Qua-RUN-tine Scavenger Hunt Time!!!

Cancelled races and stay-at-home orders got ya down? Don’t let it curb your enthusaism for running! Instead of binge watching Tiger King, lace up, get out your door, and bring your phone to snap a few pics along the way. Check these items off as you go along and follow the rules below to be entered in a randomly -drawn raffle for a small prize! Happy hunting!!!


1. All items must be seen while on a RUN.

2. Credit for each item is only awarded with photographic evidence (posted to social media and tagged with @runnercov and #runfitstoked OR sent via one email to runfitstoked@gmail.com with attachments/shared google folder). 

3. All photos must be your own.

4. Social distancing and typical rules of the road apply. Please remember to be safe and protect yourself and those around you.

5. Completed lists must be in by 11:59 pm on Friday, April 20, 2020.

6. Rules are subject to change at any time.

Fitness in the Time of Coronavirus…

Gyms are closed. Studios are closed. Races are cancelled or postponed. Group fitness and running clubs have been cancelled or are enforcing strict guidelines re: social distancing, being sure to keep 6 feet apart (at least while posing for social media pics). How do you maintain fitness when your fitness world (never mind real life) is crashing down around you?! And do you even find the motivation to do so?

The answer? Virtual accountability. Some people have the drive to create and successfully execute a plan without making excuses. Many people, however, need the external motivation and guidance to keep training, keep moving, keep making good choices. In the current state of our world, online training is having a BIG moment.

What does that look like? That depends on your situation.

There are tons of free workouts listed all over the internet: blogs, Facebook groups, Instagram posts and stories, Pinterest, etc. I’ve posted some myself to get you started. You could screen shot/ save/ download a bunch of images and lists and patchwork them together to write yourself a plan. But if that is overwhelming to you or if you don’t have enough experience to know what is safe and/or effective in helping you meet your goals, perhaps you need a bit more.

Enter online trainers and coaches. They have the credentials and experience to help you set goals, program workouts, and more often than not, their online classes/apps/websites- however they choose to do business- keep you accountable to get your tush in gear. This morning, a bunch of “regulars” from my classes at the gym worked out with me live at 6am- from their own homes- via Zoom video conferencing. My runners received their workouts via text and/or email, ran the workouts on their own, and their data was automatically synced to an app I use to analyze it. No gym, no problem. Some paid apps (often with free trials) let you pick and choose workouts based on what you want to do that day or what equipment you have available. The possibilities are endless.

How do you choose what type of “distance workout” is best for you? The short answer is that only YOU can determine that. You know yourself better than anyone and know in your gut what your behavior regarding fitness is really like. If you need someone to hash it out with, talk to some friends and see what they’re doing. Or reach out to me and I will talk you through it to help you arrive at the best option.

If you are interested in a few free live classes (mostly at 6am), shoot me an email. If you’d like to talk virtual personal training, shoot me an email. If you’re looking to be a badass runner and run your first or fastest race, shoot me an email. In the meantime, here’s a workout you can all do at home! Keep moving forward.

Workout (from home)Wednesday

Comin’ atcha with another workout you can do anywhere! Share it with your friends who might need a little motivation to hit pause on the remote…

Use a chair, bench, step, or any sturdy platform for this one!

NJ.com: Stay healthy and active during quarantine.

Thanks, Pete Genovese, for highlighting these reminders on how to keep moving and make wise choices now and any time we are bunkered down. Check out the story at NJ.com.

Running through COVID-19:

An open letter to my Run Fit Stoked Team… but really runners everywhere.

Greetings, Team! 

Well, this really threw a wrench in our plans, didn’t it!? Before I address the current pickle we are all in, let me start by saying that I value each and every one of you. Together, you have have shown strength, progress, resilience, and perseverance- many of you in the toughest of situations. We are a relatively small team, but we’ve got teammates at every stage of a runner’s journey from beginner to experienced veteran. Our athletes run all different paces from run-walkers to age group placers. We have teachers, military personnel running long distances on a ship at sea, business owners with limited time as they travel across the country every week, parents of young kids (need I say more?). Some of you are dealing with new and/or serious (non-coronavirus) health conditions, family crises, injuries, surgeries, crappy work situations, and other stressors that weigh us down in “normal” times. Yet, you’ve broken through walls in your training and in your goal races. Collectively, you’ve run distances you’d never run before, you’ve run faster than you’d ever run before, you’ve trudged through worst-case scenario conditions with the the same gusto you run in ideal weather. You are all better runners and hopefully better people having come this far on your running journey. Thank you for allowing me to be a part of it- you inspire me! 

This is why I know we will get through this unprecedented time like champs. You are runners- you know how to overcome. You were built for this- or at least have trained for it! Running (or any moderate or vigorous exercise) is an important part of maintaining a healthy immune system. You can do it alone or in small groups, without any equipment, without the need to touch or be too near other people. You can breathe safe, fresh air and increase those endorphins, decreasing stress and anxiety, at least for a little while. I hope that you will continue to run through this period of social distancing and do so safely for as long as we are allowed to. While I do not intend to give into the panic and hysteria, I do recognize the severity of the situation for vulnerable populations, such as my parents. Attached, you will find important hints on how to keep yourself and those around you safe from infection while running (and here’s an official RRCA link with more advice). Feel free to share this info with others!

Now, what to do if your event has been cancelled…Don’t panic! You’ve got options. If you are working with me through this training cycle, I know firsthand how much hard work you’ve already done. Please know that all miles are miles in the bank and are NEVER wasted, regardless of what happens with a race. That being said, please check your race organizer’s website to see what they are offering in the event of a cancellation. Here are some of my recommendations:

  • Follow the directions for keeping your entry in the postponed/rescheduled event date.  -OR-  Follow directions for your refund (if offered).
  • Run virtually! Some events have gone completely virtual. If they have NOT and you still want to run your goal distance on the weekend the race was originally scheduled for, do it! I’ll even run some miles with you if you’re local. Just post a pic of your data on social media and tag me (or text/ email it to me) and I will send you a custom finisher certificate! (Ashley, congrats on that virtual NYC half marathon yesterday! I’ll be sending your certificate this week.)  
  • Find another race this spring. There are a handful of smaller races (mostly trail) that are still currently on as scheduled. Check in with them and if they are still accepting applicants, go for it. This is a tricky option because the CDC has recommended guidelines for gatherings and anything that is pushed back should be done so for 8 weeks. If the race is at least 8 weeks out from today, go for it! Otherwise, if you still want to run, I’d opt for the virtual run.
  • Taper safely and follow a maintenance plan. Maybe turn to your eyes to some shorter, faster races that happen in the summer months.

Whatever you choose to do with your running during this time of chaos and uncertainty, it will be the right decision for you- I am sure of it! There is no wrong answer here, as long as you are staying safe and healthy and it makes you happy. I will, of course, be here to guide you in any way that I can. In the meantime, I will continue to program workouts for current athletes as if these races are happening and you will be ready to tackle those goals you set months ago! A microscopic virus can’t hold us down. We’re runners.

Happy running!

Workouts you can do anywhere!

In the midst of keeping your family safe, happy and healthy, you may be looking for ways to stay active and keep up your fitness. Now that gyms are officially closed in many areas, here’s a sampling of a workout you can do anywhere (in your basement, in your driveway, on the beach< etc.) and requires ZERO equipment! For more workouts like this, or more personalized, custom moves based on whatever equipment you have at home, hit up my contact page! See notes below the image for some helpful hints.

Russian Twists: Sit in your bottom, knees bent, feet on the floor (or up in the air for a challenge). Engage your abs and twist your entire torso from left to right, tapping your knuckles on the ground beside you each time. Every rep counts!
Bridge Pulses: Lie on your back, knees bent, feet on the floor, arms down beside you. Engage your TA (deep ab muscle) and glutes (your bum), send your hips up to the sky.