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Showing posts from 2014

BOSU Blast

I got a BOSU for Christmas and seriously can't stop using it. I also can't stop photographing it.


So excited for my #pink #BOSU! @bosu_fitness @acefitness #personaltrainer #bosublast #RCMtraining A photo posted by Rennay Cooke Marshall (@rnay225) on Dec 12, 2014 at 4:30pm PST
I bounce on it while I watch tv. I think about it when I'm away and every time I see it I pretty much have to put my hands on it. I feel like we're in a teenage relationship.


Seriously obsessed with my #BOSU. Seriously...I can't stop using it. #bosublast #RCMtraining A photo posted by Rennay Cooke Marshall (@rnay225) on Dec 12, 2014 at 1:09pm PST
Not long ago I started thinking about how I could carve my niche as a trainer here in Louisville. I was initially putting my focus towards online training for flexibility since I do still have a day job and that little Ironman coming up and also because I knew I didn't want to work at a big gym making $10 an hour and stalking unsuspecting (and larg…

How to Create Habits

Dr. BJ Fogg, creator of Tiny Habits recently had an article featured in ACE ProSource where he revealed the secrets to creating habits. It is a brilliant (and long) article that you can read in full here. For your reading pleasure, here's the Clif's Notes version put together by myself with some of the highlights and ways you can create the habits you want in your life.

Simplify the Behavior

Dr. Fogg used a very simple example, flossing his teeth, as the habit he wanted to create so the first thing to consider when trying to create habits of your own would be the simplicity of the action. When considering flossing his teeth, Fogg scales the behavior back to its simplest form, flossing just one tooth.
"I knew that simplicity could mean the difference between doing a behavior and not doing it." The key to behavior change according to Fogg is to focus on making the new behavior automatic and to also make that behavior something that will not require a large time or energy…

50 Things About Me

My dear blog friend Beth recently updated her 100 Things About Me list after a few years and it was awesome. Since I like to plan ahead, I'm going to make a 100 50 Things About Me list and in 5 years once blogs are obsolete I'll update it and laugh. 
1. I really like to talk about myself.
2. But I don't always like to discuss my goals.
3. I've worked hard over the years to become a more positive person but still default to a Negative Nancy if I'm not careful.
4. I have a therapist and have had therapists off and on since I was 19. I'm not embarrassed about it anymore and in fact think pretty much everyone could benefit from them.
5. I used to seriously consider becoming a therapist but that's started to fade in recent years.
6. I haven't had a pork chop in probably 10 years.
7. I will always always always choose salt over sugar in any type of food situation.
8. I got my first job when I was 14 and was paid under the table for about 6 months until I was…

Commit to Fit Week 2 Recap

I didn't think it was possible but the Commit to Fit crew out did themselves and annihilated week 2! Check it out!


#RCMC2Fit done for today! 15 min total body circuit! Technically a rest day but threw in a lil something. :) pic.twitter.com/HDS451OwOG
— Heather Caudill (@PhiMu822) December 10, 2014
Who needs sleep? Getting fit first! #RCMC2Fitpic.twitter.com/jBSjeCWYF6
— Ericka L. Holbert (@ericka2407) December 8, 2014
{Today in KALIWOOD} Commit To Fit Update! #CommitToFit#RCMC2Fithttp://t.co/P7OTE6VhNh@FemaleBloggerRT@Rnay225
— Kali (@KALIWOOD02) December 10, 2014
Getting a core workout in! It's a plank party for #RCMC2Fit A photo posted by Jess (@jessteamawesome) on Dec 12, 2014 at 5:16pm PST
Back at it this morning #CommitToFit #RCMC2Fit A photo posted by KALIWOOD (@kaliwood02) on Dec 12, 2014 at 4:11am PST
#RCMC2Fit week 2 complete with the Reindeer Romp 4k! Cadence and I pulled each other through! A photo posted by Heather Elizabeth Caudill (@phimu822) on Dec 12, 2014 at 6:47a…

Undoing the Damage of Sitting...Take Two!

As you know, I'm still spending a large chunk of my time doing this personal training thing and last month I got the chance to teach my first workshop!

Articles are popping up everywhere about the dangers of sitting and some go as far as to say “sitting is the new smoking”. Did you know that even activities like running, cycling and group exercise classes can’t always combat those damages? Your hips, glutes, low back and neck take more of a beating while sitting at a desk looking at a computer, on the couch watching tv or in a chair playing video games than during most any other activity we perform on a daily basis.

The program I put together is called Undoing the Damage of Sitting and the folks at Louisville Strength and Endurance (LSE) were nice enough to host me. I even had my graphic designer put together some advertising pieces and it actually went pretty well.

So well in fact that I've been asked to do it again!

On Wednesday, December 17th I'll be once again teaching…

Commit to Fit Week One Recap

Happy Monday friends!

Remember the Commit to Fit challenge I talked about not so long ago? If your brain is as cluttered as mine lately you can refresh by reading about it here.

More importantly, everyone is doing awesome! I have to admit I was nervous launching this program for a few reasons. One being "Oh my gosh what if nobody signs up!" and another being "What if they sign up and it sucks!" Luckily so far so good and not only does it not suck but we are actually having a good time.

I don't know how many hours they killed or miles they traveled but I can tell you that the competition has gotten fierce and since they were all so close I decided to give gifts to the top 3 performers for the week instead of just number 1. Hope they all enjoy their Starbucks!

I can't say enough about how great these ladies (yes, all women....where you at men?) are doing and I really hope you'll consider joining us for the next session which will be getting started before…

Scheduling Tips During the Holidays

Thanksgiving may be over but the holiday parties are just beginning. Between friends getting together, the staff holiday gathering and running from store to store for the perfect gifts, it's easy to reach the end of the day feeling unaccomplished and with a missed workout hanging over your head. There is a way to change the expected outcome and it is through using one of my favorite tools, scheduling!

I know my Type B's out there may not love this idea but when it comes to a crazy time of year when obligations are piling up, it's a surefire way to keep it all together and actually enjoy the season. So how can you manage life when it seems to be going in too many directions? Here are 3 tips to successful holiday scheduling that I included in the RCM Training December newsletter.

1. Get a Calendar You Will Use 

If you spend a lot of time on your phone, tablet or computer, buying a planner you have to write in most likely won't do you much good since it will require rememb…

Best Tweets of November

I have to admit 2 things. First, my brilliance was suspiciously absent during the month of November for some reason and second, I kind of forgot about this post. There, now I feel better. On with it!


I want to win a free ticket to IDEA Personal Trainer Institute East. Enter here: http://t.co/zjMlSYyH1Q#ideapti
— Rennay Cooke (@Rnay225) November 3, 2014 For the record, I did not win.

Today I just ran. Without a watch but with a camera. Perfect #vegrunchat#runchat#runlouisville#nomeatathletepic.twitter.com/oRyP01V2kc
— Rennay Cooke (@Rnay225) November 4, 2014
Tonight's group run may have been a bad call...feels like 21 degrees. #nmalouisville#nomeatathlete#vegrunchat#mybad
— Rennay Cooke (@Rnay225) November 13, 2014
"Breathe into your balls." I love #Canadians. Excellent advice @Jon_PTDC
— Rennay Cooke (@Rnay225) November 14, 2014
So fun presenting at the #SWHowToFest this morning! Recruited some new 5k-ers! #RCMTraining@LFPL@LFPL_Foundationpic.twitter.com/Hut1EYj7Jf
— R…

You Look Normal!

Do people ever say to you, "You look normal"?

Let me explain...

Ever since I first started actively working on this personal training thing, I've had my doubts. Not necessarily about my ability to learn and apply the information but in my looks.

Whether or not we want to believe it, the fitness industry and fitness world can be incredibly superficial. It can also be a place that fosters learning, support and encouragement. I was 19 and at least 40 pounds lighter than I am now when I first thought about becoming a personal trainer and even then I didn't think I was fit/pretty/fast enough to do it. So I didn't. I settled for my degree in Communication which has gotten me...um... well what it didn't (or at least hasn't yet) get me was satisfaction or a sense of purpose.

Years later I finally decided to jump into this new career despite my doubts because I did have a support system who encouraged me it was possible. Who encouraged me that I did have knowledge…

Four Fun Facts

Happy Thanksgiving Week friends!

Is everyone getting as excited as I am??? Ok, we know I'm never actually excited about the holiday itself as evidenced by this post, but this year I'm super excited for a couple of days off. I've been working like crazy!

But to the point of today, I wasn't tagged to do this but read it on Run Eat Repeat and decided to copy because sometimes I can't come up with ideas of my own. So, behold!

4 Fun Facts

Four names that people call me other than my real name
Nazie Sunshine Mrs. Marshall (it's still weird and not my "real" name yet)ChampFour jobs I've had
CashierVet AssistantAdmissions RepInternFour movies I've watched more than once
TroyGood Will HuntingMr. Holland's OpusWedding CrashersFour books I'd recommend
BossypantsThe Lovely BonesSeriously...I'm KiddingBasic BlackFour places I've lived
New YorkMarylandTexasKentuckyFour places I've visited
PeruGreeceItalyFranceFour places I'd rather be right …

How to Train for Your First 5K

RCM Training (aka Me) had a big weekend!

One of my many activities included speaking at the How to Festival hosted by the Louisville Free Public Library. My friend Amy put me in touch with the lovely library folks and they asked me to give a presentation on How to Train for a 5K.

I was really excited.

So much fun presenting at the #SWHowToFest today! Recruited some new 5k-ers! #RCMstrong #RCMtraining A photo posted by Rennay Cooke Marshall (@rnay225) on Nov 11, 2014 at 8:58am PST
So in case you missed it, here are my 5 tips for getting to your first 5K...

1.Figure Out Your Why

•Answer the question: Why do I want to do this? Think about what you want to gain and what you’re willing to sacrifice.
Exercise can’t be done for somebody else

2.Pick a Course that Plays to Your Strengths

•This is directly related to your why.
•What kind of atmosphere works for you? A fun run? A smaller yet more competitive field? A large family-friendly event with lots of energy?

3.Commit to Training

•Find a plan…

Thanksgiving and Other Holiday Survival Tips

I think just about every blogger writes some tips for staying healthy and not gaining weight during the holidays so I thought I'd join in on the trend this year. I don't know about you, but I'll take all the help I can get!

RCM Personal Training (aka me) produces a monthly newsletter and guess what was found in November's edition?

Check out my top 3 tips for making it through holiday dinners and parties. Then hop over to big time runner and blogger Run Eat Repeat for some of hers as well.

1. Fill Your Plate

Yes, you read that correctly. A lot of times in our attempt to stay in control of our food we put an unrealistically small amount on our plate and praise ourselves for the empty space. Unfortunately, you're usually still hungry! Putting only a meager amount of your favorite foods on your plate will leave you unsatisfied and likely lead to overeating when you go back for seconds, pick at leftovers after dinner is over or give in to temptation and overcompensate wit…

Rock 'n' Roll Savannah Race Report

Woo hoo the marathon was everything I hoped it would be!

Wait, no it wasn't. I didn't actually do it. Allow me to explain...

I'm still not entirely pleased with myself or the experience and it's for entirely vain and ridiculous reasons I've yet to overcome. In layman's terms, I have a big ego.

To make a long story short, I dropped down to the half marathon (which is still a really long way!) and walked with a peg leg until yesterday afternoon ish.


Prior to this race I didn't actually know where Savannah was (read how unprepared I was here). We hit the road for what would become a 6+ hour drive to Atlanta Thursday night where we stopped for the night and I crashed on a friend's couch before getting up Friday and making the 3-4 hour drive to Savannah. We passed actual cotton fields and trees that looked like they were still in early October instead of November by their color and abundance of leaves. It was also very flat and very straight the closer we g…