blogging – Page 12 – sassyfitnesschick

30 Minute Workout

Can I publicly admit to moments of wanting to be lazy ? As in… think of a reason I might not wanna workout ?

I know… you’re left speechless right now haha….

Keeping my mantra in mind of “no excuses” to not workout loomed in my mind yesterday morning. ( you can read what “no excuses” really means to me in another post titled the same)

To me, it’s the semi-crappy thing of not having a “structured” training schedule. I do what I want and how I want. I get stuff done and usually try and mix my days up with cardio and strength training as well as rest days ( which are vitally important to the building of a better body =)

but some mornings waking up and knowing there’s nothing written in concrete makes it easier to talk yourself into something else…

like my mile long to-do list that loomed before me….. “Hey !” that negative little voice whispered in my head.. “it won’t matter if you skip today, you can do it tomorrow… what’s one day?”

“Shut up.” I growl at it….” go away….”

I’ve learned from past experience, workout or no, my junk still gets done.

I do know though that I can pack a lot into a 30 minute workout when I’m scrunched for some time. As much as I enjoy a good long sweat sesh, it’s not always necessary and a shorter one can be just as effective.

I certainly had 30 minutes in my morning. And hey…. so do you… and if you think you DON’T have time in your day for yourself … you might wanna restructure things.

So with no further arguments from lil Ms. Negativity inside, I threw on “the gear” and prepared to get after it. I was kinda down for this challenge and wanted to really time myself to see what I could hammer out in my 30 minute block.

The goal…. end sweat drenched.

What did I do ? Ok, I won’t ever be one of those bloggers who tell you all my per mile splits, reps done etc etc but I will shape out what my quick workout entailed to show that any average person can get it done and move on. The beauty? You make it what you want… which works splendidly for Ms Free Spirit me who doesn’t always want the same thing.

Ready ?

I allowed a few minutes to basically do some light stretches and shake things out…after all it was 7:30 in the morning and my body was still a bit tight from sleep mode.

I moved from stretching into using my lighter weights (15 lbs) for some easy upper body(modify to your needs) Curls, over head press, front lateral lifts and did 2 sets of 10 of each.

Hit the floor for some push ups (20) flipped over grabbed my small exercise ball ( goes under small of my back for crunches) this is not a full blown sit up but small tiny, tight and controlled movements (40) ( please don’t be doing old school sit ups!)

From that into bicycles, which l love ’cause it’s like running on my back haha… I just do those an entire song on my ipod… or till I’m squealing 😛 this is really good for those deep lower abs which are often the hardest and most stubborn to hit.

From those to oblique crunches (40) then bridges, 3 sets of 15 reps center, then left and right leg

Finish off with about 30 butterfly situps.

Then the work starts,

Grab my 35 lb kettlebell.

3 sets of 8 reps single leg deadlift (my fav new move)

followed by 4 sets of 10 reps with kettlebell

deep squats, into deadlift, to kettlebell swing ( I just moved through that with maybe a minute rest between sets)

I’m not joking when I say I was breathing hard and sweating like crazy.

My final move? A plank… a 3 minute one was my goal if I hadn’t trashed my body out yet.

I allowed a couple minutes for my breathing and heart rate to settle before I hit the floor for that.

I had four minutes left of my 30 minute time block. If all went well, I’d finish with a minute to spare… assuming I could hold out that plank.

I started a new song on my ipod and hit floor.

If you do planks you know there comes a moment where you have to just mentally key in on only your body and your breathing and think of nothing else. I find this to be the exact strategy I use in the midst of a super long run when I start getting tired.. that laser mental focus is soooo important.

Keeping perfect form is key in a plank… everything in you should be straight, strong and tight while you hold it. The song was over half way through I was feeling ok…. a little further in…. I start telling myself to just sustain where I’m at.

Then it was like “OMG the song is almost over…I can be done when song ends! Don’t quit…”

I collapse looking at clock which had rolled past my 3 minute mark…yay…. leaving me with 1 minute left of my 30….. AND I was a drenched sweaty mess. Holding a plank will bring out sweat in you in no time flat haha

Mission Accomplished.

You’ve got 30 minutes in your day to do something productive…. you do.

What’s your fav go to quick workout ?

Me? Do Yoga?

Yoga.

Did I breathe that word out loud ?

For years it conjured up in my head visions of people in white gossamer clothing getting in touch with their inner selves and eating tofu.

OK, admittedly, I am a bit more educated on it.

It’s supposed to help with flexibility, strength, better posture, help you with your breathing and over all reduce stress and make you feel more calm. Who wouldn’t be down for that ?

I’m sure there are a lot of other benefits too.

Here’s where it’s been kinda in my face for awhile….. it’s supposed to be really good for runners. I’ve read articles about the benefits of yoga as a recovery or strengthening process.

Alright so I’ll admit why I’ve steered clear…. don’t judge me now….

it’s just so… tame… and quiet….and not… intensely active like I’m used to….

It’s different than flying down the road on a bike… or running a zillion miles… or knocking the heck out of a punching bag.

I secretly wonder if I could handle such a wide shift of physical activities….. being more….still…. yikes.

Ok but then, as I runner, how can I ignore these promises of incorporating some yoga into all my other activities :

It can make you a better runner, improve form and balance, it can also decrease your susceptibilities to over use injuries. It can also improve mental focus which is so important before and during a race when mental staying power is as important as physical strength.

Now….how can I not look at that a little closer ?? Our local running store offers a runners yoga class once a week… and if I can ever get my schedule to bend that way I might check out.

As much as running can build a strong body, those muscles get tight in all kinds of places. Flexibility and fluid motion is so important in running. Things that are tight don’t allow for optimal performance.

I found some moves that were targeted at runners and even told you what muscles they opened or loosened. I figured… why not? What runner doesn’t want to be more strong and flexible ? So I’ve tried some.

Hahaha….. oh my gosh. You know that term hurts so good? I immediately found places in my hips that were tight… and let me know it. My back…legs… all kinds of tight spots.

On top of holding the pose… you have to remember to breathe… I realized… I kinda sucked at that part 😛

Then you get in this pose…and your “reps” ( which Is how I’m used to operating) are more like the amount of breathes you take holding that pose.

This is when I pondered : where is the woman who ran marathons who’s whining about this pose and attempting to breathe at the same time ? Here’s what I know thus far…….. I’m breathing hard from pain, not cardio exertion haha

I decided this could be a butt kicking adventure in a different kind of way. I think I’m definitely going to try and add some into my training with the intent it will benefit my body for running. It always comes back to that for me.

So my readers…. who does yoga? Do you like it? What benefits have you seen ? If you’re a runner, have you seen benefits from it ?

Those Necessary Vitamins And Minerals

It’s an interesting thing when hubby is in the medical field and I drag home my lab reports like a lil kid wanting to flash a report card with all “A’s” to their parents.

I show it to him letting him do his own professional look over when he proclaims that, yes, my HDL (good cholesterol ) at 80 is pretty amazing and everything else does look awesome but, “my potassium is really on the low end of the scale…. I need to eat more bananas or foods to push that up a bit.

For the record, mine was 3.7 with the low number on the scale being 3.5.

Ok, so maybe he was right. That was hovering right around the low end and those numbers don’t even reflect my body when I’m in the midst of heavy training.

Whoa…wait… maybe my dear 1.5 readers you’re sitting there scratching your head thinking… “what is potassium and why do I need to be concerned over it?”

Simplified, potassium along with sodium and chloride is one of your bodies most important electrolytes which are minerals in your blood, urine, and bodily fluids that contain an electric charge.

No kidding right ?? You’re ….electric 😉

Nearly 70% of your potassium is found in bodily fluids like plasma, blood and sweat, while the rest is stashed away in your bones. The adequate daily intake is 4.7 grams but most Americans don’t get enough in their diets… remember it’s flushed from your body in several ways making it a daily ongoing renewal.

This mineral does a lot of other things, like keeping your blood pressure in check among others.

In an average day we lose potassium through urine and sweat, but here’s where I sat up and paid more attention.

Athletes can have a higher loss due to more sweating, more so if you really sweat out a lot ( which I do). Lower potassium levels can decrease your endurance and energy. Specifically, potassium works to regulate the nerves and muscles, it is also involved in the storage of carbohydrates to fuel your muscles. You need to consume potassium rich foods every day, especially if you’re an athlete.

It definitely is something I will be making a more intentional focus on especially as we move into warmer months where sweat abounds in physical activities 😛

So what will my strategy be? I’ve made a list of high and medium potassium foods, the majority of which I eat. Bananas are a high potassium food so I’ll be intentionally hammering out two a day.

Todays afternoon snack was a banana with some raw almonds =) I’m just going to keep track daily for awhile to see what my intake actually is.

I’m not getting all crazy over it… just some purposeful eating and then careful attention to my performance to notice any changes.

Who would think a mineral could make such a huge difference in the performance of your body?

And remember boys and girls the BEST way to get all of your vitamins and minerals is eating real food….not through shakes, pills, patches, powders or other random drink things.

This is ends your public service announcement 😉

Weekend Q&A Time

Ok so I hate not having something to share with you guys…but sometimes the weekends are…well.. the weekend.. and I give my brain a little time to rest from churning out (hopefully) relevant and encouraging words to you.

Sooo I decided to do a fun little Q&A thing… based on questions I’ve been asked at various times. Some, with predictable frequency, some just random. I’ll toss in the humorous and inquiring ones as well.

Here we go……

Have you always been a runner ? No. I’ve been running almost 5 years now with 7 half marathons, 2 full marathons, an ultra marathon and numerous smaller races under me. I think I need to stop considering myself a newbie 😛

You weren’t athletic in school? I was a band geek and twirler, does that count ?

Is running really hard? Yeah… it’s why I love it. When runs feel easy, you know you’re getting stronger.

How tall are you ? 6’0… barefooted…however I love heels which can throw me into the 6’3-6’4 range. #noapologies

Do you always eat healthy ? 95% of the time yes. If I want a treat, I have it. All things in moderation…leads to success.

How long is your marathon? 26.2 miles

Why did you start running? ~~the insanity took over~~ nah…. really honestly, I started running ’cause I walk so crazy fast, it was easier to kinda lope along… eventually my speed picked up… and somehow… I was transformed into a runner.

What do you DO to look like that ? (as person indicates their hand up from my feet to my head) I make myself move and sweat a lot, lift heavy things, and I don’t have an affair with food 😉

You’re how old? Do I need to disclose that ? 😉

Do you do anything else besides run ? Yes, I love doing anything that keeps me entertained and moving. I’m getting more into cycling, I love the brute force of boxing, weights make me feel strong, swimming… anything to keep it moving.

Do you really drink black coffee? Why yes, yes I do.

Do you win your races ? Yes, every time I toe that start line, and every time I finish, I win. Personal victories are amazing.

How long is your marathon ?? 😉

What about your….. knees… don’t they hurt?? Nope but thanks for asking.

I’m not sure I want to lift weights, won’t I get bulky? Do I look like the hulk ? 😉

How do I get abs? We’ve all got them. On most people they’re hiding out under some extra body fat. Healthier eating, lower body fat and exercise can coax them out.

Did you play basketball? **see former band geek status**

Are you always training for something ? Pretty much. I love having goals and I love the structure of training.

When’s your next race? My next big race is a December marathon.

I don’t know if I could run all those miles. How do you ? One at a time…..

I’m trying to eat more veggies but I hate broccoli… what should I do? Ha… don’t eat it 😉

Exercise makes me sweat. I can’t stand that. Doesn’t it bother you ? Not at all. It makes me feel like I’ve brought it all to the table.

Ok… that’s it for my random Q&A session… .. have a question? Toss them at me for future non-brain taxing blogs 😉 Meanwhile, have a good weekend!

Body Recomposition

Ohhhh she’s using big words today haha 😉

In yesterdays post I mentioned seeing my doctor and that it was one of my two weigh-ins that I typically do in a year.

The cool thing ? It really only ever bounces around a couple pounds in either direction… especially depending on where I am in my training. I am less concerned today about those numbers than I’ve been in my life. Mainly ’cause I’ve learned there’s way more going on in my body besides what those numbers spit up.

Oh, at one point I was like any other woman when I was needing to lose. I consulted the scale for proof of my efforts for the week. If I’m honest ( and I know you do this too) you do everything the exact way… for me… early morning.. no clothes…hold my breathe… pray for good numbers… like you’re a prize in Vegas or something…..

As I lost weight and eventually got to a place I was comfortable with I became less concerned , not careless, I had just developed a plan that worked for me to keep me in the place I liked. If my small clothes continued to fit comfortably I knew I was where I needed to be. My exercise was strong, steady, and a sustainable habit so that helped keep me there too.

Those beginning years of my health and fitness journey I was focused on weight loss, learning better nutrition and getting my exercise where it needed to be.

** Ok, and hang with me here. I am my own guinea pig, I have no other person to use as an illustration, although I wanna hear from you guys if you have something to say on this or where you are in process. **

In time though, something interesting began to happen. As my body fat dropped, muscles began to be more obvious that had been hiding under it.

My body started to take on a different shape…leaner… more cut and defined. It wouldn’t be till many years later that I’d learn about something called “body recomposition”.

Basically, it means the way the body is composed. So… recomposition is a restructuring of the body and what’s in it.

In physical fitness it usually means the amount of fat mass and lean muscle mass. Fat mass is literally, all fat in your body. Lean muscle mass means all the other stuff 😉 after long periods of ( nutrition, exercise and fat loss) you can “recompose” your body ending up with more lean muscle mass than fat. I think it’s a pretty good trade off for hard work, right ?

You WANT more muscle than fat. First of all, for your health, it looks nicer, and finally it metabolically burns about 6 calories per pound at rest, compared to the 2 calories a pound of fat burns.

It can dramatically change your appearance… and it can also sneak up on you. At least, it’s how it felt to me. None of that was on my mind when I began my journey.

When I hear women say they want to get “toned”, they really mean, they want some muscle because the muscle is what gives shape and that taut look. This happens when body fat drops and muscles that are being built become visible.

It’s a process of intentionally eating well and lifting heavy things, building muscle, and losing body fat that leads to these changes.

.You are essentially, trading fat for more muscle. ** Please note: you can’t turn fat into muscle or muscle into fat. They are complete separate things. **

It’s a slow process that can take years. I think it’s really important when I talk to (women) but it’s the same for men too, I didn’t build this overnight, no one does. I consider it still an ongoing work in progress.

The danger today is that people want fast, instant gratification on things like weight loss and body change but the reality is, it takes time! I’ve been at it for 7 years now. Remember, in the beginning, I was out to just lose weight. When my body started looking so different from what I was doing, it became an interesting science project to press on with 😉

It’s also interesting to note that in the past couple years, my weight has stayed pretty much within a couple pounds in either direction, yet amazing changes still were taking place. Muscle made me look leaner even though the numbers didn’t drop. I’m no longer really assessed with a BMI but more on body fat percentage. In December I had gotten to about 13%.

Now you….tell me where you are on your own fitness journeys. Have you had body changes after years of persistence? Has it been worth the effort ? What have you learned ?

And finally, I’ll add some photos from the past few years so you can see the changes……

April '10 arms — Dec 2010… one of my first pics to do… I thought I was rocking some serious arms 😉

Jan '10 tummy — Jan 2010….I’m really pretty happy with myself at this point. I’ve been on my journey for 3 years. You can tell my tummy has a little definition but still more than enough body fat… hiding my deeper ab muscles.

20121001_120713-1 — Fall of 2011.. leaner… but abs still have a ways to go….

Jan '11 — Here come those arms… Jan 2011….way less fat allowing muscle cuts to show

Sept '11 — Sept 2011…. a bigger change….

_9938 2 — My other professional pic taken for Runners World… this one didn’t get used…this is Sept 2012… the belly has leaned out… some definition showing up

20141001_212847-1 — Dec 2014… the front =)

Leg pic — Dec 2014…. strong legs…lots of muscle

Moments after the finish of my second marathon Dec 7, 2014

Product Review And Fun Stuff I Love

So I got a bit ~~crazed~~ inspired and thought maybe I’d do a little post on some cool stuff I love, but also make it a product review of sorts too ( you are welcome,companies about to be recognized here, for your free advertisement 😉

I always like to read personal input on products, especially if I’ve never tried it….. like someone else took the fall for me haha

Alrighty, without further ado….

One of my most fav afternoon snacks.

I love Greek yogurt and I personally think Chobani is the best. I’m kinda snobby and don’t really like the “store” brands as I find them to be chalky and not as creamy and smooth. Not only that, the high protein the yogurt packs really does a good job satisfying an afternoon craving and keeping me feeling “level”. I am hooked on the coconut kind as I don’t really like the gooey “fruit” at the bottom of others…nor the higher sugar content they contain.

But then I found…. ahhhh… toasted coconut almonds ??? Yes, toss a few in your yogurt and it’s sweet and crunchy and offers lots of good health benefits.

As long as we’re on food…. my next is something I like in my lunch salads. I find mixing up sweet, crunchy, and veggies makes for an interesting salad meaning I think very little dressing is required (which is a good thing) I love Craisins and the 50% less sugar is a big bonus. I also enjoy using them in oatmeal when I have it for breakfast.

And then you know…. I gotta share some running stuff, right ? 😉

I’ll start with my fav running shorts. I’ve definitely experimented with several kinds in the few years I’ve been running and these are without, hands down, awesome. Now I get everyone has what they feel most comfortable in… the baggy, windbreaker type shorts were to much fabric, to bulky and bothered me. I love skirts, but definitely not for running. Then one day I stumbled across these….

20150512_151908 — Best running shorts…ever.

I love how sleek and perfect they fit and the fact they don’t bother me when I’m running. Nike, is pricey but I try and hunt them down on sale or troll E-Bay 😉

Another part of my running gear that’s so important….shoes. As I wrote in a previous post on running shoes, you’ll know I’m pretty committed to Asics. Specifically, Asics GT 2000 3, which are featured here. Understand there was a “2” also, 3 is this years model… they just fit so crazy good.

I realized in one shoe buying moment, that I REALLY loved this style… and I will stay with them… the colors don’t hurt either 😉

Ok so after all that running, I’m ready to get clean and girly again. With all I put my body through, I need a lotion to replenish moisture that also keeps my skin smooth and soft.

Bath and Body Works Ultra Shea Butter is amazing. I like the Sweet Pea fragrance ’cause it’s light and not over powering and it’s perfect for warmer months. The benefits of soft silky skin makes it a product I always keep on hand.

Tell me… what products do you use and love that you can’t do without ? Have you ever tried something after a recommendation ?

New Athletic Adventures

I won’t lie. I love adventure.

I love new challenges and putting myself out there to experiment with new things. There’s a sick kind of rush to it. Maybe it’s doing something I’ve never done or thought I couldn’t do….whatever it is…. in the athletic arena it’s a very broad spectrum of goodies to choose from. Maybe I like pain….

Since I’ve already knocked out one big thing in this year I was after ( a 50K) and since I obviously won’t be running or training those back to back, it’s pushed me to consider other athletic challenges.

Triathlons intrique me…. but honestly… I suck at swimming.

I mean, I can, it’s just that pool time has always kinda gone like this…. cute suit… sun… get to warm… swim for a bit… and repeat process haha

I’ve never swam intentionally or anything resembling competitive. I will admit though the last few summers of getting in the pool and pushing myself to do laps. It really feels amazing after a long run. And a not known fact maybe, but you can seriously sweat in the water.

So in view of a tri, the running and biking don’t intimidate me but the swimming does.

I however, won’t limit myself if I chose to do it.

A few years ago, I never thought I was a runner either.

My triathlon friends have shared their horror stories of being in the water with nothing but arms and legs flying everywhere and praying they didn’t get kicked unconscious before they hit land again… ha.. did I mention adventures?

I do think it’s kinda cool how they have these mini-tris to um… get your feet wet with 😉 to see if it’s something you’d like.

So there’s that possibility….

But imagine my delight when I stumbled across another event last year called a duathlon.

It’s like a tri but you run, bike, run. That… I can do…. no water involved 😉

I have done brick training before where I did a short run and then came back and did miles on the bike. Talk about doing interesting things to your legs… but that is soooo doable for me. Again I’ve found beginner races that do a 5K run, a 15 mile ride and ending with a 5K run.

So yeah…. a definite possibility in challenging myself to something new.

I have a bike… an ordinary bike that doesn’t cost as much as a good used car… however my body doesn’t seem to know that when I’m making it peddle up hills and stuff 😉 but you wonder if you need more for racing among the Corvettes and Camaros that are on the road… ah something else to consider…

I fear divorce if I want an overpriced bike haha 😉

In the ways of running…. trail running would be a new beast to conquer since it’s so different from road racing. However to practice I just need to take off down the huge canyon that’s my back yard….

In tamer things, I will admit to be intriqued by the idea of fencing. Yes, that involves sword play.

Or maybe it’s the thought I can wear black and have a sword makes me feel like some kinda super hero 😉

Of course, there is always so much more to do with running…. faster… longer.. new PR’s… I think I love running so much ’cause there’s that constant challenge to beat yourself. With that said, I do have a marathon plotted for December.

So share with me. Have you taken on a new adventure ? Or is there something you’re wanting to try out or experiment with ? Something you’ve done and never thought you could ?

Off Season

We’re gonna talk sports stuff…..athletic(y) things…. you are forewarned.

I never understood, or totally got the whole “off season” thing. I mean, I understood my favorite basketball games came to an end, or that football came to this great culmination in February that sometimes left grown men crying and gnashing their teeth and we entered the off season which meant the TV wasn’t blowing up with the current games.

After a season was over the athletes were off to Disneyland, right ? Easy, breezy do nothing for months? Not so fast….

Even when I got into running a few years ago, I heard about it, but never grasped it… or honestly thought much of it.

I mean… I run all year long… rain… sun…heat…cold…snow… (well maybe not snow …what’s snow ?? 😉

Enter this past year… and my running….. which has been the most intense since I started. I’ve crashed as ungracefully into off season as a fawn standing on new legs.

The term is defined by Webster’s in this way: a time of suspended or reduced activity; especially : the time during which an athlete is not training or competing.

So, my training started last August with my goal for a December marathon. You may have read in an earlier post that I turned 50 last year and decided to run a 50K sometime in my 50th year… to celebrate…… haha and I found one this past March.

I slammed out the marathon in December, took it easy through that month, and had to commit fully by January that I was going to do the 50K.

My thinking was my training was already up there, might as well keep on towards the 50K. Training ramped back up this time with Saturdays long runs getting longer, and ultimately one Saturday just a flat 5 hour run which put about 28 miles under me.

Then came March…. the culmination time for all my training…. two half marathons and a 50k to wrap the month and put the icing on the cake.

My mileage came slamming down like your speed when you see a cop.

I moved through April really letting my body just relax and focusing on other activities I enjoyed. And then this pesky heel issue that came up seemingly outta nowhere really helped me keep my mileage down to….nothing….

I did 3 miles Tuesday and 4 today… trying to keep it easy….it just felt so good to be back out there.

This is when I got it. For the first time in the 5 years I’ve been running I’ve really understood what it means to go into an off season.

My spring races are done.

I might do some shorter 5-10k during the summer but my next “real” race will be a December marathon.

Training will kick up for serious in August.

I love training.

I love planning out my runs and having them written on my running calendar. Perhaps I just love the absolute structure of it and the feeling I get writing those miles in after I do them. Not to mention, in a weird way, the feeling my body has after it’s worked really hard….

I won’t lie that it gets to be a high when I start putting some big volume miles in… which might explain the withdraw feelings I’ve had from it. I also love the lean hungry look I get from all those miles 😛

I know this time down is essential and necessary for my body to get stronger and stay healthy. It doesn’t mean I won’t be running it just means seriously reduced mileage. I do want to keep a good base long run of 12-13 miles so my mind stays in that zone. I feel that (for me ) it’s so mentally important to keep engaged with those numbers.

Here’s what I do know. Off season doesn’t mean no training. It just means training differently, smarter, with a focus to build and strengthen my body to take on the rigors of fall training again.

I’ll be spending more time on my bike, lifting weights, boxing, doing body weight work and if I can apprehend one somewhere cheap, a rowing machine ( doesn’t that sound fun ?? 😉 oh yeah, and of course a few running days thrown in.

I will learn to embrace off season in a positive way and look for new ways to add to my training… which actually in the long run…. builds a overall better, stronger and more fit body.

Ok, my fearless 1.5 readers, anyone besides me have to come to terms with this idea ? Let me hear from you and how you handle it =) Do you have an off season ? Or do you just move through the year with your workouts ?

running gift — And a most precious one…..

Lifestyle Change And New Habits

Oh snap dragon.

Before I launch into todays thoughts, I’ll do a quick update on my recovery run I mentioned in yesterdays post.

I did my own little 5k with the goal to go slow and easy and just enjoy the absolute thrill and joy of running again… to see how the heel felt and not push for anything heroic.

Is there anything better than feeling the road under your feet? Having the wind in your face? Getting all sweaty? Or hearing nothing but the sound of your breathing as you let your body do what it’s trained to do ?

I think not.

The cool, groovy, and overall awesome thing? the heel felt no better or worse than before the run. My plan is to alternate some easy runs with strength training and ease back into where I want to be.

Now… on with todays new stuff…..

An overarching theme I hear from people who are starting/want to start a lifestyle change is this… “there are so many things to consider, so many things to change!”

Yeah, I get it. The task can seem daunting, so daunting in fact, many people will give up before they really get started trying.

Making changes means building new habits, new behaviors, an overall rewiring of your brain and how you do things. It doesn’t happen overnight.

How I wish it was so easy! But if you don’t start somewhere, how are you gonna start ? So what if you flop and fail the first couple times ? I certainly did. So do many others.

Think of learning to ride a bike with no training wheels…. remember those lurching, wobbling attempts to keep your balance and not go careening into the bushes ? Worse yet, remember when you did ?

What did you do? Dragged that bike out and with the help of mom or dad, you got back on that thing again and you started over… and you kept at it till you were successful… till you could sail down the street like a demon with no hands.

Building new habits in our lives is a lot like that. You gotta keep after it, if you fall off, you get back up, and start again until it begins to feel natural to you.

It’s hard to let go of comfortable habits, especially when they are not so good health habits, many of which have been in place in our lives for a long time!

Instead of being overwhelmed at the prospect of thinking you must change everything all at once, why not make a list of things you want to change?

Be specific and most of all be honest and real with yourself. If you eat in front of the TV at night and know it’s a bad habit, put it down.

Make a list of “new” habits you want to build in your life.

Once you list habits you have in place and you want to change or add you can then focus on one at a time.

Wouldn’t it be way easier to attempt say, one a week ? Of course, if you’re an over achiever, you can always focus on more 😉

The goal of course, is to make slow steady changes that evolve into a “lifestyle change”… something that is permanent and lasting.

Do you have any specific things you’ve done to build new habits in your life ?

Running, Or Lack Thereof

race_1002_photo_15766931 — Focused and intense during a half marathon March 22,2015.

Hello boys and girls,

I’ve missed you! It’s been a bat crazy past week of life stuff going down… nod your head “yes” that you totally get life stuff..

kid birthdays back to back and trying to juggle in celebrating everyone, my anniversary ( say go me for rockin’ it with an amazing and awesome dude for 31 years… yeah I was a child bride 😉 then I’ve been cleaning out years of… stuff…. ( I have another word for it but I’ll keep it nice here 😉 at my parents house.

My mom passed away last year and it’s something I haven’t rushed but my dad’s health is declining so the idea is to make things as minimal as possible for him.. anyway… another blog topic for another time….

Oh, yeah, and my blog. I love talking to all of you, and I totally miss when I’m not here with you.

But, here’s the caveat, I don’t wanna just throw anything at you to get something “out there”. If you’re gonna take your time to read, I want to hopefully offer something that will entertain you, make you think, challenge you, or motivate and encourage you to do something. Maybe at times, if I’m successful, I’ll be thought provoking.

Now… on with the show….

You know how much I love to run.

It is hands down, one of the biggest things that makes me feel ~~rode hard and put up wet~~ alive. Not just alive, it makes me feel strong and powerful. It’s built an amazing confidence in me. There’s nothing that makes you feel more empowered than knowing you can run for miles. The beauty of running is that constant challenge against yourself, the striving and pushing to know you can always go back out and try and top what you’ve done.

You… are your biggest competitor.

If you’ve followed me, then you know I had a lot of racing activity in March, pretty much the culmination of months of training.

I logged close to 1K training miles from August thru end of February… I’ve never been leaner or more fit in my life. I love being in the peak of training…. alas… it’s not a place you can stay. Intellectually, I know my body needs down time and plenty of time to rebuild and repair after such intense work.

Mentally, it’s a different ball game… I feel somewhat stir crazy coming off all those miles.

And then… it happened… or appeared… that pain in my heel. If you’re a runner, you already know what I did. I plowed right through it and kept running. I pushed it off as nothing, rested a lil, planned another run… and that’s when it really started bothering me.

No. Just…. no.

The idea of being sidelined was something that hurt me all over. So I’ve been off it for a couple weeks. Oh, I haven’t been lazy. Being doing some cycling and hitting the weights pretty hard… it’s just not….. running.

I’ve missed it SO bad.

I feel over the top jealous seeing runners on the road. I scan over running posts on my Facebook page….and race recaps… I don’t wanna see….

is there nothing more like throwing salt in a wounded runners wound than seeing all that stuff while you’re not running ?

I have goals for this year. Some smaller races and definitely a year end marathon… I don’t have time for this….

So, I’m planning a short run ( I will have done it by the time you’re reading this… I’m writing this tonight but running tomorrow…bonus points if you sort that out 😉

My plan… slow and easy….pray things feel ok…. and totally enjoy being out there again. Not to mention, I’ve been craving a really long run like a junkie craves crack. Not yet…..

Slow baby, slow.

Do you relate? It’s so hard being at this awesome level of fitness then having to just come…..down…. I hate it… if I can be so bold. But I also know, I can get there again.

So,off I’ll go praying and hoping for the best. I’ll keep you posted.

Tell me how you’ve coped with forced down time ? Have you learned anything in it ? Do you think in some way, it made you stronger ? What tips would you share with a runner waiting to get back out there ?