Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

December 4, 2015 by Ali ♥ 0 Leave a Comment

Hi There! I took a small hiatus from blogging over the holiday, now I’m back with some new topics to share with you. Everyone knows the holiday season is upon us. For most people, that usually means more eating out, falling off of a workout routine, other seasonal stressors, and other ways to put health and fitness on the back burner. I myself, find it hard to juggle my workout schedule among a lot of things going on, especially during this time of year. SO, I’ve decided to share some motivation, tips on setting small goals for each workout, and why staying fit over the holidays matter.

Starting to feel that “dread” or “guilt” upon starting a workout or run or for not getting your workout in? I’m already there on some days honestly! #keepingitreal…LOL. Marathon training during this time of year has its pros and cons (burn off those christmas cookies right?) so I get it.

Motivation wise:
- Get half of the workout done anyways. Thirty minutes or less? Make it hard, fast, intense. This goes for HIIT workouts and speed/tempo runs.
- Holiday fun runs or a 5k—so many good reasons for a 5k! Holiday runs are especially fun since they’re seasonal and allow you dress up. Get a group together or your family.
- Experiment with *healthy* holiday recipes–a lot are re-created with healthy substitutes. My mom does roasted brussel sprouts with cranberries. It a festive dish and its healthy.
- Holiday Challenges—I’ve done a running streak (with clothes on–LOL!!) where you run a mile a day from Thanksgiving till the new year. Not into running? Try doing a set of ten push-ups, holding a plank, etc. every day till the New Year instead. Get your friends together and make it fun.
- Out of the box ways to motivate yourself: make your phone screen something motivational, a good quote maybe? Seeing it often helps you focus on your goals.
Go in the gym with a plan…Okay, so you made to the gym. Now you’re trying to figure out what you wanna work on. You might be feeling that “dread” set in but you know you need to do something. Instead you wander around and might not be efficient with your time. Aside from just showing up, plan your workouts ahead of time (see post on using a planner). For example, know you’re gonna do an upper body HIIT workout. Its okay if you don’t have the exact plan in front of you (sometimes I don’t) but knowing what you’re doing *somewhat* makes it easy to get it and get it done.
Staying fit matters…Yes, we like to indulge this time of year. We should!! Tasty, wonderful food and treats are among us. It’s special. Try not to completely let it go to the point you hate yourself for it. All those thirty minute or less workout/runs, walks, and push-up challenges, etc matter. Healthy food choices count too. Starting the new year with maintaining your goals is much better then having to start all over again with everyone else at the packed gyms etc. That thought alone makes me cringe! #packedgyms.

No one is perfect, but its the moments you don’t want to do anything that count the most! Plan it out, get it done, feel great, repeat…all season long. 🙂

Save the Wildlife, then Play All Day!

November 23, 2015November 23, 2015 by Ali ♥ 0 Leave a Comment

This past weekend, I participated in the Save the Wildlife 5k at Busch Gardens with a friend from the Y and her family. A great turnout and race, it is definitely something I would do again. Not only did I help promote YRUN, but was able to catch up with my Fit2Run friends too! The weather was cloudy and cool…perfect weather for a run and day Busch Gardens. I felt good too and was really looking forward to a run of a short distance!! Knowing the race was 3.1 miles not 6+ was a relief haha. If anything, this marathon has been a good reminder that shorter distances are good for a change too as well as prep my mind for being race-ready! It had been since Gasparilla that I had done my last race, so it was time for something new. I will say, I do not race often so this one was a special kind of race. Aside from the crowd at the race, the crowds at park weren’t bad either, probably because it looked like it was going to rain the whole day, but didn’t! YAY for short-ish lines! The most we waited was 45 min for Cheetah Hunt (BG’s newest coaster as of about four years ago), but even that was do-able. Too cool for water rides, but all we wanted was to ride the coasters anyways! Sheikra never disappoints!!!!! 😉

A great turnout and race, Save the Wildlife 5k definitely something I would do again. I signed up with a friend from work and her family and we ran it together. The packet pickup and race was well organized and fun. Both easy locations to find on Busch Gardens property. Packet pickup was offered Thursday and Friday before the race. The course was flat with small inclines thrown in around the park. We ran throughout the park, near the animals, and around the roller coasters. The race started and finished in the same place. There was about fourteen hundred participants…which seems like a lot, but they did a great job “containing” us (making it sound like were a bunch of caged runners LOL) within the parking lot making the start convenient to where we parked. The goodie bag was simple but just enough: a race shirt and ticket to the park for the day complete with reusable bag 🙂 (no extra clutter yay!) Besides perks of a ticket to the park for the day, free parking, and a medal roughly the size of a dinner plate, this race benefited the Wildlife Conservation Fund. Not only was this just a pre and post race type race, but a fun event and day experience for everyone. Seeing proud runners wear their shirt and medal around the park made for a memorable and good way to connect with other participants during the day. I’d say a win-win for everyone! Check out the pros and cons of the race below! *Note: my opinions and thoughts only*

YRUN Tampa and Fit2Run representing at the race. — YRUN Tampa and Fit2Run representing at the race

Pros:

Well-organized packet pickup and race
Perks with registration include: ticket to the park for the day, free parking, and medal
Good time of year
Flat course (minus a few inclines throughout the park)
Family friendly
7:30am start (early but not too early)
Entertaining—animals out for petting and holding at the finish
“Tailgating” from your own car experience post race before park opening

Cons:

Pricey-er registration than the average 5k ($35-$50)
Cotton shirt
No recyclables (water bottles were given out at finish)
No race day pick-up
No strollers
Not advised that if left after the race and came back for park opening, parking fee ($17) would be enforced (see “tailgating” pro above)

Been There, Done That…Now What?

November 18, 2015 by Ali ♥ 0 Leave a Comment

Even with the most experienced runners, we all tend to get “stuck in a rut.” It’s a normal part of any fitness routine. It usually means that either we hit a plateau, need fresh workout ideas, a change of scenery, a buddy a to run with, new music, the possibilities are endless. These are just a few things that help me break out of my routine.

As soon as I start getting bored thinking about a run (which doesn’t happen often, but recently with mileage it is becoming more so), I know something needs to change. I take it as an opportunity to learn something new or challenge myself. However, with training for a marathon, it is a whole other beast to say the least. It is a different kind of commitment for sure which takes a lot of time and patience. I find myself always looking for ways to break out of my rut, since I find myself either running alone (not so bad since its my preference) or in the same location most times since its convenient. Aside from location, music, even a new workout top or headband—I must say a new piece of workout clothing is quite motivating! It’s not always enough.

Below are some tips and thoughts that go through my mind that help distract me during a rough patch or get me to look forward to my next workout or run:

FOOD- YES! Of course many of us runners or anyone who likes a good sweat are foodies at heart—at least I AM!! 😛 I come up with what I look forward post run or workout that gives me the right fuel, is tasty, or something special that makes doing the workout worth doing in the first place. Dread six miles early morning on Saturday or a workout class you have to drive to? Make homemade pancakes for breakfast with all the fixings and let it be special or go out for breakfast after.
Break down the milage or time. Fourteen miles sounds long right? Yeah, that’s what I thought this past weekend. Instead I thought of seven miles out and seven back, plain and simple. I knew I was only doing seven one way, which after resting the day before sounded do-able. My mind was fresh and was more mentally strong knowing I broke it down into managable miles or making my workouts simply thirty minutes.
Music that PUMPS YOU UP! Find a song that triggers your inner BEAST and let yourself get excited knowing that song is perfect for speed or tempo day when you need to kick it up or slow and steady for long run. Playing it before your workout, as you’re getting ready and part of your warm-up are great ways to get your mind psyched for your workout ahead.
New Route, Same Location. Yes, I mentioned this earlier, but a new place does wonders. Either re-looping the same route or reversing it helps a lot. The night before mapping out on mapmyrun.com is good for keeping nearby as well as checking out other runner’s routes.
Find a Race! The excitement and enthusiasm of other runners in a race is great motivation. With that comes a new location in some cases, other people, a little friendly competition, and maybe a PR! 😉
Running Groups. These are all over the place now. Its a great way to meet people who already have the same interest as you. They offer socializing and weekly meetups which helps with motivation as well. Not just for running either, but biking, walking, and workout groups too! Best part is that they’re free (or a small fee)! Checkout meetup.com for local groups in your area.

Jumping Rope: An Oldie But Goodie

November 13, 2015 by Ali ♥ 2 Comments

HELLO! Over the past few weeks I’ve added some new cardio so my workouts. Lately, I’ve been all about quick effective workouts (see my last post on HIIT) and jumping rope has come to mind. I also recently read an article on Runner’s World and they had some interesting points on how jumping rope can help with running. Through that article as well as some research on my own, there are tons of benefits when including jump rope to your strength and cross training routine. Not only the obvious benefits including:

Can be done anywhere
Cheap
Easy storage
Good, fast way to get cardio in

BUT also adds components that enhance running performance as well. WHO KNEW?! Check out the benefits below!:

Aids in good posture
- During a race or run, rounded shoulders become more obvious as you fatigue. Training your upper body to stand tall as you jump keeps your form efficient.
Fast Footing
- More efficient way to quicken your steps and stride leading to improved speed while keeping light on your feet.
Recruit fast-twitch muscle fibers
- Jumping without much break in between can help with explosiveness and power at the start of a run or race.

Pretty short and sweet if you ask me! After learning these benefits, I love incorporating the jump rope! Who knew the such an oldie could reap awesome benefits in such a short time. To be honest, it is fatiguing. But my heart rate is up in no time and the added challenge is giving me something to work towards. To start, try to do 20-30 reps without stopping. Then add 5-10 more each time. I jump for time so I did 1 min when I added it to a workout. If a minute is tough, try 30 seconds and work up. Be sure your rope is not too long either. Hold the handles at your side and notice if the middle of rope touches the floor. If more than middle does, it’s too long, if not enough touches, it’s too short.

If not for enhancing performance, adding it to your cardio routine is a fun way to mix it up. You’ll be reap the benefits of an old school activity while gaining cardio health benefits along the way.

Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

November 6, 2015January 2, 2016 by Ali ♥ 0 Leave a Comment

Hello! Its FRIDAY! or as I like to call it FriYAY! This past week I ran my half way mark for training…thirteen miles on Halloween! (good reason indulge obviously) and felt good. Tired having been out Halloween night, but overall a good run. Now, I’m past the point of half way. This means that even during the week my runs are longer…especially this week being a six and seven miler. This is where I’m getting a little bit mentally fatigued. I’m recruiting my running and biking friends to come with me on my longer runs specifically my LONG long runs, up to 14+ miles.

Since the weather here in Tampa is getting oddly warm for November, it was hard for me tackle these distances especially before a jam-packed day. I just make sure that I eat well, drink coffee in moderation (half serious and joking here ha), and get enough rest! Since doing a six miler Wednesday morning, I felt drained. It might have had to do with the fact I ran a little later when it was warmer and more humid. Thursday morning I beat the heat and humidity…kind of, not really…because even at 6am it was still gross! GAH! That’s when I decided to break up my seven miler. I like to incorporate speed into my runs as well so I did four miles Thursday morning instead and did the other three on the treadmill after I taught my lunchtime class. Mentally I felt MUCH better! Tackling the distance into two different runs made it much easier to accomplish. I felt good with my speed work too so splitting them up worked out! Yes, I was tired, and was in bed my 10pm exactly last night, but I felt better knowing that splitting them up and doing two-a-days actually can work. Moral of the story: breaking up the distance into manageable pieces helps with the mental side of training!

Another thing I learned this week was how great HIIT workouts are! I kinda forgot about them, but realized how handy they can be. I didn’t get to my workout late Monday night, so I did 30 min of an upper body + core + cardio HIIT workout. I said exactly: “no more or less than 30 min and then you can leave” DONE! HIIT is a great type workout because it’s designed to get your heart rate up combined with strength exercises done efficiently and fast. I know people how ONLY do HIIT because its effective and fast so its perfect for people who have a busy schedule and can’t find time to workout or get to a gym. I work in fitness, and can spend hours honestly trying out exercises for fun, but Monday was not that night so HIIT came in handy!

Benefits & Reasons of HIIT include:

-FAST & EFFICIENT!

-Can be done ANYWHERE! (gym, home, outside)

-No need for equipment

-Versatile–create combinations of cardio, abs, UB, LB; weight vs. no weights; intervals of seconds vs minutes; rounds or circuits

-Go at your own pace

TA-DA! All of these reasons to me say no excuses so adding HIIT to your workout routine among other things is a great way to include cardio and strength components as well. Check out my Upper body HIIT workout I did Monday! It a sweat fest!!

Upper Body HIIT Workout (Note: if you don’t have equipment feel free to modify)

Complete each round twice through no breaks. After each round, get water and rest of 1 min

Equipment: jump rope, mat, bosu ball, medium weights

Round One, 1 minute each exercise, twice through no breaks:

Forward shoulder raises
Jump rope
Rocking plank

~BREAK 1 MIN~

Round Two, 1 minute each exercise, twice through no breaks:

Plank Push-Ups (30 sec each side)
Jump rope
Plank knee-taps

~BREAK 1 MIN~

Round Three, 1 min each exercise, twice through no breaks:

Push-ups on bosu
Jump rope
bicycle crunches

~BREAK 1 MIN~

Round Four, 1 min each exercise, twice through no breaks:

Inchworms (challenge: add a push-up!)
Jump rope
Reverse crunches on bosu

~BREAK 1 MIN~

Round Five, 1 min each exercise, twice through no breaks:

Bicep curl + overhead press
Jump rope
Plank

Couldn’t resist posting about my amazing shakes this week either!! I needed a new way to get in my greens so I whipped up a filling and nutritious smoothie!! YUMO!

Kale & Mango Protein Shake:

1 c. vanilla unsweetened almond milk
Half of banana
1/2 c frozen mango
1 c frozen or fresh spinach
1 c. fresh kale
1 scoop vanilla protein powder-Blend together for 1 min and enjoy!

Kale & Mango Protein Smoothie for lunch…yummy!

Although it was humid for November this past week, this sunrise made it worth the miles.

Two Essential Workout Items Worth Spending On

October 24, 2015November 2, 2015 by Ali ♥ 0 Leave a Comment

So you have the motivation, have joined some kind of gym/fitness center, or you have an activity you want to try to get fit or something along those lines…amiright? GREAT! Now what? Have you thought of your new workout wardrobe? Exactly. Cotton shirts you compile from free events here and there and some shorts with an elastic band work, but workout clothes these days are being made to do more then absorb sweat. Don’t get me wrong, sometimes those cotton shirts are all you need, but having a few good quality shirts, short, BRAs, socks, and SHOES are worth investing in. Plus having a few clothing options can help motivate you and make you feel more confident. I *try* and moderate how many workout clothes I buy (its hard to be honest) because its my industry but you really only need to get a couple basic things if you’re serious about making working out a part of your daily routine. Below I recommend only TWO items worth investing in to start out your fitness routine:

A Good Sports Bra
- By a good bra I mean one that fits comfortably and holds you in place. This means maybe jumping up and down in the dressing room (does it pass the jump test?) and/or trying it on under a shirt you know you could wear with it. Bras come in all kinds of styles, features, colors, and are even made to tailor the activity you do. Some features include:
- Padding/Cups: removable the cups or no?
- Closure: front/back closer, zipper?
- Straps: thick, thin, racerback?

Below I’ve listed a few brands/places I recommend and why for good, supportive bras. Check them out!

Target (great basic, simple sports bra–no frills) my fave and go to place for new bras!
- Pros: A LOT of variety long-lasting, affordable
- Cons: not known for overly supportive bras or many options for bigger chested ladies
Speciality Fitness Stores (i.e Athleta, LuluLemon, Fit2Run, Nike)
- Pros: A LOT of variety, expertise and knowledgeable in bras/fits/styles, long-lasting depending on how they’re laundered (might be specific)
- Cons: Pricey-er then the average bra, but could be worth the investment depending on what you’re looking for and budget-wise, not all sizes available
Big-Box Fitness Stores (Sport’s Authority, Dick’s)
- Pros: A LOT of variety, convenient place to shop for most people, average to above-average prices, available in most sizes
- Cons: Not as knowledgable about product, no speciality or particular type fit bras

Now, I know that price is a factor here and finding the one you like with features you prefer might be a little costly. However, actually spending your money on a quality bra or two is worth it in the end if you are really committing to working out regularly. Nothings worth then a bra doesn’t fit right! And when it doesn’t fit right you’re not motivated to wear it…which means NO EXERCISE! So commit and get just one if you need to.

Supportive Shoes
Good shoes are up there with a good bra. You’ll be wearing these shoes during activity which includes a lot of movement so making sure they’re comfortable and fit you properly are big components to a good fit. With any activity getting a properly fitted shoe is the first step (pun intended!) towards a committed and regular exercise program.
Different shoes for different activities:
- Running Shoes
  - My running shoes are separate from my everyday shoes. Running shoes get only used when RUNNING only (to prevent excess miles) not walking, weight training, etc. Everyday shoes are for work, teaching class, and weight training. Each pair has a different purpose. If you want to start running, getting fitted is super important! I recommend going to a speciality running store where they check your gait, type of arch, and ask about your racing program/training for the right style and fit. Running shoes typically have an elevated heel lift which helps propel you forward. Its worth the extra few minutes to get fitted and its free!
- Weight Training Shoes
  - Flat soled shoes for equal weight distribution and allows natural splaying of toes when under pressure.
- Basic/Simple Shoes
  - For just starting out not sure what to get, finding a basic supportive sole is a great start. A combination of both features from running and weight training shoes is a good way to start. You can find shoes like this at an outlet/discounted store or at a Target, TJ Max, Marshall’s, etc.

Some activities such as Barre, what I teach, recommend a ballet-type slipper shoe to wear since shoes aren’t typically worn. If you decide to take up barre and like it enough to invest in your own pair, ask your barre studio or instructor what they recommend!

Just as a good bra is important to invest in, so are shoes. Check out options, features, brands, styles, prices, and fit! Go for a test run and see for yourself. Investing in quality shoes can make or break your motivation and is a reminder that you’re committed.

There ya have it! Two items worth investing in. Having these two things to start off your program will help make your transition to exercising go smoother. Happy Shopping!!

The Mind Body Perspective: Keep Moving. Embrace Change. Rethink Options.

October 18, 2015October 18, 2015 by Ali ♥ 0 Leave a Comment

I was crazy productive this past week, but took a step back with some goals surrounding my career and training. Changes both good, and I’ll say it this way, uncomfortable. I’ve had stressful week to say the least. I remind myself that everything happens for a reason and to use them as life lessons. Running has been the one consistent thing that I can count on each time I get in a funk. Its my release, my me-time and because of my hectic week, has been something I can count on to de-stress! Everyone needs some time to get away regardless if its running/fitness at all!

Anyways, after listening closer to my body for past week of training, I’m learning what it means to dial-back intensity and take it a notch down below beast mode. I’m the type of person to push hard and intense, while creating a sweat fest that leaves me accomplished and tired. Marathon training is not like that. It took me a few weeks into the training to learn that you can’t run six miles or “hard” and expect to be right back the next day for another hard workout. Nope, and my body told me promptly that training like that was not okay (check out my post on listening to your body and rest).

This past weekend, I ran ten miles for my long run. I was nervous because I still felt tight but knew I did have to get in a run and see how I feel. I made a deal with myself to GO SLOWER and take my time. It took serious convincing, but I did it! I always go too fast the first few miles no matter the distance. I used this mistake as an opportunity to learn to go SLOW and see how it feels. I did more of a jog and kept an eye on my garmin to consciously go a minute or so slower then my race pace time. SUCCESS again! I felt great the whole time and didn’t feel like I was killing myself. I simply took down the intensity of the run. I also was listening to some good, slower paced music like Sam Smith who is great to listen to on long steady runs.

Through this week, I learned its OK to stop and look around to see what you can do differently or improve on. This goes for both life experiences and training. Either write down your thoughts and lay them out in front of you (bought a journal this week just for this reason), get someone’s opinion, or do some research to explore options and perspectives. Most importantly, enjoy the change of pace and EMBRACE the opportunity to rethink!

Keep It Fresh! Fall Flavors & Ways to Crosstrain

October 2, 2015 by Ali ♥ 0 Leave a Comment

HAPPY FRIDAY! October is here and fall flavors are officially IN! Although I’m from Florida, and it’s still in the 80s, that doesn’t stop me from enjoying what the season offers! I started drinking my Pumpkin Spice Chai Tea from Tazo in early September and bought my first pumpkin last week…you might say I love fall 😛 But aside everything pumpkin and cinnamon flavored, there’s a lot of benefits to other fall flavors too! I recently have gotten to love the pre-cut butternut squash from Trader Joe’s and it has seriously come in handy to add to salads, a snack, a soup, or as a DIP! I wanted to do something with it differently then just to eat it as is, so I figured I’ll puree it! I ended up using a few ideas off pinterest, but ultimately created my own butternut squash dip recipe. I didn’t measure everything out completely (in fact I just kinda threw things in lol!) but you’ll get the idea. I love the thick creamy texture it has, yet mild flavor. I basically could eat this with a spoon!! LOL! The best part is that this is a VEGETABLE and very versatile! A great way to keep on hand during the season too. Use with a side with pita chips (bonus points if you make your own) or whole grain crackers. I like Crunchmaster’s Multi-Grain Sea Salt Crackers for a mild, crisp taste!

Butternut Squash Dip

1 package of Trader Joe’s Pre-Cut Butternut Squash

2-3 palmfuls of crumbled goat cheese

Dash or two cinnamon and nutmeg

Salt and Pepper

Either roast or microwave squash according to package directions then added to food processor and puree together until smooth. Add goat cheese and salt and pepper. Continue to puree for about 30 seconds. Feel free to add more salt/pepper depending on your taste. If you’re going for presentation, garnish with fresh herbs. Enjoy!

Another good, easy idea I had this week was even more simple then the dip! Including basic fall spices such as pumpkin spice, nutmeg, and cinnamon into your YOGURT! I love Fage’s Plain Greek Non-Fat yogurt since you can do a lot stuff with it. I recently have been putting in cinnamon and pumpkin spice into it with a tablespoon of peanut butter. A great and easy way to change up your breakfast, in case you tend to be a creature of habit like me haha.

In terms of the workouts lately, if you read my last post on rest, I kind of overdid it with training. I learned my lesson that week, but gained variety when it comes to cross-training. What is cross-training and why would I bother to do other forms of cardio if I love running/biking/swimming the most? Cross training is another form of added cardio to help develop and strengthen weaker muscles, give your body a break from routine exercise, while keeping cardiorespiratory fitness up. Think: running, swimming, biking, rowing, etc. It’s important to add variety to your program since your body does get worn on the muscles you use the most during that activity. Keeping it fresh with other forms of cardio challenges other muscle groups that might not get the same attention and could be under-used. Cross-training gives your body and mind a chance to catch-up and those muscles a little break from that same motion. Only doing the same form of cardio day in and day out, could set you up for overuse injuries and no one wants that!! Strengthening the body through other forms of movement is beneficial your body as a whole while focusing on strengthening other, maybe weaker, areas. RESULT: efficient, improved, and stronger body!

Since I was resting more, but wanting to get in some kind of exercise, I hopped on the bike, both the spin bike and my real bike and worked my legs without the impact. I’ll be honest, I didn’t LOVE it like I do running, but convincing myself that cross training is important and will HELP my running is a good reason to add to my program. I usually do the rower since it’s a great all around cardio workout, but with the tenderness of my hamstrings, I decided to try the bike, and I’m glad I did!

How Long and Often do I cross-train for??

-One to two times per week, minimum of 20 min, max 45 min to an hour

Do I HAVE to go to a gym to do it??

-Nope! That is the beauty of cross training! It can be done anywhere: outside, a group fitness class setting (spin class), on your own, etc.

What are some other forms of cardio that you do?? Any good fall flavors or recipes you wanna try this season?!

Love Your Body: Reasons & Benefits of Rest

September 25, 2015November 2, 2015 by Ali ♥ 1 Comment

So marathon training is in full swing…I completed week three of training! However, it came with a couple setbacks. No one said marathon training was going to be easy. I signed up knowing setbacks could be part of training. Knowing I teach group fitness, I didn’t completely account for rest. I do the workout with my Barre class since form and equipment are involved and generally instruct with demos for my H.E.A.T class. I’m not generally sore or feel completely wiped after teaching so I figured to take it as an active recovery day. This past weekend I did a nine mile run at Upper Tampa Bay Trail and LOVED IT!! Beautiful scenery and I was feeling great. However, my hamstrings and feet felt otherwise. I taught barre and H.E.A.T no problem, but realized I never actually RESTED aka was lazy and didn’t do anything physical. I’m naturally on feet most of the day since I work in fitness, and since when do we ever sit??!! NEVER!! We constantly GO! Which is great, the reason why I love what I do, but rest is equally important. After the two “active recovery” days, I felt good to get my six mile long run out of the way during the week. Again, felt great! Post run I felt extra tight, sore, and just overall achey. My hamstring and feet felt tight and over-used. I literally hurt all over. I then felt equally bad and was hardcore kicking myself because I knew I should have listened to my body. I also know a reason why I felt I over did it was because I had neglected leg day/strength training (I know what you’re thinking…”Ali how could you?!”) just because I wanted to hit my milage each week. I’m also focused on my client’s and group fitness and along the way, neglected my own. Muscle-wise there was a lot of imbalances that contributed as well.

SO LESSON LEARNED: Listen to your body and give it the TLC it needs! Its okay to say give an extra day to relax and be a couch potato, it won’t kill you. As runners or anything else you might be passionate about, you want to constantly strive to be the best you can. That might mean doing it regularly to take advantage of continued improvement. NOT SO FAST! (lol pun intended) giving your body time to recover from your hard work is equally important too.

Below are reasons and benefits why REST is important and to not be afraid to add it to your program:

-Time off from activity allows your body to heal and rebuild without added activity

–Gives your mind a mental break

-Prevents injury

-Restores glycogen stores

*Other benefits of rest ;)*

-Sleep in (set NO alarms)

-Focus on foam rolling, icing, or soft tissue work

-Get other things done…either personal, work, school, etc (that closet that needs cleaning out…)

-Focus on other hobbies, friends, or activities that don’t take the same demand…a cooking class/meal prep, yoga

-You get to be (somewhat) lazy :P…GO AHEAD! curl up with a movie, a cup of tea/glass of wine/ice cream…[you know where I’m going with this], and take care of yourself, you deserve to relax!

Instead of using your setbacks as ways to wreck your motivation, use it as a way to IMPROVE and learn from your mistakes!

Happy Running & Resting!!

-Ali