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!

Green Drinks!

I was asked by a few people on instagram for some green drink recipes.  I am not a recipe person.  I use a recipe as a jumping off point.  Also, my green drinks are not smoothies, not necessarily a meal replacement, and are not JUICE.  I use them as a quick, easy way to consume lots of veggies.  I mostly use spinach (approx 4-6 cups) as my base.  It is a nutrient dense green, and i personally crave it.  I always keep ginger root in the freezer so i peel off a few slivers or chunk, and I then add whatever we have on hand, carrots, a celery stalk, several grape tomatoes, broccoli, cauliflower, peppers, etc.  Then i choose one fruit.  Pineapple is my fave, but you can do half of an apple, a handful of berries, half of a banana, an orange, etc.  The possibilities are infinite.  I add 3-4 ice cubes, about 1/4 cup of water and then blend.  Mint is a delicious thing to add, just a few leaves and it makes it very refreshing. Very rarely will i add plain yogurt.  I try to keep mine low in calories.  You may add protein or peanut butter to yours if you intend to use it as a meal replacement.  The piece of fruit makes it sweet and taste like a treat.  Sometimes the color is atrocious, but they always taste delicious!  You can play around with adding cinnamon, nutmeg, basil, etc.  Also, if you want it creamier with out adding dairy, you can add half of an avocado.  This makes it smooth and a bit thicker/richer.

In full disclosure, i do not do a green drink every day, but try to have at least several per week.  I tend to go back and forth from protein shake and green drink.  I do notice, however, that when i am consuming them regularly, i don't hit the afternoon slump and it helps curb cravings etc.  You can add seeds, and oils etc.  I personally don't like seeds/nuts, but i have added flaxseed oil to mine, here and there and it is an easy way to consume it.  Also, I have a vitamix.  I think it is one of my most favorite kitchen gadgets.  There are no funky lumps or chunks.  I also like blending vs. juicing because you are still consuming the fiber, not just sugars.  I know some blenders won't blend certain items so use caution!

Do you have any unique items you add to yours?

Weekends are not for falling off track!

The weekend is here!  Any fun plans?  I am all for changing up the routine on the weekend, but that doesn't mean falling off the workout/clean eating wagon.  Maybe try a class that you can't make it to during the week? Or stream a new workout.  And just because it is the weekend, that doesn't mean you should stop food logging or being mindful about what you are eating (and drinking!).  Also, don't forget to plan and prep meals for the week ahead.  You want to set yourself up for success.  

Are weekends harder or easier than mid week for you to stay on task?  Or are you a weekend warrior and do double duty workouts on the weekends and slack off during the week?  Are you a plank-a-day'er? do you continue this on the weekends?  

If you you have an event where you know you will be consuming more than normal, try to eat a salad before heading out, drink lots of water, and that day beef up your workout (go longer/increase intensity)  I know you can't out exercise a bad diet, but calories in vs calories out and every bit helps.  Plus, when you have worked hard, maybe you won't want to negate that and you will make smart choices.  

monday motivation

yes yes mondays are tough, if you are a mon-thur/fri worker... but it is so important to not miss a monday workout.  It sets the tone for the rest of the week.  Even if you are dragging, do a plank until failure, wall sit until failure and 15 pushups.  At least it is something!  Also getting the blood circulating can help pep you up so if you are dragging do some air squats, jumping jacks, lunge dips, desk pushups, just MOVE!!!  This is all the more important if you have a desk/sedentary job.  set a timer on computer/phone/watch for every 20-60 min and perform 20 air squats, 10 lunges per leg and 10 plies.  Also check in with your posture frequently: shoulders back and down, head right over shoulders, not protracting forward, breathing through navel, pulling that belly button in on each exhale, and squeezing through ribs as you exhale (imagine an accordion). These mini workouts can really add up and get you through your monday!

injured, but not sidelined!

So, I have been struggling with my hamstring having this adhesion or whatever is going on at the attachment.  It, however, hasn't really derailed me.  I can do all body weight exercises, run, bike, pilates, etc.  It is when i attempt heavy weights that i notice the imbalance.  I can use dumbbells just fine, however due to my wimpy arms, i only use up to 15 then i switch to bar or the machines. (more than 15 and my elbows and shoulders are too taxed).  i have been rehabbing the ham with relative success, not worsening, and slowly improving.  Yippee!

Until the other day...

I somehow pulled an abdominal muscle.  At first they thought pelvic floor, but now as it heals i am thinking psoas.  It was sudden and i was not able to even stand up straight.  Then every other muscle cramped and my left leg had no strength or sensation (nerve impinged by cramping muscles). It  is definitely improving each day, however I can barely raise arms overhead and even lifting my legs hurts, especially the left.  grrrrrrrrrrrr!  On top of this lack of mobility, i purchased a new reformer for the studio and am really looking forward to using it!  But i have been walking every day and doing LOTS of stretching.  and since my activity and intensity has been reduced, i am watching my intake.  I really believe you can maintain during the healing process.  It just takes diligence.  I was able to do a lot of floor exercises this am too.  There is always something you can do, even if that something is simply eating clean.

I am very thankful for the fundamental pilates exercises.  They are subtle, but effective, and more importantly, doable.  i NEED exercise for my mental health more than anything, and usually i crave the intensity, but i am thankful i can at least walk and do the basics.

hello?

It has been a year since my last post! tsk tsk shame on me!  That could, however, be an indicator that a) i am busy b) nothing too exciting has been happening c) both?  Since the last post i have run several races (half and full and everything in between) and travelled a bit... I am currently trying to decide if/which full to do in the summer/fall.  I was able to snag an exchange bib for sea wheeze (half) and i am excited to travel to vancouver again.  I am totally smitten with that city.  This coming saturday I am running the Run to the Pub 10k.  That is always a fun event and i am in the middle of making a green sparkly skirt to sport!  I have been enjoying running, even though most of it takes place on the treadmill.  I am thankful for this option.  I definitely do not refer to it as the dreadmill.  I also have been logging miles on my spin bike because of a nagging hamstring issue.  i had a slight tear 2.5 years ago.  it seemed to heal well and not cause issues until this last october.  Then in beginning of novemeber I ran a full up and over the colorado monument with a client.  it seemed pretty good, except my left glutes were definitely doing more than their share of the work... so i have been very cautious and doing all sorts of pt/chiro/massage etc.  now it only bothers me while sitting for long periods (i.e.: car rides).


While i am not currently training for a specific distance, i try to hit 15-20 miles per week of running (throwing in sprints/tempos/hills each week) and strength training (hitting all of the major muscles at least once per week, and pilates almost every day.  I still am planking everyday and practicing handstands and pull ups.  If I am not running the miles, i log the time on the bike.  i go for at least the time it would take to run the mileage and vary resistance/cadence etc.  i still follow a self drafted plan that i write out each month. i am VERY motivated to cross things off the list. if it isn't written down, odds are i may not get it done, or flounder and half ass it.  

What are you training for? if not in training, how do you maintain? Any recommendations on races?