Find your Motivation and reach your biggest goals ~ by Sandra Laflamme March 20, 2014 18:18
Setting a big goal is an exciting journey but sometimes keeping up motivation can be difficult. As you get started on your road trip towards achieving your goal there can be challenges along the way. Don’t let those challenges become roadblocks. Let the challenges set before you become teachable moments, a chance to learn and a chance to find new inspiration and motivation along the way. When you reach your goal you will feel stronger and like a new you!
I am a runner. I am a Boston Marathon qualifier for the second year and energized to run the marathon again this year even though it will be an emotional journey. My road to Boston was not easy but I always kept my eyes on my goal of qualification even when that goal seemed to be out of reach. It took several tries to qualify for Boston but I never gave up. Not only have I become a stronger runner throughout my years training as an athlete but I have also learned some valuable lessons about how to stay motivated to reach your biggest goals.
Ten ways to stay motivated when reaching for your goal
1. Choose a goal that you have been dreaming about and share your goal with the people in your life who support you.
2. Create a deadline for yourself or choose a race and mark it on your calendar (I always do better when the “final exam” is!)
3. Pick some mini-goals along the way so that you feel successful. Celebrate those successes with your friends and family. Reward yourself by doing something that makes you happy.
4. Choose a friend to accompany you on your goal-seeking journey. Your friend will challenge you along the way, will celebrate your successes with you, and will help you to overcome difficulties along the way (We all have good days and bad days!)
5. Injury can be a motivation killer so be sure to keep the necessary tools like the Enso Roller in your runners (fitness) toolkit to ward off injuries before they happen.
6. Pick a training plan that seems manageable with your schedule. You need to be realistic about how much time you have to work towards your goal so that you are not discouraged when time becomes a limiting factor. Being a mom with a busy schedule I know how hard it can be to juggle everything.
7. Keep a training journal. Remind yourself that if you have a tough day of training that tomorrow is another day to try again. Write about your challenge and use it as a lesson to be stronger physically and mentally the next day.
8. Use a training log or app to keep track of your workouts to make yourself accountable. You will see progress as you put in the hard work with your training and this will inspire you to work even harder!
9. Keep your training fun! If you feel like you are in a rut or need a break, mix it up and add in a different activity. Sometimes I take a break from running and hit the cross-country ski trails or the pool and then the next day I feel refreshed to run again.
10. Have a blast and trust your training!
Sandra Laflamme lives in the White Mountains of New Hampshire where she works and plays! She is the social media manager for her family business Pete and Gerry’s Organic Eggs. When she is not working Sandra trains for marathons, trail races, and team relay races. She is currently training for the Boston Marathon in April. She is also a busy mom of two energetic kids ages 5 and 2 who love playing in the beautiful New Hampshire outdoor playground. If you want to follow Sandra’s running adventures you can read more on her blog, Organic Runner Mom, where she also shares tips for motivation, recipes, training tips, gear reviews and more.
Fit To Be Spotlight March 14, 2014 18:19
We love hearing the stories of athletes who are working towards specific goals. Runners, cyclists, triathletes, CrossFit fanatics...the people who are working hard and training diligently for something special. Every month, we are featuring someone who inspires us and motivates us to be strong. To be fit. To be fast. To be better. Welcome to our "Fit To Be" series!
Meet Sandra Laflamme.
Sandra began her athletic journey as a rower until she discovered her love for running when she moved to New Hampshire. There, she found a unique group of people dedicated to running for the purpose of meeting personal goals, achieving the endorphin rush, and for the camaraderie of feeling like a part of a group. From daily jogs to hardcore marathons, Sandra makes running an everyday routine. She says "running is my peace, my sanity, my energy." Sandra is currently training for her second Boston Marathon on April 21, 2014!
Our Q&A with Sandra:
How long have you been running?
That’s a trick question! I actually started my athletic career as a competitive rower in high school, then at Colby College and then in lightweight development club programs. I began running as a part of my training for rowing. I officially developed a passion for rowing in 2004 when I trained for my first official marathon the Nike Women’s Marathon as a part of Team in Training for the Nike Women’s Marathon in San Francisco. From that point my passion for running grew into a love of trail running and running long distances in beautiful New Hampshire and Vermont.
What other marathons have you run in the past?
The 2013 Boston Marathon was my first Boston Marathon that I was very proud to have qualified for. In addition to running the Boston Marathon I have also run in the Nike Women’s Marathon, The Vermont City Marathon (2 times), The Marine Corps Marathon, and the Marathon Around the Lake, which is where I finally qualified for the Boston Marathon.
Tell us about the Boston Marathon. What inspired you to register?
Once I became an avid runner and ran my first marathon I was hooked and set my sights on qualifying for Boston. I hoped to qualify in my first couple of marathons but narrowly missed qualifying and then had a hiatus from marathons for about three years during the time that my children were born. After my son was born I decided I wanted to try and qualify for the Boston Marathon again. It took two tries (and I had to work even harder as they had lowered qualification standards) in the spring of 2012 and a lot of dedicated miles. Finally qualifying was my running dream come true. Being able to run the Boston Marathon makes me proud because I am able to join many dedicated and inspired athletes in racing a race that is the pinnacle of our sport and a dream for many runners. For me being able to stand at the starting line felt like personal success
What aspect(s) of the Boston Marathon experience are you most looking forward to?
Last year I was able to finish the Boston Marathon and almost matched my marathon P.R. The race itself was amazing however the aftermath is one of the most difficult experiences of my life finishing not long before the first explosion. The Boston Marathon is an event that has forever changed me. I am extremely proud to be able to go back and race the Boston Marathon again this year and to be able to stand “Boston Strong” with my fellow runners. I need to go back to run this race again to prove that I am strong again both physically and mentally and it will also be a race that will be healing for many. I am looking forward to the energy of Americans standing together as one as we run 26.2 miles together. I am looking forward to the cheering and the support of the other runners and the spectators.
It’s been a cold, snowy winter in Monroe, NH. Has that impacted your training? Do you have any training tips to share with others?
This winter has been unbearably cold. The main impact on my training has been that I have needed to dress crazy amounts of layers to stay warm on my runs and have even needed to use foot warmers in my shoes to keep my feet from feeling like blocks of ice. Some of the long training runs have felt uncomfortably cold but thankfully I have an amazing running partner who has struggled through the runs with me too! We still go out even if it is -5 below zero!
Training for a spring marathon when you live in a colder climate is no joke! If you have to train for a race during this kind of crazy cold I would definitely recommend taking inventory of your cold weather gear and make sure it includes–a wind-bloc jacket, a warm fleece that wicks away moisture, fleece lined running tights, a great pair of wool socks, a base-layers, a moisture wicking hat, a neck gaiter, and sunglasses (to block the cold air from your eyes). After you run you should immediately change into dry clothes (I know it’s crazy but you can still sweat a lot in this weather!) so as not to get chilled. After a cold winter run I also spend plenty of time rehydrating, stretching, and rolling with my enso roller.
As you’ve prepared for Boston, have there been any injuries along the way? How have you coped/dealt with any setbacks?
Thankfully I am not injured (crossing my fingers) going into the race however I have suffered from peroneal Tendonitis and some Plantar Fasciitis this year. I also have had some issues with tightness in my calves. Last year after the Boston Marathon I had to spend some time wearing a walking boot and then slowly graduated back into running. I also spent time at the Physical Therapist having Ultra Sound and Muscle Stimulation. In addition to that I try to see the Chiropractor on a somewhat regular basis as well as to get a massage on occasion. I also use my ensō roller almost every night before bed to roll out my calves, hamstrings and more as well as a Foot Rubz ball to help with Plantar Fasciitis.
Is there any running gear you can’t live with out? (include links if they have websites)
Here is the running gear that I can’t live without:
Skirt Sports Gym Girl Ultra running skirt
Skirt Sports Eclipse Tank
Brooks Adrenaline GTS
Bani Bands Headbands
Crazy Compression Over the Calf Socks
Skida Hats and Headbands
Do you have a favorite motivational/inspirational quote or mantra that keeps you going?
"The most powerful weapon on earth is the human soul on fire." - Ferdinand Foch
“Don’t be afraid to give up the good and go for the great!” –Steve Prefontaine
Running is obviously your core specialty. What other sports/outdoor activities do you participate in?
In addition to running I still like to go rowing in my single shell, I also love to cross country ski, downhill ski, Stand Up Paddle Board, do yoga, go road biking, participate in strength training, swim, and I hope to take up Mountain Biking this summer!
What’s next after Boston? Is there another race/marathon on your bucket list (or race calendar)?
Hopefully Boston will be a positive race experience and I will be injury free after the race so that I can fill up my race calendar. I am always looking for new ways to challenge myself. This summer I hope to race my first 50K at the Catamount 50K in Stowe, VT, as well as to race in the Mt. Washington Road Race (A 6 mile hill climb), and I would also love to race in my first triathlon!
Any words of wisdom or parting advice for those embarking on their first marathon?
Train with a friend, set some little goals along with your big goal of finishing the marathon and the biggest thing is to have fun!
Life Beyond Running- Flash Round:
Beer or wine? It depends on the day!
Coffee or Tea? Neither. I am not a caffeine lover. I prefer water.
Summer or Winter? I can’t choose because I like to “play” outside at both times of year!
Salt or Sugar? Salt
Poached or Scrambled? Poached (although really any kind of eggs are the best since I am married to an Organic Egg Farmer!)
Twitter or Instagram? Instagram because who doesn’t like pictures.
Cat or Dog? Dogs (I’m allergic to cats)
Beach of Mountain? Mountain
Sunset or Sunrise? Sunset
Sandra is a mom of 2 children ages 5 and 3. She works for her family business Pete & Gerry’s Organic Eggs as the social media manager.
5 Ways to De-stress Your Life Naturally March 7, 2014 18:20
With National Stress Awareness Month coming up this April, we think it's important to acknowledge how impairing stress can be and how to deal with it. Evofit is committed to wellbeing and treating yourself, and admires bloggers with the same values. Amber Poole, creater of "Fit Foodie Runs", has a passion for running and nutrtion, and gives great tips about how to de-stress your life. For us, regular exercise and self-massage is a given, but just reading about Amber's additional tips has us feeling mroe relaxed!
Let’s face it. We all deal with some level of stress in our lives. A certain amount of stress is actually healthy as it helps us stay focused and alert. But when we physically and/or mentally encounter too much, it can not only feel overwhelming but damper our moods, minds, relationships and body.
And although you may not have control over the circumstances causing the stress, you do have control on how you react and respond to it. Here are 5 ways to de-stress naturally.
1. Meditate: You don’t need to be religious to mediate. You just need to be quiet or at least try to be! When meditation is practiced, it can help slower your heart rate and breathing, thus feeling relaxed and less stressed.
2. Lavender Spray: Lavender is said to help ailments from anxiety, depression, fatigue and even insomnia. It has been used in soaps and sprays for years, perhaps because its purpose is to leave a calming and soothing effect!
See how to make your own lavender spray here.
3. Bath time. Look mom, bath time isn’t just for kids anymore! There’s really something to it. Remember when your doctor said to give your child a bath prior to bedtime to help relax? Well, same applies to you!
Make bath time exciting! Jazz up a warm bath with Epson salts, candles, fluffy towels, light music, flowers, lavender lotion and/or a book.
You can even finish your relaxing bath with a homemade food scrub.
My favoraite: Pumpkin Foot Scrub. See the recipe and instructions here.
4. Exercise. It doesn’t have to be a big production. If you are just starting to get in the groove, try spending a few minutes each day until you make it a daily habit. The point of exercise is to help release toxins from your body. Please let them out! I had a friend who was a stay-at-home mom and in her stressed out moments would go jump rope! Even just five minutes helped a lot. If you don’t like to exercise in your home, you could try joining a yoga or kickboxing class. If you prefer swimming, sign up for an adult class at your local community college. I signed up for a running class! Be sure to do what you love so you stay committed and focused!
5. Calming Teas: Drinking warm tea can also feel soothing and calming to the body. You can try lavender, chamomile or ginger tea. If you don’t have any on a box, you can easily make a glass of your own.
I prefer to drink Ginger-Lemon Tea. See how to make your own here.
Remember to always take time for yourself and to unwind after each day. By taking these simple steps, you can help de-stress your life.
About Amber: Amber is currently attending the John Spencer Institute in receiving her certificate in Holistic Life Coaching. She is a stay-at-home mom to two children, hosts snack classes in her spare time and blogs at Fit Foodie Runs.
Make sure to follow Amber!
Facebook: Fit, Foodie Runs
Our Evofit fans are in for a HUGE treat! Amber is giving away an ensō roller to one lucky winner on her product review! Check out to see what she has to say about our ensō roller, enter in the Giveaway, and you may have a chance to win! Happy Rolling.
Our Favorite Reviews & Testimonials March 6, 2014 18:21
We are thrilled to see some great reviews of our ensō roller this month! Here are 3 of our favorite mentions:
#1: Runner's World Magazine lists the ensō roller in "The Best New Gear For Spring"
"EvoFit takes foam-rolling to another level. The Enso ($89) is on the pricey side, but its configuration is completely customizable to better target tight muscles. Simply slide the disks along the aluminum tube to get the right placement. For example, if you're rolling out your hip, you can leave a large gap in the middle so you're not (painfully!) rolling over the hip bone. We like the single-disk, handheld option for kneading out trouble spots."
All of the products listed ROCK and will help you to "Spring" back into fitness!
To read the full article, click here.
#2 Avid marathon runner and fitness blogger gives a great review in the "Trail Running Blog"
"The Enso Roller is truly the all-in-one roller that can alleviate aches and pains across your entire body, with its different sized rollers that can be adjusted depending on where you need the most attention. The enso roller is comprised a 13” aluminum tube and 8 discs, 4 are 5” diameter and 4 are 4.5” diameter. Depending on what muscles need attention, you can add/remove as many discs as needed. It’s really easy to adjust the discs too just, you’ll hear a click as the disc passes each groove. Stop at the desired location and if needed slide another disc onto the tube. Repeat these actions placing the discs in desired positions. And that’s it! Once you have the correct number of discs added and placed in the position that you’d like to put the most pressure on, you can go ahead and start rolling!"
Check out his full blog post here.
#3: Unshod and Unashamed compares ensō to a standard foam roller and posts some awesome photos
"Enter the Ensō Muscle Roller by EvoFit. The Ensō is a new take on the traditional foam roller, and it takes the already versatile accessory in an entirely new direction... several new directions, actually. The Ensō differs from the field of other options primarily in that it is both segmented into individual disks and that those disks are adjustable into a number of positions on an aluminum shaft. The disks are plastic at their center and encircled by a high-density foam outer "tire." Each disk mounts snugly onto the aluminum cylindrical tube and is held in place by a spring-loaded ball detent. For those with experience in the garage, think the same kind of mechanism that a ratchet uses to hold a socket. It is pretty ingenious in its design, and I have had no problems whatsoever with the disks moving around on the shaft. They are very secure. Configuring and using the roller is simple: just set the rollers up in the position you desire and go at it. It's incredibly intuitive, and it works."
Editor's note: Our take-away from these reviews? Throw out your old foam roller and get yourself an ensō!
3 Ways Ensō is Better Than a Foam Roller February 17, 2014 22:11
One size does not fit all.
Just as every sport is unique, every athlete is unique with a wide spectrum of needs. The ensō roller is designed for versatility and can be customized to meet each individual’s unique needs - making it the perfect tool to incorporate into any daily fitness routine.
One question we are often asked is how ensō is different from all the other foam rollers out there. Our answer: It's not just different; it's BETTER.
ensō is the fitness BFF you didn’t know you needed, until now.
3 Reasons the Ensō Outperforms a Foam Roller:
1. Loosens lower back muscles -- Lower back pain is a common ailment in athletes of all sports. To help with alleviating lower back pain and loosening the muscles around the spine, the ensō muscle comes with adjustable discs that help you create a space, or “gap,” in the middle of the roller tube. We call this the spine channel. By customizing the ensō to your own physique, you can massage the muscles on either side of your spine more comfortable and effectively, versus rolling over, quite uncomfortably, your vertebrae like with a traditional foam roller. You want to massage your muscles, after all. Not the spine!
2. Targets your desired points with ease -- With ensō, you can create high and low points simply by positioning the discs along the tube. This allows you to space the discs apart as you need, depending on if you’re targeting your IT band and calves, and the connective tissue that protect the knee, or massaging your hip flexors and glutes without rolling over your hipbones. You get deeper access to massage the areas of your body that need to be reached, without the discomfort of rolling onto joints.
3. Provides the most release in the most effective way -- Direct pressure is the only way to release trigger points. Hard-to-reach areas become never-reached areas, despite how much foam rolling you do. But ensō, you can customize the muscle roller so that you’re hitting those spots. And that’s the real benefit.
What makes the ensō muscle roller so unique and beneficial for every athlete is that it massages and releases your trigger points, elongates and strengthens your muscles, and the ensō muscle roller helps you develop more resilient muscles. So you can train more efficiently, more regularly, and more pain-free.
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