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Jan Foltz


CSCS, NSCA-CPT, RRCA Certified Running Coach.

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Yay, yay, yay!  I have six new followers this week, and two are Golden Retrievers!  In their honor, here is an exercise called the bird dog.  #getstrongpersonaltraining  #strengthandconditioninggoals  #dogsofinstagram  #beastrongdog  #runnerdog  @frendly_retrievers  @verlene_thegolden
Why did I wait so long to buy these?  #backtowork #buildyourbooty #womenrunners  And when you are too lazy to unload the bar just to reload it again, you improvise. Deep squat that bar up to the rack, then rest.  #getstrongpersonaltraining
Look at these new beauties! 😍 Can’t wait to #loadthebar this morning and give them a try.  You know, I am always trying to find ways to “trick” you into lifting weights. πŸŽƒ When I ordered these off of Amazon, I knew my UPS driver would get at least one 70 lb loaded carry for the day. When he delivered the box to my porch I considered opening the door and saying “you’re welcome!” I wisely decided against it.  #getstrongpersonaltraining  #newtoy #havefun #almostbetterthanshoes
Rest.  Just as important as your training.  #getstrongpersonaltraining
So this happened. Stopped by a train!  No worries for me, I’m not trying to qualify for anything but the beer 🍺 at the end. And, thankful that my app stops automatically when I stop running so I know what my true running time was. Pacers had to actually tell people to stay away from the train and not try to go between the cars when it stopped.  #crushyourgoals #dontgetcrushedbyatrain #humanvstrainthehumanloses #oldwomangoals #getstrongpersonaltraining
It’s Monday!  It’s a new month!  Here’s a new workout! πŸ’ͺπŸ»πŸ‹πŸΌ‍β™€οΈπŸŒ² Some old tried and true exercises and a few new ones thrown in.  Use appropriate weights this month to be able to do 8-10 reps with good form. (Each side, if applicable)  1-forward lunge  2-lateral lunge  3-seated leg raise. If you can’t get above the dumbbells yet, use something smaller or even without a barrier.  4-deadlift.  Your πŸ‘are big muscles, so grab some bigger weights to make them work.  5-row  6-hollow body hold with press up. Skip the  press up with dumbbells, and just hollow body hold if needed.  7-the last video I combined the shoulder tap push up with the side plank with reach through. Do 8-10 reps of the push up, on knees if needed, then do the side plank reach thru for 30 sec to 1 min. (Plank can be on forearm)  #getstrongpersonaltraining
For those of you who saw my post yesterday, my last hashtag was #fightsarcopenia  Today’s article in the Bend Bulletin confirms what I have been preaching for the last three years.  #getstrongpersonaltraining  #nevertoolate #getstrongtolivelong  #iamnotgonnaquit  so you better start strength training #findyourpassion #showmeyourstrength #reduceyourfallrisk  Reach out if you would like a better, emailed copy of this article.
Listen up all you runners, walkers, and hikers out there. I love hearing about and seeing posts about all of your activities.  That cardio strengthens your ❀️, which is πŸ‘πŸ». You also need to build and maintain strength in your other muscles to be able to keep doing your running, walking and hiking.  Strength training is important two times per week. Forever.  #getstrongpersonaltraining  #showmeyourstrength #dontjustchasewaterfalls #getstrongtolivelong  #getstrongtolivebetter #nevertoolatetostart  #startsomewhere #startwithsomethingeasy #unilateraltraining #fightsarcopenia
Hey runners, try this sequence. I have 8 lbs of weights on my ankles, but you could also do this unweighted. Do 3 sets of 15 on each leg.  #getstrongpersonaltraining #runhappy #runhealthy
September is a month of back to school schedules and routines. So, after a busy summer, we are going to take it down a notch with this month’s workout.  Dust off that BOSU!  Be prepared for some balance and stability challenges. Try to do 12-15 reps of all of these exercises, both sides if applicable.  Not gonna lie, the first standing exercise without the BOSU, which I call an RDL to a reverse lunge is hard for me.  Have fun with these, settle into a routine, and we’ll be ready to kick it up again in October. πŸπŸ‚ #getstrongpersonaltraining #bekindtoyourself
Let’s talk feet!  Whether you are a runner, someone who stands on your feet all day for work, or just an average person, you need to take care of your feet.  You need a combination of strength and mobility to keep your feet happy.  Video 1 shows a small, spikey ball that I use to roll the entire bottom of my feet while standing. Hold on to a counter or table for stability if needed.  Video 2 is using a tennis ball to roll from side to side just below your toes, keeping your heel on the floor.  Video 3 is sitting back on your feet, first with toes extended and then with toes flexed.  Video 4 is toe yoga. One toe up with four down, moving to four up and one down.  Video 5 is hand holding your foot. Looks crazy, but lace your fingers and toes together. Squeeze your toes (as in use your toe muscles to squeeze fingers, if that makes sense) for 10 seconds, and release.  The 6th video is the seated towel scrunch.  Video 7 is using the roller stick on your calf muscles. Tight muscles can contribute to foot pain.  Video 8 is using a tennis ball on your calf.  Do these everyday for 10 minutes or so and see if it helps your feet.  #getstrongpersonaltraining  #happyfeet #makethetime #thankslaurieforthehaircut  PS. Wear good shoes. πŸ˜‰
Hey runner friends, let’s talk about this smoke! I run outside in sun, rain, wind, snow and ice.  This #wildfiresmoke is unhealthy for most of our state, and I have not run outside since Saturday. The gym treadmills (if you can access one) all have such short time limits since everyone is trying to squeeze a workout in. Say good bye to the long run for now unless you have your own treadmill.  Here is an interval workout I am doing today instead. I chose these two exercises because the jumps mimic the high impact movement of running, while the kettlebell swings with a 50 lb  bell keeps my heart rate up.  I am doing 20 seconds of work and 10 seconds of rest, after every 8 work sessions, take an additional 50 seconds of rest. Complete this for 30 minutes. πŸ”₯πŸ”₯πŸ”₯ I have signed up for an early October race, so there will be time later once the ash stops falling to get those miles in.  #getstrongpersonaltraining  #gymhairdontcare  #thankawildlandfirefighter
πŸ˜‚ #inbend #electricbike
Find your weakness.  Train hard.  @buddybarchallenge  Thanks for coming to Bend. See you in Mt. Angel. That rolling bar though. 😬  For all of you who asked, no, I did not make it to 100 seconds. My videos cut off at 60 seconds, so I clipped just the end of each one so you could see me drop off.  #getstrongpersonaltraining  #oldwomenarepersistent  #trytowinmymoneyback
#beer  #getstrongpersonaltraining  #bendbeerfest 68 secondson a rolling bar.
Listened to these two talented women speak last night. So fortunate to be #inbend for the release of their second cookbook.  Heading to the grocery store today for ingredients to try their recipes. πŸ‘ŒπŸ» #getstrongpersonaltraining  #willthismakemerunfaster