And the streak goes on..730

The Running Streak Continues:

Stats:
-730 days
-Each run lasted 45 minutes to 3hrs
-18 pairs of shoes - thanks RunFit
-Mileage??? Never really mattered to me.
-P.R.'d everyday


Last week I completed the second year of my running streak. It's wild to go back and think about all the changes that occurred in that time in my professional and personal life. Running and exercise in general is a vital part of my life and has been for over 20 years and no matter what else is going on it is the one thing I can count on. Cardio-centric workouts are critical to me on many different levels and it goes way beyond feeding a competitive nature or tending to the needs of vanity. I know that there are plenty of people out there that crave being faster, better, stronger, leaner, and at the top of the game. For me these aspects of physical fitness brought out the worst in my personality and constantly held me back from growing out of the "grasshopper" shell, grabbing the pebble, and becoming the master. To finally be able to let go and say "it doesn't matter what anyone else is doing as long as I am doing my best" sends a sense of peace through me.  In that spirit and while I plan on running and cycling everyday as long as my legs will allow, I am letting go of the streak and moving on. I encourage everyone to push their own limits and be willing to recognize when  pushing over the same line every time will force growth into a stagnate state. The important thing is to constantly  reach beyond the limitations put in place by the human need for comfort and put our fitness in a state of confused vulnerability that will in the end allow for optimal physical and emotional growth.

Stay Active!

R

Sign up today for the next round of Trained By Cain Classes!

Don't break a leg getting by the Trained by Cain Studios to sign up but space is limited for the next round of Boot Camp!

Schedule:

March 28th - May 7th

Monday/Wednesday/Friday - 6-7a.m.

Tuesday/Thursday - 12-1p.m.

Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

Price:

6 weeks x 3 classes per week = $100

6 weeks x 2 classes per week = $75

Individual drop-in rate = $8

Format:

Classes focus on all aspects of fitness with the use of tested class formats that get results. Classes are structured to effectively burn calories and push the limits of the individual without high risk movement and gimmicks.

How to sign up:

Space is limited so the only way to reserve a spot is to prepay!

Cash & Check only.

Additional Questions:

Rick Cain

478-501-3844

cainisable@yahoo.com

Valentines Day Special

Nothing says I love you more than taking care of your health through exercise and proper diet. Why not try something different to bust up that early year workout routine and try personal training or boot camps offered at Trained By Cain. You can also show your loved ones how much you care with the gift of health, Trained By Cain offers gift certificates on all services!

Next round of Boot Camp starts February 14th!

 Valentines Day Special - 6 weeks of Boot Camp / 3 times per week for just $100!

Space is limited so don't wait until it's too late. This is not your regular Boot Camp, each class is different and the focus is constantly changing to include every aspect of strength, endurance, cardiovascular and nutritional health!


Schedule:
Monday/Wednesday/Friday - 6-7a.m.
Tuesday/Thursday - 12-1p.m.
Tuesday/Thursday - 5:30-7p.m.

Saturday - 8:30-10a.m.

-For those that are looking to mix it up with a few classes a week and added accountability of personal training or diet coaching, don't hesitate to ask. It's easy to design a workout and diet plan that will make those goals become reality!

Looking for a total customized program?  Personal training is the way to go. This one on one approach brings a level of communication and intensity that is hard to accomplish in a group environment.

Valentines Day Personal Training special rates:
-10 - 30 minutes sessions only $200 - regular $250
-10 - 1 hour sessions only $350 - regular $400

Contact Rick Cain at Trained By Cain to schedule a free health assessment and consult today!

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

478-501-3844

cainisable@yahoo.com

SPIN CLASS DETAILS and BOOT CAMP Updates

Spin Class 2011:

It's that time to start up the spin class here at Trained By Cain Studio. Come join licensed cycling coach Rick Cain for classes that are dedicated in helping participants improve strength, endurance, and technique. Classes are geared  around improving real world cycling ability. THIS IS NOT A NORMAL MUSIC ORIENTED SPIN CLASS but a dedicated cycling training session. With consistency and determination these classes will  make you FASTER!

Price - $125 for 2 classes per week for 11 weeks
Schedule - Tuesday/Thursday 7:15pm(setup)-8:30pm
Classes Start - January 11th- March 24th

BOOT CAMP 2011 UPDATE:

After a huge turnout for the early sign up the P.M. classes are pretty much full. I will check and see how the numbers look after tonight's class to see if there are any available spots left and will post a follow up. Please contact me before showing up if you are NOT prepaid and signed up for the class. There are still a few remaining spots in both the Mon/Wed/Fri 6-7am classes and the Tues/Thur's 12-1pm classes. Contact me if your interested in these classes and I will work out a price for the next 11 weeks of class!

Thanks to all of you for your support and dedication to Trained By Cain Studio. Your loyalty is evident in the success I see in your smiling faces and shrinking waistlines. Keep up all the hard work and lets see what level we can take our fitness in 2011!

                                                                          R.C.
                                   

TRAINED BY CAIN

ANNIVERSARY & HOLIDAY SPECIAL RATES

- Why put off prioritizing your health until the New Year? The easiest way to fight off Holiday laziness and weight gain is to stay as active as possible. So many people use the holidays as an excuse stop exercising and basically throw away there summer time bodies, just to turn around and make a resolution to get back on track and loose the weight by the Spring. It's time to break the cycle and join Ricky Cain for a personal training or boot/cross training experience that is professional, affordable, fun, and most importantly effective.

2010/2011 Class Schedule and Rates:

- November 29th, 2010 - March 26, 2011 -

- Monday/Wednesday/Friday - 6-7a.m.

- Tuesday/Thursday - 12-1p.m.

- Tuesday/Thursday - 5:30-7p.m. & Saturday 8:30-12a.m.

-PRICING-

$200 - 3 classes per week for 15 weeks

$150 - 2 classes per week for 15 weeks - 12-1pm class

THAT'S UNDER $4.50 per class!!!!!!

- Schedule Breakdown -

- November 29th - December 18th - Regular Schedule -

- December 19th - January 2nd - Holiday Break -

- January 3rd - March 26th - Regular Schedule -

-Trained By Cain Studio takes great pride in keeping class sizes small. This creates an extremely supportive and accountable setting that is safe, non threatening, and effective. Space is limited and only guaranteed to those who prepay to reserve their space. Deadline for reservations and payment is November 29th, after that it will be based onwhere space is available. Additional classes will be added if needed.

- Special Rates on Personal Training -

For those that need a little more accountability or a program that is tailored to their individual goals and needs, then personal training is the way to go. Ricky Cains 18 years of sport specific training and weight control experience lends itself to goal oriented training. Cain takes a practical approach to all aspects of training that stay grounded in the real world.

- 1 hr session $35 - regular $40

- 1/2 hr session $20 - regular $25

-Special sign up rate offer expires Dec. 31, 2010 -

For more details or to schedule an appointment contact:

Ricky Cain

Trained By Cain Studio

419 Cherry St.

Macon, Ga. 31201

(478)501-3844

cainisable@yahoo.com

The end of one adventure is always the start of the next

Year Running Streak:

-Length to date - 386

-Mileage - 2,000+ miles but who really knows or cares

- Average run time between 45 minutes - 1 1/2 hrs.

The end is always the beginning, sounds like something a prophet would say and probably if I looked long enough I would find that some great person has made that comment before. Last week I finally finished my personal challenge of running every day for a year. This started out as training for a mountaineering trip that never happened due to lack of funds. After that huge dissappointment I kept running with just novel thoughts of running every day for a year. No real intentions of doing it, always thought something would happen to break the streak.

My favorite pasttime is cycling and after a few months I found that running was so much different than cycling. It was easier to let my mind go while I was running to a level I just couldn't accomplish on the bike. Not sure if it was cycling takes more concentration or if it was the fact that at that time cycling brought up some bad memories and experiences I had during my "war" years in retail. When things started looking dire at my last job, I found that running was my way of thinking my way out of the problem. What was I going to do to be proactive and create positive change and not wait around to be a victim once more to bad management? Almost every aspect of my business plan is a product of running around Downtown Macon. Going out hitting the streets, seeing the people and the sights, learning, and in general taking a deep breath of a city I really do love.

Love for Macon, especially if it's not your hometown, is an aquired feeling. Like many folks, I worked here long before I lived here. I would come to Macon do my job, take my check, and make a b line back home. After awhile all that time in the car seemed like time I was wasting, so I moved to Macon to save time and money. Thats when I turned into a suitcase resident. I would work all week and then find something to do somewhere out of town on the weekend. Then I transformed into the typcial Maconite, " I hate Macon, there's never anything to do, it's unsafe and dirty". The problem with that is the only thing I did in Macon was sit around and complain about it. Sure I would ride my bike but I made every effort to not involve myself in the community, I would drive 2+ hours away to do things that were available here. An old friend of mine and I were sitting around one night, complaining about Macon of course, when I finally said "you know what, the only way I have a right to complain is if I get out and do as much as possible to support it!", in essence earn my right to have an opinion.

So here I am a year of running in the books, a year of running and thinking day after day for at least 45 minutes about downtown and my business downtown. I have had revelations about the good and the bad but keep finding myself dwelling on the positive. I really believe that I am becoming part of the fabric of my neighborhood. Each day I am my own prophet, looking for the positive light, hunting down the silver lining, blocking out and exterminating the assholes that feed off of downtown and bring nothing to the table to truly change it. So I challenge you to go out and find something you can do that helps you find value in your community and if you don't see that value look at yourself. It's real easy to grab political talk show catch phrases and use them to attack the place you call home but that turns you into the problem. Be your own solution to the problems you see in your life. Take control, find a goal, and most importantly let go of the negative things that are holding you back from living.

Be Happy, Healthy, and most importantly proactive.

R

And the Winner is...........

- In case you were sleeping or making up excuses why you can't find time to workout, the results of the Skinny Challenge are in!!

-Trained By Cain Studio is pleased to announce that Diana J. won the skinny challenge with close to 20 pounds lost in a 12 week period. Like most the first 2-3 weeks of the challenge were about learning how to be consistent with exercise and diet and working out a system that worked with her individual needs to promote health and weight loss. It was my pleasure to be a part of this experience and to say I am proud is a huge understatement. As with any challenge there were those that struggled more than others and those that are still trying to find that key to unlock the next level of wellness.

-Each time I decide to hold one of these challenges there is always that feeling of guilt that runs in the back of my mind about the whole concept of declaring a "winner". I see every person that continues to exercise and push their limits, wellness, and weight loss a year from now to be a true winner. I think of last years winner Ginny C. and the trials and hardships she has faced over the past year and the fact she still keeps the weight off and stays focused on her health to be the bar I hold over everyone of my clients. Think of those who last year saw huge improvements in their health only to drop the ball, loose sight of the prize, and put the weight back on. I wonder how they feel in the eyes of Ginny's accomplishments? I wonder how seriously they are working at getting back control of their health? So while I am encouraged with this past challenge I would ask each one of the participants to look at the numbers and ask:

-DID I REALLY GIVE 100%? WHY NOT?-

The Statistics:

Participants - 7

Groups combined total starting weight- 1,277 pounds - end weight - 1,190.5

At 2-4 pounds per week the group should of lost - 182-364 pounds - actual total - 86.5

Expected % weight loss estimate - 22.6 - actual total - 6.77