Vaccation and Fitness

Fitness has become such a major part of my life. I just need it especially when coping with anxiety. It doesn't matter where I am I have to shake it out and get rid of all that baggage no matter where I am, even in paradise.

The Champ and I went to Jamaica last month and even though there was plenty of doggy paddling and kicking my raft against the current, I still needed a good run. Before we even went on the trip I told The Champ I was going to run. And I did.

Commitment, man.

I find working out early in the morning the best especially on vacation. I mean, who wants to work out after a relaxing day or one of a tiresome adventure?

Sorry, not me.

Beach running is one of my favorites. I run barefoot (the only time you will see this). I run right along side the water so that when the tide comes in it tickles my toes. I don't take music or a watch. I listen to the waves. Distance isn't something I think about, I run until I want to turn around. After all it is vacation.

I did this several times on the trip and it was lovely. If you run in Jamaica the earlier you run the better for several reasons. One, once you are off the resort property you WILL be running from peddlers- they are straight cray. The second is its still cool. Third, there inst much going on in the morning so you will have the beach all to yourself. You can take in everything and not have to worry about running into people or get jealous of those lounging around drinking their pina coladas. And lastly, I think its one time selfies are completely acceptable. Who doesn't want to capture their adventure?

Besides running the Champ and I always do one outdoorsy, adventurous things. Whether its swimming in an underwater cavern or paddling through the Caribbean. Even though he hates fitness we seem to always add a little physical activity into our adventures and Mr. Anti-Fitness always loves it.

Rio de Secreto, Mexico

Negril, Jamaica

There are always way to work the system and make working out fun especially for someone that isn't a fitness fanatic!

So tell me, do you get the heart pumping on vacation or is it just me?

I zumbaed

I don't even know if that's a word. Zumbaed? Well, what ever you get it right? I did zumba. Another first for me this week. I've heard people rave about it for about what, three years but never found myself drawn to it.

I went to the land of milk and honey this weekend aka Gwinnett. The Champ was out of town as was my father so it was the perfect time to head over with a bottle of wine and spend the weekend with my mother.

She recently drank the water and hoped on board the fitness train. FOR THE WIN! She has lost over 30 pounds and wait for it... loves going to the gym now. I always told her she would. At first I was hesitant about going to Gwinnett because I needed a good ol' workout on Saturday. Luckily with my mother's new lifestyle my need for exercise fit in perfectly with her day. My mother immediately brought up an early morning zumba class. (morning workouts are my favorite) Once she reeled me in with the workout, there was no going back.

The woman wouldn't shut up! Haha she kept talking about how fun it was and how she couldn't wait to work out. I figured that's how I must sound about running. She made me proud.

We got there early and women were huddled next to the doors just waiting for the current class to end. As soon as those doors opened a stamped of slender women with ribbons and bells on their pants swarmed in.

As soon as I walked in I went straight to the front and center. Its just what I do. Its not because I am a baller and know what to do but I want to see everything that's going on and learn. My mother quickly gave the nod to head over the sidelines by her. She does not share my thoughts on front and center and that was ok.

The warm up was pretty sweet. It began with a lil Bieber and I believe. Then it got funky. Like one song, I cant remember the words exactly but it went something like "you aren't a pimp cause you did time" and my God all the women (including my mother were singing to it). The next minute I wasn't sure if we were performing African Tribal Dance. The movements and music were so diverse. It was pretty rad.

The age range varied I would say anywhere from mid 20s to 60s. But damn, those women can move. They basically broke it down like they were Fergie.

I remember just two years ago attempting aerobic classes at the gym and gasping for air. My endurance level defiantly has improved. Although I was stiff and didn't move as sexy and seductively as the others I kept going and just enjoyed it.

I did realize how tall I was. I hovered over the majority of the class at 5'8. I'm not use to that. Thank you mirrors! ;)

Besides being the jolly green giant of the group I realized how "out of place" I looked. Although it didn't matter I sure can giggle about it. When it comes to workouts I have my routine and gear. It was kinda cool to see what gear this group had.

First, I was also the only one wearing running shoes. Perfect for running not so much for zumba. Everyone else had shoes that looked so soft and you could tell they could just glide across the floor. My running shoes stuck to the floor and made turns kinda hard.

Second, their clothes were lose. I was wearing running tights and a tight finishers shirt. Honestly, at one point during some booty shaking I thought to myself God help me, I hope my fat ass isn't jiggling instead of bumping ha! Lesson learned, don't wear tights!

Third, I brought my good ol' hand held and popped a nuun tablet in it. No body and handhelds and I didn't see anybody popping glorious nuun tablets. (I think I can change that though) Whereas they had pretty plastic and glass bottles filled with ice.

All and all it was really cool. I loved exploring something new and different.

Again after this workout I felt great. I wasn't exhausted at all. I felt relaxed. Its defiantly something I will try again.

I think next week I'm going to give yoga a shot....

What about you?

Have you ever tried zumba?

Marathon Training Week 5...I think

Typically, I wake up pumped and ready for a long run but yesterday just sucked. First, let me tell you always lay your clothes out the night before! This is something I have always done as I find it super helpful when you are waking up at 5 in the morning so you don't have to run around. Well, my bad! I didn't and guess what I couldn't find my sports bra! Ugh, I have three reallllly crappy ones that are NOT meant for long runs and one really, really good one (more expensive then Victoria's secret). I went through the dirty laundry, I went through the clean laundry and dressers and nothing. I was freaking out since we were running 14 miles and sorry, I just didn't want to be bouncing all over the place plus I figured it would hurt my back. I kind of panicked. I ended up going with this crappy tank top I only wore once or twice before from Target that had a built in. I don't know what it is about the tank top but I just don't feel comfortable in it. I don't know about you but when I run I want to feel comfortable and look comfortable. This shirt didn't meet the criteria for either but in desperate times you gotta do what you gotta do.

 

I wasted a lot of time searching for the damn bra and I was a little late meeting the Bird for our carpool. Shes a champ but I could tell she was a little frustrated. Luckily, we got there in time and all was well.

 

The course was 14 miles long and I wasn't really to worried about it after all I already ran a marathon, ha. Well, lol at me I was wrong. It was a tough run. Prior to my run I took a salt stick. I brought along 2 more salt sticks, a gu, and stashed them in my nathans waist pack. At every aide station  with two being really close together at the start I topped my bottles off. Honestly, I wish there was one more water stop. By the time you made it to the third you were already on empty. Anyway, I started to crash early so I took my gu and a salt tab around mile 6. I felt better for a little while then I just felt drained. I wasn't sore just drained like I could feel everything just drop. So I took another salt stick. (this is not the norm for me but I needed something and I was hoping this would be it.) I suppose it helped. But let me tell you I was not miserable, but really really uncomfortable. The last mile I actually walked. I didn't feel great and I decided I was moving and that's all that mattered.

 

When I returned to our meet up spot everyone was soaking wet. It looked like we all jumped in to a pool. It was that bad. The Bird actually made me sit on the dog's towel on the way home cause girlfriend was so freaking sweaty/wet. Haha.

 

I was starving during and after the run so we went to Panera bread. I typically don't drink ANYTHING but water but I ordered a sprite I wanted to get some sugar in me fast and I ordered some low cal breakfast sandwich. It was heavenly. I felt so much better. I honestly don't remember the drive home because I was still out of it. When I got home I actually debated taking a nap or a shower. Truth,  I hate naps. I don't want my workouts to interfere with my entire day but I was spent. And that I even thought about skipping a shower to nap tells you how beat I was.

 

I ended up taking a shower. As I lifted my arms to give the ol' arms pits a washing I made a terrible squeal. I hoped out of the shower dripping to see what was wrong and under both arms pits I chaffed pretty bad. The freaking, cheap ass tank top ripped into my arm pits. I never had that happen before. I mean I chafed but not to where it hurt. And I always wear glide but I've never had to wear it on my arms pits so this was all new and it sucked.

 

 

 

(Oh by the way, since my husband pointed it out no I don't have hairy arm pits. What you see is from my shirt)

 

I took the most unrelaxing, unfulfilling shower because anytime the water hit my arms pits it really hurt. Honestly, my shower looked kinda like this...

 

 

I stood away from the water and just splashed my self. Ha.

 

After my oh so refreshing shower... I hopped in bed and took a 4 hour nap!!!!!

I woke up with this worst migraine. I mean it was bad. I ended up texting the Bird and she hinted at at being dehydrated and needing more salt. No lie I stood in my kitchen and drank 6 glasses of water back to back. I was that thirsty!!!! And what do you know? The headache started to fade.

Thanks Bird!

 

In case you were wondering here was yesterday's weather

 

We started our 14 mile HILLY ass run with 93% humidity by the time we finished it was down to around 80 but temperature rose.

 

Reflections

1. I only ate a piece of toasted Ezekiel bread with cheese for breakfast, next time I'm going to eat a whole wheat bagel. I believe the carbs in a bagel slowly release throughout a run and it will help stabilize my energy.

2. Even if its only 14 miles I am taking two Gu or one Gu but some other form of subsistence for when my sugar drops.

3. I am not sure how to do this but because of the heat the water is always warm regardless if you fill your bottle with ice. I need to figure out how to keep it cold. I am also investing in two more Nathan bottles so I wont run out of water again.

4. I will continue to take salt sticks every hour with the heat.

5. I will lay out all my clothes prior to the run.

 

I actually hurt worse during this run then my marathon. At mile 13 I could feel like legs cramping up and I was ready for this to be over. Now that my shins are healed I am going to start working on my "foundation" and building my miles back up. I am going to really try to hit the hills and do exercises to help me with them since this course is going to be hilly...yay.

 

Although it was a miserable run I took a lot out of the experience and it will help prepare me for my next 26.2.

 

My advice to runners, always think about what made a bad run a bad run and figure out how you can improve it.

 

That information is really priceless and it will help you!

This Weeks Workout

I actually didn't work out as much as I wanted this week. I took two days off since my husband who has been working like a mad man and had a break. So here is what I accomplished this week.

Oh and I start my workout week on Saturdays. :)

 

Saturday, August 3

12 miles completed in 2:03. I felt awesome up till the last 20 minutes and I got a cramp and goose bumped. I ran the entire way minus the killer hill at the very end.

Can you see where I had to walk?

 

 

 

Average 10:15 mile which is AWESOME for me. My average pace has been 12:45.

So there is improvement.

 

Sunday, August 4

4x25 ball crunches with 15 lbs.

4x25 row tricep kick backs

100 oblique crunches each side

3x1 minute plank

3x15 modified push ups- they were hard

2x10 single leg deadlift (new)

2x10 side lying leg lift (new)

5x15 tricep bench arm dips (i'm in love)

2x50 scissor sit ups

2 min back arm circles

2x15 bicep curls 10 lbs.

2x20 glute flutter kicks (sucked)

 

Monday, August 5

11:36 mile

right below my calves really hurt

11:40 mile

 

Thursday, August 8

15 min x 7:30 switch 10 minute mile

50 ball crunches 15 lbs.

3x30 skull crushers 15 lbs.

3x30 flutter kicks (new)

2:30 front arm circles

3x1 minute wall sit

3x10 modified push ups

100 oblique sit ups

2x30fire hydrant (new)

130 bicep curls 5lbs

2x25 tricep bench dips

Hodge podge mile final time 10:02

 

Reflections

Overall all I'm happy with my workout this

week. I wish I got one more day in. I really expected to get several miles in on Monday but my body told me no and I listened.

 I ran on some beat shoes and they really pained my shins.  I am hoping to start building my mileage back in the next week or so after I seriously baby them. I'm taking it easy right now..

 

Next week, since I'm only doing short runs, I think I'm gong to try and extend my "fast time" by 30 seconds so I will walk 1 minute at a 15 minute pace and then run at a 7:30 pace for a minute and a half. I really, really have enjoyed doing these intervals and I feel like it is really making my heart strong. I am not getting winded up on street runs.

 

I also need to invest in more weights. The only set I have is 5lbs. 5 libs is not going to help me real my goal.

 

 

Little by little I'm seeing changes.

 

It happens...

One thing I learned  the hard way was a thing called "runners trots". Yikes! It just sounds gross, yes?

But it is part of running.

 

According to Active.com  an estimated 20 to 50 percent suffer from "urgency to defecate."

Now why, why must we endure this?

Well, for a few reasons.

1. Blood flow usually sent to the intestines is now sent to exercising muscles

2. Running moves things around

3. Your intestinal hormone level change during running

 

Now why am I talking about this lovely topic? Well, it because it was something I was plagued with when I started  running I had no idea how to "handle" this problem. In fact, many a socks, and gloves were sacrificed on trails oh and thank God for gas stations... TMI? Oh well, your a runner this is part of running.

 

So how to avoid this dilemma. Because it is in FACT a dilemma epically when it hits you at mile 8 every.single.time.

 and bathrooms are no where in site.

 

1. Avoid coffee- its a GI irritant.

2. Stay hydrated- dehydration will slow you body's ability to digest food.

3. If you have a morning race or run I recommend getting up 2 or 3 before the run to ensure your body has time to do what it needs to do.

4. Don't be shy- ask other runners you are comfortable with what they do. Runners have a strong fellowship and I guarantee what ever you are going through is no different then what they go through.

 

In fact, I asked a ultra runner and friend what she did about this. She said for years it was a major problem and it killed her time and then she just went to the pharmacy and picked up a bottle of ranitidine tablets aka zantac. However, she told me NOT to get the name brand she specifically said to get the off brand because she felt that it worked better. Now, I just went with it and bought off brand.

I wasn't to sure about it. The label says: prevents and relieves heartburn associated with acid indigestion and sour stomach. Now, I wont lie I don't know how it all works but it does. I ran a 21 mile trail run, a 15 mile trail run and a marathon and not one problem. I pop one of these babies the day before a long run and soon as I wake up the morning of a run.

And.. I haven't had a problem since.

 

Again, is this the answer for everyone? Who knows. But did I suffer from the unmentionable. Yep, every time. Did this medicine change my life? YES!

 



One of those days...

After yesterday afternoons grand finale I felt mega lost. I was so pissed at myself and cant even really describe the emotion I was experiencing because it was a new one. Neat, huh?

I decided more then ever I needed to get up and workout before work. I needed to be fresh, and on top of things. So I woke up at 4:50 and hopped on my treadmill at 5:00.  I was still out of it and was in the midst of my warm up when my ipad lost Internet. I restarted it, and it played again and I started running. About 5 minutes later it happened again. Well, I kept going without music (ugh) I think I was at a half a mile and ol' wild arms knocked off the emergency belt and my time and distance was erased. Um, boo.

At that point I was pissed. Instead of throwing in the towel or not working out to music (give me a break guys it was 5am I needed something to help pump me up) I climbed up into the attic to get a stereo system and set it up. By this time I killed 30 minutes of my workout. I knew I couldn't do everything I wanted but dang it I got up at 4:50 and I need a good, sweaty, hard run.

 

With funeral for a friend blaring in the background I ran on a 3 incline alternating a 15 minute pace to a 7:30. I finished my mile at 9:34. I really wanted to keep going but I also wanted to work on some other body parts. So I did 100 bicycle crunches.

In the picture below the extended leg was not low enough. In fact, it was way to high (for me). I like for my leg to hover over the ground- I feel a major difference doing it this way. If your curious, yes I have my husband take photos of me when I try new things out to ensure I have proper form.

My mans a champ!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I did only one set of 30 15 lbs. bent-over roll

 

Followed by 2x15 modified push ups. Hey, you have to start somewhere!

 

At that point I called it a morning. Warmed down by taking wild man Eddie (my dog) on a walk.

 

I was still feeling pretty frustrated with myself so I completely made myself up for work.

I may have felt bad emotionally, but I wanted to at least feel good about myself.

 

And then... I went to the bakery and I bought a ton of goodies for me my colleagues and I.

 

See that?

Its an apple fritter and it was longer then my pen. I ate the entire thing.

Major Noms.

 

My day may have gotten a little better after that.

 

 

 

 

 

28 days later

A month ago I started "weight training" if thats what you call it. I took a before picture and I cheated and took one two days ago in the mirror. I must say even though its been only ahmm 28 days I am really happy with the small changes I have seen. Unlike the past I haven't focused on weight. I just went to the doctor im not fat. I've plateaued and I'm a tall girl who likes to eat. Its reality and im OK with that. Ill never be a Kendall Jenner (on second thought, thank God). But I am working hard to look athletic. My legs are toned. But no other body part is so I tried to focus in on various body parts this month. Here is my cheat shot.

 

Although its a small change as would anything in one months time I am more than ever committed.

The transformation has begun...dun dun dunnnn

So what motivates you to workout? Endorphins, weight, skinny jeans?

Mixing it up

I feel amazing right now. I had a fab workout. Interestingly, I always despised arm workouts but man, they are the bomb lately. Here is what I did today. (I just do what I feel and write it down in my journal)

Treadmill
2 incline
1 minute at a 15 mile per hour pace
switch 1 minute at 8 minute pace
switch 1 minute at 15 minute pace
switch (I got really brave) 7:30 minute pace
switch
I finished with a 10:13 mile and I felt really great.

2x50 crunches on the balance ball with a 15 pd weight
2x30 dumbbell press 5 pd weight
(the 5 pounders are the only sets I own. I'm too cheap to buy 2 ha)
2x50 jumping jacks
2x1.30 minute wall sits
2x2 minute arms circles (don't let them trick you they hurt!)
2x50 oblique crunches each side
2x30 skull crushers 15 pd weight
2x1 minute plank (oye!)
3x15 skiers 5 pd (loving these)

Pumped up on endorphins and listening to some Korn I hit my new treadmill
2 incline
1 minute walk 15 minute pace
1 7 minute
switch
10 minute mile

You have no idea how much I can relate to this picture right now.

Making Time

I don't have children but I do have drive an hour to work each day and I'm at work for nine hours including my lunch break.  That's on a none busy day. Busy days I can easily be there 11 hours minus lunch. So on an average day I am gone 11 hours which means when I get home after six there is much time to have me time and family time.

With my last job I worked closer to home and less hours so this wasn't a problem. But now that I am gone 11 hours a day I have to prioritize. I tried working out when I got home but it took away from family time. Although I love working out...I don't want to miss out on time with my husband or dog.
So I decided like any sane person would do is get up at 4:30 to start my work outs.

Won't lie it was really hard getting up. But now I look forward to work out days. I feel relaxed and ready to tackle to the day. Whereas when I workout at night I don't reap these awesome benefits. Now I knew today was going to be intense at work so I opted out of my AM workout so I could get as much sleep as possible. But soon as the clock hit 5 I left and soon as I got home I worked out.

Oh, did I mention my husband isn't a runner? He is a...supporter. He will walk behind me on jogs or try and count me off when I do weights. He does try to do his part since he knows I am trying to put our little family first.

Its something new. But I wont lie I love it. I cant believe i'm a "morning person" now. I've actually "inspired" my parents to try morning workouts and they have loved it. Its tough at first but man talk about starting the day on the right foot.

Oh and kudos to the mamas and daddies that get out there and MAKE time for their health and family.