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Keely Grand Posts

The BIG 3 In Fitness Can Bring Transformation To a Group

Fitness isn’t just giving people a kick-ass workout. It’s not about making them puke or sweat so much they need to be peeled off the ground. Of course, that can happen, but it’s really about being completely present for your people for the hour you are with them and about transformation. Over the last two months. I’ve noticed for the first time that my personal training, coaching, and group fitness instructing skills and methods have collided. Instead of keeping them all separate like I usually do, I’ve applied my style, personality, and methods of each to each of them and have found greater success. Coaching, Knowledge & Energy Combo, and Personal Attention are my BIG 3 In Fitness. My athletes want the knowledge and personal attention. Fitness members often need individual attention and like to be coached. Personal training clients want the energy and knowledge I bring to a class and thrive on the coach that comes out of me.

IMG_8521 IMG_8552In the past, my style would change like you’d change a hat. “Ok, it’s time to a be a one-on-one trainer now and stoically pay close attention to each muscle movement and effort.” “Oh! Now it’s time to coach these kids to understand the point of this workout and inspire them to execute it properly.” “Time for a show! Amp up the energy and get these members ready for some fitness fun!” Every group that I work with, needs the BIG 3’s and they all require them in different degrees.

As fitness professionals, I think that if we all take one big step back we can notice that every person in a group or solo needs us to be completely present and needs to be seen, heard, encouraged, enlightened, and energized. When a group is informed rather than just told what to do, their movements take on a whole new effort. When someone is having an off day and is truly seen by us, we’ve just made their day a bit lighter for them. During instruction, if we can step away from barking movements, to succinctly explaining why we do certain movements a certain way, enlightens people. We end up not only promoting health but we are also teaching. When negative self talk has crept into any one of their minds, someone to plug “This pull-up represents you pulling yourself up out of anything!” will literally pull them through their day, or more! Bringing all of this together naturally promotes transformation. When you’ve got someone dedicated to all of those things, just for you in that hour, how can transformation not take place?

The BIG 3 in Fitness – Coaching, Knowledge & Energy Combo, and Personal Attention are essential to fitness success. Whether you are in just one of the roles that I am in, the BIG 3 will transform the people you are working with in a big way.

 

 

 

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Instructing Treadmill & Outdoor Running for Body Adaptations

As you know, I love running! It’s the constant in my life. No matter what is going on in my day, running is always there for me. Aside from the mental clarity and emotional support that running provides, it also makes me stronger and fitter. I can get these good running vibes on the treadmill, out on the roads, and definitely out on the trails. Going out for a long run, I can tune out the world and just be with each step. However, it feels good to push myself to its limits some days. VO2Max intervals or other interval training work great for creating adaptations to your body. When we work hard, we get fast, stronger, and fitter.

Reviews.com recently contacted me to include their treadmill research on my site. I thought this was perfect timing, as I’m in the process of designing a treadmill class based on my Revo2lution Running Master Trainer certification. Having a treadmill class allows clients to run in a way that most people neglect to do for themselves. Running at the same pace for the same amount of time or distance every day, not only gets boring for you but also for your body. I’ve always said, “Your taste buds like variety and so does your body.” Instructing treadmill classes allows me to coach everyone at the same time regardless of their speed. Everyone is given the opportunity to work and push at their own pace depending on their fitness level. This treadmill article is a thorough article that narrows down the best of the best. http://www.reviews.com/treadmills/  Who knows, maybe I will open up my own “running” gym and outfit it with one of these beauties!

Let’s get out there and run on the roads, trails, or mills together.

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Running Clinic Series at Sellwood Yoga & Align Fitness

Health Unleashes Greatness Through Running. Come join the Running Clinic Series at Sellwood Yoga & Align Fitness.

IMG_7795Why run? Who has got time for it or even enjoys it? I do! I do! I’ve been running for over 20 years. I don’t compete as much as I used to, but I love this activity more than I ever have. When every muscle works together, like actors in a musical, it can unleash joy, the feeling of freedom, and GREATNESS. This I do believe.

Randomly, stepping out the door and going out for 10 miles is not the way to do it though. We need to prepare our body for such a feat. How do we prepare? With me, of course! We prepare mentally and physically for the demands we put on our bodies. Visualizing the work ahead and how we see ourselves performing and accomplishing the work is a first step. On top of our mental team, our body also needs to be prepared. Warming up with exercise-specific drills and running to meet our bodies where they are is the place we begin – starting and training smart! Once our mind and body are prepared, we can play with body weight exercises to enhance our groundwork, play with effort, speed, distance, and hills.

On top of all of that, we need to condition our core because proper form often relies heavily on a strong core. Flexibility plays a key role as well. If our hip flexors and ankles are flexible, it will allow us to run with proper form to avoid injuries and gain speed and power. If we just go out for a run without taking care of the pieces of us that help us run, then we won’t get very far.

Come run with me and a handful of runners every Wednesday from 5:30-6:30pm at Align Fitness.

See you there!

 

Keely Grand has been a competitive runner for over 20 years, a high school running coach, holds numerous health certifications, and recently became a Running Specialist with Run-Fit, Revolution Running. In two weeks she will become a Master Trainer under Jason Karp of Run-Fit, Revolution Running.

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Becoming In All Aspects of Life

IMG_7554Last month, my son’s second grade teacher opened our last class meeting with the statement, “We are all becoming.” BECOMING. This is a word that we all know and have probably felt, but to put into a thought such as this, that yes we truly “are all becoming” is extremely powerful. This not only holds true for children, but for all of us. I think this is true for myself and for whoever is reading this. We are always becoming in every aspect of our lives, wellness included.

Over the last 13 years, I have had the privilege of personal training many different people living and moving in varied bodies. Group fitness has occupied a lot of my last nine years. Primarily pre & post-natal fitness in the beginning, and in recent years I’ve moved more to a broad spectrum of athletes. Yes, athletes. We are all athletes in a fitness class and in life. Michael Johnson said it best, “Life is often compared to a marathon, but I think it is more like being a sprinter; long stretches of hard work punctuated by brief moments in which we are given the opportunity to perform at our best.”

During my second semester in graduate school at Emerson College in the Health Communication program, Tim joined the staff. Dr. Tim Edgar was brilliant and tough. He scared me. I was shy, timid, unsure, not confident at all… he didn’t see me at my best and he knew it. I did well, but wasn’t a star. I wanted to be the star. We wrote emails back and forth over the last 14 years, as I wanted to stay connected and, at times, to show him that I was making a difference in the world. In one exchange he wrote, “I just clicked on your website, and it sounds like you’re doing wonderful work.” What Tim did for me, was he lit a fire in me. His high expectations and academic standards pushed me to “become” throughout graduate school and still today. He lit a fire in me that drives me to be better every day – to constantly learn and seize every opportunity to grow in my profession.

Recently, I began writing a book that I knew he’d approve of, as a graduate of his program. In addition to the book, I decided to become a ‘master’ of some of my current skills, so I enhanced my comprehension of youth fitness literacy and of running – my favorite sport. I longed to master these two areas of fitness and that fire from Tim grew as I began yet another educational endeavor. I found myself studying from the guys at SpiderFit Kids and the expert of everything running, Jason Karp of Run-Fit. Sellwood Yoga & Align Fitness recently gave me the opportunity to put this fine-tuned knowledge to use with two new classes this winter – Kids Fitness Series and Running Clinic Series.

Today, as I was locking up the studio after class, I was met with this piercing cold that took my breath away. It reminded me of the cold winters in Boston as I’d leave class from the Emerson College and Tufts University buildings. In the moment of bitter cold, I couldn’t breathe. My mind shot to graduate school and my time there flashed in front of me. It was a tiny sliver of time in this life we may sometimes think is long. However tiny, this sliver of time overwhelmed me.

I embraced the moment and continued to run back to my son’s school to pick up my car and bring my youngest to a wellness check-up. When I got to my car, a notification popped up on my phone from my grad school friend and roommate. Dr. Edgar, Tim, had died in a tragic car accident while traveling in India.

The fire inside will continue to grow as I “become”. I feel blessed to have had such a fierce Professor in Tim. A Professor who wouldn’t himself settle for and didn’t want us to settle for anything less than 110+%. I hope 2017 allows us all to “become” and give that 110+% that we all deserve to give and those around us deserve to receive.

 

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Teaming Up – How To Make A Long Run Even Better

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Enjoy your run moment

After a long run, how can there really be anything else to do? We’ve enjoyed the scenery and taken some pictures. We’ve nodded or peace-signed to our fellow long-run-day runners. We’ve sweat. We’ve strengthened our lungs. Even our heart has worked and grown, specifically our left ventricle, pumping enough blood and provided enough oxygen to complete our run. So, what else do we need? Well, we need to think about fuel and our mind.

When you finally get to press the stop button on your watch, I’m sure you feel a bit of relief. Some words that may cross your mind, “Ahhh, it’s done! I did it!” You did! But before you leave your run behind you and hop in the shower or grab that coffee, go into your closet and take out your yoga mat and foam roller.

We’ve got to stretch and do a little bit of strength before we put our efforts to rest. So, find a nice quiet space to lay out your yoga mat. Sit down with a nice straight back, sitting “criss cross applesauce” or on a mediation pillow, and just take a few slow, deep breaths. Quiet your mind for a couple of breaths, only thinking of your breathing. Next, let your thoughts wander about your long run. How did you feel during and after? What sights did you see? What sounds did you hear that made your long run enjoyable?

After your reflection, go back to taking a few deep breaths, breathing in through your nose and out through your mouth. Think of nothing but your breathe.

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Stretching & Foam Roll

Next, let’s team up this long run even more with caring for those muscles that worked so hard for you. Take your foam roller and start to gently roll out your glutes, quads, calves, and back. Remember to keep your core engaged and support yourself. After rolling out, move into a downward dog position and start pedaling your feet (about 6x), then perform 5 shoulder presses, followed by 5 alternating knee crunch-ins, and repeat this about 3-4x. When you are finished, you can lay on the mat and finish up with any favorite stretches.

Fuel! It’s really not just the first 30 minutes after your run that you need to worry about. It’s the entire day and every day after. Are you seriously going to give yourself a nutritiously calibrated post-run snack and then two hours later eat a pizza or buffalo wings? I hope not.

Long Run Nutrition Team Up Ideas to Fuel You Beyond your Long Run:

Post-run Smoothie: date, banana, maca powder, cocoa powder, almond butter, almond milk, frozen berries, spirulina

Lunch: mixed raw veggies and hummus w or w/o toast

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Food for Fuel

Dinner: Wicked Awesome Salad! Chopped Kale, Cucumbers, Tomatoes, Red Pepper, beans with Rice & Apple Cider Vinegar (mixed and sitting/soaking for 10-15 min). Mix in flaxseed meal and nutritional yeast. Then drizzle peanut sauce (peanut butter, a little apple cider vinegar, gluten free soy sauce, wIMG_6587-1ater, rice vinegar.)
This can be served as is or over warm quinoa. Not only do adults like this meal but little humans do too.

There’s so much that we can do for our body and mind even after we’ve put in a strong effort. Remembering that recovery and fueling is just as important as logging miles can be a struggle. However, once you get in the rhythm of stretching your body and mind in those ways, your body will thank you in the end!

Team Up!

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The Epic Week of Fitness Has Come

This is an epic week of fitness – bootcamp classes, coaching, and running!

We are all jumping into the busy season of school, sports, and work again. Often, it feels great to be busy but getting going can be like jumping into a fitness routine after having years off – you’re a bit rusty but muscle memory will prevail.

Teaching is both exhilarating and exhausting.

It is a week that I’ve been half dreading and half extremely excited to tackle. Typically, my regular week only includes teaching two Bootcamp classes at Align Fitness and teaching one-on-one fitness sessions. This week, I’m subbing twice. I dread the hours leading up to subbing because I don’t really know the clients attending. I’m a stickler on form, function, and coordination, so the idea of correcting another instructors clients is tricky for me.

This week is different, though. All the classes so far have been the best. The energy, fitness literacy, and pure strength of each client has been off the charts. Every single person has come through the doors ready to work and be pushed!

Picture perfect fitness!

There is rarely time to take pictures of my fitness classes because I am too busy teaching, but I managed to snap one a few weeks ago.Bootcamp Class Align Fitness I clearly remember starting with a particular group of four and where they were in their fitness.

Now, my class has grown to 10-12 in circulation with seven constant every week and with such focus and whole-body fitness. They have worked so hard in the last few months and you can tell in every exercise we perform together.

As an instructor, it’s exciting to bring a group of people to the next level, and the next, and the next, etc… I’m always eager for each week as we reach for new heights, with new exercises and movements.

My Align Fitness Bootcamp routine looks like this!

  • A dynamic warm-up (arm circles, high knees, butt kicks, jumping jacks, plank variation, pilates ball adduction w/ squat series, low-impact a.k.a. slow burpees, and jump rope)
  • TRX Squat w Row alternating between high & mid-rows. Followed by TRX Back Extension. Cardio Burst. 2 sets of 12
  • Push-ups w/ Yoga Block. Squat Jacks or low-impact squats. 2 sets of 10 each.
  • TRX Bicep Curls. TRX Plank Roll-Outs, Weighted Forward and Reverse Lunges. 2 sets of 12 each.
  • TRX Tricep Press. KB or DB Wood Chops w/ Lateral Lunge. 2 sets of 12 each.
  • Plank Series
  • 20 Burpees. TRX Single Leg Squat with Cross-Body Knee to Elbow Oblique Crunch. KB or DB Pullovers w/ (heels together) Crunches
  • Core Work and Stretch

Ending a good workout with some deep breathing.

Lastly, we end with a few deep breaths together and our class mantra, “Breathe in all the strength you put into your workout and let that strength carry you through your week.” For my class, it’s not just fitness and strength of the body that we are working on, it’s also fitness and strength of the mind.

Coaching is back in session.

This week also marked the beginning of my second cross country season as Head Coach of the Portland Waldorf School’s Cross Country team. My team comes from a high school of less than 100 students. Getting kids on a cross country team is pretty hard to accomplish in a large school, never mind a school with less than 100 kids. I’m so lucky to have some interested and skilled kids to kick off this season right.

Today, my plan was to do an easy run to see where the kids were in their fitness. However, a couple of athletes did four miles, one did 3+, and the other did one mile. It was such a great first day of practice. This year, athletes will have an increased exposure to meditation, physical literacy, and sports psychology. As high school coaches, there is more that we can add to our high school teams’ growth as athletes and humans.

Running is a mode of transportation for the body and the mind.

My true love is running. Quieting of the mind is a practice that most of us need reminders to exercise. Running helps with the quiet, and works even better when meditation is happening regularly. I’ve evolved as a runner over the years, as many runners have. As running serves various purposes in my life, I hope that my athletes also find themselves or parts of themselves in their running.

Hitting the trails does the body good.

Trail running is my main focus right now and luckily I have the Oaks Bottom trail in my area. Forest Park is a little too far to travel to when time is limited, but it probably has the best trails in Portland. Presently, we will be staying close to Oaks Bottom. However, in future weeks we may be venturing to Tryon Creek for a change of scenery.

A message I like to practice daily and spread to my clients and athletes – PMA every day. You can turn any day around with a change in the mind. Positivity spreads throughout the body and to others rapidly, so practice PMA daily.

Keep on doing what we do best and do it to our best.

 

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Take Pride In Being You and Spread PMA

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Appreciating yourself and others goes a long way. Having PMA goes even further. If you line 10 people up and take a quick look at their build, you will notice that each person looks different. They may all be able to do the same amount of push-ups, miles, or squats but one might have more defined calves and another might have a defined upper body. Maybe one person is long and lean, while another is short and stocky. For instance, my husband and I are both runners and we typically run the same mileage. I, being a personal trainer, perform weight bearing exercises multiple days a week. My husband doesn’t do anything other than run. His upper body is defined and mine looks strong but not defined like his. However, I can do things that would be a complete struggle for him.

Today, I was running on the Springwater Corridor. I’ve been pretty hard on myself when it comes to my running ability and form since my surgery and today started out no different. Until, I let PMA (Positive Mental Attitude) come into my mind. I stood tall, corrected my form, and just went. The run felt good, not really fast, but good. A bit before my turn around point I saw this runner who, to me, looked beautiful and strong. I thought, “Wow she looks amazing! I wonder how far ahead she will be by the time I head back.” I surprised myself when I passed that same runner not too long after I had turned around. I almost engaged in negative self-talk when I saw that runner, but I stopped myself and decided to just be happy to be out running. When I decided to have PMA I was able to maintain my pace and pass her when I had no goal of doing so. Had I started to beat myself up after seeing how incredible she looked, I may not have continued my effort and my run would have ended on a real negative tone.

Through the years as a trainer, my body has been scrutinized and gotten long looks up and down. I’ve gotten feedback about my build that has hurt. I can’t count the number of times that people are shocked by my strength because I’m not really built and I’m on the more average-looking side. So often, as I am setting up for a class where the clients don’t know me, they question my education and experience based on the way I look – it could be my youth-like appearance (yet I’m 37 and have been training, teaching, and learning for 15+ years), my not crazy definition, who knows. When I am done teaching though, you can tell that they hold me in a completely different light than when they first met me. The majority of the time, I am thanked and asked what other days and times I am teaching.

We all have views of ourselves and occasionally we size up others, but why? Why do we torture ourselves and others in our heads? We are in this crazy, awesome, challenging world together so why not support each other regardless of any factor. If goodness breathes in our soul, then goodness is what we should exhale and disperse into the world.

Start with PMA. Any time a negative thought enters your mind, stop the thought in its tracks. Turn it around with a positive thought. The more positive energy you hold, the more people will catch your PMA.

Share your PMA stories below and let’s see if someone catches it!

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Take Control of Your Life and Start Calling The Shots

Every day is a new day. A new day to become a better version of ourselves. A new day to charge and “call the shots.” It can be scary. It can be fun. With the new light of the day, take it and hold it tight. Bring it with you on your journey to being the best YOU.

We’ve all had those times in our lives when we let go of our idea, our voice, ourself. Due to the nature of our lives in 2016, it’s easy to lose ourselves or let things go. At one point we held the reins, we were in control and then something at some point deterred us. One song that really struck me recently is, “I Call The Shots”  What a great title, great lyrics, and great song by Voice contestant Hannah Huston, produced by Pharrell Williams. The moment I heard the song, I snapped out of my “fear” moment that I was experiencing from a business issue. I knew that I needed to take control of the way I was feeling and turn the whole situation around. The lyrics spoke to me then and it still does, even on the days that I don’t need the reminder. For any person who has ever had doubts in themselves, has lost some control, or struggles with “calling the shots” this message and song is the perfect song for YOU.

It’s about taking a stand for yourself. The  only way to succeed is to follow your dreams all the way no matter the obstacle. Holding onto our dreams and seeing them through is something that we all often drift away from due to the pressures of life. However, with thought, there is always a way over an obstacle. Challenge makes us stronger if we can rise above. If we understand that we ALL go through these ups and downs in life, then possibly we can all believe that we can come out on top more often than not if we take control and start “calling the shots.”

Some people that have definitely called the shots this year, that I’ve noticed, are:

The U.S.A Olympic Athletes

Kara Goucher

Sally Bergeson

Lauren Fleshman

Doug Evans

Anderson Cooper

President Obama

Bernie Sanders

Have you “called the shots” in your life, lately?

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A Journey to Being Incontinence Free

I’m a mom of two awesome, active boys who has suffered from incontinence for 7+ years. This is my story and my individual solution to fixing this issue that has plagued every run since October 2008.

At the end of May, I had TVT surgery for incontinence. For the last 7+ years I’ve lived in silent embarrassment whenever I’d run, teach class, coach, or play in the yard with my two boys.

I thought that I had done everything possible to fix or aid my leakage. When I was finally fed up, I went to see a Urogynecologist for help. After very little thought, I scheduled my surgery. I was sick of being wet. I was done dealing with it. After my surgery, the recovery was unlike anything I’d gone through. Having babies feels a million times more natural than having this surgery. It all heals in time and you do get your fitness back, slowly.

About 7 weeks post-op, I made the mistake of googling TVT surgery and recovery. I ended up reading horror stories! When I initially investigated the surgery, I was mainly looking to understand the procedure. After the surgery, I somehow ended up reading all of these horrific stories of the mesh becoming infected, detaching and dislodging into the uterine wall, or not even working, I freaked out. My doctor had warned me that there was a 1% risk of these things, but c’mon 1%?!

I soon became aware that this surgery was making waves that were crashing down on women who have already suffered. The worst thing I read was that the FDA moved the surgery from being medium risk to a HIGH RISK surgery. Why didn’t I know this before? Some other things that I came across were kegal balls, jade eggs, vaginal massages, physical therapy vaginal stimulation, AND Kim Anami! Kim Anami stopped me in my tracks! The things she can lift with her pelvic core muscles is jaw-dropping! As I attempted to get my body back in running form at weeks 6 and 7 week post, I wasn’t 100% fixed and I did wish I had found Anami before all of this. All that new information made the recovery even more difficult. However, because there is no turning back, I put the newfound knowledge aside.

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I ordered a pair of Dear Kates to take away the worry and any noticing of leakage on my runs. I’ve been told and also found out myself that Dear Kates are amazing! They feel great and you can’t notice if incontinence or your period is causing problems while you are being active, i.e. running, hopping, dancing, etc…

At 10 weeks post-surgery, I am getting my body back slowly and noticing an extremely little amount of incontinence. I used to spill over a Super Plus pad and now I use just a panty liner and am not even sure if I need it – that’s a great sign. However, due to the increasing number of horror articles and posts, I am not sure that I would recommend the surgery. I was terrified that I’d be the 1% and the 1% is scary! My job as a patient, is to continue to strengthen my pelvic core muscles and listen to my body on all other levels as I try to regain my strength and fitness.

My advice to anyone going through this, is to listen to your body. Try everything possible before you give a yes to surgery. In 2014, I had reached the point of trying everything that I was told do try. I didn’t know that in 2016 there were a few other options that could also help me. Exhaust all resources and then make the decision with a competent doctor. I feel extremely fortunate to have had Dr. Denman – her work is priceless.

 

 

 

 

 

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Baby Steps

IMG_4794Have you taken some time off due to injury, a busy life, a physical event, or a procedure? If so, what do you think the most important piece to starting back up is? Drumroll! Answer – Baby steps! Baby steps can be so hard to take. Our mind and some part(s) of our body are like, “Yeah, go for it! Let’s do this!” Then, other parts of your body scream at you to “STOP!”

My procedure/surgery was five days ago. The first two days I really didn’t want to move at all. The third day, I felt the incisions and they hurt by the end of the day – A LOT. Yesterday, I felt good and took it easy. Crawling on the ground to build train tracks with my little guy, was uncomfortable at times, but not awful. Today, I woke up feeling pretty awesome. The incisions are sore, but I can walk fairly normal.

About two weeks ago, one of my colleagues needed a sub for her class. She’s always willing to help me out, so I jumped at the chance to cover for her. I, naively, thought that I’d be just fine by the time the days of subbing approached. Last week, I practiced teaching with just verbal cues – not for the entire class, but most of it, so I thought I’d be just fine. The unfortunate part, is that the class I was subbing only had one familiar face in it. I tend to rely heavily on demonstrating and I feel like it all went smoothly, but I feel like I DO need to improve on my verbal cues. When you really can’t demonstrate, teaching fitness gets a bit more tricky.

After putting all the equipment away and locking up the studio, I experienced some pretty extreme light headedness/vertigo. Not sure which one it is/was.  I’ve never really felt this before. I’ve experienced light headedness with getting up too quickly, but this time it was really weird. Like I wasn’t really attached to my body and I definitely felt like I was going to faint. Luckily, I didn’t and was able to walk slowly home. The lesson – baby steps! I was feeling so good, but somewhere in my body, wasn’t!

Remember, you’ll get to where you want to go, it just may take a few more steps than you originally thought.

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