The search for the perfect “brazilian” Bikini…

April 25, 2013

Spring has arrived.

I don’t know about you guys, but I have been experiencing some serious spring fever – meaning I am ready for things to heat up! Unfortunately, I wouldn’t say that Spring in the Washington, DC area is the best time of year here. The famous Cherry Blossoms have come and gone, and if you have never experienced spring allergies you will if you come here.

Anyway, last weekend I escaped the DC area, which was undergoing the winter/spring transition, and instead I headed down to Miami. It was there, in South Beach, that I got a sweet taste of summer.

I am definitely a beach girl. And so far, I have had the privilege to visit some pretty amazing beaches, including ones in Brazil, Barcelona, Greece, Turkey, California, Martha’s Vineyard, etc, and now I can include South Beach, Miami to the list.

Because summer is approaching, the average women uses spring to become beach ready. Being a hairstylist, I advise my clients to start growing out their bangs, and add some sun-kissed highlights, to brighten and refresh their darker locks. Some people hit the gym, while others try the latest trendy diet, in order to shed those extra pounds they gained during their winter hibernation. Most longing to look fabulous in a bikini, this leads to the hunt to find the most flattering swimsuit.

It has been interesting visiting international beaches and comparing their people and beaches to our very own. When I was Barcelona, I was able to observe, Australians, French, Spaniards, Italians, Japanese, and many more. Then when I went to Brazil, I observed Brazilians, and while in Greece, the Greeks. I came to the conclusion that most Europeans and definitely all Brazilians, are more accepting and more confident regarding their bodies. French, Spaniards, and Italians, all go topless, regardless of their age or body type. The Brazilians, do not go topless, but they are known to wear teeny tiny bikini bottoms, (side note: not considered a thong.) But the majority of Brazilians wear these tiny bikinis, even when their bottoms might not be.

As for me, I am an American, who always wears a brazilian bikini. I can thank my best friends for that one. My bff is brazilian, who ever since we became friends fourteen years ago, she has been bringing me back brazilian bikinis, every time she visits brazil. In 2006, I finally was able to travel with her, to Brazil. And again we shopped for more brazilian bikinis. So as you can see, I have a pretty big collection, of these colorful, skimpy swim suits.

Purchasing bikinis in brazil is much more affordable, and it use to be impossible to find brazilian bikini companies that would ship to the USA. However, times have changed. Brazil’s economy is booming. And now some, not all, but some of the best brazilian swimwear is available to purchase online in American dollars.

So since I was heading to one of the sexiest beaches in the USA, South Beach, Miami, and because I have trained so hard doing the Livefit trainer, it was time to treat myself to a new brazilian bikini.

I was a little nervous purchasing a bikini online. But I felt safe going with one of my favorite brazilian bikini brands, Lenny. While I was in Brazil, I was lucky enough to have had purchased two of them, and knew exactly how they fit. (Side note: Sizing is definitely different in Brazil.) Why was I so lucky? In Brazil, I was able to get two of these bikinis for a little over $100.00. Now, this brand is a major splurge, costing me a hefty $230.00 for my new bikini.

So after I had purchased my Lenny bikini, I continued my search. Not because I was dissatisfied with my choice – I am actually in love with my new Lenny bikini and wore everyday while I was in Miami. But I continued my search simply because I was curious about what other brazilian bikini companies are available to the USA, and if I could find a new more affordable favorite.

During my search, I came across Midori Bikinis. This is a small company who makes affordable Brazilian Bikinis, and ships to the USA. They too were tired of paying $70 plus for 12 inches of material. They were founded on the believe that everyone deserves affordable high quality swimwear. They have a variety of thong and brazilian bikini bottoms, including my favorite, the “Kailua Classic.”

“Our collection of unique Midori Brazilian Bikinis are especially designed for comfortable beach & surf wear. They feature Extra Life Lycra which allow our suits to be 10x more durable than normal swimwear material and 10x more resistant to fading…A variety of skimpy backs provide some coverage- but by no means are they meant to hide those cheeks!” – quoted from their website.

Their website also says that Midori Bikini sells its own line of swimwear imported directly from Brazil and they ensure the highest quality.

TIP

So let me give you some advice… I came across this company by searching the keyword brazilian bikini on INSTAGRAM. Yep, that is right, Instagram is not just for your own personal photos. It can also be used as a fabulous place to seek knowledge and discover new things. I highly advise you to follow this company Midori Bikinis on Instagram. By following them on Instagram you will be the first to receive updates about what they have in stock, and when they receive or upload new shipments of merchandise. Also, because this is a small company, but a fabulous one, when they upload their new merchandise it is gone quickly. And when I say quickly, I mean it. Do not wait a day. Trust me, with in hours all items become sold out.

I was lucky to be quick enough and was able to purchase two tops and one Kailua Classic bottom. My total was under $100 for these three items. And to my surprise the delivery was quick, and they were waiting for me at my front door, way sooner than I expected – a couple days.

Another interesting thing that I realized when researching Brazilian bikinis was the models they choose to use. The models used for Brazilian bikini companies normally are curvier or more athletic. While the American companies that sell Brazilian bikinis use very skinny models. I remember seeing one bikini that when seeing it on a model chose by a Brazilian company, loving it. But then seeing the same bikini on a model chose by an American company and hating it. Ladies- Strong is the new Skinny. See for yourself.

Brazilian Inspired –

American Inspired –

Questions for You…

Which beach is your favorite?
How are you preparing for spring/summer.

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!

It is worth the money!

April 1, 2013

I am definitely a fashionista…

always have been…

So why would that change when I work out?

well it doesn’t…

On a normal day, I work out early-morning before I head into work. On rare days, something will come up or I may have a desire to do a double, so I head to the gym late-night. However, there was a particular day a couple months back when, I had to squeeze my sweat session in, during my break at work. On this day, my co-worker complimented me on my lululemon tank top.

She said, “Wow! You are going to work out in that… It is way to cute to sweat in.” Then when I told her I purchased the tank she so desperately desired from lululemon, she claimed lululemon was way to expensive, and she just couldn’t justify spending that much on a shirt she would be sweaty in.

Running… and why you should invest in the proper gear.

I see people all the time running in a simple t-shirt and shorts. I don’t judge. But I will tell you this, when I was a new runner I too wore a t-shirt and shorts. However, it didn’t take long for me to began to experience chafing, and blisters on my feet. I felt suffocated running in a heavy wet sweaty cotton t, and when my blisters became blood blisters, I knew something had to change. That was the day, I bought a pair of running shorts, a proper sports bra, and even running socks. And wow, what a difference. So yes, I run in high tech running gear, made from sweat wicking materials, and these items can be pricey, but I have never been so comfortable running, and they look cute too. 😉

One of the reasons why I love running is because it is such a simple sport. You can run in an old t-shirt and barefoot if you choose to. But for me, I’ve been there, done that, and learned that having proper running clothing/gear is worth every penny.

Although, I am a runner now, that wasn’t always the case…

Growing up, I played tennis.

Out of all of the sports tennis is by far the most fashionable. It was when I played, and even more so now. Venus and Serena Williams are the ones to thank for this trend. They began designing their own tennis skirts and dresses. They turned heads with their bold fashion choices. They make statements with their daring looks, breaking boundaries beyond the traditional preppy white. At one point, they wore beads in their hair, and you will never not catch them wearing an array of jewelry. Some people find this distracting. I find it FIERCE – they are fearlessly expressing themselves, while being bold, and challenging traditions, evolving the sport, while influencing others. They even influenced me.

In high school, when I played varsity tennis, I definitely embraced the fashion side of the sport. My tennis team picked out new team outfits every year. I had a collection of tennis skirts and dresses, even a tennis bag, to transport my rackets, and gear from practice to matches. You may be thinking, damn that girl was spoiled, but I played tennis everyday.

If you are going to be playing a sport everyday, like I did with tennis, and now do with running, then it is worth it to invest in some high quality clothing and gear. Honestly, it is very important to get the proper gear for any sport you invest time in. For example, although I don’t practice Bikram yoga everyday, I still do it enough, that I have an drawer full of hot yoga shorts and tops. I also have my own mat, bag, and towel. Investing in the proper gear will make you feel more comfortable, and in the end help improve your game.

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?

Funeral for My Fat

March 19, 2013

INSPIRE

My desire to seek knowledge is constant. Along with this knowledge seeking desire, I am on a never-ending quest to find inspiration. This is how and why my addiction to reading blogs developed in the first place. Which then later led to creating my very own blog(s).

I just can’t help myself…

I want to learn more…

I want to be inspired…

I want to inspire others…

With that being said, let me tell you who inspires me…

Let me introduce you to Sharee! We have never met face to face, but she has an inspiring story. Sooo inspiring, that I find her worthy enough to write a blog post about her. She is the writer and owner of the blog, Funeral for My Fat.

Sharee is a 23 year old female, who in the last five years, has lost 118 lbs. She changed her life around, by becoming vegan, and working hard, sweating in the gym. She wears black when she works out because it is a funeral for her fat, hence her blog name.

She is 5’8. Her highest weight was 256 lbs and now she is down to 138 lbs. Earlier this month, she had surgery to remove loose skin in her midsection and upper thighs. It will take her two months to recover, which means no working out.

In her honor, a lot of her blog followers are wearing black in the gym.

So if you are looking for inspiration, check out her blog, Funeral for My Fat. And wear black in the gym, in honor of a fast and speedy recovery for Sharee! Also try Sharee’s Starbucks drink, Iced Hazelnut Soy Latte, great for post work out.

Be Inspired…

Inspire others….

Sweat daily…

Questions for you…

Who has made your blog roll?
Who inspires you?

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?

When do you workout? Morning or Night?

March 7, 2013

Livefit update…

Today, I completed Day 36 of the Livefit trainer. J and I hit the gym in the morning and today we focused mainly on back, although, we squeezed in some leg exercises too. I also got a little bit of cardio in.

Through this new fitness challenge, the Livefit trainer, I am not only seeing a difference in my fitness level, but I am learning a lot about myself.

Do you workout in the morning or at night?

I have definitely realized that by doing the Livefit trainer, I have my best workout sessions, early in the morning before work. It just feels really good waking up early, getting a great work out/run in, and then have my whole day ahead of me free to do whatever…

I find if I don’t get my morning work out/run in, I end up worrying about it the whole day, desperately wondering when I am going to fit it in. I also feel that if I don’t get a chance to lift and then find time to hit the weights at night, I end up being too tired to lift at my fullest potential. However, I can run or do bikram either in the am or pm.

Running or doing birkam in the morning, before work gives me energy for the rest of the day… it must be all of those endorphins, creating my runner’s high. When I run or do bikram at night, I feel like I relieve the stresses from the day. I find myself winding down, feeling relaxed, but refreshed.

But when I have the choice to choose morning running/bikram or night, I will always choose morning.

Getting my workouts in, in the morning also gives me the opportunity to do a double if I want to. Sometimes after work, at night, I feel like it is necessary to blow off some stress, and although, I already worked out, another sweat session is in order.

Well whether, you run…

do yoga…

lift weights…

whether you are an early bird…

or a night owl…

Questions for YOU?

Do you workout in the morning or at night?
Do you prefer running in the am or pm?

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?

To Snowboard or To Ski?!

March 2, 2013

HOW IT ALL BEGAN…

As long as I can remember I was a skier. I was that little girl in a puffy pink onesie, snowplowing (aka the pizza), fearlessly and poleless down the mountain. My parents got me on skis at a very young age, even my girl scout troop went on annual ski trips.

When I was 16, I went with my high school, to Seven Springs, a ski resort in Pennsylvania. It was there that on my second day of skiing I decided to trade my skis in for a snowboard. I have been on a board ever since.

I am definitely a better skier, than snowboarder. However, I enjoy snowboarding because it is a challenge for me, and I always love a good challenge. When I first got on a board I realized how truly different it is compared to skiing.

THE DIFFERENCE

In skiing, each leg is attached to it’s own individual ski. While in snowboarding both legs are attached to one board. In skiing, it is a lot of hip action. While in snowboarding it is distributing weight on to your toes and then on to your heels. This creates an S shape in the snow, called carving. In skiing, you have poles to push you along on flatter services, or to help create speed. On a snowboard, you have to unbuckle your back foot. This freed foot can go in front of your board or behind your board, in order to comfortably shuffle your way along on flatter services. Most snowboarders choose their stance, goofy or regular.

Maybe it is because I have been skiing longer, and learned to ski before I learned to snowboard. But because of the obvious, having both legs attached to one board, compared to having legs individually attached to their own skis – skiing is more freeing and I feel much more in control.

As a child, I grew up going skiing a couple times a year during the winter season. But as an adult, I begin to get to the resort less and less. So last year, I decided I was going to make more of an effort to get to the mountain. Because of this, my bf and I both bought each other snowboards, and we have made it a tradition to always go snowboarding on my birthday.

THR GEAR

This Christmas, I was one lucky girl. My bf ended up getting me the rest of my snowboarding equipment. This included: boots, gloves, pants, socks (made from merino wool, my favorite), and a helmet.

Growing up we never wore helmets, just a goofy hat. But honestly, a helmet keeps you so much warmer, and safer. Plus all the expert skiers and snowboarders are wearing helmets, so you just look like an ammature if you aren’t wearing one. WEAR YOUR HELMET!!

** I love my new helmet, and it is my favorite color. Thanks baby, for an awesome Christmas present!!**

RESORTS

I am an east coast girl, so unfortunately I have only had the opportunity to ski of the east coast – maybe my dream will come true and I will find time to go out West to Vail or Jackson Hole.

In the past, I have gone up to Vermont a couple times, to a resort called Mount Snow. However, most of the time when I go skiing or snowboarding I am either in Pennsylvania or Maryland. The good resorts in Pennsylvania that I have been to are Seven Springs or Blue Knob.

There are some resorts down in Southern Virginia. Winter Green is the better out of the resorts down there. Massanutten aka Massanothing, has been taken over by college kids that attend JMU, and parents love to bring their kids because of the indoor water park. There are some resorts in West Virginia. The most popular one is Snow Shoe.

Anyhow, over the last three years, my bf and I have gone skiing at White Tale, a resort right passed Hagerstown, MD. We have chosen this resort simply because it is the closest to get too. However, the resort itself is pretty simple, and small. The only food option is their cafeteria, and the county is a dry county – so no bar here. They do have an awesome fire pit, which warms you up after hours on the slope. The last couple times we have gone, though, it has been really over crowded. The chairlift lines were super long, and the slopes were over packed with kids.

So this year, my bf and I decided to try a different resort. Although, up north got dumped on with snow, we haven’t gotten any in the DC area. So our main concern was finding a place that had some snow. My mom suggested Blue Knob. She had told me that I had been as a kid, but honestly I had no memories of the place.

BLUE KNOB

Blue Knob is the resort located in Pennsylvania, on the highest mountain top. It is about a 3 hour drive from the DC area. When we looked at their website, they claimed they had snow, and all trails were open. So it was go time… we aren’t picky at all when it comes to snowboarding.

We headed up Friday night, spent the night in a hotel 30 minutes from the resort. Woke up early, and we were on our way. The ride up the mountain was beautiful. See for yourself…

Driving to the resort was all up hill, or rather up mountain. The reason why is because unlike other resorts where the lodge is on the bottom of the mountain, at Blue Knob, the lodge is located on the very top of the the mountain. Instead of first having to wait in line and ride the chairlift, automatically you get to ski or snowboard right from the lodge – which I loved.

Another awesome thing about Blue Knob is that the trails all intertwine with each other. You’ll see black diamonds in between green slopes. There are lots of trees, so you feel like you are skiing of snowboarding through the woods – very nature like. Another thing about Blue Knob, was that it was not overly crowded. It was a Saturday, but I rarely had to wait in lift lines. I pretty much had the slopes to myself. This could be because the resort is very secluded compared to the other resorts. It also could be because they have a lot more trails, and all of them were open with really great snow. ** His and Her Burton Boards.**

When I had decided I was going to buy my bf a board. I started to research Nitro Snowboards. The company seemed really good, and the board designs were visually pleasing. However, they were really expensive and hard to find. I ended up buying a Burton Board for him, and he bought one for me. I love my Burton Board.

**My next post will be about tips for purchasing your first snow board, so stay tuned.**

THE LODGE

The food at Blue Knob was not bad, of corse it wasn’t the healthiest. They had a basic grill, where they could make you anything you wanted, from breakfast sandwiches to burgers. They also had soups in bread bowls, and other snacks. They do have a bar, and there was a band playing live music when we were there.

A GREAT WORKOUT

Of corse we went to hang in the lodge for lunch, and to warm up and grab a coffee. But for the most part, we were on the slopes, 9 am-4 pm. Seven hours of snowboarding is an amazing work out. But where I felt the most sore was my inner thighs, and my arms. I think this is because the shuffling movement on flat services works the inner thighs, and the constant being on the ground and then pushing yourself up works the arms.

IN THE END…

I highly recommend trying snowboarding or skiing if you haven’t already. It is tons of fun, and a great work out. If you are on the East Coast, I highly recommend Blue Knob resort. Although, it is March, the season isn’t over yet. The Mid Atlantic has just been issued a Snow Alert. So get out there and enjoy the snow, the winter, while you can.

Questions for You…

Do you prefer skiing or snowboarding?
Where is your favorite ski lodge located?
What kind of board do you have?

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??

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?

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

Clean Eating, Rest Days, Livefit

January 31, 2013

Yesterday, Today, and Tomorrow are rest days in the Livefit trainer. Yesterday, was a perfect day for me to have a rest day, because it was Tuesday. Tuesday always ends up being really busy for me, because I have my art class in the morning, and then I head straight to work. But because of that, I wasn’t able to prepare any meals for the day. I did the best I could under the circumstances, but there were times when I felt hungry, and I don’t think I got enough calories. Remember, I am suppose to be eating immediately when I wake up, and then in three hour intervals. I also did not have a protein shake- this was a major fail.

On rest days, I am not working out, and should have more time to focus on nutrition. So Today, Wednesday – 1/30/13, is another rest day! Have I mentioned how sore I am?

Today, I was going to go for a short run because a warm front came through and it is 65 degrees out. However, it is also overcast and looks like rain. This was a really hard decision for me, but I actually decided to skip the run and stick to the plan, of “NO CARDIO” in Phase 1. So instead I used this time to prepare my meals for the day. I have noticed eating small clean meals on regular intervals have really given me tons of energy. I haven’t felt tired, or had headaches, but instead super energized. I also have noticed that when before I wasn’t a morning eater and didn’t begin having an appetite until the afternoon, I now wake up, hungry.

Below are some examples of the clean foods I ate today.

For breakfast, instead of having my normal, hard boiled eggs and greek yogurt with homemade granola, I saved those for later, and had toast with almond butter. I used Ezekiel bread as my toast. I have been wanting to get my hands on Ezekiel bread for some time now, but could never find it. I finally found it in the freezer section at MOM’s. J and I split a loaf because I don’t eat that much bread and didn’t want to have a whole loaf and let half go bad. Anyway, this bread is all natural, organic. It’s ingredients are inspired by the biblical passage Ezekiel 4:9, hence its name. This bread is high in fiber and protein, while being totally flourless.

Later in the day, I ate an arrangement of organic veggies with organic hummus. Have you ever had hummus with cilantro in it? This is my new favorite!

I also prepared a protein shake with Vega protein. I juiced kale, celery, and pineapple. I poured the juice over the protein powder and added some coconut water. Really yummy drink.

Anyway, those are just some examples of some things I munched on today. I am hoping these clean meals inspire you, and give you new ideas of things to pack for your day.

Questions for You…

Do you eat on regular intervals?
Have you ever made your own hummus?
What is your favorite “clean eating” meal?

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?

Meeting my Idol, starting a new Challenge.

January 25, 2013

It is June. I am in the airport in Salt Lake City, Utah, heading back to the east coast after my twelve day getaway to the wild wild west. I am on the moveable aisle heading in one direction, towards my gate. On the other side, heading in the other direction, I see a beautiful woman. Immediately I recognize her blonde bob, stacked in the back, angled around her chin. She has the prefect body, extremely lean and fit. She is shorter than I imagined her to be. She must be 5’2, only one inch taller than me. All of these thoughts fill my mind, and with in seconds, I blurt out to my bf, “Oh my goodness, I just spotted a famous person.”

“Where? he asks. “I don’t see anyone famous?”

“The blonde,” I tell him.

“Oh… the woman with the guns.”

“Yes! She is a famous fitness model, from Oxygen magazine. My idol.”

I continue walking to our gate, while my bf encourages me to turn around and introduce myself to her. And because we have time to spare, that is exactly what we do. We start walking in the direction she was walking, but she is no where in sight. Finally I spot her in the food quart.

While everyone around her is eating McDonalds or the Chinese food option, that might as well be McDonalds, she is there clean eating with her homemade lunch. I know this sounds kind of stalkerish, but she is my idol, the one that got me interested in living a more fit and healthy life. By reading her articles in Oxygen magazine I have learned how to lift weights properly, and was motivated to get to the gym everyday! (Of course I have grown since then, and now prefer yoga studios, and running outside.)

I approach her, by saying I am sorry to disturb her, while she is eating lunch. Then I ask her if she is a famous fitness model for Oxygen magazine. She answers, yes and introduces herself, and then hugs me. I tell her she is beautiful and a total inspiration. Then we part ways. I do have a plane to catch.

So that was the day I was starstruck, and that was the unforgettable day I met my fitness idol, Jamie Eason.

The only regret I have, is that I didn’t get a photo of the two of us.

So above is my first Oxygen magazine with Jamie Eason, printed in June of 2007. I also am showing you my free weights, which is an inexpensive but great investment. You should always have free weights at hand. The top left picture is of the supplements that I have recently purchased. Where am I going with this?

Well end of January through February is the only gap of time that I do not have a race that I need to train for. I call this time my off season. This is the time that I casually run and have more time to incorporate different types of work outs into my fitness routine. I remember, months ago, having a desire to strength train. Weight training along with yoga is so important for runners. Building muscle makes you stronger, which improves your running. The stronger you are the better your natural running form becomes, and this helps prevent injury.

So finally I will have the time to focus on building muscle, which is easier said than done. I never thought I would follow a fitness program. But then I realized I have never run a marathon with out a training plan. I actually ran my fastest half marathon this December by, following a half marathon plan. So I guess I am the type of athlete that finds success when I follow a program. So after researching crossfit, wish I could do it, but it is just not in my budget right now. Then I read reviews on P90X and insanity, but finally found the Livefit trainer by Jamie Eason.

It is a 12 week training plan, broken down in 3 phases, and it is totally free. I love Jamie Eason, so I though might as well try her plan.

So today, is day one of the Livefit trainer with Jamie Eason. I can’t wait to begin, and I am so happy that my younger sister will be joining me for this challenge. I will be blogging everyday about my experience. And I have a feeling that both my sister and I will have amazing results. Her goal, is to begin a healthy lifestyle. Mine is to add some strength, lean out my body, and prepare it for when I start my training for my races I have lined up for this spring.

If anyone wants to jump on this challenge with me feel free, we can do it together. Now is the perfect time. You will have a lean body by the end of April.

Questions for You?

Has anyone had success with the Livefit program?
Have you ever had the chance to meet you idol?
Who inspires you in the fitness industry?

My favorite hat, spells TEAM LIVESTRONG!

January 25, 2013

So I have this hat… that is my absolute favorite hat. It was given to me by a friend who got it after he accomplished his first century ride. Pretty sweet swag right!? The hat is made from a white wicking material, that keeps your head cool on a hot summer day. It is actually the only hat I don’t feel suffocated in, while I run. It fits my head perfectly, protecting my skin from the sun’s harmful rays, and shielding my hair color, from fading, keeping it everlasting, shiny, and vibrant. (Yes, I am a hair stylist, so my hair color is a priority.)

The above photo collage shows me wearing this hat at the beach, on hikes, while doing yoga, I also run with it, and just about wear it everywhere. Now, if you look closely it says, “TEAM LIVESTRONG,” written across the front.

I know the interview between Lance Armstrong and Oprah was sooo last week. But I finally stopped being annoyed, and was able to pull it together, to write this post.

So as you all may know, Lance Armstrong was the face of the LIVESTRONG organization. As you may also know, he recently admitted to Oprah that while he competed his 7 tours, he was using performance enhancing drugs, and undergoing blood transfusions. So in my mind, and pretty much the rest of the world’s, Lance Armstrong, is a cheater and a lier. The amazing athlete we thought he was, never existed – so sad. He was not much of an athlete at all, but rather a man that was a brilliant cheater, with the best doctor, and doping schedule.

However, when it comes down to it, the whole using performance enhancing drugs doesn’t really bother me, (I mean it does,) but I can be understanding. Lance told Oprah, everyone was doing it… it became part of the job. The only way to win was to do it too. Well what kind of “Win” is that, and look who is loosing now…

Well like I said above the whole using performance enhancing drugs doesn’t really bother me, because what does, is the the way he handled everything. Lance was selfish and foolish. He called his best friends, the people that lied for him and protected him, horrible names, and then he sued everybody.

Ok, so that bothers me, but there is one thing that bothers me even more… The interview with Oprah, was Lance’s chance to make things better- but he didn’t. I am a marathon runner, who is so passionate about running, that I get a little crazy if I miss a day. I was desperately waiting to hear Lance say how passionate he was about cycling – but he didn’t. I just wanted him to say, how he couldn’t imagine life without participating in the sport – but he didn’t. I did not hear him say he has a love for the endurance sports, but rather an obsession with winning. Maybe he is not passionate at all. Maybe he doesn’t care for cycling at all. Maybe he just found that he was quite good at cycling and would do whatever he could to win.

When Oprah asked, “Why now?” I wanted him to talk about his passion for the sport, but he didn’t. So then, I was waiting for him to say, that he is a father, and wants to make things right, to be a good inspiration for his kids. But nope, he didn’t say that either. Instead he admits to all the lies, cheating, and bad behavior not to make thing right, but rather to reduce his sentence. How selfish can you be?

So in the end… I have this fabulous hat, that has TEAM LIVESTRONG written across the front. I will still wear that hat, not only because I love it, but because I support Cancer research. I support what it truly means to LIVESTRONG. But what I don’t support is Lance.

Motivation Monday- Lolo

December 11, 2012

If this doesn’t inspire you… then I don’t know what will.

Last year, her story made headlines…

Meet Lauren Scruggs. Her friends and family call her Lolo. She is a model and fashion blogger. She is a daughter and a twin sister. One night, last year, accompanied by her mother, she went on a short small plane ride to see holiday lights, light up Dallas, from a bird’s eye view. When exiting the plane she walked into the night, and accidently hit the plane’s spinning propeller. She lost her left eye and her left hand, but God spared her life.

Doctor’s told her loosing a hand is like loosing a family member because it has always been with you. But now look what she is doing…

Look at this strong woman! She isn’t just recovering from an accident that could have easily taken her life, but she is living, thriving, and doing push ups. She is thankful everyday, and adapting to her new body. So next time when you are exercising and feel like giving up… think of Lolo. Why? Because she is doing it beautifully and one handed.

Both this one, and the above photo were found in People magazine. I am totally amazed by today’s technology. Lauren not only has a prosthetic eye, but she has multiple prosthetic arms. She chooses which one to wear depending on what activity she is doing. Because Lolo is so athletic, she has one for swimming, and another for other physical activities. She also has one for everyday use. This one looks almost as natural as a regular real human arm.

To learn more about Lauren Scruggs read her book Still Lolo or check out her blog Lolo Magazine. Guess what? She also has a wordpress blog, follow her at LOLO.

Surfing is Sexy

November 20, 2012

Surfing is a sexy sport.

It has always been a sport I have wanted to try.

I love the ocean.

I love the beach.

I found some amazing photos of surfing on tumblr…

These photos made made me think…

I love running… but I have been so consumed with it lately, that I haven’t had much time to get involved in any other types of physical activities. However, my running season is starting to wind down. I only have two more races, my last race being the Annapolis Half scheduled for December 1st, and although I will continue to run through out the winter, I won’t be training for anything until early March.

Hopefully, this will leave me more time to do…

Yoga

I like the style of Bikram, and during the colder months of winter, my body wakes up craving it.

Hiking

My sister and are planning a hike on Black Friday. It will be so refreshing to be out in nature breathing in the fresh air burning off the Thanksgiving dinner we had the night before.

Boxing

I have yet to try Boxing. I had written a post about it a month ago, but something came up and I ended up not having the chance to go. But it has still been on my mind, and I am looking forward to trying it. Read about Why I need a Punching Bag here.

Cycling

I use to ride a couple times a week, sometimes riding my bike to and from work. But I haven’t been on it in the last couple months. So it would be nice to dust off my road bike, and ride a couple times a month. It is great for cross training and a wonderful workout.

Chrissie Wellington Ironman World Champion 2011

Rock Climbing

Again this is something that I have yet to try. But it has been on my mind. I think it will be a great full body workout.

CrossFit and Weight Lifting

I have yet to try Cross Fit but it is a must. A couple months ago, I ended up at the Mid Atlantic Crossfit Games. It was a true inspiration. I need to try CrossFit, and if I can’t afford to join, I may just work on weight lifting. But either way. I need to get my body strong. It is important for injury prevention and it will make me feel better at work. I am a hairstylist on my feet all day, and it can be very tiresome. Read about the Mid Atlantic Crossfit Games here.

CrossFit

Barre

I’ve tried Pilates. I use to practice on the reformer. Honestly, it just wasn’t intense enough for me. I have thought about trying Barre because it incorporate ballet like moves to help strengthen the body.

This photo reminds me of a combo of boxing and barre.

Snowboarding

Last but not least. I am praying for some snow this winter so I can get on my board. I love weekend getaways to the mountains.

So those are the other activities I have on my mind. I know that in the end, by incorporating some other activities I will build more muscle, become stronger, and overall improve my running.

Because at the end of the day I always end up with a desire to go for a run.

*None of these photos are mine. All were found on tumblr.

I think I need a Punching Bag.

October 10, 2012

Lately, L has been trying to convince me to come along with her to one of her boxing classes. Although, we both run daily, and practice Bikram yoga, I have been longing for some sort of strength training. Strength training is very important especially for runners. It help enhance correct running form. It helps make one faster. But most importantly it helps prevent injury. A stronger, faster, injury free runner is always my ultimate goal.

Guess who also does Boxing?

The Victoria’s Secret, Adriana Lima, keeps her amazing body toned by Boxing. I don’t know about you but knowing this is very inspiring to me. It also is pretty bad ass. So on Friday I am planning on going to my first boxing class.

Questions for You

Have you tried boxing?
What do you do for strength training?

(None of the photos are mine. All photos were found online.)

Did you work out today?

October 1, 2012

I had to reblog this… I see newton shoes!

Hello October

October 1, 2012

October… ~~please be~~ awesome! I am really excited for October! It is funny how much my mood has changed now that the weather has become cooler. I am a strong believer in the idea that, You CAN totally teach an old dog, new tricks… and people are totally capable of growth and change. Boy have things changed.

I use to love the summer, but honestly ever since I have became an adult, summer is just no longer that much fun. If you can’t skip work everyday and go to the beach or pool, then summer really has no point. Or maybe it is not that at all, maybe it is the fact that I am a runner who hates training through a summer heat wave. Well whatever the reason is, I am excited for October and for Fall time.

For those of you that are sad summer is gone. Let me tell you all the amazing things Fall has. Fall time is my favorite time to run. It is always sunny, for some reason a different type of sunny then summer sunny, the sun is brighter. The temperatures are cool, refreshing, crisp, sometimes breezy, the ideal for running. The leaves change making the running trails more colorful … or hiking trails.

I also start to crave Bikram yoga. Who wants to be cooped up in a Bikram studio in the summer when the room is as hot as outside? Doing Bikram in the summer, suffocates me. But during the cooler months I crave the desire to sweat and detox in the 105 degree room. During the cooler months Bikram relaxes and energizes me all at once.

Fall leaves, beautiful, peaceful.

Another thing that is better in the fall, are Lattes. Chai or pumpkin spice is always available, and warms you up on a cold morning. The fruits and vegetables are more substantial. They fill you up. They are your typical comfort food, feeding the soul.

Fashion is way more fun too. Time to bring out your favorite sweater or hand knitted accessories. Time to bring out your favorite boots or lounge around in your UGGS.

Reading books wrapped up in the a cozy blanket. Watching a new fall drama. Going to the movies. These are all some of my favorite things to do in the fall.

So start getting excited! Fall is finally here!

Happy October!

Pay it Forward…

August 30, 2012

I once saw a woman in Starbucks that must have done cross fit or something. She had an amazingly fit body, that obviously she worked really hard on. I automatically went over to her and said, “WOW! You look like you could be a fitness model.” Her face lit up with the biggest smile I had ever seen. She thanked me, and said, “You just made my day!”

Complimenting people is beyond a nice gesture, and it is important to do. A simple compliment can strengthen any relationship. It shows you care and have noticed the little things.

Being a hair stylist, I compliment people everyday. I help change the way people physically look. By doing this I help my clients express themselves. I help them reveal their true identity. I help them change the way they see themselves, bringing them confidence.

Questions for You:

Have you complimented anyone today?
Have you ever received a really amazing compliment?

May 21, 2012

MOODBOARD

So I have discovered a new app. for my iPad, called Moodboard. Yesterday, I was playing around with it, and I have a feeling it will be useful to me at work and on my blogs. It is a digital poster board, or cork board. It is a way to show and organize your photos more creatively. You can change the background color and add arrows. When uploading photos, you can change their angles, their size. You can add text, changing font and color. The possibilities are endless.

Daily Workout ~ 5/14/12

May 14, 2012

Yesterday was my rest day, and although I worked, it felt good to just relax.

Monday, 5/14/12: Today, I woke up to a gray sky and a light rain. It was 62 degrees when I hit the trail, surprisingly because of the humidity it felt much hotter. Again I ran in my Newton shoes. I only ran a short 3.36 miles in 28:50.

When I first began my run I felt good and fast. When I headed back I felt a little slower. The whole time I was focused on running form. I tried to keep centered, slightly leaning forward. I tried to be bouncy and light on my feet, trying to land on my mid-foot. At the end of my run, I felt more confident in my form. I felt like I was heal striking less and running good. I will admit I still felt some ponding, and some soreness. It was not pain, but even though I have been running in these shoes for a month, it still is different then what I am use to, and a bit uncomfortable. I am not sure if this is just because of years of running in my cushioned Brooks and Asics, or if this is just how Natural Running shoes feel. I also could really feel my feet move in the wide toe box, stretching and gripping the ground as I run. I am still trying to decide if I like all of this moving and feeling of the ground.

P.S. Army 10 Miler’s Registration opens tomorrow, 5/15/12!

Daily Workout ~ 5/11/12

May 13, 2012

Because I didn’t have to work and had no other serious plans today, Saturday, 5/11/12, I didn’t start my run until 2:00 pm. Again, I hit up my new favorite spot on the Mount Vernon Trail, the same spot that I have been running on all week. I find it quite fascinating how exciting it can be to discover a new favorite place to run, or to explore a new spot on the same old trail you always depend on. This type of excitement pumps through my body first thing in the morning, I wake up eager to run.

Anyway, today was sunny and toasty. It was close to 80 degrees, so although warmer then I prefer, I could still tolerate it. I also brought a water bottle with me, even though I was running short. I ran 3.59 miles in 30:32, in my Newtons. This is the 5th day in a row running in these shoes. I will admit that today, I had a love/hate relationship with the idea of feeling the ground. Don’t get me wrong, I love using my sense of touch when running. I love being able to feel the ground and be aware of my run. But because I still overpronate slightly, I still need to focus on form. And today, I was tired of concentrating on running form. I was tired of being concerned about my feet. I just wanted to run, run far, get lost in my run, be worry free. However, on a more positive note, my legs never felt heavy, and I still felt like I was running fast.

After I got home, my legs and feet were a little bit sore. Not painful but sore. I know this soreness is normal, because I am changing my stride and using different muscles. Lets just say my feet and legs are excited for a rest day tomorrow.

Newtons are Sexy

May 12, 2012

Lina posted this on Facebook! I loved it… so there was no question about it, I had to share it with you!

Me and Lina, wearing Newtons. Trying to run Natural, on an unnatural service.

Update on my Newton Experience

May 12, 2012

So as you may know, I have been running in my Newtons for a month now, but today was my fourth time in a row running in them, while it was Lina’s first time running in hers. I am running in the Distance U and Lina is running in the Motion. There is not much difference between the shoes, except the Distance U is a little bit lighter and has less cushioning and support in the heel. I am a neutral runner with a slight overpronation in my right foot. Lina is a heel-striker who overpronates.

I am really trying to focus on proper running form, natural running. So far my stride has not transformed 100 percent, since running in the Newtons, but I have become more aware of my stride and what I need to do to change it. The one thing that I have noticed and love about running in the Newtons is how much I can feel the ground. Feeling the ground also makes me more aware of how my foot moves and how it strikes the ground while running. Here are pics from today’s Daily Work Out.

LINA: has had stress fractures in both lower legs. The shoes she has run in previously have not helped her stay injury free. Hopefully, she can changer her stride by wearing the Newton shoes.

Lina running in her Newton Motion shoes. Although, she is still heel-striking, she is confident that with time her stride will improve. She also loves the lightweight feel of the shoe.Lina again running in her Newton Motion Shoes. As you can see the shape of her elevated leg, shows she is over-pronating. Again, this is Lina’s first 3 mile run in her Newton shoe. Hopefully, with time her stride will improve.

MEG: I have never had any injuries, only a blister here and there. I have always run in Asics Nimbus in a size 6.5 and just recently the Brooks Glycerin in a size 7.0. Both are good running shoes. But after reading Born to Run, I have always been interested in the idea of Natural Running. I am hoping the Newton shoes will help improve my stride and make me faster. There I am running in my Newton Distance U shoes. I am not heel-striking but rather running by landing on my forefoot/midfoot, the key to Natural Running. Also notice legs and ankles fall right under hips.

Again running on my forefoot/midfoot. Also notice legs and ankles in line, right under hips. Key to Natural Running.Again forefoot/midfoot striking, and legs landing right under hips. Demonstrating Natural Running.

I have always been a neutral runner, so I am having a little more success in the Newton shoes and in transitioning to a Natural Runner, than Lina is. However, I have also been running in these shoes for a full month longer than Lina. Today was her first day wearing them. I still am not perfect and still heel-strike a little sometimes and slightly over-pronate with my right foot. Another awesome way to judge is to look at the bottom of the shoes. You can see more wear and tear on my right shoe.

Daily workout.

May 12, 2012

Friday, 5/11/12: Today, I woke up early, and hit the trail with my running buddy, Lina. The Mount Vernon Trail was super sunny, a tad breezy and around 60 degrees. It was Heaven out there, only a runner would understand. I felt like running far, but because Lina and I, are both running in our Newtons, we are still transitioning into a more Natural Running form, so we still ran short.

Today, I ran 3.41 miles in 31:17. This is the slowest time, I have run this week . I think it is because I was with Lina and she is a slower runner than me. I started with her, but then went on and ran ahead. After we were done with our run. We practiced high knees and video taped our running strides. We also snapped a couple photos. See next post for update on my Newton shoe experience and pics.

weekly workout recap

May 10, 2012

Monday: I rested. The weekend was overwhelming with Friday’s 2012 CrossFit Games, Saturday’s Crab Feast, and Sunday’s Photo Shoot.

Because I am running in my Newtons, I am still running shorter distances and paying close attention to the way my body feels and my running form. I am really trying to focus on

leaning forward
relaxing my shoulders
arm positioning
looking straight ahead
most importantly landing on my mid-foot

Tuesday, 5/7/12: I ran a short 3.41 miles in 28:39, in my Newtons. Honestly, I am not sure how accurate my garmin is being. Because Newton shoes are light weight, they are known to make you run faster than traditional running shoes, but I am still not sure how much faster. When timing my mile using the markers I am running 8.30 min. mile. But I think the best way is to run in my other shoes to compare, timing to milage. The timing is correct, but I think I am running closer to a 5K. There are mile markers on the trail. I have been paying close attention to those markers. Tuesday was a hot and humid day, it felt good to really sweat hard.

Wednesday, 5/8/12 : I ran again a short 3.41 miles in 29:10, in my Newtons. It was overcast and breezy, but it felt fantastic. I felt like I was in Seattle, the trees were so green, and the sky so gray. I just love running outside. Being surrounded by nature, is so refreshing. I also recently bought a 25lb kettlebell, that I always leave in my car trunk next to my yoga mat. I decided to take them both out an go by the water in the grass. I completed 3 sets of squats with the 25lb kettle bell 10 reps per set. In between each set I held plank for 60 seconds. Energy was pumping through my body for the rest of the day!

Thursday, 5/9/12: Today, I ran again a short 3.69 miles in 32:25. It was cooler today, about 65 degrees. It was gusty breezy and sunny. My legs today were sore from the squats from yesterday. I ended my run with 3 sets of high knees. It was a good run and once again felt great to work up a sweat and be outside.

CrossFit

May 9, 2012

Photo from the 2012 CrossFit Games

2012 Reebok CrossFit Games Mid-Atlantic Regional Final

May 9, 2012

This weekend was packed full, and randomly I ended up at the 2012 Reebok CrossFit Games Mid-Atlantic Regional Final. My mom, sister, and I headed to Landover, MD early Friday morning to watch my cousin’s gymnastics tournament. The minute I walked into the PG Sports and Learning Complex, where the tournament was held, I was surrounded by some seriously strong athletes. On one side of the facility was gymnastics, on the other side was CrossFit.

I know what CrossFit is, and I know a ton of people who do CrossFit, but I never knew there were CrossFit competitions. When it comes to CrossFit, I have always been interested in trying it, I just haven’t had the opportunity to. CrossFit is also super expensive. It is $200 a month, and I already spend so much money towards fitness as it is (yoga studio, gym membership, running, cycling, snowboarding.)

Anyway, the Reebok CrossFit Games Mid-Atlantic Regional Final, was worth watching. It was really hard not to stare. The men had amazing bodies, and the women had fabulous bodies as well, some a little bit to strong. Another thing that I noticed was the patriotic spirit the CrossFit competitors have towards their CrossFit gym. To see that spirit, is really interesting, because I never thought of CrossFit as team oriented. But after watching the support the competitors had from the other athletes that they know from their gym, I now consider this a sport. A sport with a competition, with a team, with team mates.

xMost of the sports that I participate in, (yoga, running, cycling) I do solo. It would be nice to work out with a group. The energy at the event was amazingly positive. It definitely inspired me to strength train more, and I might actually go ahead and try CrossFit.

The GW Parkway Classic

April 30, 2012

The Parkway Classic, is a 10 mile running event, put on by DC’s local running store, Pacers. It is scheduled in late April, a couple weeks after the famous and very popular, Cherry Blossom 10 miler. It’s timing is perfect, because the Cherry Blossom 10 miler is now a lottery, so those that registered, but then were rejected from Cherry Blossom, can still have the opportunity to run a 10 mile race in the Spring. Another benefit to running the Parkway Classic is its capacity. The Parkway Classic is only around 4,000 runners compared to Cherry Blossom that is capped at 15,000. Less runners mean less crowded on the course, and more freedom to run the fast pace you desire, allowing a new PR.

So three weeks after I ran the Cherry Blossom 10 miler, I ran the GW Parkway Classic. This is how it all went down.

FROM THE BEGINNING…

The reason why I ended up running the Parkway Classic is because my sister Emily, my original running buddy, didn’t register for the Cherry Blossom 10 miler, but still wanted to participate in a spring race. Unlike me, who uses Cherry Blossom 10 miler as a yearly tradition, Em, doesn’t find it exciting to run the same races over again. So I registered us both for the Parkway Classic. Although, we have run plenty of 10 milers before, it would be our first time running this particular race. Lina, my coworker and new running buddy, who ran Cherry Blossom with me this year signed up as well. Cherry Blossom was her first 10 miler and she loved it so much, that she immediately wanted to run another one.

After running Cherry Blossom, I was feeling pretty good. I hadn’t over trained at all, so I wasn’t feeling burned out. But I didn’t under train either. I was consistently running, and it showed.

LET ME EXPLAIN MORE IN DETAIL…

I have been running for five years, and I have run plenty of 10 milers. I am no longer at the level, where I am running, “just to finish.” And while I am writing this, it seems like I am bragging, but I am actually just reminding myself that. I guess it is time to start thinking about timing.

For the last three years, when running the Cherry Blossom 10 miler, I have always set my goal to run it in under 1:30:00. So three years ago I ran it in 1:29:25. Last year I ran it in 1:29:33. This year I ran it in 1:29:26. As you can see, very consistent. I guess my body is just comfortable with that pace, or maybe it is a mental game and because I put it in my mind that I want to run it in under 1:30:00, thats what I do. I don’t know which one it is, but I do know that I really wanted to set a new PR for the Parkway Classic. Just get me away from 1:29 please.

THE TRAINING…

Now that I reviewed my past times, and mentally prepared for a faster race, it was time to train a little faster. Unfortunately, I got a little sidetracked when I was introduced to the Newton shoe. If you have read previous posts, you should know, that I went to a running form clinic, and bought a pair of the Newtons, and became obsessed.

The Newton shoe is a light weight running shoe, that promotes Natural Running. Well before a race everyone knows it is a big NO NO to switch your shoes, and it is definitely not a good idea to start changing your running form and stride, but I did. I was thinking, switching to a lighter shoe, will make you faster. Adjusting your running form, will make you faster and help prevent injury. Or it could totally backfire.

The day after the Running Form Clinic was Easter. My sister really wanted to fit in a 7 mile run that day. She hadn’t run longer than 5 miles in a while and she just wanted to have the peace of mind, that she could run a strong 7. But because of the holiday it was difficult to find the time. So we ended up heading out randomly at 3:30- 4 pm.

Here are some factors to keep in mind…

I had already had a mid day Easter dinner with my boyfriend and his parents which included a cocktail. So I was very full and dehydrated.
The day was sunny and 80 degrees. I hadn’t run in that type of heat in a while.
The Friday before I sprinted a 5k. I am not use to sprinting short distances, and hadn’t done a 5k since November.
The day before, I had participated in a Running Form Clinic which included running drills, in a light weight, almost minimalist shoe.
I also ran this seven miles in my regular traditional running shoes.

So as you can see, I had been doing a lot of different types of running, totally out of my normal routine. So as you can guessed, my seven mile run didn’t go as well as I had liked. I was still happy I ran, but I will admit, I felt very sluggish, and my legs were really sore. I think it was a combination of everything I said above, including the fact that the day before I was testing out a more light weight shoe, and then during my run I was wearing my Brookes, and they felt extremely heavy.

After that training run, I felt a little insecure, maybe I won’t PR, after all, the course is rolling hills the whole way. So I continued training, consistently running in my new Newton shoes, working on my form, up to the day of the race.

The Wednesday before the race, Lina and I met up for a training run. I was wearing my Newtons. She was jealous, and tired of feeling pain from heal striking so right after our run, we headed to Pacers to get her a pair as well. On the Friday before the race, we met up again for a training run, then headed to Pacers, to pick up our bib numbers for the race. The Saturday before race, I relaxed and grilled steak and veggies for dinner. I set up my race clothes, updated my Garmin, and charged my iPod. I didn’t feel nervous, just really excited. I set my alarm for 5:20 am, and fell asleep to the sound of the rain.

RACE DAY…

I am not a morning person, so when my alarm went off, I felt like I had hardly slept. I even thought, “Ugh, maybe I shouldn’t even run this race.” It was dark, cold, rainy, and all I wanted to do was crawl back into bed, but I didn’t. I got dressed in my race clothes. Packed my bag I was going to check, and met Lina out front of my apartment. We headed to the shuttle buses, met my sister on the bus, and headed over to Mount Vernon, the start.

After the horrible Hot Chocolate 15K, that I had to endure and run in December, I was a little worried about getting people to another Race Start that wasn’t metro accessible. But there is a difference between 20,000 runners and 4,000. Anyway, I had total trust in Pacers, and they did not disappoint. When we arrived to the start, it was still cold and rainy, but they provided us with space blankets. I have used them before, after a marathon, but I never remember them doing anything. This time I was very impressed, they actually really trap your body heat and keep you warm. There was also breakfast, coffee, and coconut water. Over all, I thought Pacers did a fabulous job organizing this race. It is very important to have a well organized race. It makes a difference when a running company, that is made up of runners, organizes a race. They truly know a runners needs and wants.

Soon enough it was time to check my bag and get in line at the start with all the other runners. So around 7:45 am I stripped down to my shorts and tank top. I almost chickened out, and wore my long sleeve running shirt, that is how cold I was, but I shivered and checked it. Then my sister, Lina and I headed to the start. We lined up with the 9:00- 9:59 corral. It was fine but now looking back maybe we should have stood with the 8:00-8:59 corral.

The start line was crowded, but it had an amazing energy. We were all cold, just ready to run and get warm up. But soon enough the race began, and we were off.

For the first three miles of the race, my legs felt heavy and sore. I wasn’t sure if it was because of my pace or maybe it was because I was in my heavy shoes, rather than my light weight shoes. Whatever it was, it took the first three miles for me to really warm up. When the fourth mile went by, I was feeling good, fast, and strong. It was funny because I was running side by side of my sister, Emily. But then she started to slow down. At points I was ahead of her. I took advantage of most of the all of the water stations. I pulled of to the side at one of the water stations and then saw my sister go by. I finished my water and ran to catch up to her. I thought she had chosen not to take water at that water stop, but it turns out she missed it, not realizing there was a water station. At mile 7, we saw our friend, Adrian. She came to the cheer us on, with a huge sign. Emily went on running ahead, while I pulled to the side to give Lina’s daughter Kadi a hug. Letting her know that Lina wasn’t far behind. A guy actually stopped me saying the hug I gave Kadi was sweet and totally worth the loss of 30 seconds. I totally agree. Although, I am trying to take my running to the next level, and work on getting a little faster. When people come out to see you, they want to have an enjoyable experience too, and it is rude to run passed them. I wasn’t with Lina during the race, but according to the photos it looks like she ran a very fun, controlled race.

There is Lina, looking focused and relaxed.

In the end, I set a new PR of 1:28:05. I finally broke 1:29. I was really happy with this race. I felt strong and fast. I felt like I could have continued to run 3 more miles or more. So for the month of April I ran 3 races, two 10 milers, and one 5k.

Running Form Clinic

April 23, 2012

Running Form Clinic.

via Running Form Clinic.

Runner’s World is talking about Newton shoes

April 20, 2012

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

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

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

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

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

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

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

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

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

Newton Shoes

April 15, 2012

Earlier this month, I ran the Cherry Blossom 10 miler. While I was browsing at the expo I came across a very bright colored tent that had the words Newton across it. I had been attending the expo for the last five years, and had never seen this tent before. Mesmerized by the bright colored tent I headed over to check out what it was all about. Turns out there is a new type of running shoe on the market called the Newton shoe, they too are brightly colored. When it comes to a running shoe, colors shouldn’t matter, but this shoe is much more than bright.

The Newton Shoe expert, Juda McGannon, explained briefly about the purpose and technology behind the shoe. Honestly, at that time, I can’t say I totally grasped the “Newton” concept, I was more engrosed with the feel of the shoe and the price.

THE FEEL: When first putting on the Newtons, they felt extremely weightless, I believe they are a third lighter then the conventional running shoe. I noticed the breathable mesh like material that makes up the shoe. I also noticed the elevation on the bottom of the shoe, in the forefoot. This shoe felt totally different than the traditional running shoe I had been running in for the last five years. Although, it felt different the minute I put the shoe on I liked the feeling.

THE PRICE: Unfortunately, the price scared me off from purchasing a pair that day at the expo. They run around $155. I always thought my Asics that run around $125 were expensive, exspecially since I normally replace my shoes every 400-500 miles. I just didn’t want to make a random purchase when I wasn’t sure if the shoe was right for me.

Anyway, I decided on leaving the expo with Juda’s business card, rather than with a pair of shoes. And although, I felt the need to research the shoes more, I did not forget about them. Actually, Juda mentioned a running form clinic, that she was hosting the following Saturday at Pacers Arlington. I knew it was there, that I would get better understanding of the shoes and whether they would work for me.

5K fun run…

April 14, 2012

Last Friday, I hadn’t had the chance to fit in my morning run. When I realized I was going to end up running in the evening, I decided to randomly sign up for a 5K. So let me explain… the local running shoe store in the DC area is called Pacers. They not only fit and supply runners in the area with the most updated shoes, but they get the community together by having weekly group runs, running workshops, and by putting on running events. Among these events is the Crystal Run 5K Fridays.

Since I didn’t get my run in and I live walking distance to the start of the Crystal Run 5K, I decided to go ahead and register and run. My sister was coming home from work around the same time, so she put on her running clothes, took the metro to Crystal City, and ran the race with me.

When we arrived to the start line, I was very impressed on the turn out, I never imagine it would be that crowded, but it was. They also had an area where you could get fitted for shoes and try them for the race.

Now, I have always been an endurance athlete, running longer distances for the last 5 years, and marathons, for the last three. This was my fourth certified 5K, and I felt like I was going to die the whole way. When running distance, you have plenty of miles to warm up your body, but when running a 5K you only have 3.10 miles to run (period) so there is really no time to warm up. I ended up sprinting the whole time. In the end, I feel good about my run. I am still unsure of my exact results, but according to my garmin I think I finished around 26 minutes, which isn’t my best 5K time, but not my worst. It just shows that training for longer distances has made me a runner that is comfortable on taking a couple miles to warm up, and although, while training for marathons, I have focused on endurance and consistency, I have not had the opportunity to work on speed.

I know its springtime when the Cherry Blossoms bloom

April 9, 2012

I know its springtime when the Cherry Blossoms bloom.

via I know its springtime when the Cherry Blossoms bloom.

I know its springtime when the Cherry Blossoms bloom

April 8, 2012

Ever since the early 1900 when, Japan gave the Cherry Blossom trees to the United States, they bloom year after year, symbolizing life and rebirth.

In celebration of the gift of the trees, the Nation’s Capital puts on its biggest festival. Two of my favorite parts of the festival are the Cherry Blossom 10 miler and Yoga on the National Mall.

Every year, The Cherry Blossom 10 miler is packed with about 15,000 runners, including some elite runners. It use to be first come first serve, but because of it’s popularity, it is now a lottery sign up. The race starts at the Washington Monument, goes over the Memorial Bridge, loops around the Tidal Basin and finishes back on the National Mall. My favorite part of the race, is heading toward the memorial bridge. It is there, opposite of us average runners, who have just started to run our race, that you can spot the elite runners sprinting towards the finish line. Seeing them, creates an amazing energy, so amazing it is indescribable. I also love running by the Tidal Basin, but it can be a hit or miss. It is a hit, because a canopy of white and pink blossoms normally hang over your head, and when they do, it is breath taking. In that moment, I want to turn off my ipod, and grab my camera. But it becomes a miss when the weather gets too warm too fast, or too cold, or windy, the delicate flowers might be destroyed, making the Tidal Basin, bare and boring.

In 2008, the Cherry Blossom 10 miler was my very first long distance race, and I have been running it every year since. In 2008, it was rainy and cold, but in the spirit of the the Cherry Blossoms, my sister and I wore bright pink shirts. We ran it in a consistent 9:48 pace, finishing in 1:38:09. That day, after accomplishing that race, I felt different. In ways, that race defined me as a runner, because it was then that I felt I could truly call myself that.

This year was a very special year because it was the 100th year of celebration of the gift of the trees, and it was my 5th time running the Cherry Blossom 10 miler. My sister didn’t run this year, but my new running buddy, Lina, a coworker of mine, ran it for her very first 10 mile run. The friday before the race we headed to the expo, which was held at the National Building Museum, to pick up our bibs, and do a little shopping. On the Saturday, before the race, I headed to lululemon to find a fun running outfit. I know that it is usually a big no no to wear something unfamiliar the day of the race, but I actually like racing in something new. I prepared my running things the night before and headed to bed early.

I woke up at 5:30 am and then Lina and I walked to the Metro. We arrived to the start line around 6:30. It was dark and cold.

When the race began we ignored the fact that we were in different corrals, and we both squeezed in with the 9 minute pace group. It is important to get in the proper wave because if you get stuck in the back, it will cause so much frustration trying to squeeze pass other slower runners. I usually start off a little slower to warm up and then I ease into my pace. I kept a good pace most of the race stopping a couple of the water stations to refuel. I ended up running it in, ‎1:29:26, making a new PR. Lina was not far behind me. When we got to the finish line we got to chow down on bananas.

Lina has some bling bling on her shoe!

Although, this race was fabulous, so were the previous ones. The Cherry Blossom 10 miler is as you can see, very dear to my heart. It was my first race, one that defined me as a runner. It is not only the race that I do every year, but it also symbolizes the starts my running season.

Below memories from previous Cherry Blossom 10 miler races.

Cherry Blossom 10 Miler 2008

Cherry Blossom 10 miler 2009

Cherry Blossom expo 2010

Cherry Blossom 10 miler 2011

Cherry Blossom 10 miler 2012

hello Spring

April 6, 2012

This winter disappointed me, badly. It flew by with it’s boring mild temperature days. No being snowed in, no exciting, beautiful, white outs to speak of, not even a light white blanket of dust. How ironic considering my boyfriend and I both gave each other snowboards. I did try once to race down the slopes hardly covered with so called “man-made” snow, but ice is a better word to use to describe it. It was then, that I finally accepted the fact that mother nature was not going to surprise me, by covering the mountains, with her fresh white powder. So I decided to embrace the mild temps and although, it was a bad snowboarding weather, it was actually perfect for running.

Honestly, I prefer running in cooler tempts. Maybe, it is because of where I live, but the summers here, are unpredictable and can be quite brutal, last summer, there were days that hit 105, but because of the humidity it felt like 115. Impossible to run in. Not being able to run, made me depressed and anxiety took over my body. So as you can see, I prefer to run all year, rain or shine. However, crisp sunny days, with a mild breeze, around 55 degrees, maybe 60, is ideal running weather.

Having a warmer winter made me wonder about the summer. The last two years we had extreme winters, with extreme summers. Will it be a brutally hot summer because we had a warm winter, or will it be a mild summer because it
was a mild winter? Whatever it may be, lets live in the moment, Spring is here and it has been quite lovely.

I recently heard the quote,”The Earth laughs in flowers,” by Ralph Waldo Emerson, and fell in love with these words. What a beautiful way to describe Spring. Now every time I see a tree blossom or a flower bloom I think of the Earth laughing with delight.

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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)

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

MOODBOARD