Tuesday, June 27, 2017


I hope you’re all pumped and ready for this blog, because it deals with something near and dear to my heart, and that’s motivation. Motivation can be a tricky subject and sometimes (like maybe when you signed up for the Beast) you can be extremely motivated, excited, and ready to take on the world! Other days, it’s hard to take even a step towards the gym -- it could be because you have a demanding job, children to take care, or things just aren’t going your way! I am here to help and keep you motivated to train for the Beast on The Bay because like it or not, September is coming fast and you need to be ready to go. Let’s do this!

Tip #1: Prepare, prepare, prepare!
Do I need to say it again?! Haha I know it sounds silly, but having your belongings, meals, and day planned out can help eliminate the stress that comes from our busy lives. You are more likely to complete a workout if you’ve already carved that time out in your day. If you’re someone that needs to work out in the morning, set out your workout clothing by your phone, alarm clock, or the rooster that wakes you up in the morning! It’s a reminder to yourself, “Hey, it’s time to work, no excuses!” If you are someone who needs to work out in the evening after work, prep your gym bag the night before and then immediately place it in your car. You’re less likely to forget it that way! Even placing it in the backseat so you can see it in your review mirror as a little added push!

Tip #2: Phone a friend
I’m sure most of you are not running this Beast on your own! So call and set dates with friends or teammates to work out together! You could even do the workouts given to you by this awesome blog! Training in a group is highly motivating and it keeps things interesting! If you are participating solo, there are several groups in the area preparing together! If large crowds aren’t your deal, hire a trainer. Having someone to help with the progression of your workouts at a safe pace and keep you accountable can be extremely motivating!

Tip #3: Music
Music affects my mood sooo much, and honestly when I’m training, it can make or break a workout! Often times I use a music app such as Pandora or Spotify to mix it up. If your gym doesn’t offer Wi-Fi, then creating a playlist from your favorite artists can really get you amped to push yourself! Warning: to keep it fresh, mix it up often and use the shuffle to avoid repetition!

Tip #4: Eye on the Prize
Look towards your end result; visualize yourself crossing the finish line on September 9th! What does that look like to you? Who will be there to congratulate you, how does the medal you’ve earned feel around your neck? I remember when I was training for my first half marathon and the long runs became tiring, I would visualize my boyfriend of 8 years waiting at the finish line with a sign saying “Will you marry me?”  He did not ask me but I just accomplished a goal that was so major to me and I was happy with that! It doesn’t have to be something so dramatic (ha!), but visualizing the day of the event and what you’re working towards is so motivating! Side note: he did propose and we are now happily married!

Tip #5: Treat yo’ self!
When I feel like motivation is lacking here and there, I do what any reasonable lady would: treat myself! I’m not talking about anything crazy, but purchasing new workout gear that makes me feel comfortable and confident makes hitting the gym more fun! If you’ve been putting miles on your favorite pair of running shoes, buy a new pair. It’s important for performance and body alignment to replace after 300 miles anyway,  so why not treat yo’self! If your headphone cord bugs you when you’re working out splurge on a pair of wireless! If you’re feeling tight and sore, reach in and find your inner diva and pamper yourself with a massage!

Tip #6: Pick A Role Model
Imitation is the biggest form of flattery and that can be true with motivation. Pick an idol and learn about their life. I can guarantee that the greats at anything didn’t have a peachy keen life. They,  like everyone in life, can have rough times to overcome and nothing is more inspiring than seeing someone else reach their goals. One of my favorite athletes, Michael Jordan, had many tribulations to overcome in his life, but he did not allow that to stop him. As a daily reminder, I keep one of his quotes as my cellphone background! Just remember, motivation can come and go, but when you’re feeling low or low energy, follow these tips and it will return to you! Train hard and you can accomplish anything -- The Beast on the Bay included! Until next time, keep up the hard work! And be prepared:  another Beastly workout will be coming your way!

Tuesday, June 20, 2017

Beastly Workout #1


So here it is: the moment you all have been anxiously waiting for, and I know you’re probably thinking “what crazy stuff is she going to have me do?!” In order to prepare for this wonderful and grueling event, you must push yourself and work to prepare like you may never have before. That said, we’re going to be reasonable here and start you off the right way! Safety first, always consult a doctor before participating in any exercise program, and this is no exception. Make sure you are healthy enough to take on this challenge and then get to work! 😅

This will be preformed in a circuit style meaning, perform the set amount of repetitions
and the move on to the next exercise, perform the whole list, rest a for 1 minute, and then
repeat 3-5 times. This can be done at home, in the gym, or, if this glorious Erie weather allows,

10 Push Ups
10 Body Weight Squats
10 Burpees
10 Bicycle Crunches
30 Sec Butt Kicks
30 Sec Planks
1 minute rest

Here are some stunning images of the movements listed above, enjoy!

Movement #1: Push-Ups


Movement #2: Body Weight Squats

 Movement #3:  Burpees

Movement #4: Bicycle Crunches

Movement #5: Butt Kicks

Movement #6: Plank
This workout should be incorporated in your training 2-3 times a week! Don’t worry, though, it will not get boring :) To keep it fresh and prepare your body for The Beast, I’ll be bringing you more workouts and tasks to challenge you along the way! Until next time everyone, don’t forget to be a Beast!

Wednesday, June 14, 2017

What You Need to Know: Gear, Training Variations, Safety!

Alright, everyone, it’s time to get down to business! If you haven’t started to train for the Beast, now is the time to get serious. But first, what are you going to wear? As many ladies know, this is the first question that runs through my mind when there is an upcoming event, and the Beast on the Bay is no exception! What to wear when running an obstacle course is crucial for performance and enjoyment. Don’t sweat it (yet); I’ve got you covered with a list on the most important great when training and completing the Beast. 

#1 – Sweat Wicking: 

Your clothes are going to get wet! What will you be wearing?
     The number one piece of advice I’d give you is to make sure the clothes you wear are sweat wicking in order to get rid of as much moisture as possible. You will get wet during this race, so clothes that don’t get bogged down with water will prevent blisters and make for a more comfortable race. This doesn’t need to be expensive wear. Shop around – brands like C9 Champion from Target get the job done without breaking the bank!

 #2 – Compression and Protective
     Being that the Beast is an obstacle run, the challenging activities are going to ask a lot of you and your gear. Making sure it holds tight to your body not only makes running and jumping easier, but protects you from hard surfaces along the way! If you are planning on running the event in shorts, things like running compression socks help prevent shin splints and wear and tear on your legs.

#3 – The Right Shoes and Socks for the Job

Alicia will be trying the inov-8 race ultra. Do you have shoes ready?
     The Peninsula provides all sorts of terrain: sand, trails, pavement, and so much mud! The best footwear for the job needs to be a cross trainer. Shoes made for cement or road running are not going to cut it. Here’s a comprehensive guide on how to choose the OCR shoes for you: https://obstaclecourse.training/the-ultimate-ocr-shoe-selection-guide/. I personally will be purchasing the inov-8 race ultra and testing it out!
I will update you on how the shoe performs in a later blog. Also, what goes on your foot first is just as important as the shoe! The socks you wear should be specific to running – they typically have an arch support and are made from a material that helps with moisture. Cotton may be the fabric of life, but not when you’re running through sludge!

#4 – Wear What You Know
     Since the race is in September, the weather at this point is a little up in the air. Wearing clothes you have trained in before will help you prevent time wasted on ill-fitting gear. Training in a variety of conditions not only get you ready for the race, but it teaches you what works in the heat, cold, and – dare I say – rain. You never know what the Beast will have in store for you, and the same goes for Erie’s weather. Start now trying out different brands and styles of clothing. Personally, I do not enjoy exercising in shorts and I learned from my first race that rubbed, raw thighs do not make for an enjoyable post-race work week!

The takeaway here is to make sure you train and race in clothes that make you comfortable, protect your body, and provide you with the stability necessary to defeat the Beast! Get to work on the right clothes because next week’s blog will be your first Beastly workout to get you physically ready for the Beast on the Bay!

Tuesday, June 6, 2017

This Year's Blog Writer: Alicia Krahe!

This year's blog contributor is Alicia Krahe! For a preview of Alicia's story, watch the video telling her story. Read on for her first blog entry introducing herself!

 "Hi, everyone!

My name is Alicia Krahe and I am your unofficial trainer for this year's Beast on The
Bay😃 If you haven’t heard my name yet in the Beast community, I’d like to take this time and use my first blog post to introduce myself and let you know what awesome things you can expect to read this summer!

Four years ago, I made a decision that changed my life forever. I was a fresh college
grad with no real direction to head -- graduate schools wait-listed me, I had to move back home, and I was about 90 pounds overweight. My weight had always been a very sensitive issue. Going to the doctor was always hard; I knew what they would say every time I was there. "Alicia, I think it’s time to lose some weight." I had tried many, many, times in the past to end my battle of the bulge but with each attempt I was left feeling defeated. The day I stepped on the scale and saw 237 pounds something clicked:  this was not the life I wanted and something had to change. I decided to set a goal for myself -- something I had never done before. I signed up for a race.

Even on obstacles, Alicia Krahe can smile as she works hard.
This was a crazy idea for a girl who hadn’t really run more than a mile in her whole life, but I wanted to change more than I was afraid to fail. So, I started to jog a little at a time on a treadmill in my parents' garage -- glamorous, I know! One day at a time I would run for a couple of minutes, then walk for a couple of minutes, and repeat this for as long as I could stand it. I did this a few times a week in the months leading up to my race, and with time the runs became longer than the walks. Somedays it felt as if I was crawling, but I pushed those moments out of my mind and kept going. When I had completed the race I felt unstoppable! I know what you’re thinking: Okay, Alica, big deal, it was only a 5k," but to me it was the first time I truly felt accomplished, that I was capable of much more than I knew possible.

My weight loss was minimal at the time, but my love for fitness was untamable. I began training for more races, strength training, monitoring my nutrition, and learning as much as I could about fitness and performance. I’m proud to say that I was able to lose 97 pounds and gained a whole new outlook on life and the large part that wellness plays.

Alicia Krahe with members of Best Fitness (now Iron Oxygen)
There is something to be said when a change takes hold of a person, and I’m sure it is different for everyone, but for me it made me want to share. During my transformation I had an epiphany; I wanted help others like myself become healthier, and in turn happier, and so that is my mission. I earned my personal training certification! I am a fitness professional and owner of Motivate Studios. Motivate Studios is a personal training studio that allows me space to train one-on-one with people, get to know them, and guide them to where they what to be. My first Beast On The Bay experience was Sept. 2016 and I cannot put into words how exciting and fun it was! The creators of this race got it right when they dubbed it, The BEAST On The Bay! It is quite the challenge with 10 miles and about 30 obstacles, but the excitement of the participants, volunteers, and spectators makes every grain of sand in your mouth worth it!

Whether you’re reading this for fun, to pass the time, to get ready for an exciting
challenge, or everyone in the office is doing this race and you don’t want to be the sissy that sits at home, I’m here to get you ready to take on The Beast On The Bay🐉.  Weekly, I will be posting tips to prepare you physically, help you with what to wear, and give you motivational tricks to keep you going!

Let’s do this! Let’s slay the Beast!"