I found this very inspiring quote from, Tales from Another Mother Runner – the running book I am currently reading.
It doesn’t matter if you run 1 mile or 26.2 miles, you are a runner when you decide to define yourself as one.
The choice is your’s…. It’s that simple!
Happy Running!
Happy New Year!
What is 2014 going to be like for you?
You can’t control everything that happens to you in 2014, but what you do have control over is which goals you choose to set and how you plan on reaching them.
Most people hate New Year’s Resolutions. Most people think they are pointless, and never set them. I guess, I’m not like most people, because I love them. I always set them, and I make a great effort to stick to them.
And although, I make a resolution for the year, I also always have other goals I am trying to reach. After reaching my current goals, I then set new ones.
However, not everyone is constantly making goals, and for some, they dread it. Others set a New Year resolution and by February forget their resolution ever existed.
So here are some fun tips to get you setting a New Year resolution and sticking to it.
The two most common resolutions are…
1) Diet and loose weight.
If this is your new year resolution, the odds are you are going to fail. Why? Because there is no game plan. A couple years ago, my resolution was, “I’m going to eat one unique, exotic, interesting food a week.” This resolution being more specific was totally doable. It got me out of my rut of always throwing the same food into my grocery cart. It also got me exploring health food stores, such as MOM’s Organic Market and Whole Foods. I would literally grab one item I knew nothing about, and throw it into my cart. I would go home research it, learning how to prepare it, and what it went well with. This one small resolution changed my life. I began exploring new food options. I discovered a passion for cooking. I started meal prepping. And with out even realizing it at first, I began to eat healthier and loose body fat.
So this year, instead of focusing on dieting, and counting calories, try focusing on living a healthy lifestyle. Focus on making healthier food choices. This may not be as easy as it seems, because the sad truth is that many people are confused and simply do not know what is healthy. If you fall in this category it is not your fault. Advertisements play so many sneaky tricks on us by calling products fat free, low fat, diet, when the truth is these products are really overly processed, full of sugar and chemicals. Even fat free milk, which sounds healthy, is actually processed. They suck out the fat and replace it with chemicals and 12 grams of added sugar per cup. The average woman should only get an average of 25-30 grams of added sugar a day.
So start to educate yourself… This is important!
It’s time to…
This may be a time commitment and a financial investment, but it is worth it in the long run. You deserve this!
Once you have truly learned about selecting a healthy food choice, and your get on a regular routine of living a healthy lifestyle, it is then that you can take it up a notch. It is then that you can count macros and carb cycle. There are a lot of apps that can help you learn a healthy food choice, and later log your food. My favorite is My Fitness Pal.
2) I’m going to work out more… is another common resolution.
If this is your New Year resolution be prepared to fail. Why? Again there is no game plan. Instead, choose a plan. There are tons of free weightlifting plans on bodybuilding.com.
Weight lifting
In 2013, I decided, along side of my running I was going to incorporate weight lifting, into the mix. I had been running everyday, but wanted to improve my speed, and prevent injury – so it was time to get strong. When training for a full or half marathon I always had been successful while following a disciplined training plan. Because of this, I knew I needed one when it came to weight lifting. That being said, I saw amazing results in the weight room because I followed the Livefit Trainer, by Jamie Eason.
Honestly, the Livefit trainer changed my life. I have never seen such amazing results in my body, and the best part is my running has significantly improved.
“Change your mind set. Stop focusing on getting skinny! Instead focus on getting strong. If you focus on getting strong, the fat will melt right off.”
One way I found success was to record everything. When you write down how heavy you are lifting, next time you lift heavier you will feel more accomplished, by setting a new PR. Also when you record everything, you will be amazed how much you are actually doing. One leg day, after counting all of my reps and sets, I discovered I did 180 squats that day. Pretty amazing!
Running
Maybe you don’t belong to a gym… maybe you would rather choose to run as your source of exercise. Well you are asking the right person, because I am a runner. Running is my thing.
Again you need a game plan and a detailed goal.
Start Racing…
I love racing, so this New Year I would suggest signing up for a race. By signing up for a race, you will have a specific date you must physically be ready to run by. In the summer, in the DC area, there is a 5K every friday in Crystal City. So if you are choosing to run shorter distances such as a 5K, consider signing up for several. Maybe your goal will to be to race once a month.
If you are choosing a longer distance, such as half marathon or full, allow at least 16 weeks for training. There are tons of online training plans. My favorite running plans are written by Hal Higdon. I have trained for all of my full marathons, by using his plans, and I found success.
Log your miles…
Another option is to set a milage goal, for example, maybe you want to run 20 miles a week, or 100 miles a month. (These are all very doable goals.) Maybe you want to do a 30 day consecutive running challenge, where you run at least a mile a day everyday for 30 days.
There are several online running logs, you can use to keep track of your miles.
Because I have a Garmin, I use the Garmin Connect center. But if you do not have a Garmin, you can use a free log on runnersworld.com. Another option is Daily Mile. There are also many apps to record your miles, such as, Run Keeper or Map my Run.
Stay Inspired beyond social media…
Although social media sites, such as Instagram, Tumblr and Facebook can be very helpful and inspiring. There are times when you find an inspiring article in a magazine that you want to tear out and keep. In this case, I find it very helpful to create a story board, or inspiration board/wall. This is simply a physical spot on a wall, or a cork board that you can pin inspiration and notes too. This helps you stay organized. Another option is to join Pinterest, the online option for a pin board.
Also if you keep a day planner, don’t forget to write down your daily workouts, and good eats.
To find support…
The people who see the best results in most cases have a workout partner, or a running buddy. Sometimes it is hard to find someone with the same schedule as you. (I have struggled with this.) So in order to find support there is a ton of online fitness community you can join. My favorite is What’s Beautiful by Under Armour. What’s beautiful is free, and by joining you are able to learn new things, be inspired by others, participate in challenges, and get never-ending support.
Instagram is another form of social media, that can make a huge difference in keeping you motivated. People think Instagram is just a personal photo sharing app, but the truth is Instagram has much more to offer.
Instagram is an information source. You can search hashtags that lead you to, personal trainers, running coaches, small businesses, professional athletes, athletes trying to inspire, chefs, nutritionist, foodies, etc.
You can learn new yoga poses, new recipes, new workouts, new equipment, new gear, and so much more. You can follow people who inspire you. You can follow companies. The information and knowledge you can find, is at your fingertips. It comes quickly and is never-ending. You can also hashtag your personal photos, which your followers and others might like or comment on – this support alone may be just the motivation you need.
Another fun thing about Instagram is you can easily join a challenge. There are tons of challenges going on and all you need to do is use the challenge hash tag. There is also daily hash tags, such as #transfomationtuesday used on tuesday or #flexfriday used on friday.
If an online fitness community isn’t enough, try joining a Crossfit gym, yoga studio, running club/group, or local gym.
So there you have it. These are my top tips on how to be successful when it comes to nutritional and fitness goals this new year.
Questions for you…
© 2014 sweatdaily
Articles you may be interested in.
It doesn’t matter if you have been running for 20 years.
It doesn’t matter if you have run a Marathon in every state.
It doesn’t matter if you are Kara Goucher.
Never forget you are a newbie. The reason why I say this, is because the minute you forget, is the minute running will become boring.
As a runner I know that my daily runs can differ from one day to the next. Running on different trails can be exciting. The best way to tour a new city and experience a new place is by running through it. Even wearing different running shoes in my weekly shoe rotation can work different muscles and essentially give me a whole different running experience.
The running community in itself, does an amazing job coming up with new and different races to try. To name a few- The Color Run, The Glow Run, The Undie Run, The Zombie Run, Mud Runs, Spartan Runs. Stop right now if you are getting snooty. These races are fun, and a wonderful idea. Although most of these races are shorter distances and untimed, they give you an opportunity to have a less intense race to run with friends that may be new to running. This gives you the chance to mentally and physically take a break, while it gives a non runner the chance to try running in a less competitive atmosphere. If a non runner runs one of these fun runs and loves it, they most likely will have a desire to set a higher goal and try a more serious race – transforming from a non runner into a runner.
But running one of these fun runs is not your only option. Stay refreshed and keep running new, by switching things up and setting new goals. Here are some suggestions…
If you are a road runner, try trail running. Maybe you have run the same marathon 3 times, next time you run it try running it using a different training plan. If you always wear traditional running shoes, throw a natural barefoot running shoe into the mix, maybe even use that shoe for your next race. Set a new running challenge, such as run everyday for 30 days, or run 100 miles in one month.
Whatever it may be… Keep running NEW and FUN, and …
Always remember, YOU ARE A NEWBIE!
Questions for You…
© 2013 sweatdaily
“And yet ultra runners – even the fiercest competitors – grow to love each other because we all love the same exercise in self-sacrifice and pursuit of transcendence. Because that’s what we’re all chasing- that “zone” where we are performing at the peak of our abilities. That instant when we think we can’t go on but we do. We all know the way that moment feels, how rarely it occurs, and the pain we have to endure to grab it back again…
We all struggle to find meaning in a sometime painful world…
We’re all human, that there’s so much messed-up stuff going on, we need to hold on to what we love. “
-Scott Jurek
The above passage is from yet again, Eat and Run. And although, it mentions ultra runners- I believe all runners can relate. People don’t understand why I am so passionate about running, and they wouldn’t, unless they too run. But it is all about the “zone.”
Day 2 of marathon training was another short 3 mile run. Today the heat and humidity was a little suffocating, but it was tolerable.
Questions for You…
© 2013 sweatdaily
Hi Lovelies,
If you’ve read my previous post, you should know that I am participating in the Under Armour What’s Beautiful Competition. If you haven’t joined yet, register NOW… you will not be disappointed! The three participants who tell the most epic journey wins a trip to Costa Rica for surf and yoga lessons. That would be totally awesome if I won ( I mean anything is possible,) however, at this moment I am not even thinking about the winning prize. Instead, I am using the What’s Beautiful community to find inspiration and learn new things.
One of the knew things I have discovered is the TRX. And this is how…
While searching for inspiration, for something new and different. I noticed that everyone has been doing different types of planks and setting new PRs. Why? Because there has been a plank challenge going on among the What’s Beautiful community. Because I love challenges, I had to get in on this one.
I came across the most fabulous plank done by Veronica D. This plank was by far was the most new, different, unique, creative plank I had ever seen. She was planking while hanging from a TRX.
I had seen a TRX before, but never used it. Turns out this morning at my gym, I saw one hanging from the ceiling. I immediately wanted to play on it. So here I am doing my plank using the TRX.
I also posted a video of me doing this plank to my What’s Beautiful profile. And this plank video is my first video I uploaded to youtube. So head over there and check it out! BTW I held this plank for over a minute. My planks are getting stronger and stronger. Practice makes perfect.
In the end, I love finding new and different ways to accomplish old exercises. Shocking your body and switching things up is the best way to strengthen and get results. I can’t wait to get on the TRX again.
Questions for You…
© sweatdaily 2013
There are a lot of different themes on Instagram. To name a few, there is Throwback Thursday aka TBT, or on Friday, Flex Friday. All of the themes on Instagram are really fun to participate in. However, out of all of them Transformation Tuesday is my favorite.
I love Transformation Tuesday because this theme is the most inspiring. It is extremely motivating seeing people’s transformations. How far they have come. How much weight they have lost. How much muscle they have gained. It is the ultimate proof, that if you make a lifestyle change of eating clean organic food and dedicate time to training hard, you will see results.
Because you are seeing yourself every day, sometimes it is hard to notice the positive change. I find it helpful to take progress pics and I label them with the date they were taken, that way I can really compare, and appreciate my hard work.
So here it is my progress pic, my Transformation Tuesday. 
I am hoping my progress pics will inspire you, as much as other people’s have inspired me.
I also came across this amazing blog post,
This is a must read so click here and read it now. It basically talks about the American tragedy of how and why a large majority of young girls spend their time obsessing over their weight. Devoting endless hours, energy, emotions, and effort into being skinny.
This is my favorite pic from the blog.
The author claims that her new goal has changed from “be a size zero to do a motherfucking pull up.”
In the blog post she reveals how painfully awful it was to be 104 pounds- all skin and bones, and how amazing she feels now strong and fit. Wishing someone would have told her sooner that Strong is the new Skinny, she is now trying to encourage girls to be strong, fit, healthy.
I love everything about this post and honestly couldn’t agree more – Strong is the new Skinny! And as you can tell from my progress pic, I was never fat, trying to loose weight, but rather I was just skinny, scrawny, (even though I was running everyday) Now, after adding weight lifting to the mix, I not only look stronger, but I actually am…
oh and p.s. I can do a motherfucking pull up.
© 2013 sweatdaily
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!
© 2013 sweatdaily
Today…
I ran.
I bought groceries.
I gardened.
Today…
Although, I did all of the above, I will admit, I spent most of my day playing in my kitchen…
I was in a Sweet and Spicy kind of mood…
so I baked these…
These are homemade Ginger Cookies, from my favorite cookbook, Super Natural Every Day, by Heidi Swanson. If you have been following my blog, then this book will be familiar to you, for I have shared with you several of her recipes. She’s the best!
Sweet Tooth
Because I am an endurance athlete, I normally crave healthy fats and salty food. However, sometimes, I desperately desire something sweet – I am human.
Ginger and Cacao
Along with sweet, my all time favorite ingredient is ginger! I love, love, love ginger – can’t even express how much. Ginger also has many health benefits, including being an anti-inflammatory, and improving digestive health. Lately, I have been cooking with it quite a bit. So when I came across this recipe, I just had to try it. This recipe also includes Cacao, which is known for being rich with disease fighting antioxidants. I am a chocolate lover, so this was definitely a plus. I mean, if I am going to indulge in something sweet, I want to go all out, and have a pastry made from high quality ingredients. I also think everything taste better when you cook or bake it yourself. It is true, give it a try.
So here we go…
Ingredients
Directions
These Ginger Cookies definitely met all of my standards. They are made from all of the highest quality organic ingredients. They not only taste amazing because I made them from scratch myself, but they also made my whole house smell sweet and spicy.
So if you are in a sweet and spicy kinda mood… these are a must try!
What Sweet and Spicy combos are your favorite?
© 2013 sweatdaily
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…
© 2013 sweatdaily
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…
© 2013 sweatdaily