Monthly Archives: October 2013

Happy Holloween



So best make sure you have a killer workout tomorrow!! How about bootcamp…. 6:00a or 9:00a at Urban Escape Fitness ūüôā



Half Marathon & 5K



Excited to announce the Inaugural Urban Escape Fitness Half Marathon & 5K

You can run 13.1! This flat, fast, incredibly scenic out-back course along the back country roads offers an idyllic destination race.  Nestled in the shadows of the Marin hills and countryside, you will be rewarded with incredible views, hometown supporters, and a memorable experience. Race starts and ends at San Marin High School track in Novato California.

Not up for 13.1, how about 3.1 then! Great 5K for beginners, families and runners looking to crush there fastest pace.  This is also an out and back course with a finish on the San Marin High School track.


Weather you are a Northern California native or from across the ocean this is a beautiful race and an amazing area to vacation in. Some of the best hiking and biking in the world! Check out the city of Novato,¬†Marin County¬†and¬†San Francisco to plan your fitness vacation today ūüôā¬†



Making Exercise Fun

ImageHalloween come early you may ask??….. Nope Annie just felt she needed some extra ump to motivate to come to bootcamp class this morning. She said it TOTALLY worked and she had the best workout. I love this, instead of succumbing to a blah mood she turned it around and everyone in class loved it.

Another way to make exercise fun is to do a mud run (Tough Mudder, Dirty Girl, Color Runs, etc..) These are totally fun, you get your workout and do so team building, plus there’s usually a fun tailgating party at the end ūüôāImage

How do you make exercise fun?

An Active Marriage is a Happy Marriage (At least for me!)


My husband and I have a great relationship and I think one of the reasons is that we do a lot of active things together. All of my best relationships are active ones – I love to bike with friends, hike, snowboard, run….. I think you get the picture. ¬†Activities don’t have to be extreme just find stuff that you both enjoy and can do together. Can be as simple as an evening walk around the neighborhood.

Doing active things especially with your spouse can at times be frustrating – For instance my husband is a better biker than I am. I get frustrated if I feel like I’m holding him back – so to insure that he gets a good workout I draft behind him almost the whole time ūüôā I’m able to conserve up to 30% of my energy. This takes practice and patience to feel comfortable doing but once you get it – its almost like you are riding tandem.

Racing with someone is fun as well – you than have someone to train with and can cheer each other on at the event.

Rock climbing is a great activity to do as a couple – it takes trust (building blocks of every great relationship) and you can be at very different levels. Indoor rock climbing is the way to go especially for beginners – we go to Ironworks Berkeley. It can get really crowed on rainy days and weekends so plan carefully when you go.

My most favorite thing to do with other people is snowboard! There is something so special about spending quality time with a loved ones zipping through the trees in some fresh powder! It took a while for my husband and I to even be close to the same level but well worth all the bruises (both body and ego ūüėČ )


Seasonal Depression



Once the days start getting shorter do you find yourself feeling a little “blue”? I know a lot of my clients have a hard time motivating once the days get shorter and the weather gets cooler. This is often referred to as seasonal affective disorder or SAD.

Web MD’s definition and treatments for this disorder are:¬†

is a type of depression that affects a person during the same season each year. If you get depressed in the winter but feel much better in spring and summer, you may have SAD.

Anyone can get SAD, but it is more common in:

  • People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.
  • Women.
  • People between the ages of 15 and 55. The risk of getting SAD for the first time goes down as you age.
  • People who have a close relative with SAD.

What causes SAD?

Experts are not sure what causes SAD, but they think it may be caused by a lack of sunlight. Lack of light may upset your sleep-wake cycle and other circadian rhythms. And it may cause problems with a brain chemical called serotonin that affects mood.

What are the symptoms?

If you have SAD, you may:

  • Feel sad, grumpy, moody, or anxious.
  • Lose interest in your usual activities.
  • Eat more and crave¬†carbohydrates, such as bread and pasta.
  • Gain weight.
  • Sleep more and feel drowsy during the daytime.

Symptoms come and go at about the same time each year. For most people with SAD, symptoms start in September or October and end in April or May.

How is SAD diagnosed?

It can sometimes be hard to tell the difference between nonseasonal depressionand SAD, because many of the symptoms are the same. To diagnose SAD, your doctor will want to know if:

  • You have been depressed during the same season and have gotten better when the seasons changed for at least 2 years in a row.
  • You have symptoms that often occur with SAD, such as being very hungry (especially craving carbohydrates), gaining¬†weight, and sleeping more than usual.
  • A close relative-a parent, brother, or sister-has had SAD.

How is it treated?

Doctors often prescribe light therapy to treat SAD. There are two types of light therapy:

  • Bright light treatment. For this treatment, you sit in front of a “light box” for half an hour or longer, usually in the morning.
  • Dawn simulation. For this treatment, a dim light goes on in the morning while you sleep, and it gets brighter over time, like a sunrise.

Light therapy works well for most people with SAD, and it is easy to use. You may start to feel better within a week or so after you start light therapy. But you need to stick with it and use it every day until the season changes. If you don’t, your depression could come back.

Other treatments that may help include:

  • Antidepressants. These medicines can improve the balance of¬†brain¬†chemicals that affect mood.
  • Counseling. Some types of counseling, such as¬†cognitive-behavioral therapy, can help you learn more about SAD and how to manage your symptoms.
  • If your doctor prescribes antidepressants, be sure you take them the way you are told to. Do not stop taking them just because you feel better. This could cause side effects or make your depression worse. When you are ready to stop, your doctor can help you slowly reduce the dose to prevent problems.
  • You may feel better if you get regular¬†exercise. Being active during the daytime, especially first thing in the morning, may help you have more energy and feel less depressed.¬†Moderate exercise¬†such as walking, riding a stationary bike, or¬†swimming¬†is a good way to get started.

I of course like the exercise suggestion ūüôā

I also find it helpful to have goals (like a 1/2 marathon in the spring that you need to train through the winter for). Having a vacation planned that I can look forward to helps a lot too.


Track Workout


This week all our hard work to build endurance should pay off with a 20 minute time trial. Time trials are not just for cyclist this is a hard all out effort for 20 mins and should only be attempted by intermediate to advance runners

Intermediate / Advance Workout

  • 1 mile warm-up
  • 1×800, jog rounds sprint straightaways / recover for 1 min
  • 1×20 minute all out effort – If you have a GPS watch make sure to reset your watches so that you see how far you go – if you don’t have a GPS watch count how many laps you go around in the 20 minutes.
  • Walk lap
  • 3 lap cool down

Beginner Workout

  • 2 lap warm-up
  • 3x1mile with 2 mins recovery between miles
  • 2 lap cool down