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The Fitness Caddie

Shawn Farmer Sese

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@fitnesscaddie

Sharing a little snippet today of what my half marathon training looks like......and it might not be what you would expect! 🏃🏼‍♀️ . That’s because a majority of my training is being done lifting heavy stuff 💪🏻 . I’m running, but not at the quantity I have for previous runs and that’s because now 12 years removed from my last half, I’m sporting a handful of bulging discs and keeping my spine protected is the priority! . Here’s what my workout from yesterday looked like: -Run 1/2 Mile at 7:30/mile pace -Reverse Lunge/Single Leg Dead Lift/Row 8 Each side -Lateral Goblet Cleans 10 each side -Slow Frog Style Mountain Climbers 20 Repeat 5 times! . For me this is a great way to get some mileage on my legs and by breaking it up with some strength work, it helps keep everything firing on all cylinders. . Now on week three of my program, I’m feeling really good and my back is happy so I’m keeping my fingers crossed that I’m on the right track. The good news is I happen know a pretty decent chiropractor if something goes wrong 😉 . Swipe to see the strength moves from this workout!

When the fitness coach is now a dog coach! 🐾❤️ . This past weekend I had a really honest moment with myself after putting both dogs in their crates so that I could run out to grab food. They wouldn’t stop whining and barking, so I just stood frozen in my living room feeling like I was trapped in my apartment. . 4 weeks of apartment living has been tough on my two pups. The constant voices outside our unit and doors closing near us has them reacting more than ever before. It’s even making their behavior at our office way worse. . But as I stood there near tears a few days ago, it hit me that this wasn’t about me. I wanted two low key dogs that were well behaved and could greet anyone they met, but that’s just not the reality we are living right now and my constant push to make them fit that mold is making things escalate. . This is about them, their needs and listening to what they continue to tell us on a daily basis. So after going into research mode, I found Emma Parsons, a dog trainer that has gone through similar struggles and written about how to overcome them in her book “Click to Calm”. . So here we are, back to basics and getting back to clicker training! We actually did it with Danno for a long time but got away from it and I’m kicking myself now for getting so lazy with training my dogs. . The hard part is like most things in life, we want an instant fix and that just doesn’t exist. Improving the situation is going to take time and patience, things could get worse before they get better. But consistency will ultimately be the most important part. . Any other dog owners out there going through something similar? 🐶❤️

If there was ever a picture that sums up what this week was like, this is it 🐶❤️ #mydogsaredrivingmecrazy #dogvideobomb #toyaussie

5 reasons why I’m so happy to be training for a 1/2 marathon.....🏃🏼‍♀️ . -My training has a purpose which helps make every rep, set and mile feel purposeful -I have to take a rest day, which I never do and I hated it last week but today I was pretty excited about it -Running was my first entry into fitness when I was 13, so part of me feels like I’m getting a chance to reconnect with my roots and my dogs have been making me crazy lately so it’s a chance for me to have a mental break -I realized today that 4 of my long runs will fall on a travel weekend so I’m getting a chance to explore some pretty cool places on foot -I’ve got a training partner on the other side of the US to check in with which is pretty cool 👍🏻 . Whether you’re training for a run, to no longer be in pain, to hit the golf ball further, or even just to feel better, there is one key I have learned in 18 years as a trainer: having a why makes a difference. The difference in mind frame from when I’m training for something vs not is huge. I love to train, but when I have a program to follow and a goal to work towards, I just feel different. . What makes a difference for you when it comes to fitness?......also, let me know if you have any requests for workouts this coming week! 💪🏻

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