Mediocre Miles- From Zero to the Vermont Triple Crown: A Beginner’s Running Journey

Last November I was working with a client who explained the Vermont running ‘Triple Crown’. Three agricultural themed races - Sap, Milk, and Cheese runs- that if completed, the triple crown is earned.

There is also a commemerative tote bag involved…

So I signed up for all three races with the first race being 8.5 miles on April 27th.

At the time of registration I was running 0 weekly miles.

Now, I am no stranger to aerobic work. The Purposeful Strength studio is complete with an echo bike, concept 2 rower, and ski erg. However when it comes to running….0 weekly miles is still a big ‘ol zero.

ArticlesCasey LeeMarch 28, 2025Comment

3 Dumbbell Exercises To Get STRONG!

I’m a fan of all strength training tools.

Machines. Great for stability and working higher rep sets.

Barbells. Awesome for loading and getting heavy sets in.

Kettlebells. So unique and amazing for complexes. (Plus they’re quiet if you workout while your family sleeps!)

Dumbbells. Well, these might be the most versatile piece of equipment yet. You can get heavy, you can get stable enough, and you can also challenge your body in unique ways.

Casey LeeJanuary 23, 2025Comment

How Do You Stay Consistent With Workouts? My 3 BEST Strategies...

A few months ago I wrote a newsletter about how I had exercised 111 out of the past 113 days. Since that newsletter was sent on December 2nd, the only day that I have not exercised was Christmas. I don't say that as a flex in anyway, and trust me, not every workout is 'hard'.

Yesterday I my workout was the bike for 30 minutes, never got my heart rate above 120, and stretched for 20 minutes afterwards...it's okay to have easy days people.

What I'm getting at is that to achieve consistency you need to have one overlying skill.

A plan. Specifically a 3-piece plan.

What's a 3 piece plan? Ah, so glad you asked.

Casey LeeJanuary 22, 2025Comment

Strength AND Mobility...Here's How You Do BOTH

Confession. I don't 'follow' a lot of other Personal Trainers. When it comes to social media, I don't particularly care to see what other trainers put out, what their gyms do, or the info that they share.

Not that it's bad information, sometimes it's really good.

I am just too close to the information. When I see other Personal Trainers talking about how to craft the 'best' workout...or what exercise helps achieve (insert body part here)...or any of those buzzy topics, I just know that there is typically so much context that can't get shared through social media that I just tune out.

ArticlesCasey LeeDecember 10, 2024Comment

3 Things I Did Differently (In My Own Training) In 2024

2024 isn’t done yet, but as the calendar turns to December…and I just placed my order or a 2025 daily planner…I can’t help but get a little reflective on the past 12 or so months.

I very rarely write about my own training - however, I do plan on sharing more about it on my website and on social media going in 2025- but I do get asked what my workouts look like on occasion and thought it would be fun to write about.

So alas, here we are. Three things I changed in 2024 within my own workouts…

ArticlesCasey LeeDecember 2, 2024Comment

3 Lower Body Movements For a Pain-Free Workout

This past summer I celebrated my 35th birthday. With this turn around the sun brings the completion of my 15th year as a Personal Trainer. Not only am I stoked to have made it 15 years in the same profession, 15 years of 'practice' has taught me a very valuable skill.

Helping people workout around their pain points, or 'body baggage', as I so affectionately call it.

One of the biggest culprits? Sore knees! Whether it's from a botched knee surgery in the 80s or 90s, something 'crunchy' from an old injury, or just plain 'ol achey knees, sore knees can be a major deterrent from wanting to exercise and exercising well.

So without further adieu, here are the 3 'go-to' lower body movements I use with my clients that have sore knees.

ArticlesCasey LeeNovember 8, 2024Comment