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

It’s Crunch time! Christmas Wish List for Runners!

It’s CRUNCH time! You have a little less then one week until your shopping deadline, December 25th is here. If you have a runner on your buying list. I am going to help you, by revealing my Runner’s Christmas Wish list.

There are definitely some awesome universal running gifts but there are some that are particular to certain types of runners. Don’t worry I’ll walk you through it.

Let’s start with great ideas for stocking stuffers. Sometimes it is the little things that make all the difference, especially during a long run.

Here are my top favorites…

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These little tablets help your runner refuel. They dissolve into your runner’s water with in minutes giving instant energy. Once dissolved it becomes your runner’s source of hydration, giving them everything they need from sodium to electrolytes. The brand also has an ALL DAY option with a¬†lower sodium level,¬†for those runners who want to sip on nuun all day. ¬†Nuun comes in a wide range of flavors to satisfy every runner’s taste buds, for only $6.50 a pack. This product is for all types of runners and endurance athletes.

Sports Beans by Jelly Belly

ea2c1629-afec-4113-a6dc-842499df1040These beans are magical beans, at least to a runner that is. They are different from nuun because they don’t dissolve in water. Instead you chew about four beans every hour, washing them down with a gulp of water. And like magic, instantly, your runner feels energized. They refuel and replace everything your runner looses while sweating during a long run.

These beans have been with me during every training run and every race from 10 miler to marathon. These beans come in a variety of different flavors. They also come with ¬†the option of caffeine or with out. I normally use the ones with out caffeine, because caffeine gives me the jitters while I run and messes up my stomach. ¬†So keep this in mind- it is important to ask your runner if they perform well on caffeine or not. These sports beans are only $1.25 a pack, that’s a pretty good price for magic.

Honey Stingers Waffles

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Imagine this… Cyclists in Belgium training for the Tour de France, eating waffles as fuel on long training rides. This is how Honey Stingers Waffles were born. These waffles come in strawberry, vanilla, honey, lemon, and chocolate and the best part is they are Organic. My favorite is the honey flavor. They come in handy when you are crunched for time and need a quick bite before a run. I also like to keep them in my camelbak for a snack while on a long training run. The brand Honey Stingers also has gels and other refuel items. These waffles are $1.39 per waffle.

Body Glide

DownloadedFile-3This may not seam like a very exciting Christmas present, but to a runner it is. Body glide is a protecting layer that can be put on any part of the skin. This helps prevent chafing and blisters. I am that runner who always misplaces her body glide. So I am always buying new ones. I don’t go on a long run or to a race with out it, and honestly can’t get enough of it.¬†Body glide has saved me from a lot of stinging, bleeding, and painful miles. It comes in a small travel size and a regular size. Depending on sized Body glide is $6.00-$10.00. This is for any runner who experience chafing and blisters, but mainly for the long distance runner.

Bondi band

401849_10101091606728416_1103647335_n-1I first discovered bondi bands at a race expo and I fell in love. They are the ultimate running accessory. It keeps your hair out of your face, stays put, and absorbs sweat. They also are very personable, coming in different colors with different fun phrases written on them. $8.00 a band, for all types of runners, male or female.

iTunes Gift Card

unnamedMaybe your runner is a sprinter who needs some fast pace music to get their feet speedy… Maybe your runner is an ultra marathoner who spends hours chugging long miles on the trail. Which ever it may be, all runners need some new tunes to keep them motivated and help them push through that last part of their training.

Now for your presents under the tree…

Garmin Forerunner

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The Garming Forerunner is the heart rate, GPS, watch which takes your running to the next level. Use this watch as a tool to understand your heart rate and record your pace, distance, and cadence for all training runs and races. There is a wide variety of different Garmin Forerunners, to meet the needs of all the different types of runners out there. There is ¬†even the forerunner 310 that is for the triathlete and can record under water. ¬†Which ever Garmin you choose, know this… Garmin is the leader in the running community for GPS and Heart Rate. These watches range from $129.00 – $399.99.

Newton

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Newton running is a natural barefoot running shoe that helps you mimic your stride as if you were barefoot. They are light weight, have a low heel to toe drop, but because of their unique lugs they are able to absorb shock.

I have been running in these shoes for over 18 months and ran my fall marathon in them. Their motto is Hello Better and it is so true.  My running form has significantly improved, I am running faster and better. These shoes range from $119.00- $175.00.

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There are a lot of different ways to stay hydrated. Some runners prefer a running belt. Others prefer a vest that holds two water bottles one on either front side. I however use a camelbak.

When running on trails, or through the city it is impossible to rely on water fountains. I always bring my camelbak for runs 10 miles or longer. My camelbak holds 2 liters of water and has additional pockets for all my other belongings. This is ideal for marathon runners, or anyone running 10 miles or more. Camelbaks range from $50.00 – $150.00, depending on the size and model of the camelbak you choose.

Injinji 

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A runner will appreciate a high performance sock. It sounds weird, but socks do make a huge difference. I tend to get really bad blisters. But these socks are wicking and sweat absorbing. And although they may look weird, they will save your runner from blisters. These run around $12.00 and they are for all runners, even those wearing the Vibram Five Fingers.

Runner’s World Magazine SubscriptionRunners-World-South-Africa-December-2013

I have been reading this magazine every month for the last 7 years. As a runner, Runner’s World is your source of information. It is for all types of runners, from the rookie to the veteran. It touches bases on all types of running from 5K to ultra marathons, revealing the most current gear from shoes to hydration packs. It has inspiring stories, tips for racing, exercises and nutrition advice. It also has a race calender to keep you updated on popular races.¬†¬†If your runner does not have this magazine, they need it. Subscribe for $19.99.

Other good reads for your Runner…

Eat and Run by Scott Jurekscotts_book_big

This book is by far my favorite book. It is written by ultra marathon Scott Jurek. The book tells the story of his life as an ultra marathoner, who eats a plant based diet. However, it gets a lot deeper then running, when he talks about his friends and family. My favorite part is that this book also has pages of great recipes.

Born to Run by Christopher Mcdougall born2run_coverpb

This book has been out for a couple years now . It is a national best seller, so odds are that your runner may have already gotten their hands on it. However, if not this is a must read.

This book is about the epic adventure Christopher Mcdougall goes on to answer the simple question of why his foot hurts when he runs. He discovers that what we thought we knew about running was all wrong. We are born to run, barefoot. Read this book and your will not only be inspired, but all your questions about running will be answered.

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The Cool Impossible by Eric Orton and Christopher Mcdougall

If your runner has already read, Born to Run, then The Cool Impossible is the next book to read. This book will become your running coach. Teaching you how to strengthen weak areas, so you can have proper running form, and transition safely into a barefoot runner.

 

 

So there is my list of the best running gifts. However before you buy anything…

Make sure you are a Kind Runner! Check out kindrunner.com.

“The reason we race isn’t so much to beat each other… But to be with each other.” ~ Christopher Mcdougall

I wish you the best this Holiday Season, and although, there is tons of pressure to give the best presents, in the end it is not that important. Always remember the true meaning of the Holidays is to be with each other.

© 2013 sweatdaily

Marathon Training Update

The start to my Marathon Training didn’t go as well as I wanted it to, because ¬†I traveled to Vegas and then came home with a really bad cold. It has also been really confusing for me, because this last year my longest race was a half marathon, with the focus on running form and speed. But now that I am in marathon training mode I am running farther, but slower. I am not that worried about speed though, I am more concerned about going the distance and getting all my miles in.

This week was a really good week. I got all my miles in. And I am starting to get my Mojo back.

On Friday, 8/2/14, I ran my long run for the week. It was only a 10 miler, but it was a hot 10 miler. Humidity was high. When I ended my run, it was 90 degrees.

946315_10101253480482116_1644004689_n-1When I was reading Runner’s World I came across the quote above. I love it and it is so true. I’m going to tell myself this every time I don’t feel like running.

On Saturday, 8/3/13, I headed to the gym and lifted heavy. I worked chest and abs. ¬†Then I changed at the gym, into my running clothes/shoes, and headed out to do 6-7 miles. It was around 3:00 in the afternoon, so it was hot and humid. The temperatures were as high as 90, but it was overcast and started to rain a little. Unfortunately, my run ended early because I tripped and fell at around 4.5 miles. Thank goodness I was close to my car, and didn’t have to run too far with bloody hands and knees.¬†1094782_10101255793841126_745558221_nAlthough, my miles weren’t super fast, and I fell, I was still feeling really good durning this run.

Today, Sunday, 8/4/13,¬†it was 75 degrees, windy, with no humidity. On my break at work, I sat outside to read, and felt a little cold. After I was done with work, I couldn’t get my running shoes on fast enough. I ended up running 7 amazing miles. What a difference it is when the weather is a bit breezy and cooler!¬†1098181_10101257661124076_1265396807_n

This is my first time blogging while training for a marathon. I am having so much fun keeping track of my training this way. I also have been reading tons of other blogs where the blogger is also in training for Marine Corps Marathon. Reading about these bloggers’ training experiences have been so cool and motivating.

I hope everyone has had a good weekend!

What type of miles did you get in? Have you ever fell while running?

© 2013 sweatdaily

 

 

Thankful for The Boston Marathon!

Sorry I have been MIA this week. I am in Miami! I have tons to write about because life is very busy and exciting right now. However, at the moment, I am soaking up some much need vitamin D, and swimming in the ocean in South Beach – I am going to keep this post short and sweet.

So with that being said let me reveal to you my beach read…

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Yep you guessed it… Runner’s World!! I didn’t get very far before I was inspired!Tomorrow is the Boston Marathon and although I have yet to qualify for it, like most runners, I too have the dream to someday run Boston. However, in the mean time volunteering sounds very appealing.

While reading Runner’s World I came across the article, Boston Prep. One of the things they talked about in this article was The Artist of the Boston Marathon.

In 1982, Jack LeDuc got race organizers’ permission to jazz up the simple starting line from a white strip of paint to the race logo and his own creative designs.

Being a runner and an artist, I not only found this article interesting, but super relatable. It is very cool to read about who is involved behind the scenes of this amazing race. It also is interesting that they highlighted the ART of the marathon, because this is a very important aspect of the race that is overlooked and under appreciated.

Anyways that is what I have for you for today.

Is anyone running Boston? What is the volunteer service or overlooked aspect of race events that you are most thankful for?

Thank You, volunteers and marathon race organizers. Good Luck running Boston!

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Runner’s World is talking about Newton shoes

 

 

 

 

 

 

 

It’s funny how once you hear about something, you start to hear about it everywhere. Well thats what happened to me with the Newton shoes. After seeing the Newton shoes at the Cherry Blossom 10 miler, I went home excited about participating the next week in the running form clinic, and started reading the April issue of Runner’s World, where there was a several page spread dedicated to an article about Newton shoes.

A couple years ago when I read the book, Born to Run, by Christopher McDougall, the Vibram FiveFingers first became popular. I wondered is this barefoot running concept just a trend? A trend similar to the Atkins diet, where everyone starts doing it, but then five years later, experts reveal that evidence shows it is not healthy, but actually unhealthy, and an injury risk.  Or is barefoot running, ironically the future type of running. Will all running shoes evolve into something more weightless, a minimalist shoe? These are the questions that have crossed my mind, but after being introduced to the Newton shoe and then seeing so many other running brands, such as Brooks and Nike, come out with a shoe that mimics running barefoot, I am now starting to believe that this is not a trend, but rather the future to running.

So as I said earlier, I found a lot of my information about Newton’s in the April issue of Runner’s World. This is what¬†Runner’s World¬† had to say. First thing that I was confused about was does Newton consider itself a minimalist shoe? The answer to that is a big fat NO, which was a huge relief.

Minimalist shoes such as the Vibrams, scare me. And the reason why, is because of injury. When runners first started to transition into barefoot running, they purchased the Vibrams, and many got injured. Because of the traditional running shoe, having so much protection, feet became weak. Many runners didn’t have the muscles developed in their feet in order to run in the Vibrams. So it was suggested to adjust your feet and strengthen them by simply walking around in the Vibrams or going on short runs no longer than a mile. But too many runners got to excited about running barefoot and went to far to fast, causing injuries to themselves.¬†¬†So it wasn’t necessarily the shoe that caused injury, but rather the runner, herself.

The inventor of Newton shoes, Danny Abshire first started developing the shoe 20 years ago. He claims in the Runner’s World article that this shoe is nothing like what runners have¬†worn in the past. And although, it weighs about a third less than the traditional running shoe it is not‚ÄĒa”minimal” shoe.

Well if it is not a minimalist shoe, then what is so special about the Newton? For one it is weightless, which makes it feel like a minimalist shoe. Seriously, when I put Newtons on, I felt like there was no shoe on at all. ¬†In the Runner’s World article, Abshire warns that, heel-striking is inefficient, and potentially dangerous. And runners heel-strike, he says, only because traditional shoes have an unnecessarily¬†high heel-to-toe drop.¬† But Newton shoes have a ¬†heel that is more level, only measuring 6 mm, which in ways is similar to the minimalist shoe. By having less heel, it makes it easier to run on the forefoot.¬†¬†But what makes this shoe so unique is the lugs found on the forefoot, preventing injury. The lugs are plump and springy cushioning similar to a trampoline. It is elevated maybe a half inch or so away from the shoe. These lugs provides a shock absorber, while bringing energy back to the runner. Reducing impact, and returning energy back to the runner, allowing the runner to run faster and farther, is what Newton calls Action/Reaction technology.¬† This design is very odd, but helps mimimc the same stride you would have if you were barefoot, which Abshire calls, “natural running.”

According to Runner’s World, Abshire, who has completed one of the toughest ultras in the country, the Leadville Trail 100, felt like the sport became overcomplicated‚ÄĒand dangerous‚ÄĒas shoes got more and more built up. If you run barefoot, on the sand in on the beach, you will automatically land on your forefoot, so why use a traditional running shoe that changes your running stride and may cause you to heel strike.¬†Experts are now saying landing on the heel is not proper running form, and it puts stress on ankles, knees, hips, and back.

Learning this, made me very attracted to the Newton company. People talk about minimalist shoes, and lightweight trainers, being for shorter distances. Many say you can not put serious milage on these weightless shoes. But I am a distance runner, who trains for marathons, so it is important for me to hear that the inventor of the Newton shoe, has completed ultras, and is too, a distance runner. I also like the idea that this company, is promoting natural running form. Spreading the word about proper running form, and getting runners running correctly, is the key to injury prevention, regardless what shoes you run in.

In conclusion, similar to a minimalist shoe, the ideas behind the Newton shoe are just like¬†McDougall’s idea’s in his book, Born to Run.¬†The Tarahumara Indians of Mexico, were known to run long distances daily in thin-soled sandals, in order to survive. If they could run like that, we are capable of it as well. But we need to learn proper running form, which is landing on our forefoot, avoiding heel striking. ¬†Runner’s World reveals, ¬†that Abshire claims, “Cavemen were smart enough to build a moccasin‚ÄĒa protective coating for the foot. But they also lived in a natural environment. It wasn’t concrete and asphalt. This is where people get mixed up. Our shoes promote natural running in an unnatural world.”

© 2012