to keep me going. I should probably mention I was up at 4am to coach clients before the shoot, and then dashing to coach after – so the team that kept me looking fab and fresh went above and beyond the call of duty on this one! Looking good when you’ve been up and working a 16-hour day is no easy task!

10389227_725984707497165_3207036411883445646_nSo if you happen upon Danskin activewear, look for my face on the tags, perhaps in the ads, on the wall, or in a magazine or billboard. The jury is still out on exactly where the photos will be used, but definitely on the tags.

Much thanks to an amazing team, Carrie at MSA Models, and the other model, Desiree.

Resolution Road

img_6959-editI cannot believe how neglected my blog has been the last few months. I am changing that, starting NOW. For some reason it became less of a priority, which isn’t like me. Even when I am super busy, I alway make time for my blog. No excuses. I’m back at it.

It’s the time of the year when everyone is extremely busy with holiday parties, gift shopping and wrapping, baking, end of year work responsibilities, kids home from school for Winter Break, travel to see family – this time of the year is often one filled with love, laughter, and a whole lot of things on the calendar. It’s also the time of year many folks start thinking about the new year, and the new hopes, dreams and goals they see with it. And that’s where I come in.

I am a firm believer that we can all turn over a new leaf, set new goals, and choose to change habits TODAY. We don’t need a fresh month or new year to finally make ourselves do something, but that seems to be the trend. As you probably know, New Years brings with it more fitness, weight loss and physical goals and resolutions than anything else. Sure, there are people who set career goals, finance goals, travel goals, etc – but fitness is the overwhelming winner of resolutions.

It never fails that the first few weeks of the new year my email and my phone will be filled with inquiries from new people with big goals. I love those emails and calls. I am excited to meet new people, hear about their goals, and discuss how I can help them. It’s part of what I love about what I do – helping people achieve something for themselves that betters them and their quality of life. The excitement, motivation and energy each person brings with their call or email is something I wish I could bottle and save for them. It’s infectious. And yes, out of all the messages, calls, meetings and even a few weeks into training, a certain percent of those hopeful, motivated New Years Resolution clients fall of the face of the earth. The motivation and focus slip once they realize how much effort it takes to train or eat the way they need to, or they become impatient when the scale doesn’t show a magical number within the first week, and so on. The excuses start rolling in, and I know it’s a matter of time before they are off the Resolution Ride, and they will move off my roster. Look at the gym on January 1-5 compared to February 1-5 and you’ll see just how few people stuck with their plan for a month. One month. Thirty-one days, people.

I don’t think any less of the people who can’t commit to their training goals than the ones that do. I get it. It’s hard. It’s also really frustrating to continue that cycle of training/dieting and falling off the wagon. I want to hug and shake and give a pep-talk to the people who fall off. I know that progress takes time, and it takes WEEKS to form new habits, and a lot of work, focus and persistence to make the changes often necessary to achieve goals so momentous that they are saved for the New Year.

I know how hard change can be, but the hardest part is starting. I know I can help people who are willing and capable to make their health and goals a priority. I know anyone can make the changes they desire – but it takes a hell of a lot of willpower, support, knowledge and the acceptance that not every day will be easy for feel good. If say you don’t have time, I will call you out. Bull shit. You have no idea what I’ve made myself accomplish with VERY little time. You have no idea how many clients have succeeded with their goals while juggling an incredibly busy, stressful schedule. Yes, change often involves struggle and some setbacks, but again I will call you out. A setback or struggle doesn’t ruin all the progress or make you a weak person or a failure. It makes you human, silly. And if you find a trainer or gym hard to afford, I suggest you check out how much you are spending to eat out, have drinks with friends, and on medical bills. If you cut back on eating and drinking out, that’s money and calories saved. We almost always eat a better diet when preparing our own food. Cocktails with your girlfriends or with the guys at the bar add up pretty quickly. And if you get yourself healthier, in theory you’ll be spending less money on doctors appointments and medications.

So if you are looking to 2015 with fitness-related goals, be prepared to work hard and to also be in it for the long run. Look towards April, and what goals will be accomplished by then, not January 15th. A ton of progress can happen within four months, but very little will show for it the first two weeks. But the only way to get to April and those goals is to stick with the plan every day between January 1st and April 1st. I wish everyone with high hopes and big goals all the success in the world. There is no better gift to yourself than health, self-confidence and strength. And if you need help, there are tons of great trainers, gyms and programs out there in every city. The road to progress can be hard, but it is never impossible.

Healthy November Challenge

img_6899-editI announced on Facebook last week that I am making this month “Healthy November.” I set myself some rules, and am posting my progress, struggles and tips. If this sounds intriguing to you, come join along!

November is the beginning of holiday parties, comfort food, and hibernation. Some of this is thanks to daylight savings, post-marathon recovery (for runners), sweater season, and often holiday parties and the feasting that seems to never stop once we hit Thanksgiving. Statistically, Americans pack on those most pounds between Halloween and NYE. I decided that instead of embracing those desires to stay inside and eat cozy food, I would make the month of November the opportunity to reboot my relationship with food and hopefully hit December with a bit more self-control and in better shape than most years.

Therefore, I have given myself some nutritional rules and guidelines for November. I am giving myself a few “cheat days” – Thanksgiving Day and the weekend of the Philly Marathon. I figure it would be too cruel to give up Thanksgiving, and I need to be properly fueled for my 26.2 mile journey on November 23rd.

My rules: Nothing out of a box. No artificial sugar – the exception being GU for mid-run fueling. No grains, bread, pasta, pasta, pancakes, or rice – the exception being oatmeal. No chocolate, ice cream or beer. No juice – unless it’s V8. I CAN eat – all the fruits and veggies I want, dairy (but no ice cream!), beans, meat, nuts, wine, hard liquor, coffee – and that’s it.

So far (it’s been less than a week!), I am doing great. I miss my many carbs, and have to plan meals and shopping. Eating out is a challenge, but not impossible. I am finding it hard to get in all my calories, so weight loss may be super easy. I try to get some protein in every meal. Greek yogurt has become an even more important ingredient in my daily diet. Avocados, olive oil and peanut butter have been my source of fat. I find myself sometimes itching for a sweet snack, but otherwise my cravings have been few and far between.

I encourage you to make your own “rules,” and follow them. Find modifications for the month that can work for you. Then stick to it. Write them down so that they are clear. Take it a day at a time. It can be overwhelming to think about an entire month without a bagel.

A few tips: when shopping, stock up on lots of fruits and veggies. Avoid most aisles in the grocery store. At home, prepare a few homemade soups and keep healthy snacks handy. Budget a little extra time to wash and slice fresh food, and to cook. Find foods you really like that fit into your rules and eat them often. This isn’t a diet, so much as a temporary “reboot month” – so you aren’t giving up anything forever!

My goal is to get to December feeling good. I hope to feel a bit more energized, strong and perhaps without the few extra pounds I seem to find between Thanksgiving and New Years. I am sure I will still bake lots of goodies in December (I always do!), but I am hoping I won’t be tempted to graze on them the way I have in the past. I want these cold and nasty months to be the opportunity to continue improving health and fitness – not to take steps backwards. With any luck, I’ll get to 2015 in better shape than I currently am (weight training – let’s do this!), and faster than I currently am (goodbye Ultras, hello 5Ks and Half Marathons!), and nutrition is a huge part of those training goals.

Feel intrigued and want to join along? Come join me and let’s do this! You have everything to gain and nothing to lose!

The Benefit of a Race

img_7093If you are looking for a goal, a new challenge, a reason to hit the gym or lace up your shoes, or to try something new – sign up for a race. I promise you that you won’t regret it. Races come in all shapes and sizes, themes, times of day, days of the week – the possibilities are endless.

Okay, so perhaps you are not convinced. Maybe you don’t consider yourself a runner. Perhaps you are worries you’ll be the last person across the finish line. It’s possible you assume all runners look like Olympians and are concerned looking like a human being will make you the laughing-stock of the race.

I get it. Remember, I didn’t race for years because I had those same fears. Instead I’d run on my own as I pleased, but I sometimes struggled with motivation, and I rarely pushed myself for pace or a goal other than to go outside and clock some miles. I didn’t see myself as a runner, but rather a person who happened to run. My first race changed my perspective in a hugely positive way, and it can for you too!

Here’s the truth and some tips:

Runners come in all shapes and size.

Walkers are more and more welcome at races these days, so you will probably not be last.

No one will laugh and point – in fact, you’ll be shocked at how many strangers will cheer for you!

No matter how fast, crossing the finish line will feel awesome.

Sign up with some friends and go to brunch after the race to celebrate your achievement – food always tastes better after a run!

You’ll feel a new sense of accomplishment.

Start with a 5K and go from there. There’s no need to take on something epic too soon.

Bring a camera and take some photos. You’ll start to see yourself as a stronger, more capable person. The photos don’t lie!

Make your own race-day goal. It could be to set a new personal record, have fun the whole time, high-five every child cheering, thank every volunteer, help a friend achieve their goal, wear a costume, enjoy a new running playlist – the possibilities are endless!

No matter what your reasons or plan, a race can be just the thing to reignite your healthy habits, start new ones, or simply have some good, clean fun.

Bonus: local 5Ks are usually very inexpensive, intimate, and often benefit a local organization, charity or cause.

 

The F Word (Failure)

A snap shot of my Ultra. So ill at this point.

A snap shot of my Ultra. So ill at this point.

This week I want to talk about failure. I think it’s safe to say that most of us have experienced some sense of the word in our lives. In terms of fitness and weight loss, “failure” is the F word that plagues most of our minds. Many people are so scared of failing at a goal that they never start. Having failed many times at things, I can tell you that it’s not so scary once you embrace that little F word and make it into something positive.

The last week or so, I have referred to my Ultra on July 19/20th as a “failure.’ Why? Because it was. I didn’t achieve my goal of 100 miles. However, I also know I pushed further than before, and that “failure” is sometimes objective. I suppose when you fail at an Ultra, and still mange to run over 75 miles, everyone around you still thinks that’s super-human awesome. While I don’t really see it that way, I understand that my achievement was still something the average person cannot do. Therefore, I have taken that “failure” and somehow decided to own it as mine.

The same is true for past races, ones where I tanked during a race and a time goal slipped away. Weight loss failure a few years ago plagued me and defined my sense of self. When I looked in the mirror, I saw a fat, worthless failure, who couldn’t succeed at the simple task of dropping some body fat. Was I ever really fat or worthless? No, I don’t think so now. But then I did. Every time I “failed” at a diet or workout plan, I labeled myself as weak. When you tell yourself you are weak, you believe it. At some point, something snapped for me and I realized that I wasn’t weak, and my knowledge of nutrition, fitness and health were WAY off base. I was also too caught up in what I thought I needed to look like, thanks to time spent reading beauty magazines and watching too much E! News. Once I finally said “fuck it!” and made choices around my happiness, I stopped sweating my failure and started to see it as something else – BEING HUMAN.

Being human means we are capable of awesome things. Don’t believe me? Then you haven’t tried. Really, truly tried. Being human also means we fail. Why are we all so scared of failing and therefore being human? Why do we put so much pressure on ourselves to be this ideal person? I don’t know about you, but that kind of pressure will make most of us crack.

So if you are sitting there, reading my blog and feeling incapable of getting off the couch and going for a walk, a run, to the gym, or to clean out your kitchen of all your junk “feel better” food, I have news for you – you are not alone. And here’s some more news – you will never succeed if you don’t try. True, you will also never fail, but aren’t you already failing by passively not being proactive in your life?

In college, I remember one of my choral directors told us to sing with confidence. It’s better to make a huge mistake and own it than to passively “sing” your part. Go big or go home. If you make a mistake, you’ll learn from it and realize that note needs to be corrected. But if you get it right, it will not only be the correct pitch, it will have your breath, diction and voice all working the way the composer intended – creating something beautiful.

Don’t be scared to fail. Failure makes us stronger. You’ll never know how strong, fast, smart, beautiful or fit you may be unless you try. That goes for everything in life.

It’s the final countdown (to race weekend!)

img_6550-editUnless you are a stranger to my blog, you probably have heard that my goal-race for 2014 is a few days away. If you are tired of hearing about it, I apologize. It will be over soon. I decided to take a second go at a 24-hour race this year for a few different reasons: to prove to myself that though I failed at this goal two years ago, I am capable of achieving 100 miles within 24 hours. To push myself really hard. To learn from my mistakes two years ago and to train wiser. But perhaps the most important reason: To motivate and inspire my athletes, readers, and folks out there somewhere questioning what they are capable of. After all, I am not an elite athlete, and I am not someone with a long resume of Ultra Marathon experiences. I am an Average Jane, and if I can possibly accomplish this, perhaps it will make you question your own strength and capabilities. That, or it will just confirm your initial thoughts that I am crazy.

The final days leading up to this race are a mixed bag of anxiety and the calm before the storm. I am still coaching and pacing this week, though I have cut back on mileage and intensity, and am doing my best to protect my body while still doing my job as a coach. Thankfully, my athletes have been extremely understanding and supportive.

I have two goals for race weekend: Stay out of the medical tent and finish 100 miles within 24 hours. Neither goal is going to be easy for me. Thankfully, I have a team of supportive friends  and family who will be there at times to pace me, and a boyfriend who is going to be the brains of the operation. I am trusting my support, and applying what I have learned from this race in 2012, and from my scientific approach to training this time around. While weather looks like it will be a challenge, I have accepted that all I can do is adjust to conditions and do my best. After all, I’m the nut who signed up for a 24-hour race in July, in city that’s notorious for it’s hot and humid summers.

When my nerves kick in, I remind myself that as soon as the gun goes off and my legs start moving I will be fine. I know my nerves will settle, and all I can do is put one foot in front of the other. I also know that running and challenging myself makes me happy. I already have a list of “happy thoughts” and people to think of who inspire me or are meaningful to me to help through those tough patches.

As far as training goes, here’s what my mileage has looked like these last few weeks:

May 19-25 – 70 miles

May 26 – June 1 – 80 miles

June 2-8 – 60 miles

June 9-15 – 90 miles

June 16-22 – 100 miles

June 23-29 – 60 miles

June 30 – July 6 – 75 miles

July 7-13 – 60 miles

July 14-20 – 20 miles + RACE

All of the miles have been run at an easy, conversational pace. I haven’t set foot on a track or even done a tempo run in months. Yes, I am sure I am slow as a snail right now, but my methods have seemed to pay off. Very few aches and pains, and no injuries waiting in the wings. Now all I can do is rest, relax and wait for Saturday morning.

 

#LikeAGirl and girl-on-girl hating

Liz Corkum 322Let’s talk about girl-on-girl hating. It’s a real thing. I have experienced it my whole life. It never feels good, and has honestly always left me confused. Why do women and girls desire to pull down other females? We are often the voices of women empowerment, but are ironically the first ones to drag down the females around us. What gives? Why do we try  to knock down the women we envy, admire or look up to? Why do you put down the women we feel superior to? Why, in a world where our country and many males view us as less than equal are we continuing this girl-on-girl crime? Shouldn’t we be rallying together, and cheering on those who are rising to challenges? Bullying, whether as children or adults, is the sign of a hateful, sad, insecure person. Knowing that helps, however it still really hurts.

Perhaps girls first experience this kind of repression in gym class. Girls make other girls feel bad if they try to compete. Boys make the girls feel unwelcome. Many teachers make assumptions regarding athletic ability based on gender. These girls become young women who hate exercise and feel threatened by anyone who happens to like sports or happens to work hard for their physique. To be clear, I am NOT saying that all women should aspire to be a size 0, be the CEO of a Fortune 500 company, or be a movie star – but why do we seem to put down the women who DO have these aspirations?!? Shouldn’t we instead say “good for you, girl!”

Since this is a fitness blog and not a political one, I am going to simply stick to the fitness side – though I must confess I have some strong opinions on this topic that go across the boards. In the fitness world, I see more girl-on-girl hate than anywhere else. If a woman makes the news for have six-pack abs a month post baby (and why that is news-worthy I’ll never understand), it never fails that the hundreds of comments below the article will be hateful, venomous remarks made by…..WOMEN. The hate, lashing out, and judgement over a complete stranger’s physique is disgusting. Ladies, instead of spending time writing hateful remarks, how about we do something POSITIVE with our free time! No, I do not think a woman should feel pressured to pop out a baby and have her pre-baby weight, whatever that might be, within a few months. Frankly, its up to the woman if she wants to lose the weight at all. Perhaps the real source of judgement is jealousy – because let’s face it, how many American women have their ideal set of six-pack abs ever – baby or not? While I am not a doctor and am not a mother, I can tell you this: It is a million times easier to be fit post-baby if you don’t gain 70 lbs. while pregnant. And ladies, just like anything in life, we have a CHOICE regarding what we eat, how much we eat, and how much we exercise. Yes, pregnancy requires weight-gain. Does it require 70 lbs. of weight gain? Absolutely not. I promise you the women who do happen to have a killer set of abs post-baby also had killer abs pre-pregnancy – and were probably hated on for that too.

It doesn’t make sense to me that ladies who are naturally petite judge those ladies who naturally carry more weight. Or that women who are plus-sized despise the women who are a size 2. The hate goes both ways. We are damned if we are thin and damned if we are fat. And if you happen to be toned and muscular, you will be considered self-centered and its assumed you don’t eat anything but salad. I hope we can all agree that no matter our size or health, we all feel judged. We all ARE judged. Let’s stop that. The venom is out of control. Can we stop focusing on size, age, power, superiority and for a second focus on happiness, health, achievements and working to be better versions of ourselves. Can we focus on cheering each other on, celebrating achievements and milestones, and perhaps empowering the women and girls in our lives.

When I watch my female runners train, its amazing to me how much they hold themselves back. I have witnessed dozens of ladies who tell me on day one what they are capable of, and they hold themselves to that number. On the flip side, many of my male runners are often ambitious with their goals and hardly ever put a cap on what their potential ability could be. Why are women so quick to cap their potential? Does it go back to gym class in middle school and being told what we can or cannot do? Does it go back to being scared of failing, and looking like fools? Is it that all of their female friends who run do it “for fun” and eliminate the concept of improving pace and ability? For the record, I think it is entirely possible to have fun and love a sport while still trying to improve.

Next time you read a news headline that tears down a woman, I encourage you to read the article from a different point of view. Journalism and the media realized a long time ago that women love to read about other women who have failed, or have succeeded so far that we somehow give ourselves permission to judge them. Instead, ask yourself a few questions – Why is this article “news?” Is the point of the article to communicate anything positive? How is the subject depicted? Do we actually really know anything about the person in the article? Who are we to judge? A chain in perspective and attitude can happen, but it will take time. It is my hope that someday, girls won’t feel inferior in gym class, that women feel supported by their fellow sisters instead of judged and that we create a world where females feel empowered, strong, and equal. Let’s start today. Go be awesome.

Running Safety Tips

National Running Day!

Today is National Running Day! I encourage everyone to go outside and run. You don’t have to run far or fast – a few blocks is better than nothing. Bring a friend, spouse, or the kids! it’s a day to celebrate fitness, fresh air, and taking a little time away from our computers and favorite television shows and to enjoy the long summer days! Happy running!

New Website and New Offerings

img_6984-editGreetings runners and fitness enthusiasts! As you can see, “Coach Corky Runs” got something of a face-lift over the weekend. I hope you like the new website. A few more things will be added and changed in the next week or so. Feel free to bop around it and give me some feedback. Something you want me to add? Something that’s hard to find? Something you love? I welcome your comments!

I’m planning to add more to my “resources” tab, with links to sports doctors, massage therapists, local running stores, etc. So if YOU offer a service geared toward athletes, send me an email and we can talk about adding your link to my “resources” page!

A tab with links to all of my publications will be added.

I’ll be adding more “news” about my own upcoming goals and training, fitness modeling work, and my clients’ recent achievements!

As Spring is finally starting to slowly show her face here in NYC, Coach Corky is offering group classes! For more info, see the tab at the bottom of the page. I don’t know about you, but I am REALLY excited about that one!

You can also anticipate a few guest blog entries from one of my runners, as she’s preparing for her first marathon! I know she has a lot to share, and unlike many of my athletes, she lives 1500 miles away! She also happens to be my little sister. I think her perspective on running, things she’s learned and tips she can share will be especially beneficial for newbies and folks thinking about their first marathon! I am incredibly proud of how far she’s come in the last year of running, and she hasn’t even hit the marathon starting line yet.

I am *hoping* to start working on a book – but don’t hold me to it. I’m so busy running around that it might not be finished for a few years. I am also thinking about working on a podcast or weekly/biweekly vlogs. I’d love to share more info with all of you, and have on some amazing guest speakers!

Happy running!

Coach Corky