The Running Return to Reset Your Health

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Hello, my name is Mary and you’re listening to

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Reset Your Health. Today I have Steve, my husband

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with me. Hello, and we are reintroducing this

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podcast and it’s been since 2021 that we recorded

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the last episode and while it’s kind of bad planning

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on our behalf, we’re hoping to kind of share

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some of the things that Mary has learned in the

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health world since that time. So a lot has changed

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since then. In the previous podcast, you can

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go back and listen. We had talked about my weight

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loss journey. So just to recap, I total have

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lost 175 pounds and I’ve been able to keep it

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off for roughly about 13 years. It took two years

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to get it off and then I’ve been able to keep

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it off. A lot has happened. We’ll go into that

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further into details and further up in future

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episodes. But at the time that we recorded last,

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I was just kind of starting personal training.

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So I had already been teaching group fitness

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for a few years, but then was transitioning to

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personal training at that time. Since then, I’ve

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been at a few different gyms. I actually have

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tried a lot of different ways, but now I’m actually

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a full time personal trainer. Averaging full

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-time clients and at the gym that I’m at and

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I just absolutely love it Definitely way different

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type of career than group fitness. You would

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think similar, but there’s huge differences in

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that Yeah, and it’s been kind of interesting

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watching your journey as far as becoming a personal

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trainer as far as the the clientele that you’ve

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you’ve helped and the fact that your schedule

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is jam -packed, which is kind of unheard of in

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the personal training industry. But what are

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some of the things health -wise that you’ve managed

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to have to jump over the hurdles of over the

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last couple of years that have kind of hindered

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your health journey some? that have kind of been

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a learning experience and kind of looking back?

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Well, I would first say so two years. Well, I

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guess we’re at about two and a half years. Twenty

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twenty twenty two. So spring of twenty twenty

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two, I know it was the fall of twenty twenty

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two. I ran a half marathon. So in the past, I

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had ran some five K’s. I had done it’s like 10

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K mud run, all of these things. And I never fully

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trained properly, I guess. I would train for

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it and make sure my endurance was up. But I didn’t

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get proper shoes. It’s like, oh, my word, one

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hundred and sixty two hundred dollars for a pair

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of shoes. It’s crazy. And so I run in shoes that

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probably were just. Well, not probably. I know

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we’re not proper for running. So finally, I had

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a friend who really wanted me. She was like,

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come on, Mary, I know you can do this. Run this

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half marathon with us. And we had six months

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before it. And so in March of twenty twenty two,

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I started I started training and I got the first

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thing I did was get fitted for proper shoes.

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And because in the past, every time I tried to

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run and do long distance running, I would get

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ankle sprains, ankle stress fractures in my ankle.

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Like I would constantly have these ankle issues.

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So I decided to do it properly. I started six

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months in advance. And mind you, this was not

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coming from not working out, but I was solely

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doing a running program and I get. proper shoes,

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I started doing it properly, you know, running

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shorter distances. And as the time as I kept

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running and running, they got longer. Well, about

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two weeks before my half marathon, my I went

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to run a 10 mile run and my about five miles

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in my left hip started hurting. I was like, OK,

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that’s kind of odd. But I just kind of kept running

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through it. And I ran all the way back to the

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vehicle. and I got my 10 miles in and I was hurting

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a little bit but it wasn’t until the next day

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that I realized I could barely walk. So after

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seeing a physical therapist and seeing what was

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going on and stuff I did have a stress stress

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fracture. He actually advised that I don’t run

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it the half marathon but if I was going to then

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to wear proper brace all this stuff. Well, I

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decided I would still run the half marathon and

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I wore that proper braise that he told me to

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and I was able to run the half marathon in a

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good time. I had beat the time. I did two hours

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and 25 minutes, may not be super fast for some,

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but for me, it was beyond what I thought I would

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be able to make it to. Well, after the half marathon,

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I decided to give running a rest. I really wanted

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to train for a full marathon. And I went back

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to this physical therapist and he advised me

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to stop long distance running. And by that time

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I had fallen in love with running. I was probably

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in some of the best shape of my life. I wanted

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to get a full marathon in, but with my ankles

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and I don’t know if there’s some of this is probably

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genetic. I know my mom used to have it. issues

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with her ankles. And so I don’t know how much

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is genetic and how much is just because for so

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many years I would get injuries and then I would

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still work out on them. But I decided to take

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his advice and I stopped running, which was really,

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really difficult for me. But I also knew that

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if I didn’t stop doing this, all I was doing

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is causing my body damage. So I did stop working

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out. Of course, I gave my ankle the proper time.

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to reset and heal from the stress fracture that

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it had. But I don’t know, my obsession with exercise,

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it was just hard for me to let something go and

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go, you know what, I gotta do what’s best for

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my body. And now, over the past couple years,

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he’s let me run two to five miles if my ankle’s

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not hurting. So I do run two to five miles sometimes.

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One of my clients this year, I ran a 5K with

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her. We were getting her cardio up and stuff.

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And so I ran one on 4th of July with her. I still

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run with her once a week, most of the time and

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stuff. But there’s some weeks that my ankle starts

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talking to me and I don’t run those weeks. And

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I’m just like, you know what? I’m just going

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to do a heavy incline walk instead because I

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can’t handle that. I had similar situations,

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which I can cover 14ers and what that all means.

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But there are some of the highest peaks in Colorado.

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I’ve been hiking those over the past few years

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and I’ve had some issues with my psoas flaring

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up. And so it’s I guess over the past few years,

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one of the main things I’ve learned is how to

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listen to my body. And I think a lot of that

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has to do with. the fact that I have taken a

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lot of training at this point, a lot of courses

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that explain really the damage that I’m doing

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and how pushing through, it’s not just about

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pushing through for that day or that week. Over

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the long term, we’re causing a lot of damage.

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So for instance, with my right ankle, I push

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through so many injuries in that one that I know

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no longer have the ligament is gone. So my bones.

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rub on each other is what I’ve been told. And

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so I have to wear a tape around the ankle pretty

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much all the time just because it can hurt just

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standing or walking. And so I guess what I would

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want you to get the most from all of that long

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story is the fact that there’s a fine line when

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it comes to exercise. Yes, you want to feel your

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muscles growing. There’s going to be some uncomfortable

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because I’ve also had situations where people

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don’t want to get uncomfortable in the exercise.

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And that’s definitely something that we need

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to get uncomfortable, but also knowing when the

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limits are. One of the biggest things I would

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say is joints. Pay attention to when the joints

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are hurting, if an ankle is hurting, if an elbow

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is hurting, if the knee is hurting. Pay a lot

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of attention to that because a lot of times that’s

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a warning sign. If your quads are hurting while

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you’re doing a leg extension, well, guess what?

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Your quads are just working and they need to

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work during a leg extension. But you can tell

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the difference and make sure you listen to it

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if you’re one that maybe has knee problems and

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you’re doing a bunch of squats, weighted squats

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and stuff. I have to say a lot of people do weighted

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squats horrible and I watch in the gym all the

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time and drives me crazy. But if you’re doing

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weighted squats and your knees are just burning

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all the time, you’re probably doing something

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wrong or maybe maybe you’re doing the form right

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and you’re doing everything properly, but that

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your body may not be able to handle that and

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withstand that. So it just is a. Kind of a primer

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here so that people understand your background.

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What are your certifications and what what are

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your Where where did you take your focus I guess

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with your certifications Well, so certification

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world can get quite difficult. I I originally

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started with group cycle and Group cycle I ended

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up getting it through Nita. Well found out that

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one wasn’t as accredited. So I switched it over

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to AFAA and the American Fitness Association.

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And with that, I ended up every two years we

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have to get continued education. So I have to

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get two CEUs every two years. Part of that has

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to be done from, of course, CPR, AED type training.

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And then the rest of it has to be done through

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more courses that I take. And so. I got Cycle

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while I switched it to the AFAA and then I decided

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to get Group Fitness and that’s where all that

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started. About the time we moved here to Colorado,

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so this would have been two years before we ever

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did this podcast before, I decided, hey, why

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not take personal training and nutrition? I took

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those two courses. I was homeschooling at that

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time, didn’t think I would really use it as a

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full -time basis. And that’s when I became a

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personal trainer and a national nutritionist.

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Well, then another two years goes by and I have

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to get another certification. And so I decided

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last time was corrective exercise specialist.

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So that’s kind of somebody who comes after a

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physical therapist. So it’s not. I am not as

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educated as a physical therapist. We definitely

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work in different ways, but I’m kind of the,

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I have to, I come after the physical therapist

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or I work kind of hand in hand with the physical

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therapist. Sometimes I do have clients who have

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been released to do regular exercise and then

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the physical therapist will send things with

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me of what is going on. Maybe, you know, a hamstring

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tear. or knee, I’ve worked with a lot of knee

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replacements, things like that after the first

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initial part of recovery after surgery and injuries.

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So that one was definitely an intense course.

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Right now, I’m on to my weight loss specialist

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course. I haven’t taken the exam yet. I’m almost

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done with the course. So yeah. So back to your

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running. What are some of the health benefits

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of running and what are some of the things that

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if you’re going to run that you should kind of

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watch out for? I know you touched on a little

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bit of it, but what are what are some of the

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health benefits of running compared to some other

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exercises? Well, what’s funny is running is actually

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it can. I don’t want to say it is bad for our

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bodies. It can be quite stressful on our bodies.

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It’s a lot of pounding. And there is proper ways.

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I’ve never had a running coach and things like

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that. And if you want to get in depth, in depth

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running, that’s definitely the way to go. I’m

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not a running coach. That’s not something I could

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help somebody get an exact perfect run. But it’s

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all about the landing. And most of us land hard.

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So mine is ankle. But then other people end up

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with knee issues. And maybe that’s because of

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different areas. Now, mind you, some of my ankle

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issues are because my hips are off center. or

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off my left hip is sitting higher than my right

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side is. And so just because you’re feeling pain

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in the knee doesn’t mean it’s technically coming

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from the knee. It could be the muscles that are

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connecting to the knee. It could be coming from

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the hip. It could be coming from the the way

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the kinetic chain works. It can be coming from

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a lot of different areas. But with that, I mean,

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running is great for endurance. It’s obviously

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great for calorie burn. You can burn a lot of

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calories within that hour of exercise or two

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hours of exercise. But it’s funny because one

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thing I do know, for instance, if I’m doing an

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incline walk and let’s say I’m at an 18 % incline

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on the treadmill at a three in speed, but then

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I’m running and I’m at a 2 % incline, but I’m

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running at a 5 .2 speed. Just as an example,

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I actually am going to burn a very similar amount

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of calories, but my body is not going to get

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the hit that running causes it. So I guess what

00:15:23.950 –> 00:15:26.690
I’m trying to say here is just listen to your

00:15:26.690 –> 00:15:29.529
body and be careful because running is fantastic.

00:15:29.529 –> 00:15:32.899
I mean, it’s. It’s great people get runners high.

00:15:32.899 –> 00:15:35.500
I know some of you there’s like a hate running

00:15:35.500 –> 00:15:38.240
Probably like there’s no such as runners high

00:15:38.240 –> 00:15:41.059
except for I hated running when I started that

00:15:41.059 –> 00:15:44.759
half marathon training and Within three months

00:15:44.759 –> 00:15:46.940
into that training. I would get those runners

00:15:46.940 –> 00:15:51.740
high the runner high and I I do miss that running

00:15:51.740 –> 00:15:56.440
But just listen it’s Decide if it’s the right

00:15:56.440 –> 00:16:00.970
thing type of exercise for your body And then

00:16:00.970 –> 00:16:03.230
go from there. It does help burn a lot of calories.

00:16:03.409 –> 00:16:05.929
It does help just lean you out. It helps give

00:16:05.929 –> 00:16:08.450
energy. I mean, I don’t think there’s science

00:16:08.450 –> 00:16:10.149
behind that. But you know, when I was running,

00:16:10.490 –> 00:16:14.210
it just sets off these endorphins that just give

00:16:14.210 –> 00:16:18.289
you more energy for the for the next few hours.

00:16:18.950 –> 00:16:22.330
So. And it kind of also wakes up your cells and

00:16:22.330 –> 00:16:24.549
your legs and like, especially if you have a

00:16:24.549 –> 00:16:28.299
sedentary job like I do. It can give your legs

00:16:28.299 –> 00:16:30.419
some of the much needed movement that it’s not

00:16:30.419 –> 00:16:33.279
getting throughout the day. But if you’re not

00:16:33.279 –> 00:16:37.039
a runner, just keep in mind walking. Obviously,

00:16:37.100 –> 00:16:39.639
if you’re just a sedatarian, you sit at a desk

00:16:39.639 –> 00:16:41.600
all day and you haven’t been in the gym over

00:16:41.600 –> 00:16:44.299
the years and stuff. Starting with just regular

00:16:44.299 –> 00:16:47.100
walking, you know, either flat on a treadmill

00:16:47.100 –> 00:16:52.240
or outside on flat roads. but if you’re one that

00:16:52.240 –> 00:16:54.320
maybe you’ve had some issues like me, maybe you’re

00:16:54.320 –> 00:16:56.320
running and your knee is really bothering you

00:16:56.320 –> 00:16:59.860
anymore or whatever is going on. I just hear

00:16:59.860 –> 00:17:02.460
of a lot more knee pain with running. There’s

00:17:02.460 –> 00:17:05.940
runner’s knee and different things, IT band syndrome,

00:17:06.019 –> 00:17:10.099
all that stuff. So I guess what I’m saying is

00:17:10.099 –> 00:17:13.559
if running is not something that your body can

00:17:13.559 –> 00:17:17.279
handle. then it’s okay to go a different route.

00:17:17.299 –> 00:17:20.359
Maybe you do have decent endurance, do some incline

00:17:20.359 –> 00:17:26.039
walking. Or maybe if you are in a gym, go and

00:17:26.039 –> 00:17:30.140
do the stair stepper. Or get a stair step up

00:17:30.140 –> 00:17:33.059
and just do stair steps. Stair steps, you know,

00:17:33.160 –> 00:17:35.380
start with 100 of them. Or if you’re doing good,

00:17:35.519 –> 00:17:41.730
do 500 of them. Wherever you’re at. So you can

00:17:41.730 –> 00:17:43.410
definitely get into running if that’s something

00:17:43.410 –> 00:17:45.630
you want to do and some goals you want to do,

00:17:45.630 –> 00:17:48.750
but if you’re not at that place and you know

00:17:48.750 –> 00:17:54.869
you can’t handle that, then you can get it in

00:17:54.869 –> 00:17:58.049
so many other ways. And the biggest thing is

00:17:58.049 –> 00:18:00.250
you just want to make sure you’re getting cardio

00:18:00.250 –> 00:18:04.910
in because that’s so, so important. Yes, we’ll

00:18:04.910 –> 00:18:07.250
touch base on resistance training and stuff in

00:18:07.250 –> 00:18:12.180
the future, but Cardio is so needed. I mean,

00:18:12.180 –> 00:18:15.420
it’s exercising your heart and it’s helping your

00:18:15.420 –> 00:18:18.640
lungs. It’s helping everything. You need cardio

00:18:18.640 –> 00:18:23.299
in some way. So is there anything else you want

00:18:23.299 –> 00:18:25.859
to bring up on this particular episode before

00:18:25.859 –> 00:18:29.660
we kind of close out? Is there is there something

00:18:29.660 –> 00:18:32.660
that you want to leave people with as far as

00:18:32.660 –> 00:18:36.200
like maybe a fitness tip additionally to what

00:18:36.200 –> 00:18:40.799
we’ve already talked about or Anything regarding

00:18:40.799 –> 00:18:46.140
that? I don’t think so. I think mainly just get

00:18:46.140 –> 00:18:49.160
out there and get started. And I’m not saying

00:18:49.160 –> 00:18:52.299
this just because I’m a personal trainer, but

00:18:52.299 –> 00:18:55.279
a lot of times the gym and getting into exercise

00:18:55.279 –> 00:18:59.039
can be very intimidating. It’s something that.

00:18:59.210 –> 00:19:01.950
You walk in and you’re like, oh, my word, this

00:19:01.950 –> 00:19:04.250
place is huge, or maybe it’s not that big of

00:19:04.250 –> 00:19:06.670
a gym, but all of these machines, I don’t know

00:19:06.670 –> 00:19:08.930
how to use this machine or I start using this

00:19:08.930 –> 00:19:13.309
machine. And the picture shows these muscles

00:19:13.309 –> 00:19:15.609
working, but I’m actually feeling in this other

00:19:15.609 –> 00:19:19.470
place and whatever. Take the money and invest

00:19:19.470 –> 00:19:22.930
in a trainer, maybe invest for two months, invest

00:19:22.930 –> 00:19:26.160
for six months, whatever you get to do. but invest

00:19:26.160 –> 00:19:28.619
so that you can learn how to use the muscles.

00:19:28.720 –> 00:19:31.480
You can learn that equipment and you also get

00:19:31.480 –> 00:19:34.460
accountability. You know, we’re coming right

00:19:34.460 –> 00:19:36.440
now. We’re sitting in the middle of November.

00:19:36.440 –> 00:19:38.799
We’re coming into the new year and everybody’s

00:19:38.799 –> 00:19:40.660
going to, oh, I’m going to get fit for the new

00:19:40.660 –> 00:19:43.940
year. But without that accountability piece,

00:19:44.579 –> 00:19:47.519
a lot of times those people end up leaving the

00:19:47.519 –> 00:19:50.559
gym by the second week of January. And it’s like,

00:19:50.759 –> 00:19:54.730
so. See what you can handle and or maybe a friend

00:19:54.730 –> 00:19:57.450
if it’s a friend that actually what I want to

00:19:57.450 –> 00:20:00.170
say with that is I see a lot of people who try

00:20:00.170 –> 00:20:03.210
to get a friend Hey, why don’t you come do weight

00:20:03.210 –> 00:20:06.029
loss with me or do some resistance and that friend

00:20:06.029 –> 00:20:09.849
also is not one that’s into the gym That can

00:20:09.849 –> 00:20:12.769
be a little difficult because those two friends

00:20:12.769 –> 00:20:16.609
who do not have a routine of exercise are trying

00:20:16.609 –> 00:20:18.650
to keep each other accountable but yet neither

00:20:18.650 –> 00:20:20.569
one of them have a routine. If you’re going to

00:20:20.569 –> 00:20:22.690
just find a friend make sure you find somebody

00:20:22.690 –> 00:20:25.170
who does know exercise can help you with some

00:20:25.170 –> 00:20:28.789
of those forms and has already set themselves

00:20:28.789 –> 00:20:33.369
a routine in the gym and they’ll just say okay

00:20:33.369 –> 00:20:36.069
you have dedicated yourself to these two days

00:20:36.069 –> 00:20:40.789
of the week or whatever and be willing to stick

00:20:40.789 –> 00:20:45.940
to that. So as we we close out this episode so

00:20:45.940 –> 00:20:48.740
in the future Maybe we can link or we’re kind

00:20:48.740 –> 00:20:51.720
of suggest maybe some good YouTube channels for

00:20:51.720 –> 00:20:54.099
do -it -yourself home workouts that could help

00:20:54.099 –> 00:20:56.700
people You know, maybe some stuff for stretching

00:20:56.700 –> 00:20:59.180
that for people there might have some, you know

00:20:59.180 –> 00:21:02.299
tighten muscles Maybe some, you know suggestions

00:21:02.299 –> 00:21:06.259
with like a foam roller or things like that That

00:21:06.259 –> 00:21:10.710
people could invest in And then, of course, if

00:21:10.710 –> 00:21:14.190
people want to interact with and leave comments

00:21:14.190 –> 00:21:18.170
for you for future episodes, these episodes will

00:21:18.170 –> 00:21:23.289
be posted not only on iTunes, Spotify, and a

00:21:23.289 –> 00:21:25.450
lot of those type places, but it will also be

00:21:25.450 –> 00:21:28.390
on GeekCastRadio .com where people can comment

00:21:28.390 –> 00:21:31.730
on the episode post or on our Facebook page as

00:21:31.730 –> 00:21:34.650
well. And please let me know what you would like

00:21:34.650 –> 00:21:37.569
to have covered. What are some topics? I already

00:21:37.569 –> 00:21:42.589
have some in as an idea, things like sugar. I

00:21:42.589 –> 00:21:45.750
wanna talk a bit about, you know, different nutrition

00:21:45.750 –> 00:21:50.069
things, different exercise, resistance training,

00:21:50.190 –> 00:21:53.450
things like that. But also remember, I’m a nutritionist.

00:21:54.230 –> 00:21:56.170
So there’s a lot of information I have there

00:21:56.170 –> 00:21:59.269
too. So anything you may want to hear covered,

00:21:59.849 –> 00:22:02.990
please let us know so that I can try to cover

00:22:02.990 –> 00:22:07.589
it. And so this is something I do with my clients

00:22:07.589 –> 00:22:11.319
in the gym. is a quote of the day. So I want

00:22:11.319 –> 00:22:14.119
to add this into my show, so each of my shows

00:22:14.119 –> 00:22:15.980
will have a quote of the day, and today is going

00:22:15.980 –> 00:22:19.000
to be, you don’t have to be good to start, you

00:22:19.000 –> 00:22:21.839
just have to start to be good. And that’s by

00:22:21.839 –> 00:22:26.700
Joe Sabah. So with that, we have been Steve and

00:22:26.700 –> 00:22:31.680
Mary, and we’re signing off on Reset Your Health.

00:22:32.299 –> 00:22:43.990
Bye. Yesterday, Mary’s here to light the way.

00:22:44.430 –> 00:22:48.329
Find the strength to stand and say goodbye to

00:22:48.329 –> 00:22:53.029
old unhealthy ways. Morning light brings a brand

00:22:53.029 –> 00:22:58.450
new start. Listen close and play your part. Transform

00:22:58.450 –> 00:23:03.069
your mind, transform your heart. From the shadows,

00:23:03.089 –> 00:23:07.309
you’ll depart. Reset your hell -free new year.

00:23:08.490 –> 00:23:13.250
Let the good days take control With each step,

00:23:13.490 –> 00:23:19.250
watch blessings roll Healthy body, mind and soul

00:23:19.250 –> 00:23:28.930
Mary’s wisdom guides you through All the things

00:23:28.930 –> 00:23:33.390
you need to do A path of health that’s strong

00:23:33.390 –> 00:23:42.660
and true A life that’s made brand new Wipe away