Monday, April 15, 2013

Tragedy in Boston

My heart aches for those affected by the tragedy of events at today's Boston Marathon.  




Sunday, April 14, 2013

Quick tips for a better workout!



There's always a few things here and there to improve any workout routine.

Let me know what you think!
  1. Focus on keeping the muscle under tension while working through your reps. (Basically, don't let your arm, leg, etc. relax completely.)
  2. Increasing and improving ROM (range of motion) is just as important for maintaining healthy joints and muscles as any other facet of "fitness". Always incorporate exercises into your routine that will improve ROM! I've seen this neglected time and time again! 
  3. A huge mistake I think many people make is concentrating on how much weight they are lifting instead of focusing on utilizing correct form. Correct form not only lessens likelyhood of injury but also teaches your body (specifically the nervous system) how to move. Initial gains in strength are from nervous system adaptations and improvements, not hypertrophy.
  4. When planning your workouts make sure to incorporate a dynamic warm-up, hit the weights, THEN do some form of energy work/cardio. Full body static stretching is not advantageous and may actually hinder your performance before a workout.
  5. Proper hydration is crucial! I definitely feel a difference in my workout when I haven't had much water that day. Your muscles are mostly water therefore they must receive adequate hydration in order to work as hard as you want them to!
  6. You will not reap as many benefits from your hard workout without proper nutrition post workout. You are most absorptive within 30 minutes post so try and make sure you eat some combination of protein + carb within that window. Many people choose a protein shake with fruit because it is easily digested and also very convenient on the go.
  7. Pre-workout food is completely debatable! I've read arguments for both sides and I believe it is truly unique with each person. Some people need a little something, some drink black coffee, some go on empty. You'll quickly figure out what your body needs before a workout.
ROM (in my unprofessional opinion) is the most neglected facet of fitness worked on which is such a shame because it is so beneficial. I should write a post soon on the best ways to improve ROM. 

Have a great Sunday everyone!

Saturday, April 13, 2013

Slow Saturday

Workout - 1.5 miles, 15 min

Went on a nice, slow, relaxing run down by the beach this morning. I didn't have too much time since I have family coming to town today but I made sure I got my butt down there to get a little something in.

One day I'll get the inspiration to run on the soft sand again. I used to do that to mix it up once awhile on my leg muscles. But, at this point, I think I lost all of my leg muscles and endurance and stamina and developed black lung all at the same time. Slowly but surely I'll build it all back up.

Now I'm off to get a pedicure with my favorite two ladies. 
My mom and grandma.
How cute are they?

Manicure or pedicure?
Pedicures all day every day. Hands down.

Wednesday, April 10, 2013

Disney No No

If you know me at all you know I'd pretty much give up my left kidney before I ever went against Disney but I have to say, and believe me, it pains me to say this -- I think Disney over did it. Okay, I said it. Out of my system.

Have you guys heard about the Dopey Challenge? Four days filled with 48.6 miles for the average runner?!? Oh, and PS it's $495 to register for it.  Seems a little over the top cray cray if you ask me.

But who am I to talk? I paid (yet again) $170-ish? for the Disneyland Half this fall. Always keep in mind: I'm the queen of justifying everything I purchase. Maybe that's a woman thing?

I was super tempted a few months back to sign up for the Dumbo Dare but didn't even have a chance since it sold out in about 2.345 seconds. The Dumbo Dare was only a 10k Saturday followed by a half marathon Sunday. Not toooo extreme but this Dopey Challenge seems a little much.

What do you guys think? Did Disney take it a little too far or do you think it's each individuals responsibility to understand their fitness levels and take the challenge at their own risk? 

Me, personally, I think people eat up all of these Disney Challenges and want to partake in them without really considering the great feet that some of these challenges are. It doesn't seem safe to me. What do you think?

Did you run today?
-I didn't. Guilty.

What's your favorite workout song right now?




Tuesday, April 9, 2013

It takes more than just running to run

For once (in my life) I'm formulating a game plan (that lasts longer than 24 hours) in order to improve my running. I'm still learning to balance this whole "working full time" thing vs "I want to run strong in half marathons" thing. I guess that's the life of a grown up?

So what does a girl do when she wants to stay accountable? She announces to the world wide web her plans of course! I'm going to discipline myself to strength train and stretch appropriately in order to lessen the likelihood of injury because we all know injury is the worst thing on the planet.

Since I lack on excess free time nowadays I need to get the most out of my workouts. I've found what works best for me is running three days a week. One of those runs being a long run which I usually do on the weekend. I also want to incorporate daily planks and hip stretches. I really like this article for hip stretching and stabilizer strength training ideas.

Last, but definitely not least, I need to drink water like its my job. (Wouldn't that be nice!) I used to be the queen of water consumption but I've totally let it slip. I feel such a drastic improvement in my energy levels and run quality when I am well hydrated.

I know it's a simple game plan for now but I'm okay with that because once I get into the habit of these behaviors it will become second nature and the rest will start to fall in place. Then I can be more specific with my goals and working out on a consistent schedule won't seem like a chore, it will be a reflex.

What are some of your favorite stretches?

Do you run with a game plan?

PS, What do you think about when you run?

Sunday, April 7, 2013

I'm ALIVE!

I have been pretty MIA lately. That little thing called life hit me hard. I could bore you with excuses, but I won't. I'm ready to make more time for myself and the things that I want to do. I'm ready to get back at it! I'm ready to work out consistently, improve my nutrition, train for half marathons and overall get back in the blog scene. I hope you'll help keep me accountable and I'd love to help keep you accountable to reach your goals too! 



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