New Years Resolution time!


New Years Resolutions…

Some hate them.

Some love them.

Some set them and easily reach them, while others struggle. 

Some bullet journal.

Some set a resolution/goal for each month.

Some set resolution/goal for each part of their lives. 

I have written about New Years Resolutions before on this blog. You know… I am pretty big on goal setting.

I normally set a detailed goal with a plan of action. That way I have a strategy of how I’m going to reach the goal and by when. 

This year, I want to do the opposite. 

People don’t set Resolutions because they assume they won’t ever keep them. Well guess what?! You don’t have to reach every goal. 

This year, I’m going to set a crazy, dreamy, big goal, that is almost unreachable. I want to see where this goal will take me, and what amazing things I will learn and discover along the way. This goal isn’t about reaching the goal, it’s about he journey. 

Happy 2017! 

Do you set New Year Resolutions?

copyright 2017 sweat1xdaily 

November Recap, December Goals! 

Before I tell you about November, let’s back track to October…

(For those who are new to the blog, here’s a quick recap of October. If you’ve been reading skip first paragraph.) 

October was such an amazing month! I closed October by setting a new marathon PR at the Marine Corps Marathon. This marathon was my 4th, and my first full marathon as a mother runner. It feels incredible finishing this marathon, knowing my daughter has been with me every step of the way. 

The week after I ran MCM, I got the marathon blues. My training program was such a time commitment, but then my race went by so fast. And with no more future races to train for, I felt a little lost. I ended up almost signing up for the Richmond Marathon, which was two weeks later. I ultimately decided not to do it, even though I was totally trained to.

Because I had just finished running a full marathon, November’s focus was on recovery miles and fun running. 

I went into November with out a plan. I  didn’t track all of my runs – some were tracked on my Garmin, others on Strava. I ran two shorter races for fun- The Operation Turbo 5k and the Alexandria Turkey Trot/ Del Ray 5 miler.  Both races I ran with Zoe, as I pushed her in the stroller. It was so fun!

Now it’s December! Although, it is just the beginning of December, 2016 is coming to an end. This year has been incredible and I’m hoping to end it as good as it began. 

Because I am currently in off season, with no races to train for. I think it might be fun to participate in Runner’s World run streak. It is simply run every day until New Years, even if it’s just a mile. Find me on Instagram @sweat1xdaily, if you want to follow along. Or participate by following Runner’s World on instagram @runnersworldmag and use #RWRunStreak when you post a run photo. 

This December, I also want to spend time focusing on strength training. It’s time to build some more muscle again and get stronger. 

So this December is all about streakin’ with Runner’s World, building some serious strength, and spending time reflecting on 2016. 

Has anyone done a run streak before?

copyright 2016 sweat1xdaily 

July training Recap & August Goals plus tips on Smart fitness Goal Setting.

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July Mileage
July – It was hot and sweaty, but I followed my marathon plan and I am now use to the heat. I am seeing distance progress every week.

I have run 96.8 miles for the month of July.

This is great, but I know I can do more, do better, run further, run faster.

I am looking forward to increasing my mileage for the month of August, as my marathon training gets more intense.

AUGUST GOALS:

My main fitness focus right now is training for my October marathon, The Marine Corps Marathon. This means following my training plan by Hal Higdon (Intermidate plan.) For the month of August I will be running at least 138 miles.

Along with the training plan, I will also try to work in some strength training, hill repeats and track workouts. Although, I am passionate about weight lifting, it is definitely not the priority at the moment, running those marathon training miles is. Plus, because I am running with my baby during the week, running with the extra weight of the stroller has really helped strengthen and use my core/upper body muscles in a different way. However, strength training is so important for running further, faster, and injury free. So I am going to make more of an effort to fit it in weekly, and take it to a more intense level on my lower mileage weeks.

To make it easier for me to fit in strength training, I have invested in gym equipment and made a space at home for my own personal gym. (Look for a post in the future about how to set up a home gym.) Two years ago, before I got pregnant with Zoe, I was a regular at my gym easily lifting weights for an hour or two 5x a week. Now just the idea of driving to the gym, parking, and then waiting for a bench to lift at makes me stressed, it takes up to much of my valuable time, and I felt like I was always rushing. Plus, I am now much more self motivated. I still have my gym membership, but as of now, my home gym is the perfect fit for my busy working mom lifestyle. I don’t feel rushed, and I can workout at night, after my baby goes down for the night. Run in the morning, lift at night.

So now that you know how July went and some of my plans for August…let’s talk about goals.

My Ultimate Goal- Run the Marine Corps Marathon, in under 4:19:00, on October 30th 2016.

Serious Goal for August –¬†For the month of August, I plan to run 138 miles, also incorporating strength training, hill repeats, and track workouts, high knees and plyometrics.

With that being said lets talk about smart goals…

How To Set a SMART goal…

Setting a goal is easy, but reaching it is hard. That is why you want to make sure your goal is smart.

What makes a goal smart?

The difference between a goal and a smart goal, is that a smart goal is specific with a plan of action.

EXAMPLE 

(This is NOT a goal of mine, it’s just a common goal.)

I want to loose weight Рis NOT a smart goal. Change this goal to a smart goal it would look like I will loose 15 pounds by November 1st, by meal prepping and eating organic whole foods. You have exactly the amount of weight you want to loose and a time frame to achieve the goal in, with an idea of how you are going to reach your goal.

Once a smart goal is essablished you will need a plan to put into action to help you succeed at reaching this goal. The more detailed your plan the better.

Now that you understand a smart goal we can talk about mine.

MY SMART GOAL

I will be running the Marine Corps Marathon, in under 4:19:00, on October 30th 2016. (This is a smart goal, because I am registered for a specific race, with a specific finishing time, scheduled on a specific day.)

This goal is my ultimate smart goal, however, my August goal is to run 138 miles for the month. (Again this is smart because it has a specific amount of miles to run by a certain time.)

Another thing about my ultimate goal is the finishing time goal. 4:19:00 is what I am planning on running the marathon in, so I am pacing myself during my training runs to prepare for this goal. However, race day is unpredictable and anything could happen, so I will reevauate during the race whether I run slower or faster. I have other time goals in mind for if I end up running slower (4:30:00) or faster (4:15:00).

MY PLAN of ACTION

I am following the Hal Higdon Intermediate marathon training plan. In the plan I am running 5x a week – 2 easy short runs, 2 mid distance runs, and 1 long weekend run. I am cross training 1 day a week and resting one day a week.

I am increasing mileage for two weeks, (higher mileage weeks) and then tapering down every 3rd week (lower mileage week).

I am running with my daughter pushing the running stroller on my week day runs. I am running my long run on Saturday morning solo. My baby and I have a morning routine. We wake up early, eat breakfast, and get ready and hit the running trail. We have to because it has been so hot.

Additional goal: My body is ready to take on more so I will add hill repeats and track workouts to the mix and do strength training on lower mileage weeks. High knees and plyometrics is also something I will be adding for speed.

I am wearing my garmin 620 to record my pace, distance, cadence. With that being said, I am keeping my long run pace at marathon pace, nothing faster than 9:30 min/mile nothing slower than 10:00/mile.

I am also recording my progress using the Strava app.

I will run 138 miles for the month of August because my plan says I will.

TIP

My training plan is an 18 week training plan. I write each workout, each training run, on my calendar, as if each workout/training run is an appointment I have that day. 

There is no guessing, every workout/training run is written down for the upcoming weeks until race day.

Another tip: 

If you need motivation find a running buddy or running group. If no one is interested in running with you, which I have found in my case, then read running blogs or find an online running community. There is an amazing running community through Instagram.

Always keep it fun!

Fun – Along with my serious goals, I always like to have a fun one. A fun goal helps motivate me to complete the serious goal. For the month of August, while I’m running 138 miles, I want to see more sunrises, see more sunsets, and find more street art and city murals.

Below is a picture of me running along side of a mural in my neighborhood.


What is your monthly mileage for July?

Do you have a run goal for August?

Lets run all the miles!!


Carpe Diem & Balance

6a011168668cad970c016302eba872970dLately, I have been craving yoga, and thinking about Balance, and being present.

I read a lot of fitness and healthy lifestyle blogs. Whether it is the sport they participate in or the diet they choose to follow, some of the athletes of these blogs, seem obsessive and extreme in some way or another. For example, body builders are putting on more gains during the off season and become even more lean weeks leading up to their show, claiming they are bringing an even better package to the stage. They are counting every macro, and the debate of which diet plan is constant – should I eat clean, or will IIFYM be a better choice? When it comes to long distance runners… They are running even more races, and some are choosing to run further distances.

All of these athletes are inspiring because they show passion, dedication, and hard work.

It is hard to tell in blog world, what the truth is… Just because someone only blogs about running, or prepping for a show, doesn’t mean, that is all they do. No doubt about it, these sports are time consuming and those who participate in them are very passionate about the sport they choose, but they do have rest days, and some are parents, and they go to work everyday. See my point?

Lately… I have been seeing these athletes ease up a bit and begin to talk about some of the other things in their life, and some have even talked about the importance of balance.

The more I think about it, the more I realize I need to work on balance in my own life. It is hard to juggle everything, and when one point of life gets busy others need to take the back burner, right? Not in all cases. By planning ahead and setting time aside for each task things can get fit in. It is important to figure out what your priorities are… Don’t let one part of your life take over.

I have read a couple blogs where the athlete made their sport and diet their life, and they ended up getting burned out or injured. They realized they needed to be more balanced. Actually, by being balanced they saw better results mentally, physically, and emotionally.

Balance is important in diet as well. Stop choosing a label (paleo, gluten free, vegan, low carb, clean eating, IIFYM,) ¬†to describe your eating habits. Start eating balanced healthy meals. Instead of obsessing over food, lets fuel our bodies. Nutrition isn’t restrictive, it’s healing.

 

Another aspect of life where balance is important is when you goal set. As I said in previous posts, I am a “goal digger.” I always set goals, and try to reach them. Once I reach them, I set new goals. Goal setting is very important, it is a glimpse of what you want for yourself in the future. It helps you challenge yourself and keeps you on track. However, you need to be balanced too. By always worrying about the future, you make forget to live in the present.

This is true for me as well. I love the word Carpe Diem – seize the day, but I don’t always live that way. I need to stop focusing on the future and start being more present, seizing the day.¬†large

 

How do you stay present? How do you stay balanced?

© 2014 sweat1xdaily

Hello December, I am a Goal Digger!

After getting my wisdom teeth pulled at the end of October, my stress level finally went down. November began stress free, and I became aware of the cheerful holiday spirit, which was making its first appearance. The month was full of crisp fall runs, colorful leaves, and lots of big bold fall flavors. November ended, with a relaxing thanksgiving holiday surrounded by friends and family- there was lots to be thankful for. Yesterday, I said my final goodbyes to November, and today I am saying Hello to December.

goal hello december

December is an interesting month, because it is the last month of the year. People get so wrapped up in the traditions of Christmas that they forget to focus on goal setting. Yes, December is the the month to celebrate Christmas, but it is also the month to reach your final goals of 2014 and start to set new ones for 2015. In 30 days we will be saying goodbye to one year and hello to another. goal1

Time to be a …goal digger

A couple of my December Goals are…

 

Personal Christmas related:

  • Celebrate Christmas! Get my Christmas tree, and decorations up. Christmas only happens once a year, so the sooner I can get my Christmas decorations up the better. Time is flying by and if I wait too long, I won’t have much time to really enjoy it. I don’t over decorate. I have a tree, and a few things here and there. One of the joys of being a home owner is the fun of decorating, but if you rent you can decorate too. I choose pretty Christmas decorations, over funny tacky ones. One of my favorite thing about decorations is the warm white lighting the Christmas tree lights give off. I also love the smell of a live tree. The reason why it is important to decorate is because it really does lift your spirits and reminds you to take in all of the holiday cheer.
  • Decide if I am going to give out Christmas cards this year. We only have 25 days until Christmas.
  • Figure out who I need to buy for. I already bought a couple gifts, but I need to finalize my list and shop, shop, shop. I want to shop at Christmas markets and specialty shops.

Health and Fitness Goals:

  • Continue cooking my own food. The more I cook, the more I know exactly what I am eating. Plus cooking is fun, and eating my own food is satisfying! Abs are made in the Kitchen! Update blog more with delicious recipes.
  • Continue to read labels and reduce sugar intake. I QUIT SUGAR remember (wink wink) Set goals for 2015.
  • Run, Lift, Yoga. Start thinking of goals for 2015, and races.

House and Home:

  • It is amazing how much we have done with my little 1950’s duplex. Two years ago we started with nothing, (we¬†were sitting on beach chairs in the living room, because we didn’t have a couch.) But thats what it takes when you want to start from scratch. Things have really come along. I can’t wait to share with you some of our DIY projects.

Blog:

  • This month on the blog get ready for a lot of GIFT IEAS.¬†I’m going to be telling you the best gifts for runners, yogis, and gym unicorns. I am also going to be talking about what to get your foodie. So if you need Holiday Gift Ideas. Stay tuned.

Happy December 1!

goal holidays

 

What are your December Goals? What are your December traditions? What do you want for Christmas? Leave a comment below.

© 2014 sweat1xdaily

Tips on how to keep your New Year’s Resolution!

Happy New Year!4e777969cd7382b6a99a3809cca1c625

What is 2014 going to be like for you?

You can’t control everything that happens to you in 2014, but what you do have control over is which goals you choose to set and how you plan on reaching them.

Most people hate New Year’s Resolutions. Most people think they are pointless, and never set them. I guess, I’m not like most people, because I love them. I always set them, and I make a great effort to stick to them.

And although, I make a resolution for the year, I also always have other goals I am trying to reach. After reaching my current goals,  I then set new ones.

However, not everyone is constantly making goals, and for some, they dread it. Others set a New Year resolution and by February forget their resolution ever existed.

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So here are some fun tips to get you setting a New Year resolution and sticking to it.

  • Be specific, and well detailed.
  • Have a game plan.
  • Be inspired and find support.

The two most common resolutions are…

1) Diet and loose weight. 

If this is your new year resolution, the odds are you are going to fail. Why? Because there is no game plan. A couple years ago, my resolution was, “I’m going to eat one unique, exotic, interesting food a week.” This resolution being more specific¬†was totally doable. It¬†got me out of my rut of always throwing the same food into my grocery cart. It also got me exploring health food stores, such as MOM’s Organic Market and Whole Foods. I would literally grab one item I knew nothing about, and throw it into my cart. I would go home research it, learning how to prepare it, and what it went well with. This one small resolution changed my life. I began exploring new food options. I discovered a passion for cooking. ¬†I started meal prepping. And with out even realizing it at first, I began to eat healthier and loose body fat.

0019f04590beca7cf63eb89e770abeccSo this year, instead of focusing on dieting, and counting calories, try focusing on living a healthy lifestyle. Focus on making healthier food choices. This may not be as easy as it seems, because the sad truth is that many people are confused and simply do not know what is healthy. If you fall in this category it is not your fault. Advertisements play so many sneaky tricks on us by calling products fat free, low fat, diet, when the truth is these products are really overly processed, full of sugar and chemicals. Even fat free milk, which sounds healthy, is actually processed. They suck out the fat and replace it with chemicals and 12 grams of added sugar per cup. The average woman should only get an average of 25-30 grams of added sugar a day.

So start to educate yourself… This is important!

It’s time to…

  • Read labels and avoid chemicals.
  • Promise yourself that you will choose organic, cold-pressed, raw, unrefined, unprocessed foods.
  • Eliminate added sugars.
  • Meal prep.
  • Cook your own food.
  • Have fun by researching and trying new foods and recipes.
  • Become a foodie, and choose high quality foods.
  • Really make an effort to learn about exactly what you are putting in to your body.
  • Download apps, get the tools, you need to succeed.

This may be a time commitment and a financial investment, but it is worth it in the long run. You deserve this!

Once you have truly learned about selecting a healthy food choice, and your get on a regular routine of living a healthy lifestyle, it is then that you can take it up a notch. It is then that you can count macros and carb cycle.  There are a lot of apps that can help you learn a healthy food choice, and later log your food. My favorite is My Fitness Pal.

2) I’m going to work out more… is another common resolution.

If this is your New Year resolution be prepared to fail. Why? Again there is no game plan. Instead, choose a plan. There are tons of free weightlifting plans on bodybuilding.com.

Weight lifting

961f5fe107c5336873307876076622b7In 2013, I decided, along side of my running I was going to incorporate weight lifting, into the mix. I had been running everyday, but wanted to improve my speed, and prevent injury – so it was time to get strong. When training for a full or half marathon I always had been successful while following a disciplined training plan. Because of this, I knew I needed one when it came to weight lifting. That being said, I saw amazing results in the weight room because I followed the Livefit Trainer, by Jamie Eason.

Honestly, the Livefit trainer changed my life. I have never seen such amazing results in my body, and the best part is my running has significantly improved.

“Change your mind set. Stop focusing on getting skinny! Instead focus on getting strong. If you focus on getting strong, the fat will melt right off.”

f57e16d7b28f64b14239426e40d574f6One way I found success was to record everything. When you write down how heavy you are lifting, next time you lift heavier you will feel more accomplished, by setting a new PR. Also when you record everything, you will be amazed how much you are actually doing. One leg day, after counting all of my reps and sets, I discovered I did 180 squats that day. Pretty amazing!

Running 

22f9d787894089d24454f97454f7d2fcMaybe you don’t belong to a gym… maybe you would rather choose to run as your source of exercise. ¬†Well you are asking the right person, because I am a runner. Running is my thing.

Again you need a game plan and a detailed goal.

Start Racing…

I love racing, so this New Year I would suggest signing up for a race. By signing up for a race, you will have a specific date you must physically be ready to run by. In the summer, in the DC area, there is a 5K every friday in Crystal City. So if you are choosing to run shorter distances such as a 5K, consider signing up for several. Maybe your goal will to be to race once a month.

If you are choosing a longer distance, such as half marathon or full, allow at least 16 weeks for training. There are tons of online training plans. My favorite running plans are written by Hal Higdon. I have trained for all of my full marathons, by using his plans, and I found success.

Log your miles…

Another option is to set a milage goal, for example, maybe you want to run 20 miles a week, or 100 miles a month. (These are all very doable goals.) Maybe you want to do a 30 day consecutive running challenge, where you run at least a mile a day everyday for 30 days.

There are several online running logs, you can use to keep track of your miles.classic-log Because I have a Garmin, I use the Garmin Connect center. But if you do not have a Garmin, you can use a free log on runnersworld.com. Another option is Daily Mile. There are also many apps to record your miles, such as, Run Keeper or Map my Run.

¬†Stay Inspired beyond social media…

Although social media sites, such as Instagram, Tumblr and Facebook can be very helpful and inspiring. There are times when you find an inspiring article in a magazine that you want to tear out and keep. In this case, I find it very helpful to create a story board, or inspiration board/wall. This is simply a physical spot on a wall, or a cork board that you can pin inspiration and notes too. This helps you stay organized. Another option is to join Pinterest, the online option for a pin board.

Also if you keep a day planner, don’t forget to write down your daily workouts, and good eats.

To find support…

The people who see the best results in most cases have a workout partner, or a running buddy. Sometimes it is hard to find someone with the same schedule as you. (I have struggled with this.) ¬†So in order to find support there is a ton of online fitness community you can join. My favorite is What’s Beautiful by Under Armour. What’s beautiful is free, and by joining you are able to learn new things, be inspired by others, participate in challenges, and get never-ending support.

Instagram is another form of social media, that can make a huge difference in keeping you motivated.  People think Instagram is just a personal photo sharing app, but the truth is Instagram has much more to offer.

Instagram is an information source. You can search hashtags that lead you to, personal trainers, running coaches, small businesses, professional athletes, athletes trying to inspire, chefs, nutritionist, foodies, etc.

You can learn new yoga poses, new recipes, new workouts, new equipment, new gear, and so much more. You can follow people who inspire you. You can follow companies. The information and knowledge you can find, is at your fingertips. It comes quickly and is never-ending.  You can also hashtag your personal photos, which your followers and others  might like or comment on Рthis support alone may be just the motivation you need.

Another fun thing about Instagram is you can easily join a challenge. There are tons of challenges going on and all you need to do is use the challenge hash tag. There is also daily hash tags, such as #transfomationtuesday used on tuesday or #flexfriday used on friday.

If an online fitness community isn’t enough, try joining a Crossfit gym, yoga studio, running club/group, or local gym.

So there you have it.  These are my top tips on how to be successful when it comes to nutritional and fitness goals this new year.

Questions for you…

  1. What’s your New Year Resolution?
  2. What tips do you have to stick to a resolution?
  3. How do you stay inspired?

© 2014 sweatdaily

Articles you may be interested in.

  1. New Years Resolution 2013
  2. Food… doesn’t have to be fatty
  3. I’ve been drinking my sugar.¬†
  4. Livefit Trainer and Fitness apps
  5. Transformation Tuesday