From a Minute to a Mile

From a Minute to a Mile

Humans are born to run. It is a skill one will learn to do as part of development. Not many pursue running as a sport, or a hobby, because it takes hard work.

Running is something the LiveFit 6-pack needed to learn as part of their triathlon training. After focusing on basic fitness at the start of the challenge, the next obstacle is to build fitness and endurance to run 3.1 miles. If you have no prior experience in running, a short distance like a 5K/ 3.1 miles could seem like a marathon.

Bill_Sandy Running

Bill & Sandy RUNNING!

To train for a 5K with minimal experience, it does takes dedication to combine intervals of walking and jogging in order to build a base. Most of the 6-pack begin their runs with jogging at their own pace for about 30 seconds and walking for 60 seconds. They repeat the cycle 4 to 6 times, making it a 30 – 45 minute workout including a cool down. During the 30-second jogs/runs, they ran at a pace where they were slightly breathless but could maintain a conversation with broken sentences. The 60 second recovery walk is at a pace where they can catch their breath. The group was asked to carry out this workout two more times in the week on their own.

Within a week, the 6-pack felt confident with this new found ability. Some of them improved their intervals to about 5 minutes of running and 30 seconds/1 minute of rest. Others were able to increase their running intervals by 30 seconds per week as training progressed.

Their ground work proved to be a confidence booster at the St Patty’s Run in Kimberly in March. The event distance was a 3.1-mile or 10 mile run. And of course, the group signed up for 3.1 miles. The only instruction given was to run 5 minutes and walk for 1 minute. Nobody was certain if they could complete the distance with mostly running, they tried anyway! With temperature in  single digits and sub zero wind chills, the 6-Pack started out walking and finished strong with running, “one step at a time, one minute at a time, one mile at a time.”

The biggest surprise to the group was their ability to run further than they thought. To this date, Angie and Becky were thrilled with their 5-mile achievement (someone is ready for a 10K/ 6.2 miles). Tina had a second place finish with a local 2-mile running event, ALL RUNNING! Bill and Sandy have been running regularly to keep their 3 mile mark in check. Missy continued with her walk/ run regime, which was an impossible task prior to joining the challenge!

Nothing is impossible!


What is your least and most favorite thing about running?

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Visit the AuroraBayCare LiveFit page for information on personal training and becoming a fitness center member.  Or call us at 920-288-5400.

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Turning Changes into Opportunities

We go through changes on a regular basis. Changes can be scary with many unknowns. The 6-Pack can tell you first-hand the unknowns they have faced when they embarked on their triathlon challenging in January. Fears, anxiousness and breathlessness moments did not drive them away, it only made them stronger and more determined.

Each of the 6-Pack members is more than ready to be at the starting line of the Aurora BayCare Green Bay Triathlon. Their buddy personal training sessions laid the foundation for fitness and general wellness in January and February. Sandy and Missy didn’t know what to expect as the concept of exercise was a novelty. Bill was a high school and college athlete and Angie and Becky took advantage of group exercise classes at the Aurora Baycare Sports Medicine Center a few times a week before the start of the Triathlon Challenge.

They took each session one step at a time, not knowing what to expect besides sore muscles and plenty of sweat. On good days, most felt GREAT for completing their workout. On bad days, some struggled to finish even half of their workout. Regardless, they take each session as a learning opportunity. They learned to take breaks between exercises, to stretch properly and to pay more attention to form and alignment during exercise. In a matter of weeks, they were no longer afraid to exercise. They embraced exercise as an initiative to a better lifestyle. They have the muscles and lost inches to prove it! Extra perks for being active: new found energy, improved sleep, and better moods!

Nutrition was an eye opener for most of the group. They were aware that it is an essential part of a healthy lifestyle but didn’t know where to start. With the help of the Body Media unit, a device that tracks activity, sleep and food intake, the 6-Pack took an in depth look at their eating habits. Portion control, meal time management, food substitution, experiment with new recipes, trying new foods, you name it they tried it. Some habits were easy to change, some took a few more tries. It was well worth the effort to make improvements because they can feel their body is no longer fighting against them.

A few things to consider:

  • Take changes as an opportunity to be better
  • Be patient
  • Take small steps to make improvements
  • Celebrate your success


What was your most challenging moment and what did you do to make it an opportunity for change?

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Visit the Aurora BayCare LiveFit page for information on personal training and becoming a fitness center member.  Or call us at 920-288-5400.

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A pot of gold at the end of a race!

What better way to celebrate St. Patrick’s Day than putting your green on and running a 5k?  Most people do not associate the two, but our 6 Pack did the St. Pat’s Run/Walk put on by DuTriRun.

After a little more than two months of training, 6 Pack coach Junius Ho was confident the group could finish this race.

St. Pats Run_6 PackSo, thanks to Aurora BayCare’s partnership with DuTriRun, the 6 Pack met in Kimberly on a cold Sunday morning to go on a 3.1 mile jog.

Missy explains her experience at the St. Pat’s Run/Walk:

“Sunday, March 16, we did the St. Patty’s Day 5K in Kimberly. The temperature was 9 degrees with a wind chill on -7 when I woke up that morning.  I thought I was prepared for this race.  As soon as that cold air hit my lungs, I could not breathe.  I have exercise induced asthma and had the hardest time.”

“I am trying to keep a positive attitude but it is hard after a day like yesterday.  I keep thinking this is next to impossible.  But to look on the positive side, I did finish a 5K.  I did a 3K 2 years ago, finished 2nd last.  So I have accomplished something.  I did a 5K!  This is a personal accomplishment, but as for the team part, I held them way back.  I will continue working at this.  Hopefully this breathing issue will get better.”

The entire group finished, but it was not easy.  Cold weather and wind did not make it an easy task, but the group persevered and accomplished a pretty big goal.

St. Pats Run_6 Pack2

Special thanks to last year’s 6 Pack member, Dr. John Utrie for joining the group.

At about the halfway point of their training, the 6 Pack is getting ready to do some triathlon-specific training starting on March 25th at the East Side YMCA.

Stay tuned to see how the pool, brick workouts and transitions treat the group as they get ready for the Aurora BayCare Green Bay Triathlon on Sunday, June 1st.

Something to react to: Explain how you braved the elements to complete your 5K this past weekend.  What tips and tricks did you follow going into the race to make sure you were warm enough?

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Visit the Aurora BayCare LiveFit page for information on personal training and becoming a fitness center member.  Or call us at 920-288-5400.

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Don’t let your buddy down!

They say you are more apt to follow through on something if someone is relying on you.

Have you ever “planned” to do a workout early in the morning, by yourself, and just hit the snooze button when your alarm went off?  Put that same scenario into play, but your best friend is meeting you at the gym, at 5:30 am, to do a spin class with you.  People are more likely to not hit the snooze button if their friend is expecting them to show up.

We put this same philosophy into play with our LiveFit Triathlon Challenge.  We took our 6 Pack and put them into teams, or buddied-them-up.  Bill and Sandy,   Becky and Angie (see photo below from a recent workout) and Tina & Missy are training as buddies.  They are holding each other accountable, pushing each other to do those last couple of reps and supporting each other when they are struggling to get motivated.

6 Pack_blog

Working out with a buddy is not only holding you accountable, but it gives you the ability to relate to someone going through the same stuff you are.  You will be sore together, can complain about a trainer (i.e. Junius) who is putting you through a hard workout and smile together after achieving a milestone fitness goal.  It is fun to share that experience with someone else, especially one of your best friends…

A quote from Angie’s blog entry in Janaury:

“I’d also like to mention how happy I am to be taking this challenge with my workout buddy, Becky Rosenbaum.  Becky and I worked out prior to the 6-Pack which has only been a benefit since our training began.  We’ve spent a lot of time talking about our strengths, struggles and goals.  I think we’re at the same fitness level which also helps during our training sessions.  I look forward to seeing Becky accomplish this challenge.  I look forward to taking the journey with her.  We’ve only completed a couple weeks but I can honestly say that this has been life changing.  I can’t wait to see how I feel after I complete my 1st triathlon!”

Today’s takeaway is “buddy-up!”  Find a person, friend, spouse, parent or sibling, who you can take the journey to a healthier lifestyle with.  This person will be your partner who you can rely on to get you through the challenging times of training, but will be there at the end when you cross that finish line.  There will be an amazing sense of accomplishment, and what better way to do it than share it with someone close to you.

Something to react to:  How has training with a buddy helped you through the challenging times of working out?  Examples are great.

Visit the Aurora BayCare LiveFit page for information on personal training and becoming a fitness center member.

Check out Aurora BayCare’s Facebook Page and stay up-to-date on our 6 Pack’s progress.

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2014 LiveFit Triathlon Challenge – 6 Individuals, 1 Goal, FINISH!

ABMC 6-pack activities 012

Have you ever thought doing a triathlon was crazy or unrealistic?  Well, it’s not, and here are six individuals who are on a journey to FINISH their first ever triathlon.

Bill, Angie, Becky, Missy, Sandy & Tina have all made the ultimate commitment, better themselves through lifestyle changes.  And in making this commitment, they have set the goal to complete their first triathlon on Sunday, June 1, 2014.

The event has been chosen, The Aurora BayCare Green Bay Triathlon.  Now, the hard work begins.

Each member of our “6 Pack” has and will go through fitness assessments, wellness coaching, goal-setting, personal and group training, all to prepare them for a 400 yard swim, 15 mile bike and a 3.1 mile run.

Through the expertise of a staff of LiveFit fitness and Sports Medicineexperts at Aurora BayCare Medical Center, these 6 individuals will have get the training necessary to be successful and meet their ultimate goal.

Follow these 6 as they give you first-hand accounts of their journey to a healthier and fit lifestyle, along with tips and takeaways from our staff on exercise, nutrition, triathlons and injury prevention.

Also, visit our Facebook Page for more information and updates from our 6 Pack.

Something to react to:  What has been your biggest challenge getting started on a new training routine?

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LiveFit Challenge Week 16: Tim’s Update

Is it possible for someone to be disappointed when the sun is shining, birds are singing, grass is turning green, and the possibility of 80 degree weather is in the forecast? It is if you were planning on getting in a good bike workout only to have other commitments get in your way.

Tim Richards is an OR surgical technician at Aurora BayCare Medical Center.

Tim Richards is an OR surgical technician at Aurora BayCare Medical Center.

WAIT!! Did I just say I was disappointed about missing a workout? What’s happening to me? In all seriousness though I am. We have all been cooped up for too long. I really do not mind working out inside but the true test of how all this hard work will pay off comes from getting outside. Now I am looking at rain for the next four days. I guess I am going to have to just bite the bullet and get out on the road.

You see I have a 20 mile section of the Paper Discovery Duathlon coming up and I am nervous about how I will do. I get to team up with Amanda, one of my fellow six pack members, and I am not letting her down. In case you haven’t guessed, I am doing the biking portion of this event. This is kind of like a warm up to the main event in June when we each compete in the Green Bay Triathlon.

Since I have not ever competed in any distance running or biking before, this brings a lot of excitement and nervousness. Will I start out too fast? What if I cramp up, or get a flat? And of course, knock on wood, what if I crash? I, for one, am not a big fan of road rash. It just doesn’t sound like a good way to spend a Sunday afternoon. In all honesty though I know I will push myself but in a smart way. I will be fine with the distance and since the bike I am using was borrowed and I do not have that much actual time on it, I will not be taking any unnecessary chances. I have worked too hard and come too far to get hurt now and not be able to compete in June. I only have one question to ask though.

Why would you schedule this on opening weekend of fishing season? Oh well, I think the bass will have to wait another week.

Six Aurora BayCare Medical Center employees have embarked on a wellness challenge that will change their lives forever! Over the next six months, these people will be coached, trained and transformed into triathlon-level athletes through the Aurora BayCare Sports Medicine Live Fit program.  

To start your customized training program, contact us at 920-288-5400.

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LiveFit Challenge Week 19: Jaci’s Update

Take time to review the race day course you are going to be on

Jaci_3This past Saturday a group of us went on the 15 mile bike course.  It was an awesome morning for it and I do have to say I feel great knowing what the roads and area is going to look like before race day.  It does relieve some of the anxiety.

Knowing that Packerland has many potholes before race day is really good thing to know and remember. It was good to see the Ashwaubenon lake being filled, a little more time to let it “warm” up.

We had another mini-Tri at the Y on Tuesday.   I’m so happy that practices like that have been put in our workout schedule.  Another way to ease the anxiety.  The swim was better for me.  I did the stroke that they taught us, but I also did the side stroke and back stroke.  The biking went well.  I wasn’t as fast as the others, but I got there in my own time. My first 20 steps into running after biking was a really unique feeling.  I could run, but I felt like I was running in place.  Once into the run about 5 minutes things started to get a little easier.

When our trainers told us that our workout shoes only last about 6 months, they were right.  I will be looking to buy another pair of shoes after the race day.

Six Aurora BayCare Medical Center employees have embarked on a wellness challenge that will change their lives forever! Over the next six months, these people will be coached, trained and transformed into triathlon-level athletes through the Aurora BayCare Sports Medicine Live Fit program.  

To start your customized training program, contact us at 920-288-5400.

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