workout nutrition

Below are two things I think you should take a look at. Ok? Alright.

First is another challenge for April that I AM going to do – I like it. It’s just about healthy living in general! The second is some useful information on workout nutrition!

 

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April Challenge

April is just around the corner! Yikes! Are you kidding me?!

In March I gave you the Mad Abs Challenge and I have been searching for something to do in April. The following are some options I figured I’d throw your way and let you choose!

The Thank Your Body 30 Day Challenge from Robin @ Thankyourbody.com

Arms n’ Abs from the Domestic Diva

A general eating better challenge from It’s Fitness, Baby.

In general, I know I have a few challenges for myself:

  1. No candy. Period. None. Candy seems to run my life. By candy I mean M&Ms. If there was an MMAA (M&M addicts annonymous) I’d be the leader. Maybe I should start that group. Unfortunately, how we reward behavior at my job is by giving the kids “dots” – M&Ms. They are always around… Plus I purchase them for my own usage. So, while my goal is to eat NO candy, I basically mean eat no M&Ms.
  2. When the temptation arises to mindlessly eat, study scripture instead. Sometimes when I am bored I just search for food to satisfy me. It never really does but I figure I could use this boredom to do something MUCH more productive. I’ve written some scripture on index cards that I plan to keep around the house as well as in my car and purse.
  3. Love myself better/more. Each day in April I will write down 1 thing I am so proud of/thankful for about myself. I think it’s good to practice encouraging others, and I try to do just that, but I also think it is so important to encourage and uplift myself.

Now my challenge to YOU: Join me! Join me in one of the challenges I listed for myself OR one of the others listed above! Let me know if you plan to do one of these!

Marathon training: another race, another metaphor

The other day I briefly mentioned using other races (5k, 10k, 1/2s, etc.) to train for the big day (26.2!).

Today, I did just that! It was quite a gloomy, foggy morning… and it was hard getting up. This race is Ohio’s oldest marathon/half marathon but it is small and it is local. It’s nothing spectacular or grandiose. The packet pickup yesterday had no booths other than the booth to pickup your bib and shirt. The cookies at the end were homemade (and I may or may not have taken 6 or so…) and most of the runners are local.

So what makes this race unspectacular also makes it exciting and great! It’s just harder to wake up for that kind of race than say, the Chicago.

But I did. I drove through the fog and then waited in line for a bathroom which I never ended up using.

At the sound of the gun and the start of the race, I got a little emotional. I remembered my love for running. I know that sounds weird – that I remembered – but that’s how it felt. It was almost as if I had forgotten the joy that can be found in pounding the pavement with hundreds of others all striving towards the same goal.

Just like in life, there are times when people pass you and you may get discouraged. Why is she able to run faster (why is she getting to take that vacation, have that experience, do that thing, etc.)? Why does he look so relaxed running up this hill (why does he get that promotion, move up in the company so quickly, etc.). My biggest battle in keeping the joy in a race is, hands down, not letting the people pass me discourage me. I am reminding myself the entire race to do my personal best – not the best of that girl passing me.

This race was a perfect reminder of my love/dislike relationship with running. I always am thankful for a good run, but I think with how often (almost always) I run by myself, I forget the community that surrounds races like these.

Again – another metaphor for the race of life. Community is so, so very important. Just like when running alone, I get discouraged much quicker in life when I’m alone. It’s easier to give up. It’s easier to stop trying. But when you’re running life together with others, they pull you up. They keep you moving. It really is beautiful.

my girl, Jess and I after our 1st marathon - this girl knows all about life and running as metaphors!

Life is one whole metaphor. My best friend Jess and I discuss the “life is a metaphor” theory all the time. They are everywhere. Jesus in the new testament used parables to teach his disciples and others lessons about life. Metaphors are like parables. Dictionary.com defines the two as such:

Metaphor: 1.a figure of speech in which a term or phrase is applied to something to which it is not literally applicable in order to suggest a resemblance; or 2. something used, or regarded as being used, to represent something else; emblem; symbol.

Parable: 1. a short allegorical story designed to illustrate or teach sometruth, religious principle, or moral lesson; or 2. a statement or comment that conveys a meaning indirectly by the use of comparison, analogy, or the like.

Running is a metaphor for life. Don’t let yourself miss out on the lessons that are waiting to be learned as you run! They are invaluable and give running a deeper meaning than lookin’ dang good!

Anyway. Use smaller races to train for the big day and remember why you run.

Why do you run?

And, just as a side note – I beat my PR by about 6 minutes today!

previous PR - November 2011

New PR - March 2012

Marathon training: Weight training

The first marathon I did I never focused on weight training. Really, most of my life I have never focused on weight lifting. I didn’t really know what to do besides the basics and just didn’t really care. Honestly, it bored me.

The last year or so since my marathon I started doing a lot more weight training and have really enjoyed it. I have heard so much about how weight lifting is good for weight loss, so I’m giving it a go.

When I do lift, I usually focus on upper or lower body. Sometimes, however, I just get on a roll and do the whole darn thing. It probably is bad to spend so much time lifting in one day, but I just couldn’t control myself… That’s not true but for some reason this day I was ready to lift, lift, lift! I recommend breaking this workout in 2 or just doing the upper body exercises one day and the lower a different day! It’s up to you!

Full body weight plus cardio!

HIIT

My undergraduate degree is in psychology. The last semester of my fifth year at IWU, I took my favorite class – Psychopharmacology. Loved it.

During the semester I also began doing TurboKick multiple times a week. Loved it.

In my psychopharm class and also (I would find out later) in my TurboKick class was a freshman girl who I’d often sit next to. She was so nice, so cute, and pretty dang smart (she was a freshman in what was mostly an upperclassman class!). She now teaches Turbo @ IWU and has been such an encouragement to me writing this blog!

I only knew her a short while but she is just such a great heart and soul! Such a blessing! She sent me this the other day about interval training and I loved it! Though it was definitely work sharing! Thanks Tiffany!

I’ve really enjoyed Tabata and HIIT in the past year! This infographic helps explain the benefits! If you haven’t tried this style of cardio yet, GET WITH IT!

Marathon Training: switching it up

One thing I really like to do when I have to use the treadmill for a workout is do some intervals on and OFF of the machine!

With this workout you run for 5 minutes, off 1 minute and then repeat! You can continue as long as you wish – the workout below is 45 minutes, including a five minute warm up!

Treadmill change up
5 min warmup
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min jumping jacks
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min high knees
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min burpees
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min mountain climbers
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min wall sit
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min shoulder taps
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min floor jacks
1 min run @ 6mph
1 min run @ 7mph
1 min run @ 8mph
1 min run @ 7mph
1 min run @ 6mph
1 min plank

March Challenge: Mad Abs

I mentioned before that I like little challenges – I think they keep things interesting and are much more attainable than the lofty ones I usually set for myself…

February had no fitness challenge, but I did do the Instagram FebPhotoADay! That was fun but with Spring just around the corner, I thought a fitness challenge would be nice. Luckily so did someone else – I found this Mad Abs March Challenge on pinterest!

I’m going to be doing it, who’s with me!?

If you’re lazy and you know it…

Do this workout!

The other day I needed to run. I am training for another marathon, running is important. Well… I decided to stay home instead and just made up this little workout to get me sweatin’ and my heart rate goin’!

Just for clarification – the chair squats are where you step onto the chair with one leg and then back down into a squat. This is the challenge from bodyrock.tv I talked about before.

Marathon Training: Defensive Running

Let’s talk about defense.

Box-in, box-out. That’s about the extent of defensive talk I remember from my basketball career… That lasted real long… I did play growing up and then one summer I taught it at summer camp too.

But this is supposed to be about running.

If there is one rule, and one rule only, for road running that I could share with everyone, it’d be this:

RUN OPPOSING TRAFFIC!!!

You should run on the side of the road so that you can see the cars coming towards you, not having the cars come from behind you.

End of story. Enough said. No questions asked.

You are a lot more able to defend yourself when you can see whether or not a driver is paying attention. You can’t do that when they are coming from behind you.

I don’t know what else to say about this – I can only stress so much how important I think it is. Running with traffic seems like the right thing to do. Well, ladies and gents, I don’t think it is.

In other news:

Those girls are ridiculous. We went to an indoor track meet the other day and they made these for the guy they knew. Shower curtains and marking paint.

 

 

age shmage

Please just allow me a quick rant, and then I’ll move on. Okay? Thank you.

 

Two days in a row older men and women have commented on my age and it’s affect on my ability to work out hard. Now, this is true – the younger you are the easier it is to work out. I’m sure of it.

 

BUT, just because I am young is no reason I work out hard. It’s all about what you can do, right? You can be old and while not able to run as far, lift as much, do as many reps – whatever – as I can, you do what is the maximum effort for yourself.

I have one spin instructor who stresses that, and for that I am so thankful. Do what is 90% of your own max effort – not what the person is doing next to you.

 

I work my tail off. I work out hard and I sweat a lot. I push myself and try to do the best I can.

Stop telling me the reason is only because I am young. Seriously. Today in my spin class there was a substitute teacher who kept praising me for doing so well, yada yada. Then she and a man in the class began discussing the reason I was doing so well was because I was 20 years younger than them. Uh, no. The reason I was sweating and huffing and puffing was because I was kicking my own tail. I’ve seen people my age in there who don’t work as hard. It’s not age, it’s effort.

Don’t compare your workout to someone else’s. Please. Do your best. Push yourself because you can’t push the person next to you. 

That’s all I’ll say.

 

But, since we are speaking of age, happy 27th birthday to one of my big bro’s, Daniel!