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Sunday, October 1, 2017


Hey Crew!

If you train with me, you know every month I take Monthlys.

 This is how I measure if I am actually doing my job as a personal trainer and if my clients are getting the results they want. As well as how to make training better. 

Monthly Measurements.
Monthly Weight.
Monthly baseline workout. 
Plus a monthly check in to see how my clients are feeling about their training.

But this month I got a new tool!!!!!!!! 
And I'm super excited to share it with you.

My clients will definitely know a lot more about their bodies this month.

Everyone- I would like you to meet 
Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series <- Available on Amazon for $150
This scale is a unique and highly accurate body composition monitor. 

This product not only measures weight and body fat, it also tells you your muscle mass, body water %, basal metabolic rate (BMR), metabolic age, bone mass, visceral fat and rates your physique! 

The muscle mass feature indicates the weight of muscle in the body. 

The Body Water % is the total amount of fluid in the body expressed as a percentage of total weight.

The BMR is the daily minimum level of energy or calories your body requires when resting (including sleeping) to function effectively. 

The Metabolic Age compares your BMR to the average age associated with that level of metabolism

The Bone Mass is the weight of your bone in your body.

 The Visceral Fat is the fat in the abdominal cavity (stomach), surrounding the vital organs.

 The Physique Rating is a rating of your body type; 1-9
Yes, it rates you on a scale from 1-9 lol!!! This is going to be awesome. 

 All measurements will be tracked in an excel spreadsheet and emailed to my clients, participants in the gym, and participating yogis. 

Anyone interested in getting measured with this scale and goes to Southern Humboldt Fitness in Redway, CA, can set up a 5-minute appointment with me to get measured and inputted into a spreadsheet for FREE. 

I will also extend this offer out to my yoga students as well. 

Again, I do this monthly so this will be a monthly appointment with me.

Everyone else is $5 per reading. 

This is a great way to track your progress monthly as well as a spreadsheet to show your doctor for your annual checkup or upcoming visit. 

Tracking helps you see where you are today and how much better you are getting by tomorrow. 

Facebook JenniFire Atherton
Instagram The_Smiling_Personal_Trainer

Saturday, September 30, 2017

Run Your Park

This week I was contacted to add a piece to a running book.

Yes, I said RUNNING BOOK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I was messaged on my MountainCrewFitness Facebook page if I would be interested in contributing my opinion about my Crissy Field run in San Francisco that I blogged about (on this blog) in December 2016. (I now have a contact section on my blog- all the way down to my PO BOX- talk to me racers, book publishers and fitness-obsessed people!!!!!!!!!!!!I'm so ready to connect!).


I told Miguel I would have it available in 24 hours.

All I had to do was copy and paste what I already wrote on my blog and then go over it again and again to get as much information as possible about the race in 2800 characters. Plus I got to add in my bio and picture.

From the help of family and friends and one of my Personal Training Clients who took her whole hour of exercising with me to help me re-write my piece (she is a writer herself and this is her ultimate strength- we were strengthing our grammar skills ok- it's exercise lol jk), and reading it out loud to anyone who came into my vicinity for more than 30 seconds, and then sleeping on it overnight- I finally submitted it this morning!

The bigger the dream, the better the team!

My other secret weapon was downloading Grammarly on my computer. It's even editing this blog as I write it!
Check it out a

I have been over the moon all week.

What I also realized was that I am really into racing! I mean, I guess that is all that I blog about anyway but it finally hit me when someone asked me to be in a running book.

 Plus all of my close friends are racers and it's the first thing I think about when someone tries to set me up on a blind date or a guy asks me out- ummmm so what's your 5k time? When is the right time to ask someone that? How do I even date someone who doesn't like racing or running in general? That will just have to figure itself out.

Here is what I submitted.
Parkruns at Crissy Field, in San Francisco, are really COOL! Runners unite: people meet at ParkRun locations all over the world to run 3.1 miles at 9 a.m. on Saturdays for FREE. Rain or shine.

The next opportunity you get to be in San Francisco, CA, I hope you will check it out!  You will get lots of views of the Golden Gate Bridge,  Alcatraz, The Bay, and sailboats on a clear day. It’s a great event for families and friends visiting S.F. that love to run! Bathrooms are A++ with plenty of clean stalls and toilet paper.

I found the Crissy Field race on It’s organized and easy to find races based on date, location and/or length.

At I found out that this event is FREE and all you have to do is register by email and print out a barcode or have it on your phone for them to scan.

ParkRuns are run by wonderful volunteers who wear bright orange vests and big smiles. Plus they take lots of pictures.

The race attracts everyone from the elite racer to the casual runner or even the dog walker. Yes, you can walk your dog in this race! Everyone has the same start time.

There is no prize money, metal or free T-shirt at the finish line. You are invited to get a cup of coffee at the park’s little coffee hut with fellow runners after the race.

Before the run, everyone gathers to go over the course and park etiquette. Runners say where they’re from, clap, and there is a group picture taken.

The course is marked, but I knew to follow the elite runners around the park to figure out where I was going.

The best part about Crissy Field is that it is FLAT. You are at sea level, next to the water and it can't get any flatter than this course. We start running on sand/dirt for the first mile toward the bridge, then pavement and some grass for another mile, doubling back to the sandy path for the last mile.

Lots of other runners, not part of the Parkrun, use the path and racers are asked to yield to them. I had to stop once when the trail was blocked by a puddle to let walkers go past. If I had brought an extra pair of shoes and socks, and wanted to make better time I would have run through the puddles no problem. Next time.

The finish line: they specifically tell you to go BETWEEN THE CONES. If you don't, you won’t get your time.

A picture of you is taken at the finish line and you get your plastic time card to turn in with your barcode. Time recorded.

Results are posted on the website. Pictures are posted on the facebook page in a timely manner.

Thank you, San Francisco, for providing this FREE Run.

Here is the bio I submitted:

Jennifer Atherton. Personal Trainer at Southern Humboldt Fitness in Redway, CA; Specialty Core & Back. Race enthusiast; Specialty 5k. Motto: How we Train Matters. Lives in Piercy, CA.
Instagram The_Smiling_Personal_Trainer
Facebook MountainCrewFitness

Here is the picture I submitted:
Jenn At Crissy Field Finish Line Dec. 24th, 2016


Here is the website of the book publisher.
I think this is the book I'm going to be in or something like this.

Did I also mention it is going to be translated into Spanish?

If you click on the link you might have already realized this- But I translated it into English so you can read the description of the book here!

One of the most practiced sports of recent times is certainly running. Perhaps the explanation of why we run, precisely because we live in a world in a hurry in which the head has to go at high speed, and there is no better way to slow it down than to achieve it with a good career. A sport that has penetrated deep into today's society as well as being able to reduce stress and anxiety and the obvious physical benefits, it is economically affordable for everyone. And that, today, is a lot to say.
In this book we have made a careful selection of 30 urban circuits in the main cities of the world, illustrated by the design studio of Javier Errea, with spectacular infographies (computer graphics) that signal the dreamy running circuits. Places where we may have already been and others where, without a doubt, we would like to practice our hobby.
A wonderful sport, full of advantages and that does not understand of ages, finally embodied in a book that will make you travel accompanied by the comments of the most known runners.

Submitted my piece on 9/30/2017- will keep you updated!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

If you happen to read my original blog post and then read what I submitted for the book- I bet you can see the big difference I had in help! (you can go to 2016 archive and then search Crissy Field for the fastest results around my blog).

Thank you so much DREAM TEAM!!!!!!!!!!!

Friday, August 25, 2017

Spartans take over Hawaii August 2017

The night before the trifecta is really where I Test all the mental training I have done. As my head wraps around my next adventure and goes off into crazy directions- I then learn to listen to my stomach.

My gut is the direct route to my sub conscious and as my mind has a hard time accepting my reality, my stomach has a lot to tell me.

My gut tells me I'm ready for this trifecta weekend.
I have traveled a lot this year and have done a couple of races back to back.
I have completed the obstacles training certification course.
I've watched the videos and read the blog posts.

Hawaii 2017- My first and last Spartan Beast- 14th/17 races for 2017

Aloha. Welcome to my complete experience of Spartans Take over Hawaii in 2017.

It was awesome, it was hot, it was exhausting, it was exhilarating, and I got to play in the ocean so I was a super happy camper.  I’m still peeling from my sun tan/ burn two weeks later.
So let’s start from the beginning. Thursday August 3rd I had personal training clients until 11:30 a.m. and then I headed down to Willits to pick up my bestie  so we can go off for a weekend on Oahu to do this big and scary race.

It took forever because, you know, the dang slide in between Piercy and Leggett. Seriously the first hour of traveling was in traffic. Then I finally got to Willits to pick her up and on we went on our way.

I had to meet someone in south city which had me going across San Francisco in rush hour traffic and questioning if we were going to make our flight at 10:30 p.m.

It took me 7 hours to get from Piercy to San Mateo. I need a private plane to do all my racing and traveling in the future. A helicopter would be nice too.

We caught the red eye flight to Hawaii so we could save some money on a hotel room and sleep on the plane and wake up in Hawaii. Well that idea worked great for me. Apparently I can sleep very well on planes. My friend on the other hand – couldn’t -and ended up being very sleep deprived and almost delusional on her first day.
We switched planes in Vegas and hoped on a Alaskan Airline flight. Our seats wouldn’t go back and it was a very uncomfortable sleep. I did buy an eye mask and pillow and found every which way to adjust my body in a chair to find the best for sleeping. Including putting the tray down and resting my head in my arms.

5 a.m. Hawaii time we arrived.

We found our rental car place and there were Spartans in front of us and Spartans behind us. I was fresh on the island and asked them all about their race experiences and what they were doing this weekend. We saw Spartans all over the island. On the beach, in the restaurants, Spartan logos on cars, Spartan flags…. It’s like we were pirates that made the voyage for the treasure chest.

After a while I got tired of talking to people about their Spartan experiences.

Plus our check in time to our Air B N B was a 4p.m. so we had 11 hours to kill before we could cuddle up in our own rooms and sleep this tried trip off before we hit our big  race.
We went to the Spartan event site and walked around, only to find out the starting line was a mile and a half in the valley and we actually were technically allowed to walk around the race course yet.

We found where we were going to park and catch the shuttle.

We drove up the island and hung out on the beautiful white sand beaches, we ate food at this awesome farm to table place and shopped at 7-11 for essentials like spray vitamins (that I just kept spraying in my mouth the entire time I was in Hawaii), flip flops, water and snacks.

We went out to dinner and by 4 p.m. we checked into this AWESOME air b n b where one of our hosts was doing the race as well for the weekend and went immediately to sleep.

When we talked to our first new Spartan friends in the car rental line, (that morning at 6 a.m.) he stated how he got so excited for the ultra beast he completed recently that he couldn’t sleep the night before.

This was not the case with us. We were exhausted. Polite enough just to check into our Air BNB and then crash. We were tired. We were exhausted. And when we slept; we slept like the dead.

I just told my friend I’ll see you in 12 hours and by 5 am we were up and making breakfast for our long journey into Jurassic Park.
Why do I love racing? I love racing for this moment- 5 a.m. just before the race. This is the time I get uncomfortable. The anticipation is exhilarating. And I know by the end of the day- today- I’m going to be a completely different person.

I let go of a lot before a race.
The person who pissed me off for this or that- forgiven.
The problem I was wondering about- forgotten.
My personal dislikes about myself- loved.
My past training and life experience- upgraded.
Wondering how I got in this mess- and how I will survive? full force.

Life is so much different before the race. My perspective completely changes.
I am a whole new person transforming right before my eyes.
So we get to kalula ranch and park. Waiting for the shuttle we run into the cross fit owners from back home a few people in line behind us. The guy signed up for the boston trifecta and is hoping he can get it switched. He is also starting at 7:30 a.m with the elite men and its 7:00 a.m. right now and we aren’t even on the shuttle. His wife will be running tomorrow and came to cheer him on today.

We get to the starting line and see our friends from the gym. Southern Humboldt Fitness and Strength Chamber Cross fit meet again in Hawaii!  It was really fun to do a destination race. We all work out a lot and it was cool to see how our training had paid off.

Our original start time was 8:15 but we got moved up to 8 a.m. We did make it in time to watch the elite men start (my FAVORITE part of racing- YUM!!!) and the elite women as well.

The last elite women to enter the corral was my biggest inspiration of the race. She was overweight and had a crew of people (like 4) to help her through the race and the obstacles.

The classic Spartan start line has a 5 foot wall you must jump just to get to the start line. If you have a hard time getting up and over this wall- you are going to have a very hard race.

This woman needed 2 people to help her up and over the wall just to get to the starting line. She was walking the 13 mile race. I knew from the first moment I saw her try to get over the wall that her race would be a long one.

As I ran past her- I told her that she was my number one inspiration for this race and no matter what I was going through with my struggles- they would seem like cake compared to what she had to go through during this race.

We are all fighting our own inner demons.
So lalalala the race is going great. My friend and I are way undertrained for this half marathon with obstacles but who cares? Were in Hawaii and no matter what we are crossing that finish line.

My friend requested that if the helicopter tried to take her out- I’m too drag her body off the helicopter and drag her across the finish line. We didn’t come all this way to get disqualified.

We are running and doing great, jumping walls and going through water and blah blah blah… this place is so beautiful… it’s hot and humid and then we get to the bucket carry.

To me the bucket carry is a bitch but also a piece of cake. You want to get through this obstacles as quickly as possible. You DON’T EVER NOT NEVER put the bucket down. If you have to rest it on your leg- but that’s it.

So I push hard through this- every time. I’m practically speed walking through this obstacle. And I finish and take a seat and wait for my friend. And wait and wait. And heck where is she?
5 minutes later she makes it- informing me that she almost passed out. Oh shit I thought- we need to slow this down and pace ourselves.

But of course we didn’t. Flying over walls and making our way up this super muddy mountain in the middle of the fucking jungle- holding onto muddy trees and ropes just to get up this dang mountain.

Peoples shoes were coming off because the mud was sucking them up.

And then we passed Jeff’s dad.

Now Jeff’s dad is 70 years old and he is doing the beast.  He took a little break and let people pass him as we are going up this super muddy back country road. We have our little bonding moment and then we are off.

We had a memory test which we completed and passed fair and square. We did have sharpies and were thinking about writing it down but then decided to race the race without cheating. And later on we did complete the obstacle and I was jumping and cheering for joy!!!!

You have to remember that it takes a lot of energy to complete an endurance race of this sort and brain power is the biggest zapper of energy. This would be an easy obstacle to miss if you haven’t been taking your fish oil or omega 3’s!!!

The three obstacles I missed were the traverse rope (should of went over instead of under, the spear throw and the twister).

Everything else I could complete fine.

Tire carries, log carries, farmer log carries, wall jumps at any height, barb wire crawl (I did feel like throwing up with too much rolling), A frame, Sand bag carry was tough ( I had to stop and was squatting and holding the sand bag until someone came up behind me and told me I got this- I said ok- because you said I got this is the only reason I’m moving forward- thank you stranger- we are all in this together!)

Hercules hoist was fine, almost lost it on the Olympus but made it! Rope climb was brutal and I had some narly rope burn after.  Fire jump and wha- la. My first beast complete.

The thing was – I didn’t pack enough fuel for this 6 hour and 41 minute race. And I was so hungry for the second half of the race I decided to walk to conserve energy so I could complete the obstacles in the end.

I was so hungry I was contemplating if I could beat up the wonderful and friendly volunteers and get their food. I was so hungry I contemplated eating food out of the trash.
I was so hungry- all I could think about was that I was dead and that I may never eat again. Maybe I died and heaven was like an all you could eat buffet that I would reach on the other side.

I got a really weird survival instinct for food. And what a blessing it is to eat everyday – 3-5 times a day.

Now every time I eat I say that you to the universe.  Eating is so wonderful and so essential to life. Food is medicine and medicine is food.

Back to the race...

Half way up a mountain was where my friend and I got separated.  I had to take a break and she said she would meet me at the top. Once I got to the top she was already running down it.

Her story was that she thought I was behind her and when she said, "do you want to run all the way down- I said yes." Except it wasn’t me saying yes but another racer that looked like me from the corner of my friends eye.

So left all alone on this island with no food- racing my little heart away- to get through it I just told myself as long as Jeff’s 70 year old dad doesn’t pass me- I’m good. Which was good until I was doing my burpees for the missed spear throw and guess who passes me- Jeff’s dad. lol.

So then I told myself that even if I came in last place- I totally got my money’s worth!!!

And yeah- so we didn’t train for this race. I had my epiphany that training for all these Spartan races and obstacle races just takes way too much time and it was time for me to specialize in ONE RACE.


So I decided that local 5k’s would be my race.

Long endurance events really wear and tear on the body and I didn’t see myself doing a long endurance race in 10 years.

But 5k’s!! 5k’s turn me on!!! I could definitely see myself running and winning 5k’s in 10 years and beyond. This is a race where I could work my fast twitch muscles and really build muscle instead of having it wither away from long endurance events. Plus 5k’s are short. Going from 30 minutes and shorter and shorter as the years go on.

My goal is to run a 5 k in just over 18 minutes. – 6 minute miles. And to have my name on the record books for the Humboldt Redwoods 5k. in Weott, CA.

So the whole time I was going through this race I TOTALLY GAVE MYSELF PERMISSION TO SUCK!!!!!!!!!! What a concept. Instead of being kinda good at a lot of things – I Have changed my way of thinking to actually sucking at a lot of things but being the best in the world at one thing.

So I had to pick one race that I can just smoke everyone under the sun at and I choose the 5k.

I also thought there was going to be a giant uproar in my little racing community when I announced this to my closest racing friends and all they said was “COOL!”.

My one buddy who I met in Monterey- who’s only real connection to me is Spartan races was actually happy for me on “finding my race”.

I told another buddy of mine and at first he didn’t believe me when I said I was going to stop Spartan Racing. And then he was like yeah whatever- well see what you really do.

It was really amazing and I realized that no one really cares what I’m doing in the race community as long as I’m still racing.

  Anyways, I was suppose to do the trifecta weekend in Hawaii but at 3 a.m. I made the executive decision to skip the 2 races on Sunday and go hang out on the beach instead. I told my friend at 5 a.m. Sunday morning with her response being- “You’re a crazy bitch, and I would of supported you racing today- but I’m so happy you're not!)

We had a wonderful day hanging on the beach, checking out pearl harbor and then getting our flight delayed until the next morning and sleeping in the airport. Catching another flight the next day and then heading home.

The shortest trip to Hawaii I ever made in my life. But also the most memorable.  My friend wants to go back and hike stair way to heaven with her boyfriend. I told her not to die.