Two Ears One Mouth

Round 2 of Commit to Fit was triple the size of round 1 and just as much fun as the first go! For the short month of February we took a short break but don't fret, Commit to Fit is BACK for March! If you haven't joined in yet, what are you waiting for?  The goal of this challenge is to remember that being active is a lifestyle and not necessarily a specific workout plan. Think ahead and plan to do what you want to do when you can do it. CLICK HERE  for more information and to sign up! There have been some changes for the better this round so please read carefully: All official participants will be required to pay the $15 fee and use the Trainerize software to track their progress. With the size of the program, it has become difficult to manage points effectively through manual tracking. I think it's best to rely on a software system than my tired eyes to make sure everyone gets the points they deserve! People can still play along for free by joining the  Faceb...

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 ...

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! #RCMC2Fit pic.twitter.com/jBSjeCWYF6 — Ericka L. Holbert (@ericka2407) December 8, 2014 {Today in KALIWOOD} Commit To Fit Update! #CommitToFit #RCMC2Fit http://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 phot...

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 agai...

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 start...

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 k...

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 l...

Starts November 30th; Winner announced December 21st Everybody stresses between Thanksgiving and Christmas and as life quickly gets in the way, our voluntary activity level is usually the first thing to suffer. The goal of this challenge is to remember that being active is a lifestyle and not necessarily a specific workout plan. Think ahead and plan to do what you want to do when you can do it. So how does it work? You set your goal. This is not a one size fits all program. Weight loss is extremely personal so the focus of this challenge is consistency and building activity into your everyday life. The great part is this can integrate into other challenges you might be a part of or just give you incentives to keep doing what you already do! Goals must be activity based and easy to track (i.e. run 3 days per week, be active for 30 minutes per day, etc.).  Your goal can change week to week but must be set by Saturday at noon  Your success in meeting your...

For any local readers, you know that Ironman Louisville was this weekend and are probably expecting me to gush all about it today. I am still gushing and will gush more soon but first a quick bit about that personal training thing. I haven't posted much about the journey to certification and if you're interested in that feel free to leave a comment or shoot me a message and I'd be glad to fill you in. I've been certified for about a month now and haven't trained a single client for good reason. Now that I'm certified, insured and have an accountant I am accepting clients for online personal training! I've already got clients getting set up but wanted to remind you all that online training is a great option you might want to look into, whether or not you train with me. I'll be back shortly with some guidelines for choosing a trainer/coach but in the meantime I'm running a little bit of a special so that everybody wins. From now until the end of t...

It's been quiet around here lately huh? Well it's for good reason. I've had a lot going on lately because I started my new desk job until I can make enough green through personal training. So far I like it a lot and it's only part time so I have time before 8 am and after 2:30 pm to do as I please and it's database work so not the kind of stuff you bring home with you. So what have I been doing with my time away from blogging? Besides running. Setting up my new online personal training business ! What! What on earth is online personal training? Don't trainers have to squat next to you and scream at you and drink your tears? No, we actually don't. There are a few reasons I chose to go the online route right now and a few key benefits I like to point out to people. First, it saves me a lot of time and time is money. By not driving all over creation to train people at different locations or paying gym use rental fees and additional insurance premiums I save...

I'm pretty sure my first words as a baby were "I can do" which was a good indication of who I'd grow into. I'm super stubborn and hate hate  asking for help. I have no idea why. Maybe I always saw it as a sign of weakness or just thought I was a superhuman genius but I was always so incredibly embarrassed to need help with anything growing up. source As I got older I learned that needing help was necessary because I didn't (and didn't want to) know everything about everything. I finally accepted that there were people who were experts and that those people weren't me. But what I also realized was that I too could become a so-called expert in something! Now I have issues with the use of the term "expert" as nobody ever really knows everything  about something but for today's purposes we'll go with it. Nobody knows everything but there are definitely people out there who know a lot  about one thing and that was who I strived to ...

Just in case you aren't subscribed to my Facebook page , Twitter or Instagram or obsessively stalking either of those for constant updates on my life, I thought I'd share that I am now officially a certified  personal trainer! For many months I've been quietly studying for my certification exam, stressing and studying some more so that I could actually give this fitness career thing a try and see if maybe just maaaybe I could help someone who was/is like me and become a credible source for advice and feedback. Unfortunately for you, that means I'm no longer free. Just kidding! But now I might actually be able to say things that matter and are backed by science instead of my own experience. Stay tuned because I'll be launching my official services soon but there's just a minor issue of insurance. Unless you all just agree not to sue me.