Author Archives: Cherie

About Cherie

Cherie Gruenfeld, Boingo's official butt-kicker, is an Ironman age group champion and world record holder. She is a grand masters triathlete — a sport in which she didn't even start competing in until her 40s — proving that top fitness is achievable at any age. She has raced in more than 25 Ironman triathlons, has 18 wins overall, and has won her age group at the Ironman World Championships a whopping 13 times. She's also an incredible fitness coach with great insights on goal setting and fitness on the road. Have a question for Cherie? Email her at askcherie@boingo.com. You can also learn more about her non-profit organization, Exceeding Expectations on Facebook.

Featured Article

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October is one of my favorite months with the Exceeding Expectations kids.  As you all know, our top priority for the kids is, and always will be, education. That said, every October we participate in two athletic events that I feel are significant in laying the groundwork necessary for them to be successful in the academic world and in their adult lives.  The first of these events is the Challenged Athletes Foundation (CAF) triathlon, aptly called “The Best Day in Triathlon.” Here’s a brief overview from their website:  “In 1994, three friends started a triathlon fundraiser to help one man regain his independence after a tragic accident left him a quadriplegic. From one came many, and Challenged Athletes Foundation (CAF) took root in the belief that sports and an active lifestyle are a pathway to more in life. Since that fundraiser 25 years ago, CAF has been committed to breaking the financial barrier that individuals with physical challenges face to participate in sports and live a healthy and active lifestyle.”  Participating alongside challenged athletes in a very tough race gives our kids an additional perspective on their own lives. The racers on the course with them face obstacles that they

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A Day in My Workout Life

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Some of you have asked for a glimpse in the day of my workout life, and I’m happy to oblige. Here is a snapshot of how I balance my work (with Exceeding Expectations) and my workouts: The alarm rings at 5:00 a.m. I take a moment to luxuriate under the warm, cozy covers before tossing them off. By 5:30 I’m in the pool starting a 2500 yard swim, a speed workout consisting of short, fast intervals. Following the swim, I rush home for a quick breakfast and a little computer time, checking new messages that need immediate attention. Having taken care of the necessary business details, I pack up the bike and several gear bags and drive out to my favorite locale for some bike and run speed work. My bike ride includes both short, steep hills and long flat sections perfect for “redline” intervals. This ride takes about an hour and a half and is quickly followed by a run which includes a couple of extreme hills. It’s a short three-mile run but a toughie because it ends with an all-out one mile to the finish. A few minutes of stretching concludes the athletic portion of the day, and

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Need Fitness Motivation? Work Out With a Team.


This Saturday, March 5, a group of Boingo employees will gamely attempt their first triathlon in La Quinta, CA. These are folks who spend hours working as a group towards corporate goals. But this weekend, they’re laying it all out there – as a team – and shooting for personal fitness goals. When I joined the Boingo family, I brought along my belief that everyone can benefit from some sort of fitness program. However, I’m well aware that many folks find it a bit intimidating to start a fitness program. You’ll be happy to know that there’s a very good solution to that problem, and the Boingo folks are an excellent example. Being a part of a group and having a goal upon which the group is committed are two of the best possible motivators for getting into a fitness routine and sticking with it. –  When you’re having an “off” day, someone who’s feeling strong will pull you along. You’ll do the same when it’s your “on” day. –  You always know that others are counting on you: if you commit to meeting at the gym, you’re expected to show up. Whether you feel like getting out of bed

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Tips For Getting The Most Out of Exercise Aids (Mobile Apps, Video)

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You’re about to take a business trip and you’d like to do some type of exercise while on the road. Or maybe you’re in town, but working long hours and getting to a gym or a yoga or pilates class just doesn’t fit into your schedule. In the wired world in which we live today, this is not the problem it once was. One session on the Internet will give you a wealth of material that you can download or apps you can use on your smartphone. There’s no shortage of video instruction – at all levels – for those who are serious about wanting to keep in shape. One iPhone app that I think is very good is Nike Training Club (it’s free). It has options for different goals: getting lean, toned, strong or focused and different types of workouts for each. The workouts are short and targeted. They talk you through the exercises and give you video so you can see how it’s done. Let me give a few pointers on how to get the most out of these sorts of aids: Be sure to select the appropriate level. A sure way to get discouraged and lose interest

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On-the-Road Fitness: Getting Mentally and Physically Ready For That Important Business Meeting


Visualize this: You check into the hotel at 10:00 p.m. You’re tired and hungry. You’ve spent all day at your desk, in a taxi or on the plane, and your body is stiff and sore. You have an 8:00 a.m. meeting tomorrow morning and you need to be “on.” Does this sound familiar? Does to me. I spent many years experiencing this sort of thing. Let me give you a few thoughts on how you might best take care of yourself in this situation. First of all – avoid the temptation to rush to the mini-bar in an attempt to address your hunger. Whatever you find there will do more harm than good. Instead reach into your briefcase and pull out the decaffeinated tea bag that you always carry with you. Nearly every hotel has a coffee maker that you can use to heat water. Also in your bag should be a small baggie of unsalted walnuts and almonds mixed with some dried fruit. Eat this to take the edge off your hunger without leaving you full of empty calories. Snack on these as you unpack and get yourself set up for tomorrow morning. At the same time, start a

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One Step at a Time


Here is the scene of one of my typical days twenty years ago: It’s 3:00 in the afternoon and I’m sitting in my office in downtown Los Angeles.  I look out the window at the beautiful spring day and realize that this is the first time all day I’ve stopped to look outside.  I’ve barely been out of the office for the last several days, and I likely won’t for several more, as I’m about to scramble to LAX to catch a plane for Boston. Once again I have that same pounding headache that seems to have become an afternoon fixture. Something about this scene had to change, and change it did! I didn’t just put down my briefcase immediately to do my first Ironman. It was a journey that started with baby steps. And with the first day of this morphing into a new me, I lost the headache, so I knew I was onto something good. One step at a time can lead you to wonderful places – sometimes to a place you had no idea you could reach. As a first step, I encourage you to turn on your television to NBC this Saturday afternoon, December 18th,