Sweaty Saturday!

Hello!

How was your week?  Did you hit your goals? still crushing the resolutions? I have completed several great workouts this week.  they were challenging but doable and i felt great, especially on the run portion.  

     Today, i also had a client complete her 3rd marathon!!  i was so excited for her.  She killed her training, she hasn't had an issue with some niggling injuries, and she was feeling mentally and physically strong.  Her race was in southern california, and at sea level.  That was a strong bonus coming from elevation.  
Then the weather took a turn.  

Due to weather, no spectators.

She watched her sub 4 go by... but she finished. It wasn't her slowest, but it wasn't the PR she had hoped.  But when i asked her if she wanted to try again, without hesitation, she responded, "oh yes."  I know she was also thinking she could possibly bust out a BQ if everything lined up... so when she said yes, it made my heart sing.  I am sooooooooo proud of her.  And after my few successful runs, i am now searching for a full.  hahaha! not the most logical, but meh... sometimes that is how i roll.  For reference, I decided to run my first full after a 7 mile run with some ladies in our town.  That was the furthest i had ever run. I decided it felt great, and i loved "long" distance. hahahahhhahahahah 7 isn't truly long... this i now know. But i do like long runs. it takes me 3-5 miles to warm up, so 8-16 is ideal for me. My point is, that one day of running can make or break it, and you just hope that that day isn't a race day.  i am a bit heart broken that she didn't crush her goal, we live in a place with wind/rain/elements etc, but I know some people need the crowd energy and other racers to help pull them along.  I think for her next race we will discuss some tactics and possibly how to choose events that at least have some of what you need, if it is crowds/more racers etc. this event was small, and maybe that isn't great for her.  I am such an in my head runner, you could drop me on an isolated island and if there are fuel stations, porta potties in case, I'm good! I also think she lives by her watch, so maybe have her do some runs more on feel.  Running by the watch zaps energy, and when running long distance you need all of your energy.  Also, i think she needed to have a more solid base.  she signed up for this race to get herself back to running.  I really feel that if you want to pr you need to have the base, then begin the plan.  of course one can train and be successful for a full in 16 weeks, but most people need the base.  Especially, since she doesn't necessarily cross train or maintain a level of fitness when not running.  These are factors i will try to encourage and enforce the next go around. Run and learn.

So in my search, i found a Runrevel full in chilliwack BC.  Has anyone done any run revel race? Has anyone done this one inparticular? Any info would be great!! Tomorrow is Sunday, a great day to end/start a successful workout week!

a few days into the new year and the new challenge

So, how is it going?  have you at least done the challenge each day?  Has that motivated you to step up your game, or lay off the sugar?  All of the baby steps add up, and if you take them all at once, the changes happen sooner!  I understand the theory of one thing at a time, but i also believe in ripping off the band aid, you are simply delaying the inevitable...

i have added in more runs and 4 p90x3 workouts each week, and making sure i hit the reformer several time, even if only for ten minutes.  Feet in straps is my JAM!  As are the infinite possibility of lunges that are amazing. My father and i are training for the Snowjoke half marathon, and it is going well.  He hasn't done much running but is crushing the p90x3 workouts and some added strength training and doing the bike.  I think this is helping to build his base so he will be in better shape for running.  I am a firm believer that you get in shape to run, you don't run to get in shape! it is a high impact activity and your body needs build up to that intensity.

I hope everyone is crushing there goals and feeling GREAT!

new year, new challenge!

well, i can't be that helpful to people if i am only posting 1-3 times per year.  So new year=new attempt at frequent blogging.  i realize some people are phasing blog posting out, and putting it all on the ig, but i don't like making long posts there, and i have missed this format of sharing/writing and i personally still love my morning coffee time reading blog posts.  

So here we are on jan 1, 2019... i personally don't believe in resolutions for the new year. i feel that if you want to make a change, make it.  don't wait. get on it!!  life is short, why waste time for some random societal date?  But if you are moved to try something new/different/get back on a band wagon around this time of year, great!  This concept of re-surging my blog literally occurred to me about four minutes ago.  So here i am at 11:10 on the first attempting to be better at something! Personally, this year was a fitness mediocre/lackluster blah year.  i ran some races, did some workouts but wasn't totally into it.  We had my nana living with us for 8 months.  It was an amazing time, and she did workouts too, but i felt weird pushing myself with her watching (plus she sometimes got a wild hair and would attempt to follow my lead **TRX pushups, for example!**) And she could only last so long and would attempt to head back to the house (not safe for her faltering frame) so i would go inside with her, and i loved the time we had to visit.  She was only supposed to be around for a week or two, so i felt like out time was precious and the 1-2 weeks turned into a month, then two, then it was almost christmas!  But now that she has headed back east, i have been getting back into my groove and upping the intensity again.  To ease back into it, i have been doing circuits and intervals.  They go by quickly, and keep it interesting.  I also took the time on new years eve to fill out the first two months of my workout planner.  I think this is KEY.  Now again for the people in the back, SCHEDULE YOUR WORKOUTS LIKE APPOINTMENTS.  The whole excuse of not having enough time is bogus. Ten minutes is better than nothing.  Another small way to dip your toe into the water is a daily challenge.  last year my friend, Erin and i partook (is that a word?) in Kira Stokes and Candace Bure's 50 push up per day challenge on instagram.  it was amazing!  you could do it any way you needed to do it, knees, toes, counter, tricep, wide, trx etc.  So we have started our own challenge this year:  1:30 wall sit (break it up if you must--feel yourself get stronger!) and 25 on the toes push ups.  And you can break that up too, 5's, 15/10 etc. JUST DO IT!  baby steps count!  And when performing these two tasks regularly, you will notice the improvement so fast, and maybe that will inspire you to maybe do a plank... or make a circuit with jumping jacks, or jump rope, or tread mill, etc.  IT ALL COUNTS! So if you are wanting to commit to something, try this challenge! Let me know if you are game, and check in and let me know how it is going.

Happy New Year!

It's officially Spring!

I love this time of year!  I love the greens making their appearance again. I love longer days. And i love picking races for the upcoming running season. Having just ran a crappy half, I am looking forward to redeeming myself at some other races.  I am stoked to be running Seawheeze again this year.  That race was so amazing last year.  The whole event was amazing and I completely fell head over heels for Vancouver.  City/mountains/ocean= my mecca!  it was crazy beautiful and Lululemon did an amazing job with this entire event.  But even though i am looking forward to that half it isn't until August.  I am also contemplating another full... Bozeman?  

I am starting a boot camp next week and will decide after that if i am up for the training for a full again.  I am looking forward to my bootcamp.  I am incorporating TRX, Barre, Pilates, p90x3 and 21dayfx extreme into a running program.  I think it is going to be great.  There will be variety, but also upping the intensity.  i have been just sort of going through the motions the past few months, and i need to get back to having a focus and goals.

does anyone else have any goals? share! 

Resolutions?

so... did you stumble upon this blog while surfing the web to kill time?  to look for motivation?  Have you already checked facebook and Pinterest for new posts?  If you are finding it hard to find the time to workout, but you are on the computer for more than a half hour/day and it's not for work, GET THE F*&% OUT OF YOUR CHAIR AND START MARCHING.  If this is a daily struggle for you to fit in at least a 30 minute workout but you know what everyone is up to online, then you need to challenge yourself to not log on until you have done your workout.  Then after your workout, you too will have something to post!! :)

Sometimes the goal to "get in shape", "lose 20, 30, 100 pounds," is too daunting.  One needs to set smaller, more quickly attainable goals.  And part of that is creating the habit.  If you have a goal to improve your fitness, then obviously your habits need changing.  Some things are going to have to go (soda, chips, sweets every day--not anymore!).  And some things that we don't even realize are "bad" for lack of a better word.  Like, losing hours to the computer.  Is it really helping you achieve your goals?  So far apparently not.  I know it is inspiring to see motivation quotes and fitness routines, but unless they have you printing it out immediately and moving your body--are they all that inspiring?

A way to see where you may need tweaking is to begin a time log.  Log what you do during every half hour of every day.  At first you don't even have to make changes.  Just simply log (like with the food log i know you are doing).  Then you can look at it and really be honest and evaluate what can be shifted.  Maybe none.  In that case you will need to adjust when you either wake up or go to bed.  But I bet most people will find where they can squeeze in a 30 min workout.  DVR your favorite tv show and watch it while you do your workout.  Or if you really want to watch tv, then do your activity while watching.  If you don't have cardio equipment to do while watching tv, create a circuit or check out a previous post that has an equipment free circuit to do anywhere! http://moderfuckingration.blogspot.com/2013/12/indoor-no-equipment-workout.html

If you are really having a challenging time fitting in a 30 minute workout, then fit in 2- 15 minute workouts.  It is way less miserable to set alarm 15 minutes earlier than a half hour!

Do you have a New Year's resolution?  Does it revolve around fitness?  I have decided I am not having a resolution (i haven't in years).  I sign up for a few races.  That keeps me accountable.  Maybe this can work for you as well.  Set a goal of where you would like to be in a) one month b) three months c) six months and d) by christmas next year.  THese can be weight, or how many miles you can run, or how many miles/week, or how many push ups you do every day, or push ups on your toes, etc.  

Are you in it for the looooong haul?

I hate when people come to me and want to lose weight for an event.  When the event arrives--whether they have met their goal or not--their mind has moved on.  I believe it should be about a lifestyle.  I think it is much less daunting to think I can have the cookie later.  I don't need it today, but it is not NEVER.  When you begin to make smarter choices,  you are creating habits.  You are creating cleaner eating habits, exercise habits, sleep habits, etc.  When you are beginning to make these changes it helps to log so you learn your triggers, what foods fuel you better for your workouts or which foods do NOT work well for pre-workout, etc.  Some people sleep better if they exercise at certain times of the day.  The log can help with all of these.  

Some people get on the fitness/clean eating train for an event but then realize how great they feel, etc. and they stay on it, however that is rare.  I do believe in "whatever gets you moving," but I just hope it keeps you moving.  So if you are losing weight for an event, think past it too.  I.E.: a reunion; if your going to one, think about the ones to follow.  A wedding, think about kids/grandkids, being able to keep up and lead by example, etc.  Also, when you are thinking long term, it is much easier if you fall off to get back on.  One day of bad eating won't sabotage the rest of your life, but it will a ten day diet.  Isn't that less daunting?