My work with the Betties involved helping a group who had found a comfort zone in their pace and were more bent on improving their distance than speed. But training a distance runner to add in bursts of speed can help make the runners not just faster, but stronger. “It helps us break out of our comfort pace and become much greater runners,” says Dircksen. “Why run a marathon in 4:45 when your body is likely quite capable of running it in four hours?”

I have worked with a lot of distance runners who want to run faster in a half marathon, or a 10k race. I help them by looking at their mile times. If they run a 7:30 mile, I work with them to run shorter distances at a 6 minute mile pace. The idea is they get fast over shorter distances, so they can run better over longer distances.

Some distance runners may even find a talent for sprinting and shorter distances that fits them better or that they enjoy more. Dircksen told me that she still loves going long, but she believes she’s a better sprinter than distance runner. “Plus I can’t complain about the fact that my workouts now take a fraction of the time and burn calories much more efficiently than those long runs.”

The weekly onsite sessions in the early morning at Queen Anne Bowl ended with homework assignments that Dircksen says were “killer” and which she enforced with other Betties. That works for me because it made her the drill sergeant and I remain the nice guy. Which is exactly what I am, despite what some clients may have asserted in previous blog posts.

I’m proud of the work I’ve done with runners who have a completely different style and goal than my training as a sprinter gave me. Dircksen says that she’s learned a ton in the last few weeks. “The most important take away is how much of running is mental. You’re certainly going to get stronger and faster as you practice and build a solid core, but knowing you CAN run a particular speed is also critical to achieving it.” She went from a 9-10 minute mile pace to 8:30 in the first week, eventually cutting her time to 7:30. She says she hopes to be a solid 7-minute miler by next summer. I’m happy I could be part of that improvement. Other Betties have reported that they’ve run faster in recent 5K races, too.

If you’re interested in speeding up your runs, I can help with that. And if you’re interested in the Sweaty Betties, you can find them at www.sweatybetties.com.

Written by guest blogger Lisa Hubbell

Until recently, I was seeing a woman I refer to as The Mean Lady for private Pilates instruction. The exercise was tough, The Mean Lady merciless, and the result good: I lost about 30 pounds and grew a half an inch over a year. When she got pregnant and went on maternity leave, I wanted to try something different. I had worked with a personal trainer before and thought a change would jumpstart my weight loss. I found Ja’Warren by looking for trainers who had experience working with disabled people. I’m not wheelchair bound, but I do have limitations and it’s important that any trainer work within them: my potential for injury is greater than some people.

So is my propensity to complain while working out. I refer to that as Moan Therapy. And I refer to Ja’Warren as Prince Harming. What follows is the first installment of an occasional guest blog post about my experience working with him.

I’m not a runner and never have been. I was a competitive swimmer in high school. Now, I’m not allowed to do any exercise that doesn’t keep one foot on the ground at all times. No jumping, hopping, running. My wrists, hands, and elbows bear the brunt of my arthritis pain, along with some issues stemming from spinal degeneration related to my arthritis, further limiting what I can do in terms of exercise. I wasn’t really sure whether I’d feel a connection with Ja’Warren or that he’d understand my perspective and limitations. And most important, I was concerned about whether he would appreciate my quirky sense of humor, laugh at my jokes, and tolerate my giant exuberant dog and Teenage Mutant Son.

Happily, he’s a warm, friendly, and funny guy when he isn’t making me do one more set of something or proving that he doesn’t know how to count properly (note: there is no number eleventy-one). He does lack compassion the day after a workout when every step I take makes me think nasty thoughts about Prince Harming. But if I can’t do something, if something hurts in a bad way, he will adapt the movement. And he doesn’t wait for me to say ouch: he watches me and can see if one side is stiffer than the other or note the wince when I lift the eight ton ball he foists on me.

I think Ja’Warren would love to work me very very hard and show me rapid results. I’d like that, too. But we both understand that’s not an option for me. As I sit here a week after I first met him, I can still feel the work he put me through, but not in a bad way. I’ve started tracking what I eat, per Prince Harming’s direction. I’m pretty sure he won’t agree with me that I eat pretty clean and healthy. He’ll probably want me to change that up, too. But one thing at a time. I’m actually looking forward to week two. Just don’t tell him that.

By Lisa H

FOR 2012, THE MISSION OF JA’WARREN HOOKER FITNESS PERFORMANCE IS, TO COUNTERACT THE HEALTH CRISIS THAT IS PLAGUING THIS COUNTRY!

IF YOUR GOAL FOR 2012 IS TO IMPROVE YOUR HEALTH, DROP UNWANTED BODY FAT, GAIN LEAN MUSCLE, INCREASE ENERGY, IMPROVE PERFORMANCE OR SIMPLY FEEL BETTER, PLEASE CONTACT ME TO AND I WILL DELIVER YOU THE RESULTS YOU DESIRE!

WE HAVE OPENED A PRIVATE FACEBOOK GROUP FOR OUR “1/1/2012  24 DAY CHALLENGE” PARTICIPANTS THAT ANYONE IS ABLE TO JOIN!

I HAVE  CREATED (AND WILL CONTINUE CREATING NEW) WORKOUT VIDEOS THAT ARE BEING POSTED IN THE FACEBOOK GROUP PAGE. THEY CAN BE DONE IN THE PRIVACY OF YOUR OWN HOME WITH MINIMAL EQUIPMENT.

THIS FACEBOOK PRIVATE PAGE GIVES ME THE ABILITY TO TRAIN, COACH AND GUARANTEE ANYONE AMAZING RESULTS, NO MATTER WHERE YOU LIVE!!

I’ve actually been thinking about writing on this subject for some time.. I think that most everyone who reads this will be able to relate and I hope it will  inspire you and encourage you to keep re-inventing yourself.  I always seem to think about this when I get complacent, too comfortable or just need a kick in the butt.  If you get this concept and actually put some action behind it, you will never be complacent and will always evolve.

DOES SUCCESS = COMPLACENCY?

You would probably say that’s a dumb question to ask, because I’m sure that everyone would initially say “N0”!  I myself think that often times this statement is actually true.  Whether it is success in business, health and weight loss, spiritually, in a relationship, it will apply to pretty much everything.

So, what do I mean by “success = complacency”?

Say, for example, relationships. I’ve seen it so many times, I’ve seen it everywhere.

Before we enter a relationship, we all want to look our best at all times while we are “on the market”, looking for that special partner to be with. Health and exercise are a major part of our everyday life, but soon after we find that special someone we want to spend our time with, we tend to get “comfortable”, our priorities change and we soon find ourselves getting more and more out of shape. Not unusual, happens all the time.

Sports- I’ve worked with many athletes in my professional career. Collegiate athletes can fall into this category quickly because of all the fame and exposure . Here’s a perfect example:

I worked with an athlete, who was a lottery pick going into the NFL. Signed a multi-million dollar contract, received millions in signing bonuses.  He had worked all his life to accomplish that goal, spent his elementary and high school days dreaming about the NFL.  Then he made it!  What now? How do you challenge yourself once you’ve reached your ultimate goal?!  Don’t become complacent! This particular person did and was cut from his NFL team within a couple years.  FYI- Not all the money was guaranteed.

Business- Many people want to own their own business, but only few actually succeed at doing so.  Here’s one reason why a business might fail. It starts out as a great concept, but never evolves.  Your business may be extremely successful one year, yet you find yourself out of business the very next year.  Maybe you weren’t prepared for it being successful so soon. If you didn’t plan for possible success or possible temporary failure from the get-go, you are leaving your business to an “I hope” creed.   Ok success- you have a business you’ew making money, all seems great and you did it!   Failure- you never evolve, re-invent your business to attract more business and create more exposure. 

Health, weight loss or fitness level- In my line of profession I see it all the time. Remember, a goal, once attained, needs to evolve into a new goal. If you want to lose 20 pounds and you reach that goal, what ‘s next? If your fitness goal is to run a marathon and you completed your first, what now? A goal that has been achieved, should definitely be celebrated but don’t become complacent, set a new goal.

Now, I am not saying don’t be happy with where you are at in life. I totally promote enjoying life to the fullest.  Push yourself, set goals, attain them, and set new ones.  In my life I always tried to reinvent myself especially when I’ve had success.  When I was a little kid, my sisters used to beat me at running.  I set a goal to become faster than them. I reinvented myself, and years later, at the end of high school, I had 2 state records that still stand and 8 state titles. I set new goals for myself when I entered college and ended up being the fastest high school sprinter in the Pan-American.  I kept setting higher goals and ran the NCAA 60 meters as the fastest in college. From there I made the 2000 Olympic team and ranked in the top 20 in the world.  Success does not define you, what defines you is what you do after you have success.

I have also witnessed some extraordinary individuals who kept pushing to avoid becoming complacent.

Business- A good friend and client of mine built his company from the ground up into a multi-million dollar empire, changing the way people travel forever. One would think “you have made your mark on the world”.  Yet, years later he decided to sell that company and re-invented himself and founded another multi-million dollar company  After that company just recently went public, he is already working on new projects.  He’s wired differently than most, he doesn’t do it for money, for fame, just for re-invention.

Weight loss- Here’s a great story.. A good buddy of mine has been very successful in the music world.  Popular rapper, done hundreds of shows.  When I met him, he weighed 317 pounds and was not successful in his weight loss efforts.  I personally think that he was complacent with his other successes to the point that his health didn’t even matter to him. When I finally sat down with him to talk about losing weight, he made a conscious decision to finally regain his health . He re-invented himself from rapper to health nut.  We started him off on AdvoCare’s 24 Day Challenge. He ended up losing 24 pounds and 24 days!  Within one year he went from 317 to 205.  That right there is re-invention. He kept setting new goals for himself and is now getting ready to run his first half-marathon!

Sports- I have a friend/client, who, as a college football player broke the NCAA record for reception in a career.  Kept on pushing himself and has been in the NFL for 9 years now.. Re-invented himself and used the fame and exposure to become a great businessman.  He has foundations, runs kids football camps, has created a following not just because he plays in the NFL.  Remember success does not define you, what you do with that success, does.

So take a look at where you are, and where you’ve come from; now think about where you are going.. Always think about where you are going, even when you reach your destination. Life is limitless, don’t limit yourself.

The reason why winners win is because they are persistent, strategic, relentless, and have a mindset that the only way to lose is to quit.  Being that my background is athletics, this has nothing to do with running 400 meters or making the olympics team.  This is life.  Whether you are running a start-up company or are the VP of a company, are trying to lose weight or just trying to be the best parent.  Successful people always find a way to shine, to accomplish. While there will be obstacles that you will have to overcome, society that you have to defy, boundaries that you have to go around and people that you have to stop being around.  Success starts with a dream!  Success is accomplished through persistence and execution.

Don’t look at a step-back as discouraging.  Look at it as an opportunity to re-group and attack. Let me tell you a story:  In 2000, the year of the Sydney Olympics, 2 months prior was NCAA national championships, I lost the 200 meters to Kim Collins, an incredible short sprinter, who runs for St.Kitts.  He has been a national champion, world champion, and an Olympic medalist.  That race hurt, real bad.  I ended up losing the 200 meters by 0.01.  Close, right?  The reason that this story is prevalent is because at that point I could have gone one of two ways.  Either I was going to let that moment keep me down, or I would let it build me up.  I used that set back, that obstacle, that failure as fuel.  Two months later I went on to make the Olympic team, and that moment of failure became merely a stepping stone to a yet greater accomplishment.

Remember winning is not just a trait that you are born with, it is a spark that anyone can ignite.  Everyone has it, but only few have the desire to start the fire.  This is not a competition, this is not a race, it doesn’t need to be prodcasted for the world to know.  This is between you and your mind.  Find your win, something that you want to go after.  Execute your plan, be relentless and don’t alter from your win with a fire that is undeniable.