How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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Tribute Tuesday #3 – Lisa Jamison

There are people that come into our lives that defy all expectation.  Have you ever met someone whom you previously had heard about, or may even have spoken to, only to find out they not only lived up to their values and skill but by far exceeded them?  It doesn’t happen often right?  I can truthfully state this about my massage therapist, confidant, and friend; Lisa Jamison.

I was given a brief introduction to Lisa by my good friend Scott Bragan.  He mentioned that he made massage a big part of his training, and in his opinion how much of an expert Lisa was, and how she worked with him on some injuries and ailments.  I finally decided to talk to her and see if she could help me.  (I will give you my story about my injury in another posting, but I currently have a L5/S1 herniated disc in my back)  I had been going to a chiropractor for my injury and they were keeping me running, but I felt like I had to make frequent visits, but that all changed when I met Lisa.  The first thing she did was look at my posture and how I hold myself, and immediately gave me analogies to think about, and exercises to do during the day to help.  She assessed my injuries and then……and then, she went to work on me.

All I can say is O-M-G!  That first massage was an experience.  She loosened up muscles I didn’t even know I had, all the while telling me what she was doing and why she was doing it.  Lisa and I are both talkers so we also were getting to know each other.  It turns out, she is not only an LMT, but a USAT Level 1 coach, a Yogi, a Certified Personal Trainer and an IRONMAN.  At this time I was still seeing my orthopedist and my neuro-surgeon.  Lisa educated me more on bio-mechanics than either of my doctors, and when I questioned them about the aspects of my anatomy Lisa educated me on, they both looked like a deer in headlights.  Lisa’s knowledge and experience was far superior.   First impression; this woman knows her stuff.

Lisa at Fight for Air Climb 2012

As we continued our professional relationship we started to become friends, and I learned that she was not only passionate about helping athletes, but also para-athletes.  She was close personal friends with Scott Rigsby, the first double amputee to finish the Kona Ironman!  She was also contracted by tri-clubs all over the nation, to meet them at races and work on their athletes and their para-athletes.  Whenever I had a question about about form, posture, or training Lisa always either knew or found a way to help me out.  Second Impression; she cares about her clients and will go to great extents for them. Amazing!

Then she told me the story about her brother-in-law that passed a day before she was to compete in Ironman Florida.  This immediately brought tears to my eyes, and continues to whenever I recall her words about him.  She did end up competing in the race, but returned home immediately afterward.  She said that her brother-in-law, Mike Dalton, wouldn’t have it any other way.  Currently, she has dedicated herself to American Lung Association and the Fight for Air stair climbs across the country dedicating herself for another friend taken from her, John Foley.  Lisa started Team Foley and she recruits athletes every year to do the Tampa Stair Climb at the Bank of America building.  Last year I participated, wouldn’t you know it, WE WON!  Yep, I stepped up the 42 flight climb with Team Foley and I would do it again in a heartbeat. As a matter of fact I am already signed up for 2013.  Lisa also completes stair climbs all over to include the Sears (not Willis) Tower in Chicago.  Can you imagine 103 flights?  She does it and often.
Third impression I am in love with this woman.  I defy anyone to meet her and not feel the same way.


Lisa Jamison
DOB:  March 27,  Aries 
POB:  Massachusetts 
Grew Up:  Vernon, CT 
High School: Rockville HS 
High School Sports:  Drill team/Dance squad, figure skated(outside of school) 
College: University of Connecticut
Sports:  Inline Speed Skate (as an adult), Triathlon, Running

I describe you as the best LMT in the Tampa Bay area. How and why did you start with massage and sports training? 
I studied Sports Med/Athletic Training in college.  Through college I worked in the fitness industry (I was one of the early ones…”aerobic instructor”).  After college I spent time working as an athletic trainer and teacher while still doing some fitness work on the side.  At some point I could see that I wanted to spend more time working in the fitness industry, but liked the sports training model.  It seemed to me that if people could take their workouts and view them as something as they “got to do” vs what they “had to do”, our health and fitness might be more enjoyable.  I started personal training in the late 1980’s.  I moved here in 1991 and have just kept plugging along.  I read a lot, take a lot of classes, and just keep trying to throw something new into my “bag of tricks”.  I went to massage school about 8 years ago.


If you could give me one adjective to describe the feeling  you get when you are working what would it be?

I like the aspect of the day that keeps me looking for a different way to get the job done.  Maybe that’s because I need to shake things up for my own sanity, and maybe that’s because healthy clients are in their for the long haul and may get bored doing the same thing over and over again.  I can’t think of an adjective…but I do get lost in my own head while I’m working in a the quiet of massage.  While training and watching people in their setting, it’s almost like I can get in their body and feel it.  

Lisa at IMFL

When and why did you start competing in triathlon?
It was the late 90’s.  I was working with a lot of triathletes, finishing up with a stint in speed skating and looking for the next sport.  I knew I’d get involved in triathlon, but was afraid of the swim.  I didn’t rush into it.  I participated without training for a couple of years, then changed my workouts to focus on triathlon a little bit.  After a few years I started legitimately training for it.  Now it’s been a couple of years since I’ve raced.  Not sure what will happen next. 

What is one thing you love most about triathlon?
The people, the training partners, the group of people.  I really like the balance of the group training for an individual sport.  I like having to get lost in your own head in the midst of a crowd.   

After being in the business as long as you have, what possesses you to still take the classes for continuing Ed that you do?
I have to for many reasons.  I am self employed and live alone; if I don’t work, there isn’t money coming in.  I learned very early on that people’s incomes can change, and you will be the first person they give up in difficult economic times.  If I weren’t “multi-talented”, I wouldn’t work.  I always have to be looking ahead to see what else I can do.  Personally, I like a day that’s filled with different things.  I enjoy being able to train a few fitness clients, work on re-patterning a skill with an athlete, do a relaxation massage, help with injury rehab, do some yoga, and meditate.  I like group work as well as private work.  I’m a teacher at heart, so as long as somebody is learning something, I go home feeling like I made a difference

Lisa & the Goof at the Fight for Air Climb


What was the turning point for you to decide make this a career?
All through high school I volunteered in hospitals and physical therapy clinics.  I always said I wanted to work with a “well” community, or one that was injured but was motivated to come back strong.  I started working in fitness in 1981 and it’s just all evolved from there.  I’ve just had to set the path for what I’ve wanted to do.

What would you say is your greatest obstacle  you ever overcame?
There wasn’t a career in “personal training” or “corrective exercise” or even massage during my early days.  I’ve always referred to myself as a bit of a hybrid.  Now the hybrid careers are becoming more popular.  I wish I knew that…I would have saved a lot of time looking for the career that was right for me spent more time “just doing it”.

What is your greatest victory?
When I can help someone get that “a-ha” moment and their day/life/sport makes more sense

Final Impression: I want to be just like Lisa when I grow up.

Carpe Viam!!
For More Info and to register or help click above


Tampa Treasure Thursday – Jet City Espresso

Tampa Treasure Thursday – Jet City Espresso

There is a secret getaway we have here in Tampa, and it is very famous among Tampa runners and triathletes. Especially if you are a regular runner of the Four Green Fields Tuesday run, the McDinton’s Pub Tuesday Run, and the Yard of Ale Thursday run.  As a result, if you want the finest coffee and espresso drinks, the wildest and most nutritious smoothies and unbelievably delicious homemade scones and baked goods, you need to visit Jet City Espresso.

The Heart of Jet City Espresso

Jet City is owned and operated by Jessica Glover who brings a world of restaurant experience and tastes to her establishment.  She is committed to producing good coffee and freshly baked goods. She converted the sunroom of her house into the shop.  Do you want homemade baked goods?  Well, Jet City is the place to go.  Her scones are as delicious as they are fresh and natural.  Jessica is a fan of the most organic, natural and fresh ingredients possible.  Are you on a gluten-free diet?  No worries. She has gluten-free scones, rice crispy treats, and muffins.  Do you practice a Paleo lifestyle?  No problem there either. She provides Paleo Brownies and scones too.  Your mouth is watering now. Isn’t it?

Speaking of Paleo, what about her espresso drinks?  Do you require Coconut or Almond milk to make your latte or cappuccino? Not only will she make it with your favorite milk, but if you ask her nicely she might even sweeten it with coconut sugar or organic honey.

The Environment

I can continue to go on and on about Jessica’s delicious goods and coffee, but what makes this little secret so special is her rare positive energy that will not allow you to feel anything but happy during your visit. Because of the aura of positivity that the patrons of this magical coffee house also help to continue to create an atmosphere of, well, “home.”  Walk into this place once, and you are on your way to becoming one of the family and before you know it Jessica and the other patrons are calling you by name and you are receiving hugs and kisses on the cheek whenever you enter or leave.  Well, at least that what happens to me.

Most noteworthy, the walls are covered in with paintings of local musicians that were created by Jessica herself.  There are stands with guitars, mandolins, and banjos each of which can be picked up at any time and played with perfection by Jessica Glover herself.  When the conversation is not taken over by stories of races, or upcoming athletic events you might be lucky to find a couple of musicians jamming out.  Maybe you will hear, original tunes, contemporary covers, classic hits, or Jessica’s favorite, Irish Folk music.

You Won’t be Disappointed

In a society where almost all of the coffee shops are commercial, the coffee is burnt, the baked goods and food are shipped frozen and microwaved, Jet City brings you back when coffee was made to perfection, the baked goods were fresh and the environment was positive and friendly.  Beware, walking into Jet City one time guarantees you will constantly be aching to return.

318 S Edison Ave
Tampa, FL 33606
M-F 7a-2p, Sat-Sun 11a-1p
You might remember this woman from Tribute Tuesday #1
Virginia (Maya’s Mom), Elena (Maya’s Aunt), and Maya
Susan and Maya

2 races in one day? – Continued

Previously I mentioned all that was; the Top Gun Triathlon for me.  Today I give you the run-down of my experience with the Twilight Triathlon I competed in that same evening.  Are you ready?  Are you in suspense?  If you said “yes” then I know you just are humoring me, but I’ll ramble on for a bit anyway.

After a little breakfast I went home and hoped to catch a nap but had no such luck.  I did chill out for a while and watched some of the Olympics, but before I knew it I had to head on over to Outspokin to pick up a ride to the tri.  I headed out with Nicky Z, both of us continually wondering what the heck we were doing.  I wasn’t really sore or anything, but I was a little exhausted.  After what seemed like forever, an hour, we showed up to what looked like a cluster fuss.  Cars lined up, making ‘U’ turns to find parking, a sheriff’s deputy telling drivers where to go and vendors still putting tents up less than hour before what was supposed to the start of the race.  We ended up really lucky and did find a parking space pretty close to transition.

Walking up to transition the announcer’s voice was hailing over the loud speaker something I never heard at a race before.  “Don’t buy anything from the food truck.  He has been trying to keep this triathlon from taking place!”  Excuse me what? Really?  A guy in a food truck doesn’t want an extra night of better than average income?  Seriously?  That ended the negativity and the following were the instructions for packet pick up, body marking, and warnings about lights on our bikes.   After picking up my packet and t-shirts, one for this race and one for the Sunrise/Sunset challenge.  Nick and I looked at each other a little surprised they were both cotton, but we were given the explanation that DRC Sports, the sponsors for the Twilight Tri, bought both shirts since Top Gun really didn’t need the extra advertising.  Oh well, no biggie.

After finishing up my setup in transition I went out to the beach to warm-up a bit and then I headed out to the water.  All I can say about that water was….YUCK!  It was very shallow, 86 degrees, murky brown and the gulf floor was mushy and full of oysters.  I was actually wishing I was back at Ft. Desoto.  Of course, I didn’t spend much time out there not that I had a lot of time anyway, since I was heat number 2.  The pre-race meeting gave us our instructions, there was a very nice rendition of the national anthem, we took a quick photo of all the athletes that had completed the Top Gun Tri and we were finally ready to race.

Nick’s wave went out first with mine three minutes behind.  It was completely psychological, but the buoys sure looked a lot farther than this morning, and they felt that way too.  I did not feel nearly as good as I did that morning which was obvious as I was three minutes slower.  I did end up making part of it up in T1 due to transition being staged much closer than Top Gun.  I was quickly back on my bike and headed out on the road.

My goal was the same stay above 20 mph and keep a cadence of 90-95.  Heading away from transition to the turnaround point there was a decent tail wind which helped me keep my speed up. Unfortunately, a tail wind on the way out means…yep…a head wind on the way back.  I tucked in and kept my cadence up the best I could, but I found myself falling at times to 18-19 mph which was disconcerting.  I did catch a couple of miles over 22 on the way back but it still kept my average to 19.8 mph which was ugly compared to my mornings ride.  I could make excuses as it was the wind, or the fact I had to slow down almost to a stop at the turnaround or even the fact I ran over a squirrel.  (I hear you…WHAT?)  Yeah, a squirrel darts across the street and literally runs right in front of me to where I had no other option that to run over it.  Luckily, I looked behind me and it got right up and ran just as fast to the nearest tree and climbed right up looking none the worse for wear.  Still it was no excuse, I just didn’t get the job done.

With a mile-and-a-half to go I saw the leader making the turn to the finish of the run.  All I thought was what a loser I was.  The guy only had a a minimal 3 minute head start on me and I wasn’t even finished with the bike and here he was on his way back to the finish line.  What a beast that Zach guy is. Anyway, I sped into transition changed my shoes and headed out.

It was the complete mirror image of my run earlier that day except in slow motion.  I felt like I had nothing in my legs until the turnaround and then they finally stretched out and I was able to pick up my cadence on the way back in.   I will say the sunset on the way back the finish was gorgeous as was the good amount of extra protein I ingested on the way back due to the overwhelming amount of mosquitoes.  No wonder I wasn’t that hungry after the race. Anyway, I ended up averaging around an 8:30 which was a little over a minute slower than earlier.  Oh well, in all fairness it was my second race of the day and even though I was planning on bringing my effort level down, my ego got a hold of me and that just didn’t happen.  I said it before and I will say it again…more bricks, more bricks, more bricks.

It was pretty uneventful after that.  Nick got a massage from these two women and finally understood why Scott Bragan and I have been singing Lisa Jamison’s (http://www.liftperformanceenhancement.com) praises for over a year.  in my opinion, massage should be a part of anyone’s training plan that trains hard more than 3 days a week.  We packed up, grabbed some food, Gatorade and took the long ride home.

Overall; I don’t think I would’ve wanted to spend the day any differently.  Great workouts, good friends and the feeling of accomplishment.  What could possibly be better?