Move It Monday Running, 5K 10K Just Get Moving

I am training for a Half Marathon in November and getting very excited about it.  There is nothing like running in a race.  The adrenaline, excitement, feeling of accomplishment, and the pride that you started and finished are just a few reasons why I race. 

Every year I take on a bigger race.  I started with the 5K's, moved on to 10K's, and Quarter Marathons.  A great benefit of signing up for a race is the training.  To make sure you are ready, you get moving on regular weekly bases until the event.  I love running outside.  This way I can breathe in fresh air, feel the breeze on my face, and the rare animal encounters.  Last week I was jogging along when I almost stepped on a beautiful tarantula.  I was tempted to stop and take a few pictures of it, but I was on a timed schedule.  I get to see hawks, birds, bobcats, coyotes, bunnies, jackrabbits, Gila monsters, snakes, and many more wonderful signs of nature.  I take care to keep myself safe and that of the animals.  If I was running in a gym, I would miss out on these rare encounters. 

If you are looking to get started in running here are a few programs to get you started. 

Couch to 5K

Training for 5K

Training for a 10K

Starting out, I followed these same steps and was happy to say I did so with no injuries. 

 

A Few Tips for Nutrition

*Hydration is so important, especially during these summer months.  You want to make sure you are drinking enough water before, during, and following your work outs.  Inadequate water replenishment can be life threatening.  Properly scheduling of fluid replenishment maintains plasma volume so circulation and sweating can progress correctly.  If you are working out for over an hour in intense heat environment be sure to replenish sodium lost through sweat with a sports/ electrolyte drink of some variety.  Be mindful to not abuse the sports drink because we can normally get replenishment from food choices, but some endurance athletes have to have fast supplemented replenishments.  I like to add in some celery sticks for my daily snacks because of the great source of natural sodium. 

*Energy intake.  When you are working out you need to make sure you are taking in enough calories to perform the work ahead.  If you reduce your calories then you will not be able to perform in your workout.  You will be tired, sluggish, and it can affect your concentration.  After a workout you want to have a replenish snack/meal within the first 15-20 minutes, this will start preparing for the next day’s work out.  If your run is two miles you will be burning around 200 some Kcals.  You want to average you calorie intake to balance and not exceed your daily amounts, or it is stored as fat and can be counterproductive.  Be sure to eat enough quality calories, carbohydrates, lipids, and proteins.  Daily balance goal should be 55% Carbohydrates, 30% Fats (good fats), and 15% Protein.  A great app to help you track this is MyFitnessPal  It is free for iPhone and iPads.  You can also scan in items to have the most accurate counting. 

Move It Monday Back to Running!

 

I am finally running again, but I have to remember to take it slow.  I broke my toe back in April, but the real set back was that I broke it a second time.  So it has been almost 2 months since my last run.  This was a time frame an experienced runner and friend gave me, along with start back slow and listen to your body. Saturday was the first day back and I started with just a simple one mile run.  While I was really happy to find that my toe was not sore or hurting, I realized this is going to be a long road back to my old pace and miles.

It’s important to take things slow because my body is still healing.  I really do not want to risk re-injuring my foot, which would make it even longer before my next race.  I did make a great decision in staying active with my core workouts, during the healing time.  These where exercises with low impact to my toes, except the plank and squats that I worked into the last 2 weeks.  This will be a huge help to get me back to my old pace.

Circuit Workout Routine Abs and extra
50 crunches, 15 leg lifts, 30 seconds plank, 15 pushups, 60 squats.
Then do circuit 3 more times.
Making a total of 200 crunches, 60 leg lifts, 120 second in plank, 60 pushups, and 240 squats.  This is too much for someone just starting this.  If you would like to work up to this you can just do one circuit 3 times a week and add a circuit each week.  By the end of the month this feels totally awesome and you abs will love you for it.

Monday: 2 miles and P90X Cardio
Tuesday: Circuit Workout (4 rounds)
Wednesday: 2.5 miles and Yoga 20 minutes
Thursday: Circuit Workout (4 rounds)
Friday: 3 miles and P90X Power Yoga.  "Family Yoga Friday"
Sat: Circuit Workout (4rounds)
Sunday: REST

I was an active teen.
As a teen, I was always out biking, hiking, swimming, and doing cheerleading and softball throughout high school.  My body feels best when I am active and I start to gain weight when I am not.  Does that mean I have to do these intense workouts all the time? NO.  Staying active is the important thing, but I am doing these workouts to help me train for a ½ marathon this year.  I have only completed a 1/4 marathon and now I have my eye on the half marathon.  The great benefit of training for these events is that your body is stronger and leaner, fighting off illnesses, balancing emotions, and especially heart disease which tend to be very high in woman.  The ultimate benefit is being able to say "I did this!"  So I was really bummed that I broke my toe because it set me behind in the schedule I gave myself, but this is life, things come up and we have to reorganize and keep going.

TMC Get Moving Tucson Event: A-Mountain Half-Marathon, Tucson Lifestyle 5k & Cox Charities 1-Mile

What are you exercising for?

Getting Kids Involved in Running

One thing I love about Running, it that it is a sport that you can continue with after school and into adulthood.  As a teen I played softball, volleyball, and was a cheerleader. During College I played Softball a bit, but nothing as a continued weekly thing.  Maybe this is a problem we face as adults.  We eat a certain way growing, changing, and playing sports, and then we are no longer as active and start gaining weight. 

My son has played a few sports and enjoys being outside and active.  Since my husband and I started running, the kids have been excited to join us and wanted to start doing some races with us.  We love races and my husband and I take turns with who runs and who supports at the finish line with the kids.  The kids are our biggest fans, and always so cheerful. 

I am happy and proud to say this Saturday was my son’s first official race.  We ran the one mile Family run together and he was 3rd in the kids his age, while my husband ran the 10K.  Michael had a blast and we are starting to plan for a 5K next. 

I love that Running is a sport he can continue even after school.  I want to teach my children to eat right, have a balanced lifestyle, and to be physically active.  I want them to have an inheritance of Health. 

The girls were so excited to cheer on Michael that they have asked to be in the next family race.  I guess we are now a family of runners. 

It was Cold and Rainy, but we still had fun! 

Disclaimer: I am not paid for my announcements, news, or post. These are my opinions and thoughts. I enjoy bringing my readers wonderful Companies, Events, Health News, and Green Living.

Aurorae Synergy Mat and Towel Review and Giveaway

I love being an active person.  I find that my health and emotions are better balanced when I am active.  This last month I have been writing more about my running, and how much I was challenged and become a lover of the sport.  I wanted to take this time to tell you about one of my helpful tools for staying injury free and recovery. 

When you run you get a lot of tight muscles and soreness, depending on the type of training you are doing.  I was running almost every day, between short and long runs.  The one muscle I found affected the most was my calve muscles.  At times this was a hard muscle to stretch, but Yoga was able to get all the muscles loosen up for me.   

 

I was sent the Aurorae "Synergy" Yoga Mat-Towel Combination and Aurorae Micro-Fiber Sport/Yoga Towel, from Aurorae.  I have one of their regular mats, which I loved, until I tried their Synergy mat! 

I started using the Mat  and Towel in December, and continued through the beginning of this year.  It was a huge stress reliever for me to do Yoga on, and I found it easy to carry around on my travels.  Because the mat is machine washable, I wanted to put it to the test and run it till it needed a good washing.  The washing instructions are easy and the mat came out just a beautiful as when received it. 
One side has a regular mat fiber and the other is a fabric texture, a “Lush Skidless Microfiber Towel Top Surface”.  I love how the mat never moved whether on tile or carpet, and the softer side kept my hands from slipping, even when I was sweating.  Pretty much, the more you sweat the better you grip.  I used it for my floor exercises too.  When doing crunches I felt better support for my lower back and bottom.  My husband enjoyed using it for his crunches, and he noticed a huge difference in support and comfort.  In the features you will see this mat is a little more cushioned.

“No Longer the need to buy two products, a mat and a skidless towel. No Slipping, No Bunching or movement of a separate towel on top of your mat during your practice. Great for Hot Yoga practices, Ashtanga, Bikram etc. The more you sweat the better the grip.”

 

I find yoga helps to relax the mind and the body, but for me this past month it helps me stay injury free.  Stretching and releasing toxins that where building up in my sore muscles.  The Mat and Towel was a daily companion, whether I did a few minutes of my normal 5 basic moves, or an hour long stretch and detox session.  The mat was the most comfortable I have used by far, and I enjoyed learning how to use a towel during my workouts.  I was not sure I would use the towel much, but was so glad to try it out.  It was a wonderful tool to have that was easy to carry along and have a to dry off with.  I used it to help give extra grip on the mat and in a few stretching moves.  It is super soft and I can’t tell you how much I love the color, it makes me smile every time I use it.

Features of the Towel                                                                                                 

Super Absorbent-to help wipe away perspiration
Lush light weight super soft comfort and easy to carry
Machine washable- which was very convent and a must
Provides additional slip free surface for yoga

Mat Features

No odor, durable, and long lasting

72” Extra-long to fit ALL sizes

Light and easy to carry

Lush microfiber towel top surface

Ultra thick for comfort and protecting your joints**

Machine washable!!!!

SGS tested, approved ECO-friendly, and safe

FREE from phthates, latex, and silicone

BUY IT

Aurorae Website

Aurorae Like on Facebook

Follow on Twitter

Check out their Pinterest Site

Synergy Mat on sale $59.95

Aurorae Towel on sale $14.95

 

From the Owner

"I started this yoga company from the passion I developed for yoga over the past ten years. Being a cancer survivor since 2001, I needed an outlet in my life to help build my body as well as develop inner peace for my mind. Yoga has helped accomplish both of these goals for me while also making many new friends and energizing me with a positive and balanced attitude toward life."

 

Aurorae has many products for yoga and a crunchy lifestyle: apparel, mats, bags, belts, blocks, mists, and organic mat wash!

 

WIN IT

I was given one Synergy Mat to giveaway!  Awesome right!  Please head over to their Facebook page and tell them THANK YOU for this awesome chance to win my favorite Mat!

The Giveaway will run for two weeks and end on 3/27th.  The winner will be contacted by email and have 24 hours to reply with shipping information, NO PO BOXES.  US ONLY.

Good Luck!

a Rafflecopter giveaway
Disclaimer: I am not paid for my announcements, news, or post. These are my opinions and thoughts. I enjoying bring my readers wonderful Companies, Events, Health News, and Green Living.

Hoppin for Health Even When Faced with Obstacles

Welcome to the Hoppin For Health Blog Hop!
This is just a fun motivational hop with one common goal- Getting Healthier!
If you have any get fit tips, healthy recipes and eating tips, or on a weight loss journey of your own feel free to join us!
Check out the below blogs who are all on a journey to live a healthier lifestyle!    Hoppin for Health even when faced with Obstacles:  Week Two
Last week I mentioned I was going to be finishing up my 100 miles in February, I am happy to say I finished great and had a blast.  Here is my full post here.  I finished on a Tuesday and had planned to pull out a few more miles to go beyond the goal, but I experienced something every mom goes through, Obstacles.

A few things I want to mention first, is the energy and positive emotions I experienced during this month.  I felt like my body was tired and sore at times, but each week I grew stronger.  I found those days that I scheduled my exercise and told friends, I stuck to it.  My emotions where more balanced too.  I had a happy feeling every time I went running and I had a sense of accomplishment with every number that added up.

After the race was completed, I hit a few road blocks.  Wednesday I had my normal schedule of volunteering and then the kids’ activities.  Wednesdays are very busy and always have that as an off day.  Thursday is another big day for running, but my schedule was changed when family came into town earlier than planned.  Then Friday I had a ton of work to help my husband on, that I had not scheduled, but was needed.  Saturday came and went and never got to go for another run.  So I worked out only one day this week.  Weeks like this happen, but what I wanted to show was how we get trapped in responsibilities.  If I had a goal that needed meet I would have told my family, I needed to do this, I would have found the time to go, or I would have chosen a DVD workout to at least stay active.  So what happen?  I believe I felt comfortable and my goal was obtained so I did not stay true to the run.  Every day I had a deep desire to go running, even effect emotional from lack of activity, but the fire had been blown out.  I knew I was planning another 100 in March so I felt I had time to wait and catch-up.  This is where many fall off their program or diet, comfort and lack of fire.

While I made the same mistake many moms have made before I am happy to say I am back on my schedule.
Sunday: Run 6 miles (1 hour and 10 minutes )

This week’s Schedule
Mon:  Run 4 miles (40 minutes) and Cardio Axe and tummy tuck, From Brazil Beach-body.  Review is tomorrow!  If you have done heard of this work out.
Tues:  Bum Bum AM, run 10 miles PM
Wed:  Cardio Axe and tummy tuck
Thurs: Bum Bum AM and run 10 miles PM
Fri: Sculpt, Cardio Axe, and Tummy Tuck
Sat: Bum Bum AM, Run 6 miles PM
Sun:  Run 6 miles

It may seem like a lot but I have done the Brazilian workout three rounds now.  I am looking for toning and slimming so I have scheduled these in AM and PM slots.

I am making sure I track my water, at least 9-10 glasses a day.
If you are just starting, remember to take our pictures front, side, and back.  I could not believe the changes I saw in my own pictures from the beginning of the month.  Sometimes the scale and measurements don't show what pictures can!
 

Disclaimer: I am not paid for my announcements, news, or post. These are my opinions and thoughts. I enjoying bring my readers wonderful Companies, Events, Health News, and Green Living.

I Finished My 100 for February

Today I finished my 100 Miles for February, running for Wounded Warriors Project.  This has been such an amazing journey for me.  I have run in a 5K and 10K, both I thought were amazing experiences, which they were, but I am shocked at the work I accomplished this month.  One thing I  heard real runners say, is that its 40% body and 60% mind.  I noticed that when I cut the negative thoughts out and looked positively towards every run, I was more comfortable, and my body has all the energy it needed.  At sometimes, I actually felt like my legs were on auto pilot, and I was just along for the ride. 

Running outside was a very peaceful experience.  I would look around and it seemed like the landscape was always changing.  Driving on the same paths, I never notice the mountains, plants, trees, and smells.  One day this month I got a punch in the face smell of a dead skunk, could have done without that, but most of the time the smells of plants, rain, dew were just amazing.  Although, you never have control over the temperatures, lighting, and ANIMALS!  One morning I waited for the sun to come up just enough to get a 5 mile run in, at times my husband and I had to tag team watching the kids while the other ran.  I stepped outside ready to push start on the tracking and the coyotes started howling, a group was right by the house.  I jumped back inside so fast!  My husband asked if it was too cold, and I told him about the coyotes.  He laughed and asked if I was going and I got my courage up and headed out.  I would not have been able to finish this project without the support of my husband. 

While most of the days my husband and I ran separately, we wanted to finish today together.  We had just 8 miles to finish and we bundled up our youngest and headed out.  It was a neat experience running together.  You support and push each other to finish in certain times.  He is a 8 minute a mile runner while I average an 11.45 minute mile.  Today I was able to push it to 11:01 average miles.  I really wanted to finish in the 10 minute range but happy all the same.  I always have next time!

This month we tracked our miles through Dailymile.com.  You can invite friends that allow you to encourage and support one another on your fitness journey.  There were days when I didn't want to run, but seeing my friend just got 5 miles ahead of me got me lacing up the sneakers and heading out.  Support and drive make the difference in fitness challenges. 

As a reward my husband picked me up a new shirt and sweaty band at Fleet Feet.  I Love absolutely love and think it fits my personality perfectly. 

You can see other post through this journey in the Running Tab

Hopping for Health Week 1 My Story

  Welcome to the Hoppin For Health Blog Hop!
This is just a fun motivational hop with one common goal- Getting Healthier!
If you have any get fit tips, healthy recipes and eating tips, or on a weight loss journey of your own feel free to join us!
Check out the below blogs who are all on a journey to live a healthier lifestyle! 

I have joined a group of wonderful woman who want to improve their Health and Wellness.  When someone makes the decision to change and head down the road to a more healthy, it is a journey that last for life.  As we make gradual changes in our eating, fitness, and minds we face struggles and amazing accomplishments.
Every week we are going to be linking up our goals, accomplishments, and struggles, so you can see how changes are not always easy, but needed.

In today’s fast pace convenience society, we have to walk against the current and get out of the box of comfort.  Some women are just starting down the road with little steps, while others have been making changes for years.  The important thing to understand is that diets don't work, a change in lifestyle is what works.  "Life" is the key word in Lifestyle, meaning this is not a couple months experiment, it is a living, breathing, conscience walk of "life", that will continue on into the golden years.

The wonderful thing about this "Hopping for Health" link up is that you will find stories and experiences of many women, and are sure to find inspiration and understanding.

My Story
I was always an active teen in Softball and Cheerleading, while one of my favorite hobbies was dancing.  During my first pregnancy I gained the correct amount of weight and lost it all within a few months after birth.  Once I was pregnant with my second child I started to gain unhealthy weight.  I never got back to be active and never lost all the weight.  With each pregnancy I gained body weights that expect accumulating.   During my fourth pregnancy, I noticed I was stronger and healthier, due to diet, than I had been in years but the weight was still a problem.  After Gabby was born I started to work out and started to finally lose weight.  This has been a lifestyle change.  I liked to be active, but when you are not in shape being active is not as appealing and was a challenge.
Now I am stronger, leaner, and healthier but I still struggle like all moms finding the time to get in my workout, and my workouts change according to the seasons.  While I have lost most of my weight I still have some to go.  I am hoping to lose the last 20 lbs. this year.  This is my challenge to myself to have my body back in 2013, this is my year!

I have been working on this since January, but really kicked it up in February.  This month I joined a month long race for wounded warriors.  This was a race that you do on your time and at your pace to get in 100 miles before the end of the month.  You would walk or run the miles and you logged them into the community challenge site.

I have logged in 88 Miles this month!
I learned that I actually LOVE to run and have the most fun running outside and on trails.  I would never have thought that I was capable of his challenge until I tried.  I have had a few injuries along the way, but the reward and self-discovery have been amazing. 

I have only 12 miles left to get in this week.  I was hoping to finish this weekend while running with my husband, at his parents’ house, but I am not a snow runner.   I will get my miles in tomorrow and finish before the deadline, but now the question is what will I do next?  I am someone who has to have a schedule and stay motivated, of all of life’s obstacle’s get in the way.  I have decided to continue with the challenge, but at a less demanding number.  I am also doing a Beach body workout on days that are not running. 

Week 1 measurement Losses, these are just from Mon to Mon this last week.

Left Up Arm:  NO Change

Right Up Arm: NO change

Waists: 2 inches!

Hips: 1.5 inches

Left Thigh:  ½ inch

Right Thigh: ½ inch

Rt Calve: GAINED ½ inch Yuck!

Lt Calve: Gained ½ inch YUCK!

Weight: 3 lbs.

 Check out the other Gals on this Journey!

Disclaimer: I am not paid for my announcements, news, or post. These are my opinions and thoughts. I enjoying bring my readers wonderful Companies, Events, Health News, and Green Living.

Getting Your Protein From More Than Just Meat

With the increase in my running schedule, I needed to increase my protein and complex carbohydrates as well.  I am not a huge meat eater so I wanted to share my creative ways of increasing proteins with vegetables and legumes. 

Here is a list of Protein Plant Based Foods that are higher in Complex Carbohydrates.
String Beans
Cabbages
Asparagus
Green Juices
Kale
Cauliflower
Cucumbers
Lettuce
Endive
Broccoli
Nettle salads
Spinach
Sauerkraut
Dried Beans

While I am not a strict vegetarian, I lean more towards a vegetarian diet.  I still eat meat occasionally but in smaller amounts.  So there is always a concern to make sure I am getting enough protein.  Most are not aware of the substantial amount of protein that is found in plant foods.  We generally first think of meats as our primary sources, but plant based diets can easily meet our daily needs.  When you use meats as your protein sources you have higher fats and health effects that come with it, like cholesterol.

 

So which plant foods give us protein sources?

Grains: It is interesting to know that grains supply half the world's protein.  Grains like quinoa have amino acids that make them comparable to animal origins.  A nice benefit to grains is that they meet our percentages needed for protein and are low in fat, provide iron, zinc, B vitamins, and fiber. 

Legumes: Think of these as your protein powerhouses!  These little beauties carry twice the protein you will find in grains.  There are four advantages to eating legumes over meat; low fat, no cholesterol, high fiber, and greater amounts of calcium.    There are over 13,000 kinds of legumes but a few common varieties you know are chickpeas, peas, lentils, black beans, and soybeans. 

Seeds and Nuts:  While these carry nice amounts of protein they tend to carry larger amounts of fat too.  I like to eat a handful of raw nuts and seeds daily.  When we cut out dairy and meats we tend to lose a source of fats, which can be easily provided in nuts which provide valuable oils.  Nuts can be a fast easy nutritious way to get in protein, fats, along with vitamins and minerals.  You can add these as snacks, butters, and over salads. 

Vegetables: While vegetables are a lower source of protein, they do add protein to your daily needs.  The wonderful bonus to vegetables is that they are low fat, and an abundance of vitamins and minerals. 

As a runner I have to get in more protein than the average person.  While I need to be creative in my protein sources I still want to keep the fat amounts low, the vitamins and minerals high, and the variety tasteful.  These are a few great tasting meals I made this week that provided energy, protein, and needed vitamins and minerals. 

Sprouted Three Bean Salad Recipe
Baked Ziti Meal Recipe.
Brown Rice and Vegetable Soup Recipe
Sausages, Collards, and Cabbage Stew

Disclaimer: I am not paid for my announcements, news, or post. These are my opinions and thoughts. I enjoying bring my readers wonderful Companies, Events, Health News, and Green Living.

Help Me Support Our Wounded Warriors Project

First week of the Wounded Warrior Project is done and I logged 37 miles and 63 to GO!

 

This is a huge accomplishment for me and I love supporting such a great cause.  Our Military, and their families, put everything on the line.  We need them to know we support them and have their backs.  Whether we agree with this war or its politics' we can agree that these are our brothers and sisters standing for our Freedom.  Our soldiers have moms, dads, brothers, sisters, wives, husbands, and children.  Who is there protecting them when they return home with injuries?

I am running to say I support YOU!

If you would like to help me say this, you can make a one time, tax credit, donation or you can pledge for the amount of runs I accomplish this month.  I am hoping to raise at least $100, but would love to mash that goal. 

 If you would like to help support our Wounded Warriors you can make a donation here.

 

 

Disclaimer:  I am not paid for my reviews.  I am including a link as a referral

 and might receive credit for purchases.  I enjoy living a green life and like to bring my readers companies that are passionate about health, living natural, and clean.

Running the Wounded Warrior Race Update Week One

We are full on in to the February Running for Wounded Warriors.  We have over 348+ people running for this event throughout the month. 

 

Unfortunately, I had a late start to the event.  The kids were battling an illness that wiped out the family for most of last week.  When Friday came around I was exhausted and in bed with it too.  I missed the Friday run which put me off my schedule and even on Saturday I could only make half the miles I was shooting for.

Even though I am behind, I love that I am getting outside daily whether to run or walk, and be helping with this cause.  I was so to get back in, but fully recovered and making up some miles that I missed last week. 

Friday: None- Sick
Saturday: 4 miles 46 minutes
Sunday: 6 miles in 1hr 11 minutes
Monday: 2 miles in 22 minutes
TODAY: 8 miles, my farthest distance yet!  I enjoyed it so much, ran in 1hr 35 minutes. 

Double Down

I have run 12 miles with 88 to go!  This might seem like a lot of miles to get in, but you can walk, jog, skip, or hike them too.  The important thing to remember is to pace your-self and avoid injury.  Something to help me with my numbers and endurance is a new concept to me that I am just reading about Double Down, running twice a day.  Elite runners do this to get in lot of miles for their training, but I am reading that it can also help to reduce your injuries as well as condition your body better.  When first reading this I thought that it would increase the chances for injury, but it seems the opposite.  While reading my Runners Magazine, they mentioned that this "Double Down" can be beneficial for those on a time crunched schedule, that's me!  The article went on to talk about how doubling up, running in a tired state can boost fat-burning and train the body to use glycogen more efficiently.  In other words making a second run or jog can help you lose more weight and tone your body faster.  They also mentioned that if you make a second run you will help the muscles to recover by increasing blood flow and flushing lactic acid along with other metabolic waste.  I am excited to be trying this out this week, but will take is slow.  I will make a second run or walk today to loosen up my muscles from today's longer 7 mile run.  This will help my increase my amount of miles while also giving my legs a fresher run for tomorrow, loosening them up.  I am going to be reading more about this and let you know how it goes. 

Staying Injury Free

• I do not want to get an injury so what am I doing to protect myself?  I have two pairs of great running shoes.  I never run with the same shoes two runs in a row.  I like to give my shoes a rest between runs.  This keeps the shoes lasting longer and keeps my feet from getting any stress fractures.  If you have not had your feet fitted for shoes, you should.  This is usually a free service that most Shoe Shops, like Fleet Feet, do for you and set you up with shoe fittings.
• While talking about feet, make sure you have good socks too.  I picked up a couple pairs that breathe well and absorb any sweat to avoid blisters."Here are some of the top reasons why we make this recommendation: At rest, the average foot releases 1 cup of sweat each day.  On a 5 mile run, your feet produce enough sweat to fill an 8 ounce glass.  55% of foot perspiration evaporates through the shoes upper. The other 45% is absorbed in the sock and footbed of your shoe!  Two trillion bacteria live on your feet (that’s 12% of all bacteria on the human body)".~~Fleet Feet Site
• I do a few yoga poses to warm up my muscles, both before and after, the run to keep from getting any pulled muscles.  This is important!  If you don't stretch you will get an injury.  Don't rush your stretches either; take the time to really warm them up.  Check out MyYogaOnline.com great tips and video exercises and stretches!
• I eat clean healthy meals that provide nutrients and keep providing fuel throughout the day.
• My Music is never too laud that I can't hear what is going on around me.  I love to listen to music, but think safety first.  You want to be able to see and hear everything going on around you.

Nutrition

During this month I will be eating plenty of vegetable source proteins that will help my muscles repair and build.  I will also be enjoying smoothies and shakes that help to reduce the digestion process and saturate my body with plenty of nutrients.   Raw nuts, seeds, vegetables, and fruit are great snacks that I can easily grab and proved extra fuel.  Drink plenty of water!  From the time I wake up until I go to bed I am drinking water.  I allow myself a little Organic Black Coffee, but I don't want to get dehydrated so I keep the cups small.  Make your meals count, by making a menu with balanced variety and plenty of whole foods.  I will be making some new fun Fuel Boosting meals so post and share with you soon! 

By the end of Sunday I hope to be at 38 miles of the 100.

If you are inspired to start walking, jogging, running, or just active you can use a great tracker called Dailymile.  This is the community we are using to track this certain challenge! 

 

The Beauty of a New Day

 I love the cooler temperatures in the morning, it makes for a better run.  Sometimes I have to wait and run later in the afternoons because of the kids morning routine before school.  I was blessed to get out early and see this beautiful site to start my day. 

I had to stop and grab a quick picture because the storm clouds moving in where absolutely beautiful. 
Its a reminder that even though the storms of life try to roll in and blot out the light, the light is still stronger. 

It was a great run today, getting a little closer to my Half Marathon! 

Running for a Half Marathon week 1

This week was a little tough for me.  I had a few set backs with temperature rises and the kids schedules.  This is what make a goal is all about though.  We have obstacles and we do our best.  On Tuesday I thought is would be nice to run after I took my daughter to school.  This way I did not have to run while pushing her.  This was a huge mistake.  The temperatures reached 95 and it was an exhausting run.  Because of the heat, I would have had a better run in the cooler morning temps and still pushing Gabby.

Week 1 Schedule
Monday: P90X Cardio
Tuesday:3 miles
Wednesday: P90X Kenpo
Thursday: run 3.5 miles
Friday: P90X Yoga
Sat: 5 miles....did not run
Sunday: P90X Yoga

This week I am continuing to drink my NewGreens Shake for breakfast.  This is a vitamin loaded shake that is super ease.  One thing I love about it is that it give me energy without leaving my stomach too heavy to work out.  You can see my review here.  Lunches and dinners where a great mix of vegan salads, soups, and raw foods.

                                                                      
Farro Salad and 3 Bean Salad., Left

A simple garden salad and mixed fruit, Right.  Some days I added nuts, seeds, and dried fruits to change it up.  Both salads are very filling, can be eaten single or mix and match. 

Homemade Organic Chicken Noodle Soup.
Organic Tomato Soup.  This is a Tomato and Basil soup at Costco

For snacks I enjoyed the Raw Almond Balls or a cup of Yogurt with flax seed.
I would usually make a big batch of the salads, and rotate them.  Also, think about adding a little something to each dish to keep it interesting.  




This weeks Schedule, week 2
Monday:P90X Cardio
Tuesday: run 3 miles
Wednesday: P90x Kenpo
Thursday:  run 3 miles
Friday: P90X Yoga
Sat:  6 miles
Sunday:  REST

Recipes for this week will be:  Black Eye Peas Curry, Pumpkin Pancakes, Green Curry Paste with vegetables, Indian rice, black bean tacos, mushrooms and onions, Chilean Salads, and a few inspirations.  Be sure to stop back for the recipe(s) of the day. 

Week 2, might be even more of a challenge since the kids are home for Fall break.  I am going to have to call on friends and get creative to continue my training.  Life is never perfectly neat, we have speed bumps and hiccups, but it is important to keep your eye on your goals and do you best to make them happen. 

Raw Almond Balls Recipe

Raw Almond Balls Recipe

2 1/2 cups shredded coconut, unsweetened
1 cup almond butter
1/2 cup raw honey
1 cup raisins
2 tsp cinnamon
1 1/2 cups almonds, ground into meal
shredded coconut, unsweetened for coating balls.

Add first 6 ingredients in a mixing bowl.  Blend until all ingredients look combined.  Form into balls in your palm.  These can be same or large.  I personally like to make mine about 1 1/2 inch balls so they are single servings.  This way I don't just easily keep popping them in and forgetting to count them.  I am not counting calories, but no need to waste them.  :-)  after you form your balls then coat them with the extra coconut.  I keep pressing the coconut to the balls and reforming the ball shape over and over.  Then place in refrigerator until cold.  They store nicely in the frig for up to 10 days.  I froze half my batch for later.  When I took them out of the freezer they thawed nicely within 5 minutes and taste amazing still. 

This recipe comes from the Making Babies Book, by Shoshanna Easling.  She has so many wonderful recipes, herbal creations, and advice all in one amazing book.  While these recipes are especially helpful for a mom and dads trying to get pregnant, moms carrying babies, it is also great for those wanting healthy options. 
I find this to be a great source of protein, fiber, folate, good fats, and energy to power me back up after a hard run.  It taste like a cookie to me, but has all great ingredients that my body needs.  I love when a food taste like your cheating, but its totally good for you. 

Making goals help to drive us.

I am someone who likes to be physically fit, but stays over scheduled and busy.  One of the best ways for me to stay active is to make a goal.  

My new goal is to run a Half Marathon in December.  I will be using a running/training program that I got from Woman's Health Magazine.  There are many styles of training programs, but this one focuses on strength and increasing speeds.  I have fallen into a pace rut and want to break out of it.  One way that I stay accountable is to find a race date and sign up, that way I take my training a little more seriously! 

You can pull the full description of the schedule here.  This can be used for those just starting to run as well!

Being physically fit can really help with your health.  When you run, walk, aerobics, you allow your body to detox itself.  When you're active you can even reduce the affects of aging!  Your body feels better and you fight of illness better!  There are many benefits to being physically active, you just need to decide your "why". Why are you wanting to do this?  What are your goals?  Who is this for?  When you define your reasons you can claim them and succeed!  For me I want to finish this year with completing a Half Marathon and doing my best!  Because I have this goal, I will be eating right and active daily which will be awesome for my body.  So if you think about it, I am killing 3 birds with one stone.  When your eye is on a certain prize you can accomplish a few things without being over whelmed by checking them off a list individually. 

On Fridays I will post how my training is coming along with recipes that are healthy and provide energy!  This weeks recipe is Raw Almond Balls, Farro Salad, Mixed Bean Salad.  Oh man are these delicious and the kids love them too.

Your goal might not be a race, but I am sure you have one.  Is it to eat meatless once a week?  Is it to work out twice a week.  We are in September with Halloween, Thanksgiving, and Christmas around the corner.  NOW is the time to have a goal that will keep you healthy and away from the temptation of Holiday eating and celebrating.  You can still enjoy the holidays but don't let them run you over!  Don't wait for New Year's Resolutions, make your goals now and see how awesome you feel when 2013 rolls around!

So, what are your goals?

Under Construction

Don't mind the mess.  I am organizing and cleaning up! Not all post are updated to the new tabs but should be soon :-)

Fleet Feet Tucson For Your Running Needs

I started running two years ago, and thought that you just pulled up a few programs on the computer and started running.  I found out a year later that you do need a little direction and support from those that know.

I wondered if I was running correctly.  Have you ever been out on a run and watched the people running by you?  Everyone has a different style and rhyme of running.  I wanted to keep myself from any injuries and thought I needed someone to look at my running stride.  I found out that Fleet Feet in Tucson will look at your running style for free.  When we headed down, both my husband and myself, had our running looked at, shoes fitted, and got tips.  When they look at your stride they have a few videos that are looking at your knees, feet, ankles, and so forth.  They slowed the video down and instructed us on what we where doing and what we can work on.  That made a huge difference for both of us.

After we found the shoes that fit us and where the most comfortable, I headed over to be measured and fitted for a new Sports Bra.  I tried on 6 different ones and found the most comfortable to me.  If I had not had someone to measure and fit me, I would have grabbed the wrong one. I chose the Moving Comfort sports bra.  This has changed my running, because there is no chafing and you have full support.  I love the colors and they have many more to pick from.
At Fleet Feet you will find everything for your running needs.
Socks, water bottles, clothes, headbands, running belts, performance gels/snacks, and more. 

This weekend Fleet Feet is giving 20% off their Moving Comfort Bras!  

"Ladies, did you know that your sports bra wears out? An essential piece of equipment for all activities, a sports bra needs to be replaced every 6-12 months to maintain proper support and fit. Just like shoes, the supportive components of the bra will break down with repeat wear and washing.  Now is the perfect time to replace your old bras, as we are offering 20% off all Moving Comfort sports bras August 25-26.   Don't know your size? Had a hard time finding a comfortable one? Let our expert female staff help you find the right fit with our Bra Fit Process. We'll take your measurements and recommend the right style and level of support for your 

 activities."

Fleet Feet Store Hours:
Mon-Fri: 10-6
Sat: 10-5
Sun: 12-5

 

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Disclosure:  I am not paid for my reviews.  These are my thoughts and opinions that I share to help others know about companies and products I am Passionate about. 

What was it like to run a Quarter Marathon?

Race day was yesterday, Sunday March 25th, and it was an amazing event.  Over 2000 people showed up to run with runners from all 50 states represented.  

I am a new runner and still learning a lot about the sport and training.  I think of myself as an athletic person, enjoying sports and fitness from middle school through high school.  Although, after having children and being a stay at home mom, fitness was put on the back burner behind laundry, meals, diapers, and cleaning.
Once I became aware that all foods are not good for you, I changed our daily meals.  I have become passionate about eating right and exercising, trying many form of exercise.  I have discovered that I am a person that likes to be active.  I enjoy aerobic, dance, P90X, yoga, walking, swimming, hiking, kayaking, and running.  I need to be challenged and do best when I give myself goals.  I realized a while back that if I think of exercise as only a way to lose weight then I am more likely to get burned out and look negative to the scale and daily workouts.  Once I enjoyed the activity for the fun and feel of being active I found lacing up my shoes and gear a positive experience and looked forward to it.  I realize that exercise is a way of life and relaxing to the body and mind. That is why I now enjoy running.  I enjoy the beautiful landscape around me, the clean air through my lungs, and the nature I see all around me (minus the coyotes).  I still enjoy other workouts but when the weather is nice I'll be out running. 

Before race with friends, all very excited!

The training is not always fun but necessary for what I love most, the race!   Tons of thoughts and feeling race through my mind waiting for the start.  Waking up early, usually before dawn, to get ready and stretch.  Feeling the excitement and nerves leading into the start,  looking and wondering who is just starting with their first race or running for 50+ years.  Is everyone there having the same thoughts to do our best and to keep moving? Are they looking to know the feel of crossing over that finish line just like I am?  I am sure other people have their own reasons for running, these are just my own.  

I had three goals for today.

• To finish.                                                                                    
• To never stop running, no walking here.
• And to finish with an average under 11 minutes miles.

View of those behind us.

I am thrilled that I completed all three of my goals.  My time was 1:10:46  with and average of 10:49 miles pace.  The first 2.5 miles were difficult with a steady uphill climb the entire time.  This was not something I really trained for, I usually ran rolling short hills.   I decided to find a group of ladies that were at the same pace as myself and stay with them.  They were a lot of fun as they had on rainbow tool skirts and bright hair ribbons.  They probably have no idea they helped me so much, but with them I was able pace myself without having to think about it too hard.  I was able to stay on pace and thought happy thoughts enjoying the view of the sun coming up and my music.  Before I knew it we went our separate ways.  I made the turn at the 10K marker while they continued on for the half marathon.  The way back I was by myself, but this is where I found a surge of energy knowing I was half way though.  I felt great, breathing even, and increased my speed a little more.  Before I knew it I was at the finish line and so excited!  I saw my husband and kids waving their arms and yelling my name.  The feeling of crossing over that finish line was like no other.  I knew I had completed 6.55 miles and I did it with 2, 000 people all trying our best!  

Many times during the run negative thoughts tried to worm there way in, wanting me to just walk for a few minutes.  This is where having my goals helped me so much.  Just by saying "no no walking" I was able to push on and stay on pace.  I believe running is 80% mental and my mind will tell me to stop before my body will.

Healthy eating plays a huge part in your fitness and you have to eat dense calorie quality meals and snacks.  I needed to have plenty of energy on hand waiting to be burned for the race.  We had a homemade sauce and organic spaghetti noodles, side salad, steamed squash medley, and bread. 

Homemade Tomato Sauce Recipe                                                
1 yellow onion, diced small
1 zucchini, diced small
1 yellow squash, diced small
1 red and yellow pepper, diced small
8 blanched tomatoes. crushed
5 cloves garlic
1 tbsp olive oil
salt pepper
1 tbsp dried oregano
1 tsp dried parsley

In sauce pan add olive and all remaining ingredients.  Simmer over medium heat for 30-40 minutes.   Pour over whole grain pasta noodles and enjoy!

The hair must be done!

Family excited before race!

 At 4am my husband and I started our day.  We had cut fruit the night before, and made egg and English muffins for the kids to eat at the race.  We also,  laid out clothes the night before to make sure the kids where in pants and sweatshirts for the early morning tempts and t-shirts for when the sun came up.  While I got ready my amazing husband started on the egg sandwiches.  We then went to wake the kids, they were so excited they jumped right up and got ready.  What a wonderful family of support and encouragement I have.  My breakfast was 8 ounces of Power C by Naked Juice and a cup of coffee.  There was no way I could eat anything big before the run.  That is why my night before meal was so important.  By 5 am we dressed, brushed hair and teeth, and left house by 5am.  We arrived to the race site by 6:15. After stretching we meet up with friends racing too, and got in the huge pack of runners.

2000+ runners.

After race I walked through the line to cool down and grab my banana, apple, bagel, and MEDAL!  Yep, I got to rock a medal for my hard work and training.  The day before when I picked up my running bib I received my tech shirt.  Over all I had a blast and looking forward to training for my next race, a half marathon!  Training starts.......Wednesday after a little rest and yoga.

Tech shirt

Are you a runner?
Starting out or seasoned runner?
What races are you in this year?
What is your favorite meal night before?