Should you run or work out if you are TIRED?

February 8, 2016

Photo above was taken on the trail this Saturday.

For some reason, last week I was tired. It was probably a combination of being a busy mom and being busy at work. But I definitely didn’t workout/run everyday the way I usually do. And being tired led to missing workouts which turned into a week of bad eating. (In my case “bad eating” always means not eating enough to support my hard earned muscles. Ayes, ladies to support muscle growth you need to eat.) So let’s just say, I’m thankful last week is over.

Should you workout when you are tired?

I hear it all the time especially on social media. Moms saying, “Never been this tired, but still squeezed in my work out.” Or… “Up all night with teething baby, but still got up early and got my long run done.”

This made me think…

Should you work out if you are exhausted?

I guess it depends on the person and what your goal is… But for me, and my goals, it is a NO go.

The ideas that doing Something is better than nothing, isn’t always true.

One of my goals is to build muscle.

Whether I am lifting heavy, or doing more plyometrics and HIIT, I need to be rested to really kill it in the gym. Because of my busy schedule now that I am a working mama, I cherish my gym/run sessions and make the best of my work out time. Every time I hit the running trail, or walk into the gym, I’m focused and ready to give it my all. However, without adequate rest I won’t be able to lift as heavy or complete those active rest periods or HIIT sessions.

Also many people don’t know, but you actually build muscle after your weight lifting session while your body is at rest. When you lift weights your muscle fibers get broken down, you need rest time for those muscles to repair themselves. The repairing of the muscle is what makes them grow. For someone, like me, who wants to build strength and muscle, rest is important.

Because I am a runner I always have running goals.

Now that I am five months postpartum, I am finally running like I use to. However, for a runner at my level, sometimes less is more. Sometimes being under trained is better than being over trained. It is hard to judge which is better for you, but as long as you have been consistent with your runs, skipping one here and there because you are tired is better and smarter. When you continue to pound the pavement when you are overly tired you are more prone to get injured.

Now with all this being said, your body needs rest in order to perform to its best ability. However, do NOT use, “Ugh, I’m tired,”as an excuse all the time. In order to see improvement and change, practice makes perfect, consistency is key. To be a better runner, you do have to run on a regular. To build muscle, you need to regularly get to the gym and lift those weights.

Another thing to ask yourself is… Will a good run, or gym session give me energy. Again it is hard to judge, but sometimes getting your sweat on is exactly what you need to actually get the endorphins sparked, giving you the energy you need.

True Story

After only getting one short run on Sunday and then to the gym on Tuesday last week, on Saturday I went running on the trail (photo above) and then hit gym after for an intense back and core workout. It felt great. That run was so sweet that I finally felt energized.

So next time your are overly tired, evaluate your situation. Will your workout give you energy or set you back? Listen to your body, it will help you find the answer.

Happy Running!

Mirror Mirror on the wall… Who is the strongest of them all…

December 28, 2015

Post Pregnancy Work Out -Phase 2 Livefit trainer.
I forgot how much I love phase 2 of the livefit trainer. This phase is the one that I normally repeat and always go back to. I really enjoy lifting heavier weights while doing more sets with lower reps. However, with that being said, do not lift heavy if you have poor form. People who have poor form have no business lifting heavy weights, that is why phase 1 of the livefit trainer is crucial. If your form is not on point repeat phase 1 and focus on perfecting your form.
Now that I am almost finished with Phase 2, I am really excited to see progress. Not necessarily with the appearance of my body, although I do see some muscle definition, but rather with how strong I am becoming. At 4 months postpartum I am finally starting to feel like the athlete I once was, before getting pregnant with Zoe. There is still a lot of work to do – Rome wasn’t built over night, but I am happy that I am finally lifting the weight I use to lift. I am hoping in the near future to start setting some new PRs in the weight room. I remember stepping in the weight room for the first time 8 weeks postpartum and flopping on my belly not even capable of doing one successful push up, now I am doing 4×10 and sometimes 4×15… Now that is progress.
Ladies stop focusing on what your body looks like and start focusing on what your body can do. Stop trying to diet and start fueling your body with clean organic healthy food choices that will help you perform and reach your ultimate goal.
Whether I am running, lifting, doing yoga… I always focus on setting new PRs. I focus on strength. Once I flipped that switch and started focusing on setting new fitness goals, not weight loss goals, it is then that I became an athlete…
And guess what?
One day, when I looked in the mirror I saw one too.

P.S. I start phase 3 of the Livefit trainer today! Can’t wait!

Exclusively Lifting

November 2, 2015

It is day 20 of exclusively Lifting weights – yep that means NO cardio (with the exception of some long walks with Zoe).

I am following (once again) the Livefit trainer by Jamie Eason. Out of all the programs I have tried… Livefit is my favorite. Not only have I been successful on the program, (got me in the best shape of my life) but it just makes since. It is easy to follow and it is the way I personally like to lift in the gym. Of course I always customize the program to my needs, sometimes incorporating different exercises I prefer from other programs.

Anyway, the first phase (4 weeks) is all about gaining as much strength and muscle as you can. And because cardio can eat up your muscles or make it harder for you to gain, cardio is eliminated from the first phase.

And because of pregnancy, I haven’t trained like this in about a year, so it has been nice just to focus on one thing- weight lifting.

My experience so far…

Damn! Even though I have pretty much lost most of the baby weight. I am definitely starting from scratch. Appearance wise- My legs and booty have never been this skinny, my boobs have never been this big. So as you can see my body is the complete opposite of what it use to be. With that being said, it is amazing how with only three weeks of lifting, I am already starting to see some change – my glutes are starting to make a come back.

However, I am not focusing on what my body looks like but rather how it can perform. Muscle memory is an amazing thing. I get to the weight room and it is like riding a bike, right back at it. The first two weeks I took things slow, grabbing lighter weights and working on form. I see it all the time… people lifting heavy who have no business lifting that way because their form is so poor. I definitely do not want to be that girl trying to lift heavy with poor form – I might as well be on my road bike riding with out a helmet. So in the beginning I really focused on form, and now I feel ready and I am upping the weights.

Some of the exercises, I will do a warm up set with lighter weights, just to make sure my form is good and muscles are ready. It is then that I realize I need to up the weight. But there are some exercises mainly body weight exercise, such as push ups or bench dips that I struggle to finish the set. So weird that some exercises surprise me because I need to lift heavier, while others surprise me because they are a struggle when they use to be a piece of cake. I think this is because my core muscles need to be rebuilt. Because of this I am doing as many weight lifting exercises in plank so I am with out doubt engaging my core.

Anyway, I am not weighing myself until the end of the program. I am not worrying about numbers like that because they mean nothing to me. I am more concerned about hitting new PRs in the gym and getting stronger. Plus muscle weighs more than fat, so in this first phase I may not see a drop in weight at all, because I’m hoping for muscle gains. I will post progress pics though.

Diet is 80-90% of the reason why people see results. This week I am really cleaning up my diet, by eating clean organic mostly plant based. I am also cutting back on sugar, and drinking more water. When trying to put on more muscle you need to eat. Muscle gains are supported by calories. So I will try to eat (clean) every 2-3 hours.
Below is a picture I posted on instagram, on Day 17 of the Livefit trainer – NO cardio, exclusively lifting!Trying to gain as much muscle/strength back before I start running again. ***FITNESS TIP of the Day: try to do every weight lifting exercise you can in a plank. For example: Tricep Dumbbell Kickbacks or One Arm Dumbbell Row are more challenging when in a plank. That way you are definitely engaging your core. #fitmom #fitspo #girlswholift #liftheavy #livefit

Follow me on Instagram @sweat1xdaily

Carpe Diem & Balance

December 4, 2014

Lately, 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.

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

Fit Shaming, Skinny Shaming & my Woman Crush Wednesday

November 20, 2014

It’s Wednesday!

Wednesday is known for so many things.

It can be HUMP DAY – one of my favorites.

To a fashionista, it can be What I wore Wednesday.

To a foodie, it is What I ate Wednesday.

To photographers, it can be Wordless Wednesday.

To everyone who wants to celebrate amazing women, it is Woman Crush Wednesday, aka, #WCW!

Last Wednesday, I posted this picture on my Instagram.

This is Misty Copeland and she is my WCW. The hashtag in the photo is #Strengthisbeautiful and I couldn’t agree more. Misty Copeland is proof of that.

Last week, I had a conversation with a friend about body image. I was trying to convince her that because of the way the female body is made, it is almost impossible for a woman to add muscle and bulk up like a man. But there was no changing her mind. She thinks muscle on women makes them look masculine. (posted on my instagram.)

Does Misty look masculine?

Far from it… she is strong, beautiful, and is as girly as you can get, in her ballet slippers.

However, I have seen a lot of Fit Shaming going on all over social media. Fit Shaming is degrading one because they look too fit, or because their workout schedule seems extreme. I have seen people comment on other athletes photos/posts saying,

“Too muscular…

Eww…

Looks like a dude…”

Maria Kang caused controversy when she posted…

and she claims she is a victim of fit shaming. I agree.

Body image is always being talked about… I can’t escape it.

Even one of the top songs right now, All About that Bass, by Meghan Trainor is about body image. Honestly, I am soo over this song. Originally the song was promoted as one that embraces positive body image, but recently I have read several articles that argue quite the opposite. The articles claim, the song is guilty of “Skinny Shaming.”

Skinny shaming is the act of degrading or bullying one because they are thin. Our society has labeled thin as beautiful, so one may laugh at the idea of skinny shaming. But skinny shaming is a real thing that is happening. And bullying someone because they are skinny is just as hurtful as bullying someone because they are fat. In Meghan Trainor’s song she talks about skinny bitches, but the shaming continues beyond just this song.

The other day, I came across the article, What a Real Runner Looks Like? The article is written by Runner’s World editor Hannah McGoldrick, who started Run Outfit Of The Day on Instagram. She had a video of her RunOOTD and the comments directed toward the video were not comments about her clothing but rather her body.

“She could use a sandwich.

We don’t want to see thin models.

Why doesn’t Runner’s World show real runners with real bodies?

This girl looks like she weighs 90 pounds.

She’s anorexic.”

If you want to read Hannah’s response to the hurtful comments check out the article.

The comments above are real comments and example of skinny shaming. This whole situation annoys me so much. First of all, we don’t really know Hannah, but what we do know is that Hannah is a real runner, who writes for Runner’s World and has run three full marathons. But because we don’t know her, don’t be so quick to comment negative on a person who is only trying to be positive by inspiring others.

Another reason why I am annoyed is because I have always LOVED the RUNNING COMMUNITY. But comments like the ones above, from other runners, disappoints me. I have only seen runners support each other, until now…

My Advice to you…

Whether you do crossfit, run, barre, spin, yoga, lift… Whatever it may be… Do what you love!

Stop focusing on what your body looks like.

Instead start focussing on what your body can do.

Focus on being strong, healthy, and happy.

Stop worrying about the negative comments, because there are many different ways to define beauty, and one’s opinion of what is beautiful may be different than yours.

Oh and please lets stop bullying each other and instead start supporting each other again.

Who is your Woman Crush Wednesday? What is your definition of beautiful?

September: Squatting Month

September 3, 2014

I use Instagram for fitness inspiration all the time. I have been following @shauna_harrison. She is a sponsored athlete for Under Armour and is the creator of the monthly Sweat A Day. I’ve wanted to try her monthly challenge Sweat A Day for a little over a year. Finally, this month, I am doing it.

September is all about Squatting. Check out the September calendar. If you decide to join the challenge, take a photo or video of yourself doing the challenge daily and hashtag #sweataday. Also tag @shauna_harrison. Feel free to tag me as well @dorseyml. Seeing more people doing challenged like this inspires me to challenge myself.

Here I go… Day 2 of Sweat A Day.

Single Leg Squat. I did 3×10 for each leg. I am not really good with this type of squat. However, I am very proud I tried it. I’ve always wanted to try it but didn’t know how to go about it. I am hoping with practice I will eventually be able to do this type if squat with out the support from the wall and ball and maybe eventually add weight.

But for the time being the wall and ball give great support so I can focus on form.

I love this squat because you have to balance, which really works your core.

My friend Raiza, told me another variation to try is with the TRX. I’m pretty obsessed with the TRX so I can’t wait to try the single leg squat on that.

Updateon my first day back to the gym since my summer break… It went well! I worked my back and woke up this morning sore. It was a good sore though…

I’m back at it!!! Bring it on September!!!

Wedding Planning and Diet and Exercise Routine…

June 12, 2014

So the count down has officially started. In 17 days my groom and I will make things official, and commit to each other for a life time. In 17 days we will celebrate our love, by having a wedding, sharing it with our closest family and friends.

I am very excited! I can’t wait to be married to Erik – what can I say, he is my favorite guy in the world. I am one lucky girl.

However, I will say this… there has been times during the wedding planning process when it hasn’t been fun. I am not a crazy planner girl, so I have been out of my element. I think the below photo expresses the way I feel about wedding planning more than any words could.

However, I am very proud of myself though because I have planned most of this wedding by myself. I am now the QUEEN of weeding planning. I am soooo thankful for my Mom and Aunt Nina for being my side kicks – I couldn’t have done it with out them.

I will say this- I have been swamped with wedding stuff. When I am not busy planning my own, I have been doing tons of wedding hair and make up. It seems like every time I see a client and tell them I am engaged… They respond, “Me Too!!”

Being swamped with wedding hair and make up has actually been really fun. Because I am also a bride planning my own wedding, I can totally relate to my bride clients on a whole different level. We share stories with each other about the ups, downs, and drama of wedding planning. Plus, it is so special to me to be a part of such an exciting time in my clients’ life.

When it comes to my wedding planning, at the moment, I have my checklist and I’m checking it twice. I also am still emailing vendors back and forth. I have never emailed so many people in my life. But my questions need to be answered and so do theirs. I am hoping by the start of next week my emailing will come to an end. It is coming down to the wire. So at this point I am trying to stay focused.

Ask any of my friends, and they will tell you I am the type of person who always goes above and beyond. I am the type of person who totally gets wrapped up in what she is doing. (For example, I don’t just run, I run marathons.) Some may think I am obsessive and extreme, but I am just trying to be the best person I can be.

My advice to all brides to be…

And that is exactly what I have been doing… Working on my wedding details everyday. I will admit I have never been so tired. It is a lot of work – now I understand why my best friend quit her job to plan her wedding. Wedding planning is like a job on its own.

On the other hand, I did not quit my job, but instead I am working more. I have never felt so busy. This type of stress is normal for all brides to be.

Alright, now that I have told you, I am excited, in love, exhausted, busy, and stressed. Let me talk to you about my stress reliever.

Of course I have been running and lifting. Two weeks ago I finished another round of the Livefit trainer.

As for my…

Along with running, I am now doing Ashley Conrad’s Clutch until I head out to California for my wedding. I am loving the intense circuit training. The one thing I need to stay on point with is the clean eating diet. I am eating clean but I need to eat more, and drink more water. Being so busy has made it difficult for me to meal prep and eat every 3 hours. I will say this though…

I am seeing awesome results. I am looking stronger and leaner. I can’t wait to be in my wedding dress! (I’ll post pics of me in my dress after the wedding.) But here are some progress pics.

The Clutch programs make me sweaty. Running in the heat does too… And although, I am seeing great progress, I have been really sore lately. I am definitely taking rest days when needed. Marathon training starts in mid July so I want to feel refreshed, not burned out.

So thats what I have for you guys today! I promise you, I will be updating more often. I awesome have an amazing green tea product to share with you! Look for that post by friday.

What work out do you use to relieve stress? Do you take regular rest days?

The Clutch vs. Livefit Trainer, and how to customize your online training plan.

March 8, 2014

After completing 2 full rounds of the Livefit trainer. This monday, I decided to finally start The Clutch Cut. I have been wanting to try this program since it first came out. However, because of marathon training over the summer, I needed to build my muscle back and I knew the Livefit trainer would do that for me. My second round of the Livefit trainer ended right before my trip to Thailand, Feb 1st. Now, that I am back and have some significant muscle, I am ready to do Clutch.

What is The Clutch Cut? What is Clutch?

The Clutch Cut is a free training program found on bodybuilding.com. It is created by Ashley Conrad (follow her on instagram @ashley_conrad) a celebrity personal trainer, who has trained Kate Hudson and many others. It is an intense 21 day program, that promises to get you in the best shape. Why 3 weeks? The program was created with celebrities in mind… 3 weeks is usually the amount of time that most celebrities have in order to get in shape for a movie. Because it is only 3 weeks long, diet plays a huge role. Diet is the key to seeing results and being successful.

Clutch ~~Diet~~

I have diet crossed out because I hate the word. This is not really a diet it is a way of life, and that’s Clutch. So every time you see the word diet, make sure you define it as a lifestyle choice.

The Clutch ~~Diet~~ is very similar to the diet on the Livefit trainer. Both are clean diets that eliminate processed foods. Both diets are based on eating organic whole foods. However, on The Clutch Diet, Ashley Conrad wants you to eliminate gluten and dairy as well.

Gluten and Dairy free…

It is a constant debate about eliminating gluten and dairy from your diet. Is it just trendy to go gluten free? Why go gluten free if you don’t have an allergy to gluten? Ashley has you eliminating gluten and dairy from your diet because they are both very hard for the body to digest, and because she wants you to see major results in a short amount of time. That is why, it is best to omit them completely.

Although, I hate labels, the reason why I am not calling myself a vegetarian. I will say this though, I eat a plant based diet, (most of the time.) And along with eating a clean organic, plant based diet, dairy and gluten are also pretty non existent – so I do not think this will be much of a challenge for me. However, I will definitely be reading labels, and making sure I stay gluten and dairy free – maybe I am getting more gluten than I think I am. We shall see… I also want to try to stay GMO free, and sugar free, whenever possible. I am hoping, if anything, this diet makes me more aware of what I am putting in my body, as fuel.

Eat every three hours.
Eat within the first 30 minutes of waking.
Drink at least 1 gallon of water a day, with lemon.
Eat gluten and dairy free with exception of protein powder.
No fillers, preservatives, or color.

Carbs are Important…

Being a runner I greatly appreciate, how much Ashley stresses the importance of carbs. Do not eliminate carbs. They are important and you need them. They provide the ultimate energy for your physical body, and they are the reason your brain functions. The key is to be able to recognize good carbs vs. bad carbs. Make sure you know the difference between refined carbs (bad) and complex carbs (good.)

The Training Plans: Clutch vs. Livefit

Although, the diets are very similar, the Clutch and Livefit training programs are totally different. Here is why…

The Livefit trainer is a 12 week program that has 3 phases. Phase 1 is the muscle building phase. It consists of heavy lifting and no cardio. In phase 2, you incorporate supersets, heavy lifting, and 30 minutes of cardio. This helps you build muscle while burning fat. Phase 3 is your fat burning phase, your shredding phase. In phase 3, there are active rest periods, circuit training, and HIIT.

Weight lifting Day

The Clutch Cut is all circuit training and HIIT. Instead of lifting 5-6 days a week like in the Livefit trainer, the Clutch Cut has you lifting 3 days a week. On your weight lifting days, you are doing a full body circuit. You will be doing 12-15 reps of each exercise and 3-6 rounds of the circuit, depending on your fitness level. Your weightlifting day is followed by a day of cardio.

Cardio

When you are not lifting, Ashley has you doing cardio which ends up being 3 days a week. In my mind, cardio translates to running. Woohoo!!!

On your cardio days, Ashley has you doing HIIT. There are many ways to do HIIT. You can do this cardio on a bike, treadmill, outside, etc. When choosing a treadmill start out with at speed 5.0 for 1 minute, up the speed to 7.0 for 30 seconds, up the speed again to 10.0, then repeat up to at least 10x. Cardio is followed by a core/ab circuit. Each core/ab exercise is done until failure and you complete 3-6 rounds depending on fitness level.

The focus on core/ab work is another major difference between The Clutch Cut and Livefit trainer. I like how in The Clutch Cut they have a separate day for core. Ashley really has you focus on the core, where in the Livefit trainer, you worked core along with another body part.

Customizing your Program

There has been a lot of criticism about online diet plans and training programs. People claim that they are cookie cutter. I agree with this in some ways. Unlike a trainer, online programs can not personalize a plan based on the clients fitness level and goals. But you can be your own trainer and customize the online training plan based on your own needs. Listen to your body and use the online plan as your guideline.

On my weightlifting days, I may customize the plan by substitute one exercise for another depending on how my body feels.

Because I am a runner, who hates the treadmill, I will be customizing my cardio days. There will be days when I will run long distance outside. There will be days when I will do track workouts and hill repeats as my cardio. There are also tons of different ways to do HIIT and I plan on switching it up a lot. For all my readers who are runner’s who hate the treadmill, keep in mind that HIIT is equivalent to speed work. By doing HIIT on the treadmill you are not only burning fat, but you are also getting faster. These treadmill workouts will definitely help you PR in your next race.

As for customizing weight lifting days. There are tons of exercises equivalent to the exercises listed in the circuit. Don’t be afraid to substitute a different type of squat for the one listed, or add weight. Do push-ups on the TRX instead of regular push-ups. Switch it up. Customize.

First Week done… but will be repeated…

Back Progress after completing the Livefit trainer

Day 1 of The Clutch Cut

Week 1 of The Clutch Cut completed.

I have completed my first week of The Clutch Cut. But because it was a new program, I needed to use the first week to get use to it. The first two weight lifting days I only had time to do 2 rounds of the circuit. Today, I did 3 rounds of the circuit and felt pretty good. I also have done all of my cardio days and will be doing a long run tomorrow. I am going to repeat week one (start over) so I can really kick it’s ass in the gym. Along with repeating week one, I will be doing the diet closely and taking the supplements.

As you may know, I absolutely love the Livefit trainer. It makes since to me. I saw amazing results, and it helped me discover a new passion for weight lifting. Because of the Livefit trainer I now know what strong feels like. However, during the Livefit trainer I was weight lifting 5-6 times a week. It became really hard to fit my running or yoga in. I felt like it was hard to do both and find balance.

So far I am really enjoying The Clutch Cut. I love how they have separated the weight lifting and the cardio. Now I have days of the week where I can really focus on weights. And I have days of the week where I can really focus on running. This will help me stay strong in both lifting and running. Plus, I want to do the running strength training program from The Cool Impossible, and I think it will be possible to fit it in on my cardio days, when I am focusing on my running.

What’s next…

When I complete, The Clutch Cut, I plan on completing phase 1 and phase 2 of Clutch program on Ashley Conrad’s website. And always, I will customize the plan, depending on my fitness goals.

Other Blog Post you may like…

Have you tried Clutch?

The Cool Impossible

February 21, 2014

I am in the Phuket airport waiting to head back to Bangkok. Unfortunately, my access to wifi has been almost nonexistent, so it has been really hard for me to blog, while I have been in Asia. I have so much to say, write, update you on.

But you probably want to hear something about running, since I am a runner and so are you.

And let me tell you…

I have been having some amazing beach runs during my three weeks in Thailand. I even inspired my non runner friend to do some short runs with me. I’m going to write a more detailed post about that later.

In the meantime, I am excited to share with you, The Cool Impossible, the new running book I have been reading while on my travels. I am obsessed! This book is a must read.

You may have seen this book on a previous blog post I had written back in the summer. I started this book then, but because I was in the beginning of training for the Marine Corps Marathon, I took the author’s advice and stopped reading it until I had adequate time to complete the 5 month program.

The author, Eric Orton, is a running coach and natural barefoot running expert. He has experience with the Tarahumara (from Born to Run.) He also coached Christopher McDougall (author of Born to Run.) Helping McDougall run a successful ultra marathon. He helped McDougall transition into a natural barefoot stride. And with proper running form, curing his bad running habits and healing him from pain from numerous running injuries.

I would have to say I am very impressed with Eric Orton. The way he writes makes you feel like I am actually in Jackson and he is coaching me in person. I also feel like I can relate to him. A lot of the stuff he says in this book is stuff I already know. But I am definitely learning some new stuff too.

“We need more than endurance to run well for long distances; we need to be strong and fast. “

The quote above is from the book. it is promoting strength. Strength is what a good portion of this book is about. Being strong will benefit you in every way. I agree with this 100%. It is refreshing to have someone finally promote strength to prevent injury, instead of finding a new type of shoe, or product to sell you, claiming it is magic. When in the end it is cheaper and more efficient to make your body stronger and healthier. Trust me it is that easy.

For years every running plan and running magazine talked about only running, not strength training. Burt honestly, the truth is the more you strength train, the stronger you will become, the less injuries you will get. The stronger you become the further and faster you will be able to run. Trust me it is that simple.

I use to be that girl who only ran. But since switching to a natural barefoot running shoe with a low heel to toe drop, I have been weight lifting for about a year now. My form has significantly improved. And after only 8 weeks of weight lifting and 6 months on perfecting my running form , I began to not only see my body change to a more fit physique, but my race times significantly improved. I set a new PR in my half marathon, shedding off 9 minutes. And I set a new PR in my full marathon time, shedding off 11
minutes.

I am excited to finish this book, and start the 5 month program. I will blog about my experience along the way.

Although, my form has improved over the year since weight lifting, and switching to a natural barefoot shoe – it is not perfect. There is still room for improvement.

If you are in natural barefoot shoes and you land on your forefoot, take the time now to see the wear and tear at the bottom of your running shoes. Noticing where the wear and tear is located on the bottom of your shoe can tell you a lot about which muscles need to be stronger. Or which muscles need to actually start being used.

By the wear and tear at the bottom if my shoe, I know I need to strengthen my feet and my gluteus medius.

So when I get back to the US this will be the running program I will start. I am also excited about learning more about Heart Rate monitoring and Heart Rate Zones. This will be part of the program as well.

Along with this program, and because I have completed another round of the LiveFit trainer, I will be starting the Clutch Cut by Ashley Conrad. I have been doing Livefit for a while know and it’s time to switch things up a bit. Can’t wait!!!

I’ve missed my gym weightlifting sessions since I have been away. I have tried my best to run and stay as active as I can, but I still really miss my intense gym workouts.

Above is a burpee challenge I did in Bangkok…

Future Workout Plan
for when I am back home

1) 5 month running program by coach Eric Orton from The Cool Impossible

2) The Clutch Cut by Ashley Conrad 3 week program, followed by the Clutch phase 1 and 2.

Both plans talk about nutrition. I will be following Ashley Conrad’s clean eating nutrition plan.

What running plans are you following? What weight lifting plans are you following? Has anyone read The Cool Impossible?

The Biggest Loser is a real live Hunger Games.

February 6, 2014

Did anyone read The Hunger Games?

“And so it was decreed that each year, the various districts of Panem would offer up in tribute, one young man and woman to fight to the death in a pageant of honor, courage and sacrifice.”

The Biggest Loser is a real life Hunger Games.

In the book, The Hunger Games, the authority forces each district to sacrifice one young man and woman to fight to the death. In, The Biggest Loser, there are both an equal number of men and women contestants competing to loose the most weight even if it almost kills them.

In, The Hunger Games, the tributes are told they are competing in a pageant of honor, courage, and sacrifice. But is it really about honor, courage, and sacrifice? Or is it about power, corruption, survival. In, The Biggest Loser, the contestants are competing but it too is a game. Instead of people dying, people are voted off the show – which make them feel hopeless and betrayed.

The Hunger Games is broadcasted for everyone to watch, so is The Biggest Loser. We, the viewers, see blood, sweat, tears, emotions, lying, betrayal. We root for our favorite tribute/contestant. It is a sad thing that there are no limits and the tributes/contestants are embarrassed and ridiculed over and over again, some not even realizing it.

At the end of The Hunger Games the winner lives (does she really) and gets money for her district. At the end of The Biggest Loser the winner lives (does she really) and wins a big check.

In the end, the tribute/contestants stays in the spotlight and has to undergo criticism, some positive, some negative.

Now let’s talk about why I had to stop watching The Biggest Loser…

I use to love The Biggest Loser, but honestly I can’t watch it anymore. I just can’t stand Jillian Michaels. I don’t like her as a trainer, and her constant yelling makes me annoyed. But it isn’t just her. All of the trainers constantly yell at the contestants, pushing them too far to the point they cry. I believe in positivity and encouragement not brutal negative tough love.

I also hate how all of the exercises look like torture. Fitness is a passion of mine and I find working out fun and enjoyable. I wish the show would customize each exercise plan to the contestant, making it enjoyable for them. This show exposes working out’s negative stereotype, instead of showing viewers that you can find results and find your workouts fun and enjoyable. Maybe along the way discovering a new passion for running, lifting, dancing, yoga, etc…

I hate the betrayal, the lies, the idea to loose as much weight as you can as fast as you can. The extreme dieting. The intense 8 hour workouts.

I hated the one season that they ran full marathons, but didn’t talk about running form or proper running shoes. And really how did they run a full marathon without the proper amount of time to train, without a proper training plan, without getting an injury.

However, some contestants get injured and this just goes to show that they are doing to much, to fast, overtraining. The problem is that people watching don’t realize how unrealistic this whole show is, and this can lead to more unhealthy habits.

The Biggest Loser is no better than the skinny size 0 models, with the thigh gap, bikini bridge, who we have fought so hard to eliminate from the pages of fashion magazines. Actually The Biggest Loser may be worst than the twig model, because by watching the show we see the day by day extreme dieting, unhealthy eating habits, and intense workouts. We see how one can unhealthily achieve extreme weight loss right in front of our eyes.

Now let’s talk about this season…

I didn’t watch this season, but I did check out the winner’s results. Rachel Frederickson was an athlete who ballooned up to 250 pounds. Her goal was to get back to the athletic healthy girl she once knew. On The Biggest Loser she lost 155 pounds, 60% her body weight. At the final weigh in she took the prize by loosing the most, weighing in at 105 pounds. Rachel is 5’5 and weighing 105 pounds is lower than the healthy weight recommended for a woman with the hight of 5’5.

A show that is suppose to motivate and inspire ended up making me feel bad, so I stopped watching it. Now I feel bad because this former beautiful athlete went on the show to loose weight and find a good thing. And instead proved to the world how unsafe and dangerous this show really is.

Working out 8 hours a day, loosing 15 lbs a week, being on an extreme diet, loosing 155 lbs total (60% of body weight ) and not dealing with the mental and emotional reasons for unhealthy eating habits to begin with… is dangerous. And this show has been doing that for years.

Rachel is not the first contestant for this to happen to. It has happened to all of them. She is the only one though that made us realize it.

It really saddens me that now she is going to have to deal with all the negative criticism.

But whether she realized it or not, I guess that’s what she signed up for.

It also makes me sad that she use to be athletic back before she was overweight and her goal was to get back to that. Unfortunately because the show’s focus is on weight loss and not getting strong, she is now skinny- not athletic. Should have been a happy ending…but it wasn’t.

In, The Hunger Games, the authority didn’t care about the tributes or the districts. They cared about their power. The Biggest Loser is a TV show and in the end, they don’t care about their contestants. They care about ratings and money.

And as The Hunger Games put it, “Happy Hunger Games! And may the odds be ever in your favor.”

And just like in The Hunger Games, on The Biggest Loser, the odds are never in your favor.

Let’s stop worrying about being skinny. Let’s focus on being strong, healthy, and happy. Then I promise you – the odds will be ever in your favor.

Do you watch The Biggest Loser? Do you think Rachel is too thin?

Do you want to be a faster runner? Here’s the Secret…

January 12, 2014

There are lots of ways to become a faster runner.

Hill repeat…

Track workouts…

Speed work…

But the one thing that most runners neglect is their upper bodies. It is a strong upper body and core that will significantly improve a runner’s speed.

Why?

Upper body strength helps improve your posture and running form. Your legs are not the only thing that moves you. You use your arms, core, back, shoulders for guidance and balance.

“Upper-body strength is essential for boosting your speed?” – Jeff Horowitz author of Quick Strength for Runners.

My experience: Last year, I hit the weight room, and found a new passion for lifting. I knew a stronger body would help prevent running injury, but I didn’t know it would improve my pace significantly.

During my April (2013) 10 milers, and half marathon, I began setting new PRs. It was an amazing feeling to be running an 8:30 min/mile. Nothing in my running training plan had changed. In order to fit my weight lifting sessions in, I was actually running less. The only thing I was doing different was focusing on getting stronger and lifting weights. Turns out it made a huge difference.

I loved the way my body looked. I loved the way I felt. I didn’t just look stronger, I felt stronger. And the cherry on the cake, I was running stronger, faster, and with better form.

This last marathon season, because my milage increased significantly, I lost some of my muscle. It was hard to fit in both weight lifting and running. During marathon training my main focus was getting those long runs in, so my weight lifting sessions decreased to once a week.

But now I am back at it.

I did 4 weeks of lifting heavy and super sets. Then I did 3 weeks of active rest periods and super sets. Now I am doing 2 weeks of circuit training. I am also running 25-30 miles a week. Sometimes on rainy days, I will do some HIIT on the t-mill.

I’m finally getting some of my muscle back!

Articles you may like…

What’s your favorite thing to do in the gym?

My Fitness and Nutrition goals for 2014!

January 9, 2014

2013 was an amazing year! It will be hard to beat. However, if there is a year to beat it 2014 is that year. A lot of big, exciting, special things are happening. Two of the biggest include…

I will be traveling to Thailand with my Fiance!
Later in the year, we will be getting married!

I am calling our trip to Thailand our premoon, since it is going to be an amazing adventure taking place before my fiance and I get married. Thailand has always been on the top of my list of places I desire to visit, and now that two of my best friends have moved to Asia, It seems much more doable.

Our trip is planned out according to where in Thailand we are going to be on which day, but from now until we leave, I will be reading up on Thailand as much as possible.

I have also found Pinterest and Instagram extremely helpful while planning this trip. Surprisingly, Pinterest and Instagram have become little tour books on their own. I have now started a Thailand pin board based on what I want to see while I am there. This is going to be an amazing adventure, and because I am a crazy runner girl, I am bringing my running shoes too. Honestly, I don’t know how much running I will be doing, but when I do go on a run, I will be sure to blog about it. I am not going to be too hard core, because vacation is about relaxing, plus I have been working out pretty hard in the gym lately, and it may be nice to have some time off. But one of the best things about being a runner, is that you can run anywhere in the world. So my newtons will be in my carry on.

Now that we are on the subject of running, it may be a good time to reveal to you my Future Race Line Up and RUNNING GOALS for 2014.

As of now I am registered for three races.

The Four Courts Four miler, scheduled for March 15th. During Christmas I had won a free race entry for this race. It is a fun run I have never ran before so I am excited to run it.
The Cherry Blossom 10 miler, scheduled for April 6th. This race is the first race I ever ran, 6 years ago. It is also one of my favorite races. I was very lucky to get in considering it is a lottery.
The Parkway Classic 10 miler, scheduled for April 13th. This is a race I run every year. It is my favorite 10 miler in the area.

SO OBVIOUSLY I AM LOOKING TO PR IN THESE UPCOMING RACES. And, because of the extreme cold temperatures that we have experienced over the last week, I actually have been doing HIIT on the treadmill. I have been averaging a 7:30 min/mile but at some points running between a 6:00/ 6:30 min/mile. By doing sprints like this I am working my fast twitch muscles. I am planning on continuing to do different types of speed work at least 2x a week in order to improve my speed, so I can PR in these upcoming races.

I am not sure which other races I want to run yet. I definitely want to run a couple half marathons, and I am back and forth on whether I want to run a full this year. Full marathons are a huge time commitment for me, so we shall see.

RUNNING GOALS

Run 2014 miles in 2014. Lets see if I can do it, or how close I can get.
Read The Cool Impossible. This is the next book following Born To Run. I started it, but put it down because of my marathon training. I am ready to really read it, and use it to improve my running.
Learn more about heart rate and how using a heart rate monitor can improve my running. I have been using a heart rate monitor while lifting heavy in the gym. I have found it really fascinating seeing how in some exercised my heart rate stays consistent and how in others it raises and lowers. I have a heart rate monitor for running, so I want to learn how to use it to improve my running.
Subscribe again to the magazine Runner’s World. Lately, I have been reading Runner’s World and I feel like it now caters to the beginner runner. However, although the information is stuff I already know, there is also a lot of great inspiring stories in it. So for motivational reasons I want to subscribe again. Plus I buy it every month on the news stand.

As you all know, last year I got really passionate about weight lifting. I think it is very important to do along side running. It makes me a stronger, faster, injury free runner.

WEIGHT LIFTING GOALS for 2014

Start and complete two rounds of the clutch transformation. Start and complete the clutch cut. This will be a total of 12 weeks of clutch. Start in March when I return from Thailand.
At one point this year I want to be able to do 5 unassisted pull ups. I can’t even do one at the moment.
I want to be able to do a handstand. I am always in awe of all the cool yoga poses I see people doing on What’s Beautiful, and on Instagram, and most of them are handstands. Handstands are so healthy for you, and they make you very strong.
I want to see some abs. Nothing too crazy. But some baby abs would be nice to see.

Because I want to see some abs, and everyone knows abs are made in the kitchen. So here are my Nutritional Goals for 2014.

NUTRITIONAL GOALS for 2014

Be more strict about eating veg.
Meal prep weekly.
Continue to cook more. Eat out less.
While doing clutch follow clutch diet and supplement plan.
Read all my cook books.
Continue to stock my kitchen with the tools I need.
Organize my recipes so they are easy to find when I need them. Maybe in a recipe box.
Subscribe to vegetarian magazines. This will help me stay on track and motivated to cook more.

*Make and inspiration board and change it often. This way I stay up to date!*

And saving the best for last, Getting Married!!

Best wishes from me to you for 2014!!

What are your 2014 goals? Where are you traveling? Which races are you running?

Articles you may like…

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

January 6, 2014

Happy New Year!

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.

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.

So 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

In 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.”

One 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

Maybe 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. 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 – this 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…

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

Articles you may be interested in.

New workout challenge #29daysofIWill

December 14, 2013

Lately, I have been posting a daily work out photo on Instagram and Facebook. Because of these daily work out photos, I have gotten a lot of questions and comments from curious followers wondering what this new challenge is.

Let me start out by saying I am not an Under Armour ambassador or work for Under Armour in any way. I am simply an athlete who loves Under Armour and is a part of the Under Armour fitness community, What’s Beautiful. Along with the motivation and support this community gives me, there is also a new challenge called 29 Days of I Will. This is how it works…

Set up a profile page on What’s Beautiful. Every day for 29 days one of the Under Armour ambassadors will announce a new workout challenge that you will complete. You can find this workout video and/or photo on What’s Beautiful, but also on Instagram. You will then take a photo or video of yourself completing the workout challenge. Post this photo/video on Instagram using #29daysofiwill. Also post it on your Whats Beautiful profile. To see other athletes completing the challenges too you can search #29daysofiwill.

I have been doing these workout challenges in addition to my other workout routine. Some days I simply can’t fit it in at the same time of my other workout routine so it forces me to do night workouts. What I love most about these challenges is that they get me out of my comfort zone and get me to try new things that I would have never considered trying.

Day 1

Day 2

Day 3
Today was all about suicides. I haven’t done suicides since I was on the tennis team in high school. I remember hating them. But surprisingly this time I found them really fun. I did 3 tennis courts worth. And plan on hitting the tennis courts more often.

Day 4
Today was a pool workout. 5 50 meter laps. After each 50 meters do 10 dips and 10 push ups adding 10 more reps after each lap. Example lap 3 would have you do 30 dips and 30 push ups. I didn’t have a pool so I substituted laps in the pool with laps around the track. I went to the local high school’s track and surprisingly it was really busy. I was happy about this because I love being surrounded by other runners. It was definitely a different vibe from the trail, but it was a good vibe. There was also a local running club there too doing track work outs. I have always wanted to hit up the track but just never got to it. I am thankful I finally got there and look forward to doing more track work outs. I was also lucky it was a warm night in December and I was able to wear shorts.

Day 5
Today I learned a new Yoga Pose called Fallen Triangle! I love this pose.

Day 6
Was to sign up for something you have never tried before. I am still deciding on what this will be so I skipped this day. I promise I will get back to this.

Day 7
Today was a circuit workout.

So this is what I have done so far. Today is day 13 for this challenge. So as you can see I have some major catching up to do. Hopefully, I’ll get caught up soon. The one negative thing about this challenge is that I am a morning runner and do most of my workouts in the morning before work. Unfortunately, the ambassadors post the daily challenge mid morning. This does not work for me because I like to plan my work outs the night before. Other than that it is fun to learn new yoga poses and workouts to include with my runs and current weight lifting plan. It’s not to late. Check out this challenge!!

Do you use social media to learn new workouts and find inspiration and support?

The rain finally stopped, so I ran 13 miles…

October 13, 2013

We have had rain everyday this week.

On Friday, it was a complete wash out. I normally love running in the rain, but this was not the type of rain to go play in. This was strong winds, soaking heavy rain drops, and flood warning type of rain. So I skipped my run, and hit the gym pretty hard.

The goal is to keep as much muscle as I can during this marathon training season. Women are normally fearful they will bulk up, but the truth is ladies, it is very hard for women to gain muscle and keep it. Especially when you run long distance. When running long distance, I am talking about marathon and ultra marathon, at certain points during your run, your body is forced to use your muscle as fuel, for energy. During this marathon training season, it has been impossible for me to gain muscle in my upper body at all, and I have lost a little bit, but mostly maintained, my previous gains.

As for my marathon training, today the rain finally stopped… so I went out and ran 13 plus miles. I now am very confident that I am where I need to be in my training. I know this because 13 miles feels as easy as 5. (I hope I don’t jinks myself for writing that last sentence.) But it is true. Today, I even included some serious hills, even one that I will run on race day – everything felt easy, everything felt good. The only downfall is that I am experiencing some blisters. I also am thankful that it was overcast and cooler. Weather really affects me, and plays a huge role how my run ends up being.

This week coming up…

I’m going to continue weight lifting including circuit training and active rest periods in the mix. I am also going to be doing shorter runs, because I am tapering. I want to continue running hills though. Because just like circuit training and active rest periods, hills build endurance and speed. If I have time, I may also sneak in some HIIT on the treadmill.

Nutrition wise, I need to meal prep, meal prep, meal prep. Clean eating, organic plant based meals is key!

I also want to say, a big CONGRATS to all those who ran the Baltimore Half Marathon or Full Marathon today.

Also Good Luck to all of those who are running the Chicago Marathon tomorrow! Above photos are motivation for you!! You’ll do great!! xx

Back in the Gym… and running my 18 miler!

September 12, 2013

Hey Lovelies…

I’m ready for fall… so ready!

While I was laying on the beach in Martha’s Vineyard, the sun was kissing my skin, and I knew I was going to miss it. Laying on the beach felt so good, that I became sad summer was coming to an end. But this week, mid September, a heat wave snuck up on us in the DC area – it is humid and 90. Now I am ready. No more heat. Let fall come soon, delivering us crisp cool air.

MARATHON TRAINING:

When it comes to Marathon training, I ran my 18 miler last friday. I was blessed with 70 degree weather and was able to run my 18 miler in right under 3 hours! I am very pleased with that timing. Overall felt really good.

STRENGTH TRAINING:

The only thing is that for the last two weeks I have not been able to get to the gym. For one whole week I was at Martha’s Vineyard running around the island. I was able to lift one time while I was there, but had limited equipment. At one point, I used a picnic table bench to do incline push ups.

It is always hard for me to get back to my regular routine when coming home from vacation. The day after I got home I ran a 12.5 mile long run. For the rest of the week I did my marathon training runs, but having an overwhelming work week, made it impossible to squeeze in some strength training.

All of this running, and two weeks off of disciplined strength training has caused me to loose some muscle, mainly in my upper body. No one else has really noticed because it is only a small amount of loss, but I have noticed.

It is funny how quickly you can loose muscle definition. However, it is also interesting with the right strength training/ nutrition and supplement plan, how quick you can see gains.

Also, in phase 1 of the Livefit trainer, Jamie Eason wants you to totally eliminate cardio/running from your workout routine. She claims that cardio/running leans you out and eats away at your muscles. Phase 1 is a muscle building phase, not a fat burning phase. I now totally get what she is saying. From my own experiences, after omitting strength training for two full weeks and only running, I have some slight muscle loss.

Back to the Gym:

Because of the heat wave this week, I decided not to torture myself. I am on a taper week for my marathon training. So instead of running in the blistering heat, I decided to hit the gym for some weight lifting sessions. I went all out. I went hard core. It felt good. My body is sore, but it is a good sore.

Another awesome thing, is that my running/workout buddy, L, is pregnant! So she will not be running the Marathon with me, however, after 3 months of not working out together she is back!!! WooHOO!! She is now weight lifting right by my side, and doing some mild cardio. It is fun to have a buddy with me again at the gym. She is going to be one fit strong mom.

L, was feeling tired, and needed to find her energy again. After coming home from my Martha’s Vineyard vacation I was well rested, but, as the week went on, I woke up really tired too. My weekend was super busy, with wedding hair, art festivals, meal prepping, and my 18 miler, so starting this week at the salon was tiring. However, hitting the gym and doing some serious strength training actually made my endorphins kick in, and I became alive again.

I also ordered a new protein powder! I can’t wait to try it. I’ll write a review on it tomorrow.

Questions for You…

What protein powder do you like?
Do how is your marathon training going?
Have you struggled with fitting other forms of exercising during your marathon training?

Alive Juices

June 17, 2013

I first learned about juicing when I read the book The Crazy Sexy Diet, by Kris Carr. Immediately after reading this book, I knew I had to try juicing. This led me to buying a juicer, purchasing organic produce, and later even growing my own organic vegetables.

Soon after learning how to make my own juices, I started to see juicing everywhere, including on Dr. Oz. It was refreshing to see that my new healthy habit became trendy and went main stream.

WHY JUICE?

The Pros
The health benefits of juicing are never ending. When you juice the organic produce’s enzyme, antioxidants, and vitamins are absorbed into the blood stream immediately. Consuming freshly juiced juice also helps balance the pH level of the body. Because these juices are normally alkaline they help eliminate any acidity and toxins.

The Cons
Even the most healthy, positive thing, has some negative traits. In order to achieve the most high quality juice, you need a cold pressed juicer. These juicers are very expensive. The more affordable juicers make fine juices, but these juices need to be drank immediately after juicing. The longer you let them sit, the more they loose their healthy benefits. Also juicing takes a lot of time, produce, money, and can be very messy.

However, these negative aspects can be eliminated with Alive Juices.

ALIVE JUICES

Alive Juices is a new juice company located in Washington, DC. They are unique and different from any other juice because…

They use USDA certified organic produced.
They freshly press their juices and do not pasteurize them, preserving all living nutrients and enzymes.
The juice recipes are NOT based on a raw food diet, but rather are based on nutritional research, which supports the combination of both raw and cooked ingredients. The goal is to ensure that all nutrients is absorbed directly by the body as efficiently as possible.
Alive Juices also used ingredients such as ginger, garlic and sprouts

Because of Alive Juices you can now have all the healthy benefits of juicing, but you don’t have to do any of the work.

No purchasing an expensive juicers.

No wasting your time shopping for organic ingredients.

No making the juice itself.

No cleaning up a messy kitchen.

Because, Alive Juices does all of the above and they deliver.

MY REVIEW

I was fortunate to have the opportunity to try Alive Juices. The green one of course was my favorite. The thing that I liked best about the flavor of these juices is that they are not over powered by sweetness. The juice itself was very smooth and mild. These juices are amazing by themselves, but you could also get creative with them by blending them with your protein powder.

I am so happy Alive Juices stumbled upon my website, because their juices are amazing and they want to give you a gift. All of my readers receive 10% off their first purchase. Feel free to contact me if you have any questions. And for more information on Alive Juices please check them out on Facebook.

Get your beauty sleep!

June 16, 2013

This week I really took things easy. I needed a good long week of rest. I ran on Monday. I slept in on Tuesday, Wednesday, Thursday.

Rest is very important! I can’t stress that enough.

When you lift heavy you create little tears in your muscles. For muscle growth, these tears need to repair. Repairing happens when your body is at rest.

When you run far your body creates lactic acid, which makes muscles sore. Adequate rest and hydration helps flush the body of toxins, reducing soreness and inflammation, preventing injury.

Your body is capable of repairing itself, but it needs rest and hydration in order to do so. It is designed to repair. It wants to repair. So listen to it.

On Friday, I’m back to grind. I hit the gym hard. It was amazing how much energy I had after a couple days of rest. I worked my back and arms, by combining super sets and active rest periods into the mix.

I have come to the conclusion that I prefer circuit training, supersets, and active rest periods, oppose to heavy lifting with less reps. Simply because it gets me a lot more sweaty. However, I know there is a time and place to do each one. If your goal is to build muscle then lift heavy with less reps. If your goal is to burn fat and build endurance then circuit training, and active rest periods are necessary.

Always remember that when lifting heavy you should NEED to take at least a 1 minute rest period in between sets. You should feel so tired and out of breath that you need to take a rest before moving on. If you are able to move on to the next set then you are not lifting heavy enough.

MARATHON TRAINING

I have completed the Livefit trainer and because I love it so much and saw amazing results I am repeating phase 2 and 3 again. This time with a closer focus on clean eating, carb cycling, lowering my sugar intake, and upping the protein shake and water intake I am also going to customize the trainer according to what my body needs.

The plan for this coming week is to continue to take it easy with a couple of heavy lifting sessions mixed in. The reason why is because my Marathon training will be starting in a week, and I want to make sure I am physically refreshed and mentally ready.

Marathon training is going to be interesting this time around because I will be training with L. This will be her first full 26.2, so I am going to teach her everything I know about running this distance. I am also going to continue weight lifting and yoga during my training. I also want to cross train on my bike. It will be hard to juggle everything, but it will be important to do so.

I also wanted to mention that I was featured on Fit Blogger.
Please head over there and read my article.
I hope you enjoy it!

To all the Dad’s out there, including mine. I hope you have a wonderful Father’s Day!

Transformation Tuesday

May 15, 2013

There are a lot of different themes on Instagram. To name a few, there is Throwback Thursday aka TBT, or on Friday, Flex Friday. All of the themes on Instagram are really fun to participate in. However, out of all of them Transformation Tuesday is my favorite.

I love Transformation Tuesday because this theme is the most inspiring. It is extremely motivating seeing people’s transformations. How far they have come. How much weight they have lost. How much muscle they have gained. It is the ultimate proof, that if you make a lifestyle change of eating clean organic food and dedicate time to training hard, you will see results.

Because you are seeing yourself every day, sometimes it is hard to notice the positive change. I find it helpful to take progress pics and I label them with the date they were taken, that way I can really compare, and appreciate my hard work.

So here it is my progress pic, my Transformation Tuesday.

I am hoping my progress pics will inspire you, as much as other people’s have inspired me.

I also came across this amazing blog post,

This Trendy “Strong is the New Skinny” Thing (and what it could mean for the next generation of girls).

This is a must read so click here and read it now. It basically talks about the American tragedy of how and why a large majority of young girls spend their time obsessing over their weight. Devoting endless hours, energy, emotions, and effort into being skinny.

This is my favorite pic from the blog.

The author claims that her new goal has changed from “be a size zero to do a motherfucking pull up.”

In the blog post she reveals how painfully awful it was to be 104 pounds- all skin and bones, and how amazing she feels now strong and fit. Wishing someone would have told her sooner that Strong is the new Skinny, she is now trying to encourage girls to be strong, fit, healthy.

I love everything about this post and honestly couldn’t agree more – Strong is the new Skinny! And as you can tell from my progress pic, I was never fat, trying to loose weight, but rather I was just skinny, scrawny, (even though I was running everyday) Now, after adding weight lifting to the mix, I not only look stronger, but I actually am…

oh and p.s. I can do a motherfucking pull up.

Circuit Training… The low down.

May 13, 2013

It is rise and grind time baby!

Lets do this!

Circuit Training

I am now on day 71 of Jamie Eason’s Livefit trainer! Today’s workout is Circuit Training. Circuit training is something we have all heard of, but what is it exactly?? In this circuit, I completed 20 reps for every exercise back to back, without rest, for a total of 140 consecutive reps. Then I rested 3 minutes between each circuit and then repeated the full circuit 2 more times.

For these circuits, I did not lift heavy, because circuit training is not about building muscle. In these circuits I used the weight that was heaviest, while still being able to complete the full 20 reps for each exercise, 140 consecutive reps for the circuit.

Barbell Deadlift – 20 reps – 50 lbs.
Straight Leg Deadlift – 20 reps – 50 lbs. – I added this.
Bent Over Barbell Row – 20 reps- 40 lbs
Wide-Grip Lat Pulldown – 20 reps – 40 lbs
Seated Cable Rows – 20 reps – 35 lbs
Hyperextensions (Back Extensions) – 10 reps 10 lbs. 10 reps body weight only.
Knee/Hip Raise On Parallel Bars – 20 reps body weight
Pull ins on the exercise ball – 20 reps body weight.

Confession: I loved this circuit. I also love how I am really seeing results. However, honestly, I have been having a hard time fitting in my Cardio sessions.

New Goal: I am definitely going to start waking up earlier (6:30 am) and getting to the gym at least 30 mins earlier than I have been.

Questions for You…

What is your favorite way to lift weights? supersets? active rest periods? circuit training
Have you tried circuit training before?

Try this Circuit and let me know what you think??

Passion and Dedication…

May 7, 2013

Someone once asked me, “Why do you have to work out sooo much to feel attractive.”

I answered back, “I don’t! I work out, because I think it is fun!”

The truth is simple…

I love to run, and when it comes to running, I prefer to run long and far.

I love Bikram yoga, the constant struggle to prefect each pose. And when it comes to my yoga practice, I prefer it sweltering hot.

Ever since I started the Livefit trainer, I have learned to love lifting. And when it come to this new found love, I prefer to lift heavy.

When it comes to my diet, I am a foodie. However, I love organic clean eating. I enjoy the challenge of cooking vegan and vegetarian recipes. People ask me, “How do you have time for all that.” It is simple I believe you are what you eat! And what I eat, is very important to me, so I make clean eating a priority. Also practice makes perfect, the more I meal prep the faster I become at it.

I will admit, I like to be extreme, and intense. I like to see how far I can push myself mentally, physically, and emotionally. Some people may find this annoying, obsessive, addictive, overly involved, but I am just simply passionate and dedicated.

It is that simple, and that is the truth.

Who would have thought… The gym has become my playground!!

April 6, 2013

I know I have posted this motivational quote time and time again.

But I had to post it again, because it is the TRUTH! I am actually very shocked I have seen such results this quickly. Maybe it is because I have always had confidence in my body, and didn’t feel like I needed to change much. I went into this trainer, hoping to build strength so I could better myself as a runner, not really thinking about what I would physically change appearance wise.

My upper body has always been skinny and weak. My core was by far the weakest part of my body. People always told me strengthen your core and you will be able to run further and faster. So that is what I did, during this trainer, and now I am running better than ever.

PROGRESS PIC

Anyway, I wanted to post a progress pic. I found a photo of me from 6 months ago wearing the same outfit as I was a couple days ago.

6 months ago I had already ran the Cherry Blossom 10 Miler 2012 and The Parkway Classic 10 Miler 2012. I was running 5-6 days a week and I had been training for the Annapolis 10 miler. In the photo above I was at the Annapolis 10 miler expo getting my bib. So I was very athletic, but running my body was not sculpted with muscle.

As you can see in the photo above my upper body was very weak and skinny. My core was weak as well, and my body overall was just not as toned. I had a different shape. If you look at the current photo, taken April 5th, you will see my shoulders are starting to take shape, my arms and chest are much more toned. My core and hip area are showing strength. Overall my body has a more sculpted shape. I feel stronger and my running has improved.

LIVEFIT TRAINER UPDATE…

At the moment, I am currently finishing up week 9 of the livefit trainer! Week 9 is the first week of phase 3. In this phase we are incorporating (all of these are defined by bodybuilding.com.

Supersets: performing the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.
Triple set: Perform the first exercise, followed immediately by the second exercise, followed immediately by the third exercise. Only then do you take the 2-minute rest in between before repeating again.
Active rest: Do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.

The supersets is something that was introduced in phase 2, but the triple set and active rest is something that is new to phase 3. The superset and triple set is suppose to help you continue to build muscle and maintain the muscle you have. The active rest period gets your heart rate up so you are able to burn fat. I actually really like the active rest part, way better than just resting. Before when it was mandatory to take a minute or two in between sets, I always felt antsy to continue on. I love having active rest periods, but boy does it kick my ass.

On leg day, some examples of an active rest periods are squat jumps and jumping rope. So I bought this new jump rope, so I would personally have my own at the gym.

On upper body days, active rest periods consist of ab work/core strengthening, and tons of push ups. The hardest push ups yet are kettle bell push ups. (photo found on bodybuilding.com)

My favorite new core strengthening exercise is the Exercise Ball Pull In. (photos found on bodybuilding.com.)

Anyway, those are my two favorite new exercises, and above are the new terms added to phase 3 of the livefit trainer! Another new thing added is treadmill sprints. This is something that I can tolerate, because it is switching up routine on the treadmill, so it is not as boring.

I never thought I would enjoy weight lifting as much as I have. The work has been hard, but I really do like pushing my body, and challenging myself. I have seen amazing results, in myself, and my running.

Although, I always head outside for my runs. When it comes to weigh lifting… The gym has become my playground!!

Question for You…

Where is your playground? examples: pool, the ski slopes, the half pipe, the trail, yoga studio, the gym, tennis court …
Do you prefer to work out indoors or outside?

Firedaughter Clothing- tees for women who are too fabulous to wear! tees

April 3, 2013

So my last post was all about being a fashionista and the importance of having the proper gear for whatever sport you participate in. The right clothing/gear will not only improve your game, but also bring you confidence.

With that being said… I want to share with you my new favorite workout clothing company, Firedaughter Clothing.

Firedaughter Clothing is a company on etsy that makes tees for women who are too fabulous to wear tees. My favorite thing about this company is the fun, creative, motivational phrases found on each piece. Finding the perfect tee/tank, that you can totally relate to, wont take long. There is a color, size, and phrase for everyone.

One of my favorite shirts is the one that says, Eat Clean Train Dirty!

And… here is a picture of me wearing the tank! Progress Pic. Keep in mind I just completed week 8 of the Livefit trainer.

And look at those guns… haha. Thanks to the Livefit Trainer!

Livefit trainer update…

I have always had a weak skinny arms, shoulders, upper body, which always looked out of proportion compared to my strong running legs. But thanks to the Livefit trainer, I have now developed some major strength in my upper body. I love feeling stronger and looking more toned. Tomorrow will be day 57, my first day in phase 3. I am really excited because in phase 3 there are some changes to the program. This is no longer a phase focused on building muscle, but rather one focused on burning fat! I also am going to be paying even closer attention to clean eating. In a week I will be carb cycling! Can’t wait!! I love a challenge!

Livefit trainer, Progress pic…

March 29, 2013

Hey!! I have some EXCITING NEWS to tell you guys, but I am going to hold off until tomorrow… So stay tuned…

Today, I am going to talk about how I am doing on my livefit trainer…

I have completed day 53 of the Livefit trainer. Two more training days and I will be finished with week 8 and totally done with Phase 2. I am now not only feeling stronger, but starting to see some serious change in my upper body and in my core. (My legs have always been pretty strong because of running.)

Anyway, this morning, I woke up and headed to the Gold’s gym that I regularly go to, and the power was out, so they were closing until the problem was fixed. My time is precious so I didn’t wait around. One of the perks of living in the Washington, DC area is that there is a Starbucks and Gold’s gym on every block. So I headed down to the next closest Gold’s.

What a different vibe…

This Gold’s was so much darker, and over packed with gym equipment. The benches were old, and so were the weights.

look at these Old School weights…

Although, everything was older, my work out was still good. That is one of the positive things about lifting free weights. You don’t need to be picky. If the weight weighs 15 lbs, then the weight weighs 15 lbs, regardless if it is old or new.

Another thing that I loved about this Gold’s was because it was over crowded with equipment, the lifting area was more private, which was really nice. Even though, there were plenty of other people around, I felt like I was the only one in there. This privacy made me very focussed and it seemed peaceful – which is funny, because I was lifting heavy. Never thought weight lifting would be peaceful in anyway, but it was today.

Along with this new found peace, I am also finding that I am really starting to love weigh lifting. It isn’t up there with running or yoga yet, but it is close behind them. I have come to the conclusion that I like sports that are simple. For example in running, all you really need is a good pair of shoes, and some runners will argue that you don’t even need that. Weight lifting is similar, in the way, that it is simple and you don’t need a bunch of stuff to see results.

Anyway, in the end, I am happy I got the opportunity to try the other Golds. They are both by running trails too. This is a plus since I hate the treadmill, and love running outside right after I lift. They are also both near organic grocery stores and Starbucks. So I think I may alternate Gyms depending on my mood. Its good to keep things interesting and switch things up.

Tomorrow, is day 54, in which I am going to hit Legs hard. However, it is also my day off, so I might also squeeze in day 55, if I have time, and then go for a run. We shall see… but I know I am a total fitness junkie, because I am already getting excited about my tomorrow work outs. Hopefully, the weather man is right, and it will get warm this weekend, I really want to run in shorts.

I’m going to leave you with a progress pic…

Livefit trainer, Week 8, day 53

Questions for You?

What is your favorite body part to work out?
Do you switch up your gyms, or gym routines?
What work outs did you do today?

LiveFit Trainer Update

March 22, 2013

I haven’t written a post on the Livefit trainer in over 2 weeks…

So here we go…

Today is day 48, which will also be my last day of week 7. I am more than half way through phase 2.

The differences between phase 1 and phase 2 is…

Basically, the program progressed by adding cardio into the mix during phase 2, weeks 5, 6, 7, 8. This cardio consisted of a moderate 30 minute cardio session at a constant pace. Because phase 2 is still considered a building phase the weight I lift has gotten heavier, the reps increased, while the sets decreased. I am normally still resting for 1 minute in between each set, unless it is a superset. Some sets I lift to failure, while other sets are a dropped set.

Lets get that run on…

I am very happy that I am able to run again, however adding running along with the weight training has been very time consuming. If I complete my run on the treadmill, I normally spend between 1.5 – 2 hours in the gym. If I run outside then I am in the gym for 1 – 1.5 hours and then I hit the pavement running. So as you can see, I am in the gym a lot… and I hate the gym.

When I run on a treadmill, I feel like a hamster on a wheel…

To be totally honest, in the last 4 years, I have probably run on the treadmill 5 times each year, when it is a heat wave summer, and too dangerous to run outside. (I will not be one of those crazy runners, running in 110 degrees 90 percent humidity. Trust me I have done that before, and ended up in and out of the doctor’s for 3 months.)

But now, I am running on the treadmill, 1-2 times a week, and I hate it. The only reasons, I put myself through this treadmill running torture is because it saves me time, and I’m sick of the cold. It is the end of March and it has been in the 30s with gusty winds.

Anyway, I have been trying to make my treadmill runs interesting by putting up the incline slightly (1-2), and running at faster speeds, normally 8:30 min mile. I can deal with this because it is only 1-2 times a week. Hopefully, the sun will come out soon and I will be able to forget the treadmill for good.

As for outdoor running and half marathon training…

I have been doing hill repeats, short easy runs, and some long runs on my weekends. But that is just another reason why the Livefit trainer seems time consuming. Along with trying to complete this trainer to the best of my ability, I am also training for 3 races, but the one I am really focused on is the NIKE WOMEN’S 13.1. This races is scheduled for the last weekend of April. So I have 6 weeks to get some serious running in. (I will write a separate post, and go in more detail about my training plan.)

Weight training and results…

I will not post my progress pics quite yet. However, I will tell you this… In phase 2, I am lifting heavier because it is a requirement, but also because I am capable of it. I started this program with strong lean runners legs, but no upper body strength what-so-ever. During phase 1, I was lifting 5 lb dumbbells, now I am lifting 15 lb dumbbells. I was lifting a 20 lb bar, now I am lifting 30-40 lb bar. I was deadlifting with a 40 lb bar, now I am with a 60 lb bar. I am not only feeling stronger, but looking stronger too. I am not seeing bulky muscles, but rather a lot of lean muscle definition, which was my ultimate goal.

Abs, I knew you were there, but never saw you before… it is so nice to finally meet you!

What I am probably most excited about, is that I am finally seeing a flatter stomach which is revealing some abs. This makes me excited, because the weakest part of my body has always been my core. Every expert runner has always told me a stronger core will help improve your running, and that is what I am hoping for.

The whole point of me doing the Livefit Trainer, was to get stronger, so I would improve my running, by being able to run stronger, further, faster.

When I am out on the running trail, that is exactly how I feel, stronger and faster.

I also trust Jamie Eason. She has a video, that I posted earlier on my blog, about how you should train your abs like any other muscle group – not every day. She also said that while lifting free weights, most of the exercises engage your abs anyway. I have found this to be soooo true!

Clean Eating…

In phase, 1 I struggled with clean eating, because I was having a hard time packing enough meals for the day. Now I have this…

Above is a picture of my lunch box. I found it at MOM’s Organic Market. I like it because it fits all of my meals for the day, and it keeps everything cold. It is like carrying around a mini fridge.

Calorie Counting

In phase 2, it is required to start calorie counting. I am not very good at this, and I don’t do it all the time. But I am aware of how many calories I need. It is less on days that I lift upper-body. It is more when I lift lower-body, or go on longer runs.

A clean eating tip, that is introduced in phase 2, is measuring all ingredients. Because of this, it is suggested to purchase a kitchen scale.

I really don’t see myself getting to particular about measuring and counting calories, but I will try my best while I am doing the Livefit trainer. So I purchased this Cuisinart kitchen scale. My food processor is a Cuisinart. I really like this brand. I haven’t used it yet, but I think it is going to be a good thing to have on hand in the kitchen. Plus all fitness models, and fitness competitors have their leanest results when the measure everything. So if you are trying to loose weight, or lean out, it might be a good thing to look into or purchase.

Supplements

In phase 2, it is suggested to take a digestive enzyme, in addition to Protein powder, BCAAs, Glutamine, multivitamin, and fish oil/flax oil . So I purchased…

(I just bought these yesterday, so I will write a more detailed post about what the are and how they work, so stay tuned. )

So that is an overview of what I have been doing for the last 2 weeks, with the Livefit trainer, and my half marathon training… Stay tuned for shorter but more detailed posts, on long runs, and supplements.

Questions for You…

Do you ever run on the treadmill?
What is your favorite way to run on the treadmill?

Protein Shake Recipe!

March 8, 2013

Lets talk about clean eating…

As you all may know, I am currently doing the Livefit trainer by Jamie Eason. Besides the daily weight lifting and cardio sessions, Jamie Eason teaches us how to eat clean. Boy have I learned a lot! For those that are totally clueless, (don’t worry if you are, I was too at one point) she has a meal plan written out, along with grocery list, videos, and recipes… all on bodybuilding.com.

Here is what goes down…

The meals consists of mainly a protein, complex carb, and healthy fat.
Ideally, with in an hour of waking eat your first clean meal, then continue to eat 5-6 small clean meals a day in 3 hour intervals.
Never workout on an empty stomach.
Use measuring tools, such as a scale, to get exact portions.
Use apps, such as fitness pal to record calories. It is important to get at least 1600-2000 calories in order to build muscle, (but it also depends on your size/BMR.)

When reading this reviews on this trainer, a lot of people claimed they were vegetarian and following the meal plan was impossible. But nothing is impossible. If you are vegetarian or vegan, you should be getting the same amount of protein as someone who eats meat. I am not going to label myself as a vegetarian or vegan, but I do cook most of my meals meatless. I will eat eggs and fish, but for those who don’t… Stop thinking that protein is animal flesh, because it doesn’t have to be. You can sub, animal protein for many things example: beans, or lentils, and there are tons of vegetables that are a great protein source.

I found these charts on google, while researching protein for you guys!

Supplements

Along with a multivitamin, BCAA, and fish oil/flaxseed oil, Jamie Eason suggests we drink a protein shake. Research claims that if you drink a protein shake with in 30 minutes to an hour after exercise, you will see more muscle growth/recovery, and less soreness.

I have always been a very big fan of juicing. I will make a green juice a couple times of week and have been simply adding my protein powder to that. I actually started to grow my own kale in my vegetable garden because I use it so often. But right now during these cold months of winter, a lot of produce is not in season at the moment, so I have recently began playing around with different ingredients. I finally came up with this amazing protein shake.

Protein Shake Recipe

I know it looks like a Starbucks coffee drink, but the reusable travel plastic cups work perfect for protein shakes.

Ingredients

1 banana, (really good source of potassium, which helps with muscle cramping.)
Cacao powder (good source of antioxidants)
Chocolate protein powder (I use Vega Sport because it is vegan, soy free, and created by an iron man athlete.)
Wheat Germ (good source of antioxidants, vitamins, fiber, very good amount of protein, 27g per 115-gram serving.
Read more: http://www.livestrong.com/article/2707-facts-health-benefits-wheat-germ/#ixzz2MtlCygsN
Flax seeds (omega 3s)
Coconut Water (good source of potassium, and hydrating)
Spoon full of organic all natural peanut butter (make sure nothing is added. This is an additional source of protein and healthy fat.)

This protein shake recipe is very high in protein, heathy fats, and potassium. It is also enriched with other vitamins, and omega 3s. I drink this to refuel after my workout, and use this as one of my my meals.

No need to waste calories on Reese’s Peanut Butter cups. It definitely satisfies my chocolate and peanut butter craving.

Question for You

What is your favorite ingredient for a protein shake?
What is your favorite protein powder?

Livefit Trainer, Week 5, Progress Pic

March 6, 2013

Update of the Livefit trainer…

I wanted to update you on the Livefit trainer. I have just completed week 5. Today is my rest day, which means tomorrow is my first day of week 6. It is hard to believe I am halfway through the trainer.

Phase 2 has begun…

Week 5 is the first week of Phase 2. And let me tell you this week had been super intense! However, Jamie Eason claims that it is just the beginning. Let me explain to you what Phase 2 is all about.

Remember how in Phase 1, there was NO CARDIO… which meant no running. Oh how I missed my runner’s high. Jamie Eason wanted to use Phase 1 as a muscle building phase. She also wanted us to focus on our clean eating diet which meant eating whole clean foods, as 5-6 small meals in three hour intervals.

Well in Phase 2, we are still building muscle. Actually, there are way more work outs. Some work outs are combined with another as a super set. Other work outs have reps up to 20 or 30. Another thing that has finally been added is 30 minute cardio sessions,which Jamie Eason suggests doing after you weight lift. This means running for me. Yippee! We are also continuing to eat clean, 5-6 small meals a day, in three hour intervals. Drinking tons of water, and taking our supplements. One new thing, Jamie Eason suggest, that I am going to start to do is using the app My Fitness Pal, which will help me keep track of my calories, making sure I get enough.

Week 5 has been intense, because it has been more time consuming, but I haven’t missed a day. Today is my much needed rest day. Tomorrow week 6 begins. I am also starting my half marathon training. In order to fit all this in, and stay on top of everything, I am going to be waking up earlier. I have a feeling there might be some days where I will be doing a double, but I am going to try my hardest to try to avoid this and just get all my work outs done in the morning time, before work.

Phase 2, Week 5

Day 29 – Back/ Cardio

Wide Grip Overhand Pullups– 3 sets of 8 reps – (using bodyweight)
Superset:

Bent Over Barbell Row – 3 sets of 8 reps – (40 lbs)
I love this exercise!

Seated Cable Rows – 3 sets of 8 reps – (40 lbs)
End of superset; resume normal sets

Wide-Grip Lat Pulldown – 3 sets of 10 reps – (35 lbs)
One-Arm Dumbbell Row – 3 sets of 8 reps – (20 lbs)
I am getting stronger. Use to do this one with 10 lbs.

Hyperextensions (Back Extensions) – 3 sets of 8 reps – (using body weight)
Cardio: 5K run outside.

Day 30 – Chest/Abs

Wide-Grip Barbell Bench Press – 5 sets of 8 reps – (2 sets of 30 lbs, 3 sets of 40 lbs)

Smith Machine Incline Bench Press – 3 sets of 10 reps – (30 lbs)

Superset:

Toe Touchers – 3 sets of 20 reps – (body weight)
Crunches 3 sets of 20 reps (legs straight in the air)
End of superset; resume normal sets
Knee/Hip Raise On Parallel Bars – 3 sets of 10 reps -(body weight)
Cable Crunch – 3 sets of 10 reps – (40 lbs)

Day 31- Legs

Leg Extensions – 2 warm-up sets with lighter weight for 30 reps – (I used 30 lbs and it was killer.
Wide Stance Barbell Squat – 2 lighter sets of 15 reps, 2 heavier sets to failure – (First two sets with 50 lbs, Last two sets 70 – 90 lbs)
Leg Press – 4 sets of 8 reps- (90 lbs)
Walking Barbell Lunge – 3 sets of 20 reps, baby steps (30 lbs)

Plie Dumbbell Squat – 3 sets of 15 reps – (20 lbs)
Standing Calf Raises – 3 sets of 20 reps, last set to failure – (90 lbs)

Day 31 – Arms, Abs, Cardio

Barbell Curl – 3 sets of 10 reps – ( 1 set 20 lbs. It was too light, so I went up to 30 lbs. Someone is getting stronger. 🙂 )

Superset:

Overhead Cable Curl – 3 sets of 10 reps – (Cables are hard. 10-20 lbs)
Cable Hammer Curls – Rope Attachment – 3 sets of 10 reps – (20 lbs)

End of superset; resume normal sets

Alternate Hammer Curl – 3 sets of 10 reps – (10 lbs)
Bench or Parallel Bar Dips – 3 sets of 12 reps – (body weight. One of my new favorite exercises. However, I was suppose to do 15 reps but could only do 12. This is a hard one.)
Seated Triceps Press – 3 sets of 10 reps – (20 lbs, a new PR. Feeling much stronger.)
Triceps Pushdown – Rope Attachment – 3 sets of 10 reps – (20 lbs)

Hanging Leg Raise (or roman chair) – 3 sets of 10 reps – (body weight) I like roman chair better.
30 minute Cardio session on treadmill. I hate the treadmill, because I would rather be running outside. But I ended up, having a sweaty fast treadmill run, working on speed work.

Day 33 – Shoulder/ Cardio

Smith Machine Military Press – 1 warm-up set, 3 sets of 10 reps – (I got up to 30 lbs on this, but I didn’t like it. I have done this one before with just a 30 lb bar with my chair in and incline position, and felt it much more, so I think I will do that for now on.

Superset:

Upright Dumbbell Rows – 3 sets of 10 reps, – (10 – 15 lbs)
Standing Dumbbell Military Press (shown seated) – 3 sets of 10 reps – (10 lbs)

End of superset; resume normal sets

Incline Bench Front Dumbbell Delt Raises (go light) – 3 sets of 10 reps – ( 10 lbs)
Rear Delt Cable Flyes – 3 sets of 10 reps (5 lbs, last 5, 10 lbs)
Lateral Raise – 3 sets of 10 reps – (5 lbs)
Last set is a drop-set.
Rear Delt Raise – 3 sets of 10 reps – (5 lbs)
Last set is a drop-set.
30 minute Cardio Session, Treadmill.

J and I headed to the gym by 7:00 am. We were completely done with this work out by 8:30 am. It felt really good to have it done that early.

Day 34- Legs

I was up and at the gym by 8:00. I wasn’t able to finish this work out because I had to be at work by 10, so had to leave the gym by 9:00. This was an intense work out and my legs were still really sore from working out earlier during the week. So I am going to finish this work out tomorrow along with completing day 36 which is back and cardio.

Tomorrow is also suppose to be very snowy in my area. So my cardio session might end up being another treadmill session. Oh well, I’ll do what I have to do. Desperately wishing it was spring.

Anyhow, at the end of Phase 1, I snapped a progress pic I wanted to share with you. This is my first progress pic, I took last week at the end of phase 1 beginning of phase 2.

Trust me, I didn’t have arms or shoulders like that before. This is proof that 4 weeks of lifting weights really can transform your body.

Found this motivational picture on tumblr, and felt it fit this post perfectly. It has been 4 weeks and I have noticed a change in my body, and I feel much stronger. It will be interesting to take another photo when 8 weeks approaches, and then again when 12 approaches.

I wish it was already TOMORROW…

because…

I can’t wait to start week 6. Although I hate the gym, I have found a new love for weight lofting… so I hope the snow doesn’t close the gym . 😉

P.S. I am now officially starting my half marathon training as well… so I will post my training program tomorrow.

Questions for You?

What races are you training for?
What training program do you follow?

Livefit Day 26

February 25, 2013

On Thursday, 2/21/13, J and I completed day 26 of the livefit trainer. Day 26 is the last day of Phase 1. We worked shoulders and abs.

The work outs…

Seated Dumbbell Press – 3 sets of 10 – (10 lbs)
Dumbbell Front Raise – 3 sets of 10 – (10 lbs)

Seated Arnold Press – 3 sets of 10 reps – (10 lbs)
Dumbbell Lateral Raise – 3 sets of 10 reps – (10 lbs)
Seated Bent-Over Rear Delt Raise – 3 sets of 10 reps – (10 lbs)
Crunches – 3 sets of 10 reps – (body weight)
Roman Chair Leg Raise – 3 sets of 10 reps – (body weight)

Oblique Crunches – On The Floor – 3 sets per side 10 reps – (body weight)
Plank – 3 sets held for 1 minute each.

To end phase 1, J and I took two much needed rest days. I also took off 2 days of work because it is my Birthday. For my birthday, my boyfriend and I went snowboarding. I will post about that tomorrow. I also went on my first run after a 4 week break, (because of the no cardio rule in phase 1.) I ran a 10k and it felt amazing – I will be writing a more detailed post about this run tomorrow. I also have an amazing recipe to share with you. So stay tuned.

Anyway, I am are really excited to start Phase 2 tomorrow. I am also excited that my cousin Colleen has decided to try the Livefit Trainer! I am so proud of her, and can’t wait to hear about her experiences.

What did you do this weekend? What are you excited about??

Livefit, Days 23/24/25

February 21, 2013

The last three days I have completed Days 23, 24, and 25 of the Livefit Trainer. OMG! One more day and I will be done with Phase 1, and moving on to Phase 2, week 5. This is exciting, but things are going to get tricky.

a quick recap of my days…

Phase 1, Week 4, Day 23

Back and Biceps

Wide-Grip Lat Pulldown – 3 sets of 10 (35-40 lbs)
Seated Narrow Grip Cable Rows – 3 sest of 10 – ( 35 lbs first 2 sets brought it up to 40 lbs last set)
T-Bar Row – 3 sets of 10 – ( 20lb bar, 10 lb weight, total 30lbs)
Back Extensions – 3 sets of 10 – (using body weight)
Barbell Curl – 3 sets of 10 reps – (20 lbs)
Incline Dumbbell Curl – 3 sets of 10 reps – (10 lbs)
Alternate Hammer Curl – 3 sets of 10 reps (10 lbs)

Phase 1, Week 4, Day 24

Chest and Triceps

Wide Pushups – 3 sets of 10 reps – (using body weight. )
Incline Dumbbell Press – 3 sets of 10 reps – (10 lbs)
Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)
Decline Flyes – 3 sets of 10 reps – (10 lbs)
Bench Dips – 3 sets of 10 reps – ( using body weight. MY FAVORITE NEW EXERCISE! )
Dumbbell Triceps Kickback – 3 sets of 10 reps – (5 lbs)

Overhead Two Handed Triceps Extension – 3 sets of 10 reps – (15 lbs. Last week I lifted 10lbs this week I am lifting heavier then last week. PROGRESS)

Cable One Arm Triceps Extension – 3 sets of 10 reps – (20 lbs)

Phase 1, Week 4, Day 25

Legs

Leg Extensions – 3 sets of 10 reps – (40 lbs)
Wide Stance Barbell Squat – 3 sets of 10 reps – (70 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (35 lbs)
Seated Calf Raise – 3 sets of 10 reps – (70 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

So that is what I have been lifting for the last couple of days…

Challenges…

I have come to the conclusion that my weakness is not clean eating, but rather organization and time management. I have been eating very clean, I just need to make sure I am eating enough. So this next phase, Phase 2, I am really going to work on planning my meals on Friday. I thought about Sunday, but Friday is my day off from work, so I will have more time to get these meals planned. I’ll have time to go grocery shopping, make the meals, and divide them up into their proper portions. I can’t wait to blog about it… so keep your eyes open for more “clean eating” posts!

Also in phase 2, Jamie Eason talks about measuring out your food, and calorie counting. I measure out my food, from time to time, but I never use a kitchen scale. So this will be my next purchase. A kitchen scale is important and helpful to measure all sorts of things, especially meats, in my case fish. Jamie Eason also suggests the app My Fitness Pal, for calorie counting. I have yet to use this app, but I have a client that is using it and he loves it. People can follow you, so they can see what you are eating. In his case, his personal trainer follows him.

This app will help recored calories. You are able to keep track of what you are eating – Maybe at the moment you are eating way to many carbs, but aren’t really aware of it… this app will make you aware. And because others can follow you, you will be motivated to stay on track. Sometimes people just need that little bit of support. Honestly, I am just not that picky, so I have never even thought about counting calories, but I am excited to try this app. I am really curious to see how many calories I consume on a daily basis.

Rest in between sets is more important then you think…

Another helpful app that Jamie Eason suggest is called the GymBoss Timer. In Phase 1, we were lifting 3 sets of 10-12 reps using a minute to rest in between each set. This app has a basic timer on it that times a one minute rest period. It worked perfect. Resting in between sets is especially important in phase 2 when we will be lifting heavier and incorporating supersets into the mix.

“For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.” – Jamie Eason

Supersets… What is that??

A superset is when you perform an exercise set and immediately after you do a different exercise set with no rest time in between. You will also be “lifting to failure.” This means that on your last set, instead of lifting to your last rep number, you will continue to lift until your muscle is so tired it can not possibly perform another full rep.

Things are going to get tricky…

In the beginning of the post, I mentioned that I am excited about starting phase 2, but I also revealed that things will get tricky… In phase 2, we will start to throw cardio into the mix, which means RUNNING for me. Because I am a runner, this is super exciting for me… finally I will have my runner’s high back. Yay! However, things are going to get tricky, because I am also going to start my half marathon training.

Jamie Eason says it is best to lift weights first and then do your cardio. So the easiest thing to do, would be to hit the gym, lift and then go on the treadmill. But I hate the treadmill. When I am on a treadmill I feel like a hamster on a wheel. So the plan is to do my weight lifting and then go for a run outside. This also means I am going to have to wake up earlier. I am going to have to be in the gym no later than 7:30, and then have L meet me outside my gym, so we can start our runs from there. Or we could even meet up in our regular spot, since my gym is up the street from the running trail.

So what will J do?? She has options… We can do our weight lifting together, and then she can stay in the gym and do her cardio, while I go running with L. Or after weight lifting she can come along with L and I on our run.

Another tricky part…

In phase 2, Jamie Eason, claims that phase 2 is still a building phase. So she only has us doing 30 minutes of cardio… Well there are going to be days when I am just going to have to run longer then that… Sorry I am a long distance runner, training for three races in April.

Ok so that is it for now… Hopefully, I can juggle all of this. As long as I wake up earlier, and plan out everything well… I think I will be good to go.

Also guys, you can now follow me on Daily Mile! The above photo is my profile pic. I had to model my new lululemon running outfit and my newton shoes. But if you are a runner and you are not on Daily Mile you must get on it asap. It is an awesome community for endurance athletes, and a great way to track mileage, share it with others, and get the support you need!! I love it!!

I also joined Fitocracy! This site does not just cater to runners. It is an awesome fitness community that is filled with a very diverse crowd. You will find all sorts of athletes here. It is very easy to track your daily workouts, whatever it may be, including weight lifting. It is also very game like… because the more workouts you track the more points you achieve. You can move up to levels. There are groups you can join, where you can discuss whatever topics your desire. You will find motivation and support here! Join asap and follow me!

I know this post was a long one but…

Things you need to do…

Check out the apps.

Check out the sites… Join and follow me!

Other amazing free fitness apps to check out…

Questions for You…

What is your favorite fitness app?
Are you on dailymile or fitocracy? If so let me know and I will follow you!

New weight lifting gloves…

February 18, 2013

Friday, was a gorgeous day! And because J had class in the morning, we planned to hit the gym in the afternoon. It was an amazing 60 degrees out. Trust me, I was so tempted to go for a run, but I didn’t. I am still in Phase 1 of the Livefit trainer- NO RUNNING just building. So instead, I decided, it would be a perfect morning, to go shopping in George Town.

I immediately hit up City Sports. I haven’t been to City Sports in forever, and I had forgotten how much I love that store. They have everything. I picked up some weight lifting gloves for both J and I.

There are several benefits of using weight lifting gloves, and I have been wanting to buy a pair ever since I started the Livefit trainer.

The benefits are…

When wearing weight lifting gloves you protect the hands from calluses that would other wise form after time.
With weight lifting gloves you are guaranteed to lift to your highest potential, and not bail out of reps or even a whole set do to hand strain.
Weight lifting gloves protect hands from bacteria and germs that could be lingering on sweaty free weights.

Later that day, I hit up the gym to do Day 19 and 22 of the Livefit trainer. This also gave me the opportunity to put my new weight lifting gloves to the test. They ended up working out great. I love my new gloves.

Livefit update…

Phase 1, Week 3, Day 19 -Shoulders and abs

Seated Dumbbell Press – 3 sets 10 reps – (10 lbs)
Rear-Delt Cable Flyes – 3 sets 10 reps (10 lbs)
Dumbbell Front Raise – 3 sets 10 reps (5 lbs)
Seated Arnold Press – 3 sets 10 reps ( 10 lbs)
Dumbbell Lateral Raise – 3 sets 10 reps (5 lbs)

Crunches – 3 sets 10 reps ( holding plank in between each set for 1 minute.)

Roman Chair Leg Raise – 3 sets of 10 reps (body weight)
Oblique Crunches – On The Floor – 3 sets of 10 reps

Phase 1, Week 4, Day 22 – Legs

Leg Extensions – 3 sets of 10 reps – (40 lbs. Note: I started at 30 lbs now I am at 40lbs. I am getting stronger.)
Wide Stance Barbell Squat – 3 sets of 10 reps – (20 lb bar, 40 lb weight, total 60 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – ( 15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (35 lbs)
Seated Calf Raise – 3 sets of 10 reps – (100 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

As for the diet – Still eating mainly vegetarian clean meals. Getting tons of protein through beans, eggs, yogurt, and lentils. Trying to drink more water and get 5-6 small meals in daily. I am really excited that this is the last week of Phase 1.

Questions for You…

Do you wear weight lifting gloves?
What is in your gym bag?

Missing my RUNNER’S HIGH.

February 14, 2013

Tuesday was Mardi Gras. Wednesday was Ash Wednesday, the first day of Lent. Today, is Valentine’s Day. All of these special days falling in one crazy week. I am so thankful today, although it is everyone’s Thursday, it is my Friday. (If that makes since…)

AT THE SALON

This has been a crazy work week for me. I have had a week full of hair color transformations. It is only mid February, but for some reason everyone wants to go lighter. I wasn’t expecting to change my brunettes to blonde bombshells until March or April, but it happened this week, which meant long days, and late nights at the salon.

LIVEFIT UPDATE

PHASE 1, WEEK 3, DAYS 16,17,18

DAY 16, Monday, 2/11/13,

BACK and BICEPS

Hammer Strength Lat Pull – 3 sets 10 reps – (50lbs)

Wide-Grip Lat Pulldown – 3 sets 10 reps – (30lbs) alternative work out PULL UPS
Seated Narrow Grip Cable Rows – 3 sets 10 rep – (30lbs)
T-Bar Row – 3 sets 10 reps – (10lb weight, 20lb bar, total 30lbs.
Back Extensions – 3 sets 10 reps – (body weight or hold weight with arm across chest) NOTE: This is my new favorite work out for lower back muscles.
Barbell Curl – 3 sets 10 reps – (20lb straight bar) NOTE: I really felt this worked my biceps. They were super sore the next day.
Incline Dumbbell Curl – 3 sets 10 reps – (started first set with 5 lbs just to work on proper for then went up to 10 lbs for the rest of the sets)
Alternate Hammer Curl – 3 sets 10 reps – (10 lbs)

Tuesday, 2/12/13, REST DAY

The original plan for this day was to hit the gym at night. I am busy all day with an art class and work, so night time is the only time I have to work out. I ended up not being able to get home until 9:00 pm and the gym closes at 11. I decided I didn’t want to be the one closing the gym, so I used this as a rest day and planned to do that day’s work out, Day 17, the next day along with that day’s work out. Double duty. Didn’t want to fall behind.

THE DOUBLE DUTY DAY

DAY 17 & DAY 18, Wednesday, 2/14/13

CHEST, TRICEPS

Incline Dumbbell Press – 3 sets of 10 reps – (10 lbs)
Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)
Decline Flyes – 3 sets of 10 reps – (10 lbs)
Bench Dips – 3 sets of 10 reps – ( using body weight) NOTE: This is one of my new favorites. It is simple but gets the job done.
Lying EZ-Bar Triceps Extension – 3 sets of 10 reps – (20 lbs bar) NOTE: This one was very hard and I needed a spotter.
Dumbbell Triceps Kickback – 3 sets of 10 reps – (5lbs, hopeful my triceps will get strong enough so I can take this one up a bit, and use 10 lbs.)
Overhead Two Handed Triceps Extension – 3 sets of 10 reps – (10 lbs)
Cable One Arm Triceps Extension – 3 sets of 10 reps – (20lbs)

LEGS

Leg Extensions – 3 sets of 10 reps – (30 lbs)
Wide Stance Barbell Squat – 3 sets of 10 reps – (80lbs plus 20 lb bar, total 100 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (30 lbs)
Seated Calf Raise – 3 sets of 10 reps – (45 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

Today, Thursday, 2/14/13 is DAY 19 of LIVEFIT. I will be hitting the gym this afternoon, to work on Shoulders & Abs. I will not be taking any more rest days until the end of phase 1. If for some reason I can’t make it to the gym, I will take a rest day and do double duty the following day. But this is only if for some reason I am desperate and can’t make it to the gym. Jamie Eason does have 2 videos of at home work outs just in case, but I’d rather just try to stick to the program as closely as I can.

SEEING RESULTS

First things First. I am desperately missing my RUNNER’S HIGH! But I also can’t believe how fast Phase 1 is flying on by. Today will be the last day of week 3 and then I am moving right on to week 4. 1 more week and then Phase 2 begins, where you can introduce cardio into the program, and for me running. Yippee!! Can’t wait to experience my runner’s high again. However, I will admit that I have really enjoyed focusing on getting stronger. I think that it is super important, and it gave me the opportunity to focus on eating clean as well. Plus, waiting to run, will just make my runner’s high that much sweeter.

I also wanted to tell you, that I am starting to see some results, and feel them too. I didn’t think I would see much results especially this fast, because I am an athlete already in pretty good shape. But, my arms are starting to take shape, and I have began to see even more definition in my legs and abs. As for feeling results, I am feeling stronger. I also have been really tired lately, but I think that has a lot to do with work and not really the Livefit program. I am pretty sore though, everyday. I am also much more hungry, but I think that is because my growing muscles need fuel and my metabolism is fired up.

CHALLENGES

I have already been eating clean for about 9 months now, but I was having challenges with eating enough calories. I am doing much better about preparing my meals, and packing my food. The two things I need to work on now, is drinking more water, and making more protein shakes. But I am still taking my other supplements.

So that sums up my update with the Livefit program. I can’t wait for Phase 2 to begin, in about a week, because during Phase 2 I will also start my half marathon training.

I found this on tumblr… Now she is hardcore!

Oh BTW, I updated my about page, so check it out. I also updated my race times. Please follow me on twitter, athlinks, and instagram.

Questions for You

Do you eat clean? What is your favorite eat clean food/meal?
What challenges do you have it your fitness routine?
To my Runner followers: What is the longest amount of time have you gone with out running?

The truth about… Abs.

February 9, 2013

Update on Livefit…

Today, Friday, 2/8/13 was Phase 1, week 3, day 15 of Livefit. Finally, the first two weeks are over. The reason I am saying, finally is because in the first two weeks there are three full rest days. Although, my body was pretty sore, I don’t like resting for three straight days – I mean come on I am use to working out 5-6 days a week. All of these rest days, made me a little worried, but I just kept telling myself, that the trainer is going to get much more intense.

To start off week 3 of the Livefit trainer. Jamie Eason opens up with an amazing video in which she explains everything about abs.

“Abs are made in the Kitchen.”

Jamie Eason explains that abs are made in the kitchen. She says that you can do all the sit ups in the world, but with out clean eating which helps eliminate your body fat, you will never see them.

Some people have flat shallow abs, while others have really defined abs. Some people have a very defined waste, while others may be straight up and down. If you are more straight up and down, twisting exercises are ones to avoid, because they may enhance that. So when it comes to abs focus on diet and engaging core muscles while performing other exercises. Also remember your abs are the same as any other muscle group, so why treat them different? Give them a day or two of weekly training, just as you would your other muscle.

Jamie promises once you lean out in Phase 3, your abs will be revealed. It is then that you can do some ab work. She even suggests possibly doing some weighted exercises to create some density.

Although, the video was about abs, today’s work out was focused on legs. This week J and I, completed 3 sets of 10 reps of each exercise with a 1 minute rest in between each set.

Leg Extensions – 3 sets of 10 reps
Wide Stance Barbell Squat – 3 sets of 10 reps
Walking Barbell Lunge – 3 sets of 10 reps
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps. *note: This was my favorite new exercise. I really worked on balance and engaged my core.
Lying Leg Curls – 3 sets of 10 reps
Seated Calf Raise – 3 sets of 10 reps
Standing Calf Raise – 3 sets of 10 reps

As for me, I am still struggling with getting enough calories, and eating on regular intervals. This weekend I am going to spend the time preparing my meals for the week. I also need to continue to drink more water. I never thought eating enough and drinking an adequate amount of water would be such a challenge.

So again, do not forget… Abs are made in the Kitchen….

but… this looks like fun…

Questions for You…

What is your favorite ab exercise?
What is your favorite muscle group to train?

pictures found on tumblr

Protein Bar Recipe

February 4, 2013

Quick update on Livefit…

Today, 2/3/13, was Phase 1, Week 2, day 10. I can’t believe how fast 10 days came and went. Remember this is the muscle building phase. No Cardio for me, which means NO RUNNING. I have missed running, but have been able to tolerate the no cardio rule, because the weather has been so cold and snowy. Anyway, I have been really enjoying the strength training exercises that Jamie Eason has mapped out for us. I have been pretty sore too, so that means I have been working hard, right? The only thing is that in these first 2 weeks there are a total of 3 consecutive rest days. This is a lot of rest days, for me, because I am use to exercising 5-6 times a week. But I know next week there will only be 2 rest days, and later in the trainer there are weeks when I will be working out 6 days a week. So I am just going to cherish this last week of that consists of three consecutive rest days. Your muscles need rest in oder to grow, so these rest days are important.

When it comes to the nutrition plan the only thing I have really struggled with is eating enough – so I am going to work on that.

On Friday, after my gym session, J and I decided to try to bake Jamie Eason’s homemade Protein Bars. This recipe fits in the”Clean Eating” category, and is actually pretty easy to accomplish.

Chocolate Protein Bars

96 calories
1.4 grams fat
12 grams carbs
10 grams protein

INGREDIENTS

1 cup oat flour
2 scoops vanilla protein powder
1/2 tsp baking soda
1/4 tsp salt
3 tbsp baking cocoa
4 egg whites
8 oz berry flavor baby food, or apple sauce
4 oz water
sugar: (splenda, stevia, sugar- which ever one you desire)

DIRECTIONS

Preheat oven to 350 degrees.
Mix all dry ingredients: 1 cup oat flour, 2 scoops vanilla protein powder, baking soda, salt, cocoa.
Mix all wet ingredients: egg whites apple sauce.
Add sugar, (in this recipe I used stevia) to the wet ingredients.
Combine all ingredient together in a big mixing bowl, add water.
Pour mixed ingredients into a class baking pan.
Bake for 25 minutes.
Eat and enjoy

All of the ingredients I used were all natural, and organic.

Dry Ingredients

The bars fresh out of the oven. Tasted like a brownie. YUM!

It is best to cook or bake your own meals/snacks because you know exactly what ingredients are used. You should try these bars! They are easy to make, and will be an awesome snack post work out.

Click here, if you want to watch a video of Jamie Eason making these protein bars.

Questions for You…

What is your favorite protein bar?
Have you ever made your own?

Livefit. Phase 1. Day 3 & 4.

January 29, 2013

Day 3– Sunday, 1/27/13

TRAINING – Yesterday was Day 3 of Phase 1 of the Livefit trainer. I had to work 10-6 at the salon, but I couldn’t wait to hit the gym right after. Why? Because Day 3 was all about targeting muscles in the Legs and Calves. Working out my lower body is my favorite area to train. I just love it – don’t ask me why- I just do.

Squat like your ass depends on it…

and I did…

Before we started we ate a small clean snack and took our supplements. Then we hit the gym. The work out went really well. J and I did 3 sets of 12 for each exercise, with resting for one minute between each set. I used the app gym boss in order to keep track of my timing. I highly recommend this app. It took J and I about 1 hour to accomplish the whole work out. We ended the work out with our protein shake, BCAA, and glutamine. I juiced organic kale, celery, and pineapple. I add this juice along with a blended banana to my protein shake. This tasted amazing. A little organic pineapple can really sweeten a drink.

NUTRITION – I started my day with a clean breakfast, consisting of two hard boil eggs and greek yogurt. I am beginning to love hard boil eggs! They are a wonderful source of clean protein and they are super convenient. I pay a little more for my eggs, but paying the extra $2 is worth is because I am supporting a local farm and they are organic. I packed clean meals for the day, and I tried to eat on regular 3 hour intervals. The only thing I need to work on is drinking more water. Day 4 – Monday, 1/28/13

TRAINING – Today’s workout was focused on Shoulders and Abs. J and I did 3 sets of 12, with a minute of rest in between each set. Again it took about 1 hour to complete the full work out. We took supplements before the work out.

NUTRITION – With in 1 hour of waking J and I ate a clean breakfast. Today we had organic local eggs on top of ezekiel bread and organic tomatoes.

After we were finished with our work out, we left the gym and hit up Sweet Green. I will write a post giving you more info on Sweet Green, but if you haven’t been to Sweet Green, you must go asap – it is amazing. Anyway, I had a salad from there that had spinach, kale, beets, carrots, sprouts, broccoli, etc… It was a pretty good size, so I saved some for my next meal. J and I also mixed up our protein shake with another green juice.

We are now done with our work outs for week 1. The next three days are rest days. So we are going to focus on…

But we need the rest more than ever. I haven’t been this sore in a while.

I’m really sore, but it feels really good… You have to be training to understand…

Can’t wait for Phase 1, Week 2, of Livefit!

Livefit. Phase 1. Day 1 and 2

January 27, 2013

I have been wanting to weight train for some time now, but my love for running and yoga has over powered my small yearning to weight train. I also have been consistently training for a race of 10 miles or more, so I have felt it was my obligation to run. But I now have the time to switch it up a bit, so I have decided to start the Livefit Trainer.

The Livefit trainer is by fitness model, Jamie Eason. It is a 12 week program, which is a total of 84 days. I will be doing this program with my younger sister, J, – (not, E, the sister I run with.)

Why are we doing this program? Well that is simple, we both love a fun challenge! J wants to do the Livefit trainer to begin a healthy lifestyle. And although, it has only been 2 days into the program, she has already learned a ton about clean eating and supplementation. The reason I decided on the Livefit trainer, is because I want to build my strength. Being stronger will help me run further and faster. More muscle will help me perfect my natural running form, ultimately improving me as a runner/athlete, and helping me prevent injury. I also love the idea of sculpting my body. Most people don’t realize how much control they have over their physical capabilities.

So lets talk about Phase 1 of the Livefit trainer…

Phase 1 is our building phase. For the next 4 weeks, Jamie Eason wants us to eliminate cardio from our daily fitness routine. This means no running. Unfortunately, you know I can’t go 4 weeks with out running. So I might be running a little here and there. But I will not to run everyday. I will not run on the days I lift, and I am planning on significantly cutting back on running during this phase- it is only 4 weeks. J, on the other hand, will not be running at all. She is going to be following the exact plan.

The reason why Jamie doesn’t want us to do cardio is because cardio slims out muscle mass, and phase 1 is all about building,

So what does building mean? We will be doing weight training, eating clean, and taking supplements in order to build muscle. Week 1 and 2 we will be weight training 4 days a week, and resting 3 days. It is important to have rest days because your muscles grow while they rest. Week 3 and 4 we will be weight training 5 days a week, and resting 2 days.

Phase 1 is about building which also means we are working on getting our metabolism fired up. Some people yo/yo diet – which slows down the metabolism. Most women eat too few calories – which slows down the metabolism. So along with a work out plan – which has pictures, videos, and written instruction of how to do each work out/ lift each weight. Jamie also has video explanation about clean eating and a written out meal plan. In this phase we will not be counting calories, but rather eating ever three hours, which adds up to 5-6 small balanced “clean” meals a day.

So here is the run down…

We will be waking up and eating a “clean” breakfast with in an hour of waking – this will help start the metabolism. At breakfast, we will take a Multi Vitamin and an Omega 3. I like to alternate everyday between a flaxseed oil and a low mercury Fish oil. Before we hit the weights we will take a BCAA. And always remember never strength train on an empty stomach. After the work out, which should last about 1 hour, we have a 30 minute window in which our newly born muscles will take in protein. So we will then be drinking a protein shake with glutamine.

When it comes to protein powder, I am obsessed with Vega Sport. The protein does not contain soy or whey. The guy who created it is an endurance athlete who does Iron Mans, and he is vegan. Glutamine helps with muscle recovery. With this protein shake we will also be taking another BCAA. BCAA stands for Branch Chained Amino Acids. This helps support new lean muscle growth and reduces muscle breakdown. I also want to point out that in a hurry you can make a protein shake with glutamine and water. But I am going to rush home from the gym, so I can use my blender and juicer. I want my protein shake to include kale, beets, and other veggies if possible.

For the rest of the day, we will be eating clean organic whole foods every three hours. Jamie recommends setting a timer, for consistency is key. On the three hour mark, she wants us to eat small well balanced meals. So this means the meals will consist of a protein, complex carb, and unlimited vegetables. I have heard some reviews on this meal plan from vegetarian and vegans, who have said it is impossible to follow because it is so high in protein. I want my vegetarian and vegan friends and followers, to stop thinking, protein as an animal. Protein is protein, and there is tons of plant based protein options. An example of a small meal/snack would be veggies and hummus or apple/celery with peanut butter. I truly feel since May I have been really good about eating clean organic whole foods. And although I am following Livefit, I am still going to cook my favorite vegan and vegetarian meals. Any fish/eggs/dairy I eat will be organic and local.

Along with eating clean, we will be drinking tons of water. When lifting weights you create toxins, such as lactic acid, so because of this we will be flushing our systems constantly with water. In order to discover how much water you should consume, take your body weight divide it in half and take that number and convert it to ounces. That number is how many ounces of water you need a day. Tea and coffee is also good beverages to consume because they are metabolism stimulaters.

Supplements

Day 1 and 2 Breakfast

Day 1 – Friday, 1/25/13

Day 1 was Chest and Tricep day. Above are examples of a few of the exercise we did. We did 3 sets of 12 at 60% effort weight wise. Later in the program we will be using 100% effort working with max weight.

Day 2 – Saturday, 1/26/13

Day 2 was Back and Biceps day. Again 3 sets of 12 at 60% effort weight wise. Later in the program we will be using 100% effort working with max weight.

After we worked out, I took J, over to MOM’s organic market. On her first trip there, she immediately fell in love- I knew she would. She stocked up her fridge with healthy organic whole foods, and prepared meals for the next couple of days.

I went home and cooked a vegan Eggplant dish.

Although, it has only been two day in, so far I am loving Livefit. Phase 1 makes total since. Eating clean on regular 3 hour intervals will spark the metabolism. Protein shakes/supplements along with lifting will build muscle. Muscle will burn fat. This is true. End of story.

Tomorrow is day 3, and it is legs and calves – my favorite! I love working out my lower body. Can’t wait for tomorrow!

Oh and btw… I am sooo sore, but it is a good feeling!

Questions for You...

Have you started the Livefit trainer?
What is your favorite body part to train?
Any good recipes for protein shakes?

This Trendy “Strong is the New Skinny” Thing (and what it could mean for the next generation of girls).

Barbell Deadlift – 20 reps – 50 lbs.

Straight Leg Deadlift – 20 reps – 50 lbs. – I added this.

Bent Over Barbell Row – 20 reps- 40 lbs

Pull ins on the exercise ball – 20 reps body weight.

Smith Machine Incline Bench Press – 3 sets of 10 reps – (30 lbs)

Barbell Curl – 3 sets of 10 reps – ( 1 set 20 lbs. It was too light, so I went up to 30 lbs. Someone is getting stronger. 🙂 )

Superset:

End of superset; resume normal sets

Smith Machine Military Press – 1 warm-up set, 3 sets of 10 reps – (I got up to 30 lbs on this, but I didn’t like it. I have done this one before with just a 30 lb bar with my chair in and incline position, and felt it much more, so I think I will do that for now on.

Superset:

End of superset; resume normal sets

Seated Dumbbell Press – 3 sets 10 reps – (10 lbs)

Rear-Delt Cable Flyes – 3 sets 10 reps (10 lbs)

Seated Narrow Grip Cable Rows – 3 sets 10 rep – (30lbs)

T-Bar Row – 3 sets 10 reps – (10lb weight, 20lb bar, total 30lbs.

Back Extensions – 3 sets 10 reps – (body weight or hold weight with arm across chest) NOTE: This is my new favorite work out for lower back muscles.

Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)

Decline Flyes – 3 sets of 10 reps – (10 lbs)

Bench Dips – 3 sets of 10 reps – ( using body weight) NOTE: This is one of my new favorites. It is simple but gets the job done.

Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)

Lying Leg Curls – 3 sets of 10 reps – (30 lbs)

Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

Wide Stance Barbell Squat – 3 sets of 10 reps

Walking Barbell Lunge – 3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps. *note: This was my favorite new exercise. I really worked on balance and engaged my core.

Lying Leg Curls – 3 sets of 10 reps

Seated Calf Raise – 3 sets of 10 reps

Standing Calf Raise – 3 sets of 10 reps