My First 5K Race...

On a beautiful morning in late September, I completed my first ever 5K race! Even though I was excited, I was also very nervous. I just had taken up running only 6 months earlier.  I had the chance to have my VO2 tested at work in March and what I got was great information that would help me exercise smarter.  It ‘s not like I wasn’t in good shape. I was because I have been a fitness instructor for over 13 years now, teaching classes like cycling, step, aerobics, muscle conditioning and yoga. I was in “group fitness instructor” shape.  But I wanted to see what it was like to be in “running” shape.  So I added running two times a week to my already busy exercise schedule and out of the blue, I decided to do my first 5k race only 4 weeks before the event. The running program that I followed was based on my results from the VO2 test. Did I mention that I also was battling plantar fasciitis in my left foot during the last 6 months? But I didn’t let that get in my way. I was hoping to break 30 minutes for my first 5K and ran it in just under 29 minutes. I was excited and pumped! I have the bug now to do another 5K and who knows, maybe one day in the near future I will do a ½ marathon. Running my first 5K made me realize that I can do anything I want to do. As Coach Taylor says, "If you give effort and have the right attitude, then you will be successful in any endeavor." What a great way to live your life!

Re Wies, a Baltimore native is the Metabolic Assessment Specialist and Yoga/SportStretch instructor. She is also an ACE Certified Fitness Instructor and has been teaching group exercise classes for the last 13 years around the Baltimore area.  Her passion for exercise shines through every time she leads a group exercise class.  Join Re for a complimentary Yoga/SportStretch class.  Contact her at 410-828-8218 or she can be reached at RWies@TheGordonInstitute.com for the current class schedule.

Eat A Healthy Breakfast When You Get Up In The Morning!

When you wake up in the morning, drink a glass of water and then eat your breakfast. Eat something grown in the ground or from an animal source. Think about it this way: the water is the key in the ignition and your breakfast is the spark that triggers the engine. If your engine isn't working properly, or isn't even starting, there may not be a spark! Breakfast and your post-workout meal may be your two most important meals of the day. Check back for information to come on your post-workout meal. But let’s not get ahead of ourselves. If you aren’t getting your day started right, you may not be priming your engine for the workout that can make a difference.

Josh Price, the Assistant Sports Performance Coach, is a Baltimore native who brings knowledge of the areas youth programs to the Gordon Institute. His experience with Parisi at LifeBridge, Boys Latin Football, and Loyola University Maryland all adds to his training style. Josh is active with local FCA functions and can be joined for huddles at Boys Latin. To schedule for Coach Price’s Speed Camp or to get started with Fit Club call 410-828-8218 or email him at JPrice@TheGordonInstitute.com.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEBSITE? You can, as long as you include this complete blurb above with it.  If you would like a Word Document of the article sent to you, please email me at info@TheGordonInstitute.com.

Too busy to be healthy?

Are you constantly missing your workouts, skipping meals or eating fast food because you are "too busy" or disorganized to stick to healthy habits during the week?

Stop making excuses! Follow these five easy tips for staying on track with your health and fitness goals.

5 Organizing Tips to reach your health and fitness goals:

1.  Leave a bag in your car packed with workout clothes, sneakers, an energy bar and a water bottle at all times.  This way, whether you are hungry or wearing the clothes you wore to work there will be no excuse to skip your workout.
2. Make pre-cut/pre-washed baggies of your favorite fruits and vegetable and keep a stock of them in your fridge.  Instead of grabbing convenience foods like chips or crackers you can go for a healthier option with just as little effort.
3. Schedule a time every day when you intend to do something active.  Make yourself accountable by actually write it down on your calendar or putting it in your blackberry just as you would any other appointment.
4. Take time every Sunday night to cook up some healthy meals that you can freeze and reheat throughout the week.  Having healthy prepared foods on hand will make it easier to skip the unhealthy take out or fast food you might be tempted to get during your busy week.
5. Keep a food and exercise journal to track your eating and workout habits.  Having an overview of your habits will make it easier to make improvements and adjustments to your behavior as needed.

Rachel Shapiro is a member of the National Association of Professional Organizers. She graduated from the University of Delaware with a degree in English and Film. Rachel got her start by organizing for family and friends before establishing herself in the industry in 2006. She created Back to Basics in 2008. Her clients include everyone from working professionals to busy families. Rachel uses her creativity and attention to detail to create functional and beautiful spaces that accommodate her client's individual needs and personalities. Rachel can be reached by phone at 410-404-4371 or email at rachel@backtobasicsorganizing.com.

WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEBSITE? You can, as long as you include this complete blurb above with it.  If you would like a Word Document of the article sent to you, please email me at info@TheGordonInstitute.com.

Baltimore Marathon Update

Today's race was great! The Baltimore marathon has come a long way in the past ten years. To see how the city embraces this race is amazing. It was a lot of fun to be just a small part of the event. Thank you to everyone who stopped by and worked our booth at the expo on Thursday and Friday. Almost 200 people entered the VO2Max/Metabolic Assessment and four people will be contacted on Monday. Remember to post your tattoo pictures on Facebook to receive your FREE week of training. Simply go to Facebook.com/GordonInstitute and add your picture to the Fan Page. It really is that easy to get your training started. If you have questions give Coach Taylor a call at 410-828-8218 today.

GISP at the Warrior Dash

A warrior at heart.

Gorgeous weather, great people, and a bunch of mud all added up to a great day at the Mid-Atlantic Warrior Dash. The Warrior Dash features challenging courses around the country with extreme obstacles throughout the race. The two day event for thrill seekers also has music, food, and a warrior theme. Here is John Jordan shortly after crossing the finish line. John has been training at the Gordon Institute since we opened and today he flexed his muscles for us after his sub-34 minute time with friends. Thanks for sharing the picture John! Keep training hard. It really does boil down to effort and attitude.

Sprain or Strain: A NFL viewpoint

If you missed Eric Gordon, CEO/President of the Gordon Institute, on 105.7 FM's Mark Viviano and the Bulldog show discussing NFL injuries. This week Eric discussed the knee, strains, sprains, and what he would do if a Brinks truck had money flying out of it. "Seriously?" you ask. Yes, what would you do? Hear Eric's answer by clicking here.

The launch was a SUCCESS!

Fit Club has a great turn out today! From teenagers to very impressive grandmom's, from long board paddlers to heli-skiers, from vets of the GISP program to new beginners, the great part was it didn't matter your background. The supportive energy was awesome. I was impressed with everyone's effort too. Amazing how hard people will work when you can push that competitive button. Great work this morning! As always, thank you for being so supportive of the Gordon Institute. FYI - Coach Price already has people signing up for next Saturday at 9 am. Call today to reserve your spot! Joining us is easy, just call 410-828-8218.